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Thread: BloodandThunder's Journal

  1. #501
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    Lot of strong Nicks out there.

    11-7-11
    PM BW 216.0

    DE Lower
    Rev. Band Speed Squat - 11 x 2 - 345 vs lights
    Speed Sumo - 9 x 1 - 330 + 80 chain
    RDL - 1 x 10, 10, 10 - 250, 290, 330
    Olys - 3 x 9 - 120 kg + 10 lbs
    Hyperextensions - 3 x 12 - 45 plate behind head
    Rear Ab Pulldown - 3 x 12 - 120
    KB Windmill - 3 x 12 each side - 60
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

  2. #502
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    11-8-11
    PM BW 213.5

    ME Upper
    1 brd Wide Grip - 1RM - 355, 390, 410, stopped (430 old PR)
    CG Rev Avg Band - 3RM - 425, then 465 x 2
    Dead Press Comp Grip - 6 x 1 - 315
    T bar Row - 1 x 7,7,7 - 205, 200, 195
    Face Pull - 2 x 20 - 150
    Dead Stop Wide Pullup - 3 x 7
    BB Curl - 3 x 8 - 110
    Rope Pushdown - 3 x 12 - 200
    Rev Hyper - 2 x 17 - 90
    Ab Wheel - 3 x 10
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

  3. #503
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    11-14-11

    Upset my Sartorius region on my leg (inside of the leg) squatting so took off and rested.
    Came in and tried to squat but it was acting up in the hole. Decided to just rehab

    PM BW 213.0
    Lower Rehab
    Light Band Leg Curl - 3 x 20 each leg
    Light Band Hip Abduction/Adduction - 3 x 15 each leg both exercises
    Pullup - 3 x 8
    KB Windmill - 3 x 15 - 60 lb
    Rear Ab Pulldown - 3 x 8 - 130
    Hypers - 3 x 15 - 55 lbs on chest
    Backward Sled Drag - 50 yds each weight - 110, 155, 200, 255
    Duck Walk Sled Drag - 50 yds each weight - 110, 155, 200, 255
    GM Walks - 2 x 25 yd - 55 lb plate in arms
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

  4. #504
    JERSEY IRON Brian C's Avatar
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    Hey Nick. Thumbing through your log. Love your outake on training. And a very strong showing at your meet, congrats.
    JERSEY IRON POWERLIFTING
    198/220 Pro
    Currenty ranked #1 198 Multiply
    Best meet lifts @220 840/650/575
    Best meet lifts @198 875/585/630
    Best Raw Lifts @198 650/425/575
    Journal:http://www.wannabebig.com/forums/sho...d.php?t=122706

    Eater of: 61 Buffalo wings in 8 minutes
    20 hotdogs+buns in 30 minutes

  5. #505
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    Thanks Brian, I'll be sure to check out your journal.

    11-15-11
    PM BW 211.75
    Extra work - Pullup medlay - 3 x 8

    ME Upper
    Wide Incline Press - 3 x 1 - 315 (just went after enough volume)
    CG Bench vs 80 chain - 3RM - stopped 275
    Competition Grip Dead Press - 5 x 1 - 325
    T-bar Row - 4 x 6 - 215
    Bent Over Rear Delt - 2 x 16 - 30
    BB Curl - 3 x 6 - 120
    Rope Pushdown - 3 x 10 - 210
    OH Isometric Palloff Press - 2 x 2 each side x 30 secs - 40, 55
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

  6. #506
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    11-17-11
    PM BW 212.0

    Continued with the Rehab work and skipped ME work.

    Extra Work: Pullup (3 grips ) - 3 x 8

    Rehab Lower
    BW Squat - 3 x 10
    Mini Band Leg Curl/TKE - 3 x 10 each
    Mini Band Leg Abduction/Adduction - 3 x 10 each
    Avg Band GM - 3 x 10
    GHR/Hyperextension - 3 x 10 - 25 plate
    Pull Through - 3 x 10 - 150
    Side Oblique Pushdown - 3 x 10 each - 105
    1 Legged Machine Leg Press - 3 x 10 - 235
    Sled Drag - 4 x 75 yd (25 yd duck, 25 yd straight leg, 25 yd back) - 200 lbs
    Ankle Drag - 2 x 75 yd - 55 lb
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

  7. #507
    JERSEY IRON Brian C's Avatar
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    Nice rehab work Nick. How you feeling?
    JERSEY IRON POWERLIFTING
    198/220 Pro
    Currenty ranked #1 198 Multiply
    Best meet lifts @220 840/650/575
    Best meet lifts @198 875/585/630
    Best Raw Lifts @198 650/425/575
    Journal:http://www.wannabebig.com/forums/sho...d.php?t=122706

    Eater of: 61 Buffalo wings in 8 minutes
    20 hotdogs+buns in 30 minutes

  8. #508
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    Leg's better, light squats next week but I'll keep the sled work up

    11-18-11
    PM BW 210.25
    SS Cardio x 30 mins

    Extra Work - 3 x 8 Pullups - 3 grips

    DE Upper
    Speed Bench - 3 x 3,3,3 - 190 vs minis
    Strict OH Press - 1 x 5,3,2 - 155, 175, 195
    DB Press - 4 x 6 - 125s
    Throat Press - Ramping Sets of 5 - stopped at 215
    1 Arm Hammer Db Curl Preacher Bench - 3 x 8 - 40s
    CSR Hi Row - 3 x 8 - 150
    Rev Hyper - 2 x 18 - 90
    Isometric Pallof Hold - 3 x 30 sec each side - 55
    Last edited by BloodandThunder; 11-18-2011 at 07:51 PM.
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

  9. #509
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    11-19-11
    BW 210.75
    SS Cardio x 45 mins

    Extra Workout Upper
    Avg Band Pushdown - 3 x 30
    Monster Mini Pullapart/Face pull - 2 x 15 each
    Pullups - 3 x 8 (3 grips)
    Avg Band Ab Pulldown - 3 x 25
    Crazy Bells Carry - 2 x 100 yd - 2 45 kbs (grip an average band pulled between the KB handle)

    11-20-11
    BW 214.25
    SS Cardio x 30 mins

    Deload Bench
    Comp Grip Paused Bench - 1 x 5,5,5 - 210, 250, 290
    Rolling DB Ext - 3 x 10 - 55s
    DB Flys - 3 x 15 - 35s
    Pullups - 1 x 9,8,8 (3 grips)
    Light Band Pull Aparts - 3 x 15
    Leaning Side DB Raise - 2 x 20 - 25
    Cable Row - 1 x 8,8,8,8 - 150, 180, 210, 225
    BB Curl Slow Eccentric - 1 x 5,5,5,5 - 75, 95, 105, 115
    Hanging Leg Raise - 3 x 10
    Rev. Hyper - 2 x 20 - 90
    Last edited by BloodandThunder; 11-21-2011 at 08:45 AM.
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

  10. #510
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    11-22-11
    PM BW 212

    Extra - Pullups (3 grips) - 1 x 9,8,8

    Squat/Pull Deload
    Squat - 1 x 5, 3 x 3, 1 x 3 - 280, 335, 395
    Sumo - 1 x 3, 1 x 3, 3 x 1 - 315, 365, 425
    Light Band Abduction/Adduction - 3 x 10 each
    GHR - 3 x 10
    Hyperextension - 3 x 10 - 45 on chest
    1 Legged Leg Press - 3 x 10 each leg - 245
    Rear Ab Pulldown - 3 x 10 - 105
    Side KB Windmill - 3 x 10 - 60
    Last edited by BloodandThunder; 11-23-2011 at 06:43 AM.
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

  11. #511
    JERSEY IRON Brian C's Avatar
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    Deload week. We all need it, but it sucks. How many days do you do cardio a week usually?
    JERSEY IRON POWERLIFTING
    198/220 Pro
    Currenty ranked #1 198 Multiply
    Best meet lifts @220 840/650/575
    Best meet lifts @198 875/585/630
    Best Raw Lifts @198 650/425/575
    Journal:http://www.wannabebig.com/forums/sho...d.php?t=122706

    Eater of: 61 Buffalo wings in 8 minutes
    20 hotdogs+buns in 30 minutes

  12. #512
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    Depends on where I'm at. I'm currently cutting longterm to 90 kg so I need to be at 203-204 to train. I prefer SS cardio because I keep my carbs very low mostly and I walk alot less than I used to. Doesn't seem to kill my leg work either. I like Tabata finishers and sled/prowler work/hill sprints as well after lower body days.

    11-23-11
    AM BW 211.75
    SS Cardio x 35 mins

    Extra Work - Pullups (3 grips) - 1 x 9,8,8

    Deload OH
    Strict OH Press - 1 x 5,5,5 - 115, 140, 165
    DB Press - 3 x 10 - 105
    Dips - 3 x 15 - BW
    Throat Press - 1 x 10,10,10 - 95, 115, 135
    Face Pull - 3 x 10 - 150
    Wide Neutral Grip Cable Row - 3 x 10 - 180
    Shrugs- 3 x 10 - 315
    Hammer DB Curl - 3 x 10 - 45
    Ab Wheel - 2 x 10
    Rev Hyper - 2 x 20 - 90

    Deload week is over. Rest up over break and come back strong next week. Going to up my back volume and GPP and monitor my ME volume more carefully. Squats went ok and the sartorius area wasn't acting up in the hole. Just going to have to watch that as well.
    Last edited by BloodandThunder; 11-23-2011 at 09:10 AM.
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

  13. #513
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    11-28-11
    BW 217.5

    Extra Work - Pullups 3 grips - 1 x 9,9,8

    DE Lower
    Speed Squats - 12 x 2 - 315 vs lightened lights
    Sumo - 10 x 1 - 300 vs 80 chain
    RDLs - 1 x 12,12,12 - 235, 275, 315
    1 Legged Leg Press - 2 x 12 each leg - 300
    Hyperextensions - 3 x 18 - 35 behind head
    Rear Ab Pulldown - 3 x 15 - 110
    KB Front to Side DL - 3 x 10 - 88 lb
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

  14. #514
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    11-30-11
    BW 215.75

    Lower Extra Work
    Mini Band Leg Curl - 2 x 25 each leg
    Mini Band Butt Kick - 2 x 25 each leg
    Backward Sled Drag - 2 x 100 yd - 110 lbs
    Rev Hyper - 2 x 15 - 100

    ME Upper
    Comp Grip Floor Press - 4 x 1 - 355 (based 390 PR)
    CG Bench vs Minis - 3RM - 225, 255, 275, 290 (PR)
    Comp Grip Dead Press - 8 x 1 - 300
    Tbar Row - 3 x 10 - 185
    Cable V-Row - 3 x 12 - 210
    Side DB Raise - 3 x 15 - 35
    Rope Pushdown - 3 x 15 - 185
    BB Curl - 3 x 10 - 100

    First bench session after a week off. Wasn't feeling it on the first single at 355 so I stuck with it and hit 3 singles to make up the extra volume. Dead presses were alot easier than last cycle. Going to go with 2 row exercises of 3 sets twice a week and stick to basic pullup complex every other time I'm in the gym. Upper back and lats need to get moving
    Last edited by BloodandThunder; 12-01-2011 at 09:57 AM.
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

  15. #515
    THE 800 QUEST NickAus's Avatar
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    Looking good bro!!

    BW seems to change as much as mine
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  16. #516
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    HAHA I was at home for a few days and ate so much pie....

    12-2-11
    BW 213.5

    SE Lower
    Competition Squats - 3 x 6 - 410
    Anderson FS Squats - 8 x 1 - 240 (10 sec pause at top, 45 sec rest)
    6" Conventional Block Pull - 1 x 5,5,5,5,1 - 315, 365, 415, 465, 505
    Cambered Bar GM - 1 x 8,5,5 - 135, 185, 235
    GHR - 3 x 10 - 45 plate on chest
    Pullup - 1 x 9,9,8 (3grips)
    Side DB Bend - 1 x 13 each - 120

    Squat progression will be:
    W1 3x6 70-75%
    W2 3x5 75-80%
    W3 3x4 75-85%
    W4 singles 90%+ - 1RM on squat variation

    Pull progression
    W1 ramped set of 5 - 6"
    W2 ramped set of 4 - 4"
    W3 ramped set of 3 - 2"
    W4 heavy single on sumo pull variation off floor or 3-4 x 1 90%
    Last edited by BloodandThunder; 12-02-2011 at 06:29 PM.
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

  17. #517
    THE 800 QUEST NickAus's Avatar
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    Good stuff but.........whats a ramped set?
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  18. #518
    JERSEY IRON Brian C's Avatar
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    Excellent work Nick. Like the outline for sq/pulls too.
    JERSEY IRON POWERLIFTING
    198/220 Pro
    Currenty ranked #1 198 Multiply
    Best meet lifts @220 840/650/575
    Best meet lifts @198 875/585/630
    Best Raw Lifts @198 650/425/575
    Journal:http://www.wannabebig.com/forums/sho...d.php?t=122706

    Eater of: 61 Buffalo wings in 8 minutes
    20 hotdogs+buns in 30 minutes

  19. #519
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    Thanks Brian, alot of all around work after a meet for me, I program by Prilepin's pretty much in the offseason then crank up the intensity and lower the volume nearer a prep cycle. I'm excited to try this block pull progression to.

    Nick, ramped sets are sets of a certain reps. So a ramped set of 5 would be like 315, 365, 405, 455, 505 for 5 each with that 505 being a tough set but not all out. It's a good way to control your volume. I'll work up to a heavy ramped set, then maybe throw around a heavier single. The following cycle I try to either beat the total volume or the peak set to ensure progression.

    12-3-11
    BW 213.5

    DE Upper
    Speed Bench - 9 x 3 (3 grips) - 190 vs minis --- very fast
    Strict Standing Press - 1 x 5,5,6 - 155, 165, 175
    DB Press - 3 x 10 - 120s
    Rolling DB Ext - 3 x 12 - 60s
    CSR Neutral Grip - 3 x 12 - 140 each side
    Seated Face Pull - 1 x 10,10,10 - 90, 105, 120
    Hammer DB Curl - 3 x 12 - 55s
    Palloff Isometric - 3 x 30 sec each side - 50

    Lower GPP
    Rev Hyper - 3 x 15 - 100
    Backward Sled Drag - 2 x 100 yd - 50 kg
    Pulltrough on a sled - 2 x 50 yd - 50 kg

    Carry Work
    Heavy Boxing Bag on one shoulder - 2 x 100 yd each shoulder

    12-4-11
    SS Cardio x 30mins

    Upper Extra
    Pushups - 2 x 20
    Mini Band Pushdown - 3 x 30
    Mini Band Pullapart -3 x 20
    Pullups 3 grip - 9,9,6+3
    Last edited by BloodandThunder; 12-05-2011 at 10:00 AM.
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

  20. #520
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    12-5-11
    BW 214.75

    Extra Upper - Pullups - 3 x 9 (3 grips)

    DE Lower
    Speed Squat - 11 x 2 - 345 vs lightened lights
    Speed Sumo - 9 x 1 - 330 vs 80 chain
    RDL - 1 x 10, 10, 10 - 255, 295, 335
    Hyperextensions - 3 x 13 - 45 behind head
    1 Legged Leg Press - 3 x 10 each leg - 325
    Rear Ab Pulldown - 3 x 12 - 125
    KB Front to Side DL - 3 x 12 each side - 88 lb
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

  21. #521
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    12-6-11
    BW 216

    Lower Extra
    Backward Sled Drag - 2 x 80 yd - 143 lb
    Mini Band Leg Curl - 3 x 15
    Mini Band Butt Kick - 3 x 15
    Rev Hyper - 3 x 17 - 100 lb

    ME Upper
    Wide 1brd - 1RM - 390, 410, 435 (PR)
    CG Avg. Rev Band Press - 3RM- 405, stopped 435 (460 PR)
    Dead Press Comp Grip - 7 x 1 - 310
    T Bar Row - 3 x 8 - 200
    Vbar Row - 3 x 10 - 225
    Side Db Raise - 3 x 17 - 35s
    Rope Pushdown - 3 x 13 - 195
    BB Curl - 3 x 8 - 115
    Ab Wheel - 3 x 12

    12-7-11
    BW 214.75

    SS Cardio x 30 mins

    Upper Extra Circuit - 3 sets each
    Pullup x 9
    Avg Band Pushdown x 30
    Monster Mini Pull Apart x 25
    Pushup x 20
    Last edited by BloodandThunder; 12-07-2011 at 06:48 PM.
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

  22. #522
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    12-8-11
    BW 215.25

    SE Lower
    Comp Squat - 3 x 5 - 435
    4" Block Pull - x4 each - 295, 345, 395, 445, 475
    GHR - 3 x 8 - 25 kg on chest
    Straight Leg Pull Through - 3 x 18 - 135
    Side DB Bend - 1 x 10 each side - 130

    Extra Upper - Pullup - 1 x 9,9,9

    Lower Circuit x 10 reps each hand - 35 lb KB
    Back Lunge
    Swing
    Front Squat
    Snatch
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

  23. #523
    JERSEY IRON Brian C's Avatar
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    Great benching Nick. Awesome PR.
    JERSEY IRON POWERLIFTING
    198/220 Pro
    Currenty ranked #1 198 Multiply
    Best meet lifts @220 840/650/575
    Best meet lifts @198 875/585/630
    Best Raw Lifts @198 650/425/575
    Journal:http://www.wannabebig.com/forums/sho...d.php?t=122706

    Eater of: 61 Buffalo wings in 8 minutes
    20 hotdogs+buns in 30 minutes

  24. #524
    THE 800 QUEST NickAus's Avatar
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    Strong 1 board!!
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  25. #525
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    Thanks guys, always good to hit a bench PR when cuttin the calories

    12-9-11
    BW 214.25

    DE Upper
    Speed Bench vs mini - 9 x 3 - 190 (3 grips)
    Strict OH Press - 1 x 3,3,5 - 165, 175, 185
    DB Press - 1 x 11, 11, 8 - 120
    Rolling DB Extension - 3 x 10 - 70s
    Hammer DB Curl - 3 x 10 - 60s
    CSR Neutral Grip Row - 3 x 11 - 150
    Seated Facepull - 3 x 10 - 90 with greated TUT than prev. week

    Lower Extra
    Rev Hyper - 3 x 20 - 45
    Mini Band Leg Curl - 3 x 25
    Sled Pull Circuit - 2 x 3 x 25 yd trips each (total of 600 yd) - 88 lb
    Forward Pull, Straight Leg Walk, Duck Walk, Backward Pull
    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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