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Thread: BloodandThunder's Journal

  1. #551
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    Great for the off days and a nice way to get in grip work. Apparently a fat bar will be available soon too.

    1-14-12
    BW 216.75

    5/3/1 Wave 2, Week 1, Bench
    Comp Grip Paused Bench
    260 x 3, 297.5 x 3, 335 x 3 (paused) + 2 TNG

    Standing Bradfords - 5 x 12 - 105 Superset with Chinups - 5 x 9
    Rolling DB Ext - 5 x 12 - 65s Superset with Hammer DB Curl - 3 x 12 - 60s
    T-bar Rows - 5 x 12 - 180 Superset with MM Band Pull Apart - 3 x 27
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

  2. #552
    THE 800 QUEST NickAus's Avatar
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    Fat bar work helped my bench.
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  3. #553
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    Yea fat bar work is pretty sweet

    1/16/11
    BW 221.0 (salt and carbs all day Sunday!)
    5/3/1 Wave 2, Week 1, DL
    Sumo DL
    385 x 3, 440 x 3, 495 x 4 (PR)

    Olys - x 12 each - 90 kg + 10lbs, 100 kg + 10lbs, 110 kg +10 lbs, 120 kg + 10lb, 130 kg + 10 lb
    Decline GHR - 5 x 12 - 37.5 on chest
    Side DB Bend - 5 x 12 - 110 db
    Thick Bar Pullup - 5 x 4 + 5 x 3

    GPP
    Prowler Sprints - 50 kg
    25 yd x 4, 20 yd x 4, 15 yd x 4
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

  4. #554
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    1-17-12
    Walking x 40 mins

    1-18-12
    PM BW 218

    5/3/1 Wave 2, Week 1, OH
    Strict OH
    147.5 x 3, 167.5 x 3, 187.5 x 5

    DB Press - 5 x 12 - 115s Superset with Neutral Grip Pullup - 5 x 9
    Vbar Row - 5 x 12 - 205 Superset with MM Face Pull - 3 x 27
    JM Press vs 80 chain - x 5 each - 100, 120, 140, 160, 170
    BB Curl - 3 x 12 - 90

    GPP
    Avg Band KB Carry - 3 x 100 yd - 45 lb kb each hand

    1-19-12
    Walking x 40 mins

    Sleep has been pretty awful for a while. 2-3 hours tops, but I'm pushing through it. Smart PR here and there.

    Strongly considering using a local meet as an evaluation day and not doing a traditional peak (just continuing on 3/5/1 then add singles). Meet's in a max security prison so I'd be pulling a Johnny Cash.
    Last edited by BloodandThunder; 01-19-2012 at 01:53 PM.
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

  5. #555
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    1/20/12
    Walking x 40 mins

    1/21/12
    BW 218

    5/3/1 Wave 2, Week 2, Squat
    Comp Squat
    335 x 5, 387.5 x 5, 435 x 7

    Cambered GM - 5 x 15 - 145
    Thick Bar Dead Hang Pull Up - 5 x 4 + 5 x 3
    1 Legged Leg Press - 5 x 15 - 290
    Rear Ab Pulldown - 5 x 15 - 105
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

  6. #556
    THE 800 QUEST NickAus's Avatar
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    Smart PR here and there, love it!!
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  7. #557
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    1-22-12
    BW 214.75
    5/3/1 Wave 2, Week 2, Bench
    Comp Grip Paused Bench
    247.5 x 5, 280 x 5, 315 x 5 ---- no spotter so I did the required min

    Standing Bradford - 5 x 15 - 95 SS with Chinup - 5 x 9
    Rolling DB Ext - 5 x 15 - 55s SS with Hammer DB Curl - 3 x 15 - 55s
    MM Band Pull Apart - 3 x 27 SS with Tbar Row - 5 x 15 - 165
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

  8. #558
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    1-24-12
    BW 218.75
    5/3/1 Wave 2, Week 2, DL
    Sumo - 357.5 x 5, 412.5 x 5, 467.5 x 6 (PR)

    Oly - 80kg + 10 lb - x 15

    Shut it down after that. Bare minimum today
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

  9. #559
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    1-25-12
    BW 215

    5/3/1 Wave 2, Week 2, OH
    Strict OH - 137.5 x 5, 157.5 x 5, 177.5 x 6

    DB Press - 2 x 15, 1 x 14,13,10 - 105s SS with Neutral Grip Pullup - 5 x 9
    Vbar Row - 5 x 15 - 190 SS MM Face Pull - 3 x 27
    BB Curl - 3 x 15 - 85 SS JM Press vs 80 lbs chain - x 6 - 95, 115, 125, 135, 145
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

  10. #560
    JERSEY IRON Brian C's Avatar
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    Your BW swings are nuts! Wish I could swing that much lol. Training is looking on point. Johnny Cashing it = winning
    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

  11. #561
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    Yea I can lose or gain 4-6 lbs a day lol

    1/27/12
    BW 214.25

    5/3/1 Wave 2, Week 3, Squat
    Comp Squat - 387.5 x 5, 440 x 3, 492.5 x 2

    Cambered GM - 5 x 10 - 185 SS Thick Bar Dead Hang Pullup - 5 x 4 + 5 x 3
    1 Legged Leg Press - 5 x 10 - 335
    Rear Ab Pulldown - 5 x 10 - 125
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

  12. #562
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    1/28/12
    BW 216
    5/3/1 Wave 2, Week 3, Bench
    Comp Grip Paused Bench
    280 x 5, 315 x 3, 352.5 x 1 + 2 TNG

    Standing Bradfords - 5 x 10 - 120 SS Chinups - 5 x 9
    Rolling DB Ext - 5 x 10 - 70s SS Hammer DB Curl - 3 x 10 - 65s
    T Bar Row - 5 x 10 - 192.5 SS MM Pull Apart - 3 x 27

    GPP
    Sled Drag Medley - 8 trips - 35 kg
    Front Walk - 25 yd
    Back Walk - 25 yd
    Straight Leg Walk - 25 yd
    Duck Walk - 25 yd

    Uneven KB Carry Medley - 1 set each side (88lbs one hand, 65 the other)
    KB Band Carry - 40 yd
    KB Farmer Walk - 40 yd
    1 Arm Farmer, 1 Arm Rack Carry - 40 yd
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

  13. #563
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    1/30/12
    BW 217.75
    5/3/1 Wave 2, Week 3, DL

    Sumo DL - 410 x 5, 465 x 3, 520 x 2

    Olys - x10 each - 100, 110, 120, 130, 140 kg SS Thick Bar Dead Hang Pullups - 5 x 4 + 5 x 3
    Side DB Oblique - 5 x 10 - 120s
    Decline GHR - 5 x 10 - 47.5 on chest

    Easy double at 520
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

  14. #564
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    2/1/12
    BW 216
    Walking x 40 mins

    5/3/1 Wave 2, Week 3, OH

    Strict OH - 157.5 x 5, 177.5 x 3, 200 x 4 (PR)

    DB Press - 5 x 10 - 120s
    Neutral Grip Pullup - 5 x 9
    V bar Row - 5 x 10 - 220 SS MM Face Pull - 3 x 27
    JM Press vs 80 chain - x3 - 110, 130, 150, 170, 190
    BB Curl - 3 x 10 - 105
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

  15. #565
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    2/3/12
    Walking x 40 mins
    BW 219.25

    5/3/1 Wave 2, Week 4, Squat/DL Deload

    Comp Squat - 215 x 5, 270 x 5, 320 x 5
    Sumo DL - 225 x 5, 275 x 5, 325 x 5
    Rear Ab Pulldown - 5 x 8 - 105

    Nice and easy
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

  16. #566
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    2/4/12
    BW 215.25

    5/3/1 Wave 2, Week 4, Bench/OH Deload

    Bench - 145 x 5, 185 x 5, 225 x 5
    Strict OH - 85 x 5, 105 x 5, 125 x 5
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

  17. #567
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    2/6/12
    BW 220.75

    5/3/1 Wave 3, Week 1, DL - Meet Volume Prep

    Comp Squat - 5 x 3 - 425 belt
    Sumo - 397.5 x 3, 447.5 x 3, 505 x 3, 530 x 1, 555 x 1 (ugly)
    Conventional 4" Block Pull - x 1 - 315, 365, 415, 465, 505
    Conventional 6" Block Pull (beltless) - 4 x 3 - 405
    Rear Ab Pulldown - 3 x 10 - 150

    Meet prep will have lower overall volume and more emphasis on the big three or big three supplementals. Block pulls were done strict hip extension style with no leg drive and enough to elicit a training response. I'll do 6" for a single next week followed by 6" for sets of 5 and I'll do 2" for a single the week after followed by 6" for sets of 2. Comp squat will be low end prileprin's 70-80% to refine technique. Volume and intensity will drop next month to peak.

    GPP
    KB Swing - 45 lb kb - 5 x 10 each arm, 10 sec rest between sets

    Upper Medley - 2 sets
    Pushups x 20
    Light Band Pull Apart x 20
    Avg Band Pushdown x 30
    Light Band Face Pull x 20

    2/7/12
    Walking x 60 mins

    Not much sleep these days
    Last edited by BloodandThunder; 02-07-2012 at 10:58 PM.
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

  18. #568
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    2/8/12
    Walking x 40 mins
    5/3/1 Wave 3, Week 1, Bench Meet Prep

    Comp Grip Paused Bench 265 x 3, 302.5 x 3, 340 x 3, 360 x 1, 380 x 1
    Avg Band Rev Band CG Bench - x 3, x 1 - 425, 465
    Dead Press - 6 x 1 - 315
    T-bar Row - x 6 - 205, 210, 215, 225
    Chinups - 3 x 4, 2 x 4 - 45 lb, 12 kg

    Finishing Medley - 2 x 10 each
    Side DB Raise - 25, Rear Delt Raise - 25, Hammer DB Curl - 50
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

  19. #569
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    2-10-12
    Walking x 40 mins
    BW 218.75
    5/3/1 Wave 3, Week 1, Squat Meet Prep
    Comp Squat - 370 x 3, 422.5 x 3, 477.5 x 3, 500 x 1, 520 x 1
    FS Isoholds - 20 secs - 225 x 1, 315 x 1, 365 x 1 x 3
    Cambered Bar GM w/ oly shoes - x5 - 135, 165, 195, 225, 255
    Halting Pulls vs 80 chain - 6 x 3 - 315
    Side DB Obliques - 3 x 10 each - 135

    GPP
    Front Sled Drag x 50 yd, Back Sled Drag x 50 yd - 95, 110, 125 kg
    Prowler Sprint - 4 x 20 yd - 50 kg
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

  20. #570
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    2-11-12
    BW 217.5
    5/3/1 Wave 3, Week 1, OH Meet Prep
    Strict OH - 150 x 3, 172.5 x 3, 192.5 x 3
    Wide Cambered Paused Bench - 5 x 4 - 235
    JM vs 80 chain - 5 x 4 - 170 SS BB Curl - x6 - 105, 120, 135
    Pendlay Row - 5 x 5 - 110 kg SS Light Band Face Pull - 5 x 10
    Pullups - 2 x 3 - 45, 3 x 4 - 25
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

  21. #571
    THE 800 QUEST NickAus's Avatar
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    Strong and steady!!
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  22. #572
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    Thanks Nick

    2/13/12
    BW 218
    5/3/1 Wave 3, Week 2, DL Meet Prep

    Comp Squat - 5 x 3 - 395
    Sumo - 365 x 5, 420 x 5, 475 x 5
    6" Block Pull - x 1 up to 525, 4 x 5 - 365 beltless
    Rear Ab Pulldown - 3 x 12 - 130
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

  23. #573
    Dr. Subtotal
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    2-15-12
    BW 217
    Walking x 40 mins
    5/3/1 Wave 3, Week 2, Bench Meet Prep
    Comp Grip Paused Bench - 250 x 5, 282.5 x 5, 320 x 5
    CG Avg Band Press - 400 x 5, 455 x 1
    Dead Press - 7 x 1 - 300
    T-bar Row - 4 x 8 - 205
    Chinup - 3 x 5, 2 x 6 - 35, 25 SS MM Band Pull Apart - 3 x 33
    Finishing Medley - 2 sets
    Side DB Raise x 15 - 20, Rear DB Raise x 15 - 20, Hammer DB Curl x 12 - 45

    GPP
    Medium Tire Flips - 2 x 20 yd
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

  24. #574
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    2-17-12
    Walking x 80 mins
    BW 218.5
    5/3/1 Wave 3, Week 2, Squat Meet Prep
    100 Band Pullaparts and Face Pulls

    Comp Squat - 345 x 5, 395 x 5, 450 x 5
    Cambered GM with Oly Shoes - 5 x 6 - 205
    FS IsoHold - 225 x 20 sec, 315 x 20 sec, 365 x 15 sec, 385 x 15 sec, 405 x 15 sec
    Halting Pulls - 5 x 4 - 295 vs 80 chain
    Side DB Obliques - 3 x 12 - 130
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

  25. #575
    Dr. Subtotal
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    2-18-12
    BW 217.5
    5/3/1 Wave 3, Week 2, OH Meet Prep

    Strict OH - 140 x 5, 160 x 5, 182.5 x 5
    Wide Cambered Bench - 5 x 5 - 215
    Pendlay Row - 5 x 6 - 100 kg
    Pullups - 2 x 4, 3 x 5 - 35, 25
    JM vs 80 chain - 5 x 5 - 170
    BB Curl - x8 - 95, 110, 125
    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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