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Thread: BloodandThunder's Journal

  1. #801
    Dr. Subtotal
    Join Date
    Dec 2009
    Posts
    1,370
    2-27-13
    Walking x 15 mins
    PM BW 233.25

    Accum Wave 2, Week 4, Sq
    Paused Comp Sq - 5 x 5 - 360
    Olys - 5 x 6 - 140 kg
    Cambered GM (Full Range) - 4 x 8 - Bar + 80kg SS Sq Stance Front Ab Pulldown - 3 x 16 - 165
    GHR vs LB+Mini - 3 x 10
    45 deg Hyper w/ Hands Extended - 3 x 12 - 10 lb in hands

    Suitcase Carry - 5 x 100 yd - 45 lb in one hand switching sides
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

  2. #802
    Dr. Subtotal
    Join Date
    Dec 2009
    Posts
    1,370
    2-28-13
    Walking x 15 mins
    AM BW 232.75 (backload)

    Fasted Accum Wave 2, Week 4, Upper Day 2
    Comp Paused 3ct Bench - 5 x 5 - 290
    CG 2brd - 225 x 5, 275 x 3, 4 x 5 - 325 (no spotters so used a mini to keep board in place)
    Strict Military - 3 x 9 - 165
    Tbar Row - 5 x 8 - 215 SS Face Pull - 4 x 16 - 135
    Thick Bar Curl - 3 x 10 - Bar + 85 SS BW Pullups - 8,7,6,5,5

    SS Cardio x 20 mins (Setting 4)

    Accum phase is done will move onto a 4 week Transmutation Phase
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

  3. #803
    Dr. Subtotal
    Join Date
    Dec 2009
    Posts
    1,370
    3-4-13
    PM BW 234.5
    Walking x 15 mins

    Transmutation Wave 2, Week 1, DL
    Speed Comp Sqt - 5 x 4 - 340
    Sumo - 4 x 4 - 440
    4" Block Sumo - 2 x 5, 3 x 4 - 475

    Assistance Circuit - 3 sets
    45 deg Hyper x 15 - 2 chain
    LB Band Leg Curl x 20
    Sumo KB Windmill x 8 - 45
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

  4. #804
    Dr. Subtotal
    Join Date
    Dec 2009
    Posts
    1,370
    3-5-13
    PM BW 231.5
    Walking x 15 mins

    Trans Wave 2, Week 1, Upper Day 1
    Comp Paused Floor Press - 2 x 5, 2 x 4 - 305
    Fat Bar Dead Press - 8 x 1 - 230 + Bar
    Ring Finger on Ring Incline - 6 x 6 - 245

    Assistance Circuit - 3 sets
    1a) Pullup x 8
    1b) Ab Wheel x 8

    2a) NG Pullup x 8
    2b) BW Dips x 15

    3a) Vbar Cable Row x 8 - 225
    3b) MM Pull Apart x 30

    SS Cardio x 25 mins (Setting 4)
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

  5. #805
    Dr. Subtotal
    Join Date
    Dec 2009
    Posts
    1,370
    3-7-13
    AM BW 231.75
    Walking x 15 mins

    Trans Wave 2, Week 1, Sq
    Comp Sq - 2 x 5, 2 x 4 - 425
    Olys - 5 x 6 - 150 kg
    Speed Sumo vs 80 chain - 6 x 3 - 305

    Assistance Circuit
    GHR - BW - 3 x 12
    Sq Stance Front Ab Pulldown - 3 x 15 - 135
    Walking Lunges - 2 x 25 yd - 45 KB's in Rack Position
    KB Swing - 3 x 10 - 88 lb
    Bent Back Ext - BW - 2 x 20
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

  6. #806
    Dr. Subtotal
    Join Date
    Dec 2009
    Posts
    1,370
    3-8-13
    Walking x 15 mins

    PM Trans Wave 2, Week 1, Upper Day 2
    Comp Paused Bench - 3 x 6 - 310 (RPE 8-9)
    Feet in Air CG 2brd - 1 x 3, 4 x 3, 1 x 3 - 315, 335, 355
    Strict OH - 4 x 6 - 175 SS Pendlay Row - 6 x 6 - 100 kg

    Assistance Superset
    BW Dip - 3 x 15 SS LB Face Pull - 3 x 15
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

  7. #807
    Dr. Subtotal
    Join Date
    Dec 2009
    Posts
    1,370
    3-10-13
    PM BW 233.5 (backload)

    Upper Assistance
    BB Curl - 3 x 10 - 105
    NG Pulldown - 3 x 8 - 225

    Upper Prehab
    Ext/Int Tubing Shoulder - 3 x 15 each
    Inc. Bench YTWL - 3 x 8

    SS Cardio x 25 mins (Setting 4)
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

  8. #808
    Dr. Subtotal
    Join Date
    Dec 2009
    Posts
    1,370
    3-11-13
    Walking x 15 mins

    Fasted AM Trans Wave 2, Week 2, DL
    Speed Comp Sq - 6 x 3 - 355
    Sumo - 2 x 4, 2 x 3 - 465
    4" Sumo Block - 3 x 4, 2 x 3 - 500

    Assistance Circuit - 3 sets
    45 deg Hyper x 13 - 2c + 5 lb
    LB + Mini Leg Curl - 2 x 17 each
    45 lb KB Windmill x 10 each

    SS Cardio x 15 mins cooldown (Setting 1)
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

  9. #809
    Dr. Subtotal
    Join Date
    Dec 2009
    Posts
    1,370
    3-13-13
    Walking x 15 mins
    AM BW 230.5

    Fasted AM Trans Wave 2, Week 2, Upper Day 1
    Comp Paused Floor Press - 4 x 4 - 320
    Fat Bar Dead Press - 7 x 1 - 245 + Bar
    Ring Finger on Ring Incline - 6 x 5 - 260

    Assistance Circuit - 3 sets
    1a) Pullup x 7 - 1 chain
    1b) Hanging Leg Raise x 8
    1c) 2 Minis Pull Apart x 20

    2a) Dip x 13 - 1 chain
    2b) Cable VRow x 8 - 240

    3a) 1 chain Fly x 25
    3b) Chinup x 8
    3c) Hammer Curl x 8 - 45s

    SS Cardio x 25 mins (Setting 4)
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

  10. #810
    Dr. Subtotal
    Join Date
    Dec 2009
    Posts
    1,370
    3-14-13
    Walking x 15 mins
    AM BW 232 (backload)

    Fasted AM Trans Wave 2, Week 2, Sq
    Comp Sq - 4 x 4 - 450
    Olys - 5 x 5 - 160 kg
    Speed Sumo - 6 x 2 - 325 vs 80 chain

    Assistance Circuit - 3 sets
    1a) GHR x 12
    1b) KB Rack Walking Lunge - 2 45's x 17 yd

    2a) Ab Pulldown x 15 - 145
    2b) Bent Back Ext x 17 - 1 chain
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

  11. #811
    Dr. Subtotal
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    Dec 2009
    Posts
    1,370
    3-16-13
    PM BW 236 (backload, 2 meals preworkout)

    Trans Wave 2, Week 2, Upper Day 2
    Comp Paused Bench - 4 x 4 - 325 (RPE 8-9)
    Feet Elevated Soft Touch Close Grip - 1 x 3, x 3, x 3, 5 x 3 - 135, 185, 225, 255 vs 80 chain
    Strict OH - 4 x 5 - 185

    Assistance Circuit
    1a) Pendlay Row - 2 x 5, 4 x 5 - 110 kg + 10 lb, 110 kg

    2a) Rope Pushdown - 3 x 15 - 170
    2b) Wide NG Pulldown - 3 x 8 - 225
    2c) KB Clean - 2 x 10 - 35s

    3a) BB Curl - 3 x 8 - 115
    3b) LB Face Pull - 2 x 20
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

  12. #812
    Dr. Subtotal
    Join Date
    Dec 2009
    Posts
    1,370
    3-17-13
    PM BW 233.75

    SS Cardio x 30 mins (Setting 4)

    Upper Prehab
    Shoulder Int/Ext Rotation - 3 x 15 each - Red
    LB Shoulder Retraction - 3 x 10 each
    YTWL's - 3 x 10 each - 5 lb
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

  13. #813
    Dr. Subtotal
    Join Date
    Dec 2009
    Posts
    1,370
    3-18-13
    AM BW 233.75 (backload)

    Fasted AM Trans Wave 2, Week 3, DL
    Spd Comp Sq - 7 x 2 - 365
    Sumo - 2 x 3, 2 x 2 - 490
    4" Block Sumo - 3 x 3, 1 x 2 - 525

    Assistance Circuit - 3 sets each
    1a) 45 deg Hyper x 13 - 2c
    1b) LB Hip Abduc x 12

    2a) Avg Band Leg Curl x 13 each leg
    2b) KB Windmill x 8 each - 60 lb
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

  14. #814
    Dr. Subtotal
    Join Date
    Dec 2009
    Posts
    1,370
    3-19-13
    Walking x 50 mins
    PM BW 232.75

    Trans Wave 2, Week 3, Upper Day 1
    Comp Paused Floor Press - 1 x 4, 3 x 3 - 335
    Fat Bar Dead Press - 6 x 1 - 260 + bar
    Ring Finger on Ring Incline - 6 x 4 - 275

    Accessory Circuit - 3 sets
    1a) Pullup x 5 - 2ch
    1b) Ab Wheel x 8
    1c) Dips x 10 - 2ch

    2a) Hammer DB Curl x 8 - 50s
    2b) Wide Vbar Cable Row x 10 - 210

    3a) 1c Fly x 25
    3b) Chinup x 6 -1c
    3c) LB Pull Apart x 15

    Lower Prehab
    Mini TKE - 3 x 15 each
    Mini Hip Band Abduc/Adduc - 3 x 15 each
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

  15. #815
    Dr. Subtotal
    Join Date
    Dec 2009
    Posts
    1,370
    3-20-13
    BW 231.5
    Walking x 25 mins

    SS Cardio x 30 mins (Setting 4)

    Upper Prehab
    LB Pushdown - 3 x 20
    Internal/Ext Shoulder Rotation - 3 x 15 each - red
    LB Shoulder Retraction - 3 x 15
    YTWL - 3 x 8 each - 4's
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

  16. #816
    Dr. Subtotal
    Join Date
    Dec 2009
    Posts
    1,370
    3-21-13
    BW 235 (backload)
    Walking x 25 mins

    Fasted Trans Wave 2, Week 3, Sq
    Comp Sq - 2 x 3, 2 x 2 - 475 (RPE 8-9)
    Olys - x 3 each - 120, 140, 160, 180, 200 kg

    Assistance Circuit
    1a) Sq Stance Ab Pulldown - 3 x 12 - 155
    1b) GHR - 3 x 12

    2a) Walking KB Rack Lunge - 2 x 15 yd - 2 45's
    2b) Pull Through - 2 x 12 - 135

    3a) Bent Back Ext - 3 x 13 - 2 chains

    Lower Trans is done. Will unload next week as I've gone 7 weeks of high volume and the body is screaming for a reduction. Skipped pulls due to the left adductor feeling odd again and how hard pulls felt earlier in the week. All the Olys/Pause Sq/Front Sqs have made a huge difference in my squat technique. Much more upright coming out of the hole.

    Will most likely do a push/pull on Apr 28th. I will test my squat in some fashion 2 weeks out than cut the low bar work to rest the back for the meet. Strongly thinking about doing raw nationals in July if I can fit it around finishing/job/moving which will be very very rough.
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

  17. #817
    Dr. Subtotal
    Join Date
    Dec 2009
    Posts
    1,370
    3-26-13
    Walking x 15 mins

    AM Fasted Trans Wave 2, Week 3, Upper Day 2
    Comp Paused Bench - 2 x 3, 2 x 2 - 340
    CG TNG Bench w/ feet elevated - x3 - 225, 245, 275, 295, 315
    Strict OH - 4 x 4 - 195 SS Pendlay Row - 5 x 4 - 110 kg + 10 lb

    Assistance Circuit
    1a) Rope Pushdown - 3 x 13 - 140
    1b) NG Pulldown - 3 x 8 - 240

    2a) BB Curl - 3 x 5 - 135
    2b) KB Clean - 2 x 8 - 35s
    2c) LB Face Pull - 2 x 20

    SS Cardio x 30 mins (Setting 4)

    Transmutation phase is over. Will unload sq/dl and bench this week then do a realization phase. Will do comp paused bench 2x a week, one at high rpe, one low at rpe. Supplementals are dropped and assistance work will be maintenance/recovery heavy.
    Last edited by BloodandThunder; 03-27-2013 at 03:50 PM.
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

  18. #818
    Dr. Subtotal
    Join Date
    Dec 2009
    Posts
    1,370
    3-28-13
    Walking x 25 mins
    AM BW 231.75

    Fasted AM Lower Unload
    Comp Sq - 285 - 2 x 3, 345 - 2 x 2, 405 - 2 x 1
    Sumo - 300 - 2 x 2, 360 - 2 x 2
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

  19. #819
    Dr. Subtotal
    Join Date
    Dec 2009
    Posts
    1,370
    3/30/13

    Upper Unload
    Comp Paused Bench - 2 x 3, 2 x 2, 2 x 1 - 205, 245, 285
    Chinup - 2 x 5
    LB Pushdown - 2 x 20
    MM Pull Apart - 2 x 20

    SS Cardio x 30 mins (Setting 4)
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

  20. #820
    Dr. Subtotal
    Join Date
    Dec 2009
    Posts
    1,370
    4/1/13
    Walking x 45 mins
    AM BW 233.5 (backload)

    Fasted AM Realization Wave 2, Week 1, DL
    Sumo - 135 - 2 x 5, 225 x 3, 315 x 3, 375 x 1, 425 x 1, 480 x 3, 520 x 2

    Assistance Superset
    GHR - 2 x 10 SS KB Windmill - 2 x 8 each - 35 lb

    Prowler Push into Pull - 8 x 25 yd each - 50 kg
    Last edited by BloodandThunder; 04-02-2013 at 07:23 AM.
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

  21. #821
    Dr. Subtotal
    Join Date
    Dec 2009
    Posts
    1,370
    4/2/13
    Walking x 30 mins
    AM BW 233.0 (backload)

    Fasted AM Realization Wave 2, Week 1, Upper Day 1
    Comp Paused Speed Bench - 5 x 2 - 245 SS Pullup - 4 x 5

    Assistance Supersets
    BW Dips - 2 x 15 SS Hammer DB Curl - 2 x 10 - 45s
    Pushup - 2 x 20 SS Avg Band Pushdown - 2 x 20
    Cable Row - 2 x 8 - 195 SS MM Pull Apart - 2 x 20

    Prehab
    Int/Ext Shoulder Rot - 2 x 12 each
    YTWL - 2 x 8 each - 5 lb
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

  22. #822
    Dr. Subtotal
    Join Date
    Dec 2009
    Posts
    1,370
    4/4/13
    Walking x 30 mins
    AM BW 231.0 (backload)

    Fasted AM Realization Wave 2, Week 1, Sq
    Comp Sq - 135 x 5, 225 x 5, 285 x 3, 355 x 2, 415 x 1, 475 x 3, 500 x 2

    Assistance Supersets
    Single Legged Leg Press (no rest) - 2 x 12 each - 200
    GHR Situps - 2 x 15 SS Bent Back Ext - 2 x 15
    LB Leg Curl - 2 x 20 each leg SS KB Swing - 2 x 8 - 40 kg

    GPP
    Forward/Backward Prowler - 3 x 100 (50/50) - 30 kg

    Prehab
    Mini Leg Curl - 2 x 15
    Mini Hip Abduct/Adduct - 2 x 15 each
    TKE - 2 x 15

    BW is starting to plummet from drop in volume despite increased calories, will monitor as I want to do my mock meet at 222.0 (below what I'd weigh after a weighin as I squat at a meet). From video, I'm much more upright as I drive up. However, the old issue of using all knee extension, then driving hips forward to lockout is apparent. I still tilt my upper body forward to shift the load to my hamstrings after knee extension. I will squat next week in Chucks to see if the excess heel is the reason. I think this is an issue that remains from years of box squatting and free squatting in chucks and being so hip dominant. I could also increase my eccentric speed and sit down a bit more instead of sitting back in the heels.
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

  23. #823
    Dr. Subtotal
    Join Date
    Dec 2009
    Posts
    1,370
    4-6-13
    AM BW 231.75 (backload)
    Walking x 40 mins

    Fasted AM Realization Wave 2, Week 1, Bench
    Comp Paused Bench - 135 - 2 x 5, 205 x 3, 245 x 3, 275 x 2, 305 x 1, 340 x 3, 355 x 2

    Assistance Supersets
    Tbar Row - 2 x 8, 1 x 8 - 135, 160 SS Throat Press - 2 x 8 - 135
    DB Fly - 2 x 10 - 35s SS LB Pushdown - 2 x 20
    BB Curl - 2 x 8 - 105 SS LB Face Pull - 2 x 15
    NG Pullup - 2 x 6 SS Front/Side Raise - 2 x 10 each - 20s

    SS Cardio x 30 mins (Setting 4)

    Bench felt great and video looked great. Went with a strict hold for the start command and each rep of the 3 and 2 rep sets were paused strictly. The reduction in pressing makes the difference.
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

  24. #824
    Dr. Subtotal
    Join Date
    Dec 2009
    Posts
    1,370
    4-8-13
    Walking x 25 mins
    AM BW 231.0 (backload)

    Fasted AM Realization Wave 2, Week 2, DL
    Sumo - 135 x 5, 225 x 3, 315 x 3, 375 x 1, 435 x 1, 490 x 1, 520 x 1, 560 x 1, 590 (Avg Rev Band) x 1

    GHR vs mini - 2 x 8
    KB Windmill - 2 x 7 each - 45

    Forward/Backward Prowler - 2 x 25, 2 x 20, 2 x 15 yd each - 70 kg

    Prehab
    Mini TKE - 2 x 15
    Mini Hip Abduc/Adduc - 2 x 15 each
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

  25. #825
    Dr. Subtotal
    Join Date
    Dec 2009
    Posts
    1,370
    4-9-13
    Walking x 25 mins
    PM BW 231.0

    PM Realization Wave 2, Week 2, Upper Day 1
    Comp Paused Speed Bench - 4 x 2 - 265 SS Pullup - 4 x 5

    Assistance Supersets
    Dec. Pushup - 2 x 20 SS 1chain Dip - 2 x 12
    Avg Band Pushdown - 2 x 22 SS Hammer DB Curl - 2 x 8 - 50s
    Cable Row - 2 x 8 - 210 SS LB Pull Apart -2 x 15
    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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