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Thread: BloodandThunder's Journal

  1. #851
    Dr. Subtotal
    Join Date
    Dec 2009
    Posts
    1,370
    6-1-13
    PM BW 233.5

    Accum Wave 3, Week 4, Bench
    Comp Grip Pause Bench (1ct chest, 2ct right off chest) - 5 x 4 - 280
    Strict Military - 1 x 10, 8, 8 - 165
    CG Dips - 1 x 12, 11, 10, 10, 10 - 70
    Wide CSR - 4 x 8 - 200
    Batwings on CSR - 3 x 5 (3ct pause) - 80
    Rear Delt - 3 x 17 - 30s
    Side Delt - 3 x 14 - 35s
    Thick Bar Curl - 4 x 9 - Bar + 80 SS Avg Band Abs - 3 x 20

    Sled Pull
    500 yd x 35 kg
    500 yd x 25 kg
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

  2. #852
    Dr. Subtotal
    Join Date
    Dec 2009
    Posts
    1,370
    6-5-13
    BW 236.5
    Walking x 15 mins

    Accum Wave 3, Week 4, DL
    Front Sq - 5 x 3 - 130 kg
    Halting Sumo (6ct off ground) - 5 x 3 - 295 vs 3 chain
    Convo RDL - 4 x 5 - 350
    Suitcase DL - 3 x 8 each - 155
    Chinup Rest Pause (17s/12s) - 8/4/2, 7/4/2, 7/4/2, 7/4/1
    Shoulder Wide NG Pulldown - 3 x 8 - 220
    45 deg Hyper - 4 x 12 - 55 on chest
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

  3. #853
    Dr. Subtotal
    Join Date
    Dec 2009
    Posts
    1,370
    6-7-13
    Walking x 25 mins
    PM BW 236.25 (backload)

    Accum Wave 3, Week 4, Upper Day 1
    Wide Grip Paused Floor Press - 5 x 5 - 290 SS Preacher Hammer - 3 x 10 each - 35
    Ring on Ring Incline - 4 x 5 - 275
    Meadows Row - 3 x 11 - 115
    Snatch Grip Shrug - 1 x 9 each - 300, 350, 400
    Vbar Row - 4 x 9 - 255
    DB Ext - 4 x 10 - 55s
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

  4. #854
    Dr. Subtotal
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    Dec 2009
    Posts
    1,370
    6-8-13
    PM BW 235.25

    Accum Wave 3, Week 4, Sq
    Wide Pause Sqt (5 pin, 2 ct) - 5 x 3 - 315 vs 80 chain
    Beltless Oly - 3 x 7, 1 x 6 - 140 kg + 15 lb SS Pullup - 4 x 6
    FS Isohold - x14 s each - 300, 350, 400, 445 vs 35 kbs
    NG Pulldown - 3 x 9 - 240
    Pull Through - 4 x 12 - 195
    Bent Back Ext (3 ct) - 4 x 10 - 2 chain
    Slow Eccentric GHR (3 pin) - 4 x 10 vs MM
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

  5. #855
    Dr. Subtotal
    Join Date
    Dec 2009
    Posts
    1,370
    6-11-13
    Walking x 25 mins
    PM BW 236.0

    Accum Wave 3, Week 4, Bench
    Comp Pause Bench (1 ct chest, 3 ct right off chest) - 5 x 3 - 295
    Strict Military - 3 x 8 - 175
    CG Dips - 5 x 8 - 90
    Wide CSR - 4 x 7 - 210
    CSR Batwing (3 ct hold) - 3 x 5 - 90
    Rear Delt - 3 x 15 - 35s
    Side Delt - 3 x 12 - 40s
    Thick Bar Curl - 1 x 8, 8, 7 - Bar + 90
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

  6. #856
    Dr. Subtotal
    Join Date
    Dec 2009
    Posts
    1,370
    6-12-13
    Walking x 25 mins
    PM BW 234.5

    Trans Wave 3, Week 1, DL
    Wide LB Pause Sqt (3 ct) - 1 x 5, 4 x 5 - 255, 315
    Sumo (Belt) - 2 x 5, 2 x 4 - 445, 475
    4" Convo Block (Belt) - 4 x 6 - 405

    Accessory
    Death March - 3 x 40 yd - 35 KBs SS NG Pulldown - 3 x 12 - 195
    GHR vs MM - 3 x 12 SS Side Oblique Pushdown - 3 x 15 - 110
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

  7. #857
    Dr. Subtotal
    Join Date
    Dec 2009
    Posts
    1,370
    6-14-13
    PM BW 233.0

    Trans Wave 3, Week 1, Upper Day 1
    Wide Paused Floor Press - 3 x 6 - 315
    Fat Bar Dead Press w/ feet up - 8 x 1 x 30 sec rest- 250
    CG Incline - 2 x 6, 2 x 6 - 275, 255

    Accessory
    Ab Wheel - 3 x 8 SS Vbar Row - 2 x 10, 1 x 10 w/ 2ct hold - 205, 195
    Face Pull - 3 x 15 w/ 2ct hold - 120 SS Strict DB Ext - 3 x 10 - 50s
    DB Shrug - 2 x 15 - 90s SS 4ct ecc DB Press - 2 x 8 - 90s
    BB Curl - 3 x 8 - 110

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

    Satisfaction is the Death of Desire...

  8. #858
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    Dec 2009
    Posts
    1,370
    6-15-13
    Upper Extra

    Pushup - 3 x 25
    Mini Pushdown - 3 x 33
    Mini Pull Apart - 3 x 25
    Mini Curl - 3 x 25

    6-17-13
    AM BW 234.5
    Walking x 25 mins

    Trans Wave 3, Week 1, Sq
    Comp Sq - 1 x 6,5,5 - 435
    Avg Rev Band Sq - 1 x 2 - 535
    Olys (Loose Belt) - 4 x 6 - 160 kg
    3 ct Halting Pull - 4 x 5 - 335

    Accessory
    1 Legged Leg Press - 3 x 10 - 300 SS Pullup (10s R/P) - 5/2 (1c/1c), 3 x 5/3 (1c, none)
    Sq Stance Pulldown Ab - 3 x 15 - 135 (8th link) SS MM Leg Curl - 3 x 25 each
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

  9. #859
    Dr. Subtotal
    Join Date
    Dec 2009
    Posts
    1,370
    6-19-13
    AM BW 232.25

    Trans Wave 3, Week 1, Bench
    Comp Paused Bench - 3 x 6 - 315
    Feet in Air TNG CG Bench - x5 each - 225, 245, 265, 285, 300
    Strict OH (Belt) - 3 x 6 - 190

    Assistance
    Pendlay Row - 3 x 8 - 100 kg SS 3ct Ecc Chain Fly - 3 x 15 - 2c
    Rope Pushdown - x 15 each - 165, 120, 90 SS Rear Delt Raise - 3 x 15 - 30s
    Leaning Side Raise - 2 x 15 - 25 SS Preacher Hammer Curl - 2 x 15 - 30

    Sled - 500 yd x 35 kg
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

  10. #860
    Dr. Subtotal
    Join Date
    Dec 2009
    Posts
    1,370
    6-21-13
    PM BW 236.5 (backload)

    Trans Wave 3, Week 2, DL
    Wide Comp Pause Sqt (2-3 ct) - 1 x 5, 2 x 5, 2 x 4 - 275, 335
    Sumo - 2 x 4, 2 x 3 - 480, 505
    4" Convo Block Pull (loose belt) - 2 x 6, 2 x 5 - 440

    Assistance
    Death March - 3 x 35 yd - 40s SS LB Leg Curl - 3 x 20
    NG Pulldown - 3 x 11 - 210 SS Side Oblique Pushdown - 3 x 13 - 125
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

  11. #861
    Dr. Subtotal
    Join Date
    Dec 2009
    Posts
    1,370
    6-23-13
    AM BW 232.0

    Trans Wave 3, Week 2, Upper Day 1
    Wide Paused Floor Press - 3 x 5 - 330
    Fat Bar Dead Press w/ feet up - 7 x 1 - 40 s rest - 270 + bar
    CG Incline - 2 x 5, 2 x 5 - 290, 270

    Assistance
    5 ct Ecc DBs - 2 x 8 - 90s SS 2 ct Vbar Row - 3 x 9 - 210
    Rolling DB Ext - 3 x 9 - 55s SS 2 ct Face Pull - 3 x 13 - 130
    DB Shrug - 2 x 13 - 100s SS BB Curl - 3 x 7 - 120
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

  12. #862
    Dr. Subtotal
    Join Date
    Dec 2009
    Posts
    1,370
    6-24-13
    PM BW 233

    Trans Wave 3, Week 2, Sq
    Comp Sq - 1 x 5,4,4 - 460
    Avg Rev Band Sq - x 2 - 555
    Oly (loose belt) - 4 x 5 - 170 kg
    Halting Pull (4 ct) - 3 x 4 - 335

    Assistance
    1 Leg leg Press - 3 x 12 - 300 SS GHR vs MM - 3 x 13
    Sq Stance Ab Pulldown - 3 x 14 - 145 SS Pullup (12s R/P) - 6c/2c, 6c/2c, 5c/3, 5c/3

    6-25-13
    AM BW 230.5

    SS Cardio x 33 mins (Setting 4)
    Last edited by BloodandThunder; 06-25-2013 at 08:48 AM.
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

  13. #863
    Dr. Subtotal
    Join Date
    Dec 2009
    Posts
    1,370
    6-26-13
    AM BW 231.25
    Walking x 25 mins

    SS Cardio x 33 mins (Setting 4)

    6-29-13
    PM BW 233.5

    Comp Paused Bench - 3 x 5 - 330
    CG Avg Rev Band - x 5 each - 275, 325, 375, 405, 425
    Strict OH - 3 x 5 - 200

    Accessory
    Pendlay - 3 x 7 - 100 kg + 10 lb SS Preacher Hammer Curl - 2 x 14 - 35s
    4 ct Fly - 3 x 15 - 2c SS Leaning Side Raise - 2 x 14 - 30s
    Rope Pushdown - 3 x 14 - 105 SS Rear Delt - 3 x 14 - 35s

    SS Cardio x 20 mins (Setting 4)
    Last edited by BloodandThunder; 06-29-2013 at 05:36 PM.
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

  14. #864
    Dr. Subtotal
    Join Date
    Dec 2009
    Posts
    1,370
    6-30-13
    PM BW 231.75

    SS Cardio x 35 mins (Setting 4)

    Upper Extra
    Shoulder Int/Ext Rotation - 2 x 15 each
    YTWL - 2 x 10 each - 4s
    LB Pushdown - 2 x 50 SS Pushup - 2 x 50
    MM Pull Apart - 2 x 50 SS MM Face Pull - 2 x 50
    BW Rev Hyper - 2 x 50
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

  15. #865
    Dr. Subtotal
    Join Date
    Dec 2009
    Posts
    1,370
    7-1-13
    AM BW 232.5

    Trans Wave 3, Week 3, DL
    Wide Pause Sq - 1 x 5, 4 x 4 - 295, 350
    Sumo - 1 x 3,2 - 505
    Sumo - 1 x 2,1 - 530
    4" Block Convo - 1 x 4, 3 x 4 - 475, 455

    Assistance
    NG Pulldown - 3 x 10 - 225
    Side Oblique Pushdown - 3 x 12 - 140
    LB Leg Curl - 3 x 25
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

  16. #866
    Dr. Subtotal
    Join Date
    Dec 2009
    Posts
    1,370
    7-3-13
    PM 231.5

    Trans Wave 3, Week 3, Upper

    Wide Paused Floor Press - 3 x 4 - 345
    Fat Bar Dead Press w/ feet elevated - 6 x 1 - 285 + bar
    CG Inc - 2 x 4, 2 x 4 - 305, 285

    Assistance
    DB Shrug - 2 x 12 - 105s
    3 ct Vbar Row - 3 x 10 - 200
    Rolling Ext - 3 x 8 - 60s
    3 ct Face Pull - 3 x 15 - 110
    6 ct ecc DB Press - 2 x 8 - 90s
    Cheat Curl - 3 x 6 - 130
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

  17. #867
    Dr. Subtotal
    Join Date
    Dec 2009
    Posts
    1,370
    7-4-13
    AM BW 233.5 (backload)

    Comp Sq - 3 x 3 - 485
    Avg Rev Band Sq - x 2 - 580
    Olys (loose belt) - 4 x 4 - 180 kg
    Halting Sumo (5 ct) - 5 x 2 - 335

    Assistance
    Unilateral Leg Press - 3 x 14 each - 300
    GHR vs MM - 3 x 15
    Sq Stance Ab Pulldown - 3 x 12 - 160
    Pullup - (14s R/P, 1c/none) - 6/4, 5/4, 5/3, 4/3
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

  18. #868
    Dr. Subtotal
    Join Date
    Dec 2009
    Posts
    1,370
    7-5-13
    AM BW 232.0

    SS Cardio x 35 mins (Setting 4)

    Lower Extra
    Forward Sled - 3 x 100 yd - 70 kg
    Backward Sled - 3 x 100 yd - 50 kg
    Rev Hyper - 3 x 25 - 45
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

  19. #869
    Dr. Subtotal
    Join Date
    Dec 2009
    Posts
    1,370
    7-8-13
    AM BW 231.5

    SS Cardio x 20 mins (Setting 4)

    Trans Wave 3, Week 3, Bench

    Comp Paused Bench - 3 x 3 - 345
    CG TNG vs 80 c (feet elevated) - x 5 each - 135, 185, 225, 245, 265
    Strict OH - 3 x 3 - 210

    Assistance
    Pendlay - 3 x 6 - 110 kg
    Preacher Hammer - 2 x 10 - 40s
    5 ct fly - 2 x 15, 1 x 10 - 2c
    Rope Pushdown - 3 x 15 - 105
    Rear Delt - 3 x 13 - 40s
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

  20. #870
    Dr. Subtotal
    Join Date
    Dec 2009
    Posts
    1,370
    7-10-13
    AM BW 230.5 (backload 2 days prior)

    Lower Unload
    Sq - 3 x 3 - 350
    Sumo - 4 x 2 - 365

    Assistance
    GHR - 2 x 10
    HLR - 2 x 8
    Lat Pulldown - 2 x 8 - 210
    Bent Back Ext - 2 x 10 - 1c (2ct)
    Pull Through - 2 x 12 - 135
    FS - AMR in 20s - 62.5 then 2 KB FS - 3 x AMR in 20s with 10s rest (was gonna do Tabata but was gassed)

    Weight update
    6/26 AM - 231.25 (backload later that night)
    7/3 PM - 231.5 (backload later that night)
    Today AM - 230.5 (backloaded 2 days prior)
    Making some progress here, down 3/4 lb yet had 2 backloads instead of 1.

    Lower block is done, will do a max reps day next week with something around 85-88%. Conditioning is awful right now, needs to be emphasis on next cycle. Stuck to 3 days a week for a while and recovery suffered. We'll see how the max reps day goes then I'll plan my next cycle.
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

  21. #871
    Dr. Subtotal
    Join Date
    Dec 2009
    Posts
    1,370
    7-11-13
    AM BW 228.75

    SS Cardio x 37 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...

  22. #872
    Dr. Subtotal
    Join Date
    Dec 2009
    Posts
    1,370
    7-12-13
    PM BW 229.0

    Upper Unload
    Pause Bench - 245 - 2 x 3, 285 - 2 x 2
    DB Shrug - 2 x 10 - 90s
    LB Pull Apart - 2 x 35
    Dropset of Dips - xfail each - 2c, 1c, BW
    Tbar Row - 2 x 10 - 135
    Avg Pushdown - fail
    Mech Dropset Pushup - x25 each - feet elevated, regular, hands elev
    KB Windmill - 2 x 8 each - 12 kg
    BB Curl - 100 reps - barbell
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

  23. #873
    Dr. Subtotal
    Join Date
    Dec 2009
    Posts
    1,370
    7-16-13
    AM BW 231.75 (backloaded 2 days prior)

    Block Wave 3 Lower Test
    Sq - 465 x 1, 510 x 3 @ 9.5 (PR)
    Sumo - 485 x 1, 535 x 2 @ 9.5 (10 lb post heavy sq PR)

    Pretty happy with the above given I only trained 3 days/week the past 2 months and I lost a little weight. I absolutely know how I need to train my squat. I need to limit the RPE on the comp sq in order to keep my low back fresh. I need to put emphasis on total volume, but increased the sets and limiting reps/set. Instead, I need to increase my high bar work to strengthen the legs while offsetting the back. For my pull, I need to work to a top set and back off for volume with the halting pulls. Using the convo block pulls for volume at no heavier than 80% was also a good idea. Intensity on that exercise does nothing for me, it's an indicator. The pulls felt harder off the floor but the lockout was much smoother because I kept the hips out and the back upright, which is a product of the heavy emphasis on the halting pull this cycle. Doing a high RPE set of squats absolutely cost me a rep or two on the DL and this carries over to meets since everytime I hit a squat PR, my back is smoked for DLs.
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

  24. #874
    Dr. Subtotal
    Join Date
    Dec 2009
    Posts
    1,370
    7-17-13
    AM BW 231.25

    Block Wave 3 Upper Test
    Comp Paused Bench - 325 x 1, 360 x 4 @ 9 (PR)

    SS Cardio x 30 mins (Setting 5)
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

  25. #875
    Dr. Subtotal
    Join Date
    Dec 2009
    Posts
    1,370
    7-19-13
    Walking x 60 mins

    AM BW 230.75
    SS Cardio x 30 mins (Setting 5)

    Upper Extra
    Avg Pushdown - 3 x 33 SS MM Pull Apart - 3 x 33
    MM Face Pull - 3 x 33 SS KB Fly - 3 x 33 - 8 lb
    LB Row - 3 x 33 SS Chinup - 8, 7, 8
    Avg Band Ab Pulldown - 3 x 33 SS BW Rev Hyper - 3 x 33
    Int/Ext Tube Shoulder Rot - 3 x 15 each
    Last edited by BloodandThunder; 07-19-2013 at 09:35 AM.
    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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