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Thread: BloodandThunder's Journal

  1. #901
    Dr. Subtotal
    Join Date
    Dec 2009
    Posts
    1,370
    9-9-13
    Walking x 25 mins
    PM BW 233.5

    Trans Wave 4, Week 2, DL
    Pause Comp Sq (3ct, pin 5) - 1 x 5,5,4,4,4 - 290, 310, 330 (@9), 310, 290
    Sumo - 1 x 5, 3 then 1 x 3,2,2 - 495(@10,8), 465
    4" Block Sumo - 1 x 6, then 1 x 5,4,4, then 2 x 5 - 425, 485 (@8), 425 (beltless)

    Assistance Circuit
    Lat Pulldown - 2 x 13 - 190 SS Cable Side Oblique Pushdown - 2 x 15 -95
    GHR vs MM - 2 x 13 SS Ab Wheel - 2 x 8
    Standing Calf Raise - 2 x 18 - 480 SS 1 Legged Leg Press - 2 x 13 - 225
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

  2. #902
    Dr. Subtotal
    Join Date
    Dec 2009
    Posts
    1,370
    9-11-13
    Walking x 25 mins
    PM BW 228.75

    Trans Wave 4, Week 2, Upper 1
    Wide Paused Floor Press - 1 x 5,4,4 - 335
    Fat Bar Dead Press - 6 x 1 (40s rest) - 285 + Bar
    CG Inc - 2 x 5, 2 x 5, 2 x 6 - 275, 255, 235

    Assistance Circuit
    NG Pullup - 2 x 9 SS HLR - 2 x 8
    Elbow Out Ext - 3 x 13 - 40s SS Machine Curl - 3 x 13 - 55
    Low CSR - 2 x 13 - 190 SS Face Pull - 2 x 17 - 105
    High CSR - 2 x 13 - 190 SS Mech Drop Set Pushup (Dec x15, Norm x 15, Inc x 15) - 2 sets

    SS Cardio x 40 mins (Ascending 4-8 Setting)
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

  3. #903
    Dr. Subtotal
    Join Date
    Dec 2009
    Posts
    1,370
    9-13-13
    Walking x 25 mins
    PM BW 229

    Trans Wave 4, Week 2, Sq
    Comp Sq - 1 x 4,3 then 1 x 3,2,2 - 465, 435
    Oly Sq - 1 x 5, 1 x 5, 3 x 5 - 170 kg + 10 lb, 150 kg + 10 lb, 130 kg + 10 lb
    Halting Sumo vs 80c (3ct) - 6 x 2 - 295

    Assistance Circuit
    Kb Windmill - 2 x 8 - 45 SS Wide NG Pulldown - 2 x 13 - 180
    Front Ab Pulldown - 2 x 13 - 135 SS Bent Back Ext (5ct) - 2 x 12 - 1c
    Dropset SL/BL Pull Through - 2 x 12 each - 135 +mini
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

  4. #904
    Dr. Subtotal
    Join Date
    Dec 2009
    Posts
    1,370
    9-15-13
    PM BW 229.5

    Trans Wave 4, Week 2, Bench
    Comp Paused Bench - 1 x 4,3 then 3 x 3 - 335, 315
    CG Avg Rev Band TNG - x3 each - 225, 315, 365, 405, 445, 460
    Strict OH - 1 x 5, 3 x 5 - 205, 180

    Assistance Circuit
    Chinup - 2 x 9 SS BW Dip - 2 x 17
    5ct Chain Fly - 2 x 13 - 2c SS Hammer DB Curl - 2 x 13 - 45s
    Tbar Row - 1 x 11 each - 190, 180, 160, 135
    Rope Pushdown - 2 x 15 - 120 SS Side DB Raise - 2 x 18 -30
    Rear Delt - 2 x 18 - 30 SS Side Pallof Hold - 2 x 45s - 45
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

  5. #905
    Dr. Subtotal
    Join Date
    Dec 2009
    Posts
    1,370
    9-16-13
    Walking x 25 mins
    PM BW 231

    Trans Wave 4, Week 3, DL
    Pause Sq (3ct, Pin5) - 1 x 4,4,3,3,3 - 305, 320 - 345, 320, 300
    Sumo - 1 x 3,2 then 1 x 3, 2 x 2 - 510, 480
    4" Block Sumo - 1 x 5, then 1 x 4,3 then 2 x 4 - 445, 505, 445

    Assistance Circuit
    Lat Pulldown - 2 x 12 - 200 SS Side Oblique Pushdown - 2 x 13 - 110
    GHR vs mini - 2 x 15 SS GHR Ab - 2 x 12
    1 Legged Leg Press - 2 x 12 - 245 SS Calf Raise - 2 x 16 - 500
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

  6. #906
    Dr. Subtotal
    Join Date
    Dec 2009
    Posts
    1,370
    09-18-13
    SS Cardio x 42 mins (Ascending Setting 4-8)

    09-19-13
    Walking x 25 mins
    AM BW 228.0

    Trans Wave 4, Week 3, Upper Day 1
    Wide Paused Floor Press - 2 x 3, 2 x 2 - 350
    Fat Bar Dead Press - 5 x 1 (50s) - 295 + Bar
    CG Inc - 1 x 4, 2 x 4, 2 x 4 - 290, 270, 250

    Assistance Circuit
    NG Pullup - x10, x 8 SS Avg Band Ab Pulldown - 2 x 25
    Inc Elbow Out Ext - 3 x 12 - 45s SS Machine Curl - 3 x 12 - 60
    Low CSR - 2 x 12 - 200 SS MM Face Pull - 2 x 25
    High CSR - 2 x 12 - 200 SS LB Pull Apart - 2 x 25
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

  7. #907
    Dr. Subtotal
    Join Date
    Dec 2009
    Posts
    1,370
    9-20-13
    Walking x 25 mins
    AM BW 228.25

    Trans Wave 4, Week 3 Sq
    Sq - 1 x 3,2 then 1 x 3,2 - 485, 450
    Oly - 1 x 4, 1 x 4, 2 x 4 - 190 kg, 170 + 10, 160 kg
    KB Windmill - 2 x 9 - 45
    Front Ab Pulldown - 2 x 15 - 135
    NG Wide Pulldown - 2 x 12 - 195
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

  8. #908
    Dr. Subtotal
    Join Date
    Dec 2009
    Posts
    1,370
    9-24-13

    Trans Wave 4, Week 3, Bench
    Comp Paused Bench - 1 x 4,3 then 2 x 3 - 350, 330
    CG TNG vs 80c - x3 - 135, 185, 225, 255, 280
    Strict OH - 1 x 3, then 3 x 4 - 215, 185

    Assistance Circuit
    Chinup - 2 x 10 SS BW Dip - 2 x 19
    6 ct Chain Fly - 2 x 12 - 2c SS Hammer DB Curl - 2 x 14 - 45
    Rope Pushdown - 2 x 17 - 120 SS Side Lateral Raise - 2 x 16 - 35s
    CSR - 4 x 10 - 230 SS Rear Lateral Raise - 2 x 16 - 35s
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

  9. #909
    Dr. Subtotal
    Join Date
    Dec 2009
    Posts
    1,370
    9-25-13
    PM BW 230.75

    Trans Wave 4, Week 4, DL
    LB Pause Sq (3 ct, Pin 5) - x3 each - 275, 325, 365, 325, 275
    Sumo - 2 x 2, 2 x 2 - 525, 495
    4" Block Sumo - 1 x 4, 2 x 3 and 2 x 3 - 465, 520

    Assistance Circuit
    Lat Pulldown - 2 x 10 - 210 SS Oblqiue Side Pushdown - 2 x 13 - 120
    GHR vs LB - 2 x 8 SS HLR - 2 x 8
    Calf Raise - 2 x 15 - 520 SS 1 Legged Leg Press - 2 x 10 - 270

    Last week of DL training before realization. Both sets of 525 were around a 9 so that's promising considering all the volume in the past month. Plan to go around 520-560-600 at the meet so this was around opener weight. Made some very good progress on the 4" block pulls and the strategy of exhausting the quads has improved my pull simply through improvements in technique to overcome not having the drive off the ground from knee extension. I also think that by minimizing 9 and 10 RPE low bar squats in training have allowed me to stay fresher to pull on DL day, and by focusing more on Oly Sq 3-6 reps, I can move my low bar squat while minimizing stress on the erectors. I'm finding that I'm staying more upright in my squats as well. On Sq day, I'm aiming for a few doubles at 9 at 495-500, but then want to push a triple PR on the Oly Squats. This will give me alot of confidence in my ability to hit a squat PR at the meet, but also having the ability to hit a DL PR and to secure the total I want to hit. I typically have gone all out to hit a squat PR at meets (4/4 so far) but then fatigue my back way too much going into the pull.

    Been eating ~ 1-2 pieces fruit, 1 cup dried rice, and 0.5 to 1 cup oats everyday as carb sources and weight hasn't moved that much while performance is improving modestly.
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

  10. #910
    Dr. Subtotal
    Join Date
    Dec 2009
    Posts
    1,370
    9-27-13
    AM BW 233

    Trans Wave 4, Week 4, Upper

    Wide Paused Floor Press - 1 x 2, 1 x 2, 2 x 2 - 365, 345, 325
    Fat Bar Dead Press - 4 x 1 (min rest) - 305 + bar
    CG Inc - 1 x 3, 2 x 3, 2 x 3 - 305, 285, 265

    Assistance Circuit
    NG Pullup - 1 x 10, 8 SS Avg Band Rear Ab - 2 x 30
    Inc Elbow Out Ext - 3 x 10 - 50s SS Machine Curl - 3 x 10 - 65
    Low CSR - 2 x 10 - 210 SS MM Face Pull - 2 x 30
    High CSR - 2 x 10 - 210 SS MM Pull Apart - 2 x 30

    Pushed the volume on Floor Press as high as possible on this separate day to complement the bench volume on the bench day. After last cycle's trans phase, I hit 360 x 4 at 9 RPE after an unload on the bench (while tapping out at 345 x 4 on floor press and 345 for triples on bench). I'll transition this day to more of an accessory workout with CAT benching at 55-75% waved intensity with most of my lat volume done to maximize recovery for pulling. Floor Press and CG Inc are two driving lifts of the bench, so when they move (as they did) in the 3-5 rep range, I can expect good carryover after supercompensation.

    BW has been high due to increased kcals during the last week. 4 weeks of brutal volume.
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

  11. #911
    Dr. Subtotal
    Join Date
    Dec 2009
    Posts
    1,370
    9-31-13

    Trans Wave 4, Week 4, Sq
    Comp Sq - 2 x 2, 2 x 2 - 505, 465
    Oly - x 3, x 3, 2 x 3 - 200 kg + 10 lb (PR), 190 kg, 170 kg

    Sumo Unload - 315 x 3, 385 x 3, 455 - 2 x 2

    Assistance Circuit
    KB Windmill - 2 x 10 - 45 SS NG Wide Pulldown - 2 x 10 - 210
    Front Ab Pulldown - 2 x 13 - 145
    Pull Through Mech Drop Set (SL/BL) - 2 x 8/8 - 135 + mini
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

  12. #912
    Dr. Subtotal
    Join Date
    Dec 2009
    Posts
    1,370
    10-4-13
    AM BW 231

    Unload
    Sq Unload - 315 x 3, 365 x 3, 425 - 2 x 2
    Bench Unload - 225 x 3, 265 x 3, 305 - 2 x 2

    Assistance
    Side Raise - 2 x 12 - 40s
    Rear Raise - 2 x 12 - 40s
    7ct Ecc Chain Fly - 2 x 10 - 2c
    Rope Pushdown - 2 x 18 - 120
    Hammer DB Curl - 2 x 15 - 45s
    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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