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Thread: BloodandThunder's Journal

  1. #76
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    5-3-2010
    ME Upper
    Floor Press - 1RM - stopped at 375
    CG Floor Rack Press - 3RM - stopped at 465
    BB Rows - 5 x 5 - 265
    Rope Pushdown - 4 x 15 - 165
    Front Plate Raise - 3 x 15 - 55 lb plate
    Seated KB Cleans - 3 x 12 - 35 kbs
    BB Curl - 3 x 5 - 115
    10 lb plate pinches - 3 x fail (2 plates facing each other)

    GPP
    KB Rack Carrys - 2 x 150 yd - 45 each hand
    Plate Carrys - 1 x 50 yd - 88 lbs

    2 x 30 min walking during day
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

  2. #77
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    5-4-2010

    DE Lower
    Zercher Box Squat - 6 x 2 - 245
    Sumo Band Pulls - 10 x 1 - 310 against minis
    Stiff Legged Pulls on a Deficit - 3 x 15 - 275
    Chinups - 1 x 7,6,5
    Backward Sled Drag - 3 x 100 yd - 75 kilos
    Side Db Oblique bends - 2 x 12 - 110

    Tabata - KB Swings 20 on - 10 off - 4 mins switching hands
    Walking 2 x 30 mins earlier in day
    Last edited by BloodandThunder; 05-05-2010 at 10:03 PM.
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

  3. #78
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    5-5-2010
    Rehab
    Band pushdown - 100 reps
    Band pull aparts - 3 x 20
    Band hip abduction/hip adduction - 3 x 15 each
    Band pull through - 3 x 15
    Band Leg curl - 3 x 15 each leg

    Walking 2 x 30 mins earlier
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

  4. #79
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    5-6-2010
    RE Upp

    Strict OH Press - 5 x 5 - 175
    DB Press - 3 x 8 - 125s
    Throat Press - 6 x 6 - 165
    Face Pull - 4 x 12 - 165
    Hammer Curl - 3 x 10 - 55s
    1 arm rows - 3 x 12 w/ strap - 150 db
    Cable Ab - 3 x 10 - 140

    Tabata KB swings 4 mins

    Walkin 2 x 30 mins earlier
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

  5. #80
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    5-8-2010
    ME Lower

    Narrow Low Bar Squat - 4 x 5 - 430
    Concentric Cambered Bar GMs - 1RM - 500
    Average Band Leg curls - 3 x 12
    Thick Bar Pullups - 1 x 8,8,6
    Grappler - 3 x 8 - 55 lbs
    Last edited by BloodandThunder; 05-10-2010 at 06:22 PM.
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

  6. #81
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    5-10-2010
    ME Upper
    Floor Press - 1RM - 380
    CG Rack Press - 3RM - 540
    Tbar Row - 4 45's - 3 x 8
    Rope Pushdowns - 4 x 12 - 180
    KB Side Raise - 3 x 10 - 35s
    KB Cleans - 2 x 13 - 35s
    Band Resisted Torso Twist - 3 x 8

    earlier: walking x 30 minutes
    Last edited by BloodandThunder; 05-11-2010 at 03:17 PM.
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

  7. #82
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    5-11-2010

    Rehab Upper
    Light Band Pushdown - 100 reps
    Overhand Band Pull Apart - 2 x 15
    Underhand Band Pull Apart - 2 x 15
    Blast Strap Paused Pushups - 1 x 15,12,8
    Average Band Ab Pulldown - 4 x 20
    Wrist Roller, Plate Wrist Curls

    Superset Sled - Face Pulls and Rows - 3 trips x 50 yds each - 110 lbs

    10 min Cardio

    Earlier Walking x 30 min
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

  8. #83
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    5-12-2010

    DE Upper
    Below Parallel Box Squat - Wide Stance - 8 x 2 - 320
    Sumo Band Pulls - 8 x 1 - 335 against minis
    Stiff Legged DLs on a 100 lb plate - 3 x 8 - 335
    Reverse DB Lunge off 100 lb plate - 2 x 10 each leg - 85 db in each hand
    Hyperextension - 1 x 10 - 35 plate behind head
    Thick Bar Chin Ups - 4 x 5
    Side DB Oblique Bends - 3 x 10 - 120 db

    Walking 2 x 30 mins earlier in day
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

  9. #84
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    5-13-2010

    RE Upper
    Strict OH Press - 5 x 4 - 190
    DB Press - 1 x 9,9,7 - 125 dbs
    Throat PRess - 6 x 6 - 175
    Shrugs w/ straps - 5 x 5 - 365 paused at top
    1 arm DB Row - 2 x 15 each arm - 150
    Strict Hammer Curl - 3 x 10 - 35 db
    Hanging Leg Raise - 3 x 8

    Lower rehab
    Light Band Hip Abduction and Adduction - 2 x 10 each
    Forward Sled Drag - 2 x 100 yd - 145 lbs
    Backward Sled Drag - 2 x 100 yd - 145 lbs

    Walking 2 x 30 min earlier
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

  10. #85
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    5-15-2010
    ME Lower
    Low Bar Narrow Squats - 4 x 4 - 460
    4" Block Pulls (Sumo) - worked up to 540 x 1
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

  11. #86
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    5-18-2010
    ME Upper
    Paused Incline - 1rm - stopped 325
    CG Rack Press against minis - 3RM - 455
    Tbar rows - 4 x 6 - 195
    Leaning Side Raise - 4 x 15 - 30 db
    Thick Bar Chinup - 1 x 6,6,5,5
    Rope Pushdown - 3 x 10 - 195
    Ab Wheel - 2 x 10

    Earlier Walking 2 x15 mins
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

  12. #87
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    5-19-2010
    AM Rehab Upper
    Wide Pushups paused at bottom - 3 x 15
    Band Pushdown - 3 x 20
    Band Pullapart - 3 x15

    PM DE Lower

    Wide Parallel Box Squat - 8 x 2 - 345
    Sumo Band Pull - 7 x 1 - 355 vs minis
    Straight Leg Pulls on Deficit - 3 x 20 - 235
    Hip Thrusts - 4 x 8 - 245
    Single Legged Leg Press (paused at chest) - 3 x 8 each leg - 200 lbs
    Cable Abs - 5 x 10 - 105

    Tabata 4 mins with 35 lb kb
    2 rounds Kb swings
    2 rounds Kb snatches
    2 rounds Kb Clean + Front Squat
    2 round kb swings

    Earlier 2 x 15 mins walking
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

  13. #88
    THE 800 QUEST NickAus's Avatar
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    Really good work in here, love the 500 lb cambered bar G.M's.
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  14. #89
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    Quote Originally Posted by NickAus View Post
    Really good work in here, love the 500 lb cambered bar G.M's.
    Thanks I try lol

    5-20-2010

    AM Walking 2 x 30 mins

    PM
    Rehab Lower
    Mini Band Hip Band Abduction 3 x 10
    Mini Band Leg Curl 3 x 15
    Glute Bridge w pause - 3 x 10 BW

    Big Hill Sprint x 10
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

  15. #90
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    5-21-2010

    RE Upper
    Strict OH Press - 6 x 3 - 200
    1 Arm DB Press (with pressing shoulder off bench) - 2 x 10 - 100 db
    Shrugs - 3 x 5 - paused at top 385
    Thick Bar Pullups - 4 x 5
    Hammer DB Curl - 3 x 10 - 55s
    Football Bar Extensions - 6 x 6 - Bar + 90

    Lower Prehab
    Reverse Hyper - 3 x 15 - 90
    Glute Bridge - 3 x 10 with pause at top
    mini band leg curl w/ both feet - 3 x 15

    Earlier walking - 2 x 30
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

  16. #91
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    5-22-2010

    AM Upper Rehab
    Wide Pause Pushups BW - 3 x 10
    Light Band pushdown - 3 x 30
    Overhand and Underhand Pull Aparts - 2 x 15 each

    PM
    ME Lower
    Average Reverse Band Squats (Narrow Stance, belt only, 6 year old bands) - 1RM - stopped at 620
    Sumo Stance Cambered Bar GMs - 3 x 8 - 225 with arched back
    Hip Thrusts - 3 x 8 with pause at top - 300
    Slow Eccentric Glute Hams - 3 x 8 BW
    Decline Abs - 2 x 8 - 25 plate behind head

    Going to bring my sumo stance in to engage my quads off the floor more. Need to work on glute and hip extension (hip thrusts twice a week) and erector muscles in sumo stance (high bar GMs). These three things should help me pull through my sticking point and utilize my leverages better (short arms short torso). I notice Marc Bartley and Brian Siders, lifters with similar leverages, pull this way.
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

  17. #92
    THE 800 QUEST NickAus's Avatar
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    Some good ideas to steal in here, cheers.
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  18. #93
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    5-23-2010

    Lower Rehab
    Light Band Hip Abduction/Hip Adduction - 3 x 10 each
    Light Band Leg Curl - 3 x 15 each leg
    Ab Band Pulldown/Oblique pushdown - 3 x 15 each
    Glute Bridge - 3 x 15 BW

    Backward Sled Drag - 3 x 100 yd - 165 lbs
    Forward Sled Drag hands at waist - 3 x 100 yd - 165 lbs
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

  19. #94
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    5-24-2010
    AM Fasted Cardio - 30 mins

    PM ME Upper
    Average Rev Band Bench - 1RM - 500, failed 520
    CG Floor Press Rack Press - 3RM - stopped 460
    Chest Supported Tbar rows - 4 x 5 - 205
    Rope Pushdown - 4 x 8 - 205
    Thick Bar Neutral Grip Pullups - 1 x 8,6,6

    Earlier Walking 2 x 15 mins
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

  20. #95
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    5-25-2010

    AM Rehab
    Band pushdown - 3 x 30
    Overhand and Underhand Band Pull Apart - 2 x 15 each
    1 Arm band rows - 3 x 10 each

    PM DE Lower
    Wide Below Parallel Box Squat - 8 x 2 - 360
    Seated High Bar GMs - 3 x 8 - 275
    Stiff Legged DLs on 100 lb plate - 1 x 15, 15, 9 - 285
    Turkish Get up - 2 x 8 each arm - 35 lb kb
    Ab Wheel on knees - 2 x 8
    Backward Sled Drag with row attachment - 3 x 50 yd - 250 lbs

    Earlier Walking x 30 mins
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

  21. #96
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    5-26-2010

    AM Fasted Cardio - 30 mins

    Later Walking x 15 mins
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

  22. #97
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    5-27-2010

    Fasted AM Cardio - 30 mins

    Later 2 x 15 mins walking

    PM SE Upper
    Illegal Wide Bench - 3 x 8 - 300
    Tate Press - 1 x 8,8,8 - 95,115,135
    Football Bar Extensions - 6 x 6 - Bar + 100
    Thick Bar Chin ups - 1 x 7,6,5
    Hammer DB Curls - 3 x 8 - 55s

    First time I've pressed twice in a week since pre-meet in March, very easy day
    Quick workout, doing ME Lower in less than 10 hours
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

  23. #98
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    5-28-2010
    AM Rehab
    mini band pushdown - 3 x 30
    mini band pull apart - 3 x 15

    AM Volume Lower
    Narrow Low Bar Squat - 5 x 3 - 455
    4" Block Pulls - 5 x 3 - 475
    High Bar Conventional GMs - 3 x 8 - 235
    1 arm KB swings - 3 x 8 each arm - 60 lb kb
    Cable Abs - 3 x 8 each side - 120
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

  24. #99
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    6-1-2010

    Starting a sheiko cms prep to finetune my raw lifts

    PM Sheiko CMS Week 1 Day 1

    Narrow Low Bar Squat
    1 set x 5 rep - 285
    2 x 4 - 345
    3 x 2 - 405
    5 x 2 - 460 add light belt

    Competition Grip Bench
    1 x 5 - 210
    1 x 4 - 245
    2 x 3 - 290
    6 x 3 - 330 slight pause

    Narrow Low Bar Squat
    1 x 5 - 285
    1 x 5 - 345
    5 x 4 - 400

    Accessory
    Rope Pushdown - 2 x 12 - 180
    Hammer DB Curls - 2 x 8 - 55s
    Side DB Raises - 2 x 15 - 30s

    Abs
    Hanging Leg Raise - 2 x 10
    Ab Wheel - 1 x 8
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

  25. #100
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    6-2-2010

    Fasted AM Cardio x 25 mins

    Walking 2 x 15 mins

    PM Sheiko CMS Week 1 Day 2
    Sumo DLs
    1 x 5 - 295
    1 x 4 - 355
    2 x 3 - 415
    5 x 3 - 470 loose belt

    Competition Bench
    1 x 6 - 210
    1 x 5 - 250
    2 x 4 - 290
    2 x 3 - 310
    2 x 2 - 330 paused
    2 x 3 - 310
    1 x 4 - 290
    1 x 6 - 270
    1 x 8 - 250
    1 x 10 - 210

    Sumo DLs vs minis (~200 lbs at top)
    1 x 4 - 155
    5 x 4 - 215

    High Bar Gms
    5 x 5 - 175

    Accessory
    Thick Bar Wide Pullups - 2 x 5
    Face Pulls - 2 x 12 - 140
    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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