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Thread: BloodandThunder's Journal

  1. #151
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    Went away for vacation and found a Oly training gym so I did mostly volume work around 80% for the big three the past week. Also ran some sprints up the sand dunes. Looking to finally get caught up with workouts this week and begin a 8 week raw-equipped transition stage before beginning an equipped Sheiko prep and comp routine once again.
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

  2. #152
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    8-9-2010
    BW 230.5 (only gained 4 lbs from vacation not bad)

    During Day: around 75 minutes walking

    PM: DE Upper
    Box Squats - Wide Stance, Below Parallel, Low Bar Position - 8 x 2 - 320 vs. average bands w/ old centurion suit down
    Speed Sumo Pulls - 10 x 1 - 305 vs minis
    Oly Squats - 3 x 8 - 331
    Slow Eccentric GHR - 2 x 12
    Neutral Grip Pullups - 1 x 7,7,7,5
    Side DB Oblique Bends - 3 x 8 each side - 120

    Post Workout: 5 Long Hill Sprints

    Upping the volume and reducing the exercises with a larger focus on compounds over the next 8 weeks.
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

  3. #153
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    8-10-2010

    Earlier: Walking 2 x 20 mins

    BW 230.5
    PM ME Upper
    Floor Press vs some type of chain resistance (82 lbs total chain) - 1RM - 355
    CG Rack Lockouts Floor Press Style - 5 x 3 - 425
    Tbar row - 4 x 7 - 180
    Side DB Raise - 3 x 10 - 35s
    Shrugs - 3 x 20 - 315
    BB Curl - 4 x 6 - 115
    Plate Pinches for time - 2 x each hand - 2 10 lb plates
    Mini Band resisted Ab Wheel - 1 x 8,6
    Hanging Leg Raise - 2 x 11
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

  4. #154
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    Been chaotic the past three weeks, should be back to 4x week workouts
    8-17-2010
    Earlier walking 2 x 20 mins

    Evening SE/DE Lower
    Narrow Lower Bar Squat - 3 x 6 - 445
    Speed Sumo Pulls - 9 x 1 - 335 vs minis
    Cambered Bar Seated GM - 3 x 8 - 255
    Thick Bar Neutral Grip Pullups - 1 x 5,5,5,4,4 vs 22 lbs chain
    GHR vs 22 lb chain - 3 x 10
    Side DB Oblique - 1 x 10 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...

  5. #155
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    8-18-2010
    earlier walking 2 x 20 mins

    PM Weight: 227.5
    1brd - 1RM - 430
    CG Rack Press - 3RM - stopped 530
    Tbar row - 4 x 5 - 190
    Rope Pushdown - 3 x 15 - 165
    Cable Abs - 4 x 15 - 105
    Face Pull - 4 x 15 - 165
    BB Curl - 3 x 5 - 125
    DB Pinches - 3 sets for time
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

  6. #156
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    8-20-2010

    Walking 2 x 20 mins

    PM ME Lower
    Narrow Low Bar Squat vs 110 lb. chain - 1RM - stopped at 455
    Conventional Rack Pull below knee - 3RM - stopped at 525
    Stiff Legged Ultra wide Sumos - 3 x 12 - 225
    Thick Bar Pullups - 5 x 4 vs 22 lb chain
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

  7. #157
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    8-21-2010
    DE Upper

    Speed Bench - 8 x 3 - 205 vs monsters
    Cambered Bar Bench - 4 x 5 - 225 (2 sec pause each rep)
    Strict OH Press - 1 x 5 ramping from 135 to 175 by 10 lbs
    Rolling Ext - 3 x 8 - 70s
    1 arm DB Row - 3 x8 - 150
    Seated Vbar row - 3 x 8 - 195
    hammer db curl - 3 x 8 - 60
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

  8. #158
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    8-23-2010

    Pulled an all nighter
    Walking 2 x 20 mins

    PM 1 hour nap then
    DE Lower
    Narrow Low Bar Squat - 3 x 5 - 465
    Speed Pulls - 6 x 1 - 365 vs minis
    Cambered Bar Seated GM - 3 x 8 - 265
    Thick Bar Neutral Grip Pullups - 1 x 6,5,5,5 - vs 22 lbs chain
    Ab Wheel - 3 x 10
    GHR vs 22 lb chain - 3 x 8
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

  9. #159
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    8-24-2010
    Earlier Walking 2 x 20

    PM BW 230

    PM ME Upper
    Rev Band Bench (AVG Bands) - 1RM - stopped at 510
    Football Bar Extensions - 3RM - stopped at 180 + bar
    T bar Row - 5 x 5 - worked up 225
    BB Curl - 4 x 5 - worked up to 115
    Rope pushdown - 3 x 10 - 195
    Front Plate Raise - 4 x 12 - 55 lbs

    Abs
    Turkish Getup 1 x 8 each arm - 12 kg kb
    Hanging Leg Raise - 2 x 12
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

  10. #160
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    8-25-2010
    Walking 2 x 20 mins
    Cardio - 30 mins

    8-26-2010
    Walking 2 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...

  11. #161
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    8-27-2010
    Earlier Walking 2 x 20 mins

    PM BW: 227.5
    PM ME Lower
    Narrow Low Bar Squat - 3RM - stopped at 505 (PR)
    Conventional Rev Avg. Band Pulls - 1RM - 585 (PR)
    Wide Straight Leg Pull Thrus - 3 x 12 - 150
    Backward Sled Drag - 210, 255, 300 x 50 yard each
    Thick Bar Pullup - 5 x 6
    Thoratic Extensions on GHR with Cambered Bar - 2 x 15

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

    Satisfaction is the Death of Desire...

  12. #162
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    8-29-2010
    Walking x 40 mins
    Hill Sprints x 13

    Rehab Band Lower
    Avg Band GMs - 2 x 20
    Avg Band Thoratic GMs - 2 x 20
    Hip Band Abduction/Adduction - 2 x 15 each leg
    Glute Bridges - 2 x 10 BW
    Band Leg Curl - 2 x 15 each leg
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

  13. #163
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    8-30-2010
    Fasted AM Cardio - 22 mins

    Walking 2 x 20 mins

    PM SE Lower
    Narrow Low Bar Squat - 3 x 4 - 480
    Sumo RDL - 3 x 12 - 325
    Cambered Bar Seated GM - 3 x 8 - 275
    GHR vs light band - 3 x 8
    Side DB Oblique - 2 x 8 - 130
    Ab Wheel - 2 x 12
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

  14. #164
    THE 800 QUEST NickAus's Avatar
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    "Upping the volume and reducing the exercises with a larger focus on compounds over the next 8 weeks".

    Smart, I like following your training, different to mine but I like it!
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  15. #165
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    Thanks Nick. Just trying to focus more on movements that have better carryover to 1RM than hypertrophy

    8-31-2010
    Walking 2 x 25 mins

    AM Rehab
    Monster mini band abduction/adduction - 2 x 15 each
    Monster mini band leg curl - 2 x 20 each leg
    band resisted donkey kicks - 2 x 10 each leg
    band leg extensions - 2 x 12 each leg
    Average band thoratic GMs - 2 x 20

    PM BW: 227.0 ----light
    PM ME Upper
    2brd - 1RM - stopped at 425....upper back very sore and i felt shot
    floor press rack presses - 3RM - stopped at 455....shut it down after this
    Chinups - 1 x 8,7,7,7
    Tri pushdown - 3 x 15 - 180
    Side DB Raise - 3 x 8 - 40s
    Bottom End Pushups (keeping tension on pecs) - 3 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. #166
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    9-2-2010
    AM Upper Rehab
    Band pushdown - 100 reps
    Band pull aparts - 60 reps
    pushups - 40 reps
    face pulls - 45 reps
    one arm rows - 45 each arm

    PM ME Lower
    BW 227.5
    Cambered Bar GMs - 1RM - stopped 465
    Low Bar Narrow Squat - 3 x 8 - 365 beltless
    Slow Eccentric GHR - 3 x 8
    Pullups - 1 x 6,5,5,5
    Cable Abs - 4 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...

  17. #167
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    9-3-2010

    Walking 2 x 20 mins

    Sled Pulls (forward then backward) 3 x 100 yds - 110 lbs
    Rev Hyper 2 x 20 - 45 lbs

    SE Upper
    Wide Illegal Bench - 4 x 5 - 325
    1 Arm Rows - 3 x 8 - 150s
    Throat Press - 4 x 5 - 175
    Tate Presses - 3 x 8 - 135
    Hammer DB Curls - 3 x 10 - 60s
    KB Turkish Getups - 1 x 8 each side - 12 kb
    2" Wrist roller- 3 x 2 rolls - 10 lb plate
    KB Rack Carry - 3 x 100 yd - 2 35 kbs
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

  18. #168
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    9-4-2010
    Upper Rehab
    Band Pull aparts x 60
    band pushdown x 100
    pushups x 20
    college football x 1

    9-7-2010
    Walking 2 x 25 mins

    PM SE Lower at crappy university gym
    Narrow Low Bar Squat - 5 x 5 - 450
    High Bar Seated Gms - 3 x 10 - 255
    Pullups - 1 x 6,6,6,5,5
    Side DB Bends - 3 x 10 - 110
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

  19. #169
    THE 800 QUEST NickAus's Avatar
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    Some great movements in here!!

    Since I started doing plenty of side bends my squat went right up.

    Looking good!!
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  20. #170
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    Thanks Nick

    9-8-2010
    Walking 2 x 35 mins

    PM Upper ME
    Floor Press - stopped at 370 x 1
    CG Rack Lockouts - stopped at 455 x 3
    BB Row - 4 x 5 - 265
    Face Pulls - 4 x 15
    V Bar Pushdown - 3 x 15
    BB Curl - 4 x 5 - 115
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

  21. #171
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    9-10-2010
    Walking 2 x 20 mins

    ME Lower
    Sumo DL - 6 x 1 - 507
    Conventional Stiff Legged DL - 3 x 8 - 312
    Neutral Grip Pull - 1 x 7,5,5
    Cable Ab Pulldown - 4 x 15 -95

    9-12-2010
    GPP Lower
    Mini Band Hip Abduction/Adduction - 3 x 15 each
    Mini Band Leg Curl - 4 x 20 each leg
    Mini Band Leg Extension - 3 x 15 each leg
    Average Band GM - 3 x 15
    Average Band Thoratic GM - 3 x 20
    Single Leg Hip Thrust with back elevated - 3 x 10 each leg

    Upper GM
    Mini Band Pushdown - 3 x 30
    Monster Mini Pull Apart - 4 x 20

    Finally getting back to my normal gym tonight. Training has been garbage this past month and a half. Need to dial it the next month before meet prep.
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

  22. #172
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    9-13-2010

    Walking 2 x 20 mins

    PM RE Upper
    Had to cut it quick since I was coaching the newbies tonight for an hour
    OH Press - 5 x 5 - 175
    DB Punch Style - 3 x 8 - 120
    Face Pulls - 4 x 15
    Hammer DB Curl - 3 x 8 - 60s
    DB Row - 1 x 8 - 120s (got rid of the 150s )
    Rolling Ext - 4 x 10 -65s
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

  23. #173
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    9-14-2010
    AM Extra Workout
    Mini Band Pushdown - 3 x 30
    Monster Mini Band Pull Aparts - 4 x 20
    Wide Pushups - 3 x 25

    Walking 2 x 20 mins

    PM SE Lower
    Narrow Low Bar Squat - 4 x 4 - 475
    Sumo RDL - 3 x 8 - 361
    GHR - 3 x 15 - BW
    Lat Pulldown - 3 x 8 - 225
    Side DB Oblique - 2 x 8 - 120s
    Last edited by BloodandThunder; 09-14-2010 at 06:24 PM.
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

  24. #174
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    9-15-2010

    20 min walking

    PM ME Upper
    2 board - 1RM - stopped 455
    4 brd - 5RM - worked up to 445
    Hammer Row - 5 x 8 - 270
    Rope Pushdown - 4 x 15
    BB Curl - worked up to 120 x 5
    Side DB Raise - 4 x 10 - 35s
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

  25. #175
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    9-16-2010
    Walking 2 x 20 mins

    PM ME Lower
    6" Sumo Block Pulls - 1RM - stopped at 600
    1 Legged Leg Press - 2 x 8 each leg - 300 lbs
    GHR - 1 x 12 - BW
    Underhand Lat Pulldowns - 4 x 8 - 240

    Coached some more so not much time for work
    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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