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Thread: BloodandThunder's Journal

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  1. #1
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    BloodandThunder's Journal

    Training for the 2010 USAPL PA States most likely.
    Typically follow a Westside-style routine to increase GPP and to increase raw lifts immediately following a meet. Then start to increase intensity on lifts that will help the equipped 3 lifts. Then peak with a modified Sheiko CMS/MS routine. I've increased my total from 1460 to 1714 and have PR'd on my total for 5 meets straight using this approach. I'm currently attacking my DL lockout since that is the lift I stand to gain the most on (by correcting a horrible leverage point I have ) in the timeframe I have.

    Until mid-January, I follow this outline:
    RE Upper - Typically focus on raw strength. Might intermix for a DE Upper wave with speed bench against minis.
    ME Low - I start this day with competition style squats for a four week wave (based upon Prilepin's guidelines). I don't like to drop free squats totally for a long given time. I then either go with a DL ME exercise or GM
    ME Upp - I typically go with a mid-range exercise (2 brd, floor press, reverse band) and then lockout work.
    DE Low - Wide Box Squats for speed, DL accessory

    I'm training at Victory Sports Performance for a month while school is on break and I don't have access to the normal gym I train at. The place has a prowler and sleds, which I'll use for GPP work. I typically do upper body sled work twice a week and lower body sled work twice a week on opposing or off days. I also do band recovery work along with this to increase training volume for lagging muscle groups.
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

  2. #2
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    12-18-2009

    12-18-2009 Training
    DE Lower (Week 1 of Wave 1)
    Wide Box Squats (1" Below Parallel and Low Bar Style) vs. Green Average Bands - 320 - 8 sets x 2 reps
    Sumo RDLs - 315 - 3 x 12
    Reverse DB Lunge off 2" deficit - 75s x 3 x 8 each leg
    Seated GMs - 225 - 3 x 10
    Side DB Oblique Bends - 100s - 3 x 10

    Upper Body Rehab
    Monster Mini Band Pull Aparts - 3 x 20
    Monster Mini Band pushdowns - 3x30
    Wide BW Pushups 3x15

    SS Cardio - 15 mins on Elliptical
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

  3. #3
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    12-21-09

    12-21-09
    RE Upper - Rehab/Prehab Lower

    RE Upper
    Illegal Wide Paused Incline Bench - 3x8 - 245
    Punch Style DBs - 3x10 110s
    1 Arm Chest Supported Row - 3x8 - 150
    Hook Grip Barbell Shrugs 5x5 405
    Throat Press - 5x6 - 165
    Hammer Curls - 3x10 - 60s
    Sledgehammer Levering both wrist for a few sets

    Rehab Lower
    mini band 1 legged leg curls - 3x20
    hip mini band abduction - 3x15
    hip mini band adduction - 3x15
    1 legged glute bridges - 3x10

    Prehab Lower
    Forward Sled Drag (through weight belt) - 3 trips x 100 yds - 50 kg
    Backward Sled Drag (through weight belt) - 3 trips x 100 yds - 50 kg
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

  4. #4
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    12-22-09

    12-22-09
    ME Lower

    Narrow Low Bar Squat - 3x5 - 435
    Sumo 2" Deficit Pulls - 1RM - stopped at 510
    Glute Hams vs Monster Mini Band - 3x8
    Sumo Stance Zercher GM's - 4x8 - 185
    Roman Chair Abs - 3x8 - 25 plate behind head
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

  5. #5
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    12-23-09

    Rehab Upper/ GPP Lower

    Band pushdown - 3x30
    Band pull apart - 3x20
    Wide Pushup - 3x15

    Forward Sled Drag through Belt - 3x50 yd - 165 lbs
    Backward Sled Drag through Belt - 3x50 yd- 165 lbs
    Sled Rows - 3x50 yd - 55 lbs
    Sled Face Pull - 3x50 yd - 55 lbs

    Cardio - 20 min
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

  6. #6
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    12-24-09

    ME Upper

    2 brd 1RM - failed at 445
    CG Rack Press (3-4" ROM) 3RM - stopped at 505 x 3
    T bar Row - 4x5 - 180 lbs
    Rope Pushdown - 4x12
    Side DB Raises - 3x15 - 30s
    Barbell Curl - 4x5 - 115
    Cable Ab Pulldowns with Green Band - 75 reps
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

  7. #7
    Moderator Brian Hopper's Avatar
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    Some nice training going on!!!!
    My Training Log
    My YouTube page
    Training by Tone Barbaccio
    New Dimensions Wellness & Education

    *************************
    Best geared meet @ 242
    1030SQ, 640BP, 685DL and 2355 total
    Best raw meet w/sleeves @ 242
    665SQ, 440BP, 727DL and 1815 total
    Best raw meet w/sleeves @ 275
    700SQ, 452BP, 722DL and 1874 total

    *************************
    Sponsored By:

    10/20/Life
    Vanilla Gorilla

  8. #8
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    Quote Originally Posted by Brian Hopper View Post
    Some nice training going on!!!!
    Thanks
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

  9. #9
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    1-25-2010

    Sheiko CMS Week 2

    DL using 35 lb plates
    1 s x 4 r - 290
    2 x 3 - 350
    4 x 2 - 375

    Bench
    1 x 5 - 205
    1 x 4 - 245
    2 x 3 - 285
    1 x 2 - 325
    2 x 2 - 405 add 2 brd
    2 x 3 - 305 (no board)
    1 x 4 - 285
    1 x 6 - 245
    1 x 8 - 205

    DL
    1 x 4 - 290
    1 x 4 - 350
    2 x 3 - 405
    3 x 3 - 460 add belt
    2 x 3 - 495 add loose backward centurion - straps down

    High Bar GMs
    5 x 5 - 170
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

  10. #10
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    1-27-2010

    Sheiko Prep Week 2

    Squat
    1x5 280
    1x4 335
    2x3 395
    2x3 450 add belt
    1x3 505 add loose centurion suit, straps down
    2x3 560 add metal all black wraps

    Bench
    1x5 225
    1x4 265
    2x3 305
    3x3 385 2brd

    Squat
    1x5 280
    1x5 335
    4x4 395

    Weighted Abs - 3x10 - 35 plate behind head

    Light Band Tri pushdowns - 100 reps
    Side DB Raises - 3x10 - 25s
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

  11. #11
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    1-28-2010

    Sheiko CMS Week 2

    Incline Press - 6x4 - 245
    Mil Press - 5x5 - 145
    DB Ext - 5x8 - 40s
    Seated GMs - 5x5 - 145

    Lat pulldown/bb row/face pull - 2 sets each

    Romanian DL
    1x4 - 290
    1x4 - 350
    2x3 - 405
    5x2 - 435
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

  12. #12
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    2-7-2010

    Squat
    1 x 5 - 280
    1 x 4 - 335
    2 x 3 - 395
    7 x 3 - 450 add belt

    Bench
    1 x 5 - 205
    1 x 4- 245
    2 x 3 - 285
    2 x 3 - 325
    3 x 2 - 345
    2 x 3 - 325
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

  13. #13
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    2-8-2010

    DL with 35 plates
    1 x 3 - 290
    2 x 3 - 350
    4 x 2 - 405

    Rack Press
    1 x 5 - 315
    1 x 5 - 365
    2 x 5 - 415
    5 x 4 - 460

    DLs
    1 x 4 - 290
    1 x 4 - 350
    2 x 3 - 405
    3 x 3 - 465
    1 x 2 - 495
    2 x 2 - 525 add backwards loose centurion
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

  14. #14
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    2-10-2010

    Squats
    1 x 5 - 280
    1 x 4 - 335
    2 x 3 - 395
    2 x 3 - 450 add belt
    1 x 3 - 505 add loose centurion straps down
    1 x 2 - 535
    2 x 2 - 595 add metal all blacks

    Bench
    1 x 5 - 205
    1 x 4 - 245
    2 x 3 - 285
    3 x 3 - 325
    3 x 3 - 405 2 brd

    Squat
    1 x 4 - 305
    1 x 3 - 365
    5 x 3 - 420

    Weighted Abs 5x10
    Side DB Raises - 2 x 10 - 25s
    Band Tricep Pushdown - 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...

  15. #15
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    2-11-2010

    Sumo DL to knee
    1 x 4 - 290
    1 x 4 - 335
    2 x 3 - 405
    4 x 2 - 465

    Weighted Pushups - 3 x 8 - 100 lb plate
    Incline Press - 6 x 4 - 245

    Sumo Rack Pull below knee
    1 x 4 - 350
    1 x 4 -405
    2 x 3 - 465
    4 x 3 - 525

    Rows - 3 x 5 - 225
    Band Pushdowns - 100
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

  16. #16
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    Week 5 CMS/MS Comp

    Squat
    1 x 3 - 280
    2 x 3 - 335
    2 x 3 - 395
    3 x 2 - 425

    Bench
    1 x 3 - 205
    1 x 3 - 245
    2 x 3 - 285
    3 x 2 - 305

    Weighted Ab - 3 x 10 - 35 plate behind head
    Band Pushdown - 100 reps
    Band Pull Apart - 100 reps

    20 min SS Cardio

    Relaxing then Evaluation Day on Wed with loose gear 10 lbs overweight. Working up to 700 - 515 - 600
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

  17. #17
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    2-17-2010

    Sheiko Evaluation Day Week 5 of 9

    Squat w/ training Q-bar
    280 x 3
    335 x 3
    395 x 3 x 2 sets
    450 x 2 add belt
    560 x 2 add loose centurion, inzer 2m wraps
    630 x 1 (planned opener)
    700 x 1 use convict 2m wraps. 25 lb. pr

    Bench
    205 x 3
    245 x 3
    285 x 3 x 2 sets
    325 x 2
    405 x 2 (2brd)
    460 x 1 (planned opener) add loose fury, 24" inzer wraps
    510 x 1
    525 x 1 (25 lb pr)

    Sumo DL
    290 x 3
    350 x 3
    405 x 2 x 2
    465 x 1 add belt
    495 x 1 add loose backward centurion, straps down
    545 x 1 (planned opener) - pull straps up
    600 x 1 (15 lb pr)

    Not a bad day - hit single ply elite at 220. 65 lb pr from my evaluation day in november 2009 in same gear
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

  18. #18
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    Vid from last night
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

  19. #19
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    2-19-2010

    Modified Sheiko CMS Competition Week 1 of 5

    Squat
    1 x 3 - 280
    1 x 3 - 335
    2 x 3 - 395
    3 x 2 - 450 add belt
    3 x 2 - 560 add metal all blacks and loose centurion, straps down

    Bench
    1 x 3 - 205
    1 x 3 - 245
    2 x 3 - 285
    2 x 3 - 325
    4 x 3 - 405 add 2 brd

    Squat
    1 x 3 - 310
    1 x 3 - 365
    4 x 3 - 420

    GMs - 5 x 5 - 170
    Hammer Curls 2 x 10 - 45s
    Band pushdowns - 100 reps
    Side Raises - 2 x 10 - 25s

    Looked easy on paper, but the workout after the skill evalutation is always rough. Form is dialed in though...
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

  20. #20
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    2-22-2010

    Squat
    1 x 3 - 280
    1 x 3 - 335
    2 x 3 - 395
    3 x 3 - 450 add belt
    1 x 2 - 535 add loose centurion straps down
    2 x 2 - 595 add metal all blacks

    Bench
    1 x 3 - 205
    1 x 3 - 245
    2 x 3 - 285
    2 x 2 - 325
    1 x 2 - 405 add 2 brd
    2 x 1 - 465 add loose fury, to chest
    2 x 2 - 325

    squat
    1 x 4 - 280
    1 x 4 - 335
    4 x 4 - 395

    abs 5 x 10
    hammer db curls 2 x10
    side db raise 2 x 10
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

  21. #21
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    2/23/2010

    DL
    1 x 3 - 290
    1 x 3 - 350
    2 x 3 - 405
    3 x 3 - 465 add belt
    3 x 2 - 525 add loose backward centurion straps up

    Bench
    1 x 3 - 205
    1 x 3 - 245
    2 x 3 - 285
    3 x 3 - 325
    2 x 3 - 405 add 2brd

    DL to knee
    1 x 3 - 325
    1 x 3 - 375
    4 x 3 - 435

    GMs 5 x 5 - 170
    Band pushdowns, band face pulls 3 sets
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

  22. #22
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    2/25/2010

    Squat
    1 x 3 - 280
    1 x 3 - 335
    2 x 3 - 395
    2 x 3 - 450 add belt
    1 x 3 - 515 add loose centurion straps down
    2 x 3 - 560 add metal all blacks

    Bench
    1 x 3 - 205
    1 x 3 - 245
    2 x 3 - 285
    1 x 2 - 325
    1 x 2 - 405 add 2 brd
    3 x 1 - 425 add loose fury - 1 brd - long 2 count pause

    Squat
    1 x 3 - 310
    1 x 3 - 365
    4 x 2 - 425

    Weighted Abs 3 x 10
    band pushdown, band pull apart, hammer db curls, lat pulldown 2 sets each
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

  23. #23
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    2-26-2010

    Sheiko CMS Comp Week 2 of 5

    Pause Bench
    1 x 3 - 225
    2 x 3 - 265
    5 x 3 - 305

    Wide Weighted Pushup - 5 x 4 - 100 lb plate

    DL
    1 x 3 - 290
    1 x 3 - 350
    2 x 3 - 405
    3 x 2 - 465 add belt
    3 x 2 - 495 add loose backward centurion, straps down

    Seated GM - 5 x 5 - 140

    Hammer DB Curls, Band Pushdown 2 sets
    Barbell Rows, Face Pulls - 4 sets
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

  24. #24
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    2-28-2010

    Sheiko CMS Comp Week 3 of 5

    Bench
    1 x 3 - 205
    1 x 3 - 245
    2 x 3 - 285
    1 x 2 - 325
    1 x 2- 405 add 2brd
    2 x 1 - 435 add loose fury to 1 brd

    Squat
    1 x 3 - 280
    1 x 3 - 335
    2 x 3 - 395
    2 x 2 - 450 add belt
    1 x 2 - 505 add loose centurion straps down
    2 x 2 - 560 add metal all black wraps

    Rack Press
    1 x 3 - 340
    1 x 3 - 400
    4 x 2 - 460

    GMs - 5 x 4 - 170
    Band pushdowns, Band Pull aparts, hammer curls 2 sets
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

  25. #25
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    3-1-2010

    Sheiko CMS Comp Week 3 of 5

    Bench
    1 x 3 - 205
    2 x 3 - 245
    2 x 3 - 285
    3 x 3 - 325
    3 x 3 - 405 add 2brd

    DL
    1 x 3 - 290
    1 x 3 - 335
    2 x 2 - 405
    2 x 2 - 465 add belt
    3 x 2 - 495 add loose backward centurion

    Abs 3 x 8
    Rows 5 x 5
    Pulldowns 3 x 10
    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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