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Thread: BloodandThunder's Journal

  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
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    12-30-09

    ME Upper

    Competition Style Squats (Low Bar-Mid Stance) - 4x4 - 450
    Sumo Pulls - 7x1 - 470
    Zercher GM's w/ Sumo Stance - 3x8 - 195
    Monster Mini Band Single Leg Curl - 4x15 each leg
    Side DB Oblique Bends - 3x10 each side - 110 db
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

  8. #8
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    1-2-2010

    Rehab Lower

    Cardio 28 min
    Backward Sled Drag - 75 kg x 5 trips x 50 yd
    Forward sled Drag - 75 kg x 3 trips x 50 yd
    1 Arm Farmer Carrys - 3 trips x 25 yd x 100 lbs
    Hip Monster Mini Band Abduction and Adduction - 3 x 15
    Light Band Cable Abs - 3x25
    Light Band Pull Through - 3x15
    Monster Mini 1 Legged Leg Curl - 3x15
    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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    1-4-09

    DE Upper

    Finally back on track after holidays

    Speed Bench vs monsters - 9x3 - 200
    Punch Style DBs - 4x8 - 120s
    Bradford Presses - 3x12 - 135
    1 Arm Chest Supported Rows - 3x8 - 155
    DB Tri Ext - 4 x 12 - 55s
    Face Pulls - 4x15
    Hammer Curls - 3x8 - 50s
    Hanging Leg Raises full range - 25 reps

    cardio 28 mins
    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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    1-6-09

    ME Lower

    Reverse Green Band Competition Squats - 710 x 1 (training equip)
    Concentric Cambered Bar Good Mornings off pins - 3RM - 405
    *left a little in the tank on both

    Side DB Oblique Bends - 2x10 - 110 db
    Hanging Leg Raise - 2 x 8

    Upper Band Rehab Circuit - 3 sets
    monster mini band pull apart - x20
    light band pushdowns - x30
    BW wide pushups x 15

    *training equipment - loose 7 year old centurion suit w/ straps down, metal all black 2m knee wraps
    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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    1-17-2010

    Sheiko CMS/MS Prep Week 1
    Low Bar Med Stance Squats
    1 set x 5 rep - 280
    2 x 4 - 335
    2 x 3 - 390
    5 x 2 - 450 add belt

    Comp Grip Bench
    1 x 5 - 205
    1 x 4 - 245
    2 x 3 - 285
    6 x 3 - 325 slight pause

    Low Bar Med Stance Squat
    1 x 5 - 280
    1 x 5 - 335
    5 x 4 - 390

    Hammer DB curls 3 x 10 - 40s

    Side DB Oblique Bends - 3 x 10 - 90 db

    Monster Mini Band Pushdowns - 3 x 20
    Monster Mini Band Pull Aparts - 3 x 20
    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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    1-18-2009 and 1-19-2009

    1-18-2009
    20 mins of foam rolling, lacrosse ball and warmup
    30 mins SS cardio

    1-19-2009

    Sumo DL
    1 set x 4 rep - 290
    1 x 4 - 345
    2 x 3 - 405
    5 x 3 - 460 add belt

    Comp Bench
    1 x 6 - 205
    1 x 5 - 245
    2 x 4 - 285
    2 x 3 - 305
    2 x 2 - 325
    2 x 3 - 305
    2 x 4 - 285
    1 x 6 - 265
    1 x 8 - 245
    1 x 10 - 205


    Conv RDLs
    1x4 - 270
    1x4 - 325
    1x4 - 375 (supposed to do 5x4 but my hand ripped open)

    High Bar GMs
    5x5 175
    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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    1-20-2010

    Sheiko CMS Prep Week 1

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

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

    Rack Press
    1 x 5 - 340
    1 x 4 - 400
    5 x 3 - 455

    Monster Mini Band pushdowns - 3 x 25
    Monster Mini Band pullaparts - 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...

  14. #14
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    1-21-09

    Sheiko CMS Prep week 1

    DL with 35 plates
    2 sets x 3 reps - 290
    4 x 2 - 350

    Incline Bench
    6 x 4 - 245

    Throat Press
    5 x 6 - 135

    Rack Pull below knee
    1 x 4 - 350
    2 x 4 - 405
    2 x 3 - 465
    4 x 2 - 505

    Hammer DB Curl - 2 x 10 - 40s
    Side DB Raises - 2 x 10 -20

    BB Rows - 5 x 5 - 225
    High Bar Seated GM - 5 x 5 - 140

    Weighted Situps - 3 x 10 - 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...

  15. #15
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    1-24-2010

    Sheiko CMS Prep Week 2

    Bench
    1 s x 5 r - 205
    1 x 4 - 245
    2 x 3 - 285
    3 x 3 - 325
    1 x 2 - 345
    2 x 2 - 430 add 2brd

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

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

    Light Band Ab Pulldown - 3 x 15
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

  16. #16
    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

  17. #17
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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...

  18. #18
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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...

  19. #19
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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...

  20. #20
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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...

  21. #21
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    2-1-2010

    Sheiko CMS Prep Week 3

    Squat
    1 x 5 - 280
    1 x 4 - 335
    2 x 3 - 395
    3 x 3 - 450 add belt
    2 x 3 - 560 add metal all blacks and loose centurion

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

    Squat
    1 x 5 - 280
    1 x 5 - 335
    5 x 5 - 395

    Side DB Oblique Bends - 3 x 10 - 100 db
    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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    2-2-2010

    Sheiko CMS Prep Week 3

    DL
    1 x 4 - 290
    1 x 4 - 350
    2 x 3 - 405
    3 x 3 - 465 add belt
    2 x 3 - 495 add loose backward centurion, straps down

    Bench Marathon
    1 x 8 -205
    1 x 7 - 225
    1 x 6 - 245
    1 x 5 - 265
    1 x 4 - 285
    2 x 3 - 305
    2 x 2 - 325
    1 x 1 - 345
    1 x 1 - 425 2brd
    2 x 2 - 325
    2 x 3 - 305
    1 x 4 - 285
    1 x 6 - 265
    1 x 8 - 245
    1 x 10 - 225
    1 x 12 - 205

    Sumo RDLs with DOH/straps
    1 x 4 - 290
    1 x 4 - 350
    5 x 4 - 385

    Hammer DB Curls - 3 x 10 -40s
    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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    2-4-2010

    Sheiko Prep CMS Week 3

    Squats
    1 x 5 - 280
    1 x 4 - 335
    2 x 3 - 395
    3 x 3 - 450 add belt
    1 x 2 - 475
    1 x 2 - 545 add loose centurion straps down
    1 x 2 - 595 add metal all black wraps

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

    Squats
    1 x 6 - 280
    1 x 6 - 335
    4 x 6 - 365

    Side DB Raises - 3 x 10 - 25s
    Weighted Abs 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...

  24. #24
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    2-5-2010

    Sheiko CMS Prep 3

    Sumo DLs using 35's
    290 - 1 x 3
    350 - 2 x 3
    375 - 4 x 3

    Pause Bench
    205 - 1 x 6
    245 - 1 x 6
    265 - 5 x 6

    Sumo Rack Pulls
    350 - 1 x 4
    405 - 2 x 4
    465 - 2 x 4
    495 - 4 x 4 add belt

    Seated GMs 5 x 5 -140
    Band Tricep pushdowns
    hammer curls
    tate presses
    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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    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...

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