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Thread: My Fight for Power

  1. #176
    Senior Member Blaine-O's Avatar
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    DE Bench - Wave 1 week two
    @ 145 + chains - 8 x 3

    Skull Crushers
    @ 115 - 3 x 7

    DB Press
    @ 75 x 16

    + a bunch of high rep tricep and shoulder work.

  2. #177
    WBB Team Captain Coke's Avatar
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    Very nice man, really stepping to it.

  3. #178
    Senior Member Blaine-O's Avatar
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    Thanks Coke for the support.

    Box Squats to parallel

    @ 135 x 10
    @ 185 x 10
    @ 195 x 10
    @ 205 x 10
    @ 215 x 10
    @ 225 x 10
    @ 235 x 10
    @ 245 x 10
    @ 255 x 10
    @ 265 x 10

    Hip Adductor
    @ 100 - 3 x 10

    + abs

    Nothing too heavy but legs are jello.

  4. #179
    WBB Team Captain Coke's Avatar
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    Damn, looks like you went wild with them box squats!

  5. #180
    Senior Member Blaine-O's Avatar
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    Yeah coke I had some steam to blow off that night.

    11/2

    DB Rows
    @ 100 - 3 x 11

    Straight arm pull downs
    @ 160 - 3 x 8

    Shrugs @ 225 - 3 x 20


    11/3
    Speed bench - wave 1 week three
    @ 150 + chains - 10 x 3

    Skull crushers
    @ 120 - 3 x 6

    + a ton of high rep shoulder work

    My shoulder is still not back to 100%, I cut my me bench session very short on wednesday and just did a bunch of stretching and high rep shoulder stuff.

  6. #181
    WBB Team Captain Coke's Avatar
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    Fine work for both days dude.

  7. #182
    Senior Member Blaine-O's Avatar
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    Box Squat
    @ 135 x 10
    @ 225 x 10
    @ 185 x 5
    @ 315 x 5

    Hip Adductor
    @ 110 - 3 x 10

    Hip Abductor
    @ 210 - 3 x 12

  8. #183
    Senior Member Blaine-O's Avatar
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    Been awhile since I've logged anything, but I've been working out a few times a week. Mostly trying to rehab my shoulder, still fighting stiffness and soreness. I have been doing speed bench, but have been using OH press for sets of 6-8 instead of ME bench day. This leaves me basically pain free. I'm using my speed day to change my bench form, and starting to really tuck my elbows in. I'm getting there.


    12/2
    Speed bench
    @ 145 - 8 x 3

    Scull crushers
    @ 115 - 8, 8, 10

    straight arm pulldowns
    @ 170 - 3 x 8

    tons of band work for the shoulders


    12/3

    Box squat

    @ 225 x 10
    @ 275 x 5
    @ 315 x 2
    @ 335 x 2
    @ 365 x 1
    @ 385 x 1

    Kneeling crunches
    @ 180 - 3 x 12

    Back extentions
    @ 100 - 2 x 10


    12/5
    Standing OH Press
    @ 135 - 3 x 6

    db kick backs
    @ 25 - 3 x 12

    shrugs
    @ 225 - 3 x 10

    upright cable rows
    @ 180- 3 x 12

    face pulls
    @ 120 - 4 x 12

    L raises
    @ 35 - 3 x 10

    Tons of band work for the shoulders.

  9. #184
    WBB Team Captain Coke's Avatar
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    Good deal on the training this week bro.

  10. #185
    Senior Member Blaine-O's Avatar
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    12/6

    Box Squat
    @ 225 - 8 x 2

    Standing crunches
    @ 200 - 3 X 12

    Back ext.
    @ 100 - 3 x 10

    12/7
    DB rows
    @ 100 - 3 x 10

    upright cable row
    @ 170 - 3 x 12

    + some shrugs and curls

    12/8

    speed bench
    @ 150 - 8 x 3

    Skull Crushers
    @ 125 - 3 x 6

    + tons of band work for the shoulders

  11. #186
    Senior Member Blaine-O's Avatar
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    Box Squat
    @ 135 x 10
    @ 225 x 5
    @ 275 x 4
    @ 315 x 3
    @ 365 x 2
    @ 385 x 1
    @ 405 x 1

    Kneeling Crunches
    @ 210 x 12
    @ 225 x 12
    @ 240 x 14

    Leg curls
    @ 125 x 12
    @ 140 x 10
    @ 155 x 8

    Hip Abductor
    stack? x 25

  12. #187
    Senior Member Blaine-O's Avatar
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    OH Press
    @ 95 x 10
    @ 140 - 3 x 6

    Straight arm cable pulldowns
    @ 160 x 14
    @ 170 x 12
    @ 180 x 10

    Shurgs
    3 x 14 @ 225

    L raises
    @ 30 x 14
    @ 35 x 12
    @ 40 x 10
    @ 45 x 6

    + tons of band work for the shoulder

  13. #188
    WBB Team Captain Coke's Avatar
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    Real fine with those sessions man.

  14. #189
    Senior Member Blaine-O's Avatar
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    12/13

    speed squat
    @ 225 - 8 x 2

    back ext.
    @ 100 - 2 x 12

    12/14

    db rows
    @ 100 + chains - 10,10,14

    Upright cable rows
    @ 180 - 3 x 10

    Shrugs
    @ 225 - 3 x 10

    Curls
    @ 60 - 3 x 6

    + wrist work and grip work

  15. #190
    Senior Member Blaine-O's Avatar
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    Thanks Coke!!!

  16. #191
    Senior Member Blaine-O's Avatar
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    Speed bench
    @ 135 + 45 lbs of chains
    8x3

    Kettlebell bench
    @ 135 + 25lb kettlebells
    8, 8, 9

    Skull Crushers
    @ 135 x 4
    @ 115 x 8, 6

    Face pulls
    @ 130 - 3 x 12

    Straight arm pulldowns
    @ 140 x 10, 10, 12

  17. #192
    Senior Member Blaine-O's Avatar
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    ME Box Squat
    @ 135 x 10
    @ 225 x 6
    @ 275 x 5
    @ 315 x 3
    @ 375 x 2
    @ 405 x 1
    @ 415 x 1 - add belt
    @ 425 x 1

    Kneeling crunches
    @ 245 - 3 x 10

    Back ext.
    @ 100 - 2 x 12

    Leg curl
    @ 150 x 10
    @ 135 - 2 x 10

    Hip Adductor
    @ 100 - 3 x 8

  18. #193
    WBB Team Captain Coke's Avatar
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    Superior leg work guy.

  19. #194
    Senior Member Blaine-O's Avatar
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    I got a few workouts in over the last couple weeks, nothing to crazy. Lots of shoulder work. I attempted to hit a 445 squat and missed last week.

    12/31/2012

    Box Squat raw to parallel
    @ 135 x 10
    @ 225 x 10
    @ 275 x 8
    @ 315 x 6
    @ 365 x 4
    @ 385 x 2

    Kneeling crunches
    @ 240 - 3 x 10

    Deadlift
    @ 135 x 10
    @ 225 x 5
    @ 315 x 5
    @ 365 x 3
    @ 385 x 2

    I can't remember the last time I deadlifted. Felt pretty good, I need to get back into the deadlifting.

  20. #195
    WBB Team Captain Coke's Avatar
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    Great effort with the box squats and deads.

  21. #196
    Senior Member Blaine-O's Avatar
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    Tons of shoulder work with the bands to warm up...

    Bench press
    @ 135 x 12
    @ 185 x 10
    @ 225 - 3 x 6

    Straight arm pulldowns
    @ 175 - 3 x 10

    Shrugs
    @ 275 x 10, 10, 18

    Band pull aparts with monster mini x 25, 20, 15

    Just working on my form with the bench, would really like to start going heavy again. Been really focusing on keeping my elbows from flaring out on me.

  22. #197
    Senior Member Blaine-O's Avatar
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    Lat Pulldown
    @ 130 x 12
    @ 160 x 10
    @ 180 x 10
    @ 200 x 10

    Rows
    @ 155 x 12
    @ 170 x 1
    @ 185 x 10
    @ 200 x 10

    Upright Cable Row
    @ 170 x 10
    @ 175 x 10
    @ 180 x 10

    Random curls, wrist, and grip work

  23. #198
    Senior Member Blaine-O's Avatar
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    Warm up with band work for the shoulders

    Speed bench
    @ 135 + chains - 8 x 3

    Skull Crushers
    @ 115 - x 8, 8, 5

    DB Flys
    @ 25 - 3 x 10

    Shrugs
    @ 225 - 3 x 10

    Face pulls
    @ 110 - 3 x 10

    + some band pull aparts and tricep extentions

  24. #199
    WBB Team Captain Coke's Avatar
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    In a nice groove these days dude.

  25. #200
    Senior Member Blaine-O's Avatar
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    Speed box squat
    @ 225 - 8 x 2

    Deadlift
    @ 225 x 10
    @ 315 x 5
    @ 385 x 2
    @ 405 x 1
    @ 425 x 1

    + abs

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