2/16/11 bwt. 241
rev. blue band cg/2brd
seated oh db press
db front raises
bent over flyes
face pulls 3x15
Still takin it easy on the shoulders as some slight discomfort still looming. Definately don't want to tweak it again this close to meet time. Pretty nice little session.
Last edited by blong; 02-16-2011 at 06:41 PM.
2/17/11 bwt. 241
raw box squat/yoke bar against blues
band tension roughly 60lb at top
stiff leg gms/yoke bar
leg curls 3x15
wide grip pulldowns 3x10-12
Nice session, nothin like the yoke bar to check an ego! Shoulder feelin really good, finally a day with no ibuprophen.
Last edited by blong; 02-17-2011 at 03:34 PM.
Good deal with the shoulder, holding on nice and steady.
Begin cutting back on volume and extra work, about two weeks out. Last shirted bench on Sunday with no accessories.
2/20/11 bwt. 240
shirted bench/single ply
365 1/2 brd
3brd close grip
srtght bar pressdowns
face pulls /wider grip
Lower volume gettin ready for the meet in a couple weeks. Probably open at 335 and then 350-355 for second. But my bench is always a wid card and hard to predict especially adding the shoulder variable of late.
Last edited by blong; 02-20-2011 at 11:24 AM.
2/21/11 bwt. 241
sus gm's yoke bar
ghr elevated + 10lb.
cg pulldowns 4x12
Short and sweet. I can feel that I am at the end of meet prep cause the body and mind are tough to get fired up right now. Thank goodness for Rob Zombie and Ice Cube!
Last edited by blong; 02-21-2011 at 03:21 PM.
2/23/11 wed. bwt. 240
db rollbacks 30x12
overhead rope ext. 2x12
bent over flyes 20x15x4
Quick and easy. Feeling run down with a bit of congestion of late.
Last edited by blong; 02-23-2011 at 05:03 PM.
Thursday 2/24/11 bwt. 239
ghr elevated 3x10
bb rows 135x15x3
Nice and easy session for blood flow.
My plans for this meet are as follows: Single ply
Squat: Hit 600 is the goal, open at 525 then go to 560 and depending on how that feels wonder into 600 land.
Bench: Hit 350 at least but maybe closer to 365. Open at 335 then 345-350 and go from there. Bench is always a wild card and can take a hit after squatting.
Deadlift: Hit 520-525. Really hard to gauge because i expect this to be one hell of a long meet and fatigue could come into play. Open at 490 then 510-515 and go from there.
But we know how plans can go at a meet!
Plan for the meet looks sounds dude, no way can you lose, just put your best foot forward.
Sunday 2/27/11 bwt, 238
db press 60x15
band pushups 2x15
Been sick of late and my weight has dropped a little, got to strap the feed bag on and get to work. Still a week to go so I should be ok. I usually hit PR's after returning to the gym when I 've been sick, so we'll see if this holds true.
Last edited by blong; 02-27-2011 at 12:10 PM.
monday 2/28/11 bwt.241
leg curls 3x15
blue band face pulls 3x15
massgae therapist tomorrow morning. still just movin blood around.
Ironman meet report
My best meet by far, hell yeah PROGRESS!
Weighed in at 239 (still a little light) was about 243 meet day.
2.560 smoked 10 lb. meet PR
3.600 smoked 50 lb. meet PR/ been chasin this one for awhile!
1. 340 smoked 5 lb meet PR
2.350 smoked 15 lb meet PR
3. 360 got it but red lighted for uneven lockout.
2.510 smoked 5 lb meet PR
3.520 smoked 15 lb meet PR
I was within a cats whiska of my first 9 for 9 in a meet. But my total meet PR was 90 lb! I feel like I had 1500 well within my grasp as well. I finally hit my target of 600 in single ply before moving on to multi-ply so now I will mess around in the gym this week with some light stuff and start getting after it next week and prep for the multi ply meet. The meet I am eye ballin is in September in Knoxville, so that should give me plenty of time to learn the new gear.
Last edited by blong; 03-06-2011 at 04:37 PM.
Oh hell yeah - Awesome news, happy for you Brian!!
I went 8 for 9 as well, I'd love to go 9 for 9.
Great work at the meet man even though I didn't get to see much, it was a long day. I'll be able to help you if you do the one in September
23 years old
6'3, 308 lbs
Wednesday 3/9/11 bwt. 241
floor press/ straight weight
straight bar pressdowns 3x10-12
db press oh standing
bb shrugs no straps
face pulls w/lat bar 4x12-15
Nice little session for the first one post meet. I believe I have figured out some key excercises that are carrying over nicely to the platform. Lots of upper back work, extra tricep work and lower back/hamstring work. Nothin fancy just the usual powerlifting stuff.
Thursday 3/10/11 bwt. 241
trying new pred briefs I bought(used actually)
removed preds/ single ply power pants added
405+ 4o lb chainsx1 to soft box
camber bar gm's
bb rows 225x10x2
cg pulldowns 3x10
Holy crap this double ply gear is light years away from the single ply stuff I have been using. I will walk like the tin man from the wizard of oz but should squat like 2 grand in all of this gear. Seriously, none of the reps on the cambered squats were at depth and I didn't want to push it with the cambered bar I would rather do that with the normal squat bar. Maybe next week.
Last edited by blong; 03-10-2011 at 03:47 PM.
Friday 3/11/11 bwt. 240
Rev. Hypers 3x12
Face Pulls 3x15 blue band
Tricep Pressdowns 3x15 green band
Sunday 3/13./11 Bwt. 241
Late posting workout home computer is down.
Raw bench w/ manpon
315xmiss (previous PR)
225x6 reps paused
DB incline bench
Band pushups 2x12
CG 3 brd.
V bar pressdowns 3x12
bent over flyes
Raw bench weak as hell tonight. I missed 315 coming off the chest, spotter helped to get it going then my lockout took over. I usually notice that after training alot in a shirt preparing for a meet that my raw bench sometimes takes a step back. I wiil be doing alot more raw training for the bench over the next few weeks so it should come back quickly.
Hopefully my home computer will be back up soon.
Last edited by blong; 03-14-2011 at 07:22 AM.
Still looks fine bro, bet you will really take it to new heights in the months ahead.