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Thread: Basement Dweller

  1. #801
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    monday
    recovery work
    rack pulls just below knees
    135x5x2
    225x3
    315x2

    rev. hypers
    1platex10
    2platesx10x2

    db row
    65x10x3

    t-bar row
    1platex12x3

    Started off thinking I wasn't to sore from the meet and I might be able to get in some decent work, boy what a stupid thought! My back and lats were smoked when I started. Should have it sorted by the end of the week and be back on track.
    Last edited by blong; 02-01-2012 at 06:37 AM.

  2. #802
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    tuesday
    abs 6x12-15
    biceps 3x10
    ghr bwt. only 3x12
    still trying to get the soreness out....damn I'm old!

  3. #803
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    Gonna start an experiment with a new approach on my second bench day for the week. I usually ME bench on saturdays and my second day of late has been on wednesdays where I focus on ME lockout work (floor presses,boards and rev. bands with chains, alot of the time with a cg grip). I am going to begin a weekly rotation of DE, rep lockout work and ME lockout work and see what happens. I have seen fairly good gains in the shirt with my current ME lockout day but I feel like I am missing some speed in the bench and plus I wanna mix it up for awhile. The days I do reps and ME stuff the excercise will be the same group of builder movements I have found over time that work for my lockout. I think it may be a little easier on the elbows for awhile if nothing else. I will keep the accessory work the same as the past. Hell, let's see what happens besides I got till June for the next meet I'm considering.
    Last edited by blong; 02-01-2012 at 12:58 PM.

  4. #804
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    wednesday bwt:244
    cg floor press
    135x10
    135x5
    185x3
    195x5x5sets

    incline tates
    35x15x3

    v bar pressdowns
    4x15

    bb shrugs
    135x20
    225x20x2

    face pulls 5x15

    Still battling soreness in my lats. Fightin' to get back.
    Last edited by blong; 02-01-2012 at 05:20 PM.

  5. #805
    WBB Team Captain Coke's Avatar
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    To step outside the box and experiment from time to time is key, helps you get to the next level more speedily. Look forward to seeing you raise up even more once you are back to 100% again.
    Last edited by Coke; 02-02-2012 at 01:15 PM.

  6. #806
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    Quote Originally Posted by Coke View Post
    To step outside the box and experiment from time to time is key, helps you get to the next level more speedily. Look forward to seeing you raise up even more once you are back to 100% again.
    Gettin to the next level as quickly as possible is what I am all about!

  7. #807
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    thursday bwt:243
    raw box squat/ssb/ 13.75 in. box (way below parallel for me)
    135x5
    135x5
    225x3
    275x2
    315x1
    335x1
    345x1
    225x2
    225x2
    225x2

    wide stance/ssb/gm
    135x10
    155x10
    175x10

    ghr elevated+35
    3x10

    bb rows
    135x10
    185x10
    225x10

    wide grip pulldowns
    3x10

    Pretty close to my normal volume, finally. Those low box squats w/ssb were a trip to hell and back. I cannot find a PR for that excercise so I will call 345 good till next time. I could feel my arch being tested in that movement and that is something I definately cannot get enough work on. My feet were on the top of the rack bases using notched boards to fit over them so I could really work my hip mobility and strength. Good session.

  8. #808
    GFH Lones Green's Avatar
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    I squat to a 14 inch box all the time you high squatting SOB
    23 years old
    6'3, 308 lbs

    825 Squat
    470 Bench
    645 Deadlift
    1905 total
    www.atlargenutrition.com

  9. #809
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    Quote Originally Posted by Lones Green View Post
    I squat to a 14 inch box all the time you high squatting SOB
    I do believe 13.75<14 so you need to lower your box big boy. Besides it only takes two whites to pass,Lol!
    Seriously I did see where you did a similar setup last night and managed something crazy like 575, you are going to destroy 800 in March.
    Last edited by blong; 02-04-2012 at 12:04 PM.

  10. #810
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    saturday bwt:243
    shirted bench
    135x5
    135x5
    185x3
    225x2
    275x1
    add katana
    315 3b
    365 3b
    switched to Lones's SDP (54w/52 arms)
    315 3b
    365 2b
    385 2b
    405 1b miss at lockout

    db incline 55x15x3

    pressdowns 3x15

    jm press 4x15

    face pulls wg 3x15

    rev. flyes on machine 3x15

    Lones's SDP felt like the shirt I've been looking for. Gonna search the net for a used one. Back is still having spasms from the meet so I wasn't the freshest when trying that 405. Nice session.
    Last edited by blong; 02-04-2012 at 09:56 AM.

  11. #811
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    sunday bwt:241
    biceps 5x10
    triceps 5x10
    abs 6x15-20
    db press for time 20x45sec.x3

  12. #812
    WBB Team Captain Coke's Avatar
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    You be holding an ever steady bodyweight, with little fluctuations if any at all.

    Always on the move in here, good deal.

  13. #813
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    Quote Originally Posted by Coke View Post
    You be holding an ever steady bodyweight, with little fluctuations if any at all.

    Always on the move in here, good deal.
    Gotta keep the joints greased.

  14. #814
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    monday
    block pulls from mid shin
    135x5x2
    225x5
    315x2
    preds
    405x1
    455x1
    495x1
    515x1
    545x1 hitched at the top.
    Honestly feel like I could pull 585 from this position but I opted to stop cause I felt like my habit of hitchin at the top would show up again and I am trying to curb it in training. Speed off the bottm to the top is there! Lockout! Lockout!

    rack pulls jus below the knees w/ fat bar
    135x15
    155x15
    185x12
    225x8
    275x7
    315x6

    rev. hypers 4plates
    2x10

    t-bar row machine/inside grips
    plateX12
    plate+25X10
    2platesx8

    wide grip pulldowns
    3x10-12

    sled pulls 6 trips 20/25yds last 2trips with 4 plates

    Nice session.
    Last edited by blong; 02-06-2012 at 05:50 PM.

  15. #815
    WBB Team Captain Coke's Avatar
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    Like how you handled those pulls, the session is very nice indeed bro.

  16. #816
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    Quote Originally Posted by Coke View Post
    Like how you handled those pulls, the session is very nice indeed bro.
    Thanks Boss

  17. #817
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    tuesday
    abs 6x12-15
    biceps 4x10
    ghr elevated bwt 3x15-20
    leg curls 3x15
    Starting to feel normal again and the muscle spasms in my back/lats have started to slack off a bit.

  18. #818
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    wednesday
    DE bench
    135x5
    135x5
    add 40lb chains
    135x3
    155x2x8sets

    cg 3brd
    185x15
    205x15
    225x12
    225x10

    incline tates
    35x12x4

    seated bb oh press
    135x10
    155x12
    175x10

    db shrugs
    100x15x4

    bent over rev. flyes
    20x12x4

    Nice session. Feels nice mixin it up.

  19. #819
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    thursday
    rackable camber bar/box squat+greens (roughly 100 total at top)
    PR=365
    135x5
    135x5
    add bands
    135x3
    225x2
    275x2
    315x1
    335x1
    345x1
    370x1
    385x1 20lb PR

    camber bar gm's +greens
    barx15
    135x10
    155x10
    barx15

    bb rows
    135x10
    185x10
    225x10
    245x10

    cg pulldowns 4x10-12

    Had to cut the volume a little tonight due to my sons basketball practice.
    Last edited by blong; 02-10-2012 at 04:09 AM.

  20. #820
    WBB Team Captain Coke's Avatar
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    Impressive box squat PR, moving weight guy.

  21. #821
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    Thanks Coke
    Saturday Bwt:244
    Raw bench
    135x5
    135x5
    185x5
    225x5
    275x2
    295x1
    315xmiss about 1 brd range
    315x2 w/slingshot

    db flat bench
    100x8
    105x8
    105x7
    75x10

    db rollbacks
    35x15
    45x12
    45x12

    v-bar pressdowns
    3x12-15

    face pulls/wg
    3x12-15

    bb shurgs
    135x20
    225x15
    275x12
    225x15

    rev. fly machine 3x15

    Good session but I think my raw bench has taken a step back because of all the shirt work of late. Fix this because I will be starting a 10 week shirt program in a month or so.

  22. #822
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    sunday
    abs 6x12-15
    biceps 3x15-20
    triceps 3x20

  23. #823
    WBB Team Captain Coke's Avatar
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    Solid with all lifts man.

  24. #824
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    Thanks Coke
    Monday
    Rev. Band pulls
    PR=555 (similar setup at home)
    135x10
    135x5
    225x3
    315x1
    briefs
    365x1
    suit bottoms
    405x1
    455x1
    straps up
    495x1
    545x1
    585x1
    Gear fitting tight as hell, I think I have put on a little size of late. I was having a hard time getting into a good starting position and ended up stiiff legging the last one from the knees up. Was gonna do drop sets but called it good because of the setup issue.

    SSB GMS
    barx15
    170x12
    220x8
    220x8

    rev. hypers
    2 platesx10
    3 platesx10
    4 platesx10

    db rows
    95x12
    95x12
    105x10

    wide grip pulldowns
    4x10-12

    farmers walk/2plates/ 6trips@20-25yds

    Hesitant to call that rev. dead a PR cause I don't know if the setup is deloading totally at the knees like my home setup. Happy with 585 cause there was no hitching which I have been working to correct in training. Got a couple of good pointers from guys at the gym that seemed to help, like locking the arms completely before starting the pull and simply mentally reminding myself not to do it. Really good session and was spent afterwards, Nice!

  25. #825
    WBB Team Captain Coke's Avatar
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    Nice job with the pulling no matter what.

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