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Thread: Basement Dweller

  1. #1001
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    Quote Originally Posted by Coke View Post
    Wow man, been basically an everyday thing for you this past week...good deal on that and the quality time at the Dollywood amusement park.
    Thanks for the props Boss.

  2. #1002
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    thursday
    squat w/ Ace and light brief combo
    135x5
    135x5
    225x2
    add bottoms
    315x3
    light straps
    405x2
    455x1
    rev light band
    495x2
    545x2

    camber bar gm/close stance
    135x15
    185x12
    185x12

    leg curls
    2x15

    bb rows
    135x12
    185x10
    205x10

    wide grip pulldowns
    3x10-15

    Trying to work my technique with the Ace suit and a lighter brief (power pants), really trying to focus on pushing the hips back. So I wasn't to concerned about the weight used tonight. It really felt like my knee and shin angle was good until the last bit when the suit binded in the hole and then it would shoot my knees forward. My form on all my lifts are a continued work in progress.

  3. #1003
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    saturday bwt:243
    raw bench w/2bd
    PR=320
    135x10
    185x3
    225x3
    275x1
    2 bd
    295x2
    315xmiss
    255x3
    275x3
    275x3
    275x3

    2bd jm variation
    135x8
    155x8

    rope pressdowns
    3x15-20

    rope face pulls seated
    5x15

    bb shrugs
    225x20x3

    abs 3x15

    Trying to build back my lockout and raw strength. Under construction!

  4. #1004
    WBB Team Captain Coke's Avatar
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    Quote Originally Posted by blong View Post
    Under construction!
    No joke, you can only lay one brick at a time anyways...the journey is the destination.

  5. #1005
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    sunday
    triceps pressdowns/green band 3x15
    db press 3x25

  6. #1006
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    Quote Originally Posted by Coke View Post
    No joke, you can only lay one brick at a time anyways...the journey is the destination.
    Sometimes it feels overwhelming. Thanks for checking in.

  7. #1007
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    monday bwt:243
    bb dimels
    barx15
    135x8
    185x8
    add belt
    225x8
    245x8
    275x8
    straps
    295x8
    295x8
    removed straps
    225x8

    seated arch gm/camber bar
    95x10
    135x10
    155x10

    ghr elevated 3x15

    leg curls 2x10

    db rows
    70x10
    90x10
    110x10

    cg pulldowns 4x10-12

    abs 2x10

    biceps 5x10

    Moving through it quick tonight, got the first night of football practice on tap. Good times!

  8. #1008
    WBB Team Captain Coke's Avatar
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    Fine job throughout guy, make no mistake.

  9. #1009
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    Quote Originally Posted by Coke View Post
    Fine job throughout guy, make no mistake.
    Thanks Coke

  10. #1010
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    wednesday bwt:243
    cg/3 bd/+choked mini greens (about 100 total at top)
    PR=255
    135x5x2
    add bands
    135x2
    185x2
    205x2
    225x1
    245x1
    195x5
    185x6
    135x12

    incline tates
    35x12x3

    v bar pressdowns
    4x15-20

    seated oh db press
    60x10x3

    seated db shurgs
    60x20x3

    face pulls/wg
    4x15

    seated rev. flyes
    20x12x3

    abs 4x12

    Probably good for 250 on the 3bd cg setup. Pretty close to my PR.

  11. #1011
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    thursday
    low box squats/raw/ssb/+blues (roughly 100 total at top)
    PR=365 no bands
    135x5x2
    add bands
    135x3
    185x3
    225x3
    add belt
    275x2
    275x2
    295x1
    245x2 back spasms killin me

    back extensions w/camber bar
    bwt:x12
    barx12x3sets

    leg curls 4x10-12

    bb rows
    135x12
    185x12
    205x10
    205x10

    wide grip pulldowns 3x10-12

    abs 3x12

    Cut the squats short, low to mid back spasms killin me. Crap session.
    Last edited by blong; 07-13-2012 at 04:11 AM.

  12. #1012
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    Quote Originally Posted by blong View Post
    Cut the squats short, low to mid back spasms killin me.
    Shit happens, as you well know...similar thing happened to me recently in my hips/glute area. Gonna be overcompensating for it though once it all clears.

  13. #1013
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    Quote Originally Posted by Coke View Post
    Shit happens, as you well know...similar thing happened to me recently in my hips/glute area. Gonna be overcompensating for it though once it all clears.
    U nailed it Boss!

  14. #1014
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    saturday bwt:245
    raw bench 2bd w/chains(90lb)
    barx10
    add chains
    barx5
    95x5
    135x3
    185x3
    2bd
    225x3
    245x1
    250x1
    225x3
    185x8

    db falt bench
    70x15
    85x15
    65x18
    65x18

    pressdowns
    4x15-20

    face pulls 5x15-20

    db shrugs
    70x20x3

    abs 3x15

    Still havin some back spasms but finally I feel like a good session. Recommended some Potassium Chloride from another lifter so I am gonna give it a run for the cramps/spasms.

  15. #1015
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    monday
    pulls against double light blues
    PR=465
    135x5
    135x5
    bands
    135x3
    225x2
    315x1
    stopped cause the back spasm were already flaring up pretty bad

    leg curls 3x15 (no stress on the lower back)

    biceps 4x10-12

    My spasms have improved some so I didn't want to get set back further so I just called it good and live to fight another day. Gonna try and avoid any work this week with the lower back and see how it feels later in the week. Gotta get this resolved.
    Last edited by blong; 07-16-2012 at 01:40 PM.

  16. #1016
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    Wish you the best in getting the back spasms cleared, been a trooper in handling the ordeal.

  17. #1017
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    Quote Originally Posted by Coke View Post
    Wish you the best in getting the back spasms cleared, been a trooper in handling the ordeal.
    Feelin better, thanks for the support Coke.

  18. #1018
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    wednesday
    bench lockouts from suspended chains
    135x5x2
    185x3
    225x5
    275x2
    315x2
    325x2

    jm press/bench bar
    barx15
    65x15
    75x15
    85x15

    rev. grip triceps pulldowns
    4x15

    standing oh press bb
    barx15x2
    65x15x2

    banded face pulls 4x15

    Treadin lightly on the low back.

  19. #1019
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    thursday bwt:240
    squats w/ briefs (preds)
    PR=650
    135x5x2
    225x2
    belt&briefs
    315x2
    405x1
    495x1
    rev. light band
    545x1
    585x1
    wrapped knees
    635x1 got forward but came up with it

    ghr elevated 3x12

    leg curls 3x12

    abs 3x12

    Little twinge in the back but nothin to concerning. Maybe now I can get back to work and put this behind me.
    Last edited by blong; 07-20-2012 at 04:39 AM.

  20. #1020
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    Damn, liking those squats.

  21. #1021
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    saturday bwt:239
    PR=385?
    135x5x2
    185x3
    225x2
    rev. greens
    275x3
    315x2
    add chains
    335x1
    355xmiss
    removed chains
    365x1

    rack lockouts w/quaded purple/ fat bar
    135x3
    225x3
    275x3
    225x5

    rope pressdowns
    5x15-20

    face pulls 5x15-20

    bent over flyes
    4x12

  22. #1022
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    Gonna be some changes in my training. I have recently confirmed I have a lower hernia and it began bothering me after squatting Thursday night. I can't take the time to get it repaired currently due to coaching football and the season is under way. I am gonna wait until November and try to get it repaired then. In the meantime, I am gonna focus on working the bench and getting better at my worst lift. As for the squat and lower body I will have to be selective in what excercises I do and will work with an empty bar to keep my squat groove and form. The deadlift will have to take a vacation but I will try to work some back on the lat pulldown machine.
    This whole situation sucks but I am gonna take the time to try and correct some technique and form issues and really strengthen my bench. Gotta find what I can do and simply work around it.

  23. #1023
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    Way to be ahead of the game and make key adjustments while working around the problem, you'll be much better off being patient and taking this approach. Good luck.

  24. #1024
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    Quote Originally Posted by Coke View Post
    Way to be ahead of the game and make key adjustments while working around the problem, you'll be much better off being patient and taking this approach. Good luck.
    I keep telling myself that, thanks Coke.

  25. #1025
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    monday bwt:239
    rev. grip pulldowns 4x12
    wide grip pulldowns 4x12
    biceps 4x12

    Looks like a bodybuilder workout for now, something is better than nothing I guess.

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