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Thread: Basement Dweller

  1. #1201
    WBB Team Captain Coke's Avatar
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    Solid with the training throughout man.

  2. #1202
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    Quote Originally Posted by Coke View Post
    Solid with the training throughout man.
    Thanks Coke

  3. #1203
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    Thursday
    Bwt:242
    Was suppsoe to work up to a max on the squat but my joints and lower back were hurting so bad I stopped at 405 raw. I figured I needed the rest more than the PR at this moment.

  4. #1204
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    Saturday Bwt:242
    raw bench
    135x5
    185x3
    225x2
    245x1
    275x1 5sets

    flat db press
    75x12
    85x12
    95x12
    110x7

    band pulldowns
    3x20

    pressdowns 100reps

    db rollbacks
    3x12-15

    abs 2x15

    Back feels better today. Looking back I am glad I shut down Thursdays squat session early. The pause deads on Monday really hit my back hard.

  5. #1205
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    Monday bwt:242
    rev. green band pulls/top hole of rack hanging straight (roughly-90 bottom/-0 at knees and above)
    135x10
    225x5
    315x2
    suit bottoms
    405x1
    straps
    455x1
    495x1
    545x1
    585x1 slow
    600x1 tightened straps a bit and tied my PR but I smoked it with another 10-15 in me.

    rack pulls from jus below knees
    135x10
    225x10
    315x10
    315x10

    back raises
    3x15 (last two sets with green band)

    db dimels
    3x20

    low rows
    3x15

    bb rows
    135x10
    185x10x2

    Good session and it feels I may have put 10-20 lb on my deadlift using the Cube method primarily over the course of the last month and half. Considering it was stalled for a good while I'm happy with that. So far it seeems that the Westside similar training works best for my squat and the Cube is proving to be more effective for my pull. My bench I still have no answers.
    Last edited by blong; 01-08-2013 at 04:10 AM.

  6. #1206
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    tuesday
    cg/3bd/triples
    135x10
    135x5
    185x3
    225x3
    245x3
    265x3
    275x3
    285x3
    240x3 reps paused here
    240x3 paused

    jm press/ez curl bar
    115x8
    135x8
    145x8

    panora presses
    3x20-25

    seated oh press
    95x20x3

    face pulls
    4x20-25

    front /side raises
    2x20 each

    Shoulders a little sore today for some reason so I decided to go for higher reps on overhead presses today. Takin my son to Lexington for a small medical procedure tomorrow so I went at it one day early.
    Last edited by blong; 01-08-2013 at 08:32 PM.

  7. #1207
    WBB Team Captain Coke's Avatar
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    Quote Originally Posted by blong View Post
    So far it seeems that the Westside similar training works best for my squat and the Cube is proving to be more effective for my pull.
    Good stuff, takes a while to get to the point of being instinctive and working from a gut level!

  8. #1208
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    thursday
    squats w/gear
    145x5
    235x2
    335x3 w/briefs
    415x2
    465x2 suit bottoms
    505x1
    555x1 straps up
    575x1 straps up
    jacked around with 225 and form issue for awhile

    leg press 3x20/calves 3x15

    seated gm's
    135x10x2 (one set standing 135x12)

    good girls/bad girls
    2x15 each

    stretching 10 minutes
    Last edited by blong; 01-11-2013 at 02:17 PM.

  9. #1209
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    friday bwt:241
    abs 4x12
    biceps 4x8
    stretching 10 minutes
    Last edited by blong; 01-11-2013 at 02:17 PM.

  10. #1210
    WBB Team Captain Coke's Avatar
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    Damn, them are tremendous squats!

  11. #1211
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    Saturday bwt:240
    shirted bench
    135x5x2
    185x5
    225x5
    275x2
    shirt
    315x2 2b
    335x2 2b
    365x1 2b
    385xmiss 1b
    raw
    225x8
    225x8
    cg/fat gripz
    225x6

    banded flyes
    3x20

    band pressdowns
    2x25

    one arm bb rows
    3x8-12

    face pulls
    4x20

    bb shrugs
    3x12-15

    strectching 10 min.

    No pop today and felt flat as hell, just not a good day.
    Last edited by blong; 01-12-2013 at 09:25 AM.

  12. #1212
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    sunday
    db press for time 20x1 min.x2sets
    band pressdowns 3x25
    face pulls 5x20
    abs 4x12
    stretching 10min.
    Last edited by blong; 01-13-2013 at 01:19 PM.

  13. #1213
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    monday bwt:242
    geared block pulls/upper shin roughly 5-6 in.block(3 mats and a block)
    PR=575 mid shin
    185x8
    275x3
    suit bottms
    365x2
    415x1
    455x1
    straps up
    505x1
    545x1
    600x1 25lb PR
    635xmiss just above knees

    deficit pulls/conv./no belt/3mats
    185x8
    275x6
    365x3
    415x3

    rev. hyper 4plates
    3x10

    back ext
    2x15

    t-bar rows
    3x8-12

    wide grip pulldowns
    3x12-15

    farmers walk w/rickishaw
    2plates 6trips+20shrugs
    6plates 4trips+20shrugs

    Nice session and definately seeing some results from the Cube method on my pulls. I highly recommend it to anyone stalled as I was for the better part of 6 months on my pull. It is alot of volume and hardwork but worth every bit of it
    Last edited by blong; 01-15-2013 at 04:05 AM.

  14. #1214
    WBB Team Captain Coke's Avatar
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    Glad to see the pulling progress resume dude.

  15. #1215
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    Quote Originally Posted by Coke View Post
    Glad to see the pulling progress resume dude.
    Long time waiting Boss.

  16. #1216
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    tuesday Bwt:242
    abs 6x12-15
    GHR elevated 3x12-15
    biceps 4x12
    band gm's 3x20
    Nice little recovery session.

  17. #1217
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    wednesday
    cg/rev. blues/2 bd-triples
    135x8
    185x3
    225x3
    rev. blue
    275x3
    295x3
    315x3
    335x2.5 missed third
    315x3
    315x3

    jm press
    95x12
    115x12
    115x12
    75x35

    dips 2x10

    seated oh press/no back support
    barx15
    95x12x3

    standing bb shrug/one armed
    barx20
    65x15
    65x15

    face pulls 3x15

    front/side raises
    3x12 each way

    Nice session, doing the overhead press with no back support is a huge difference maker. I liked those one armed bb shrugs for a nice change of pace. I like doing unilateral work, I do it some on db presses but never thought of it on other applications. Thinking of giving a new bench plan a run that involves alot more weights to the chest for reps in my shirt and rotating floor press, not much to lose as my bench sucks anyways. Still working out the percentages.
    Last edited by blong; 01-17-2013 at 09:19 AM.

  18. #1218
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    Thursday Bwt:243
    SSB/Blue bands(roughly 100lb of tension)/slightly below parallel box/briefs
    bar+bandsx10
    135x5
    135x5
    225x2
    225x2
    briefs
    275x2
    275x2
    315x2
    315x2
    365x2
    365x2
    375x2
    375x2

    ssb gm
    135x12
    155x12
    155x12

    leg curls 3x20

    cg pulldwons 2x12-15

    wg pulldowns 2x12

    stretched 10 min.

    Lower back felt like garbage tonight. Got a little snow today so I decided to stay home and take advantage of the home gym.
    Last edited by blong; 01-17-2013 at 06:01 PM.

  19. #1219
    WBB Team Captain Coke's Avatar
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    Real nice on the homefront, liking them one armed shrugs the other day too.

  20. #1220
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    Quote Originally Posted by Coke View Post
    Real nice on the homefront, liking them one armed shrugs the other day too.
    Thanks Boss

  21. #1221
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    Saturday
    bench vs quaded black monster minis (probably a little over 100 band tension)
    barx3
    95x3
    135x3
    185x2
    3bd
    205x1
    215x1
    225x1
    235xmiss

    db incline
    65x12
    85x12
    65x12

    power rack pushups
    3x20

    flat tates
    35x12
    35x12
    40x12

    pressdowns
    3x20

    db oh press standing
    35x12x2
    30x15

    Nice session.
    Last edited by blong; 01-19-2013 at 09:04 AM.

  22. #1222
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    Sunday
    abs 4x12
    pressdowns 3x30
    db press for time/ 1 min. /2x20 lb
    face pulls 3x20
    stretching 10min.

  23. #1223
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    monday bwt:242
    rack pulls vs quaded black monster minis(300lb.)/lower shin/conv.
    barx15
    bands
    barx3
    135x3
    185x3
    185x3
    185x3
    225x3
    225x3
    225x3

    sus. gm's /ssb
    bar(70)x5
    160x5
    210x5
    230x5

    back raises
    2x20

    db shrugs
    85x20x3

    bb rows
    135x10x4

    sled 8 trips @30 yds ended with 5-6 plates.

    Tore a nice chunk of callouse off my hand during the rack pulls, I guess that means the band tension was just about right!
    Last edited by blong; 01-22-2013 at 04:10 AM.

  24. #1224
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    tuesday
    abs 4x12-15
    biceps 4x12-15
    ghr 3x12

  25. #1225
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    wednesday
    DE bench+chains (40lb)/manpon
    barx15
    135x8
    chains
    135x3
    155x2 8sets

    cg 3bd
    135x15
    185x15
    205x15
    225x14.5 (right elbow gave out)

    jm press/bench bar
    95x12x3

    oh seated press
    135x10
    155x10
    175x10

    one arm standing bb shrugs
    65x15
    75x15
    75x15

    face pulls/wg
    3x15-20

    front/side raises
    3x12 each way

    My right elbow for some reason over the past couple days is hurting more than normal, so i took it easy on the jm presses tonight.

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