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Thread: Basement Dweller

  1. #1226
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    thursday bwt:244
    squats to parallel chains
    135x10
    135x5
    225x3
    briefs
    315x2
    405x2
    suit
    495x2
    straps up
    545x2
    wraps
    585x1
    rev. light blue band
    635x1
    655x1

    dimels
    135x12x3

    leg curls
    2x12

    abs
    3x15
    Last edited by blong; 01-24-2013 at 05:42 PM.

  2. #1227
    WBB Team Captain Coke's Avatar
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    Dig the super squats!!

  3. #1228
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    saturday
    bench w/shirt
    135x5x2
    185x3
    225x2
    275x1
    shirt
    315x3
    335x2
    365x1
    375x1
    removed shirt
    slingshot
    315x2

    db decline
    65x20
    75x15
    75x15

    tates 3x15-20

    pressdowns
    100 reps

    t bar rows
    3x15

    wg face pulls
    3x15

    low row face pulls
    3x12

    shoulders killin me today.

  4. #1229
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    monday bwt:243
    pull for reps from floor
    85-87%
    135x5x2
    225x2
    315x2
    405x2
    full gear
    455x2 4 sets

    Deficit pulls from 4-5in.
    225x10
    added straps for grip
    275x10
    315x10

    Good girls/Bad girls
    3x15-20

    Back raises
    3x12

    abs
    3x15

    Sluggish and feeling overtrained as hell, maybe because I have wore my gear for three straight training sessions (deadlift suit,squat suit and bench shirt). Back off the gear for this week a bit but I need to build my work capacity up to handle the demands of the gear and the weights being higher.
    Last edited by blong; 01-29-2013 at 03:59 AM.

  5. #1230
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    wednesday
    db press
    35x20
    50x20
    60x20
    70x15
    70x15

    dips
    2x10

    db pullovers
    2x12-20

    db rollbacks
    35x10x3

    pressdowns
    2x20

    biceps
    3x12

    z presses
    65x15
    75x15
    95x15

    one armed bb shrugs
    65x15
    75x15
    75x15

    face pulls 3x12

    Chest is tight and knotted up for some reason, just hurtin all over!
    Last edited by blong; 01-30-2013 at 06:28 PM.

  6. #1231
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    Thursday bwt:243
    puills from floor w/deadlift bar
    135x5x2
    225x5
    briefs
    315x2
    365x1
    405x1
    495x1 harder than it should've been

    ssb gm's/pull stance
    170x12
    190x12
    210x10
    210x10

    orange band leg curls
    3x15-20

    db rows
    90x10x3

    cg pulldowns
    3x12-15

    Second time this week I pulled from the floor, not the smartest thing to do. We got a new deadlift bar at the gym and I couldn't resist the temptation. My best meet pull in a suit is 530 so this being the second time i pulled this week and only wearing briefs, i didn't consider 500 to bad.

  7. #1232
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    saturday
    floor press
    135x5
    185x5
    225x5
    245x5 5sets

    incline tates
    3x10-12

    pressdowns 100 reps

    rev. grip tricep pulldowns
    3x20

    db shrugs
    85x15x3

    face pulls/wg
    3x15

    abs 3x15

    Had to make it quick to go do sign ups for my sons youth football team.
    Last edited by blong; 02-02-2013 at 12:11 PM.

  8. #1233
    WBB Team Captain Coke's Avatar
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    Good deal on the ambitious deads, looking solid all around!

  9. #1234
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    Quote Originally Posted by Coke View Post
    Good deal on the ambitious deads, looking solid all around!
    Thanks Coke.

  10. #1235
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    Monday bwt:240
    sumo pulls w/ 100lb chains
    PR=455
    135x5x2
    225x5
    chains
    225x3
    315x2
    365x1
    suit
    405x1
    455x1
    475x1 20lb PR: w/ a couple of hitches but got it to lockout.
    405x2

    ssb squats
    170x10
    260x5
    260x5

    db dimels
    55x15
    75x12
    75x12

    back raises
    3x15

    t bar rows
    1 platex15
    1+25x12
    1+50x10
    1+50x10

    cg pulldowns
    3x12

    Not to bad considering that i was having muscle spasms in my lat area in the beginning again. It seems to loosen up as the session wears on so it didn't really mess me up as the weights got heavier and I warmed up more and more. I still counted the pull as a PR cause it is training but no way in hell would it have passed in a meet with the hitching.
    Last edited by blong; 02-05-2013 at 04:17 AM.

  11. #1236
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    tuesday
    abs 4x12
    biceps 4x12

  12. #1237
    WBB Team Captain Coke's Avatar
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    More of the stellar pulling, and so soon too...real fine throughout.

  13. #1238
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    Quote Originally Posted by Coke View Post
    More of the stellar pulling, and so soon too...real fine throughout.
    Yeah pulling so frequently was probably not the smartest thing to do.

  14. #1239
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    wednesday 2/6/13
    cg/2bd/rev. blues
    PR=375
    135x10
    135x5
    185x3
    225x2
    rev.blues
    275x2
    295x2
    315x1
    335x1
    365xm/ just a little help from spotter

    to chest w/ rev. bands/pinky on ring
    315x3.5
    275x8

    behind the neck tricep extensions/ ez curl bar
    3x20

    band pressdowns
    3x12

    db shrugs/seated
    60x20x3

    face pulls 3x15

    Just not into it mentally tonight, maybe because i have pulled heavy from the floor for three straight sessions. Squatting tomorrow come hell or high water.
    Last edited by blong; 02-06-2013 at 05:04 PM.

  15. #1240
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    Thursday bwt:243
    camber bar squats/briefs/parallel box
    PR=515 suit bottoms
    135x5x2
    225x5
    briefs
    315x2
    365x1
    405x1
    455x1
    495x1
    525x1 10lb pr

    db dimels
    60x15x3

    banded leg curls
    3x15

    db rows
    70x12
    90x12
    90x12

    wg pulldowns
    3x12

    The rep with 525 was ugly as shit, got forward and gm'ed it up. Oh well a PR is a PR I guess.

  16. #1241
    WBB Team Captain Coke's Avatar
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    A man of your word and with a new squat PR to boot!

  17. #1242
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    satruday
    bench vs 100lb chains/ shoulder saver (2bd range)
    barx15
    95x10
    135x8
    185x5
    add 1 chain and shoulder saver
    185x5
    2 chains
    185x5
    205x5
    215x5
    220x5

    db incline
    55x15
    60x15
    60x15

    rope pressdowns
    3x20

    banded pushups
    2x20

    cg bench
    135x15
    155x12
    155x12

    rev. grip tricep pushdowns
    3x12

    face pulls from low row
    3x15

    abs 3x15

    Quick paced session, really liked the bench setup with the shoulder saver it's at a 2 bd height.

  18. #1243
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    sunday
    abs 4x15
    db bench 1 min./20 lbsx2
    band pressdowns 3x20-25
    A little extra work.

  19. #1244
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    monday bwt:243
    speedy pulls vs doubled black monster minis
    135x5
    225x2
    suit bottoms
    315x1
    335x1 8sets (4 sets w suit straps/4 no straps)

    4" block pulls/snatch grip
    365x8
    405x8

    pause deads/no belt
    185x6
    205x6
    205x6

    db shrugs
    70x20
    90x20
    90x15

    wg pulldowns
    3x12

    Stretched 10 minutes

    Pulled this session from the cube plan. I like using a mix of cube and westside type training. I've been doing this a long time and I constantly have to find ways to not get stale and mix it up. Spent when done.
    Last edited by blong; 02-12-2013 at 04:07 AM.

  20. #1245
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    tuesday
    abs 6x12-15
    biceps 4x12
    banded leg curls 3x20

  21. #1246
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    wednesday
    bench lockout from chains+greens (roughly 100)
    135x5x2
    185x3
    bands
    185x3
    205x3
    215x3
    225x3
    235x3

    db rollback
    35x12x3

    banded flies 100 reps

    3bd cg
    135x20
    135x20

    z press
    barx15
    95x12
    105x12

    banded face pulls from low position
    5x20-25

    bb shrugs one armed
    65x15
    75x12
    85x12

    Moved pretty fast through this one. Tightness in my pecs again, making breathing hard.
    Last edited by blong; 02-13-2013 at 05:39 PM.

  22. #1247
    WBB Team Captain Coke's Avatar
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    Way to devise and scheme man, keep doing your own thing.

  23. #1248
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    Quote Originally Posted by Coke View Post
    Way to devise and scheme man, keep doing your own thing.
    Yeah, something like that.

  24. #1249
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    Thursday 2/14/13
    slightly below parallel box squat vs choked light blue bands (roughly 100 total at top)
    pr=365 raw
    135x5x2
    225x2
    bands
    225x3
    briefs
    275x2
    315x1
    365x1
    385x1
    405x1
    425x1
    365x3
    365x3

    ghr elevated 3x12

    banded leg curls
    2x15

    Nice and quick cause I was still feeling Mondays work in my upper/mid back. I really feel those pause deads in my mid to upper back it seems. Might have been able to grind out a 455 with this setup but just decided to call it good a little early.
    Last edited by blong; 02-14-2013 at 05:58 PM.

  25. #1250
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    saturday 2/16/13
    2bd shirted bench
    PR=425
    135x5
    185x3
    225x2
    275x1
    shirt/2bd
    315x1
    365x1
    385x1
    395x1
    405x1
    415x1

    jm press
    95x12
    115x10
    135x10

    banded flyes
    3x15

    band pressdowns
    100 reps

    abs 3x15

    Might have been able to match or beat my PR today but just decided to end the bench session on a good note with no misses for a change.

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