Page 2 of 6 FirstFirst 1234 ... LastLast
Results 26 to 50 of 150

Thread: Brians 2011 Training log

  1. #26
    Senior Member
    Join Date
    Mar 2009
    Location
    PA
    Posts
    610
    DE Bench (Week 1 of straight weight phase)


    Warmup
    Underhand Rows 5x15
    External Rotations 3x15
    Foam Rolling
    Band stretching


    DE Bench 50% straight weight
    150 x 8 sets of 3


    5/3/1 Military 3's week
    125x3
    140x3
    155x3 *only did set reps


    Big Set: Overhand Row / Rear Delt Shrug / Hammer Curls
    3x15 for all w/ 35lb db

    Pushdowns w/ mini
    100 reps


    First workout back after the meet. Felt real quick on the bench. The rear delt shrugs killed my upper back so I am keeping those in for sure as that is definetly a weak area of mine.
    Last edited by byronsru24; 03-16-2011 at 05:23 PM.

  2. #27
    Senior Member
    Join Date
    Dec 2009
    Posts
    523
    good work at the meet. i saw a video of your last deadlift. you sure ground that one out.

  3. #28
    Senior Member
    Join Date
    Mar 2009
    Location
    PA
    Posts
    610
    Quote Originally Posted by H_M View Post
    good work at the meet. i saw a video of your last deadlift. you sure ground that one out.
    Thanks man. Left a lot on the bench because of the neck acting up but ah well. Its still progress. That last pull was all I had left haha. Day started at like 9:30am....didn't get done pulling till after 7 at night

  4. #29
    Senior Member
    Join Date
    Mar 2009
    Location
    PA
    Posts
    610
    DE Squat (Week 1 of straight weight phase)


    Warmup
    Overhand Rows 3x15
    Hip abduction w/ band 3x15
    TKE's 3x20
    Foam Rolling
    Band stretching


    DE Squat 50% straight weight
    235 x 10 sets of 2

    Pulls w/ plates on 2 platforms vs short mini's
    135x3
    185x3
    225x3
    275x3
    325x3


    Big Set: Overhand Row / Rear Delt Shrug / 45deg hyper / 45hyper abs
    3x15 / 3x15 / 3x12 / 3x12


    Changed my speed squatting a bit. Now I totally reset and take another breathe after my first rep. Helped me to stay tighter, and speed was better as well. The short bands are no joke...tension came on fast and was heavy as **** at the top. I like them. The giant set I threw in because I wanted to punish myself a bit for taking long breaks in between pulls.

  5. #30
    Wannabebig Member
    Join Date
    Jan 2011
    Posts
    64
    Nice workout man.

    Those pulls will definitely get the top end of your deadlift. How do you set it up?
    "I have learned that success is to be measured not so much by the position that one has reached in life as by the obstacles overcome while trying to succeed."
    -Booker T Washington
    Political Activist


    You're only as good as your last meet...which makes me not so good.

  6. #31
    Senior Member
    Join Date
    Mar 2009
    Location
    PA
    Posts
    610
    Quote Originally Posted by TheTerminator85 View Post
    Nice workout man.

    Those pulls will definitely get the top end of your deadlift. How do you set it up?
    I just loop the bands under the rack and over the bar. Then I set the plates on the bar on top of (2) 2" tall wooden platforms screwed together. So the bar is basically raised 4" from the ground...so mid shin level. Real awkward to pull from that height. Can't seem to get any leg drive. The short bands give plenty of tension off the start, and a lot more at lockout so I'm liking them. Before I would have to quad mini's up to get tension off the start, and then I'd have to use a lot less barweight as a result.

  7. #32
    Wannabebig Member
    Join Date
    Jan 2011
    Posts
    64
    Quote Originally Posted by byronsru24 View Post
    I just loop the bands under the rack and over the bar. Then I set the plates on the bar on top of (2) 2" tall wooden platforms screwed together. So the bar is basically raised 4" from the ground...so mid shin level. Real awkward to pull from that height. Can't seem to get any leg drive. The short bands give plenty of tension off the start, and a lot more at lockout so I'm liking them. Before I would have to quad mini's up to get tension off the start, and then I'd have to use a lot less barweight as a result.
    Nice! Very creative!
    "I have learned that success is to be measured not so much by the position that one has reached in life as by the obstacles overcome while trying to succeed."
    -Booker T Washington
    Political Activist


    You're only as good as your last meet...which makes me not so good.

  8. #33
    Senior Member
    Join Date
    Mar 2009
    Location
    PA
    Posts
    610
    ME Bench


    Warmup
    Underhand Row 5x15
    External Rotations 3x15
    Foam Rolling
    Band stretching


    Bench w/ Pinkie on the rings vs dbld mini's, and short mini's (all reps paused)t
    Bar x 3
    Bar + short mini's x 3
    Bar + short mini's + dbld mini's x 3
    95 + bands x 3
    135 + bands x 3
    165 + bands x 3
    185 + bands x 1
    205 + bands x 1
    185 + bands x 1

    Went thumbs from smooth and kept bands on
    135x5x2 *just getting some more volume on the triceps and shoulders


    Big Set: Overhand Row / Rear Delt Shrug /DB Hammer Curl
    3x10 / 3x15 / 3x15

    Pushdowns w/ miniband
    105 reps *will slowly add volume onto these over the next few months

    Here's a vid of the 165x3, and 205x1:





    Benches got heavy real quick. Paused Benching against those bands made it real hard at the top 1/4, which is where I really need to focus. I'm going to slowly add in some volume w/ my triceps via pushdowns over the next few months and see what happens.
    Last edited by byronsru24; 03-18-2011 at 05:32 PM.

  9. #34
    Wannabebig Member
    Join Date
    Jan 2011
    Posts
    64
    Awesome workout man. I've been experimenting with paused benching against bands myself and am hoping for some great results when I switch back to straight weight.

    The only negative thing I've noticed from doing these three weeks in a row is some elbow soreness. Other than that, feels great!
    "I have learned that success is to be measured not so much by the position that one has reached in life as by the obstacles overcome while trying to succeed."
    -Booker T Washington
    Political Activist


    You're only as good as your last meet...which makes me not so good.

  10. #35
    Senior Member
    Join Date
    Mar 2009
    Location
    PA
    Posts
    610
    Quote Originally Posted by TheTerminator85 View Post
    Awesome workout man. I've been experimenting with paused benching against bands myself and am hoping for some great results when I switch back to straight weight.

    The only negative thing I've noticed from doing these three weeks in a row is some elbow soreness. Other than that, feels great!
    Yea, I'm switching things up weekly, so I probably won't come back to these for a little over a month or so. They tore me up good, but will definetly help.

  11. #36
    Wannabebig Member
    Join Date
    Jan 2011
    Posts
    64
    Good deal man! Plan on doing any meets anytime soon? You should come to IPA Raw Natls with me! :-)
    "I have learned that success is to be measured not so much by the position that one has reached in life as by the obstacles overcome while trying to succeed."
    -Booker T Washington
    Political Activist


    You're only as good as your last meet...which makes me not so good.

  12. #37
    Senior Member
    Join Date
    Mar 2009
    Location
    PA
    Posts
    610
    ME Gming



    Warmup
    Overhand Rows 3x15
    Hip abduction 3x15
    Band Stretching


    Strict GMings
    Bar x 5 x 2
    95 x 3
    135 x 3
    185 x 3
    225 x 3
    275 x 3
    325 x 3
    355 x 1
    375 x 1

    Vid of the last single w/ 375:



    Wenning GMings
    Bar x 12
    95 x 12
    115 x 12 x 2 *these smoked me


    Pdown Abs / Band Leg Curls
    4 x 15 / 100 reps



    Goal for today was to strain, and really focus on keeping my upper and lower back arched. Made sure to take the GMings down slow and focus on squeezing my arch. Shit started getting ugly on the 375 single so I stopped there. The wenning GMings took care of whatever strength was left in my back haha. Will definetly be keeping these in. To bring up my hamstrings some I am going to throw in 100 reps of banded leg curls at the end of all my lower body workouts and see what happens. Its been helping to bring my triceps up w/ the band pushdowns, so I figure why not try them for my hamstrings as well.
    Last edited by byronsru24; 03-21-2011 at 02:54 PM.

  13. #38
    Wannabebig Member
    Join Date
    Jan 2011
    Posts
    64
    Good workout man. What kind of split are u following now?
    "I have learned that success is to be measured not so much by the position that one has reached in life as by the obstacles overcome while trying to succeed."
    -Booker T Washington
    Political Activist


    You're only as good as your last meet...which makes me not so good.

  14. #39
    Senior Member
    Join Date
    Mar 2009
    Location
    PA
    Posts
    610
    Quote Originally Posted by TheTerminator85 View Post
    Good workout man. What kind of split are u following now?
    Following a Westside style program, only I'm training 3 days a week Mon,Wed, and Friday. So the weeks overlap.

    For example, Last week it went:

    Mon-DE Bench
    Wed-DE Squat
    Fri-ME Bench

    So this week it'll be:

    Mon-ME Squat
    Wed-DE Bench
    Fri - DE Squat


    I feel this will let me do more work on my main training days, as well as have more time for recovery. For whatever reason unless I am training for a meet I don't have the intensity to spread out over 4 days of training. 3 seems to work much better for me. So I'll run with it for awhile, and see what happens.

  15. #40
    Senior Member
    Join Date
    Mar 2009
    Location
    PA
    Posts
    610
    DE Bench (week 2 of straight weight phase)



    Warmup
    Underhand Rows 5x15
    External Rotation 3x15
    Band stretching
    Foam rolling


    DE Bench: full pause and reset after each rep
    165 x 8 sets of 3





    5/3/1 Military Week 2
    115x5
    130x5
    150x5 *stuck to just prescribed reps again


    Bent over BB row
    3x8



    Rear Delt shrug / DB Hammer Curl
    5x10 / 5x10



    Pushdowns w/ mini
    105 reps


    I'm rebreathing and totally resetting after each rep on my de bench. I want every rep to look the same. Looking at some of my older videos, my 1st rep would look good, and my 2nd and 3rd reps would get sloppy. Rather then go by the 3 second rule, I'm going to focus on concentric bar speed, and making sure each rep is identical. Practice doesn't make perfect...perfect practice makes perfect.
    Last edited by byronsru24; 03-23-2011 at 05:59 PM.

  16. #41
    Senior Member
    Join Date
    Mar 2009
    Location
    PA
    Posts
    610
    DE Squat / DL (week 2 of straight weight phase)



    Warmup
    Overhand Row 3x15
    Hip abduction/Adduction 3x10 / 3x10
    TKE's w/ band 3x20
    Band stretching
    Foam rolling


    DE Squat: full reset and rebreath after each rep
    55% 260 x 10 sets of 2



    DE Pull @ 60%
    345 x 8 singles

    Here's my slower sets of my squats and pulls:



    45deg hypers / Abs w/ 10lb plate behind head
    3x10 / 3x10



    Rear Delt shrug / Knee outs against light dbldl
    3x15 / 3x15



    Band Leg Curl
    100 reps


    Felt real solid squatting tonight. Pulls felt good also. On the pulls I really focused on jamming the bar back into me right away, then focus on a quick lockout. Before I would explode off teh floor too fast and while the bar would move well, I'd use a lot more energy getting the bar back into proper position.

  17. #42
    Senior Member
    Join Date
    Mar 2009
    Location
    PA
    Posts
    610
    3-28 ME Bench



    Warmup
    Chins w/ band assist 3x5
    External Rotations 3x15
    Band stretching
    Foam rolling


    ME Bench - Thumbs from smooth vs 120lb of chain (all reps paused)
    Bar x 3
    Bar + 40 chains x 3
    Bar + 120 chains x 3
    95 + chains x 3
    135 + chains x 3
    165 + chains x 3
    195 + chains x 3 PR
    215 + chains x 1
    235 + chains x 1 ***felt good, had another 10-15lbs left or so
    205 + chains x 1
    165 + chains x 8 ***Triceps were shot after this



    Overhand Rows / Rear Delt Shrugs
    3x15 / 3x15


    Hammer Curls / Pushdowns
    2 sets x a bunch of reps / 105 reps


    Good training today. Felt strong and solid on the bench. I'm definetly enjoying training 3 days a week. Keeps me more focused and I am more motivated to train.
    Last edited by byronsru24; 03-28-2011 at 05:27 PM.

  18. #43
    Senior Member
    Join Date
    Mar 2009
    Location
    PA
    Posts
    610
    3-30 ME Squat



    Warmup
    Underhand Row 3x15
    Band TKE's 3x20
    Abduction/Adduction w/ band 3x10 / 3x10
    Band stretching
    Foam rolling


    ME Box Squat (Low box, no knee wraps)
    Bar x 3 x 2
    135x3x2
    185x3
    225x3
    275x3
    315x3
    345x3
    375x1
    405x1 *chest caved on this comming off the box...pissed me off
    415x1 *this was solid. Had another 15lbs or so but I shut it down here




    Seated GMings w/ feet straight out
    95x8
    115x8
    135x8
    155x8


    Pdown Abs
    100 reps

    Leg Curls
    100 reps

    I haven't done box squats in forever. Last time I did them, my box squat was a good 10-15% off my freesquat max. My hips were on fire, along with my hamstrings the whole time. Even though I am training raw now I plan on throwing in some box squatting ocasionally to work on my power out of the hole.

  19. #44
    Senior Member
    Join Date
    Mar 2009
    Location
    PA
    Posts
    610
    Just had to give a quick shoutout to my friend Jillian here....I got Jillian into the sport years ago, and since then I haven't ran into many that train as hard as she does. She recently started training with Matt Wenning at his place in Columbus, and it is definetly helping her technique:

    Last edited by byronsru24; 04-01-2011 at 01:12 PM.

  20. #45
    Senior Member
    Join Date
    Mar 2009
    Location
    PA
    Posts
    610
    4-1 DE Bencht



    Warmup
    Pulls w/ mini band assist 3 sets of 5
    External Rotations 3 sets of 15
    Band stretching
    Foam rolling


    DE Bench (60% of raw max)
    180 x 8 sets of 3 *first 4 sets I went more controlled on the descent...the last 4 sets I went more ballistic




    5/3/1 Military Press (5/3/1 week)
    130x5
    155x3
    165x3 PR


    Pullups w/ mini assist
    3 sets of 5 reps

    Chins w/ mini assist
    3 sets of 5 reps

    Face Pulls
    100 reps

    Pushdowns
    100 reps


    Pretty good training today. I liked the changeup w/ my DE Bench. It definetly helps to save my elbows and shoulders from all teh pounding. I was real happy w/ the speed on my ballistic sets also. On my militaries, I misgrooved my first rep w/ 165 bad, and ended up hitting teh rack w/ my 2nd rep...fuck it....its a MILITARY press after all haha.

  21. #46
    Senior Member
    Join Date
    Mar 2009
    Location
    PA
    Posts
    610
    4-1 DE Squat (week 3 of straight weight wave)



    Warmup
    Overhand Rows 3x15
    TKE's 3x20
    Abduction/Adduction work 3x10 each
    Band stretching
    Foam rolling


    DE Squat (60% of max)
    280 x 10 sets of 2


    Pulls w/ plates on 8" tall platforms (against short mini's)
    135x3
    225x3
    275x3
    325x3
    375x3

    Video of some sets of DE squatting, and the last 2 sets of my platform pulls:



    Band Leg Curls
    100 reps

    AB work
    100 reps


    I was fuckin shot after the DE squatting and the pulls. Got a lot of good work in though, and bar speed on my squatting was still solid.
    Last edited by byronsru24; 04-04-2011 at 07:35 PM.

  22. #47
    Senior Member
    Join Date
    Dec 2009
    Posts
    523
    damn, the tension on those pulls looks insane.

  23. #48
    Senior Member
    Join Date
    Mar 2009
    Location
    PA
    Posts
    610
    Quote Originally Posted by H_M View Post
    damn, the tension on those pulls looks insane.
    Felt that way, but I pulled from that level because I get next to no leg drive, and that is also the the exact spot at my meet where my pull really slowed down. I'm paying for it today haha

  24. #49
    Senior Member
    Join Date
    Mar 2009
    Location
    PA
    Posts
    610
    4-6 ME Bench



    Warmup
    Band assisted Chins 3x5
    External Rotations 3x15
    Band stretching
    Foam rolling


    Floor Press (pinkie on rings) (w/ pause)
    Bar x 3 x 2
    95 x 3 x 2
    135 x 3
    185 x 3
    205 x 3
    225 x 3
    245 x 3
    265 x 1
    285 x 1
    265 x 1
    225 x 5


    JM press (thumbs width from smooth)
    Bar w/ 40lb of chain x 10
    Bar w/ 80lb of chain x 10
    Bar w/ 120lb of chain x 8 x 3 sets

    Video of the 245x3, 265x1, 285x1, 265x1 floor presses, and how I did my JM's:



    Overhand Rows
    3 x 15

    Pushdowns / Face Pulls
    105 reps / 100 reps

    Real solid training today. I haven't done floor press in ages. Its a LOT harder for me then regular flat bench. I can't arch nearly as much, nor use my legs so I end up pressing the bar a lot further. Definetly felt it in my triceps and in my shoulders as well. Since I already had the bar setup I figured I'd hammer my tri's some more w/ the JM's and I forgot how much they sucked haha.
    Last edited by byronsru24; 04-06-2011 at 06:56 PM.

  25. #50
    Senior Member
    Join Date
    Dec 2009
    Posts
    523
    hitting my triceps really paid off for my floorpress and i'm stealing those jm presses with chains from you sometime.

Similar Threads

  1. Pro Journal - Training Log
    By johnewing in forum Member Online Journals
    Replies: 165
    Last Post: 08-19-2011, 06:16 AM
  2. Strongman Training - January 2011
    By Tom Mutaffis in forum Members' Pics and Videos
    Replies: 2
    Last Post: 01-11-2011, 03:13 PM
  3. Training Log
    By Paul Stagg in forum Member Online Journals
    Replies: 48
    Last Post: 11-06-2006, 07:53 AM

Bookmarks

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •