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Thread: Brians 2011 Training log

  1. #51
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    Quote Originally Posted by H_M View Post
    hitting my triceps really paid off for my floorpress and i'm stealing those jm presses with chains from you sometime.
    My triceps are still sore today...haha...they worked well

  2. #52
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    4-8 ME Deadlift


    Warmup
    Underhand Row 3x15
    Overhand Row 3x15
    Foam Rolling
    Band stretching


    Pulls off 4 platforms vs short minis & quad mini's
    Bar + short mini's x 3
    Bar + short mini's + quadded mini's x 3
    135 + bands x 3
    185 + bands x 3
    225 + bands x 3
    275 + bands x 1
    300 + bands x 1
    325 + bands x 1 *tore 3 calloses on my right hand off on this rep. Stopped here

    Vid of 225x3, 275, 300, and 325x1




    Hands were all tore up so used straps and did some rep work
    185 + bands x 5 x 3 sets



    Rows
    3x12


    Leg Curls / Pdown Abs
    100 reps / 100 reps


    No idea how much band tension it was...all I know was it was fucking HEAVY. My glutes cramped at the top locking out both 300, and 325. I started the pull on 4 platforms, right where I really started stalling out at the meet w/ my pulls. If this doesn't make my lockout stronger I don't know what will haha.

  3. #53
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    4-11 DE Bench


    Warmup
    Band Assisted Chins 3x5
    External Rotations 3x15
    Foam Rolling
    Band stretching


    DE Bench w/ 40lbs of chain
    135 + Chains x 8 sets of 3

    Video of a few of the sets:




    5/3/1 Military Press (Deload week)
    *Figured I'd do some high rep work

    95 x 20 x 2


    Seated Row
    5x10


    Pushdowns / Band Pull aparts
    110 reps / 100 reps


    Good training today. Bench felt real fast and explosive...it better be...its 135 on the damn bar. Otherwise it was a deload week for the military press, so did a couple sets of 20 w/ 95lbs to get some blood and pump up the shoulders some.

  4. #54
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    4-13 DE Squat / DL


    Warmup
    Pulldowns 3x15
    TKE's 3x20
    Abduction/Adduction w/ bands 3x15 each
    Foam Rolling
    Band stretching


    DE Squat w/ 80lb of chain (45% of max)
    215 + Chains x 10 sets of 2


    DE Deadlift w/ 80lb of chain
    315 + Chains x 6 singles
    315 w/ no chain x 2 singles

    Video of some of my squats, deads, and the bloody hand:





    45deg Back Raise w/ 25lb plate behind head
    3x8 *focused on squeezing glutes at top and holding my arch for a 2 count


    Abs / Band Leg Curls
    100 reps / 100 reps


    Pretty good training today. Squats felt solid, and moved well. On my deadlifts I tore a callous off my hand midway through my sets. I did what any powerlifter should do....chalk that shit up and finish my training.
    Last edited by byronsru24; 04-13-2011 at 07:22 PM.

  5. #55
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    4-15 ME Bench


    Warmup
    Chins w/ band assist 3 x 6
    External Rotations
    Foam Rolling
    Band stretching


    Ultra Wide Grip Bench (paused)
    Bar x 5 x 2
    95 x 5 x 2
    135 x 5
    185 x 5
    205 x 5
    225 x 5
    245 x 5 *had another 5-10lbs in me but I shut it down after this


    JM's to throat w/ short mini's on bar
    Bar + bands x 8
    95 + bands x 8 x 3





    Underhand Rows
    5x15


    Pushdowns / Face Pulls
    110 reps / 100 reps

    So today I figured combine 3 things I suck at on the bench all at once.... I suck at reps.....I suck at benching with a real wide grip...and I suck at reps benching w/ a wide grip haha. This is definetly a lagging point of mine, so one week a month I will throw these in from now on. I had 5-10lbs left in me but I shut it down after the 245 set. Got through w/ my accessory work including the JM's in about 20minutes.

  6. #56
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    Seems like the training is on point. Keep up the good work.


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  7. #57
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    Quote Originally Posted by joey54 View Post
    Seems like the training is on point. Keep up the good work.
    Thank you sir... I try

  8. #58
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    4-18 ME GMings


    Warmup
    Rows 5x10
    Foam Rolling
    Band stretching


    GMings to pin 12 w/ 80lbs of chain
    Bar x 5 x 2
    Bar + chains x 3 x 2
    135 + chains x 3
    185 + chains x 3
    225 + chains x 3
    255 + chains x 3
    285 + chains x 3
    305 + chains x 1
    325 + chains x 1 *felt a LOT harder then it looked...stopped here




    Seated aka Wenning GMings
    135x10
    165x10
    185x10 PR
    135x20 *this smoked me


    Chuck V Row / Pdown Abs / Leg Curl
    4x15 / 100 reps / 100 reps


    The Gmings killed me. Felt it in my glutes and upper hamstrings which is the point of doing them. The seated Gmings roasted my low back, especially after the 20 rep set. Training is going well. Lower back strength is up, hamstring strength is up.

  9. #59
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    4-20 DE Bench


    Warmup
    Band assisted Chins 3x6
    External Rotator work 3x15
    Foam Rolling
    Band stretching


    DE Bench (wk 2 of chain wave 50% of max w/ 40lb of chain)
    150 + 40lb of chain x 3 x 8 sets


    5/3/1 Military (3's week
    125x3
    145x3
    160x4 PR

    Video of the last 4 sets of DE Bench, and the 160x4 PR Military set:





    Band Assisted pullups
    3 sets of 5

    Underhand Row / Band Pull aparts / Band pushdowns
    3x15 / 100 reps / 110 reps


    Speed felt good today, I was really hitting my groove the last few sets. The military press was a big PR for me. I neglected my military press for years, and it definetly held my bench back. To give you an idea, when I started dedicating myself to training the military press 4 months back I barely got 165 and I started the rep from my chin level. Today I got 160x4 bringing each rep down to my chest. That extra 4-5 inches makes each rep a LOT more difficult, but it is really carrying over to my raw bench. My shoulders feel healthier and stronger in a big way.
    Last edited by byronsru24; 04-20-2011 at 06:12 PM.

  10. #60
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    4-22 DE Squat


    Warmup
    Rows 3x15
    TKE's 3x25
    Abductor/Adductor work 3x10 / 3x10
    Foam Rolling
    Band stretching


    DE Squat (Wk 2 of Chain wave 50% w/ 80lbs of chain)
    235+80lbs of chain x 10 sets of 2


    Deadlifts (off 4 platforms) Straight weight
    225x3
    275x3
    315x3
    365x3
    405x3
    455x3 *Tore my callouses off on the first rep. Said fuck it and finished the set

    Here's a few of the sets of the de squatting, and the last 2 sets w/ the platform pulls:


    Back Raise w/ 25lb plate behind head
    3 sets of 8

    Leg Curls / Pdown Abs
    100 reps / 100 reps


    Real good training today. Speed on my squats was better then last week. All my band work has helped the topend of my pull in a big way. The 455x3 felt really easy, but I tore off my callouses after the first rep, so the last 2 sucked haha. Nothing beats the beggining of the weekend like leaving blood on the deadlift bar.

  11. #61
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    4-25 ME Bench


    Warmup
    Band Assisted Chins 3x6
    External Rotations 3x15
    Foam Rolling
    Band stretching


    ME Bench - CG Bench Vs dbld mini's (Paused)
    Bar x 3 x 2
    Bar + mini's x 3 x 2
    95 + mini's x 3
    135 + mini's x 3
    165 + mini's x 3
    195 + mini's x 3
    215 + mini's x 2
    235 + mini's x 1 - This was all out...shut it down here
    165 + mini's x 5 - Just to get some extra work in

    Here's the vid of the 215x2, and 235x1:


    Overhand Rowst
    3x15

    Underhand Rows / Pushdowns / Face Pulls
    3x12 / 110 reps / 100 reps


    Well today was one of those days, I felt tired, and not 100%. The last time I did this movement I didn't pause my reps, and I was also peaking for my meet. My PR's for this were 250x1, and 205x3. Knowing that I'm still right in shooting range of those #'s is a good thing, despite feeling not up to par. Ah well, every training day can't be 100% perfect. Just move on and do better next week.

  12. #62
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    4-27 ME Squat


    Warmup
    Underhand Rows 6x15 *going to start doing more sets during my warmup like this
    TKE's 3x25
    Abduction/Adduction w/ band 3x15 each
    Foam Rolling
    Band stretching


    ME Squat against strong bands *wrapped around rack and choked
    Bar x 3 x 2
    Bar + bands x 3
    95 + bands x 3
    135 + bands x 3
    185 + bands x 3
    225 + bands x 3
    275 + bands x 1
    300 + bands x 1
    315 + bands x 1 *smooth, but knees caving in. Got to remember to force them out more

    Vid of the 225x3, and 315x1



    Seated GMings
    135x10
    165x10
    195x10 PR

    Overhand Row / Leg Curls / Ab Work
    3x10 / 100 reps / 100 reps


    I haven't squatted against a lot of band tension in a long time. I'm definetly going to feel this tomorrow. The way I had the bands wrapped and choked put the tension between 175 and 185 at the top. The 315 rep was smooth, but I was shot by this point so I shut it down. Next time I should beat this easily. I'm also going to start adding in more sets of rows to my warmup. ITs an easy way to get extra volume in, and doesn't seem to be effecting my lifts.
    Last edited by byronsru24; 04-27-2011 at 06:33 PM.

  13. #63
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    4-29 DE Bench


    Warmup
    Rows 6x15
    External Rotations 3x15
    Foam Rolling
    Band stretching


    DE Bench (Wk 3 of chains) (55% bar weight + 40lbs of chain) (Pinkie on the rings)

    *dbld chain in the supports so it was totally deloaded at the bottom, but it came off fast right off the chest. Chains were just off the ground at lockout. Was a lot harder on the shoulders, but it will definetly help w/ speed off my chest, as well as my topend stabilization

    165 + 40lbs of chain x 8 x 3

    Video of DE benches:




    5/3/1 Military (5's week) Based off 180 max
    115x5
    135x5
    155x3 *should have had 5, but shoulders were shot. Going to take 10% off my max and start cycle over.

    Band Assisted Pullups / Pushdowns / Band Pull aparts
    3 sets of 5 / 110 reps / 100 reps

    Setting the chains up differently made my DE benches a LOT harder. On the militaries, my shoulders were shot, but its as good a time as any to back off on them some. I've made steady progress for 6months, so I'm taking the 1 step backward for 2 steps forward mentality.
    Last edited by byronsru24; 04-29-2011 at 06:34 PM.

  14. #64
    Train Hardcore!!! muscle_g's Avatar
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    Everything looks strong in here!! How much do you weigh now? Your looking huge!!
    Train Hardcore

    Best Lifts(SQ/BP/DL)
    625/450/500 multi-ply
    520/405/500 single-ply
    405/315/475 raw

    Training log
    http://www.wannabebig.com/forums/thr...72#post2635572

  15. #65
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    Quote Originally Posted by muscle_g View Post
    Everything looks strong in here!! How much do you weigh now? Your looking huge!!
    Thanks George. I have no idea what I'm weighing lately. Had to go a new hole in on my belt the last few weeks so I must be dropping weight in the gullet.

  16. #66
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    5-2 DE Squat


    Warmup
    Rows 6x15
    TKE's 3x25
    Abduction/Adduction w/ band 3x15 / 3x15
    Foam Rolling
    Band stretching


    DE Squat (Wk 3 of chains) (55% bar weight + 80lbs of chain)

    260 + 80lbs of chain x 8 doubles
    260 w/ no chain x 2 doubles


    DE Pulls 60%
    315 x 8 singles *Was toast after this

    Video of some of the sets of squats and pulls:


    Pdown Abs / Leg Curl
    150 reps / 100 reps

    Its a good thing I'm on 3 day training now because the DE days are definetly taking a lot outa me. I think before I would always just go through the motions things and not put truely 100% effort into them. Now that I am, I realize what a lot of the more advanced lifters must go through.

  17. #67
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    5-4 ME Bench


    Warmup
    Rows 6x15
    External Rotations 3x15
    Foam Rolling
    Band stretching


    ME Bench 2bds Thumbs from smooth (paused)

    225x3 to chest
    Added 2bbd
    255x3
    275x3
    295x2
    315x1
    335x1 *pretty happy with this. Was a grinder though haha
    275x3

    Vid of the 295x2, 315x1, and 335x1


    JM Presses (paused on pin 8)
    95x5
    135x5
    155x5
    165x5 *tri's were smoked


    DB Rear Delt shrug / Pushdowns
    4x10 / 110 reps


    Lots of volume on the bench today. I was toast after the 335 single. Since I have no meet planned for awhile, I plan on doing more volume for my ME movement, and not just worry about hitting tons of heavy 1's until I at least have a meet planned. The last time I did 2bds I took 255x1, 285x1, 315x1, and 345x1. So, with a lot more volume, I still managed a solid 335x1 w/ a pause. Things are l looking up on my bench.

  18. #68
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    Really like the outlook. Solid training.


    AtLarge Nutrition Supplements Get the best supplements and help support Wannabebig!

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  19. #69
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    Quote Originally Posted by joey54 View Post
    Really like the outlook. Solid training.
    Thanks man

  20. #70
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    5-6 ME DL


    ME Rev Band DL (Strong bands inside pin 25)
    135x3x2
    225x3
    335x2
    425x1
    475x1
    515x1
    565x1 *shut it down here, felt like shit


    Another one of those days. Its a combination of shit, so I'm not going to make an excuse. Its a good time for a deload, so I'll start things back up again after my buddies wedding next weekend.
    Last edited by byronsru24; 05-16-2011 at 05:54 PM.

  21. #71
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    De-loads over....time to get after it

    5-16 DE Bench


    DE Bench Straight weight
    135 x 8 sets of 3


    5/3/1 Military (reset max to 160)
    115x3
    130x3
    145x3
    115 x 3 sets of 8


    Chins w/ band assist
    3 sets of 5

    DB Rear Delt Shrug
    3 sets of 10


    Felt good to train again. I definetly needed the time off though. From now on I am going to just cut out ME and DE work on the 4th week, and take a week totally off after 8 weeks. I went hard for 8 straight weeks following the meet and it caught up to me. I'm going to stick w/ straight weight for my DE work, and I'm also going to lower the weight for awhile and concentrate on explosion. My DE work was starting to tax my ME work which isn't the plan haha. I'm also going to limit my accessory work to 2-3 exercises tops. My thinking is I'd rather hammer myself with 2 or 3 movements, then halfass it for 5-6 movements.

  22. #72
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    5-18 DE Squat / DL


    DE Squat straight weight
    205 x 10 sets of 2


    DE Pulls
    275 x 8 sets of 1


    45 deg back extensions
    3 sets of 12

    Straight leg situps
    3 sets of 10

    TKE's
    1 set of 50 per leg


    Felt real speedy, and I could concentrate more on speed and technique using the lighter weights. Going with heavier bar weight + the chains the last wave killed me, and my ME work suffered as a result. This time around doing things differently and so far it is going well. In case no one noticed, I am going to limit my exercises to 5 total. A main movement, a supplemental, then 2-3 accessory exercises at the most. I'd rather do less exercises, but get more out of them.

  23. #73
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    Bang for your buck. Great idea.


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  24. #74
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    Quote Originally Posted by joey54 View Post
    Bang for your buck. Great idea.
    Thats the idea.

  25. #75
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    5-20 ME Bench


    Thumbs from smooth w/ 120lb of chain
    Bar x 3
    95 x 3
    135 x 3
    185 x 3
    205 x 1
    225 x 1 *lost all upper back tightness 3/4 the way up. Took forever to lockout the last few inches haha
    205 x 1


    JM's paused on pin 7 w/ 120lb of chain
    65 x 5 x 3 sets


    Pendalay Rows (first time doing these)
    135 x 8
    155 x 5
    185 x 5 x 3 sets

    Face Pulls
    3 sets of 15

    External Rotations
    3x15


    The good was that I strained...haha. The 225 rep came up real fast, to the point where I lost all my upper back tightness and TOTALLY flattened out about 3/4 the way up. Took me a good 3+ seconds to lockout the last few inches. Strength felt good however. I'm down about 20lbs since my meet back in march. My PR on this was 235, so I'm not too upset w/ today. Came into this workout super stressed, so I knew a PR wasn't happening. My goal was to strain, and get as close to my old PR as possible. Mission achieved haha.

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