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Thread: The Stump returns...AGAIN!

  1. #51
    WBB Team Captain Coke's Avatar
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    Clearly on a roll again these days, good job.

  2. #52
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    thanks brother

    2/5/11 ME Bench

    Bench w/ Chain (80 lbs)
    bar x tons
    80 x 5
    135 + 80 x 3
    185 + 80 x 3
    225 + 80 x 3
    275 + 80 x 1
    325 + 80 x 1 x 3

    2 board drop chain

    415 x 1

    easy stuff

    CGBP w/ foam block
    225 x 15
    225 x 15
    225 x 12

    Shrugs
    300 x 12 x 3

    Bench DB Row (stomach down)
    70s x 12 x 3

    Hammer Curls
    20s x 15
    30s x 15
    40s x 15
    2000 or bust

  3. #53
    Resolute -JM-'s Avatar
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    Strong benching big guy. Those chains will be a lot less brutal on your tendon than the bands
    This is the true joy in life, the being used for a purpose recognized by yourself as a mighty one; the being thoroughly worn out before you are thrown on the scrap heap; the being a force of Nature instead of a feverish selfish little clod of ailments and grievances complaining that the world will not devote itself to making you happy - George Bernard Shaw

  4. #54
    LittleJake JSully's Avatar
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    strong bench, weak rows.. step it up mang
    Jake Sullivan
    6' - 280lbs - 29yrs old - Professional Highland Games Athlete
    curently off-season
    HG training log = road to pro
    youtube channel = www.youtube.com/xtra0t

  5. #55
    WBB Team Captain Coke's Avatar
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    Major props on the bench.

  6. #56
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    Is that a call out big jake? hahaha. Ive been going lighter on my back work and more focused. Any row done laying on a bench face down is hard. Next sunday ill use 120s for 12s =).

    2/6/12 ME DL

    Reverse Band DL (blues set pretty low, id say no more then 100 off the bottom)
    245 x 3
    335 x 3
    425 x 3
    515 x 1
    565 x 1
    605 x 1
    660 x 1
    710 x .99 WTF i cant seem to get rid of this lockout problem

    Heres the videos...

    http://www.facebook.com/photo.php?v=...type=2&theater
    http://www.facebook.com/photo.php?v=...type=2&theater

    Sled Drag / Zercher Farmers Walk
    4p x 40 yards x 3
    1p x 40 yards x 3 (zercher)

    45* Back Raises
    bw x 12
    bw + 45 x 12 x 4

    Leg Raises
    single + double leg for 4 sets

    Pissed, i should crush that weight, i still feel confident on a 650 raw pull @ 242 or less. That would be a 35 pound PR.


    425 x
    2000 or bust

  7. #57
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    2/8/12 Lockout/Bench Assist

    "tricep deaths" 3 board / 4 board / 5 board close grip
    135 x 2 x 2 x 2
    225 x 2 x 2 x 2
    315 x 2 x 2 x 2
    365 x 2 x 2 x 2
    405 x 2 x 2 x 1

    Fat Bar OH Extension
    50 x 20
    70 x 15
    90 x 12
    90 x 8

    Fat V Bar Pushdowns
    115 x 12
    135 x 12
    155 x 12

    shoulder was done after this

    Incline DB Rear Delts
    20s x 15
    30s x 15
    40s x 15
    50s x 15

    Fat Bar Pulldowns / Fat Bar Cable Row
    150 x 10 / 200 x 10
    200 x 10 / 300 x 8

    Hammer Curls
    20s x 20
    30s x 15

    arms were spent from the fat bar back work

    CBL seems to be working good, BF is down 1.5 - 2 %
    2000 or bust

  8. #58
    WBB Team Captain Coke's Avatar
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    Crazy amount of weight where you failed the lockout, gonna nail that shit one day soon.

  9. #59
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    Thanks Coke. That spot has been failing me for a while now including at meets. I need to figure out what im doing wrong.
    2000 or bust

  10. #60
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    2/9/12 DE Squat

    SSB w/ blue bands off 14" box
    bar x million
    bar + blues x 5
    155 + blues x 3 x 2
    245 + blues x 2
    295 + blues x 2
    355 + blues x 2 x 6

    tough this week, 550 lbs at the top for speed with no belt is hard, lol.

    SSB Seated GM (bar backwards)
    bar x 10
    115 x 10 x 5

    GHR (foot plate set very high)
    BW x 12 x 3

    CG Pulldowns
    125 x 20 x 2

    Leg Raise / Seated Ab Pulldown
    BW x 10 / 65 x 10 done for 4 sets

    good workout
    2000 or bust

  11. #61
    WBB Team Captain Coke's Avatar
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    Doing great Rob, way to grind it out.

  12. #62
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    Thanks uncle Coke

    2/12/12 ME Bench

    8 sets ab work

    Arch Bar w/ Feet up
    bar x zillion
    135 x 5
    185 x 3
    225 x 3
    275 x 3
    315 x 1
    350 x 1

    add slingshot

    405 x 1

    both easy

    Incline DB
    70s x 20 x 2

    Pec Dec
    80 x 20 x 2

    Standing Plate Press
    50 x 10 x 3

    T Bar Row
    3 plates x 10 x 5

    YTWLs
    10 x 5 x 4

    boy do those suck! too heavy next time ill use a 5 pound plate
    2000 or bust

  13. #63
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    Just if anyones wondering why my volume is still kind of low i need to bring it up gradually ive gotten too used to doing very little for assistance lately. Plus the fact im on a diet, training raw, and all natty lol.
    2000 or bust

  14. #64
    Senior Member Invain's Avatar
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    Just watched your dead vids. That's literally the exact same spot I get stuck.
    Best lifts: 615/475/660, Raw w/ Wraps
    http://www.youtube.com/user/invain622002

  15. #65
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    I'm telling you man its haunting me. I would put money that i could get 700 to my knees but i just cant seem to straighten my legs.
    2000 or bust

  16. #66
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    2/13/12 Lower Deload

    Prowler
    1pps x 40yd x 2
    2pps x 40yd x 1
    3pps x 40yd x 2
    2pps x 40yd x 2

    these are brutal lol

    Back Attack
    green band x 10
    2 green band x 10
    2gb + 45 x 10 x 3

    Straight Leg Situps
    BW x 10
    BW + 45 x 10 x 3

    Good deload
    2000 or bust

  17. #67
    WBB Team Captain Coke's Avatar
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    The prowlers are indeed killer bro, moving on strong.

  18. #68
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    Thanks coke, it was a great combonation of cardio and strength. Something a football team would do.
    2000 or bust

  19. #69
    Resolute -JM-'s Avatar
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    Strong bench work. I think I need to use the SS more sparingly like you are doing. When are you back in the shirt? Or are you competing raw?
    This is the true joy in life, the being used for a purpose recognized by yourself as a mighty one; the being thoroughly worn out before you are thrown on the scrap heap; the being a force of Nature instead of a feverish selfish little clod of ailments and grievances complaining that the world will not devote itself to making you happy - George Bernard Shaw

  20. #70
    LuNa
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    Very good training going on in here. Im very interested in seeing your results with CBL. Im thinking about giving that a try myself.

  21. #71
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    JM - im training raw for a meet on 3/31 as well as on a diet to become a "solid" 242 again. I like throwing it on to overload plus save my left bicep tendon. Floor presses i need everything i can get i basically bench with my legs lol.

    Luna - So far, only 2 weeks in not counting the prep phase, my weight hasnt moved much (3 lbs) but my caliper readings are way down.

    2/15/12 Bench Assist

    Dips w/ Slingshot
    BW x 15
    BW x 15
    BW x 15
    BW + 30lb chain x 5 x 6
    BW + 30lb chain x 5 x 6

    i have to use the slingshot because of my bicep tendon

    Fat V-Bar Pushdowns
    60 x 15
    70 x 15
    80 x 15
    90 x 15

    Fat V-Bar OH Ext
    40 x 10
    50 x 10
    60 x 10

    Rope Pushdowns
    40 x 20 x 2

    Barbell Row (done from the floor)
    135 x 10
    225 x 10
    315 x 7
    185 x 10

    wanted 10 on 315, i reset on the floor every rep, i could of done 10 but i would of basically been standing up.

    KB Bottoms Up Press
    12kg x 10
    16kg x 10
    20kg x 10

    Fat V-Bar Curls
    60 x 10 x 4

    Hurt something in my chest/arm area because i couldnt sleep last night, idk wtf i did.
    2000 or bust

  22. #72
    LittleJake JSully's Avatar
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    Quote Originally Posted by Stumprrp View Post
    Just if anyones wondering why my volume is still kind of low i need to bring it up gradually ive gotten too used to doing very little for assistance lately. Plus the fact im on a diet, training raw, and all natty lol.
    these are big and are the very reason I don't do a lot of assistance anymore either. If you're making improvements, why change something. workouts looking solid in here.
    Jake Sullivan
    6' - 280lbs - 29yrs old - Professional Highland Games Athlete
    curently off-season
    HG training log = road to pro
    youtube channel = www.youtube.com/xtra0t

  23. #73
    Resolute -JM-'s Avatar
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    i have to use the slingshot because of my bicep tendon
    Hey man dont be ashamed, lol. Wear it with pride.

    I never have the damn thing off and my shirted bench is the best its ever been.

    Didnt realise that was a floor press. Very very nice.
    This is the true joy in life, the being used for a purpose recognized by yourself as a mighty one; the being thoroughly worn out before you are thrown on the scrap heap; the being a force of Nature instead of a feverish selfish little clod of ailments and grievances complaining that the world will not devote itself to making you happy - George Bernard Shaw

  24. #74
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    Jake - the volume has been working well, and i figure while im still 22 i should be able to get away with it lol. those rows were for you BTW.

    JM - not ashamed at all bro. better safe then sorry lol. not really a "floor" press but basically a bench with my feet up on another bench, legs straight so i dont cheat. that arch bar adds a good inch to your ROM as well.

    Thanks for the support everyone
    2000 or bust

  25. #75
    LittleJake JSully's Avatar
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    Quote Originally Posted by Stumprrp View Post
    Jake - the volume has been working well, and i figure while im still 22 i should be able to get away with it lol. those rows were for you BTW.
    lol, funny because I did rows yesterday too. I usually do a shitload of pullups during my upper and skimp on the rows. Yesterday I did a shitload of rows and skimped on the pullups. Went 225x10, 275x8, 315x8, 365x6x2, 225x12x3. I need to update my log. I didn't fully reset though. Those are tougher.
    Jake Sullivan
    6' - 280lbs - 29yrs old - Professional Highland Games Athlete
    curently off-season
    HG training log = road to pro
    youtube channel = www.youtube.com/xtra0t

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