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Thread: Brians 2012 Training Log

  1. #126
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    9-14 ME Bench(Week 1 Meet Training for December Lexen)

    Warmup

    Band traction upper
    Band traction lower
    Foam rolling
    Underhand Pulldowns 3 x 15
    Overhand Pulldowns 3 x 15
    External Rotations 3 x 15


    CG Bench w/ 120lb of chain

    Bar x 3 x 2
    Bar + 80lb of chain x 3
    Bar + 120lb of chain x 3
    95 + chains x 3
    135 + chains x 3
    165 + chains x 1
    195 + chains x 1
    225 + chains x 1
    250 + chains x 1
    225 + chains x 1



    Regular Grip w/ 120lb of chain

    135 + chains x 3
    155 + chains x 3
    175 + chains x 3



    High Rows

    3 x 15


    Hammer Curls

    3 x 15




    Felt solid on the bench today. Had another 10+lbs and speed was real good till the top 1/4. Great way to start off the training cycle for the meet.

  2. #127
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    9-17 ME Squat(Week 1 Meet Training for December Lexen)

    Warmup

    Band traction upper
    Band traction lower
    Foam rolling
    TKE's


    Squats w/ Rev mini's
    Bar x 3
    Bar x 3
    135 x 3
    185 x 3
    225 x 3

    **Added dbld mini's**
    315 x 3
    365 x 3
    405 x 1

    **Added Black Metal Wraps
    455 x 1
    495 x 1
    535x1 PR
    550x1 PR *Saw some stars after this one....this was my goal for the day





    Did nothing else because I was lazy haha.


    550 was solid. Haven't worn my wraps since last october, and it was a bitch walking shit out with them. On my heavy squat days until the meet I'm going to wrap up for a few sets to get used to them. Otherwise I felt great. Had another 15-20 in me for sure. so 500 should be no problem at the meet whatsoever.

  3. #128
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    9-20 DE Bench(Week 2 Meet Training for December Lexen)

    Warmup

    Band traction upper
    Band traction lower
    Foam rolling
    Overhand Row 3 x 15
    Underhand Row 3 x 15
    External Rotations 3 x 15


    DE Bench w/ 40lb of chain

    135 x 3 sets of 3
    150 x 3 sets of 3


    Standing Military Press

    95 x 3 sets of 10


    Pullups w/ band assist

    3 sets of 8


    Hammer Curls

    3 sets of 15


    Pushdowns w/ miniband

    100 reps





    Speed was ok today. Tomorrow will be the day from hell because of all the fucking apple fanatics. Even though I'll be making $$ I hate the Iphone5 already haha.

  4. #129
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    9-24 DE Squat and Pull(Week 2 Meet Training for December Lexen)

    Warmup

    Band traction upper
    Band traction lower
    Foam rolling
    Overhand Row 3 x 15
    Underhand Row 3 x 15
    TKE's 3 x 25


    DE Squat (Straight weight)

    225 x 6 sets of 2
    250 x 2 sets of 2
    260 x 2 sets of 2 *All were fast as they should be


    DE Pull

    275 x 6 singles
    295 x 2 singles


    Pdown Abs

    3 sets of 15






    Training went real well considering I've hardly gotten any sleep in the past few days. Long story short:

    You've probably all heard the phrase "They don't make em like they used to"....well apparantly that applies to how tough some old people are too.

    72hrs ago, my gramma had a large portion of her brain removed, and a 20% chance to survive. Not only that, but the portion of her brain that was removed is responsible for motor control, and muscular movement as well. At the time, we didn't know if she DID somehow survive, if she'd end up being a vegetable, and unable to move, eat, or breathe on her own ever again.

    2 days later she is now breathing on her own, moving her limbs, and TALKING as well! She isn't out of the woods yet, and she has a long and hard recovery but the important thing is she's still there. She will get through this. The doctors said its basically nothing short of a medical miracle. I've never been a religious person, I just think its my gramma being the tough old bitch that she is.

    With that being said, I cut training short today to go visit her, and it was the best thing I could have done. She is truely an inspiration to me.
    Last edited by byronsru24; 09-24-2012 at 05:54 PM.

  5. #130
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    9-28 ME Bench (Week 2 Meet Training for December Lexen)

    Warmup

    Band traction upper
    Band traction lower
    Foam rolling
    Overhand Row 3 x 15
    Underhand Row 3 x 15
    External Rotations 3 x 15


    Bench w/ Reverse strong bands

    Bar x 5
    Bar x 3
    95 x 3
    135 x 3
    225 x 3

    **Added reverse strong bands**

    275 x 3
    315 x 1
    345 x 1
    375 x 1
    405 x 1
    435 x Miss


    Overhand Wide Grip row

    3 x 15


    Face Pulls

    3 x 15


    Hammer Curls

    3 x 15


    Band Pushdowns

    100 reps






    Work has been nuts lately, and between that and visiting my gramma when I can in the ICU training hasn't been happening the way I'd like. Felt real good benching tonight until the 435 set. 1/2 way up my entire back locked up hard. Grinded it up to about 3/4s of the way then lost it lol. Haven't had that happen to me in awhile, so I'm not going to get all mental about it.

  6. #131
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    10-1 ME DL (Week 2 Meet Training for December Lexen)

    Warmup

    Band traction upper
    Band traction lower
    Foam rolling
    Overhand Row 3 x 15
    Underhand Row 3 x 15


    DL w/ plates on 4 platforms vs quad mini's

    **Added quad mini's right away**
    Bar x 5
    Bar x 3
    95 x 3
    135 x 3
    185 x 3
    225 x 3
    275 x 1
    315 x 1
    355 x 1
    390 x 1 PR *This fucking sucked


    More Pulls w/ same setup
    275 x 5 x 3 sets



    Pdown Abs
    3 x 12


    Band Leg Curls

    3 sets x a bunch of reps




    Was very happy w/ this PR pull today. I'm early in my training cycle, and my pull feels stronger then its ever been. All the volume after the heavy 1's kicked my ass so I took it easy on assistance work for the day.

  7. #132
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    10-5 DE Bench (Week 3 Meet Training for December Lexen)

    Warmup

    Band traction upper
    Band traction lower
    Foam rolling
    Overhand Row 3 x 15
    Underhand Row 3 x 15
    External Rotations 3 x 15
    Pdown Abs 3 x 15


    DE Benches

    135 + 40lbs of chain x 3 x 3 sets
    135 + 80lbs of chain x 3 x 3 sets


    Standing Military Press
    95 x 3
    115 x 3
    135 x 3
    155 x 1
    170 x 1
    185 x 3 PR
    135 x 5
    135 x 5
    135 x 5



    Chins
    5 sets





    Felt awesome tonight. Really felt speedy on the bench. Put a bit of leg drive in for the militaries, but thats ok by me. Going to do that for awhile to push my military up some. Otherwise did a bunch of sets of chins w/ my bodyweight and called it a night

  8. #133
    Senior Member jason2459's Avatar
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    See you're still trying to kill yourself with those quad bands. Those suck. Oh yeah, hey.

  9. #134
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    10-8 DE Squat and Pull (Week 3 Meet Training for December Lexen)

    Warmup

    Band traction upper
    Band traction lower
    Foam rolling
    Overhand Row 3 x 15
    Underhand Row 3 x 15
    TKE's 3 x 25
    Pdown Abs 3 x 15


    DE Squats w/ light band wrapped 2x over bottom of rack

    185 x 2 sets of 2
    205 x 4 sets of 2
    225 x 2 sets of 2


    DE Pulls
    275 x 4 singles
    295 x 4 singles



    Pdown Abs
    5 sets of 15





    Felt strong and fast. Got through this in about an hour.

  10. #135
    Senior Member jason2459's Avatar
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    Caught up with your training log here now. Hope your grandma is doing ok now. Nice 600 pull in your last meet too.

  11. #136
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    10-11 ME Bench (Week 3 Meet Training for December Lexen)

    Warmup

    Band traction upper
    Band traction lower
    Foam rolling
    External Rotations 3 x 15


    Bench vs new EFTS Onyx Mini's
    Bar x 5
    Bar x 5

    **Added mini's**

    95 x 3
    135 x 3
    165 x 3
    195 x 3
    225 x 1
    245 x 1
    265 x 1 PR
    245 x 1


    Overhand Row
    3 x 15

    Underhand Row
    3 x 15

    Hammer Curls
    3 x 15

    Pdown Abs
    3 x 15





    Felt strong today. Got a solid PR w/ a bit of room to spare.

  12. #137
    Senior Member jason2459's Avatar
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    How do you like the Onyx bands? My bands were pretty old and just got a new set of the onyx bands too. I don't like they are all black which I'll get over but they seem to have more bite as they stretch out.

  13. #138
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    Last post in here for a long time I Think....I just got a call from my girlfriends parents....she was killed in a car accident while driving to the airport to come home from a big company meeting in California. Needless to say I'm still in a state of shock from it. I've loved this woman for years, had just paid off an engagement ring, and was going to propose to her on our anniversary and to have her taken like this is just a bit too much for me to handle right now. I need some time to sort this out, so I won't be posting here for awhile.

  14. #139
    Senior Member ehubbard's Avatar
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    My heart aches for you B.

  15. #140
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    Life must go on. I figured I'd not bother training again until I felt like it. I'm not doing the Lexen meet anyway because quite frankly my head still isn't into it 100%, and I"m not someone to halfass things. For now I'm just going to take it week by week and see how things go training wise. Here's the past few training sessions..


    10-27 DE Squat


    DE Squats straight weight
    225 x 3 sets of 2
    245 x 3 sets of 2
    265 x 2 sets of 2


    DE Pulls Straight weight
    275 x 6 singles

    Pdown Abs
    3 x 15

    Underhand Row
    3x15




    10-29 DE Bench


    DE Bench straight weight
    135 x 3 sets of 3
    150 x 3 sets of 3


    CG Floor Press
    225 x 5
    225 x 5
    225 x 5


    Pushdowns
    3 sets


    Overhand Row Row
    3 sets of 12


    Hammer Curls
    3 sets of 15





    11-5 ME Lower


    Suspended GMings
    Bar x 5
    Bar x 5
    95 x 3
    135 x 3
    185 x 3
    225 x 3
    275 x 3
    315 x 3
    345 x 3
    375 x 3
    405 x 3 PR


    More Gmings
    275 x 5 x 3 sets


    Pdown Abs
    3 x 15


    Overhand Row
    3 x 10




    11-8 ME Bench


    CGBP
    Bar x 5
    Bar x 3
    95 x 3
    135 x 3
    185 x 3
    205 x 3
    225 x 3
    245 x 3
    265 x 3
    285 x 3
    305 x 3 PR


    Wide Grip Bench (Pinkie on rings)
    225 x 5
    225 x 5
    225 x 5

    Chins
    3 sets


    Pushdowns
    3 sets
    Last edited by byronsru24; 11-08-2012 at 07:38 PM.

  16. #141
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    sorry to hear that brian. benchpress is looking good though

  17. #142
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    Quote Originally Posted by H_M View Post
    sorry to hear that brian. benchpress is looking good though
    Thanks man.

  18. #143
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    11-11 DE Squat


    DE Squats straight weight
    225 x 8 sets of 2


    DE Pulls Straight weight
    275 x 6 singles

    Back Raise vs choked light band
    3 x 10

    Pdown Abs
    3 x 20


    Had a lot of anger today. Didn't care that it was 225, just wanted to get as much speed into the bar as possible.

  19. #144
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    11-13 DE Bench


    DE Bench w/ 40lb of chain dbld
    135 x 6 sets of 3


    CG Floor Press
    2 sets of 5
    2 sets of 3

    Overhand Rows
    4 x 12

    Hammer Curls
    3 x 15

    Going to keep the weight light on speed day for another week or two, then start going a bit heavier. Heads still not 100% into training, but I did manage to talk to a friend of mine for the past 10 years the other day about everything and it definetly helped.

  20. #145
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    11-17 ME Pull


    Pull w/ plates on 4 platforms while standing on 45lb plate vs quad mini's
    Bar x 5
    Bar x 3

    **Added quad onyx mini's

    135 x 3

    **Stood on a plate after this

    185 x 3
    225 x 3
    255 x 3
    285 x 3
    315 x 3 *shut it down here


    Took plate away, pulled standing on the floor vs quad mini's
    225 x 3 sets of 5

    Underhand Rows
    3 x 15

    Pdown Abs
    3 x 20


    Tried something new w/ my platform pulls. Stood on a 45lb plate. Made me pull it another few inches, but more importantly, it ended up being more band tension at the top. I think this height will help me more since it really jacked up fast right below the knee. Had more then the 315 in me, but its been awhile since I've pulled heavy so I shut it down there.

  21. #146
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    11-19 ME Bench


    CGBP Vs dbld Onyx mini's + short mini's
    Bar x 5
    Bar x 3

    **Added dbld Onyx mini's

    Bar x 3

    **Added short mini's

    Bar x 3
    95 x 3
    125 x 3
    150 x 3
    170 x 3 *back cramped up, stopped here


    Overhand Row
    3 sets of 15

    Band Snatches
    3 sets of 12

    Hammer Curl
    3 sets of 15



    The band tension made the benches fucking suck at the top. Back cramped up good on the 170 set so I shut it down there.

  22. #147
    Senior Member jason2459's Avatar
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    you and your damn bands... lol

  23. #148
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    Quote Originally Posted by jason2459 View Post
    you and your damn bands... lol
    They suck, and hurt like hell. But they work lol

  24. #149
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    Here's vids from the past few weeks:


  25. #150
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    Wasn't in the mood to enjoy the day. It feels so strange not having Jess around for the holidays. I'm sure Christmas will be worse. Anyway, I got pretty angry, but ended up having one of the best DE lower workouts of my life.


    11-22 DE Squat and Pull


    DE Squat w/ 80lb of chain

    205 + 80lbs of chain x 8 sets of 2


    DE Pulls

    295 x 6 singles


    Back raise w/ light band around neck
    4 sets of 12


    Pdown Abs
    3 sets of 25


    Great bar speed. Technique felt ROCK solid. Tomorrow will be hell on earth at work, but at least I will make $$. I've made it my goal for this to be my LAST year working in retail.
    Last edited by byronsru24; 11-22-2012 at 01:06 PM.

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