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Thread: Brians 2012 Training Log

  1. #1
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    Brians 2012 Training Log

    Been awhile since I've kept a log here. Was planning on doing the Lexen meet in March but got sick with the flu and lost a lot of weight in the process. Things are finally back to normal and my weight is back up so I figure I might as well start keeping a log again.

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    Last couple workouts:

    4-8 ME DL


    Warmup
    Band traction upper
    Band traction lower
    Foam Rolling
    Rows 4 x 15

    ME DL against quadded mini's from the floor
    225x1
    275x1
    315x1
    405x1
    435x1 PR


    Back raises w/ 25lb plate behind head
    3 sets of 7

    Pdown Abs / Side Bends
    3 sets of 20 / 3 sets of 15

    ***The DL PR was big. I haven't pulled heavy from the floor in a few months, and I know I'm good for a 600+ pull at my next meet.





    4-10 DE Bench


    Warmup
    Band traction upper
    Band traction lower
    Foam Rolling
    Band assisted pullups 3 sets of 6
    External Rotations 3 sets of 15


    DE Bench w/ 80lb of chain
    135 + chains x 6 sets of 3 *Paused all reps


    Standing Military Press
    95lbs x 4 sets of 10

    Band Assisted Pullups
    3 sets of 6

    Pushdowns
    100 reps

    Speed was solid. The paused rep benching is helping my raw bench a lot.


  3. #3
    Senior Member ehubbard's Avatar
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    Nice pull, fatty

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    Thanks ugly

  5. #5
    Moderator joey54's Avatar
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    Welcome back. There is gonna be a shit ton of WBBer's at the RPS PA state meet in Lancaster at the end of July.


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

    Just get under the bar!

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    Quote Originally Posted by joey54 View Post
    Welcome back. There is gonna be a shit ton of WBBer's at the RPS PA state meet in Lancaster at the end of July.
    Thanks man

  7. #7
    Train Hardcore!!! muscle_g's Avatar
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    Good to see you back!!!
    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

  8. #8
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    Quote Originally Posted by muscle_g View Post
    Good to see you back!!!
    Awwww did ya miss me? haha

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    4-13 DE Squat and Pull


    Warmups
    Band traction upper
    Band traction lower
    Foam rolling
    Rows 4 x 15
    TKE's 3 x 25


    DE Squats w/ Chains
    205 w/ 80lb of chain x 2 sets of 2
    205 w/ 120lb of chain x 6 sets of 2


    DE Pulls w/ chains
    275 w/ 80lb of chain x 2 singles
    275 w/ 120lb of chain x 4 singles
    **took chains off**
    315 x 2 singles

    Band Leg Curl / Pulldown Abs
    100 reps / 4 sets of 12


    Speed was solid on everything. The band leg curls are really bringing up my hamstrings and letting me sit back better into my squats. Low bar is really working well for me.


  10. #10
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    Quote Originally Posted by joey54 View Post
    Welcome back. There is gonna be a shit ton of WBBer's at the RPS PA state meet in Lancaster at the end of July.
    Dunno if I'll be able to make that. I'll be doing Carl Seekers summer meet in Warren in July, then planning on a full meet in the fall sometime. Might consider the Christmas Carnage because it looks like a blast from the videos I've seen
    Last edited by byronsru24; 04-15-2012 at 05:22 PM.

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    4-16 ME Bench


    Warmups
    Band traction upper
    Band traction lower
    Foam rolling
    Band assisted pullups 3 x 6
    External Rotatorees 3x15


    ME Bench w/ mini's dbld + short mini's
    Bar x 3 x 2
    Bar + mini's dbld x 3
    Bar + mini's dbld + short bands x 3
    95 + bands x 3
    135 + bands x 3
    165 + bands x 1
    185 + bands x 1
    205 + bands x 1
    225 + bands x 1 PR


    BB Extensions
    75 x 5 sets of 12

    Underhand Rows
    5 sets of 15


    Bench went real well. That was a 10lb PR for me on this movement and it was solid. Top 1/4 was rough but I expected it to be.



  12. #12
    Moderator joey54's Avatar
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    Very powerful.


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

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  13. #13
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    Quote Originally Posted by joey54 View Post
    Very powerful.
    Thanks man

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    4-18 ME Squat


    Warmups
    Band traction upper
    Band traction lower
    Foam rolling
    Rows 4 x 15
    TKE's 3 x 25


    ME Low Box Squat (Knee sleeves only)
    Bar x 5 x 2 (hips were tight today)
    135 x 3
    185 x 3
    225 x 3
    275 x 3
    315 x 3
    365 x 1
    405 x 1
    445 x 1 PR *Felt like I pulled a glute halfway up so it made the lift a bit ugly


    Pdown abs
    2 sets x a bunch





    Had to cut training a bit short due to having too much shit to get done, and not enough time to do it. Felt like I pulled my right glute halfway up on the 445 rep. Made it look pretty damn ugly, but strangely it felt pretty easy. I've felt somewhat beat up lately, so its as good a time as any for a nice deload week of doing jack shit.

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    4-24 DE Bench


    Warmups
    Band traction upper
    Band traction lower
    Foam rolling
    Band Assisted Pullups 3 sets of 7
    External Rotations 3 sets of 15


    DE Bench w/ 40lb chain dbld over support chain
    135 x 3 sets of 3
    150 x 3 sets of 3

    ***Chains were totally deloaded at the bottom, and totally off the ground at the top...made the midrange harder to drive through, and the lockout/stability was harder


    Standing Military
    95 x 5
    115 x 5
    135 x 3 sets of 5

    Band Assisted Chins
    3 sets of 7

    Pushdowns
    100 reps




    The week off did me a lot of good. Joints, hip, and neck felt gtg. The way I setup the chains this time, made it harder to drive through the midrange portion of the lift, and the lockout/stablity was especially harder due to the chains being totally off the floor. Going to stick with this setup for awhile and see what it does.

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    4-26 DE Squat


    Warmups
    Band traction upper
    Band traction lower
    Foam rolling
    Underhand Pulldowns 4 sets of 15
    TKE's 3 sets of 25


    DE Squat w/ 80lb of chain dbld over support and off ground at top
    205 x 4 sets of 2
    225 x 4 sets of 2

    ***These made stability a bitch and really forced me to stay tight and try and keep my barpath solid. Speed was still good however.


    DE Pulls vs short minis
    275 x 5 singles
    275 x 1 single *with straight weight

    Eagle abs
    w/ 35lb plate behind head x 3 sets of 5

    Band Leg Curls
    100 reps


    Real good speed workout. The eagle abs were tough as shit. I need more abdominal work anyways. My core was pretty fried from the hanging chain squats though.


  17. #17
    Moderator joey54's Avatar
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    Seem to be moving the weight at a good speed.


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

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  18. #18
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    Quote Originally Posted by joey54 View Post
    Seem to be moving the weight at a good speed.
    With me bar speeds real important. I don't have that brute "grinding strength" like some guys have.

  19. #19
    I Wanna Be Strong(er)
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    strong stuff going on in here!
    any meet plans?
    Get Strong(er)
    http://www.wannabebig.com/forums/sho...58#post2340758
    "You Were Born Small & Weak....But Nobody Said You Have To Stay That Way"

    "Gain weight - this is almost impossible to recommend right now. The whole world is on a skinny jeans kick and visible abs are "in". What is also in-style is not being a narcissitic pussy. Performance trumps looks EVERYTIME. Just ask the next woman you sleep with" Jim Wendler

  20. #20
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    Quote Originally Posted by T o m m Y View Post
    strong stuff going on in here!
    any meet plans?
    Probably doing Carl Seekers July Push/Pull meet in Warren,PA. Then shooting for possible the RPS Christmas Carnage in December

  21. #21
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    4-28 ME Bench


    Warmups
    Band traction upper
    Band traction lower
    Foam rolling
    Band assisted pullups 3 sets of 7
    External Rotations 3 sets of 15


    Close Grip Bench
    Bar x 5 x 2
    95 x 3
    135 x 3
    185 x 3
    225 x 1
    250 x 1
    275 x 1
    300 x 1 PR ***VERY solid rep. Looking at the video I'd say I had another 15-20 in me


    BB Extensions
    75 x 4 sets of 12
    85 x 1 set of 12

    Overhand Pulldowns Superset w/ Band Pull Aparts
    3 sets of 15 / 3 sets of 15




    Very happy with this session. Had plenty more on the bench, but I stopped there. No point in going crazy this far out from a meet. The good news is my CG Bench is up. Which means my bench is up too.

  22. #22
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    5-1 ME Squat


    Warmups
    Band traction upper
    Band traction lower
    Foam rolling
    Underhand Rows 4 sets 15
    TKE's 3 sets 25


    Squats w/ Reverse Mini's
    Bar x 5 x 2
    135 x 3
    ***added reverse mini's***
    225 x 3
    275 x 3
    315 x 3
    365 x 1
    405 x 1

    ***added inzer knee wraps***

    445x1

    ***added metal knee wraps***

    485x1
    525x1 PR *Was pretty damn happy with the barspeed on this


    Was running late, so ended up the training w/ a nice PR.


    Last edited by byronsru24; 05-01-2012 at 07:33 PM.

  23. #23
    Senior Member ehubbard's Avatar
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    NIce squat! Totally ruined by your shorts though.

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    5-3 DE Bench


    Warmups
    Band traction upper
    Band traction lower
    Foam rolling
    Band assisted pullups 3 sets of 7
    External Rotations 3 sets of 15


    DE Bench w/ 40lb of chain dbld over support chain
    150 x 6 sets of 3

    Standing Military Press
    95x3
    115x3
    135x3
    150x3
    165x3 PR


    Underhand Rows
    4 sets of 15


    Miniband pushdowns
    100 reps




    Speed was good. Was hotter then hell today. Military felt strong, and sadly was a PR for me. Still, its moving up, and thats the important thing.

  25. #25
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    5-5 DE Squat


    Warmups
    Band traction upper
    Band traction lower
    Foam rolling
    Underhand Rows 4 sets of 15
    TKE's 3 sets of 25


    DE Squat w/ 80lb of chain dbld over support chain
    205 x 2 sets of 2
    225 x 4 sets of 2
    245 x 2 sets of 2





    *Skipped the rest because I feel like heading down to see my old roomate from college. We get together usually once or twice a year and proceed to get hammered and re-live the college life for a day.

    This usually results in both of us passing out in some random room (usually on the floor) in his house, his wife yelling at him, and me waking up with my liver and head hating me. We'll see what happens this time around, but I doubt it will be any different.

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