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Thread: Form Focus Fire

  1. #101
    Senior Member larsen540's Avatar
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    Hey man get that shit next time.
    ADRIAN LARSEN
    #2 ranked All time 220lbs raw bench 585lbs
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  2. #102
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    Saturday 2-9

    Squats
    bar x 2 x 10
    145 x 10
    235 x 10
    325 x 2 x 5
    415 x 2 x 5

    Speed pulls
    155 x 5ish
    added doubled monster mini's
    155 x 2
    265 x 10 x 1
    265 x 5

    Hammy curls
    3 x 12

    GHR
    3 x 12-15

    Reverse hyper
    3 x 10
    OUT!

    Sunday 2-10

    Flat bench
    bar x 20
    added 100# chains
    bar x 10
    135 x 5
    225 x 2
    315 x 2
    365 x 2
    405 x 2

    Weighted dips
    3 x 10-15

    Front delt raises
    3 x 12

    DB curls
    4 x 12
    1 x dropset

    Banded tricep extensions
    2 x faiure
    Whoever said "Good things come to those who wait" couldn't have amounted to much. If you want it get off your lazy ass and get it!!
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  3. #103
    Senior Member larsen540's Avatar
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    I am coming after you
    ADRIAN LARSEN
    #2 ranked All time 220lbs raw bench 585lbs
    www.fuelthedesire.com THE ALPHA PROJECT
    ELITE TRAINING EXTREME PERFORMANCE YOUTUBE VIDS
    AT LARGE NUTRITION
    ALN Supp Stack used - Nitrean Plus, BCAA, Multi Plus, Fish Oil, ETS
    Anderson Powerlifting
    Sling shot
    YOU CAN HAVE EXCUSES OR RESULTS, NOT BOTH

  4. #104
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    Quote Originally Posted by larsen540 View Post
    I am coming after you
    Is that what I'm smelling?

    Well the last week has been really good. The knee is feeling much better and I couldn't be happier with where I'm at!

    Wed 3-13

    Cambered bar good mornings
    Bar x 10
    155 x 10
    245 x 5
    335 x 3
    425 x 3
    335 x 10

    Banded hammy curls
    3 x 15

    Weighted planks
    3 x failure

    Reverse hyper
    3 x 10

    Fri 3/15
    Rehab day
    Foam rolled
    Rolled out on a lacrosse ball
    Banded stretches
    20 min walking at incline on treadmill

    Sun 3/17

    Slingshot bench
    Bar x 10
    135 x 10
    225 x 10
    Added Slingshot
    315 x 2
    405 x 1
    455 x 1
    495 x 2
    545 x 1
    570 x 1 PR!

    Banded tricep extensions
    3 x failure

    Monday 3-18

    Squats belt only
    Bar x 10
    145 x 10
    235 x 5
    345 x 5
    435 x 2
    525 x 3 felt really good!

    Ghr
    3 x 12

    Went ahead and called it after the ghr's

    Wed 3-20

    SOHP holding bar overhead after each rep (trying to work stability)
    Bar x 10
    135 x 10 + 30 second hold after last rep
    185 x 5 + 30 second hold after last rep
    225 x 5 + 30 second hold after last rep
    275 x 1 + 30 second hold after last rep
    315 x 1 + 25ish second hold after last rep
    These completely blew up my delts and I was shaking pretty good on the last set

    Bent db rows
    3 x working sets x 12-15 reps

    Upright rows
    3 x working sets x 12-15 reps

    It's like I've awoken from a bad dream this week.. Progress!
    Last edited by Justin Randal; 02-20-2013 at 10:00 PM.
    Whoever said "Good things come to those who wait" couldn't have amounted to much. If you want it get off your lazy ass and get it!!
    Proudly Sponsored by AtLarge Nutrition

    Best raw lifts:
    Squat: 733
    Bench: 512
    Deadlift: 733
    Total:1951


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  5. #105
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    Friday 3-22
    Light squats and rehab
    135 x 10
    225 x 10
    315 x 2 x 12

    All following work was done left leg only
    Leg Press
    4 x 15

    Leg curls
    4 x 12

    Leg extensions
    3 x 12
    1 x dropset PAIN

    Calf raises
    3 x 20

    OUT

    Sunday 3-24
    Speed Bench
    bar x 10
    added doubled mini
    bar x 10
    added 90# chain
    bar x 10
    135 x 5
    185 x 8 x 3

    Rolling tricep presses
    4 x 12

    Face pulls
    4 x 15

    Behind the neck tricep extensions
    4 x 12

    Banded tricep extensions
    2 x failure

    OUT!

    Wed 3-27
    Speed squats
    bar x 10
    155 x 10
    added choked blues
    245 x 5
    295 x 10 x 2

    GHR's
    4 x 12

    Banded hammy curls
    3 x 12

    OUT

    Friday 3-1
    Rehab and lardio

    Treadmill at an inclinde @3.3mph for 20 min
    Roll and stretch x 45 min

    OUT

    Sunday 3-3
    Bench
    bar x 20
    135 x 15
    225 x 10
    315 x 5
    365 x 2
    405 x 2 x 1
    Added MadDog Sling shot
    455 x 1
    495 x 1
    545 x 1
    600 x 1 PR
    Felt smooth. Def had another ~30, very happy with this

    Dips
    3 x 15

    Tricep extensions
    4 x 15

    OUT

    Monday 3-4
    Leg rehab work

    Squats
    bar x 10
    145 x 10
    235 x 10
    325 x 10
    405 x 3 x 10

    Leg press (Left leg only)
    4 x 15

    Calf raises
    3 x 12

    Leg extensions (left leg only)
    3 x 15
    1 x dropset to failure

    Hammy curls
    4 x 15

    OUT

    Wed 3-6
    Back

    Lat pulldowns
    4 x ~12

    Bent DB rows
    3 x 12

    Seated rows
    4 x 12

    DROPSET TO DEATH
    Lat pull downs to failure then seated rows to failure with same weight decending set to total failure (About 5 minutes of hell)

    Banded face pulls
    3 x 12

    OUT

    Whoever said "Good things come to those who wait" couldn't have amounted to much. If you want it get off your lazy ass and get it!!
    Proudly Sponsored by AtLarge Nutrition

    Best raw lifts:
    Squat: 733
    Bench: 512
    Deadlift: 733
    Total:1951


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

  6. #106
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    600 looked great.
    http://www.wannabebig.com/forums/sho...NNKKKIINNNSSSS
    Just a lil guy trying to be fit.
    Best competition lifts:
    at 165: 630 sq, 480 bench, 501 dl

    Current:
    Weight 145, using ConjugateWod training methods to develop Crossfit-applicable strength with extra work for learning movements and conditioning.

  7. #107
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    Quote Originally Posted by ljosaitis View Post
    600 looked great.
    Thank you sir!

    Fri 3-8

    Squirts
    Bar x many
    145 x 2 x 10
    235 x 5
    325 x 3
    415 x 3
    Added belt
    505 x 3
    605 x 2 felt great!
    465 x 8

    Leg extensions
    4 x 12
    2 x 12 left side only

    Single leg Hammy curls
    3 x 15

    Out

    Sun 3-11
    I'm excited to say that Brandon Lilly is going to be programming my bench for a while.

    Bench
    Bar x many
    135 x 12
    225 x 12
    315 x 5
    All following sets were brought down quickly paused an inch off my chest and then pressed
    365 x 3
    385 x 3
    405 x 3
    425 x 3
    440 x 2

    Banded Tricep e tensions
    4 x 25

    Light db chest flies
    4 x 20

    Db curls
    3 x 15

    Out

    Wed 3-13

    Block pulls from a 2" box
    135x 10
    225 x 5
    315 x 5
    405 x 3
    505 x 3
    565 x 3
    655 x 2 got forward on second
    705 x 1 felt very good

    Decided to call it on the heavy pulls here though I wanted to take more..

    Deficit pulls from 2.5"~
    365 x 5 x 5

    Lat pull downs
    3 x 15

    Ghr's
    3 x 15

    Out!!
    Last edited by Justin Randal; 03-13-2013 at 11:04 PM.
    Whoever said "Good things come to those who wait" couldn't have amounted to much. If you want it get off your lazy ass and get it!!
    Proudly Sponsored by AtLarge Nutrition

    Best raw lifts:
    Squat: 733
    Bench: 512
    Deadlift: 733
    Total:1951


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

  8. #108
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    Friday 3-16

    Seated DB OHP
    35 x 12
    55 x 12
    75 x 12
    85 x 12
    100 x 12
    125 x 2 x 12

    Db curls
    4 x 12-15

    Cable push downs
    4 x 12-15

    Flies
    4 x 10

    Banded tricep burnouts
    2 x failure(50-60)

    Face pulls
    4 x 12

    Out

    Sun 3-17

    Leg day at Flex fitness with my Homie Gabe Moen (330lb bb'r). This session killed me as we took almost no rest between sets and he killed my quads before we ever even started squatting.

    Hammer Leg extensions
    4 x 15

    Hammy curls
    4 x 15

    Pin selector leg extensions
    5 x 15

    Front squats
    145 x 12
    235 x 12
    285 x 2 x 12 (threw up)
    235 x 12

    Back squat
    145 x 12
    235 x 5
    Decided to call it here with the squats as my left leg was completely gone and I was leaning on the right compensating. For this reason I beat up my left leg a bit more

    Single leg press (left side only)
    3 x 12
    1 x failure

    Out

    monday 3-18

    Bench
    Bar x 20
    135 x 10
    225 x 10
    315 x 5
    All following sets were paused for a 2 count 1-2 inches off my chest
    365 x 3
    415 x 3
    455 x 2
    475 x 2

    Lat pull downs
    4 x 12

    Seated rows
    3 x 12
    1 x failure

    Out

    Tue 3-19
    Rehab

    Stretching, foam rolling x 20 min

    Tread mill x 20 min

    Light kb swings
    4 x ~25

    Reverse hyper
    3 x 12

    Out

    Took a couple days off..

    Fri 3-22

    Stretch/roll x 10 min

    Treadmill x 10 min to get warm

    Squats (Still sore from Sunday)
    145 x 10
    235 x 10
    325 x 5
    Threw on rehbands and a belt
    415 x 5
    505 x 5
    600 x 3 (3rd rep was a Goodmorning PR!)
    Threw on wraps
    650 x 1
    Pretty sharp pain in my right calf that has me limiting around a bit (it's just a flesh wound!)

    Pain was pretty bad so I decided to call it but not before hitting up the reverse hyper.

    Reverse hyper (traction)
    2 x 12

    Out!!
    Last edited by Justin Randal; 03-24-2013 at 01:08 AM.
    Whoever said "Good things come to those who wait" couldn't have amounted to much. If you want it get off your lazy ass and get it!!
    Proudly Sponsored by AtLarge Nutrition

    Best raw lifts:
    Squat: 733
    Bench: 512
    Deadlift: 733
    Total:1951


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

  9. #109
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    Well it's been far too long since I posted in here so I'll try to catch you up as best I can. Since I tore my Bicep I have been in a pretty bad place. This was my third surgery in 10 months and it really got to me. The surgery was extremely painful and long story short I ended up addicted to the meds (Between the 3 surgeries I never spent much time off them). When I finally realized I was addicted I threw everything out and was sick for more than a week. I have spent the last 2 weeks regaining my health and have been aggressively pursuing rehab. Shit's still pretty painful but I'd rather feel it at this point. For the most part (Aside from the week+ I was sick) I have still worked my legs in some form or another at least once (if not twice) every week. Mostly BB type work to try to maintain some size/strength. Though Over the past 3 months I still managed to drop 30+ pounds and found myself in the mid 230's after being sick. Most of this is from not being able to work my upper body. I looked like a coat hanger in my 2x shirts a few weeks ago. I have since been able to start very ligh back work, Light pressing, and some tricep work. For now I will be taking my time and listening to my body for a change. Pain is NOT weakness leaving the body. That shit hurts! It's your body telling you something. So from now on I choose to listen.

    I'll start updating my log gain this week.

    thanks
    Justin
    Last edited by Justin Randal; 07-02-2013 at 03:41 PM.
    Whoever said "Good things come to those who wait" couldn't have amounted to much. If you want it get off your lazy ass and get it!!
    Proudly Sponsored by AtLarge Nutrition

    Best raw lifts:
    Squat: 733
    Bench: 512
    Deadlift: 733
    Total:1951


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

  10. #110
    Moderator Brian Hopper's Avatar
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    Thanks for sharing that. Glad to see you're ok!!! Hope your recovery and rehab go by fast and you can make a return to the platform!
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  11. #111
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    Quote Originally Posted by Brian Hopper View Post
    Thanks for sharing that. Glad to see you're ok!!! Hope your recovery and rehab go by fast and you can make a return to the platform!
    Thanks Brian! It's been a bit rough but I'll be back on the platform soon enough!! Nov 2nd in fact!!



    Saturday 7-6

    Speed Squats (Narrow Stance)

    SSB x 10
    added medium bands
    65 x 5
    155 x 5
    245 x 12 x 2

    Light Speed pulls with band attached 5' in front of the bar to pull you forward
    135 x 5
    225 x 10 x 2

    Banded hammy curls
    4 x 15

    Banded crunches
    3 x 20+

    GHR
    3 x 12

    OUT!


    Monday 7-8


    This was my second attempt at pressing and was mediocre at best but at least it was something.

    Speed press

    bar x many x 3
    95 x 2 x 8
    135 x 8
    155 x 8
    added 80# chain
    155 x 8 x 3
    Felt pretty crappy on my arm but I managed.

    Tricep extensions
    4 x 15-20

    Light face pulls
    4 x 20+

    Banded flies (Light Band)
    4 x 15-20

    Banded tricep burnouts
    2 x 40-50ish

    All and all a good session as this is the most work I have been able to sustain since surgery by a very large margin.

    Tuesday 7-9

    Reverse band deads

    This was my first time pulling heavy since surgery and after talking to my PT he advised me that firing my triceps while pulling (Which I've always done anyway) relaxes your bicep and thus should cause no pain as straightening my arm has been the only thing that came easy post surgery. This gave me a little leeway to work up a bit.

    Reverse greens (Bands let go fully the last 2-3 inches)

    135 x 10
    225 x 5
    315 x 5
    405 x 5
    495 x 3
    585 x 1
    Now this was where I had initially planned to stop as the bands were only taking 100 out of the bottom and nothing the last 2-3" but I felt no pain and the weight was moving so easily that I decided on one last jump.
    675 x 1
    Surprisingly this set felt fine and blasted up with ease. As I sat and considered jumping to 765 I came to 2 conclusions.
    1. I had already gone 90# past plan for the day.
    2. Though my body felt great I had that feeling that said "This might not be a good idea". Which is the one I typically ignore when I've "proven" a stupid idea in the past.
    So naturally I decided to hang it up for the day. Besides I've never felt this strong this early in a training cycle so I certainly have no complaints.

    The garage we were training in was so friggin hot that I only got in a few sets of accessory work before deciding to do it in the morning.

    Wed 7-10

    Accessory work

    Front squats
    135 x 10
    225 x 5
    315 x 3
    225 x 12

    Lunges
    2 x 10 per side with 135

    GHR
    2 x 12-15

    Reverse hyper
    2 x 12

    OUT!!
    Last edited by Justin Randal; 07-10-2013 at 11:20 PM.
    Whoever said "Good things come to those who wait" couldn't have amounted to much. If you want it get off your lazy ass and get it!!
    Proudly Sponsored by AtLarge Nutrition

    Best raw lifts:
    Squat: 733
    Bench: 512
    Deadlift: 733
    Total:1951


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

  12. #112
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    Monday 7/15
    ME(ish) bench

    Bench
    bar x many
    added 80 chain
    bar x 10
    135 x 10
    185 x 3
    225 x 3
    275 x 3
    185 x 2 x 15

    Tricep.extensions
    4 x 12-15

    Light flies (mostly to stretch)
    4 x 20

    Face pulls
    3 x 15

    Banded Triceps burn out
    3 x failure
    after this.session I had quite a bit of elbow pain. Likely from the drilling in the bone.so I decided to lay off pressing for at least a week.
    out

    Tuesday 7/16
    sumo straightleg pulls
    135 x 15
    225 x 10
    315 x 5
    405 x 2 x 5
    I added a belt on the second set at 405 as I had a ridiculous back pump by that point.

    Ghr
    3 x 12

    Reverse hyper
    2 x 15~
    Out

    Wed 7/17
    Reverse fly sled drags
    75yd x 5

    Walking lunges at 3 min with bodyweight
    2 rounds

    Reverse hyper
    3 x 15
    out

    Friday 7/19

    Ssb speed squats against a medium band on a 11" box
    bar x 10
    155 X 5
    245 X 5
    305 X 8 X 2

    Deficit speed pulls (3" deficit)against doubled minis
    135 x 3
    225 x 3
    275 x 8 x 1
    decided to do accessory work in the morning

    Sat 7/20
    drag sled x 15 min
    banded hammy curls
    4 x 12

    Reverse hyper
    3 x 12-15
    out

    Tried some light pressing Monday.but was still having issues and decided to wait a.couple more days.

    Wed 7/24

    Flat bench
    bar x 30
    135 x 15
    225 x 8
    275 x 5
    315 x 5
    decided to call it here as I haven't felt this good in a while and want to keep that going.
    Tricep extensions
    5 x 12-20

    Light cable flies
    4 x 15-20

    Really happy with this.session.

    Out
    Whoever said "Good things come to those who wait" couldn't have amounted to much. If you want it get off your lazy ass and get it!!
    Proudly Sponsored by AtLarge Nutrition

    Best raw lifts:
    Squat: 733
    Bench: 512
    Deadlift: 733
    Total:1951


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

  13. #113
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    What meet are you doing Nov 2?
    http://www.wannabebig.com/forums/sho...NNKKKIINNNSSSS
    Just a lil guy trying to be fit.
    Best competition lifts:
    at 165: 630 sq, 480 bench, 501 dl

    Current:
    Weight 145, using ConjugateWod training methods to develop Crossfit-applicable strength with extra work for learning movements and conditioning.

  14. #114
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    Quote Originally Posted by ljosaitis View Post
    What meet are you doing Nov 2?
    Relentless in Detroit

    Well after my last pressing session my forearm and bicep were pretty sore so I've decided to lay off for a couple weeks and just focus on squatting and pulling as that is where my low hanging fruit reside (Aside from my shorts)

    Friday 7-26

    Deadlifts in vegas

    The wife and I flew out to Vegas for USA's and I was able to do some pulling with Stan E here's how it went

    Light hammy curls
    3 x 12-15

    Pulls
    135 x 5
    225 x 5
    315 x 3
    405 x 3
    495 x 2
    585 x 1
    675 x 1
    I was going to stop here but Stan talked me into taking another set
    705 x 1 Set moved fast but I started losing grip after the knees and dropped the bar just after locking out

    Single leg leg press
    4 x 15

    Single leg hammy curls
    4 x 10-15

    Hot and tired so I called it.

    Sunday 7-28

    Squats
    bar x 15
    135 x 10
    225 x 10
    315 x 3
    405 x 3
    added belt
    495 x 3 (Paused 3rd rep)
    585 x 3
    495 x 10

    I had just pulled a few days ago so I did a few sets of leg extensions and called it.

    Tuesday 7-31
    Upper accessory work

    Tricep extensions
    4 x 12

    Rows (Done as more of a rear shrug to keep the bicep disengaged)
    5 x 15-20

    Reverse flies
    4 x 12-15

    Side laterals
    4 x 12-15

    Banded tricep burnouts
    2 x failure

    Wednesday 8-1

    Lower GPP / accessory

    Drag sled x 10 min

    GHR's
    3 x 15

    Banded hammy curls
    4 x 12

    Reverse hyper
    3 x 12-15

    Saturday 8-4

    Speed squats to an 11'' box

    SSB x 5
    added choked light bands
    SSB x 5
    155 x 5
    245 x 5
    335 x 2
    350 x 8 x 2

    Ghr's
    3 x 12

    Reverse hyper
    3 x 12

    OUT!!

    Going to try pressing again Monday and see how it feels.
    Whoever said "Good things come to those who wait" couldn't have amounted to much. If you want it get off your lazy ass and get it!!
    Proudly Sponsored by AtLarge Nutrition

    Best raw lifts:
    Squat: 733
    Bench: 512
    Deadlift: 733
    Total:1951


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

  15. #115
    Senior Member Invain's Avatar
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    Quote Originally Posted by Justin Randal View Post
    Relentless in Detroit
    Shit it looks like I'm going to have some competition for best overall raw lifter
    Best lifts: 615/475/660, Raw w/ Wraps
    http://www.youtube.com/user/invain622002

  16. #116
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    Quote Originally Posted by Invain View Post
    Shit it looks like I'm going to have some competition for best overall raw lifter
    Have you seen the roster? Going to a pretty stacked group. Pretty sure Brandon Cass will annihilate us both.

    Monday 8-5

    Reverse fly sled drags to warm up
    2 x ~200ft

    ME Bench
    bar x 2 x 20
    added doubled minis
    bar x 10
    135 x 10
    225 x 5
    275 x 3
    315 x 3

    Cable push downs
    4 x 12

    Face pulls
    4 x 12

    Banded tricep pushdowns
    2 x failure

    Tue 8-6

    Rehab/mobility

    Stretched with bands throughout most of my body, rolled with foam roller and rolled out with a lacrosse ball.

    Killed.some bicep work with 10 sets of 20 reps with a 5lb dumbell (You mirin bruh?) and did a few sets of standing abs to failure.

    If anybody is interested in more detailed explainations the rehab work just let me know.

    Wed 8-7

    Pushed prowler for 10 min. (2 on 1 off for 15 min total)

    Squats
    bar (55) x 2 x 10
    145 x 2 x 10
    235 x 5
    325 x 5
    415 x 5
    Added belt
    515 x 3
    605 x 3 Rep PR I definately had a couple more but decided to stick to plan as I have a nasty habit of straying from my plan for the day when I smell big prs.

    I had planned to take a down set of 515 but was pretty blown up. At this point I decided to do some reverse hypers and come in the AM and finish up.

    Reverse hyper (to traction)
    1 x 12

    Thurs 8-8

    Drag sled
    3 x ~200ft

    Deficit deadlifts
    135 x 10
    225 x 5
    315 x 5
    405 x 5 x 5

    Ghr
    1 x 15
    added mini band
    3 x 12

    reverse hyper
    3 x 15
    Last edited by Justin Randal; 08-08-2013 at 10:47 PM.

  17. #117
    Senior Member Invain's Avatar
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    Quote Originally Posted by Justin Randal View Post
    Have you seen the roster? Going to a pretty stacked group. Pretty sure Brandon Cass will annihilate us both.
    Yeah I'm pretty excited for this meet, more talent than all the other meets I've done combined.
    Best lifts: 615/475/660, Raw w/ Wraps
    http://www.youtube.com/user/invain622002

  18. #118
    Senior Member KevinStarke's Avatar
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    Some real strong stuff in this journal, big squats sir.

  19. #119
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    Quote Originally Posted by KevinStarke View Post
    Some real strong stuff in this journal, big squats sir.
    Thanks Kevin!

    Sun 8-11

    Deadlifts working on new setup

    I have always had quite a bit of trouble locking out my deatlifts due to a horrible starting position which leaves me fairly rounded when I start To pull. All of my deadlifts on this day were done with a wider conv stance (shims splitting the smooth and knurled part of the bar) and opened up my grip another inch on each side.

    Deadlifts
    135 x 2 x 10
    225 x 2 x 5
    315 x 2 x 5
    405 x 2 x 3
    495 x 5 x 1
    585 x 5 x 1
    As I progressed through this workout and the bar we got heavier I noticed that it was increasingly harder to break the floor which has never been an issue for me But lockouts felt like almost nothing at all which is a very pleasant change for me!

    Ghr's 4 x 10-12

    Reverse hyper 3 x 15

    monday 8-12

    ME bench
    Bar x 10
    135 x 2 x 10
    225 x 10
    275 x 5
    315 x 5
    365 x 12
    Everything felt really strong on this day but I decided to take the one heavyset at 365 And move on as I am not willing to risk any bicep issues.

    Face pulls 3 x 12

    Cable push downs
    4 x 15ish
    1x burnout

    wed 8-14

    Rehab day

    Rolled out with foam roller and lacrosse ball.

    Stretched upper and lower body with bands.

    All total I was stretching for nearly 2 hours

    friday 8-16

    Skwaaats!!

    On this day my plan was to take 635 for a triple and just a belt as my last squat day without knee wraps Before adding them for the next 3 to 5 weeks. Fortunately/unfortunately i Forgot to add that I was using a 55 pound bar until I had finished up for the day so I ended up squatting a bit more than I Had initially anticipated. Here's how it went..

    Squats
    145 x 10
    235 x 10
    325 x 5
    Added belt
    415 x 5
    505 x 3
    555 x 3
    645 x 3 Huge PR!!

    Single leg press
    3 x 12-15

    Single leg Hammy curls
    4 x 12-15

    Single leg extensions
    4 x 12-15

    Great training day. Aside from pressing monday, i am going to do mostly Gpp and rehab work this week.
    Whoever said "Good things come to those who wait" couldn't have amounted to much. If you want it get off your lazy ass and get it!!
    Proudly Sponsored by AtLarge Nutrition

    Best raw lifts:
    Squat: 733
    Bench: 512
    Deadlift: 733
    Total:1951


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  20. #120
    Moderator Brian Hopper's Avatar
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    It's always nice when you mis-load the bar with more weight and smash a PR. Awesome job Justin!!!
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  21. #121
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    Quote Originally Posted by Brian Hopper View Post
    It's always nice when you mis-load the bar with more weight and smash a PR. Awesome job Justin!!!
    Thanks Brian, I've honestly never squatted over 605 (at least not that i can remember) without wraps so even 635 seemed like a stretch for me. I couldn't be happier with where I am.
    Last edited by Justin Randal; 08-18-2013 at 09:02 PM.
    Whoever said "Good things come to those who wait" couldn't have amounted to much. If you want it get off your lazy ass and get it!!
    Proudly Sponsored by AtLarge Nutrition

    Best raw lifts:
    Squat: 733
    Bench: 512
    Deadlift: 733
    Total:1951


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

  22. #122
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    Sun 8-18

    So I'm doing an exhibition squat this next weekend of either 500 or 550 pounds for reps in just a belt. Afterward I will be taking the week light sticking to GPP and rehab work.

    Rehab day.

    Stretched and rolled out hips, glutes, quads, Lara, traps, triceps, neck (etc etc) with bands, a foam roller and a lacrosse ball. I think I may have lost the lacrosse ball in a role but at least it's safe.

    Mon 8-19

    Me bench
    Bar x 2 x many
    135 x 15
    225 x 10
    275 x 5
    315 x 3
    365 x 3
    405 x 3 x 3

    Banded tricep push downs, face pulls and standing crunches done as a circuit.
    4 x 12-20 reps per exercise

    Banded tricep burnout
    2 x failure (50~ reps)

    Pressing is starting to feel much less uncomfortable and I am looking forward to doing something other than the flat bench as I crave variation.
    Last edited by Justin Randal; 08-21-2013 at 02:13 PM.
    Whoever said "Good things come to those who wait" couldn't have amounted to much. If you want it get off your lazy ass and get it!!
    Proudly Sponsored by AtLarge Nutrition

    Best raw lifts:
    Squat: 733
    Bench: 512
    Deadlift: 733
    Total:1951


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

  23. #123
    Senior Member
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    Wed 8-21

    Speed pulls against doubled minis
    135 x 2 x 8
    225 x 2 x 8
    315 x 5
    365 x 12 x 1

    Ghr's
    2 x 12
    Against mini band
    2 x 12

    Reverse hyper
    3 x 12

    Out


    Friday 8-23

    Speed press against mini bands and chain
    Bar x 2 x many
    Added mini band
    Bar x 10
    Added 100# chain
    Bar x 10
    135 x 5
    185 x 5
    225 x 8 x 3

    Dips
    2 x 12
    Against doubled mini band
    2 x 12

    Tricep push downs
    3 x 15

    Front delt raises
    4 x 12-15

    Banded tricep burnouts
    2 x failure

    Out

    Saturday 8-24

    Squat demo day!

    I was asked to come to this event (Crossfit Power Athlete Series) and do a squat demo for reps with the weight of my choosing. After warming up I decided to go with 500 pounds for reps as I was very confident that I could just do a 10 rep set and call it without breaking much of a sweat. Here's how it went.

    Warmups
    135 x 10
    225 x 8
    315 x 5
    405 x 5
    Added belt
    455 x 3
    Demo time
    500 x 9
    At this point I was feeling great! I un-racked the weight and it felt lighter than it ever has before. I worked through the first nine reps easily enough but rushed the 10th, got out of the groove began to fall backwards and dumped the weight over my head. This was pretty embarrassing as I've never dumped weight over my head but shit happens I guess.
    Out


    Monday 8-26

    Flat bench
    Bar x ~20
    135 x 15
    225 x 10
    295 x 3
    335 x 3
    385 x 3
    425 x 3

    Accessory work was done as a circuit with as little rest as I could stand.
    Face pulls, tricep push-downs, seated flies and seated rows. This was done for four rounds at about 12 reps per set with the last set of each movement being to failure.

    Out


    Wed 8-28
    Rehab day
    20 min on tread mill

    1 hour of banded stretching and rolling out

    Out

    Friday 8-30 ROWED KILL

    DB rows
    4 x 12

    Lat pull downs
    4 x 10-15

    Seated rows
    4 x 10-15

    Face pulls
    4 x 12

    Out


    Saturday 8-31
    Oly shoe test

    I have been considering squatting Olympic shoes for quite some time now. I managed to borrow a set form a friend and gave them a shot last Saturday.

    Bar x 10
    145 x 10
    235 x 10
    285 x 5 x 8
    I found it quite awkward squatting in oly shoes but could definitely see how it will compliment my leverages well. Time will tell..

    Ghr's
    3 x 10

    Reverse hyper
    3 x 12

    Out

    Monday 9-2

    Usually when I am about two months out I will have a bench day where I do quite a bit of volume. Usually in the 20 rep range dropping the last couple heavier sets to 10's. So there I was two months out and decided to go ahead and make this that day.

    Floor press
    Bar x 50
    135 x 20
    225 x 20
    275 x 20
    315 x 8
    I felt pretty sharp strain in my rght pec so I decided to go ahead and shut down the day. Hopefully this doesn't take too long to recover from but I guess we'll just have to see. Worst case scenario I will just take a token bench at the meet if necessary as there is no chance that I will be pulling out.

    Out
    Last edited by Justin Randal; 09-03-2013 at 12:10 PM.
    Whoever said "Good things come to those who wait" couldn't have amounted to much. If you want it get off your lazy ass and get it!!
    Proudly Sponsored by AtLarge Nutrition

    Best raw lifts:
    Squat: 733
    Bench: 512
    Deadlift: 733
    Total:1951


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

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