*stretching, foam rolling, TKE's, drinking free N.O. xplode packets*
speed bench, all sets done with doubled mini's:
95 x 6 x 3, all in one breath, 3 reps in 3 seconds
incline close grip bench:
bar x 10
135 x 2 x 10
75's x 20
100's x 20
light band pull-aparts, 3 x 12
30's x 12
35's x 12
45's x 12
reverse grip curls:
35 x 15
55 x 15
20 min elliptical
first day back, felt good. i really plan on getting my bench back up to where it was pre-weight loss, then adding a shirt. i'm going to be doing tons of lockout work. i am also adding more volume in my training, trying some new things, and keeping the things i know work. i will cut back the gear use, (briefs only...except for messing around with the king DL suit when i get it ) and do some things i don't normally do - but will benefit me.
Hey, went to the health shoppe. I got the 211 recovery in rocky road for PWO and then I got a tasteless ON any whey protien that you can put in any food you make and can even cook with. I liked that. He gave me 30% off. I told him you recommended me. Thanks!
I need to tell Vicki about the ON tastless stuff. She said she had trouble getting in enough protein.
the protein matrix is quality as well, i believe it has whey, egg, and casein.
you should give Opticen a try after you finish that. i'm always going to push Atlarge products!!!
i keep meaning to bring you some shaker cups, but i forget. should have asked Eddie for one, he will give you some for free.
Last edited by Lones Green; 09-17-2008 at 03:23 PM.
heres a video of Mark Ferris's day last weekend, he made every weight look like 135:
you can see me on the 3rd squat attempt and the deads...i was very excited for him. #1 total for the 242 raw class.
Last edited by Lones Green; 09-17-2008 at 03:40 PM.
Holy Crap! I am already sore. LOL. Plus I am sitting here drinking my PWO shake and the rocky road is good btw., and my lats go into a spasm and tighten up. I have never had a charlie horse in my lats.
Great workout though. Kicked my ass!
*stretching and foam rolling*
bar x 10
135 x 5 (wide stance)
135 x 5 (close stance)
185 x 5 (wide stance)
225 x 3 (wide stance)
275 x 1 (wide stance, add belt)
315 x 1 (wide stance, belt)
365 x 1 (wide stance, belt)
speed pulls, no gear, no belt, all done against quaded mini's:
bar x 1
135 x 6 x 1
more pulls against quaded mini's:
185 x 3 conventional, no belt
205 x 3 sumo, belt
205 x 1 sumo, belt & briefs
210 x 1 sumo, belt & briefs
235 x 1 sumo, belt & briefs
not sure if this was the exact weight and reps on these...just know i did a lot of sets and the last one was 235 + bands. did not use any 45 plates either, so the ROM was longer than normal
1 plate x 3 x 10
pelvic tilt abdominals:
BW x 10
20 lbs x 10
40 lbs x 10
i figured westside has the machine on the website, so i gave it a try. pretty good abdominal work, but i think i'll stick to hangman & sit ups.
we tried a different gym today. same line of gyms, different branch. there was a real hard-on trainer there that told us no gym bags on the floor. i've never been told that before.
commercial gyms suck!
Last edited by Lones Green; 09-18-2008 at 12:48 PM.
yes they do. I eventually got tired of it all and got my own power rack and stuff. Just enough crap to get my DE work done and some light squatting
Wow, dude, that 365 GM is sick!
Good work Lones! Your back was probably pissed at you for doing that 5 days after the meet, lol.
Best Meet Lifts(Raw w/wraps):
@165- 435 SQ 270 BE 560 DL.....1255 total
@181- 515 SQ 295 BE 570 DL.....1375 total
Best Meet Lifts(Multi-ply):
@148- 575 SQ 315 BE 515 DL.....1400 total
@165- 680 SQ 380 BE 540 DL.....1555 total
@181- 700 SQ 375 BE 535 DL.....1605 total
Best Gym Lifts(Raw w/wraps)
515 SQ 302.5 BE 585 DL
damn man nice GMs. You must have got a couple of looks with that kind of weight
Crap Lones! My back is all tightened up now. I am walking around like an old lady. I am afraid I won't be able to get out of bed in the morning. LOL
got my king sumo DL suit in today. if i can get it up in the legs and the crotch, i think it will be a nasty suit.
i'm gonna try to put in on sunday, because you have to send it back in a certain amount of time if it dosen't fit.