A Bench Log, Yes it's Come to This

Training Training Logs
121

6/15 Upper

Flat db bench; 30x15, 60x10, 60x10, 100x8-too big a jump, 100x10, 100x10, 100x8

CG Floor press; 135x10, 225x6, 225x8, 225x8

High incline log press; 200x6, 200x8, 225x4

Seated row with face pulls.

Zero motivation today. Earlier I had been thinking how great my shoulder had been feeling, was hoping to get some sets in with the 135lb db’s but it was not to be today, shoulder killed me pretty much the entire workout. Oh well.

I had a pound of beef for dinner tonight, what did you eat?

Monopoly

122

Mon 6/22? Upper

Flat bench with axle off foam; warmups, 225x10, 275x5, 315x9-rest, 3 more, 315x10

Seated military press off pins at chin level; 135x5, 185x3, 135x6, 135x7? These sucked so bad

Viking press simulation; one set of 14 reps?

Skullcrushers off the floor; No idea on weight, worked up to a heavy triple

Standing Russian twist with barbell; 3 sets of 12? This is what I get for not logging lifts on the same day, I forget shit

Umm, I think that’s it? Hard but good day

Wend 6/24 Lower

Bottoms up front squat against purple bands; 135x5, 225x3, switch to back squat, 315xmiss, could not budge it, 225x5, 225x5, front squat, 225x4. I was BURIED on the starting postion with these. Being the tallest in a group of 4 fucked me today. New guy worked up to 475 plus bands in breifs for a triple I think, sick. Thanks to Meat for this exercise. It puts me in my weakest position and hits my weakest muscles. Hips were fried after this.

14" axle deadlift; 225x5, 315x3, 405x3, 495x3, add reverse purple bands (I think about 25lbs per side at bottom, deloaded at top) 590x8, take bands off, 590x2-dumb idea, tough. I was shot after the previous set.

Standing lunge/split squat with db’s; 3 sets of 12 reps per leg with 60lbs per hand
superset with
Kneeling cable ab pulldowns; 3 sets of the stack for 15 reps

BRUTAL workout.

Thurs 6/25 accessory

Kroc row; 60x12, 100x12, 135x10, add straps, 170x10, 170x12. Fuck, tweaked right elbow

Seated wide grip pulldowns; Lighter weight with a big squeeze, 3 sets of 12

Seated face pull; 4 sets of 15 reps?

Single arm bosu ball db press; 40x15, 50x20, both arms same time, 60x12

Hyper and foam rolling. Lower body is very sore and I was still tired from yesterdays session.

Some videos

123

New guy with 405 and purple bands. Fucker.

124

590x8, 14" pull.

Need to go for 640x8 next week with the same setup

125

6/27 Events

Yoke; warm-up runs, 550x70ft, 740x60ft-painful/slow, will post a vid later

Frame carry/odd object carry medley (60 ft each way); 450 frame, 250 atlas stone, 610 frame, 250 stone

Tire carry/sled drag medley (60ft each way) (450lb tire, heavy sled); 2 runs of this

Today felt like allot more than it was. My legs and back were still very tired and sore from Wednesday, I really felt like doing nothing. The tire carry was pretty cool, came out good on video. Was also hot for the first time today and it killed all of us.

Monopoly

126

6/29 Upper

Standing log strict press; 100x10, 190x5, 190x5, 190x5, log one motion, clean each rep x 8

Seated military press (pins at nose); 140x6, 190x3, 190x4, 190x3

Skull crushers with football bar off the ground; 3 sets of 8, 130lbs?

Cable crossovers; 4 sets of 12-heavy with a big squeeze at the end, really felt this in my pecs today as opposed to my shoulder

Standing side bends with farmer walk implement (110lbs) 4 sets of 12 each side

Monopoly

127

7/1 Lower

Bottoms up squat with purple bands; 135x5, 225x5, 275x3, 315x3, 375x3. Moved the pins up one level today and it made a big difference.

14" Reverse band (purple) axle deads; 225x5, 315x1, 405x1, 495x1, add bands, 585x1, 640x5

This was it today. Nobody was feeling it, time to deload. My back was still hurting from Saturday, that’s what I get for pulling twice in one week. Was not going to deadlift but was talked into it.

7/4 Events Happy fourth

Yoke; warmups, 650x60ft, 800x40ft. Got a new crossbar made and it helped. 800 was still a shitty run.

Odd object pick/load; 320lb? sandbag wrapped up in duct tape? I can’t tell you how many times I did this, 8 maybe?

Medley; Tire carry (added a 45lb plate inside this week), 320lb mystery bag, 225 sandbag.

Pressed the 225 sandbag but did not catch the lockout. I was spent today as well, I think we all were. One of the guys hurt his calf pretty bad on the second yoke run, another guy really jacked his bicep. Dropping like flies today…

I really need to focus in right now. The bottom line is I am not eating enough, and I am not doing enough recovery/rehab work. I REALLY want to make it to the am show next year at Arnold’s. The qualifying show for that is in October.

I need to make a firm commitment to get my bodyweight up to 275lbs while keeping my speed and conditioning the same. Not sure what this week will bring as we are all beat up.

Monopoly

128

Things are looking great, big man.

What do you think it will take to get up to 275 with the same level of speed and conditioning?

What kind of recovery/rehab work do you have in mind?

129

[quote]Flow wrote:
Things are looking great, big man.

What do you think it will take to get up to 275 with the same level of speed and conditioning?

What kind of recovery/rehab work do you have in mind?
[/quote]

Honestly? More food and of a higher quality. I’m thinking of 6-7k per day, 400 grams of protien and the rest will fall into place. I have done this before and it works, it just sucks so bad. Something like this for me

6:30am 8 whole eggs, 4 pieces of toast, bacon, 1 glass whole milk

9:00am gainer shake with 12oz whole milk, 1 cup oats

12:00pm leftovers from dinner or fast food. This is my sloppy meal

2:00 gainer shake with 12oz whole milk

4:00 PB&J and small shake/snack or 1 cup oats

6:30 small shake

7:30 Big clean dinner

10:00 big shake, cereal, pb&j, grilled cheese, ice cream, etc. Something!

That is the biggest component.

Second is honestly drugs. To gain 25lbs in 3 months is going to take help. I will say I’m very happy that I’ve gotten to my biggest ever right now with just my HRT. I think when I go to 1 gram of test, another inject and an oral things should blow up.

I probably need to add in cardio. Even with all the medley work we are doing I’m out of shape.

Prehab/rehab: Start getting regular treatment again. I’ve been telling myself I’m going to start Joe D’s agile 8 for like a year now and haven’t, so I need to commit to that everyday. More stretching on a daily basis, more foam rolling at home and more ice.

Boy, do I really want to commit to this???

Monopoly

130

I think you should commit to it.

I can be a cardio, foam rolling, and stretching accountability nazi, if you want.

Btw, I’ve noticed most of the big dudes I know of have ice cream in the last meal of the day. This has to be the big secret I’ve been missing out on :stuck_out_tongue:

131

Thanks Flow. We’ll see what happens. They are supposed to announce the events by next week so that is my deadline.

7/6 Upper body

Seated log press; log(90lbs)x10, logx10, 140x8, 180x8, 210x5, 230x1, 200x5. Something along those lines, we had little plates all over

Incline DB; 60x12, 80x10, 100x7, 100x5-dropset, 60x8

Machine fly; 3 sets heavy

Gay tricep superset, 2 rounds

Lateral db raise superset with upper back, 3 sets

Good workout, I think everyone benefited from it and we all had fun.

Monopoly

132

7/8 TRUE M/E lower

Back squat; 135x10, 135x10, 225x6, 315x5 all oly style, add low box and foam, 365x5, add higher box and foam, 405x5, 465x5. Good sets, not all out but good.

14" deadlift; 225x5, 315x3, 405x3, add ace briefs, 495x1, add metal deadlifter over it, 585x3 grip giving out, add gay straps, 585x6. I have not strained this hard on somethign in a LONG time. Two zits popped, I broke a blood vessel in my eye and something else happened to all the small zits on my shoulders. This is the first time I felt like I got something out of the gear, I’d say a solid 20-30lbs at the bottom of the lift. Lockout was shitty. Will try to get some video up later.

2 runs of 120ft with the 225lb sandbag

3 sets of heavy ab pulldowns.

Some foam rolling and stretching. Everyone had a pretty good day. We had another LW pro strongman come by for a visit so energy level was good. 2 guys hit a 455lb front squat for PR’s, 2 others had PR’s of 315 and 315, Sledge hit a pretty easy 345. Feel like I was run over this AM, Saturday might be out the question.

Monopoly

133

7/9 accessory

Chest supported low row; 4 sets of light weight, focus on stretch at bottom and squeeze at top

One arm low pully row; Same as above. Actually got a nice back pump from this.

Preacher curls superset with light JM Press. Ditched the preacher curls after 2 sets, was killing my elbows. Moved to a hammer machine for preacher and felt much better. 3 more sets of this with the JM press. Good pump by now.

Seated strict DB curls with seated one arm db extensions. 4 Rounds here.

Finshed up with some rope pushdowns for maximum bodybuilder effect.

Spent some time foam rolling and light stretching. This nerve issue in my glute is getting really annoying. Not much intensity today but I felt good about it anyways.

Monopoly

134

7/11 Events

Clean/press; really light, more warmup than anything

Log; some sets at 200 and 220 then 250x4. 3rd one about snapped me in half and tweaked back

Odd object pick/carry; 300+? odd object for 160ft, then 100ft. Got some really nice picks and good placement on my chest but legs and back were too tired to get a good run in.

Tried to shoulder the above object like 6 times and just could not get it up. 2 of the crew got it in nice fashion which is stellar but pissed me off to no end. Tried pressing the 225 sandbag again and locked it out but did not get it under control before dropping.

Good day for the crew, bad day for me. I had no desire to go the gym. Slammed a Spike and it didn’t even phase me, just zero gas in the tank. Time to take a couple weeks easy and heal up. Looks like Texas is out so this means Nationals will be a full commitment. Once I get done with this deload it will be game on.

Monopoly

135

7/13 upper

Got in early and did agile 8! Finally. Hurt like a bitch and I was sweating after. I’m getting so fat. Did some more warm up stuff for upper body as well.

Seated db press; 30x15, 50x15, 50x15, 60x15, 60x12

Seated hammer strength chest press; 4 sets of 25 reps

Seated hammer lat pulldown; 3 sets of 15

3 sets on the ab wheel. Probably pushed a bit too hard for a “deload” but got a great pump and felt pretty good.

Events for Nationals have been posted and they look about as good as I could hope for. I will post them up later and what we plan to work on. Next Monday will be the start of 14 weeks out.

Monopoly

136

7/14 Lower

Foam roller, Agile 8 warmup

Cambered bar GM; barx15, 135x10, 135x8, 185x5, 225x3, 225x5

Back entensions; 4 sets of 6-12, used 45lb plate for resistance

Hypers; 3 sets of 10

Did some other random stuff but this was about it. Still managed to spend over 2 hours in the gym working with other guys on the team and bullshitting. If we didn’t have such a great gym I’d think about starting my own, I seem to be the happiest when I’m there.

Monopoly

137

7/18 Events

I still did not have anything coming into this workout. I felt tired and my asshammy/back were not feeling great. With my main man having his last big workout and going though all the events however I felt like I had to try and push him.

Axle clean/press; warmups and then 285x1-wtf. Lowered the weight and hit 245 for 8? I missed the press twice before I finally got it and then missed another. Had ZERO power here. New guy pounded out 7 with poor form (stupid strong, he is going to get really good if he wants to), Gertz hit 8 reps in 60 seconds and had more in him.

Yoke; Told myself I was not going to do this. Still did. 650x50ft, 800x40ft. The 800 really hurt but it was about the best I’ve done with 800 in some time.

650 frame for 40ft into a 300lb odd object carry for 40ft; Horrid pickup with frame. Still managed a good time however

300 log carry (trying to simulate keg) for 30ft into 300lb odd object carry; This went better. Managed to take the best times of the day in the last two medleys.

Everyone else did stones. We managed to break our third stone (with no camera running!) Nobody had any gas left here so they will hit em again later in the week.

Today I feel broken. This fugging nerve/ass thing is getting worse and it needs to be resolved quickly. Going in for my 3rd ART session tomorrow, hopefully this starts helping. ICE ICE baby…

Monopoly

138

7/20

Training for nationals started today. So did the eating, blah. Just took my 4th poo of the day.

Long warmup. Agile 8, foam roller, band work, light db shoulder stuff

Standing log strict press(log=90lbs) with 20lbs? chain per side; logx8, logx8, add chainsx6, 110x3, 130x3, 140x3, 150x1, 160x1, 170x1?, 180xmiss? So, maybe 210lbs total? Shitty is the end result.

Rolling dumbell extensions off floor; 35x8, 45x8, 55x8, 55x8

Seated db raise; 25x15, 35x12, 40x10

YTWL’s: These sucked. First time I’ve ever done it and 8lbs kicked my ass. 12 reps on each one

Going to go back to a 9 week westside bench program but swap out bench for overhead movements. I need some structure and this worked well last go round. Right now I think the following will be a basic weekly templete.

Monday: ME upper
Tuesday: Off
Wend: Dynamic/rep lower
Thurs: Dynamic/rep upper
Fri: off
Sat: Events/ME lower. Focus on stones and back/core strength
Sun: off

Sooo, kinda the same kinda different. Going to really try and adhere to rep ranges and loads.

Diet for day
8am; 8 eggs, cheese, toast and milk
10:30; 1,000 calorie shake
11:30 PB&J
1:00 1 serving chile
3:30 2 slices pizza and a monster
6:00 1k shake
8:00 bunless hamburger and small salad
Will put down one more shake and some cookies at around 10 before bed.

This should be interesting right now. Wife is doing a “diet”. Trying to support her but it’s so dumb, all that work with diet and I think she’s been to the gym twice since she started this 2 weeks ago. Whatever, I’m done fighting her on it. Still, me bulking and her dieting, we’ll see how that goes.

Also, here are events/weights for nats.

Log; 300lbs. Max reps in 60 seconds, clean/press each rep
Tire flip; 800lbs for 60ft
Yoke walk, farmer medley; 50 ft each, 800 yoke 280 farmers
Carry, load, drag medley; can’t remember weights or objects
Stones; 54" platforms, 260-380

Those are pretty good events for me. I will be really dissapointed if I don’t place top ten and feel like I have a good chance at top 5 depending on how the log goes.

Monopoly

139

7/22 Ummm, ME lower

Another good warm up. Agile 8, lots of foam rolling, hypers, static hammie stretch. Man did those get tight since the last time I stretched em

Cambered bar GM; barx10, 135x8, 135x8, 225x5, 275x3, 315x3, 365x3, 405x2, 425x1 - all these were done at a higher depth, maybe 3/4 of the way to parallel? Then hit 315x3 below parallel. Both depths are PR’s I think.

Hyperextensions; We are doing these on a roman chair. We hold a 25lb plate arms extended and it smokes your back, ass and hammies. 4 sets of 12 superset with 4 sets of 12 weighted decline situps

Leg ext/leg curl superset; 2 sets of 20, one set light, one heavy.

Ball buster of a workout. The last sets of 20 put me down for the count, sure I will be very sore tomorrow.

Diet was off yesterday but today was better.

7:30 Big shake with blackberries and lots of whole milk
10:00 PB&J with milk and chips
1:00 2 big homemade breakfast sandwhiches with egg sausage and cheese
3:30 small shake
6:00 small shake
7:30 chicken, veggies and couscus (sp?)
Will put down another meal or shake later.

I fucking love PR’s

Monopoly

140

7/23 DE upper

Foam rolling, agile 8, bunch of light machine work for upper body

Standing strict press; 135x5, 155x3x8. Focus on good form but moving it as fast as possible

4 board bench; 135x5, add boards, 225x5, 315x3, 356x3, 385x3-PR?

Standing 1 arm db press; 45x8, 60x8. Wayyy to light on both sets

Standing face pulls; medium weight for 3 sets of 12

Had to go, did not get much back work in this week but will hit some on Saturday and hard next week. Today felt pretty good. New guy hit 495 for 2 off the 4 board, he has a great bench/press. Once he transfers it to his overhead it will be game on.

Diet was okay today. Must be working however as I’m back to 251!

8:00 6 eggs, toast, milk, cheese
12:00 3 hamburgers and small fry
2:30 2 PB&J with chips and milk
Ouch, today was not good
7:00 Big pasta/meat/veggie dinner
Again, will put down a big shake before bed. This has been 16oz whole milk, 2 heaping spoons of PB, some oats and then the vanilla pro powder. Only 5 meals today but they were all bigger.