Ryno- I will PM you with some info and when you get the time we would love to have yea…Hopefull therewill be sme pics of our gym up in a few hours my training partener took some tonight and is heading down to IUPUI to work tonight and shoul get them online…So check and see…Big Martin
Tuesday Max Effort squat Deadlift…
Gpp Warm up
we all had a big belly full of Bob Evans so we didnt fell like doing much gpp but ths is what we got done, plus it was cold in the gym tonight heat isnt operational for like anoter week.
ab pull downs 6x22
A1 pull throughs 5x12
A2 band gm 5x15
Lat pull downs 5x10
Max effort movement PIN GOOD MORNINGS WITH A SLIGHT PAUSE WITH THE SAFETY SQUAT BAR set the pins at 36" inches from ground of platform we had done this suspended from chains and we wanted to do them off of pins with a slight pause at the begining
worked up to 355x3repsx3sets
Reverse band deadlifts
worked up to 530x3repsx1xset
***** hey there should be some pics of my gym and some of my training partners online my buddy took the pics back to IUPUI to put them online so heck back and see if he gets them online see yea guys later…BIg Martin
Max effort bench day thursday
Gpp warm up
lat pull downs 5x12
front raise 2x10
hammer curl 2x10
rear delt raise 2x10
face pulls 2x20
2 board press
worked up to
350x3
365x3
385x3
405x2
5 board press
315x10
405x5
dumbell press
55x25repsx2sets
dumbell extensions 2x8 55 pound dumbells
a1 .shrugs 3x10 75 pound bells
a2 .rear delt fly 3x8 55 pound bells
very good day, my buddy is still workin on thos pics see yea guys this weekend…big martin
dynamic squat deadlift saturday
gpp warm up
pull down abs 5x20
a1 pull throughs 3x8
a2 purple band gm 3x15
b1 lat pull downs 3x10
b2 band gm green and purple 3x10
rear raise 1x20
hammer curl 1x10
speed squats 14 inch box
green and purple band 225x2,255x2,275x2,300x2,315x2,335x2,345x2,405x2
speed deadlift off 4 inch box with 2 doubled minis
6x1 245
6x1 315
lat pull downs 3x10
hammer curls 3x10 55 pound bells
average work out felt a little out of it today preety good squat numbers for not felling great but a average day, …see yea tommrow
sunday dynamic bench day
Gpp warmup
10x10 lat pull downs various grips
hammer curls 2x10
rear delt fly 1x20
dynamic bench speed strength phase
95 pounds with 3 mini bands doubled 3x3
95 pounds 2 mini bands doubled 3x3
95 pounds 3 mini bands doubled 3x3
3 boards press medium volume
135x5
185x5
225x5
275x5
315x5
335x5repsx2sets
365x5
shrugs 3x10 225lbs
waked with sled and 45 plate for 10 minutes
see yea next week
hey martin, enjoying viewing your training…very motivational. question, looking at your last dynamic squat day, with that kind of band tension, were the rep fast at all??? or is this more of a circa max phase?
also, been posting my log on rugged forum, if you get a chance, peek at it and any suggestions would be appreciated.
an old fart looking to get back into things…
heavy
Heavy we have been using something like Jim wendlers squat training a diffirent perspective article he outlined at EFS, we have been alternating the band tension each week with a deload week, something like this
week 1 blue and purple 5setsx2reps
week 2 deload blue band 8x2
week 3 green band and 2 purples 5x2
week 4 deload green band 8x2
week 5 start over
the problem is we have a bunch of young guys down here and we find ourselves competing and pushing ourselves that sometimes we go up in weight or add a little extra band tension on a few of the last sets because some one dared me to or something, overall the squat moves very fast out of the bottom and slow at top, wich is what we are after because most my guys are thick hipped guys who usually blow out of the bottom of the squat and miss at top, we really got this idea form reading over at brent mikesells site. the squating is going great though my max effort work I have been using triple a lot of the time to ease up on the body because of the band tension…i will check out you training log on rugged forums tommrow and pm you afetr i take a look… see yea bud…big martin
Very good night…had a new recruit in the gym so I needed to pick it up a level…
max effort squat deadlift
gpp warm up
ab pull downs 6x25
a1 pull throughs 5x10
a2 band good mornings 2 green bands 5x10
b1 lat pull downs 3x12
b2 hammer curls 3x10
max effort movement 10 inch low box squats with safety squat bar
worked up to 485 pounds x 1 rep…went up to a 12 inch box put in a huge pinch of rooster icy mint dip and nailed 500x1rep
rack pulls off pin 1 worked up to 500x2 reps
lat pull downs wide grip 3x10
hammer curls 3x10 55 pound bells watch out guys I am groing some massive biceps lol…
congrats to my big dog j-frickie who nailed his first 500 pound box squat tonight at 19 years of age, you have come a long way my freind keep working hard, I see you with a big 550-575 squat in december JF if you keep up the keep up the hard work…
…big martin
What up guys
max effort bench day thursday
gpp warm up
lat pull downs wide grip 5x10
lat pull downs medium grip 5x10
hammer curls 3x10
rear delt flys 3x10
front raise 3x10
max effort movement
FOAM PRESS **** THESE FUCKING SUCK HAIRY BALLS, I SUCK AT THESE EVERY THING I DID TONIGHT I SUCK AT, I JUST FELT LIKE MAKING MY SELF FELL MISERABELLY WEAK TONIGHT SO I PICKED MY SHITTYEST EXERSCICES, I SUCK DONT BE LIKE ME AND SUCK AT LIFTING WEIGHTS CAUSE I SUCK…
** FOAM PRESS GET YOURSELF A SWIMMING POOL NOODLE LAY IT ON YOUR CHEST LIKE YOU DO FOR BOARD PRESSES IF YOU SUCK OFF THE CHEST THESE WILL EXPOSE YOU, AS YOU WILL SEE MY NUMBERS WERE NOT REAL HOT ON IT, IF YOU ARE WEAK OFF THE CHEST ADD THESE IN THEY WILL HELP.I FELL THESE ARE HARDER THAT BENCHING OFF YOUR CHEST BECAUSE THEY KILL ALL MOMENTUM AND SPEED THEY JUST TAKE AWAY EVERY THING YOU BRING ON THE WAY DOWN.
WORKED UP TO
315X3
335X3
355X3
*** KNEW I WASNT GOING TO BUST OUT A BIG SINGLE TONIGHT SO I QUIT THERE
6INCH RACK LOCK OUTS SUCK AT THESE ALSO
WORKED UP TO 425X2 TRIED TO GO UP AND COULDNT MOVE THE BAR TRIS WERE FRIED
MY TRAINING PARTNER J FRICKIE WHO IS 19 HIT A 500 POUND 6 INCH LOCK OUT TONIGHT DONT ASK ME HOW…HE IS A FREAK
DUMBELL PRESS 3X20 REPS WITH 55 POUND BELLS
PUSH DOWNS 3X10
HAMMER CURLS 3X10
REAR DELT FLYS 2X20
LET ME GO NOW AND BAKE IN MY OWN FILTH AS I AM THE WORLD LARGEST PUSSY…SEE YEA THIS WEEKEND BIG MARTIN
saturday dynamic squat
gpp warm up
pull downs abs 3x50 reps
a1 pull throughs 3x8
a2 blue band good mornings 3x10 reps
b1 lat pull downs 3x10
b2 dumbell bicep curls 3x10
6 sled trips with 50 pounds
14 inch box squat deload day
worked up to
green band + 315x3setsx3reps
green band + 325x6setsx3reps
waiting for guys to finish with the box’s so i could do my speed deadlifts I did----about 10 sled trips with 50 pounds
rear delt flys
2x20
speed deadlifts off 4 inch box with 2 doubled mini bands
245-6setsx1rep
300-4setsx1rep
315-2setsx1rep
*** got a new inzer belt today felt really good and sturdy, also got a brand new double denim inzer radical cut open back dont know when I will use it maybe next max effort day, also got some double layer power pants but they did not fit so sent them back hope to get them soon…see yea guys…big martin
TAKE IT EASY WAS THE THEME FOR TODAY
training partner had pink eye so he didnt get to train today wich was good for me because my upper body needed a BLOOD DAY, I have noticed I need to take one of these every 3rd dynamic day or so…
gpp warmup
3 sled trips of 150 feet using upper body drags for my pecs, shoulder, triceps alternating eevery 20 reps
3 sled trips 150 feet using upper body drags for my upper back, traps, lats, alternating every 20 reps
lat pull downs 3x10
dyanmic bench press
9x3 with 115 with 2 doubled mini bands each side
dumbell tricep extension 3x8 reps 55 pound bells
dumbell flat press
1x20 55 pound bells
1x15 75 pound bells
2x10 75 pound bells
band tricep extensions 2x20 purple band
dumbell incline press 1x10 95 pound bells
flat flys 1x20 reps 30 pound bells **** oh my these hurt and burn
Tate press 3x12 30 pound bells
incline dumbell tricpe extensions 2x10 30 pound bells
rear delt flys 3x10 55 pound bells
hammer curls 2x10
alternating dumbell curls 1x10
yes i am a body builder so watch out cause i am coming to pick up your wife and fuck her in the ass…have a good day big martin
tuesday max effort squat deadlift
gpp warm up
a1. pull downs abs 5x16
a2. blue band gm’s 5x10
pull througs 5x12
lat pull downs 3x12
band stomps purple band 2x10
SUMO DEADLIFTS WHILE STANDING ON A 4 INCH BOX WITH 2 DOUBLED MINI BANDS *** this is by far the hardest max effort movement we do I will be felling it in all the right places tommrow
1x10-135
1x3-185
1x3-225
1x3-245
1x1 275
1x1 315
1x1 365
1x1 385
1x1 405
1x1 425
1x1 455 **** maybe maybe not, might have gotted lighted
1x1 475 yea right smashed, not even the power pinch of the icy mint rooster
could move this one more then 1/4 the way
shrugs-
2x10-245
2x6- 335
1x15-245
1x12-245
band stomps
2 purple bands 2x10
blue band leg curls
3x12
a1. v-grip lat pull downs 3x10
a2. rear delt flys 3x8
a3. blue band leg curls 3x12
hammer curls 3x10
its winter i am getting ripped
Had a long day and its been a even longer week i decided to take it easy today and some rep work…
gpp warm up
4x10 v-grip pull downs
3x10 wide grip pull downs
3x10 band face pulls
2x10 5lb shoulder circles
2x10 front raise
4x10 hammer curls
raw bench press
135x5
185x5
225x5
245x5
275x5
315x5x2sets
4board press
315x8
335x8
385x5
405x5
5 board press
315x10
365x8x2sets
385x8x2sets
thats all i did…my dog of 16 years is really sick and i have had meetings at work, class, and work, plus trying to get my dog healthy so they dont have to put her asleep so this week has sucked my freinds…big martin
after a nice long sleep last night and a shit load of mexican food I was ready to go and had a great day…
Gpp warmup
a1. pull downs abs 5x20
a2. green band good mornings 5x12
a3. blue band leg curls 5x12
b1. wide grip lat pull downs 3x12
b2. hammer curls 3x10
2 sled trips walking- 75 pounds
2 sled trips hamstring curling - 75 pounds
2 sled trips wide stance walking 75 pounds
2 sled trips lungeing- 75 pounds
dynamic box suqat 14 inch
blue band + purple band - bar x3setsx3reps
blue band + purple band - 135x3repsx1set
blue band + purple band - 185x2repsx3reps
blue band + purple band - 225x2repsx3sets
blue band = purple band - 255x2repsx2sets
blue band + purple band - 275x2repsx1set
blue band + purple bad - 305x2repsx1sets
blue band + purple band - 315x2repsx1set
blue band +purple band 355x2repsx1set***I think with the band tension at the top this is very close to 600x2 so I am very very happy with that…
speed deadlifts standing on a 4 inch box with 2 doubled mini bands
245x9setsx1rep all traditional deads
a1. green band leg curls 2x20
a2. green band gm 2x12
very good day hopefully they will continue
dynamic bench press
dpp warmup
lat pull downs close grip3x10
lat pull downs v-grip 3x10
shoulders raises 3x10
hammer curls 2x10
dumbell cleans 2x10
speed bench press straight weight
185x3x6
225x3x3
shirt work tried out my brand new double denim inzer open back today lets just say I need a little help so if any one can give me suggestions dont be affraid, I wont even post what I did lets just say I tried to get some light weights to touch my chest using a little diffirent form and I didnt do so hot…Im nails with a poly tho and i think thats the problem.
5 board press 315x3, 335x3, 365x3, 385x3
405x3
tri pushdowns 3x10
dumbell tricep extensions 2x10
bench press lat pull downs 1x15,3x10
very very uneventfull day lets just say I have the bench shirt blues…big martin
extra workout…
ok after my shirt work today i felt very very discouraged, so tonight after some hot tub time and a lot of metal militia video watching and elitefitness reading I went back into my garage (aka gym) with my brother and worked on very very light shirt form training, what i did was set set the safey pins up so they were 1 inch from my chest and then started with 225 and worked with perfect form until i touched the pins this took about 6 singles for it to touch the pins, then i went to 255 touched the pins for about 5 singles there, then 275 for about 5 singles they all touched, then went to 300 i touched the pin perfect on the first single, then we removed the pin and bang got 300 to touch my chest, did 300 for about 3 singles they all touched and felt good, bad day good night…now that i got the groove and got a touch i cant wait until next sunday to try it with some real weight…big martin
max bench
gpp warm up
pull downs abs 6x20
band leg curls 3x20
band good mornings 3x15
sled drags 6 trips
lat pulldowns 3x12
safety squat bar good mornings
barx3x2sets
95x3
135x3
185x3
225x3
275x3
300x3
315x3
365x3
405x1
425x1***shut it down here as I wanted to get a big pull in also could have gotten more!!!i think i will do these again in a few weeks to see if i can get 500…
reverse band deadlits
worked up to 555x2repsx2sets
hammer curls 3x6
peace out…big martin
max bench press
gpp-warm up
lat pull downs wide grip 4x10
lat pull downs v grip 3x10
lat pull downs close grip 3x10
3 board press high volume
135x5x2sets
185x5
225x5
255x5
275x5
300x5
315x5
335x5
355x3
365x3
385x3
405x3
light low volume double denim shirt work
300x3 singles
315x3 singles
335x3 singles
*** they all touched was going to do reps but havent got the hang of the shirt enough to do reps so i stuck to 3 singles, i think the shirt is good and i have the technique ok, but it is a slight bit too big, thats good though because i plan to add some muscle some day soon…
tricep push downs 3x10
hammer curls 3x10
band face pulls 3x20
see yea this weeknd
Dynamic squat
gpp warmup
pull down abs 5x20
a1. pull throughs 3x12
a2. green band gm 3x15
b1. band leg curls 3x20
b2. lat pull downs vgrips 3x10
b3. med ball twists 3x20
hammer curls 2x10
dumbell cleans 1x12
dynamic squat 14 inch box deload week with blue band
blue band + bar x3x3sets
blue band + 135x3x2sets
blue band + 185x2x1
blue band + 225x2x1
blue band + 275x2x2sets
blue band + 300x2x3sets
blue band + 325x2x3sets
blue band + 355x2x3sets
speed deadlifts standing on 4 inch box with ***2 doubled light bands this is a shit load of tension espicially at the top…
185x1repx6sets
205x1repsx6sets
green band leg curls 1x20
…big martin
dynamic bench press
gpp warm up
lat pull down wide grip 4x10
lat pull down v-grip 3x10
lat pull down close grip 3x10
dynamic bench press
95 pounds + 2 doubled mini bands 3x3
95 pounds + 3 doubled mini bands 3x3
95 pounds + 2 doubled mini bands 3x3
4 board press meduim volume
225x5
275x5
300x5
325x5
365x5
405x5x2sets*****i think this was a pr dont know
dumbell tricep extensions 3x10
dumbell reverse delt flys 3x10
dumbell powercleans 3x15
see yea next week…big martin