You need to get your boys and yourself out to iowa for the apf meet !! no excuses.
landon we will try it sounds like a good meet,…big martin
weird night…had to train alone for the first time in probally a year…so i had to do the same max effort movement i did lat week and i felt very good on it but my supplemental work sucked balls…
gpp warmup
a1.pull down abs 5x12
a2.blue band gm 5x12
b1. green band leg curls 5x25
b2. v-grip lat pull downs 5x8
b3. med ball good morning throws 3x10
b4. med ball twists 2x20
max effort squat deadlift
pin good mornings with safety squat bar
worked up to 335x3-370x3-390x3pr****this was very taxing not only on my low back but also my cns I could tell this took a lot out of me…
rack pulls pin 3 just below the knee everything felt very very heavy and slow…worked up to 515x3
shrugs 245x4setsx10reps
rear raise 1x20
i wish i could just train, just worry about training and nothing else, just crank tren into my ass all day and eat sleep and train, sometime life gets in the way though sucks hugh…big martin
I hear that.
“i wish i could just train, just worry about training and nothing else, just crank tren into my ass all day and eat sleep and train, sometime life gets in the way though sucks hugh…big martin”
lol! I want a “Testosterone” t-shirt with that on the back!
max effort bench press day
preety good day i am getting the hang of this double denim bench shirt…
gpp warmup
wide grip lat pull downs 5x10
v-grip lat pull downs 5x8
rotator cuff warm up 2x10
front raise 1x10
max effort movement (well not really max effort)* just wanted to work on things i feel i get stronger doing mostly triples I dont know why…
1 board press with shirt
135x5repsx3sets
185x5
225x5
255x5
275x5
****put shirt on here
275x3 2 of 3 touched
305x3
315x3
335x3
350x3
365x3x2sets
3 board press no shirt
315x5
335x5
350x5
365x5
390x5
benchpress lat pull downs
5x6
dumbell cleans
1x15
1x10
…big martin
Dyanamic squat day
gpp warm up
a1. ab pull downs 5x10
a2. blue band gm 5x10
b1. pull throughs 3x12
b2. green band leg curls 3x25
c1. v-grip lat pull downs 3x10
c2. med ball twists 3x20
dyanmic box squat 14 inch box
green and 2 purple bands
decided to take a heavy double today instead of doing straight % speed work, still really didnt go that heavy wasnt near a max just wanted to wave each set…
green and purple xbarx3
green and purple 135x3x2
green and purple 185x2
green and purple 225x2
green and purple 275x2
green and purple 305x2
green and purple 315x2
green and purple 345x2
green and purple 365x2
green and purple 405x2
green and purple 425x2
speed dead lifts off 4 ich box with 2 doubled mini bands
245x1x6
315x1x6
that all i did that was a lot of tension and heavy weight didnt fell like much else would do me any damn good…I need to take a max off a box with straight here soon as i dont know when i am going to compete either late this winter or wait until a IPF meet in the spring in ohio, but i am definately in no hurry …big martin
Dynamic bench press
had to train alone so here is what i did
gpp warm up
lat pull down v-grip 5x10
lat pull down wide grips 5x10
dynamic bench press
9x3 95 lbs + 2mini bands each side
4 inch rack lock outs
225x5
315x5
355x5
365x5
405x5
425x5
455x3
tricep push downs 2x10
rear delt raise 3x8
see yea next week…big martin
I’ve learned a ton of shit from you dude… thanks for all the help and for posting your workouts.
No problem ryno I just hope i can pass on half the amount of shit i learned from other people who have helped me, i feel this is truly the only way to thank them…big martin
also if any one follows my log they read a few weeks ago that my dog of 16 years holly was very ill with kidney failure, well i had to have her put to sleep today after 2 very hard weeks, it is very hard to loose a best freind like this, but she had started to suffer a lot last night as her kidneys had totally failed, it was a very tuff day and i will miss her very much her name was holly and she was a minature shnazure with salt and peeper hair a great dog and she will be missed…love yea holly…big martin
Sorry to hear that man.
max effort squat
gpp warmup
pull down abs 5x22
blue band gm 5x15
green band leg curls 5x15
lat pull downs v-grip 3x8
hammer curls 1x10
dumbell cleans 1x8
12 low box squat raw with safety squat bar
worked up to 500x1 had more in me but had a shacky old bastard squating me,
rack pulls from pin 1
worked up to 500x2
down set 315x5
life in general…
got to go to the outback steak house tonight with my grandma and brother good times and good food, we talked about gay marriage and wonderd why people give 2 fat shits if gay people get married shit i dont have time to worry about any one elses life mine is a big fucking mess so how the hell can i tell anyone else who the hell they can marry lol,talked about places we would like to vacation my # 1 spot was aruba, then stopped by the book store to buy pl usa it was closed…s
I’m sorry to hear about your dog, big martin. I’ve had it happen to me 2 times in the past and it’s not fun.
thanks guys for the dog regards…
max effort bench press
gpp warm up
lat pull downs wide grip 5x8
lat pull downs v-grip 5x8
arm circles 1x10
2 board press
worked up to 400x3 pr
5 board press
315x12
365x8
385x5
405x3
d-bell tricep extensions 3x10
d-bell cleans 3x10
…big martin
Martin, i’ve been incorporating GPP warm ups before training and they are working well.
do you follow any sort of set plan or just what you feel needs working on?
STU
I dont have a set plan i pick the exerscices as i go along, basically what sounds fun that day lol and usually superset 2 or 3 of them, on lowerbody days i like to hit posterior chain for about 50-100 reps and warm up my back and lats for rack pulls or other deadlifts ect,on upper body days i like to hit the lats, upper back for 100 reps and shoulders for 10-20reps, if i feel sore i may throw in some lowerbody band work also…if you can get your hands on the september issue of power lifting usa jim wendler writes a great article about the gpp warm-up in that issue…i am glad they are working for you i feel they have changed the way i train forever as they allow you to add in 1000’s of extra reps during a month that you may not get otherwise, and it is by far the most effective way to bring up weak points…big martin
dyanmic squat day
gpp - warm up
pull downs abs 5x22
a1. lat pull downs medium grips 5x12
a2. blue band gm 5x13
a3. green band leg curls 5x15
dynamic squat with green band deload week … 14 inch box
worked up to
green band + 345 x5setsx2reps
green band + 365 x1setx2reps
green band + 405 x1setx2reps
green band + 425 x1setx2reps
speed deadlifts standing on 4 inch box with 2 doubled mini bands
245x1repx10sets
…big martin
cheers man seems very similar to what i’ve been trying to do, usually i would do my main workout in the morning and then hit s the bands in the evening for the extra reps but adding the warm up in has had a great effect upon my actual main lifts, i’l try and get hold of that article but that ain’t gonna be easy in england!
cheers STU
dyanmic bench press
gpp warm up
v-grip lat pull downs 10x10
dyanmic bench press
95 pounds + 2 doubled mini bands on each side 9x3
5 inch rack lock outs
worked up to 455x3
incline dumbell tricep extensions 2x10
hammer curls 2x10
rear raises 2x8
alternating curls 2x10
…see yea guys next week