dynamic bench press
gpp warm up
wide grip lat pulls
2x20-2x10-2x8
dynamic bench press
8x3 with 95 pounds and 2 doubled mini bands per side…
dumbell bench press
85x10
100x10
4 board with 3 chians per side
275x5x5
335x3x3
…bm
max eff sq dl
gpp wrm up
pull down abs 3x20…3x15
v-grip lat pulls 3x10
band gm’s
bluex15
blue+ greenx10
blue+ blue+ green x8 gym world record
chain suspended camberd squat bar godmornings
worked up to
555x3
605x1 pr
reverse green band deadlifts…belt only
225x5
315x3
405x1
495x1
545x1
585x1
645x missed half way…
blue band leg curls 3x33
…daox form the forum trained with us tonight he is a great guy…very hard wokring, great work ethic, and just a stand up dude…he is going ot be a great addition to our gym…bm
I love the reverse band DLs. I feel that they are the reason I peaked so well for my last competition. For me the hardest part of my DL has always been the lockout.
brian there great…i was struggling with my deadlift last fall and brent mikesell told me to add reverse band dl as a assitant movement every other week on max eff day…they really helped raise my dl by about 50 pounds…bm
mex eff bench
SICK…have a cold wich now has moved into my lungs… training today wouldnt be smart…didnt go to work…didnt wake up until 3 this afternoon…i also have no appetite…should be ok by friday…bm
Suck down the vit c man. Anytime I feel colds coming I eat c like candy and that usually does the trick. Hope ya get well soon.
dynamic squat
felt like absolute shit but fought through it today was the first week of my strength-speed phase so i had ot really battle…
gpp wrm up
ab pull downs 5x22
band gm’s- greenx20, bluex20,blue green 2x10
v-grip lat pulls 4x8
strength speed phase box squat
green band + 3 chains per side 150 pounds chain total…
325+green band+ 3 chains per side
7x2
pull througs
greenx3x10 reps
bluex3x10 reps
17 inch step ups
75 pound bells x4reps per leg
30 pound bells x10 reps per leg
green band face pulls 10x10
brent mikesell
“When the wife wants to go camping and leave on Thursday night, you say, “I?ll be up on Saturday night, you go for two nights without me, so I can get my last two workouts of the week in”. When your sick and your close to a meet and you have to workout, you gut through it or you find a way to survive. There are ways, but how far are you willing to go? When your boss asks you to stop bringing your protein and creatine to work, you must file a grievance or be prepared to defend yourself in order to take these supplements that are needed. When the wife says, you need to be home by 8 and you have exercises left that get you home by 9, you stay and finish the exercises. When you?re tired and should be in bed because you have a big day at work tomorrow but realize you forgot to take your glutamine, creatine and put all your wokout numbers in your workout log (and it?s midnight). You get all those things down and suffer at work the next day. Work is just work. Lifting is life! All of the above things have happened to me. They are things I deal with all the time. Decide what things you will sacrifice to be good and what things you won?t. Some things I regret, some I don?t. Either way, if you get out of powerlifting what you put into it.”
speed bench
gpp warmup
10x10 various grip lat pull downs
speed bench
7x2- 105 + 2 doubled mini bands per side
4 board
335 + 3 chains per side 5x5
5 board
405+ 3 chains per side 3x3
green band push downs 2x25
green band face pulls 2x25
…bm
Bm, I’ve started going to a new gym and they have a glute-ham raise. I’ve never used one of these before and was wondering what would be the best way to go about it. I can’t do a full natural glute-ham on the floor so I know I wont be able to do a real one. Should I just do partials?
They’ll even let me bring in bands, chains, boxes, boards, whatever. It’s great! No more 24hr fitness!
A Natural GHR is harder than one on a GHR bench. Give the GHR a try, I think you’ll surprise yourself in the number of reps you can do.
-Brian
snipp…Brian is 100% correct the naturual glute ham is much much harder than real gh’s…thats the reason i am not a fan of the naturual one becuase the intensity is way to high…you will be able ot bust out reps much easier and more effective on the gh machine…start out with 3 sets of as many as you can do…bm
max eff squat and dl…
gpp warm up
ab pull downs 6x12
blue band pull throughs 5x15
rope lat pulls 3x8
chain suspended safety squat bar good mornings
worked up to
500x3 PR!
reverse green band deadlifts
belt only
225x3
315x2
405x1
495x1
545x1
600x1
metal dl suit
645x1 PR!
dumbell shrugs 100 pound bells
3x15
green band + blue band leg curls 1x20
blue band leg curls 3x33
…bm
Just checking back on your log as I havent read it in ages!
Was there a thread with the bits nad pieces in perfecting the Titan Fury shirt use, or was it just something you and brian discussed.
I cant find a thread, but having a list of it will be very interesting.
Tried some today after my workout. I wasn’t sure how to do them at first. I had to push my toes into the plate so hard as I went forward, I almost felt like I was getting more of a calf workout than a ham. Then when I got home my Squat Workout tapes arrived! I watched a little before work and noticed that dave and louie keep there feet at the top on the decent then shift them to the bottom of the plate on the ascent so I’ll start doing them that way…do you think the natural glute ham has any place/value in a strength/pl program?
Cyco- No there wasnt a post on the fury it was all info i got from brian w about his seminar through pm’s…he really knows the info…PM brian he will hook yea up…bm
snipp-- If yea have the ghr machine then no i see no reason to ever do naturual one again…the naturual version is much harder and actually more advanced and due to the high intensity of the negative portion of the movement it can cause unwanted sorness…bm
bm, question…
2 weeks ago when I did my 2 brd I hit a 12lb pr at 257. Then last week I hit a pr on incline. This week I did 3 brd and could barely get an inch off the brd with 260! Do you have any ideas what the problem could be? I thought for sure I would hit 265-270 on 3 since I could get 257 on 2 brd…could this mean I need to drop the 3 brd for a while or overtraining? I hope not latter as I plan to test next week…any help is appreciated. Thanks.
BM, I follow the 4 day westside routine. How would you add in tire flips and farmers walk? My gyms half and hour away from were I flip the tire. Thanks in advance.
yea its a sign of overtraining and cns burnout but dont worry it happens all the time…there usually just thought of as bad days…if i have 2 weeks straight of prs i usually can expect to suck around week 3 and usually plan to hit a triple that day…you will get used to it if you plan to train heavy like this…what day do you plan to max on again??..bm
I plan to test on the 30th (sun) so bout a week and a half. I was going to follow your advice and do this:
fri after speed work to heavy doubles on sq or heavy arch back gm for triples
sun after speed bench heavy 2 brd triples
mon high rep sq assistance
wed high rep bench assistance
fri off
sun test sq, bp, dl…
then mon recovery work.
snipp…yea u will be fine your set up looks great…the only thing i would add is on friday drop the heavy arch back gms and do about 6 speed pulls and then work up to 85% of your opener for the dl…every thing else looks great…bm