BM New Log

emphasis speed strength 45 seconds rest between sets

this is a misprint lol its supposed to say strength speed …big martin

dynamic bench press

gpp warmup
a1. wide grip lat pull downs 3x10
a2. front raise 3x10
b1. lat pull down medium grip 2x10
b2 front rasie 2x10
c1. vgrip pull down 2x10
c2. rear delt fly 2x8

dyanmic speed bench press
9sets of 3 reps with 165 pounds plus doubled mini bads

4 inch rack lock outs -*** got pulled into a ego contest with my training partners was going to take it easy and work up to a heavy set of 6 …next thing i know we were taking shit to each other about who can do the heaviest set of 6 reps…i lost by 1 rep…

225x6
275x6
315x6
385x6
425x6
480x5.95995959595959599 lol i was so close to locking out the last one this would have got me the lead but i lost by a hair…

1 set of 25 reps on tricep pushdowns i do not know why just ot make my elbows hurt i guess…

barbell rows
135x12
185x10
225x8x2sets

vgip pull downs 3x8

…go colts…go colts …go colts…go colts…go colts …go clots…go colts …big martin

how about those colts!!!

my work out was done this morning from 730-915am…after that i had to head straight to the gay ass world of school…i swear to god i have never learned one usefull thing in college…

max effort squat and deadlift work out

gpp warm up
a1. pull dwons abs 5x12
a2. green band gm’s 5x25
b1. green band leg curls 3x30
b2. close grip lat pulldwons 3x12

max effort movement
36 inch chain suspended goodmornings with the saftey squat bar…

barx6
135x6
185x6
205x6
225x6
275x6
315x3
365x3
405x3
425x3 tied a 3 rep pr

reverse purple band deadlifts…standing on 2 inch high box
225x3
315x2
405x1
500x5 singles with 1 minute rest in between sets… held at top for 10 seconds

shrugs 315x12x2sets
385x10

green band leg curls 2x50reps

hammer curls 2x12

got my new titan fury bench shirt in the mail…going to give it a try wensday…preety excited to try it out…

morning body weight 258…

big martin

max effort bench sort of

just wanted to work wiht some heavy weights for triples in my new titan shirt…so i took it kind of easy intensity wise today…

gpp warm up
a1. wide grip lat pull downs 2x15
a2. front raises 2x10
b1. close grip lat pulls 2x12
b2. lateral raises 2x10
c1. v- grip lat pulls 2x10
c2. rear dely flys 2x8

2 board press in titan fury
barx a lot
135x5
185x3
225x3
245x3
275x3 put on shirt here all touched
315x3
335x3
365x3
385x3
405x2

5 board press - kept shirt on because it needs broken in a lot
385x5
405x5

a1. dumbell cleans 3x10
a2. front plate raise 3x10

TITAN FURY-
what i liked
liked how it kept your elbows tucked but allowed them out at lock out…
liked the stretchy back…even though in a inzer poly after about 3 weeks it becomes stretchy in the back…
liked how it absorbed like a denim but seemed to have a couple grooves…
liked how it kept you in like a denim but didnt force you to pathway it…

what i disliked…
didnt feel like it supported my body as weel as a inzer…
it absorbd a lot more than a denim but didnt absorb as much as a inzer…
the arms seemed a litle long and stiff, they need to be broken in alot…
i was a little dissapointed out of the pop in the bottom it may be the shit is a little big or not broken in yet or i need much more work in it…

the fury was diffirent than any other shirt ever…it really keeps the elbows tucked by itself…i liked this…IF YOUR NOT A GOOD DENIM BENCHER BUT YOUR GOOD AT GETTING WEIGHT TO TOUCH IN DENIM THEN THIS IS THE SHIRT FOR YOU…I GOT 275 TO TOUCH 2 BOARDS VERY EASILY USING THE METAL MILITIA DENIM TOUCH STYLE…I EASILY COULD HAVE GOT THEM DOWN TO MY CHEST…I THINK THIS IS THE REASON I WILL MAYBE BE SUCCSSEFULL IN THI SHIRT EVEN THOUGH I NEED A TIGHTER ONE…THE ONLY THING I DIDNT LIKE IT YOU DONT FEEL AS SECURE AND SUPPORTED IN IT AS WELL…IN THE INZER I REALLY FEEL THE SHIRT SUPPORTING ME THIS SHIRT FEEL LIKE YOUR RAW UNTIL THE BOTTOM AND CONCENTRIC PORTION THAT IS THE ONLY REAL FLAW I HAD IN IT…IT IS GOING OT TAKE ME LOT MORE WORK IN IT AND HOPEFULLY I WILL GET IT DOWN TO PERFECT HERE REAL SOON…GIVE IT A TRY…BIG MARTIN

dude, get that picture up here brotha ! haha. nice work so far. too bad you and your crew didn’t decide on this midwest apf meet.

landon…i will get on him about it…he is going to the colts - pats game this weeknd so he probally wont get to it til early next week…ill get on him…big m

Go Colts

sqt600 - u the man…GO COLTS…

dynamic squat dl day

gpp warm up
a1. pull downs abs 5x12
a2. pull throughs 5x10
a3. blue band gm 5x10
b1. wide grip lat pull downs - 2x50
b2. dumbell bench press- 2x3minutes non stop
*** that fury changed my bench stroke a little so my right pec was bothering me feels fine now…

dyanmic squat 14 inch box parrellel
green band + purple band
bar x3x2 green + purple
95x3 green + purple
135x3green + purple
185x3green + purple
225x3green + purple
275x3green + purple
315x3green + purple
green band + 2 purple bands
315x2x5sets green + purple + purple
405x2 green + purple + purple
445x1 green + purple + purple…i got this 3/4 easy and it flew off the box then i preety much missed it at the very top…i lost some hip strength during my condtioning phase with the ssbar…i have to bring my hips back up fast…

speed deadlifts off 4 inch box with 2 doubled mini bands
ultra wide sumo toes to the plates hips have to get stronger
225x10 singles
315x6 singles

heavy pull throughs ultra wide stance
2x6

blue band leg curls
3x22

…need to get some hips fast because i was very very fast on my speed sets otday i shouldnt had missed that at the top my hips just didnt have enough to lock it out…big martin

Big Martin,

I see you’re doing MWFSu format. What do you do on the other days? GPP or just do nothing?

I dont do anything…99% of the time…If i am really sore or have a injury i may do some type of recovery extra workout but very very rarely…some people can do all the extra work outs i just cant… i get burned out way to fast…I beleive if you work hard enough in your main 4 workouts you dont need extra ones…the whole point of the extra work outs are to make the main 4 better and they just seem to fuck me up…my favorite extra work out is sleeping for 12 hours straight on saturday mornings and then eating all day non-stop lol…big m

Thats an excellent xtra wkout there bm. I’ve seen in JL’s training diary at elite has done the same routine.

I’ve personally scaled back to the 4 main workouts finishing with a HIIT or weighted GPP routine, I’m trying to lose weight, and have found that I’m dropping weight (slowly) and getting stronger.

All this time with all the xtra work and I probably never needed it in the first place. The lessons we learn. As Charlie Francis says “less IS more”

yea its’ all very personal. for me? the 4 main workouts send me home and wanting to rest. but for some of my partners, they do extra workouts everyday with great success. they’re also stronger than me, so it’s hard to question it. ;p

Oh OK. The “BM” stands “Big Martin”.
I thought it stood for…um nevermind and the word “log” didnt help matters either.
Next time you might want to spell out your name to avoid confusion/repulsion.

Frontface-you have me very confused?

Dynamic bench press

gpp warm up and left bicep tendon rehab
a1. wide grip lat pull downs 2x15
a2. front raise 2x10
a3. long camberd bar rotator stretchx3stretches held for 30 seconds
a4. camerd bar empty reverse curls 2x40
b1. wide grip lat pull dons 2x15
b2. towel rotator stretch 3x 30 second holds
b3. hammer curls 2x10
b4. camberd bar long curls 2x20
b5. side laterials 2x10
c1. wide grip lat pull downs 2x15
c2. reverse curls straightbar negatives 2x10
c3. rear delt flys 2x10
c4. camberd bar rotator stretches held overhead for 3x30 second holds

arm was feeling preety much better after this…

dyanmic bench
195x9x3 straight weight

shirt work got a new inzer 2ply poly ehphd it is too big…wanted to try it out…
275x3 off 3 boards
300x3 off 3 boards
315x3 off 3 boards
355x3 off 3 boards x 2 sets
355x3 off 2 boards x 2 sets
355x3 off 1 board x1 set…shirt was to big but it gave me good support…

put on titan fury for more shirt work…
I am falling in love with this shirt…
315x5 off 1 board
355x5 off 1 board…ilove this shirt
385x3 off 3 board

decline dumbell extensions 3x10…

Jeff Gregory…thank you very much for your help today…you are a great freind i can count on you for everything…you have always been there for me and i couldnt ask for a better best freind…thank you very much…you also were great at putting on a shirt for your first tme…thanks jeff my good freind…big martin

I thought the “BM” stood for “bowel movement”

Then to top it off you had the word “log”
as in “shit log” but now I get it. It’s your training log

Felt like shit today felt slow, weak, overtrained, unmotivated, just one of those days…i am going to take it easy this week…also the fury is an awesome shirt i love it so far…but it changed my stroke a tad bit in a good way and has given me some preety bad bicep tendon pain…it hurts in my neck, my shoulder and down my left arm…so i am going to really hammer it with ice and heat for a few days…

max effort squat and dl

very unmotivated didnt want to do any gpp today but did this…
a1. pull down abs 3x22
a2. blue band gm’s 3x10
a3. green band leg curls 3x33

max effort movement
12 inch box squat with safety squat bar
worked up to 425x3 …this was very hard and fely like a ton so i quit…

camberd bar good mornings 225x6x2sets…

this is all i could bring myself to do…shitty day…big martin

hey big,

looks like we both need to put a couple tampons on our left elbows.

check out my training log for today.

can you explain the rotator work to me. like the stretches and holds?

also doesnt all that work just aggravate things or is it just getting the blood pumping?

post here or PM me.

thanks man.
ryan b.

My art guy told me that the bicep tendon pain is caused from scar tissue buildup in your rotator cuff…i like to get the area pumped with blood and then do the stretches he showed me it works good but takes about 2 weeks…i am going to him tommrow…the stretches are basically you take a camberd curl bar and stretch it as far back over your head as you can while your ams are straight abover your head…and the towel stretch is just use a medium towel and rotate your arm backwards holding the stretch for 30 seconds…big m

wait… is that a pain in your upper arm/shoulder then or lower bicep/forearm?

bicep tendon attaches over the head of the humerus, in the shoulder, it is usually caused by the same things that cause rotator cuff impingement/syndrome.