Just checkin’ in bunnydude–
Pretty solid numbers, bro.
[quote]SteelyD wrote:
Just checkin’ in bunnydude–
Pretty solid numbers, bro.[/quote]
Thanks Steely… starting to get up there… and the saga continues…
DEC. 29TH WEEK 5 COAN- PHILLIPI DEADLIFT ROUTINE
DEADLIFT (80%)
135x10
225x10
315x3
405x1
(working sets)
430x 3 sets of 3
SPEED DEADLIFTS (65%)120 SECS REST BETWEEN SETS
(working sets)
350x 3 sets of 3
POWER SHRUGS (60%)
315x5
315x5
315x6
STIFF LEG DEADLIFT
315X 3 sets of 5
BENT OVER ROWS
260x 3 sets of 5
REVERSE GRIP PULLDOWNS
200x5
270x 3 sets of 5
ARCHED BACK GOOD MORNINGS
245x 3 sets of 5
ABS- WEIGHTED CRUNCHES AND SIDE CRUNCHES OFF BENCH FOR A BUNCH- 3 SETS SUPERSETTED
Felt good today- I didn’t go up too much in weight on the exercises on this stage, I wanted to get a bench mark.
Used the new powerlifting belt Santa brought me for the deadlifts at 430 lbs, first time I have used a belt (for anything) since July I think. I like it… but it does change my mechanics a bit. Will see when I start getting up there in weight again.
[quote]bunny7568 wrote:
SteelyD wrote:
Just checkin’ in bunnydude–
Pretty solid numbers, bro.
Thanks Steely… starting to get up there… and the saga continues…
DEC. 29TH WEEK 5 COAN- PHILLIPI DEADLIFT ROUTINE
DEADLIFT (80%)
135x10
225x10
315x3
405x1
(working sets)
430x 3 sets of 3
SPEED DEADLIFTS (65%)120 SECS REST BETWEEN SETS
(working sets)
350x 3 sets of 3
POWER SHRUGS (60%)
315x5
315x5
315x6
STIFF LEG DEADLIFT
315X 3 sets of 5
BENT OVER ROWS
260x 3 sets of 5
REVERSE GRIP PULLDOWNS
200x5
270x 3 sets of 5
ARCHED BACK GOOD MORNINGS
245x 3 sets of 5
ABS- WEIGHTED CRUNCHES AND SIDE CRUNCHES OFF BENCH FOR A BUNCH- 3 SETS SUPERSETTED
Felt good today- I didn’t go up too much in weight on the exercises on this stage, I wanted to get a bench mark.
Used the new powerlifting belt Santa brought me for the deadlifts at 430 lbs, first time I have used a belt (for anything) since July I think. I like it… but it does change my mechanics a bit. Will see when I start getting up there in weight again.
[/quote]
great job Bunny!! I guess you didn’t see the posts stating that the 3x3 on the ME set was a typo:) you really only had to do one set of 3. oh well… more practice:)
[quote]maraudermeat wrote:
bunny7568 wrote:
SteelyD wrote:
Just checkin’ in bunnydude–
Pretty solid numbers, bro.
Thanks Steely… starting to get up there… and the saga continues…
DEC. 29TH WEEK 5 COAN- PHILLIPI DEADLIFT ROUTINE
DEADLIFT (80%)
135x10
225x10
315x3
405x1
(working sets)
430x 3 sets of 3
SPEED DEADLIFTS (65%)120 SECS REST BETWEEN SETS
(working sets)
350x 3 sets of 3
POWER SHRUGS (60%)
315x5
315x5
315x6
STIFF LEG DEADLIFT
315X 3 sets of 5
BENT OVER ROWS
260x 3 sets of 5
REVERSE GRIP PULLDOWNS
200x5
270x 3 sets of 5
ARCHED BACK GOOD MORNINGS
245x 3 sets of 5
ABS- WEIGHTED CRUNCHES AND SIDE CRUNCHES OFF BENCH FOR A BUNCH- 3 SETS SUPERSETTED
Felt good today- I didn’t go up too much in weight on the exercises on this stage, I wanted to get a bench mark.
Used the new powerlifting belt Santa brought me for the deadlifts at 430 lbs, first time I have used a belt (for anything) since July I think. I like it… but it does change my mechanics a bit. Will see when I start getting up there in weight again.
great job Bunny!! I guess you didn’t see the posts stating that the 3x3 on the ME set was a typo:) you really only had to do one set of 3. oh well… more practice:)
[/quote]
Hahaha… oh man, I remember now, didn’t even think of it though. Oh well. Took an extra day off yesterday, didn’t get home in time before the gym closed, so I hit the gym at work today.
HAPPY NEW YEAR Y"ALL!
Jan. 1st 2009
R.E… D.E. SQUAT/ ASSISTANCE DAY
SQUAT
135x10
135x10
225x10
315x5
405x3
455x2
FRONT SQUAT
225x 4 sets of 2- reeeally slow down, explode up
135x5 (same as above with 3-5 second pause at bottom)
DUMBELL SIDE RAISE
35x10
45x9
50x8
55x6
DUMBELL REAR DELT RAISE
30x to failure
45x to failure
50x " "
55x " "
DUMBELL CURLS
45 for bunch
50 for bunch
55 for bunch
60 for bunch
70 for bunch
ROPE HAMMER CURLS
4 sets with a buncha weight for a buncha reps
GRIP TRAINING
buncha stuff for a buncha stuff… until it hurt.
If the progression of weight looks odd (see curls) it is because there are no 40lb and 65lb dumbells in the gym at work. Some drooling mouth breather must have taken 'em.
Can’t wait till I can do 405x3.
Beast Bunny Babylon going on here!
[quote]skidmark wrote:
Can’t wait till I can do 405x3.
Beast Bunny Babylon going on here![/quote]
Thanks Skid! I can see you hitting your goal verrrrry shortly. I wish I could do chins like you with a jeep hanging off my waist… sheesh!
Jan 3rd 2009
(R.E. DAY)HENRIQUES BENCH PROGRAM
FLOOR PRESS
pushups
bar x warmup
135x12
(working sets)
205x17
205x13
205x12
DUMBELL PRESS
(working sets)
80x15
80x13
80x12
DUMBELL FLIES
(working sets)
45x15
45x14
45x14
PAUSED BENCH
135x20
155x15
175x8 (2-3 second pause on this set) then with approx. 30 secs rest I did 135x5- 10 second reps- 5 secs up and 5 secs down.
ABS- buncha cable crunches and planks until it hurt
Well… thus ends the “Henriques Plateau Busting Bench Program”. I will test my 1 rep max on Friday and we shall see what transpires. I feel good, and stronger… wish me luck!
JAN 5TH
WEEK 6 COAN/ PHILLIPI DEADLIFT PROGRAM
DEADLIFTS (85%)
bar x yup
135x10
225x5
315x3
405x2
(working set- put belt on)
460x2
SPEED DEADLIFTS (70%)
385 x3 sets of 3 (2 mins rest between sets)
POWER SHRUGS (65%)
325 x2 sets of 5
325x9
finding these really easy so last set done to failure
STIFF LEG DEADLIFT
325 x3 sets of 5
BENT OVER ROWS
275 x 3 sets of 5
REVERSE GRIP PULLDOWNS
270 x 3 sets of 5
ARCHED BACK GOOD MORNINGS
265 x 3 sets of 5
ABS
standing cable crunches and side crunches off a bench for a whole bunch
CALVES
donkey calf raises (on machine) for about 100 reps with 300-375 lbs- didn’t count reps
Good session today… one of those days where everything felt light. Gonna do some grip work tonight while watching the Canadian Junior Hockey Team kick Sweden’s ass!!
Looking damn strong, Bunnies-of-Steel. You havent posted for a few days, I hope that doesn’t mean the Canadian juniors lost?
Old Lardass
[quote]mjnewland wrote:
Looking damn strong, Bunnies-of-Steel. You havent posted for a few days, I hope that doesn’t mean the Canadian juniors lost?
Old Lardass[/quote]
Hey L.A.!
Thanks for the bump. I was supposed to do some accessory work on the 7th… but have been chomping at the bit for my “test day” for bench after completing the “Henriques Bench Program”, which was supposed to be today Jan 9th.
Canadian Juniors won the whole thing (Gold)… pretty good game, but kind of anti-climatic after putting the Russians out.
I was impatient, so I took the 7th off and bumped my test day to the 8th because I couldn’t wait any longer. In retrospect I should have waited… oh well. The follwing post is the results of the above.
JAN 8TH
RESULTS- TEST DAY HENRIQUES BENCH PROGRAM
So, after 6 weeks of following the program to the letter, he day of reckoning had arrived. I felt like a kid on Christmas morning… nervous anticipation coursing through my body.
I was ready. I had ate well, slept well, not too many aches and pains throbbing in my old tired joints and muscles. I had a good breakfast, and even downed extra coffee to give me a little more “umph”.
Went outside, brushed the 3-4 inches of snow accumulation off my car, threw on some tunes (Everlast/ Disturbed etc.) and drove to my gym.
Got to the gym… only 2-3 people in there at this time, but one is a young guy (25-30) also doing bench press. He is straining pretty hard under 225 for 2-3 reps, and I advise him I am available if he needs a spot at any time… knowing that I will have to utilize him for my endeavour… I love the “Law of Reciprocity”.
And, so… it begins…
TEST- BENCH PRESS- RAW
bar x warmup
135x5 (touch and go warmup)
185x5 " "
225x3 (each rep paused)
275x1 (paused)
300x1 (paused- excited- this felt easy!)
315x1 (current PR- paused)
325x0 paused- came off chest then stalled about 10-12 inches off my chest. I am *&^%! pissed off at this point. Try again…
325x0 tried this touch and go- same %^$#! results. Drop some weight…?
320x1 PR 5 lbs- touch and go.
I am steaming mad at this point. All that work and anticipation for 5 *^%$#! pounds!
I wasn’t hoping for 40-50 lb increase, but I must admit, I would have been happy with a 10-15 lb increase.
I am so disgusted that I start to pack up my shit to leave… when I stop and think… WWMD??? ( What Would Meat Do?)… so I tucked my bottom lip in, and did the following…
BENCH PRESS (80%)
245x9
PIN PRESS (8 inches off chest)
225x5
275x 4 sets of 3
every rep paused
RACK LOCKOUTS (4-6 inch ROM)
315x3 (too light)
335x3 (too light)
365x3 (still too light +20 to 40lbs next time
CABLE PUSHDOWNS
100x10
80x15
ELBOWS OUT DB
40x20
40x12
SMITH MACHINE CLOSE GRIP BENCH- FEET UP
135x20
155x20
My triceps and elbows were on fire after this session. I know after testing this was pretty high volume, but I had to work out some frustration.
I had to get my mind right.
So… went home showered, went to work… and then called Meat down in Virginia on my cell. As he sat there grilling steaks, he sorted me out, made me laugh… discussed a new routine and made me renew my committment. He sure does have a funny accent though, lol! Live and learn…
Back to the drawing board… or bench… this is far from over you son of a b…!
JAN 10TH
WEEK 7 COAN/ PHILLIPI DEADLIFT PROGRAM
DEADLIFT (90%)
bar x warmup
135x10
225x5
315x3
(put belt on)
405x2
485x2
SPEED DEADLIFT (70%- 2 MINUTES REST BETWEEN)
405x 3 sets of 3
POWER SHRUGS (70%)
365x5
365x8
STILLF LEGGED DEADLIFT
335x 2 sets of 5
BENT OVER ROWS
285x 2 sets of 5
REVERSE GRIP PULLDOWNS
280 x 2 sets of 5
ARCHED BACK GOOD MORNINGS
275 x 2 SETS OF 5
135x10 (just to stretch out thte lower back a bit)
GRIP WORK
standing dumbell finger rolls and iso-holds for a bunch
ABS
side crunches off hyper bench and cable crunches for a shitload.
Felt pretty good today. Next week should be interesting, as the program has me scheduled for a set of 515x2 deadlift, which is +15 lbs my current PR. My grip was starting to go today on the 2nd rep of 485 lbs, so… should be interesting. I would like to get the 2 reps without straps… but, if not, gotta do what ya gotta do.
Deadlift is looking great. Your grip appears to be less of a factor now. When is that competition again?
Still lookin’ way strong Bunny! I can’t wait to see what you can do at a meet.
[quote]ecogenx wrote:
Deadlift is looking great. Your grip appears to be less of a factor now. When is that competition again?[/quote]
Thanks Eco… Soldog… good to see you back buddy!
Grip is coming slowly but surely… I have to focus on it more though (still sucks). The rest of me is getting pretty strong, but my grip is still far behind what the rest of my body can/ wants to do. Plus, this deadlift program has torn up my hands pretty good… sore most of the time.
The competition is in August, Push/ Pull (Bench/ Deadlift). I may try to find one in the spring just to pop my cherry and get my feet wet. Getting excited though. My bench has a ways to go too… but, addressing that as well.
Took an extra days rest, but this is what I did tonight after work…
Jan 13th-- SQUAT/ ASSISTANCE WORK
SQUATS AND “STUFF”
bar x warmup
135x10
225x10
315x5
(put belt on)
405x3
455x2
475x2 (about 6" above parallel- no wraps)
495x walkout hold for about 60 seconds (no belt)
565x 5 6" reps off pins and iso holds to failure (10-30 secs each rep- no belt)
405x2 (fast out of hole)
315x2 (fast out of hole)
225x12
seems like a lot of volume, but no other exercises for legs tonight so it wasn’t that bad
REAR DELT RAISES AND SIDE DELT RAISES
cables and dumbells, buncha supersets, concentrated on strictness… negatives and moving the weight as fast as possible with no swinging/ cheating.
DUMBELL CURLS AND DUMBELL HAMMER CURLS
bunch of 'em- supersetted
GRIP TRAINING- BARBELL HOLDS
495 x 3 sets to failure alternating grip
405 x 3 sets " "
315 x 3 sets " "
BODYWEIGHT HANGS
my fat ass x 3 sets to failure
Not a bad night… worked up a good sweat. Really felt the mini reps and iso holds with 565 deep within my… ummm??.. I guess you would call it my “core”. Maybe shock the CNS a bit, get out of my comfort zone.
Nice session Bunny. Getting strong, you are. You keep your knees unlocked on the iso holds?
[quote]skidmark wrote:
Nice session Bunny. Getting strong, you are. You keep your knees unlocked on the iso holds?
[/quote]
Yep… alot harder than I thought they would be. Still sore today…
Bunny, what are you hoping to bench/dead for the meet? Squats looking strong.
Wellllll… that still remains to be seen.
Raw meet… I am hoping to be close to 600 for the DL, and would like to be 350-400 in the bench… which seems to be moving realllly slow for me. Gotta pick it up…
I am not even sure what weight category I will be in, I am sitting between 255 and 260 right now, so I am wondering if I should go down to the 242 class, remain in the 275 class, or pig right out and go for the over 275 class.
You’re putting up some great numbers, bunny. Going to have to try some of the things you’re doing on the squats. On a different note, things sure have changed. Haven’t been in a full powerlifting meet in years. Been looking around for one I can make. All the different orgs have their own damn rules. Some say raw is no belt, wraps, jock, thongs, etc… Some say belts ok. Then you’ve got all the plys. See a 258# class in some. Use to be a lot simplier. Ok, I’m getting old.