Bunny
Been following the log for a while, great work man. Great numbers, work ethic, attitude, nice to see more men out there like that.
Hey MJ/ Free2Be…
Thanks for stopping by!
MJ, actually, yes, it has come in handy on more than a few occasions… the stories I could tell…
And Free… thankyou very kindly! It is nice to get a pat on the back every now and then, don’t be a stranger!
NEW PROGRAM- THANKS MEAT!!
APRIL 3RD
BENCH DAY
M.E. FLAT BENCH- 80% 5x5 (with black bands +25lbs side)
bar x warmup
135x10
225x5
(bands/ belt on)
275x4
275x 4 sets of 3
this was a little harder than expected
M.E. FLAT BENCH PIN PRESS
80% @ 5X5
300 X 5 sets of 5
CLOSE GRIP FLAT BENCH
225x8
225 x 2 sets of 7
DUMBELL TATES
40 x 3 sets of 10 (up 5-10 lbs next session)
TRICEP ROPE PUSHDOWNS
50 x 3 sets of 10 (up 10-20 lbs next session)
Still a little foggy eyed from midnights, really screws up my rhythym.
The power of Meat is with you. Powerful you will be.
[quote]ecogenx wrote:
The power of Meat is with you. Powerful you will be. [/quote]
Ain’t that the truth…
APRIL 5TH
DEADLIFT WEEK 1
RACKPULL (80% at 8" elevation off floor)
bar x warmup
135x5
225x5
315x5
405x3
(belt/ straps)
495x5
(working sets)
545x5
545x4
545x3x3
ROMANIAN DEADLIFTS
315x10 (up the weight next session to ???)
D.E. DEFICIT DEADLIFTS (60-90 secs rest between sets)
350 x 5 sets of 3 (supposed to do 8 sets, short on time)
ACCESSORY WORK- 60-90 SECS BETWEEN EXERCISE CIRCUITS
BENT OVER BARBELL ROWS
225x9
225x7
225x7
REVERSE GRIP CABLE PULLDOWNS
250x10
250x8
250x7
POWERSHRUGS
405x10
405x8
405x6
This is a brutal program… I don’t think doing the accessory work as a circuit is a good idea. This was my idea, but I think I will lengthen the rest period, or not do it as a “circuit” every second session. See how I feel.
Great workout Bunny. I’ll have to check youtube when I get home to see how you’re doing the deficit deads. How are you doing the accessory curcuits? Are they supersetted? Or do you do a BB row rest 90 sec then do a pulldown rest 90 sec and then shruggs?
look’n good there bunny.
the only critique i can give you is on the rack pulls. you’re jerking the bar some on the initial lift. this could lead to a bicep injury and actually makes the weight heavier. as you jerk it, the bar rises quickly and then drops a little bit actually making the bar heavier than it is because of the momentum on the way down.
as you set up, drop down with that big breath and pull the slack out of the bar. you will feel it flex a bit. after you have the bar pulled tight, then you rip the shit out of it.
[quote]ecogenx wrote:
Great workout Bunny. I’ll have to check youtube when I get home to see how you’re doing the deficit deads. How are you doing the accessory curcuits? Are they supersetted? Or do you do a BB row rest 90 sec then do a pulldown rest 90 sec and then shruggs?[/quote]
Thanks eco… the circuits I do one exercise, rest 60 secs, then next exercise, rest 60 secs and so on and so on…
The DE deficit deads knock the snot out of me… wew!
[quote]maraudermeat wrote:
look’n good there bunny.
the only critique i can give you is on the rack pulls. you’re jerking the bar some on the initial lift. this could lead to a bicep injury and actually makes the weight heavier. as you jerk it, the bar rises quickly and then drops a little bit actually making the bar heavier than it is because of the momentum on the way down.
as you set up, drop down with that big breath and pull the slack out of the bar. you will feel it flex a bit. after you have the bar pulled tight, then you rip the shit out of it. [/quote]
OK boss! Thanks for the advice, I will work on this. My biceps are sore today too.
This program is deadly… next week should be interesting!
Good work bunny. Vids looking great. I’m learing alot!
[quote]maraudermeat wrote:
look’n good there bunny.
the only critique i can give you is on the rack pulls. you’re jerking the bar some on the initial lift. this could lead to a bicep injury and actually makes the weight heavier. as you jerk it, the bar rises quickly and then drops a little bit actually making the bar heavier than it is because of the momentum on the way down.
as you set up, drop down with that big breath and pull the slack out of the bar. you will feel it flex a bit. after you have the bar pulled tight, then you rip the shit out of it. [/quote]
X2 on that jerking action. Be careful.
Are thsoe real plates or are those cardboard???
TNT
Styrofoam plates TNT… lol!
Here is the final product of Meat and I putting our heads together…
BENCH DAY
Exercise 1- ME flat bench full ROM with bands/ chains
week 1- 75% @5x5
2- 80% @5x5
3- 85% @5x5
4- 90% @3x3
5-deload (60%x5/ 65%x5/ 70%x5)
6-test
7- 80% @5x5
8- 90% @5x5
9- 70% @5x5
10- 95% @3x3
11- deload (same as week #5)
12- test
Exercise 2- ME pin/ board press (6-8 inches off chest)
- same amount of sets and reps as above- %'s based on 1 Rep Max of that particular movement.
OR
Exercise 3- (every 2nd week) D.E. full ROM flat bench
Accessories- 1) Close grip bench
2) Elbows out (Tates)
3) Rope cable pushdowns
DEADLIFT DAY
Exercise 1- Rack pulls from just below the knee
week 1- 80% @5x5
2- 90% @5x5
3- 70% @5x5
4- 95% @3x3
5- deload (60%x5/ 65%x5/ 70%x5)
6- test
7- 75% @5x5
8- 80% @5x5
9- 85% @5x5
10- 90% @3x3
11-deload (same as week #5)
12-test
Exercise 2- RDL’s (1x10)
Exercise 3- Deficit D.E. DL’s (8x3)
Accessories- 1) Bent over Barbell rows
2) Underhanded cable pulldowns
3) Power shrugs
SQUAT/ ACCESSORY DAY
Exercise 1- Leg Press
Exercise 2- D.E. Conventional Squats
Exercise 3- standing/ seated strict dumbbell/ barbell press (or Arnold Press)
Exercise 4- dumbell rear lateral raise
Exercise 5- dumbell side delt raise
Exercise 6- barbell curls
Exercise 7- dumbell hammer curls
after each session, if energy and time permits, do some abz/ calves/ grip stuff
looks like the perfect plan, bunZilla. you’ll be crushing tokyo again in no time…
BunDude- Thanks for the vids. It’s one thing to read the huge numbers on the screen, but a whole 'nuther level to see ya do it! Awesome rackpulls.
Today was a “feeling process” day… I have implemented a few execises that I have not done for a while, so just established the baselines.
APRIL 7TH
ACCESSORY/ ASSISTANCE DAY
LEGPRESS
135 x warmup
270x20
450x10
630x10
810x7
D.E. SQUAT
135x a few
225x3
315 x 8 sets of 3 (atg- 60 secs between sets)
SEATED DUMBELL PRESS
25x20
50x10
70x10
80 x 3 sets of 10
this is the first direct shoulder pressing movement I have done in quite a while, felt weird
DUMBELL REAR DELT LATERALS
25x10
35x10
35 x 2 sets of 9
SIDE DUMBELL DELT LATERALS
25x10
30 x 3 sets of 10
BARBELL CURLS
80 x 3 sets of 10
ROPE/ CABLE HAMMER CURLS
70x10
80x10
90x10
this session took me 1 hour and 5 minutes… worked up a good sweat
Tried to shoot for 10 reps in all the movements (except DE squats). Those that I did achieve 10 reps all three sets will have the weight moved up next session.
Wow, that is a TON of work. nicely done.
[quote]bunny7568 wrote:
Today was a “feeling process” day… I have implemented a few execises that I have not done for a while, so just established the baselines.
APRIL 7TH
ACCESSORY/ ASSISTANCE DAY
LEGPRESS
135 x warmup
270x20
450x10
630x10
810x7
D.E. SQUAT
135x a few
225x3
315 x 8 sets of 3 (atg- 60 secs between sets)
SEATED DUMBELL PRESS
25x20
50x10
70x10
80 x 3 sets of 10
this is the first direct shoulder pressing movement I have done in quite a while, felt weird
DUMBELL REAR DELT LATERALS
25x10
35x10
35 x 2 sets of 9
SIDE DUMBELL DELT LATERALS
25x10
30 x 3 sets of 10
BARBELL CURLS
80 x 3 sets of 10
ROPE/ CABLE HAMMER CURLS
70x10
80x10
90x10
this session took me 1 hour and 5 minutes… worked up a good sweat
Tried to shoot for 10 reps in all the movements (except DE squats). Those that I did achieve 10 reps all three sets will have the weight moved up next session.
[/quote]
Bunny, I am going to try the laterals, rear, biceps and face pulls as a curcuit to save time. Going to try 30-60 sec rest btw exercises. We’ll see how it goes.
bunny,
check out my comments i made to eco on the program when you get a chance.
[quote]maraudermeat wrote:
bunny,
check out my comments i made to eco on the program when you get a chance. [/quote]
Took a look… are you referring to changing the push press to a more strict dumbell/ barbell press, or the deficit pulls…?
Eco… I think that circuit will work great for the accessory stuff.
Oh, by the way, I have revamped my goals… bench 751/ deadlift 1001/ and squat 1101… lol!
Here is what I accomplished today, with some thoughts and quandries…
APRIL 9TH
M.E. BENCH WEEK 3
M.E. FLAT BENCH WITH BANDS (@ 85% 5x5=295 not including bands)
bar x warmup
135x10
225x5
225x3
(belt and bands affixed)
295x2
295 x 3 sets of 1 rep
305x1
315x0
I think the bands are providing a little too much resistance for me at this weight, plus I train alone and did not have a spotter. So, after 3 sets of 1 rep I said piss on it and did some heavier singles to ensure I was getting some good work in, gotta figure something out here cuz next week is at 90%…
D.E. FLAT BENCH WITH BANDS (@ 60% 8x3= 205 not including bands)
205 x 8 sets of 3 reps
CLOSE GRIP BENCH PRESS
225x9
225x7
225x5
DUMBELL TATES
50 x 3 sets of 10
CABLE ROPE PUSHDOWNS
70 x 3 sets of 10
PUSH UPS ON ELEVATED HANDLE THING-MA-BOBS
2 sets to failure then partials
Ok, first huge week,
2 Meat, you are taking these two guys
( and us hangers on) to the top.
3 huge week
4 I need tap water samples preferably in the 1 gallon size from yourself, eco and meat
sent to me.Please.
clearly my tap water is contaminated and the huge dried up.
nice work, great vids.
kmc