Way to make 525 look like your bitch.
Sorry if this gets posted twice.
Question: I know you’re a big Kiefer guy. Is it really worth $90 for an ebook when about 75% of carb backloading is available in random articles he’s written? I was all set to buy it expecting to pay $20 or $30, but holy crap.
[quote]arramzy wrote:
Way to make 525 look like your bitch.[/quote]
Thanks man. It felt much worse than it looked.
[quote]scj119 wrote:
Sorry if this gets posted twice.
Question: I know you’re a big Kiefer guy. Is it really worth $90 for an ebook when about 75% of carb backloading is available in random articles he’s written? I was all set to buy it expecting to pay $20 or $30, but holy crap.[/quote]
He doesn’t put everything into the articles. The book has parts taht outline EXACTLY what and when to eat based on your schedule and goals. Plus, Keifer is a smart guy and a good writer. The book is definitely worth the money.
Since I have been eating like this, my strength and recovery have gone through the fucking roof. It’s definitely worth the money.
Friday-AM Bullshit-3-9-12-
It’s pouring outside. I wanted to pull a sled after a client this morning but I didn’t feel like drowning. So:
Tabata Calorie Row… 77 calories. This absolutely sucked.
Friday-DE Upper-3-9-12
Tractions
Ball slams, throws, and juggles
Seated Box Jumps- worked up to 12inches to 41 inches pretty easy
Bench-215x20x3 in 8:47
Bent Pendlay Row/Tri Push Downs-
235x10x5/Strong Band x 5x10- Did one set of 50+ at the end
Bradfords-135x5x10
SUPER HIGHWAY TO GR8 GUNZZZZ 2.1:
Reverse Grip BB Curls-75lbsx75 reps
Wide Grip BB Curls-65lbsx5x10/10s rest
Toes to Bar x5x6
Pull-Aparts- Light Bandx5x10
Super High Volume in full swing… I think I am 10 inches wider after today.
Sunday-3-11-12- DE Lower- 14 weeks out, Acc. Week 1:
Feel awful today so just wanted to get the squats done:
14inch Cambered Bar- Parallel Box- 405x25x2 in 29 minutes. This was miserable.
Started warming up for Dimel Deadlifts, said f-it, and left.
More tomorrow.
Monday-3-12-12- GPP
Stretched some stuff
Kneeling jumps- x 10
+60lbs x 5
+100lbs x 3<~~~ held DBs
Tri Ext x 150 w/m.mini
Face Pulls x 150 w/light band
Flipped a 500lb tire while dragging a 135lb sled for 100 yards in 6:10. Would have been shorter but I was working with limited space and had to make a bunch of turn arounds.
Hamstring Curls x 150 w/ light band
I feel so awesome it’s stupid.
Tuesday-3-13-12- ME Upper
Stretched, tractioned, med ball slams/juggles, pull aparts, plate halos
Bench- Fatt(er) bar- Close Grip- 1 board manpon + 140lbs of chain-
135x3x5
185x5
225x5
275x5
300x5<~~~ goal for the day, smoked it though.
315x5
335x5
350x5
Decided to go for a 3rm
365x2.9<~~~ miserable failure… this was my previous 1rm on this variation.
Medium Grip- 2 board-225x25
Wide Grip- 225x15
Throat Press- 95lbs+140 in chain x 7x10, 1x7… by accident.
Strong Band Assisted Dead Hang Pull-Ups- 25, 10, 7, 6, 3=50
Lats are PUMPED BRAH. Pull Ups are hard in The Puzzle Box because the pull up bar is about 3x3 inches and impossible to hold on to.
Stretched
Sh. Dislocations x 50
Sweet post on the throat press:
Wednesday-3-14-12- RE
Wobble Bench- 45lb Bar + 50lbs swingin’- 100 reps x 4 different grips
Face Pulls- Light Band x 200… yes 200.
Standing Abs- Strong Band- 2 sets of 40 close and 40 wide stance crunches, holding the band over each shoulder. This was 160 reps.
Ok… every once in a while you do something just to see what the fuck you are made of. This is definitely one of those things:
Prowler- “Fighters Challenge”
180 pounds… 4 minutes straight of pushing… 1 minute off… for three rounds. Thats 12 minutes of constant pushing. Jesus Christ this was awful. The surface I pushed it on was uneven as all hell. Sometimes it felt like the fucking prowler had a flat tire. I had to bury every physical feeling I had (which were all mostly agony-related) so deep inside, I think I pulled a muscle in my soul… right before it blew its brains out and left me forever…
Deadlifts tomorrow.
Thursday-3-15-12- ME Lower/Posterior Carnage
Rumbled Rolled, Lax Balled, Hindu Throws, Did Stuff…
I feel like I am hung over from the prowler yesterday…
Block Pulls- 3inches or something- slightly overweight bar
135x5
225x5
315x5
405x5
Belt… everything up to this point has felt like a billion pounds…
495x5 sucked
605x5 sucked worse… 700 for 5 was my goal today. My hands are still trashed from the competition and all of the conditioning I have been doing is really beating the piss out of me. So, I thought what the hell:
700x5 PR. Grip started going on the second rep. My sheer hatred for myself manage to will the bar to stay in my hands long enough to finish all 5 reps.
Seated GMs-14inch cambered bar-
45x10, 135x2x10, 225x2x10, 315x10
45 degree GHR/Strongband GM’s
Light Bandx2x25/2x25
Done. Might condition later, might kill myslef. One or the other.
What are some of the things you like to do before an ME Lower day in regards to mobility, warm up, etc?
Uh, excuse me sir, your awesome is showing…
[quote]pbclax1 wrote:
What are some of the things you like to do before an ME Lower day in regards to mobility, warm up, etc?[/quote]
If I’ve got the time, it looks exactly like this:
Rumble Roller on my erectors, lats, IT Bands, Quads
Set up a BB roller on my hamstrings (vomit inducing sometimes)
1 or 2 hip traction variaitons
Leg Swings from a ton of different angles
After that, I like to do something explosive. Like any kind of jump or throw variaiton. I will often try for new max’s on stuff like weighted kneeling jumps or weighted box jumps or whatever.
Then I get into my Max Efforts after about 10 warm-up sets.
[quote]Spock81 wrote:
Uh, excuse me sir, your awesome is showing…[/quote]
That might actually be the last little sliver of my soul spilling out. Just ignore it. It will be dead soon anyway.
[quote]StormTheBeach wrote:
[quote]pbclax1 wrote:
What are some of the things you like to do before an ME Lower day in regards to mobility, warm up, etc?[/quote]
If I’ve got the time, it looks exactly like this:
Rumble Roller on my erectors, lats, IT Bands, Quads
Set up a BB roller on my hamstrings (vomit inducing sometimes)
1 or 2 hip traction variaitons
Leg Swings from a ton of different angles
After that, I like to do something explosive. Like any kind of jump or throw variaiton. I will often try for new max’s on stuff like weighted kneeling jumps or weighted box jumps or whatever.
Then I get into my Max Efforts after about 10 warm-up sets.[/quote]
Any videos on setting up the BB roller on the hammies? Not finding anything on youtube. Thanks man.
are your 300lbs yet? you are looking more massive than ever in your videos…all homo
Just wanted to say thanks for the lower body warmup writeout. Did it tonight before ME lower (forgot the leg swings) and overall it felt great. I need to work on my hips alot more! The BB hammy work and rumble rolling the lats and around the armpit area was brutal. Thanks!
What do you do on upper days? 
[quote]pbclax1 wrote:
[quote]StormTheBeach wrote:
[quote]pbclax1 wrote:
What are some of the things you like to do before an ME Lower day in regards to mobility, warm up, etc?[/quote]
If I’ve got the time, it looks exactly like this:
Rumble Roller on my erectors, lats, IT Bands, Quads
Set up a BB roller on my hamstrings (vomit inducing sometimes)
1 or 2 hip traction variaitons
Leg Swings from a ton of different angles
After that, I like to do something explosive. Like any kind of jump or throw variaiton. I will often try for new max’s on stuff like weighted kneeling jumps or weighted box jumps or whatever.
Then I get into my Max Efforts after about 10 warm-up sets.[/quote]
Any videos on setting up the BB roller on the hammies? Not finding anything on youtube. Thanks man.[/quote]
I don’t know of anyone else that actually hates themself enough to do this. I’ll get a video up in the next day or two.
[quote]Ultramegasweet wrote:
are your 300lbs yet? you are looking more massive than ever in your videos…all homo[/quote]
Gettin there. My wieght fucking sky rockets during my initial, high volume training block. I got up to 290 when I was training for the Arnold. Then it levels off for about a month, then goes back down during more intense training blocks. I don’t even really weigh myself too much anymore. I don’t really care about it too much. The only thing is, if I qualify for worlds this year, I will have to drop down to 265 to stand a chance.