[quote]sufiandy wrote:
Yep that answers it, thanks. I will just do them for grip now. Lately grip is the first thing to go but its summer so my hands sweat more.[/quote]
No problem. I’ve never really noticed a problem with my grip. But I would guess that 90% of powerlifters and rec lifters for that matter, can’t hold as much as they can lift. I am just trying to make sure my hands are as strong as posible.
Tuesday-8-3-10- ME Upper/Crap Day
AM- Sledx90lbsx30 minutes
Eat…
Close Grip BP-
315x3
365x3
405x1
425x0<~~~~ I expected my bench to drop a little because of the weight loss. 405 was pretty easy so I wasn’t too disappointed with this
225x4x10
Called it a day. Didnt really sleep too good last night and didnt have a whole lot of energy to get the rest of my stuff done. Still hit a good bench and did some work. Oh well, deadlift day on thursday.
Bench from today:
Awesome bench. Next time play Nunwhore Commando 666 and you’ll get 100 more pounds.
[quote]Corpse Grinder wrote:
Awesome bench. Next time play Nunwhore Commando 666 and you’ll get 100 more pounds.[/quote]
You’re right. What was I thinking. That musci I was listening too was a band called “Omega Massif” and the song is Exodous. It’s about the sun exploding… then all suns exploding.
Wednesday-8-4-10- P90x/300 workout hybrid day.
Just kdding. Both of those things are what weak people do. I have no time for weakness.
Sled-90lbsx30minutes
[quote]StormTheBeach wrote:
[quote]Corpse Grinder wrote:
Awesome bench. Next time play Nunwhore Commando 666 and you’ll get 100 more pounds.[/quote]
You’re right. What was I thinking. That musci I was listening too was a band called “Omega Massif” and the song is Exodous. It’s about the sun exploding… then all suns exploding. [/quote]
Hahaha that’s awesome. Btw I hit 345 on 1 board using the wide grip, so I’m going to switch to that for my regular pressing grip.
Do you just walk with 90lbs on the sled for 30 minutes? Is this on grass?
[quote]ros1816 wrote:
Do you just walk with 90lbs on the sled for 30 minutes? Is this on grass?[/quote]
Yea its on grass with molded football cleats. I would suggest just trying a sled with no weight or less time if your going to try it. This was brutal the first time I did it.
Tuesday-8-10-10- ME Upper/ Finally don’t feel like shit day.
Felt bad all last week and had a couple lousey workouts. Then today happened:
Chain Bench- 120lbs of cahin- Medium Grip
225x3
275x1
290x1(90%)
310x1(97%)
325x1(101%)
335x1(105%)<~~~ absolutely smoked it. 15lb PR
4-Board Close Grip-
365x3x5
CSR-
45+25x2x12
2x45’sx2x10
1 Arm Lateral Raise-
30lbsx2x15
Scare Crows- Blast Straps-
3x10
Traction.
Here is the bench PR:
That video says its set to private.
[quote]DoubleDuce wrote:
That video says its set to private.[/quote]
Thats because I am naked in it… I dont know why my uploader does that, thanks for letting me know.
Friday-8-13-10- DE Upper
FB Speed Bench
135 minisx10x3
Seated FB Pin Shoulder Press… I need a cooler name for this… This Sucks Press?
125x8
180x3x8<~~~~ 5rm with a straight bar was only 185? time to retest that one
JM’s
135x2x10
185x8<~~~ these felt terrible today
Dead Hang Band Assisted Pull Ups-
Bluex3x10
Sledgehammer-
16lbsx2x30 each arm
BB Curls-
65x10
85x10
105x10
Feeding Time.
Sunday-8-15-10- Deload Lower
Box Squats- 340x5x2
Pulls- Started with 405, added 5lbs each set, ended up with 425- 5x1
BS Fall Outs- Short Leverage-2x10
Band Shrugs- Green-2x25
This begins my deload week. I feel pretty good and had to convince myself to not go nuts on weight today. I planned this deload so its gotta happen. After its over, 9 hard weeks till the NOTLD.
Sunday-8-22-10- DE Lower/ Poop.
Only slept about an hour this weekend. Was out of town for a wedding and stayed at a very loud house. Hopefully, I can catch up on some sleep this week.
Speed Pulls- Doubled Monster Minis-30sec rest
365x6x1<~~~ fast and easy!
RDL’s-
Worked up to a 10lb PR- 645x6
Land Mine Side Bends-
2x45’sx5x12
Shot. I am exhausted.
Monday-8/23/10- Unexpected workout…
Had a challenge from the football team today to see how many push-ups the strength and conditioning staff could do. I made one of the players keep count and got in the zone. I went till I felt the burn a little bit and stopped because its ME bench day tomorrow. I popped up to people looking at me in horror because I banged out 90 like it was nothing. Pretty good because the last time I tried did them to failure I got like 50 or something stupid.
Anyway, cardio update because I didnt weight myself today:
Thursday: 30mins moderate intensity
Friday: Same
Saturday: Intervals
Sunday: 30mins moderate intensity
Monday: Intervals
Tuesday: 30mins moderate intensity
Wednesday: Same
Moderate Intensity Cardio exercises:
Sled pulling w/90lbs
Incline Hands-Free treadmill on a 8-10 incline @ 3.0-3.5 mph
15mins on spin bike/15mins GPP and recovery work
Interval Exercises:
Spin Bike- 45s slow/15s all out sprint
Thats all for now, hopefully my bench wont suck tomorrow…
Video from today:
Monday-9-20-10-DE Lower- 5 weeks out
Weigth Update: Currently 249.6
Rumble Rollerx10mins
Mobility Crapx5 exercisesx6 Reps each
Speed Pulls- + 2xmins- 365(45%)x6x1
RDL’s- Worked up to 655x6<~~~ 10lb PR
LM Side Bends-
3 platesx12
4 platesx2x8
Single Arm DB Row-
150x2x8
SuperSet With
Blast Strap Fallouts-
4x15<~~~ Short Leverage
BB Shrugs-
225x4x25
Cardio-
Flipped a big @ss tire for 20minutes striaght.
Worked out with Marylands premier Amatuer light weight strongman, Andy Deck today. He just qualifyed for the Arnold strongman meet and wants some help with his pulling and I need help getting stronger at everything else so it was a win-win wokout for both of us. I showed him some ways to wave his speed work and work with different muscle tensions and he showed me how to flip a tire… for 20minutes. I am guessing it was around 350-400lbs. I’m not sure about the weight but, I am sure that it sucked and I was gagging for the last, I dont know, 30 flips.
You must be getting insanely lean, how much weight have you lost so far? Looking forward to seeing you pull something freaky man, good luck with your training.
[quote]BEAR BORN wrote:
You must be getting insanely lean, how much weight have you lost so far? Looking forward to seeing you pull something freaky man, good luck with your training.[/quote]
Its pretty nuts man. I started at about 280 9 weeks ago. So, I’ve lost 31lbs. Weights going down but all my numbers are going up.