9/19/10
Sled work.
Sled “sprints.”
More “sprints.”
Walked while dragging the sled for about 10 minutes, then walked while pulling it with the blast straps in various ways for about 10 minutes. Figured you guys could use a laugh so I videoed a couple of my “sprints”.
CARDIO! WTF!?!?!
nah but seriously, great job on the sprints
[quote]DixiesFinest wrote:
CARDIO! WTF!?!?![/quote]
Come on man,… I’ve got a problem. At least I admit it.
Thanks.
9/20/10
International bench night. So I benched. Rack lockouts. Yeah, yeah, call me a conformist if you must.
BarX12
135X8
225X5
315X3
405X3
455X3
Short vid this time 
I wish would have been able to lower the spot pins about .5 to 1 inch more, but this will do I guess. Decent start.
Dips:
BDW X8
+100 for 5 sets of 5
Phat hammer curlzz:
50sX10 for 3 sets
Meats power tri pushdowns: some for 3X20
Done and done. METAL:
You can always put a couple rubber mats under the bench to “lower” the rack position a smidge.
9/21/10
International arm night. I did front squats with chains.
BarX10
135X5
140+ chainsX3
230+chains X3
320+chains X 2
This set felt like total shit. Elbows dropped, lost all of my upper back tightness, came forward on my toes and my knees fell forward. Essentially I fucked up everything I possibly could have.
Solution:
430+ Approx 80 LBs chain X1
Amonia snorted at 4:37
Bar unracked at 5:00
Squatted at 5:15
That felt pretty damn good. I’ll see what I can do next week.
Leg presses:
sledX10
+400X5
+800X5
+1000x3 paused at bottom
+1200X2 paused at bottom
Single leg leg press:
200X10 for 2 sets each leg
Bang good morning
V-ups
SomeXsome on each.
METAL: Been on a Gravedigger kick lately.
[quote]DoubleDuce wrote:
You can always put a couple rubber mats under the bench to “lower” the rack position a smidge.[/quote]
Thanks dude. I’m actually not sure if my gym has any extra rubber mats laying around, but I just might go on a scavenger hunt next time.
you ever listened to these guys?
Amon Amarth? Yes I do. They have some goos shit.
9/24/10
“back” day. Plan was to do box pulls and assorted auxillaries. I thought I might do shoulders also. Ended up running into a buddy who also was doing back training. Shoulders got pushed to today. Session went down like this:
Box pulls:
135X10
225X5
315X3
405X3
495X3
545X1
585X1
Felt good. Up from last week.
635X0 failed. Started to hitch, so I just dropped it. smaller jumps now.
495X6
T-bars:
1plateX15 should have started heavier.
2pX5
4pX5
6pX5
7pX5
8pX3
Hammmmeerzzzz low rowzzz with light bands added.
someXsome
drop set someXsome
Gym closed here. Pretty good session overall. No metal this time. I never listen to anything when training with somebody.
METAL
I’ve had these guys stuck in my head and on youtube for the past few days. Good shit.
9/25/10
Shoulders:
One arm DB push presses. Took the advice of DixiesFinest and did my left arm first. This worked very well.
50X8
75X8
100X5
125X4 left arm, 1 better than last time
125X5 right arm
140X2 left arm
140X3 right arm
Got a rather nasty cramp in my left quad after rep 3 on the right arm. From the video, you can also tell that my shirt got into a fight with my belt and lost. I liked that shirt too. Anyway, Old dude is turning into a pretty good training buddy, we just have to work on camera position and such. Happy with this as last week I could not get the 140LB DB for one with my left arm.
Seated MP.
Did a bunch of warm up sets with less than 225. I forgot to write it down but it was nothing to write home about. Did 275 for 3 then went down to 205 and did 10. All well shy of failure.
Floor JM press.
185X15 for 3 sets.
I really liked this. Great way to hit the tris.
Tri push downs.
Some X some.
Rear cable raise and front cable raise
Some X some.
Good session and all done in about 1 hour 45 minutes.
First video, some pretty epic “push presses” goin on behind you
good work son
Thanks Dixie. Yeah, I guess I should try and make sure I don’t get other folks in the frame while I video. Hell, he wasn’t curling on the DL platform. I’ve seen that before.
just for you bud, another hammer strength band hijack
Sweet rig Dixie. I need to take pictures of my own band contraption awesomeness I suppose.
At any rate, I have lacked home internet for the past week. This should be fixed shortly. I have still been training, and will update once I am back online.
10/6/10
So, I finally have internet at my apartment again. FUCK YOU SUDDENLINK!!!
Anyhow, I was gonna type up my training from the last week or so, but its late and I’m tired. Here are the video highlights, I will give my usual updates later when I have slept more:
Rack lockouts: 475X1
Bout 3:00
Close grip bench. 405X1 then FAILLLLLL. I thought I had more reps in me. I think I missed my groove. First time close gripping it in a long, long time.
Bout 1:40
Box pulls
600X1 at 2:25
Box pulls
500X5
I’m gonna make a sign that says “no cock waiving in front of camera”
Standing OHP
275X2
Bout 2:05
I tried holding the weight at lockout to see if it helped with breathing. It did not really.
T-bar rows.
8plates X5
Bout 1:00
Sleding. Only time I could train this day was late at night, and this was the best lighting I could come up with. Sorry for the darkness.
First just normal “sprints”. Many thanks to PBAndy for the tip on the belt.
Pulling it with the blast straps:
Sled row. Bassically 1 arm row with the blast straps. Row it to you, then step back until the strap has tension. Wax and repeat for distance.
Great videos, beat the hell outta the quarter squatter in the background of your 500 x 5 video.