Wednesday-6-3-10-Extra Stuff
Sled-90lbsx3600 feet
Hammer Time-16lbsx2x30 each arm=120reps total
Push Downs- Purplex100
Traction
Drinking water and eating food non stop for the rest of the day.
Thursday-6-3-10-ME Lower/Terrible day
Squats-
worked up to 500
Suits Knee Wraps
585<~~~ sucked and went all over the place
Took all the stupid equipment off
635x1<~~~ easy. Just a belt. What the hell?
Low Box Squats- no belt
405x3x6
I am seriously considering raw squats for the meet. Just a belt, singlet, and knee wraps. I have the bench shirt dialed in as well as the DL suit. My form in a squat suit is terrible. I will work it hard for the next couple weeks and hope for the best. We will see.
Sled-
90x50 yards
135x50
180x50
225x50
270x3x50
Called it a day. Feel like poop. Deload starts Sunday.
[quote]StormTheBeach wrote:
Walked 3 blocks to get a quart of chocolate milk
Drank the whole thing on the walk back[/quote]
I admire this 
You’ve earned the deload man, take it easy
That’s got to feel good haha
Friday-6-4-10-
Did some stupid bench stuff and left. PR for feeling like crap. Deload starts right now.
[quote]Power GnP wrote:
That’s got to feel good haha[/quote]
More pissed me off than anything. haha.
Sunday-6-6-10-
Exactly what I did today:
Foam Roll- 20-30 rolls on quads, it bands, hamstings, glutes, low back, upper back
Static Stretching- each movement for 5 sets of 10 seconds
Lying band hamstring stretch
Sit-and reach stretch
Foward Deep Lunge
Lateral Deep Lunge
Back Traction with Green Band for 5 mins
Foam Roll- 20-30 rolls on quads, it bands, hamstings, glutes, low back, upper back
Contrast Shower- 1min hot/1min cold x 4
mONDAY-6-5-10- Deload Lower
Squats-
365x2x2 off low box
365x4x1 suited
Pulls-
425x5x1
Pull Down Abs- 2 green bands
3x20
Went and ate. 2 hours later:
Sled-90lbsx3600 feet
40 yard sprints- 5 sprints in under 4mins
Tuesday-6-8-10- Deload Upper
Bench- 225x30<~~~ easy, probably had 5-6 more
135 60lbs of chain x 10
100lbs x10
140lbs x10
185 140lbsx2x10
Bent Rows- 135x3x20
Face Pulls-Greenx3x20
Tire Death- 450lb tire 3 sets of 45 seconds- 11, 11, 11 flips
tHURSDAY-6-10-10- Deload Lower
Chain suspended, Cambered Bar GM’s-
250x5x5
ss w/ Captains of Crush Grippers
#2x3x5
#2.5x2x1
#3x1 right/x0 left
SSB Parallel Box Squats-
225x3x5
Pull Down Abs-
2 Greensx4x20
In a little while, I am going to foam roll, stretch, traction my back, foam roll again, then contrast shower.
how long did you use speed bench in your programming ?
months ? years ?
[quote]marlboroman wrote:
how long did you use speed bench in your programming ?
months ? years ?[/quote]
Since I really started training for powerlifting, so 3 years. I just cut it out this last cycle and turned that day into more of a rep/work on weaknesses day. My bench has gone up a lot in this past cycle. I’ll keep it out of my program until the way im doing it now stalls, then I throw it back in for a few weeks.
Sunday-6-13-10- CM Low 1
Squats- Blue+Green+60lbs of chain
385x2x2 about 90%
420x3x2 about 95%
RDL’s- Worked up to a new 6 rep max. 630x6, 15lb pr i think
BB shrugs- used wrist straps because my hands exploded on RDLs
225x3x25
BS Ab Fallouts- 5x10
Food- forever… I am spent.
Hey man, Nice training and good luck at your comp…
But having very similar back problems to yours, when you say “traction” are you going to a chiro to get it done that regularly, or did you come up with some way of doing your own version of it?
I want to start adding that in hopes that it will help my back out as well, but I am not sure i want to take a second loan out on my house to go all of the time.
thanks in advance brother and keep killing it.
[quote]Alpha wrote:
Hey man, Nice training and good luck at your comp…
But having very similar back problems to yours, when you say “traction” are you going to a chiro to get it done that regularly, or did you come up with some way of doing your own version of it?
I want to start adding that in hopes that it will help my back out as well, but I am not sure i want to take a second loan out on my house to go all of the time.
thanks in advance brother and keep killing it.[/quote]
I have zero money. Also, I dont trust chiro’s. The only way they get more money is if your back stays messed up, so do you really think they want to fix it?
Anyway, I learned a ton of different ways to do self traction at home but only 2 of these ways actually traction and relieve pain and pressure.
This is one way:
This one is tough if you dont have regualr access to 4 blue bands and a power rack.
An easier way is to take a green band, sit on the floor like you are at the top of a sit-up( knees bent, feet flat on the floor, chest facing quads) and loop each end of the band around your knees. Make sure the band is set right above your hips and lay back. Move your legs and hips in every direction and motion possible for 2-5mins. This way works very well and is the main method I used. It feels like you are laying on a cloud when you first do it. haha.
Hope this helped, let me know if you have any other questions about it.
monday-6-14-10- Stuff
Foam Rolledx10mins
Band GMS—superset w/---- High Band Side Bends
Bluex3x25 for both
Back Tractionx5mins
Contrast Showerx10mins
[quote]StormTheBeach wrote:
An easier way is to take a green band, sit on the floor like you are at the top of a sit-up( knees bent, feet flat on the floor, chest facing quads) and loop each end of the band around your knees. Make sure the band is set right above your hips and lay back. Move your legs and hips in every direction and motion possible for 2-5mins. This way works very well and is the main method I used. It feels like you are laying on a cloud when you first do it. haha.
Hope this helped, let me know if you have any other questions about it.[/quote]
Thanks man, I’ll give it a shot and let you know
Thursday-6-17-10- I dont know what I am doing anymore
Speed Pulls- quad minis
435x5x1
Worked up to 585 for 1
45 degree GHR- 25lbsx4x10
Hammer Finger Walks<~~~~ awesome- 8lbsx3 each hand
DB Side Bends-110lbsx3x15
Bands Shrugs-Greenx4x25
Neck Ext.-25lbsx3x25
Gonna go jump in the ocean for a little bit.
Friday-6-18-10- Stupid speed bench
Sunday-6-20-10- CM Lower 2
Squats- blues, greens, 60lbs of chain
385x1x2
420x1
455x3x1<~~~~~ felt heavy as hell but was pretty fast. I taped the squats today and they were the best I have ever done in my whole life. Stayed tight and blew them up.
Dimel Deads-225x3x25
Standing ab circuit-blue- 3 movements for 2 sets of 24
Band Ham Curls-Greenx100
Spent. Drank too much at a wedding this weekend and its about 50 million degrees outside. Great workout though…
Planned openers for the meet:
630, 480, 725
Goals for the meet:
2000 total, 700 squat, 530lb bench, and get in first place on the 275 single ply deadlift rankings. I should completely destroy all of these.
This meet is going to be awesome. We’ll turn the place into a satanic slaughter house.