495*1
545*2
Back training:
Speed pulls with minis:1352,1352,2252,2252,2252,2252,2252,2252(these were with red minis),2252,2252(vid, these last 2 were with the orange minis) No straps and no belt
Db rows:7510,10010,13010,15020 Easy peasy.
Lat pulldowns:15010,20010,2503(no straps),15010
Rope tucks: 4*20
Done, felt good and had a pretty good lower back pump. I am going to find a way to use my black minis in this gym. Definitely fun to just let it rip. Looking at the video i should make sure i train what i am training for, it would suck if i get the goal of 600 to within inches of locking it out and not make it due to not fully locking it out.
Rip Gary moore!
225 for 2 sets for 2 reps each.
Bench training:
Speed bench with red minis:bar10,1355,1353,1353,1553,1553,1553(vid),1553
Db floor press:5015,7010,1008(vid),1200(couldn’t press the bastards up without a spot)
Cable pushdowns:10015,14512,205*10
Power pushdowns:250*15,15
Rope extensions:7015,8510,100*8
Wheel rollouts:3sets of 6
Done, wow the bands really are different and the wrist wraps help trememdously with stabilization. I am having a ton of fun with training. Went a little wider with grip on bench and it was awesome, felt really strong.
155*3 with red minis
Db floor press for 8 grunts
Kicking ass man.
LOVE the new avatar!
LWI!
your training is too cool for my computer. All I see is white boxes on most…
you seem to be plugging along…how’s things on the food front??
Thanks ink
LWI brother
Mim, my diet is really all over the place. I just try to get in plenty of protein and the majority of my calories from decent sources. I am not worrying about calories so much as to just make sure i have plenty of energy for everything that i need to do.
As for numbers, yesterday i had 3700 calories give or take, 425 protein, 320 carbs and 85 fats spread over 8 feedings.
Normally i will range around those number between 3000-3500 calories,300-400 protein, 250-350 carbs, and 70-100 fats.
I want to pursue powerliting, so i will be eating more calories, but i am still going to be smart about what and how much i eat. Performance is my goal right now, so my diet will reflect that.
hmmmm…
“I just want to periodize my training to continue to get stronger, bigger (in the right places) and get a little leaner.”
Powerlifting huh??
no more hawt abz? 
You are just a dirty gear whore now haha. Bands are a shitload of fun to mess around with, I just picked up about 75# of chain from Harbor Freight the other day and am having a blast with those.
A tip that I learned that might help with deads since they don’t have chalk at the University: If you make your hand into a tight fist and then fasten your wrist wraps, your tendons/ligaments whatever will kind of get “locked in” and it will make your grip a little stronger.
Also, if you really want to get some major support out of your wraps for bench, try this first technique:
Do it this way sparingly though, it seems to kind of mess your hands up if you do it for several sets in one day…your fingers get stiff and need to be popped a bunch.
[quote]mom-in-MD wrote:
hmmmm…
“I just want to periodize my training to continue to get stronger, bigger (in the right places) and get a little leaner.”
Powerlifting huh??
no more hawt abz?
[/quote]
Yeah thats right. I love lifting heavy stuff and i’m going to pursue it for the time being. Hopefully with solid training and enough attention paid to my diet, that will and can still happen.
[quote]Ty Carlson wrote:
You are just a dirty gear whore now haha. Bands are a shitload of fun to mess around with, I just picked up about 75# of chain from Harbor Freight the other day and am having a blast with those.[/quote]
Haha yeah it’s only a matter of time now when i get myself some suits. That will be interesting to go into the university gym with those. I already get some interesting looks with the bands.
[quote] A tip that I learned that might help with deads since they don’t have chalk at the University: If you make your hand into a tight fist and then fasten your wrist wraps, your tendons/ligaments whatever will kind of get “locked in” and it will make your grip a little stronger.
[/quote]
Funny you should mention this, incidentally i found this out the other day. I will try it out on a regular heavy deadlift day and see how it goes. Yeah i figured it’s not terribly great for the wrists if you really crank the wraps tight, i’ll probably only do that for the heaviest sets.
Where do you train Ty, that would be pretty cool to try out the chains. How much did they cost you?
I’m training at Missoula Underground Strength Training…I still need to get into the rec center some time to lift with you. I’ve been lifting Mondays, Tuesdays, Thursdays, Fridays at about 2:00-3:00, I’m open all day on weekends also.
@ ty Yeah buddy, we’ll have to do that sometime. I might even have to check out the place you train at. Don’t know if i should budget in 3 gym memberships or not just yet. lol
Are the tires in the pictures at their website available for use or not. That would be a really fun way to do cardio.
They’ve got three tires and a sledgehammer, battling ropes, climbing rope, a sled, my prowler, chalk, blast straps, two benches, one really shitty power cage, one squat rack, a big cable station that has several chin handles, a cable row machine and a lat pulldown that are separate from the cable station, a hack squat machine, dip station, dumbbells(only up to 100# though)
@ ty, thanks for the info man. Might just be worth it for the tires and sled alone for conditioning stuff.
Squat training:
Squats with black bands: bar5,1353,1352,2252,2252,2252,2252,2252,2252(vid),2252(vid)
messed around with possible setups for deads with my black minis, no go. Tried out a few ideas that i had and it really wouldn’t be safe or feasible to do them. fingers too close to the dumbells and i wouldn’t be able to get into my deadlift form properly.
Romanion deads:13510,13510,22510,22510 Haven’t done these in a long time, felt good to really do hammies again.
Goodmornings:13510,13510 These were pretty good, much better than the last time i remember doing them.
Cable pullthroughs with some weight times fuck it, this is ridiculus. Gotta try something else out for the glutes. I couldn’t believe how awkward these were.
Done, my R IT band is sore as shit, so ima foam roll the hell out of it. I’m thinking about switching my routine next week and doing a DE day with bench and squats and a ME day at end of week with bench and squats as well. I want to get more things done each week. This would be pretty much the same setup i did throughout highschool on the bigger faster stronger program. I think it will give my alot more variety to work with and it will be another step towards the westside program that i badly want to try but only if i can do it correctly.
22522sets I’m close to parallel, but apparently not close enough. I think i will try out box squats next week if i can get the right setup.
If you don’t have access to a platform with band pegs…which the rec center obviously doesn’t have…the guys at Elite suggest putting the short bands over the bar and then step into them so that they are looped over the bar and under your feet.