[quote]mjnewland wrote:
6/17/09 DRAGGY-SLED!!
Today, I began my training for Great Canadian Powerlifter Drag. I will partner with Bunny.
Dragged sled + 16 pounds 1 mile in 22:20. At this rate, Ill be able to drag bunny for a mile in 2014.
old lardass[/quote]
Lol! Sounds good buddy! Or… we can sit on the sled, shoot the shit and have a beer… lol!
Biceps and Lower Body
EZ bar Preacher Curls 112 4,3,2 rp
Reverse BB curls 90 14,12,10 rp
Leg Press-Calves 540 12 reps ss
Lying Leg Curls 130 9,6,3 rp
Squats 235x6, 165x20
HS Ab Cr 145 3x8
Thats a weight PR on the Ez bar’s and the leg press-calves, rep pr’s on everything else. The move up on the ez curls might have been too soon but I’m going to try and fight through it. Upped my weight on the widowmaker for the second session in a row and boy are my glutes killing me.
Well, I guess I jinxed myself by talking about getting injured. I am actually not sure if I am injured, or just a really bad cramp… or maybe a strain or something. Hopefully nothing torn…
Started off as an amazing training session, piss me off.
JUNE 17TH DEADLIFT TRAINING
8" ELEVATED RACKPULLS (%'s based on 700 lb deadlift)
bar x warmup
135x10
225x5
315x5
405x2
(belt on)
495x1 (held at top- grip work)
585x1 (held at top- grip work)
(working sets- with straps overhand grip)
635x3 PR reps x 2
635x1.5- right lat @ insertion at armpit- cramp or pull? %^$#@! Don’t know yet… still in pain.
BARBELL SHRUGS (strict)
135x20
225x10
315x10
405x8
495x6
HYPEREXTENSIONS
b.w. x to failure
+45 lbs to failure, then bodyweight to failure, no rest x 2 sets
WEIGHTED SIDE BENDS
3 sets of 10 reps
CRUNCHES
3 sets to failure
**Last set of crunches, huge cramp/ spasm in lower abs. Had hard time getting to feet. Grabbed a Gatorade, sat down and drank that until the cramps subsided a bit. That is why I hope the right upper lat thing is a cramp, hopefully I am just dehydrated. Drank alot of coffee today.
Gonna do some foam rolling tonight, drink lotsa water, and I have an appointment with a massage therapist tomorrow. I will know more tomorrow I guess.**
6/18/09 5/3/1 Bench deload, 2d cycle
5x 120/145/175
Kroc Roez
105x 5/5/5/5/5
Supersetted with left knee extensions
45x 10/10/10/10/10^
Sad. Only one more deload left. Then real work again.
Laze Harder,
john
6.18.09
lower deload
foam , mobility, OH squats 95x10.
A Deadlift off of 45lb plates 315 2x5
B Db reverse lunges 70’s 2x6
C pallof presses 3x12
then I swam hard for about 20 minutes.
wow I am begining to feel good about a deload, too bad regular training is so hard.
thanks for reading…
kmc
18 June 2009
Cycle 2, week 2-(3s)
W=199
Bike 5m, sh rehab, ytwl
Deadlift (training max 305)
WU 135x5, 175x5
Working 215x3, 245x3, 275x12 (PR Reps)
Deficit Sumo DL 165#x5 (5 sets)
Standing on 45’s using 35’s - Adaptation is a wonderful thing, these were much easier this week…
Spent the whole day thinking about how tired I was, how shitty my sleep has been and how I would just do the minimum today. Somehow all of that changed during second working set…
6/19/09 DRAGGY-SLED!!!
Dragged Sled + 25 lbs 1 mile in 23:53
Friday- Upper Body
Flat DB PRess 100 7,4,2 rp
OH Press 125 6,3,2 rp
Dips BW+80 9,5,3 rp
HS Lat Row 160/side 11,8,6 rp
Rack Pulls 425x6, 335x13
HS Ab Cr 145 3x8
Weight PR on the Flat DB’s, rep PR’s on everything but the dips. Mistimed my rest and screwed my dips.
19 June 2009
W=199
Cycle 2 week 2 (3s)
bike 15m, sh rehab, ytwl, scap pushups, pushups
Bench Bar x10/10 85x5, 115x5
130x3, 145x3, 165x6 (PR Reps)
BBB bench 100#x10 5 sets
supersetted with
DB BO rows 85#x10 5 sets each Right & left
So, took in a shitload of electrolytes, cramping seems to have subsided. Did not realize how dehydrated I had become. I should have known better, wearing kevlar body armour 10-12 hours a day does that. Still some pain in the right lat, that must be the strain/ pull. Put some dirt on it… rubbed some vagasil on it… good to go.
JUNE 19TH SQUAT ACCESSORY
SQUAT
135x10
225x5
315x3
405x1
(belt and wraps on- working sets)
455 x 5 sets of 2
ZERCHER SQUATS
135x5
225x3
315x1
405x1 (Tied PR)
http://www.youtube.com/...h?v=G67nIwf5z_4
(belt on)
495x1 (PR +90 lbs!)
SEATED D.B SHOULDER PRESS
90x10
90x9
90x7
ROPE CABLE FACEPULLS
3 sets varied weights/ drop sets for a bunch to failure
D.B. SIDE DELT RAISE
4 sets varied weights/ drop sets for a bunch to failure
D.B. CURLS
4 sets- running the rack from 30 to 60 pounds then back down
Good session today, felt a lot better. I was only gonna go 455 on the Zercher Squats, then said $%#@! it… God (and Meat) hates a coward.
Don’t know why the videos won’t load… if anyone is interested go to “Youtube” and type in “Bunny7568”, they are in there.
Great jumpin’ Zerchers! Bunzilla. That’s an awesome lift!
Saturday- accessory work
Bench 45x8,95x8,135x8,185x6,235x5,235x2,235x2
Speed Deads stadning on 25lb plates 135x5, 185 4x5
Bad time management led to not eating before lifting which led to feeling like poo. Will do better next time.
21 June 2009
W=197.5
Cycle 2 week 2 (3s)
bike 5m, ytwl,
Squat Bar x10 115x5, 135x3, 160x3
185x3, 210x3, 235x6 (Bracketed by previous 225x8 and 240x4 )
BBB 135x10 6 sets
Heheheh… she ain’t tellin’ either!
SUNDAY 09/06/21
BENCH PRESS TRAININ’
3 BOARD FLAT BENCH
bar x 10,000 (all sets up to working sets full range of motion)
135x10
225x5
275x3
315x1
(working sets)
335 x 2 sets of 5
335 x 1 set of 4
335 x 2 sets of 3
I think I could have got a few more reps out of the last couple of sets but I had absolutely no body to spot me. I think next time I will do these in the power rack with the pins set
FLAT BENCH FULL RANGE OF MOTION
285x6 (each rep paused)
+10-15 lbs next session
FLAT BENCH PIN PRESS/ LOCKOUTS (6" R.O.M.)
425 x 3 sets of 3
+10-20 lbs nxt session
CLOSE GRIP BENCH WITH BANDS
225x9 (paused)
225x6 (paused)
225x5 (paused)
FLAT BENCH D.B. ROLLS/ SKULL CRUSHERS
50x10
50x10
50x7
+5-10 lbs next session
Felt really good this session, and I am really feeling it today. Whole body aches… in a good way. Eating is going pretty good, sleep… struggling. Still managing to get a few good hours in between work and other commitments.
Monday- Biceps and Lower Body
Standing BB Curls 115 5,3,2 rp
Hammer Curls 65 10,6,5 rp
Seated Calf Raises 150 12 reps ss
Goodmormings 165 9 reps ss
BB Hack Squats 275x5, 185x20
HS Ab Cr 145 3x8
The deads standing on plates on Sat. really hit the hell out of my glutes. So today by the end of my Goodmorning workset I glutes were screaming. By the time my BB Hack workset was done I thought I was going to die. I think the BB Hacks are hitting my glutes way more than my quads which is very problematic.
Back from the deload.
6.22.09
Lower
mobility, foam, more foam,lunges, ytwl dislocates more hips junk foam.
oh squats 95x10
A1 snatch grip deads. 3x3, 2x5
A2 seated 90/90 stretch each side.
B speed pulls 60% 245 8x1
C Waling lunges 60db’s x3, 45db’x 1
D1 dragon flags 3x12
D2 suitcase Db deadlift 60x10 70x10 70x10
Notes
I have not done snatch grip deads, since 4.8.09 miss these like big boobs.
broke down and used straps for the lasst set of 335. Yes I am a girl.
what I really wanted to do after was some high pulls. dang.
speed work felt fast and light hook gripped these too.
the dragon flags are kind of annoying- not hard but I feel the hanging leg raises
help my back more.
suitcase deads, kind of cute, should have went heavier. like 100db’s
ok that’s it thanks for reading.
kmc
6/22/09 5/3/1 Military(5) 3d cycle
5x 45/95/115/130/145
Just got the prescribed reps, so the money set equivalent is not worth mentioning, and I donâ??t have access to a scale, so my fatness is a mystery.
Accessories, screwed up because I misloaded the bar. Thought I was doing awesome at 115, and ended up totally killing it at 95. once I realized this, I was laughing at my own stupidity too much to continue. I also did some left knee extensions and pulldowns on vintage Nautilus equipment. This gear always makes me feel weak, but gives a healthy pump, and works parts of the ROM better than the usual Universal type stuff I use at my foofoo golds.
I am in Laramie again, and I am tempted to use the 7k feet altitude as an excuse, but I am just plain not as strong as I want to be. Yet.
There will be DRAGGY-SLED and Deadlifting With Hundreds later this week.
OLD LARDASS ATKINS REPORT
The first 8 days of Atkins went fairly well, down to 286 from 297. On day 9 (Monday) I am pretty sure I had enough carbs to knock me out of ketosis. I should be back in within the next day or so by staying tight, lifting, and dragging the sled. And being old, fat, and at 7k feet.
Push Harder,
john
Bench
135,185wu
225x10
275x8
315x6
335x4x3
DB Incline bench (suplinated hands)
55,65,75,80 x 8
Hammer Incline
180,240,260 x 8
Cable cross overs (low to high)
50 x 12 x 4
dips
3x10bw
rolling db tri ext
45 x 8 x 3
Tri pressdown (straightbar)
100,120,140,160 x max
I am always reminded and humbled when I read this thread.
Nice work people.
6.23.09 upper
foam, mobility ytwl1 dislocates,a bunch of other mobility type shit.
A BB floor press 225 x 3x3
135x8,185x3
B1 push ups w/bands*
no bands bw+45x10, bw+70x10, bw+70x10,/ bw+45x12
B2 low cable row palms up 3x7/1x10
C1 face pull+ rotation 3x10
C2 “db power cleans” 3xalot
then
spinning bike intervals
10x1 minute interval
1 tabata on same bike
notes,
floor presses last set was 1+1+1 these hurt my shoulder less then full ROM.
I ant got no bands- so I did pushups + a plate or two
rows felt fine, I never write down the weights or care on anything like this-
the pulley or pulleys make it a moot point
the intervals felt awesome- the tabata instant pukiness.
need to add more like it in interval or complexes.
thats it
thanks for reading.