July 12th DE Bench
The last few days life got in the way of training and I didn’t make it in. Moving, cleaning, weddings, yadda yadda yadda.
Flat Bench
barx3
barx3
95x3
95x3
135x3
135x3
135x3
185x3
185x3
185x3
185x3
185x3
185x3
Incline
135x10
225x10
275x7
Incline Skullcrushers
45x15
65x15
85x15
Band Pushdowns
Medium Band x16
Medium Band x14
3 sets of lat pulldowns
1 set of hammer curls
Cashed out here. Today felt great
July 12 – ME Lower
Zercher Harness Squat / Deadlift things – I have no clue what you’d call these things.
We set the pins in the power rack to pin 6. We then took a wide stance with the zercher harness and performed a good morning looking thing to pick the weight up. If anybody actually read my log I’d be tempted to draw a picture.
135x3
225x3
275x3
315x3
365x3
405x2
455x1
495x1
Speed Pulls
225x3
315x3
315x3
315x3
315x2
Wide Stance
315x3
315x3
Reverse Hyper
210x10
140x10
140x10
GHR
bwx10
Kettlebell Pullthroughs
some crazy KG weight x10
more weight x10
Today felt great.
EDIT: Here’s a video of the movement
[quote]frankjl wrote:
[quote]theuofh wrote:
Where’d you move to?[/quote]
Still in Columbus – moved about 4 miles away to a nicer place with my fiance. We’ve been together 6 years and we’ve been living together about 5 days. Everyday she doesn’t kill me is a PR.[/quote]
I actually lol’s at this…
Nice log, I wish I had chains and bands and shit.
And lastly, I hate Ohio. Been there once, and it was the suckiest two weeks of my life. Jeff Jordans wrestling camp. But, it does make this lifting shit seem pretty easy.
[quote]mkral55 wrote:
[quote]frankjl wrote:
[quote]theuofh wrote:
Where’d you move to?[/quote]
Still in Columbus – moved about 4 miles away to a nicer place with my fiance. We’ve been together 6 years and we’ve been living together about 5 days. Everyday she doesn’t kill me is a PR.[/quote]
I actually lol’s at this…
Nice log, I wish I had chains and bands and shit.
And lastly, I hate Ohio. Been there once, and it was the suckiest two weeks of my life. Jeff Jordans wrestling camp. But, it does make this lifting shit seem pretty easy.[/quote]
Ohio isn’t bad, once you get used to the shitty weather, the shitty drivers, the shitty people, the lack of entertainment, the abundance of NASCAR bumper stickers.
Thanks for stopping by
June 14 – ME Bench
Close Grip Inclines
Started off doing kettlebell suspended / with chains, etc, etc. About half way through I felt strong so I wanted to go for a PR
135x3
225x1
275x1
315x1 +10lb PR and a smokeshow
Crazybell Bench
26kg kettlebell each side x30
Skull Crushers
16kg kettlebell each side x15
16kg kettlebell each side x15
DB Tricep Extensions
30lb x16
30lb x12
Rotator Work
15lb x30
15lb x10
Started shooting the shit with some guys who were benching and ended up doing …
Reverse Blue Band Bench (close grip)
315x12
315x12
315x6
Great day another PR. Feeling strong, hopefully riding this into the meet.
Friday 7/15 – ME Lower
Squat
155x6
245x5
add Metal Briefs which are so loose I don’t even think they did anything
355x3
445x3
take briefs off, slap on Leviathon (straps down)
495x3
535x1
535x1 (feeling it out)
Straps up
585x0 this sucked
add reverse average bands
585x1
Deadlift from 2 1" mats and doubled monster mini bands
135x1
135x3
225x3
315x1
405x1
425x1 (crazy heavy at the top – probably 250+ lbs of tension)
Left after this. The squats took every bit of 2 hours, with 5 people in our group and most of us in full gear it was a nightmare. I started getting hungry halfway through the workout. After the deadlifts I skipped my accessory work because I was starving and my fiance was waiting on me to go to dinner. Probably for the best though, as I already went pretty heavy earlier this week.
135 + chains x3
135 + chains x3
135 + chains x3
135 + chains x3
135 + chains x3
135 + chains x3
135 + chains x3
135 + chains x3
Close Grip
225 + chains x7 (near failure)
Incline DB Press
65x25
Pushdowns with Fat Bar Handle
70x15
80x12
80x10
Chest Supported Rows
45 + mini x20
90 + mini x10
90 + mini x10
That’s all I had today. Felt great and felt strong. Could’ve had something to do with the Dagwood Challenge that I crushed on Saturday. For all of you unfortunate goons who don’t know that that is, it’s a sandwich with 12oz of ham, 12 oz of turkey, 12 oz of roast beef with lettuce, tomato, mayonnaise and 1 lb of french fries to go with it. I ate all of it in less than 30 minutes and was rewarded with the following shirt.
Tuesday 7/19 – DE Lower
Box Squat w/ Average Bands
bar x10000000000 (seriously)
135x2
135x2
135x2
225x2
185x2
185x2
185x2
185x2
185x2
Went to 225 on this one, and while it wasn’t that bad I knew I’d regret it come Friday.
Good Mornings w/ Cambered Bar
135x10
225x10
Hyper Extensions
bw x15
bw + green band x12
bw + green band + 35lbs x10
Reverse Hypers
70x10
70x10
70x10
Stopped here. It was either the heat & humidity in the gym or the fact that we’re going heavy as balls in full gear again this week, but I didn’t feel like doing much. I think this is for the better.
Thursday 7/21 – ME Bench
Chest Supported Rows
90x20
135x15
160x10
180x6
Floor Press w/ Doubled Chains (see June 16)
bar x5
bar + single chain x5
bar + double chain x5
bar + double chain x5
95 + double chain x3
135 + double chain x3
185 + double chain x3
225 + double chain x1
255 + double chain x1
275 + double chain x1 (10lb PR and a grinder)
Close Grip Bench
135x10
225x10
315x1 (dumb)
Crazy Bell Bench
120lbs x40 (OUCH)
DB Tricep Extensions
30xa bunch
Face Pulls
70x20
70x20
70x20
Hit a PR today that I wanted for a while and felt good all around. I’m actually down about 6 pounds from what I usually weigh in at.
Took my briefs in to get re-fitted the other day, hopefully they’ll be done before tomorrow’s 9 hour squat session.
Friday 7/22 – ME Squat
Got my Metal briefs back today, the guy did a good job. Had 1/2 inch taken off of the legs, and an inch from the hips all the way up.
Parallel Box Squat
barx5
155x5
155 + 1 hanging chain x5
155 + 2 hanging chains x5
155 + 3 hanging chains x5
briefs on
245 + 3 hanging chains x3
295 + 3 hanging chains x2
295 + 3 hanging chains x1
295 + 3 hanging chains x1
The chains are 55 lbs each so that’s about 625 at the top. I was pretty happy with this but the briefs are already stretching back out.
Deadlift against doubled minis
135x3
225x1
315x1
405x1
455x0
455x0
I suck so much.
Reverse Hyper
70x15
140x12
140x10
Saturday 7/23 – Conditioning & Light Stuff
Had the house completely to myself and didn’t have much to do. So I decided to go to the local commercial gym and do some light stuff just to get some blood flowing.
Reverse Hyper
50x12
50x12
100x12
100x12
150x12
150x12
Shoulder Horn / Rear Delt Raise Thing
5lb plate x 20
5lb plate x 20
5lb plate x 20
Front Raises
20x15
25x12
25x12
Bradford Press
bar x20
My shoulders started clicking so I just stopped here.
The commercial gym acquired one of those off-brand Prowlers, so I put some time into it.
Low handle / High handle
no weight - 30 yards down and 30 yards back
90 lbs - 30 yards down and 30 yards back
90 lbs - 30 yards down and 30 yards back
90 lbs - 30 yards down and 30 yards back
Pretty happy with it today. Was in and out in about 45 minutes.
Monday – 7/24 DE Bench
Didn’t sleep for shit last night and the squats in gear have taken a toll on my shoulders so I wanted to keep it easy today.
Bench w/ Chains
135 + chains 8 sets of 3
Close Grip Bench
225x17 (1 rep PR)
Crazy Bell Bench
26 kg / side x20
42 kg / size x20
42 kg / size x12
Tricep Pushdowns
70x20
70x16
Prowler (I forgot how much better I feel once I start doing conditioning work)
Low Handles / High Handles
no weight - 30 yards down / 30 yards back
90 lbs - 30 yards down / 30 yards back
90 lbs - 30 yards down / 30 yards back
90 lbs - 30 yards down / 30 yards back
Tuesday – RE Lower
Changing my normal DE / ME stuff up as I’m with a larger group who does things differently.
Chain Suspended Good Mornings w/ Cambered SSB
bar x10
bar x10
135 x10
225 x3
315 x3
365 x3
405 x3
455 x1 (matches PR I think?)
Both of my partners did 3 here, and I won’t allow that to go un-noticed
455 x3 (+2 rep PR)
225 x20 (OUCH)
Speed Pulls of 3 1" Mats
225 x3
225 x3
315 x3
315 x3
315 x3
315 x3
Mixed up conventional and sumo here.
Reverse Hypers
70 pounds + green band x10
70 pounds + green band x10
70 pounds + green band x10
Decline Abs
Monster Mini x15
Monster Mini x15
Hyperextensions
Green Band x20
Pulldown Abs
who knows how much x doesn’t matter
Today was great. Felt good in the gym and got some good work in.
Thursday June 28 – ME Bench
Today sucked. Worked late last night, and was stressed out all day @ work today.
Fat Bar Bench
bar x5
95 x5
135 x5
185 x3
225 x3
275 x1
315 x1
335 x1
345 x0
add slingshot
365 x0
I’m pretty angry with this. I think I have some shoulder mobility problems because my shoulders were really really bothering me on the heavier sets. Whatever.
Close Grip w/ Fat Bar
225x10
225x15
Cashed out here. Pretty bummed with today’s session but I guess you’ll have those.
Saturday 7/30 –
I didn’t train yesterday because I was headed out of town. Honestly I’m still beat up from the heavy good mornings so I wasn’t too disappointed.
Today my buddy ran a small competition out of his gym called ‘The Ultimate Athlete’. I wasn’t really planning on coming but my schedule happened to work out so I was able to come participate. It was a series of events to test athletic ability. There were 3 weight classes, light, medium and heavy. The heavy was anything over 215? – so sitting at 272 after a full breakfast I was well into the heavies.
It broke down like this:
The only thing that matters in the above events is that I finished with 13 reps @ 275. This is an all time PR and pretty good considering I just benched heavy on Thursday and done a bunch of other shit before hand. I got wrecked on the NFL pro agility and the vertical jump (which is to be expected). I had a blast and placed 2nd in the heavy weights by a single point.
I followed up my performance with several beers and wings and now I’m going to take a nap.
This was a blast. I’m in the video benching, truck pulling and farmers walking.
Trained twice this week but both were terrible. Saturday after the competition I helped my fiance’s family dig post holes in their backyard. My elbows, shoulders, back and wrists were all beat up.
Tonight is ME Bench night and I’m going to try on a few shirts.
8-4-2011 ME Bench
Today the guys wanted to put on their shirts and so I borrowed a loose Rage X just so I fit in
Flat Bench
135x5
185x5
225x3
275x2
315x1
add Rage X
365 (3 board) x1
365 (2 board) x1
365 x1
405 x1 (smoke show)
425 x0
Close Grip 3 Board
315x4
Cashed out here. Still hurting from this past weekend.
Friday ME Lower
Free Squat
165x10
255x5
345x3
add briefs
435x2
add suit straps up
525x2 8 sets
Wasn’t too heavy, just feeling out the suit + briefs combo. My face almost exploded.
Pin Pulls (Pin #2)
135x1
225x1
315x1
405x1
495x1
585x1 (Can’t find this but I[m pretty sure a 40 lb PR – this is a tough pin for me)
635x STAPLED
Bounced after this. I feel like I got my ass kicked
Saturday Recovery Work
Foam Roll hips, hamstrings, IT bands, quads, glutes, lower back, upper back and face
Reverse Band Bench Press (Average Bands)
135x50
135x50
Reverse Hyper
50x15
50x15
50x15
Hip Stretching x10 minutes
Lat Pulldowns (wide)
150x20
170x10
200x10
Decline Abs (holding light band in front to stress obliques)
4x10 (2 sets on each side)
Kneeling Cable Abs
120x20
150x20
180x20
