Lol the abductor machine
Heavy Press Day.
Flat Bench Paused: Worked up to 270lbs for a single.
Worked up to 300 Touch and Go.
Backed off to 225lbs for 1 set of 10.
Standing DB Press: 40 for 10, 45 for 10, 50 for 10
Wide Pulldown: 140 for 10, 160 for 10, 180 for 8, 200 for 8
Rear Laterals: 3 sets of 10 with 40 per hand.
Body Weight Dips: 20, 15, 10 ( 30 seconds rest between sets )
Front Squats and Upper Back.
Front Squat I worked up to 275 for 3 sets of 8.
Barbell 45 degree Rows: 225 for 12, 245 for 12, 275 for 8, 295 for 6, 225 for 15. Strapped in Last 3 sets.
Lat Pulldowns: 140 for 12, 160 for 12, 180 for 10, 200 for 8, 220 for 8 then a stupid ass drop set that apparently our ego came up with.
220/ 150/ 70/ 45 for 8/ 15/ 20/ 20
Log Press Day
Log Press 1 Clean Press away: 235lbs for 3 sets of 3. Then 200lbs 1 set of 8 all done 1 Motion.
Under Hand Cable Rows: 100 for 15, 120 for 12, 140 for 12, 160 for 12.
Incline Close Grip Press: 115lbs for 15, 155 for 3 sets of 10.
Supinating DB Curls: 30lbs for 3 sets of 8 very controlled hard squeeze.
Had a damn good session today with Sam at Train Station. Did some Back Squats in Flat Shoes so that threw me off a good bit but, still managed 5 sets of 5 with 290. Them 330 for a single, 380 for a single, and 420 for a single. Not a all time PR but for this body weight it is. Only 20lbs from a double body weight Squat.
We moved on to some rep work in the Deadlift 3 sets of 8 with 315. Worked on pulling some singles next just feeling really good worked up to 515 for a pretty easy single and a all time PR. Really need to work on getting my upper back to keep me from rolling over would help me lockout seeing as that’s were I am really struggling.
Finished up with a Super set of Wide Grip Cable Rows and Ab Table Crunches 3 sets of 12/15 each.
Limped home.
Have you tried glute bridges/hip thrusts? Shit is gold for building lockout integrity.
This was yesterday butI didn’t quite have time to post it.
Started with some heavy 45 degree Incline Presses. I worked up to 225 for 2 sets of 3 and felt just absolutely crappy so went back down to 185 and did a set of 12 was a bit of a struggle and had a slight spot on last rep.
Moved on to some Barbell Rows using 45 degree angle to really power up some weight. Worked up to 315 for a set of 8. Form is relatively loose using this method I really use hips to get it up but squeeze as hard as possible while keeping elbows as close to the body as possible. These are absolutely frying my Traps and the space between my shoulder blades like no other.
Upright Rows 3 sets of 6 with 135
Wide Pulldown: 140 for 15, 180 for 12, 220 for 8, 240 for 8, 260 for 6 strapped in.
Me and Sam had a pretty good day at The Rush ( makes me kinda throw up in my mouth to say that about The Rush.)
Hit Front Squats today pretty hard smashed another PR with 295 for 2 sets of 5 and 1 set of 8. Felt really good kinda dreading 3 sets of 8 next week won’t lie but, I’m ready.
Moved onto some Ab Work simple Super-Set of Lying Leg Lifts and Ab Table Crunches 3 sets of 20/15. Didn’t really go to hard honestly do these just to relieve some pressure off our lower backs but, both of need it so it works out.
Next High Rep DB Rows 1 set of 20 with 85, 2 sets of 15 with 110. I had to reset my grip a few times on the 110’s due me being a pansy but, nine the less a PR.
Hyperextions to finish really focusing on hard stretch of the hams and a even harder contraction up top. Don’t know why but these actually had my Hams smoked way more than they should have been.
Went home consumed Ice Cream and Protein Powder Shake .
May 17th Heavy Over Head Day.
Worked up to 275 Push Press for a Double. This felt much heavier than it should have but, some how squeezed it by to hit the reps required.
Wide Pulldowns worked up to 4 sets of 12 with 180.
Tricep Pressdown 4 sets of 12 with 80lbs slow negatives.
May 19th
So write up of todays session at Train Station…
Stated with Back Squats working up to 290 for 2 sets of 8 and 1 set of 10. This weight crushed me last week for 3 sets of 5 for what ever reason but today I just threw it up felt like had sets of 20 in me honestly but, on better advice from better lifters I just took it easy and marked it up as progress. Next week will start working with 330 restarting my cycle down at 3 x 3 and hopefully progress as well as I have so far.
Moved on to Hack Squats. I have never performed these and wouldn’t mind never doing it again haha. Did 2 sets of 8 with 290 and 1 set of 20 with 200. These completely BLEW! Me and Sam both Just died for about 3 mins after this … Obviously he used much more weight.
Lastly finished off with Wide Pulldowns. 130, 160, 180, 200 all for sets of 20.
Bench Day at the Rush went pretty well. I am really starting to enjoy Benching suck at it but. None the less really liking the movement.
Worked up to 280 with a long pause and pressed with ease. New 5lbs PR. Backed off to 225 and did 12 reps just barely needing a spot to get past my stick point on the 13th.
Moved on to Long Bar Cable Rows starting at 120, 140, 160, 180, 200 all for 12. Strapped in and pulled 220 for 10 last two reps were pretty sloppy. These really murder my traps for what ever reason but I like them.
Seated DB Press 45 and 55lbs per hand for 12. Then 65 for 12, 45 for 8, 35 for 6 drop set.
Rear DB Laterals with 45lbs per hand 3 sets of 12.
Deadlift Day at TSF with Sam. We worked up to 70% of our max mine being 365 and pulled 2 sets of 5 and 1 set of all out. I pulled for 14 I may have had a 15th but would have been stupid slow and even uglier so I just left it alone am really trying to break my habit of hitching unless am really in a comp style situation.
Moved over to the 45 degree Leg Press. Worked up to 2 sets of 15 pause reps at 490 really fried my quads around the knee. Really liking the results from this type of volume training I have lost almost 10 pounds since training with Sam but have up my thigh measurement by a 1/2 in not to bad for my chicken leg having butt.
Finished up with some light Ab Table Crunches 3 sets of 20.
Went home consumed 1000 calories and off to work ahhh… Life.
Video of Final Deadlift set.
Nice work on the deadlifts, looking good!
Thanks Vinny. How you feeling moving closer to your show?
May 25th Last event day before GA Strongest.
Drove down to Atlanta today to day train with the GA Crew. We did a mock meet for the upcoming GA Strongest Meet and I have high hopes for me after today. Don’t feel Ill win but won’t get embarrassed hahaha.
Max Log I worked up to 270lbs was a pretty ugly press and a hell of a fight probably walked 5 ft or so forward trying to keep under the Log. This is the same PR I hit 4 months ago at 245lbs today I did it at 219lbs.
Frame Carry I knew going into this event it was going to be the event that was going to rape me and really hold me back in the overall standings and unfortunately today proved it. 530 I went about 40ft and ran out of time… 600 is the weight for the show::-(. How ever strapped in and picked and ran 630 35ft in under 9 seconds. Was nit a full run because I was just resaetting the frame.
Deadlift 18in Pull worked up to 625 and nailed it like it was a empty bar went for 650 after almost 30 min break and didn’t budge the bar and blacked out was a good one too should have been there.
Keg Press Medley pressed 2 150 kegs and 1 200 keg no problem the 225 how ever feels so heavy by the time I got to it cleaning it was practically impossible.
Atlas Stones I didn’t go to heavy on these to day after everything else I was destroyed. I worked up to a 290lbs stone and then dropped back down and went rep for rep with the 240 stone for 10 and half reps.
Devoured burgers and hot dogs and then passed out.
Stone Video( only last 4 reps with 240 Did 11 total )
270 Log Press PR at this bodyweight 218-
630 Frame for 35ft. Not a real run was just resetting it for next guy.
May 26th
Squat day at TSF today. I had a very laid back day today since events destroyed me yesterday. I was very impressed with how well I actually did today considering.
Worked up to 2 sets of 5 with 310lbs and then 1 set of 11. I easily had more in me but kinda got out of my groove on the last rep and decided to just rack it and call it a day.
Nuetral Grip Wide Pulldowns 1 set at 120, 1 set at 140, 1 set at 160 and 1 set at 180 all for 12 reps. Really felt these in my mid back they will def be in my training for here on out.
Went home
Video of last set of Squats. My Squat form is getting insane I look like a completely different lifter since Sam has been breaking down and practically changing every part of my Squat. I owe alot to this Guy.
https://m.facebook.com/mattgonzo.gonzalez/posts/627202317308013?comment_id=86766374&offset=0&total_comments=5&refsrc=https%3A%2F%2Fgraph.facebook.com%2F627202317308013%2Fcomments&ref=m_notif¬if_t=mentions_comment&soft=jewel%3D2&__user=1465480358#!/1465480358/timeline/story?ut=54&hash=-3668621580827271452&wstart=0&wend=1370069999&ustart&ref=m_notif¬if_t=mentions_comment&__user=1465480358
Just left the Rush was Bench Day today. Took it pretty light didn’t push to many PRs just kinda cruised.
Bench I worked up to 275 for a single very long pause pretty easy press but could feel I was nit going to break 285 so saw no reason to push it. Back led down to 225 for 12 tied with my previous best PR.
Barbell Rows worked from 135 to 225 for 10 strict reps then strapped in and pulled 275 for 10 and 315 for 10. Used more of a upright position and slight leg drive to get it moving but felt good.
Body Weight Dips. 30/18/12 keeping rest under a minute. Definitely feel its about time to start strapping some weight to me for these. Probably start with 25lbs next weeks for 3 sets of 15.
Wide Pulldowns. I kicked major ass on these today all reps from start to finish I consider strict for a Pulldown. I started with 140 for 8, 180 for 8, 220 for 8, 240 for 8, and 260 (entire weight stack) for 10 strapped in
Deadlift Day at TSF today… I am destroyed…end.
I am really feeling beaten down today probably should have not trained but, some one needs to push Sam right now and I need progress in general haha.
Worked up to 385 for 2 sets of 5 was feeling kinda slow and just not with it today. Last set I pulled for a hideous 11 reps no belt no straps no hitch just ugly and sheer determination. Technically a PR.
Moved to Ab Table Crunches for 3 sets of 20 to just loosen up.
Finished up with some Low Cable Rows working up to the whole stack around 210 for 2 sets of 12.
I am def taking off till Sunday and am hoping I can get some sleep and maybe my appetite will come back. Diet has been relatively good in selection just shit in quantity. ? with Sam Byrd
June 2, 2013
Sunday Funday Squat Day at TSF.
Still following my progression varying reps scheme from week to week really making some good PRs.
Today was 2 sets of 8 and one for max reps with 310. I finished first 2 sets and was feeling kinda slow and not quite up to par. Sam turned up the music I chalked up my back and went to work hitting a pretty easy and fast 12 on final set.
Backed off to 185 for 5 sets of 5 with Close Stance Pause Squats.
Ab Table Crunches 4 sets 15.
45 degree Angle Lat Pulldowns 15 reps bar pulled very low and 15 high on chest for 2 sets of 90lbs. Then 10/10 for 2 sets with 100.
Overall good day still feeling a little off from lack of sleep and calories but, am getting much better. Another week or two and should be back to really hammering away.
Only just now seeing that you did a 270 log at 218 BW. That is awesome man. Damn I wish I could do that lol.