So It's Been A While

Training
161

saturday-june-9-2012

standing OHP

115x10
115x10

close grip bench

barx15
135x10
185x10
205x8
205x8
205x8

barbell front raises

80x10
80x10
80x10

face pulls w green band

3 sets of 15

reverse bb curls

55x15
55x15
55x15

pushdowns w monster mini

5 sets of 25 reps

neck on the neck machine i got!!!

great weekend, family reunion, got my truck out and drove it, fabricated some brackets for the alternator, damn i love my gym and i love my truck that thing is fast!!! Wish i could drive it more :frowning: Everyone is doing great at the gym, now mosley and i are cooking out!!! FEASTTTTTTTTTTTT!!!

162

My training went the same as above today. Great training, great food, great time. Looking forward to deads on Monday

163

monday-June-11-2012

DL--------All pulls were done raw, no belt, hook grip

barx10
135x3
245x3
315x3
335x1
350x1
350x1
350x1

3" deficit pulls

350x1
405x3
430x3

bb split squats

100x10
100x10

BB Rows

185x10 for 3 set with 10 sec rest between

shrugs

305x20
305x20

Neck machine for reps

164

Such an awesome day in the gym. 4 of us training, 4 of us leaving with PRs.

All pulls with the exception of my last two reps were double overhand. No belt.

Barx?
135x3
245x3
315x3
335x1
350x1x3

3" deficits
350x1
405x3
430x3

Vogelpohl pull downs
Green bandx15
Gbx15
Gbx15

Lower back didn’t like shrugs

These weren’t all time PRs for PC or I. As you already know, PC switched to bodybuilding for a while and I took about 13 months completely off after my injury (may have trained 5 times) so, these are big PRs for us starting over. Our strength is coming back.

In the past PC has hit a 515x1 deficit pull and I had a 525x1…we’re coming back!!!

Also, very proud of Owens hitting a big PR and for Ms. PC for a big PR!

165

june-13-2012

Bench-raw no wraps

barx10
135x8
185x5
205x3
225x3
265x5
265x5
295x3
315x3

Close grip floor press-raw no wraps

225x10
225x9
225x2 these last 2 sets were rest pause bc i only got 9 on the 2nd set

pushdowns with purple band

20 reps 6 sets

curls

115x10
115x10
115x10
115x10

neck and side laterals

166

numbers moving north

167

[quote]spar4tee wrote:
numbers moving north[/quote]

YES SIR! doing my best!

168

Bench 6/13/12

Barx10
135x8
185x5
205x3
225x3
265x5
265x5
295x3
315x3

Close grip floor press
225x10
225x10

Band push downs with the purple band
6 sets 20 reps each

Barbell curls
115x10
115x10
115x10
115x10

Very happy with this. Hope squats go well on Friday. 4 people in the gym…4 PRs

169

Totally had the week off took a trip to Myrtle Beach. Now I’m blistered all over my shoulders and chest and stomach also. I do not want to leave this place, yet I cannot wait to be back home training with you guys. I totally have tried sending you pictures and texting you but Owens informed me on some cell phone issues or some shit.

I’ve felt like something has been missing since I’ve been down here which is obviously my training. Bc honestly there is really nothing to come back to besides my family and my fucking partners. I can’t wait to be in the gym again this Friday everyone. I will try my best to squat considering I have blisters everywhere and me barely being able to sleep bc the limited positions I can move and still tolerate the pain. Sorry I haven’t been able to communicate.

170

Myrtle Beach is always nice

171

friday-june-15-2012

olympic atg squats

barx10
135x5
185x5
225x3
275x3
315x3
315x3
315x3

pause squats

255x8
255x8

SLDL

205x12
205x12
205x12

banded leg curls

neck on neck machine

172

Are most those aches and pains from previous injuries (minus the one’s related to genitalia. lol)? Or do always just take a deload after some time lifting?

173

[quote]Spidey22 wrote:
Are most those aches and pains from previous injuries (minus the one’s related to genitalia. lol)? Or do always just take a deload after some time lifting?[/quote]

Usually Deload every 4th week when training heavy, the aches and pains are coming from flexibility, weakened tendons, and body adapting to heavy training again, haha sorry about the other pains lol. Also wanted to add all sets of squats were raw no belt no wraps, and DL were double overhand, thanks for following our thread man!

174

My squats went the same as PCs. I ended up getting distracted talking to my cousin and didn’t do the banded hamstring work and I didn’t do neck :(. Looking forward to this deload! The week after shall be awesome with (what I’m hoping will be) some more PRs!

175

monday-june-25-2012

lifting with no electricity sucks dick btw

all raw hook grip no belt

DL

worked up to 365 for 3 singles (speed pulls)

Rack Pulls from pin 4 but standing on 2 mats, so about pin 3, was below knees

worked up to a really fast 445 hook grip

jumped to 535 couldn’t hold on hook grip so grabbed straps

hit 535x3

did some lats, did some traps, did some ham work, and did 50 reps on neck machine then went up and sit in dark with no power all fucking night, yea, and my back hurts today…also just so you guys know, if you are interested in hot rods/ trucks/ etc, do not post on fucking c10forum.com, they’re all a bunch of fucking assholes, tried getting some advice from on there and man oh man those guys are smart ass motherfuckers, i was thinking to myself i wish those bastards would post on T-Nation, so thanks for everyone NOT being fuck faces on this site

176

6/25/12 deads
As PC stated, no electricity is terrible lol no gangsta rap or death metal while lift? Sad day. Anyhow…

Speed pulls
365x1. 3 sets

Pin pulls. Pin 4. I’m tall so, it was below knee. This is a terrible spot in my dead lift :frowning:
Worked up to a slow triple with 445.

Did some pull downs.

Did some hammies.

Did everything with a double overhand grip.

Bleh.

177

wednesday-june-27-2012

raw 2 board bench

worked up to 275x3. five sets (these were fast)

raw paused bench
305x1. Two sets, decent speed

No wraps on any sets, elbow pain still sucked ass so oh well

pushdowns

face pulls

band curls

pushups

neck

178

My bench was the same as PCs…I’m just too lazy to type.

179

[quote]pure_country wrote:

[quote]Ethan7X wrote:
What’s your best advice on going from a 315x5 - > 405 deadlift ASAP and 225x5 squat → 315 squat ASAP?

Then from there,315->405 squat, and 405->495 deadlift.

I’m very motivated and am a beginner; want to hit the 4 & 5 plate : D

I was thinking Madcows until 315squat/405deadlift then I would do Smolov for Squats, with heavy shrugging+rowing to keep my back work up 1x a week?[/quote]

This may not be what you want to hear but here it is…TRAIN LESS EAT MORE!!! DO NOT OVER TRAIN!!! Alternate, one week heavy pulls and heavy squats, nxt week heavy squats speed pulls, do not pull heavy every week and do not go over 90% of your max for singles…if you go over 90% you are TESTING your strength not BUILDING strength, Make sure to do a different variation of the deadlift every time you do a heavy pulling session, pull from deficits, do rack pulls, reverse band, against chains, also pull opposite stance some, for example if you are a conventional puller bring up your sumo and your conv. DL will follow and vice versa…Also bring up your olympic squats and watch your deadlift go up! Follow my thread and watch and learn, also check out my good friend adam hires and hulk training systems he can customize a program for you and he is legit, he DL and squats over 800 raw at 242, totals 2,000+, tell him VAG recommended you, (as in vagina) lol its an inside joke! Good luck![/quote]

That’s exactly the hardest part in training. If you are going for strength it’s so easy to overdo it! Learning to know your limits and knowing when to stop the set! I’ve made my best gains when I understood what I can and can’t.

You nailed. Also awesome work here! Your GF is crazy strong WOW, she just started and already squatting big!

No bullshit getting it done. Love your attitude, gym and log.

180

[quote]Toohard wrote:

[quote]pure_country wrote:

[quote]Ethan7X wrote:
What’s your best advice on going from a 315x5 - > 405 deadlift ASAP and 225x5 squat → 315 squat ASAP?

Then from there,315->405 squat, and 405->495 deadlift.

I’m very motivated and am a beginner; want to hit the 4 & 5 plate : D

I was thinking Madcows until 315squat/405deadlift then I would do Smolov for Squats, with heavy shrugging+rowing to keep my back work up 1x a week?[/quote]

This may not be what you want to hear but here it is…TRAIN LESS EAT MORE!!! DO NOT OVER TRAIN!!! Alternate, one week heavy pulls and heavy squats, nxt week heavy squats speed pulls, do not pull heavy every week and do not go over 90% of your max for singles…if you go over 90% you are TESTING your strength not BUILDING strength, Make sure to do a different variation of the deadlift every time you do a heavy pulling session, pull from deficits, do rack pulls, reverse band, against chains, also pull opposite stance some, for example if you are a conventional puller bring up your sumo and your conv. DL will follow and vice versa…Also bring up your olympic squats and watch your deadlift go up! Follow my thread and watch and learn, also check out my good friend adam hires and hulk training systems he can customize a program for you and he is legit, he DL and squats over 800 raw at 242, totals 2,000+, tell him VAG recommended you, (as in vagina) lol its an inside joke! Good luck![/quote]

That’s exactly the hardest part in training. If you are going for strength it’s so easy to overdo it! Learning to know your limits and knowing when to stop the set! I’ve made my best gains when I understood what I can and can’t.

You nailed. Also awesome work here! Your GF is crazy strong WOW, she just started and already squatting big!

No bullshit getting it done. Love your attitude, gym and log.[/quote]

Thank you very much for the respect and thank you very much for looking over our thread! Any questions ya got for me throw em at me, I’m not on here a lot so it may take me a while to respond but maybe some of my training partners will, and the ol gf is doing good I’m very proud of her and she’s smoking hot! :slight_smile: Thx for the kind words bro, hope all is well and keep kicking fucking ass!