Hmmmm exorcize more and eat less…this will revolutionize the weight loss industry!
Have you been reading the Advanced lifter series from Elite? Good stuff in there. Healthy is a relative term when you get up around the kind of weights you are moving.
[quote]Colin Wilson wrote:
Hmmmm exorcize more and eat less…this will revolutionize the weight loss industry!
quote]
it can’t be that simple!!!
Congrats on your meet performance.
Quite honestly, I wouldn’t expect anything less from you.
bench’n- started the new bench cycle. we are leading with reverse band benching. my PR with this band setup is 645. i worked up to 605 and hit it for a triple so i bumped it up to 695 and hit it for a fairly easy single. i think i can still build upon this over the next few weeks.
reverse band bench
425x6
515x6
605x3
695x1+ 50lb PR
full ROM bench- touch and go
405x1
455x1
475x1
505x1
dumbell floor press- neutral grip
80’s x 10
100’s x 10
145’s x 17
elbow’s out
40’s x 10
80’s x 10
100’s x 10
[quote]Oldman Powers wrote:
I’m interested to see how your ITB’s rehab. I had some minor tears in mine for a while. Know the pain and it truly sucks. Everything I read was about ITB pain in the knee (runners) but mine was from the hip down to lower thigh. Felt like shin splints 24/7 and lifting was just pure fire. They will rehab, hopefully quicker than mine.[/quote]
deads felt okay the other day but i’m getting some weird bruising around the knees now. if i touch them on the outside of the knee cap they ache really bad. don’t hurt otherwise though. i also get some random bruising along the IT band.
[quote]Colin Wilson wrote:
Hmmmm exorcize more and eat less…this will revolutionize the weight loss industry!
Have you been reading the Advanced lifter series from Elite? Good stuff in there. Healthy is a relative term when you get up around the kind of weights you are moving.[/quote]
damn…you are freak’n shredded!!!
yeah… i read that stuff as it comes out. something always hurts. i wouldn’t know how to act if i didn’t have something that hurts.
[quote]kpsnap wrote:
Congrats on your meet performance.
Quite honestly, I wouldn’t expect anything less from you.[/quote]
thanks:)
hopefully i can get myself rehabbed for a couple local meets in May.
Foam roll that shit. I don’t know if it speeds up rehab, but it will keep the scar tissue down.
Find something to bite on. Towels work well because you can bite em and it keeps the cussing noise down.
squats- i actually hit depth on my squat today. i worked up to a crushing 185 with the cambered bar.
cambered bar squats
0x10x2
135x10
185x10
135x10x2- happy to just get to depth. i guess you have to start somewhere.
circuit
leg press- seated calft raise- GHR’s- weighted incline situps- foam roll the shit out of my legs
some x some x 3
[quote]Oldman Powers wrote:
Foam roll that shit. I don’t know if it speeds up rehab, but it will keep the scar tissue down.
Find something to bite on. Towels work well because you can bite em and it keeps the cussing noise down.[/quote]
yeah… i’ve been rolling the crap out of it. i’m going to buy a foam roller with the nubs on it to get deeper.
overhead pressing- for this cycle we will be doing high rep work on overhead pressing day. everything will be 10 reps or more. i’m going to stick with 225 on overhead pressing and attempt to increase my reps each week. the high reps felt good tonight. i got a lot of blood in the shoulders, back and arms.
standing military press
0x10
95x10
135x10
185x10
225x17
pendlay rows
135x10
185x20
235x20
pullups
BW x some x 2
circuit
face pulls, rope pulldowns, arnold presses
some x 20 x 2
i dropped below 250 today. i’m well on my way to 242. it looks like my super scientific approach to dieting is working really well.
[quote]maraudermeat wrote:
i’m going to go on a very scientific diet of not eating so much food. it’s very indepth and over most people’s heads. [/quote]
MY GOD, MAN!! DON’T POST THAT BLASPHEMY HERE!! YOU MUST POST EVERY MEAL MEASURED TO 8 DECIMAL PLACES!!!
By God, I can almost outsquat you. In gear, and for fewer reps, and when I’m 100%. But still.
Those millies are a thing of beauty.
I can hit about 17 reps with 225 now… on flat bench. 
Scott, my Okie deadlift bar came in this week… just did some light deads yesterday and omg I miss not having one. It feels great, although a little weird after not having one for awhile.
deads- i’m steadily increasing the weight on my elevated deads. so far no pain but i’m afraid if i push it too hard too fast my IT bands will tear again without warning.
My super scientific diet plan is working really well. I weighed in sub 250 this morning. i haven’t been below 250 in a long time.
elevated deads- about 5 inches
135x6
225x6
315x6
365x6
405x4
455x4
weighted hyperextensions
95x10
145x10
195x10
GHR’s against bands
10x3
circuit
ab rollouts, preacher curlzzz(superset of reverse grip dumbell curl, right into hammer curl and finish with regular curl), seated calf raises
some x 3 sets
[quote]kpsnap wrote:
By God, I can almost outsquat you. In gear, and for fewer reps, and when I’m 100%. But still.
Those millies are a thing of beauty.[/quote]
and i’m sure you look much better doing it as well 
[quote]Joweeee wrote:
I can hit about 17 reps with 225 now… on flat bench.
Scott, my Okie deadlift bar came in this week… just did some light deads yesterday and omg I miss not having one. It feels great, although a little weird after not having one for awhile.
[/quote]
it’s good to see you are back from your long vacation… i’m so jealous of your life.
are you just taking it with you when you go or leaving it ther??
Lol. Well the travel is really nice but it can get kind of boring for me right now. I did just get accepted into a 100% online exercise science bachelors program starting in fall though.
I’ll be taking the bar in and out with me. Lol… probably looks weird but I don’t care.
On another note… Loren just brought home a bunch of chains from her work and surprised me with them. Those I will see if the gym will allow me to keep there.
bench’n- bodyweight was 246 this morning after the three “S”'s but i skip the last “S”.
reverse band bench
335x10
425x10
515x6
605x4
705x1- i missed this the first time becuase i was setup too far up the bench and the bands pulled me out of my groove. i hit it the second time but it really taxed me. the rest of the session was subpar after this.
http://youtu.be/fmXI8N_CtGI
full ROM bench
315x8
405x6
455x1
475x1
floor press- legs out, long pause
405x4
455x1- fried…
rolling dumbell extensions.
50’s x 10
80’s x 10
90’s x 8
elbows out - very slow, long pause right before chest
30’s x 40
Crazy strong Bro Crazy. Noticed the suicide grip too…