The Southern Domination

Training Training Logs
261

Ink - keep workin hard and you will be there soon

WF - thanks bud

Pete - do the exercises you gave me a while back, take a while off from barbell benching (except light decline, that angle feels fine), and just give it some rest…any suggestions?

Back and Biceps

The muscle that got pulled/was spasming is still catching and giving me some grief, so kept things light-ish high rep-ish today.

Warm ups

SR (same as monday)

Stretchers
4 x 10-12

Palms Facing Pulldown
4 x 8

Hammer Strength Iso Row
2pps x 15
3pps x 12
4pps x 10
5pps x 3 x 5

Face Pulls
4 x 10-15

Rope Hammer Curls
4 x 8

DB Curls
4 x 10-12

Widest Grip Pulldown
2 x 15

262

Awesome work at the meet, that’s a big squat and pull. You waste no time getting right back into it.

263

pigeon - thanks bud

Chest/Shoulders/Tris

Warm ups

SR x 3

Incline DB Fly
3 x 20

DB Flat Press
55 x 20
65 x 20
75 x 20
85 x 15
95 x 12
105 x 10

HS Chest w/monster minis (this machine blows, wont be doin this anymore)
4tp x 2 x 8
4tp and 2 quarters x 2 x 6

Lateral Raises
4 x 15

Heavy Partials
2 x 10

Pushdowns (various handles etc)
12 x 10

264

100 DB flat presses? Holy chest volume batman!! :slight_smile:

Hows the shoulder feeling?

265

Great work on the meet, congrats on placing first. Heal that shoulder up.

266

greg - its feelin alright, just gonna take some time

Major - thanks bud, will do

Squats and quads

Saw some things I need to work on, then killed myself. All of this was done in about 45 minutes.

Warm ups

Box Squats - raw
135 x some
225 x 10
315 x 5
365 x 5
405 x 3
455 x 2
475 x 1 (this and the previous were harder than should have been, need more box squatting)

Leg Press
10 x 10

Leg Extension /ss/ Leg Curls
5 x 10 each

267

Back n Biceps

Did em early, got things to do. In and out in 45 min

Warm ups

SR

Stretchers
4 x 10

1 Arm DB Row
105 x 8 x 8

Cable Upright Rows
3 x 10

Face Pulls
3 x 10

DB Curls
5 x 6

Pulldowns
3 x 10

268

You didn’t take much time off.

Neither did I.

It’s a strange affliction . . . this powerlifting thing.

269
270

snapper - time off? psh.

C/S/T

Late training update. Had to move fast in the gym today, had places to be, but got one heck of a PUMPZ INDUCING WORKOUT. BugAD would be proud.

Warm ups

SR - same as always

Fly Machine
3 x 20 (pre exhaust)

DB Incline Fly
4 x 8-10 (intentionally slow and heavy, big squeeze at top - weight that 8-10 could barely be reached)

Decline BB
135 x 20
185 x 15
225 x 4 x 8-10 (brutal after the flys - massives chesticles pump)

Rear Delt Destroyer
70,35,20 x 60,40,20

Lateral Raises
4 x 10

Tate Presses
60 x 10
70 x 8
80 x 6

Pushdowns
5 x 10-12

271

Hows swoley land treating you?

272

Im here for some powerlifting tips!

273

Hey do you have to qualify for that meet in Branson?

274

MiM - honestly, its quite fun

Greg - Tips: wear chucks - use reverse band pulls for lockout and grip work, reverse band squats for lockout and mental training, and reverse band bench to work form and lockout - learn the various lift rules by heart - shave your head and pimp out your goatee - learn to love death metal

elmore - I am not sure

Pulls and Hamstrings

Today, I come to you to teach you the Buff n Stuff secret to monster weight. Its called “The Punch Yourself in the Face Protocol.” Upon watching the videos the proper way to implement this protocol will become clear.

All seriousness, this comes from a funny story, one of the times I got to lift with Buff n Stuff, I was havin a rough time getting mentally into it, and so before a big lift I told BnS to “hit me in the face” meaning slap me…BnS misunderstands, and so punches me in the face. Felt like my jaw broke but I got the lift, and since then have taught the ways of BnS.

Anywho. Good day today. Took awhile to get there mentally, but once I got going, things went well.

Warm ups

Deadlift
(insert lame ramping weights)

560 x 2 (video)
then
455 x 3 x 3

Reverse Band Pulls w/bands loose at top
585 x 1
635 x 1
655 x 1
675 x 1 (pr - video)

SLDLs on the hammer strength machine ala mountain dog (these were solid)
2tp x 2 x 15 (gettin set up right)
4tp x 15
6tp x 10
8tp x 10

Leg Curls
2 x 15

275

Damn that was some badass pulling

276

Come spot me on the smith machine real fast…

277

(^for those who are not cool enough to get photos sent direct from DF)

[quote]elmore18 wrote:
Come spot me on the smith machine real fast…[/quote]

Of course brah!

278

[quote]DixiesFinest wrote:
Greg - Tips: wear chucks - use reverse band pulls for lockout and grip work, reverse band squats for lockout and mental training, and reverse band bench to work form and lockout - learn the various lift rules by heart - shave your head and pimp out your goatee - learn to love death metal
[/quote]

I dont have chucks but I do have vibrams…

I dont have any bands…

I am growing back my handle bar mustache as we speak…

I do enjoy some metal and hard core…

amidoingitright.jpeg

279

That’s quite the spot.

280

greg - youregettingthere.jpeg

snapper - I was biting my tongue not to laugh, she “spotted” him like that every set