HI!!
MiM - HEY! How have you been internet mom?
DE Upper deload of sorts
Taking a couple weeks off from bands, was wearin my joints out a bit. Had a fun (lol) day today, lots of volume, pretty fast, all was done in about an hour and ten minutes.
Warm ups
SR
Speed Bench (w/o bands, explosive - light weight, will move up a bit next week)
225 x 3 x 3
240 x 3 x 3
255 x 3 x 3
WG Pulldowns
10 x 10
Incline Skullcrusher
110 x 4 x 10-15
Low Cable Row
4 x 10
(Mountain Dog) Decline Smith Machine Fat Bar
225 x 4 x 10
Rear Delt Raise /ss/ Medial Delt Raise
4 x 20 each
(Mountain Dog) Barbell Shoulder Press off Pins (first time doin these, will try to move up next time)
225 x 3 x 5
Band Curls
1 x 30
Gods of WAR:
Hi DF, are you planning on going/lifting at the Ironman in March? If lifting on Amateur day, just heard it’s already half full !
lil power - I wish I could, but school takes first priority right now, and I will be right in the middle of spring semester next march
ME Lower
Fairly fast night tonight, finals week has started, got work to do. Put the briefs on and and did some reverse band deadlift. Bands were pretty weak at lockout, so made for some grinders. Got 705 on my last set before I moved on, finally broke the 700 barrier on any form of deadlift. Pulling in the rack is really different, my feet are closer than normal for sumo, makes me work harder.
Warm ups
Deadlift w/bands
worked up to
705 x 1
Leg Press
12tp x 2 x 20
14tp x 2 x 15
16tp x 2 x 10
SLDL w/dbs
130 x 10
120 x 15
110 x 20
Out.
Sons of Odin:
Nice pull man. I hate that I can’t get my usual sumo stance inside my rack, otherwise I’d be RBDL’ing 705 with you. I’d need 17 more “strong” bands, and they’d be choked aroung the roof, but still…
[quote]DixiesFinest wrote:
God bless being 23…
[/quote]
Same thing I say. Except I double that number.
[quote]DixiesFinest wrote:
Dear Santa - sent me a monolift, I hate walking out squats with bands. Thanks.
[/quote]
Come now. Santa can’t get airborne with a monolift on his sled.
And why did you give your suit away? Getting another?
Ink - do it. its awesome.
Snap - Double? Impossible. You cant be older than 35. Regarding the suit, I plan on getting another
ME Upper
Maxed the 2 board tonight, then moved quick through the rest of the day. Got finals to study for.
Warm up
SR
2 Board Press
worked up to
380 x 1
390 x 0 (came down in control, paused, then got out of my groove)
255 x 15
BB Row
225 x 6 x 10
Tate Press
80s x 7
70s x 10
60s x 13
HS Shrug
3 x 10
HS Incline with bands
4tp x 3 x 20
Rear Delt Destroyer
70,35,20 x 60,40,20
Lateral Raises
3 x 20
1 x failure (all the way up)
Curls /ss/ Pushdowns
4 x 10-15
WG Pulldown
3 x 15
Tyrone Biggums:
juts droppin in to catch up and say Hi 
vids are crazy motivational as always.
Nlmain - well hey there, my lovely Canadian friend, how is life goin for you?
Legs, BODYBUILDER STYLE
Yeah, yall read that right. Mentally I am shot from this past week, 4 finals in 4 days. I literally did not want to do DE work tonight, so taking inspiration and planning from BugAD (with some variations), I just did an awesome leg session.
Warm ups
Stretching
Jefferson Squats (glorified warmup)
bar x 20
95 x 15
135 x 3 x 12
Lying Leg Curls
Single Leg
1tp x 2 x 15
2tp x 13
Both Legs
4tp x 3 x 10
Hammer Strength SLDL
2tp x 15
4tp x 15
6tp x 13
8tp x 10
10tp x 8 (form got loose here, lower back was hurtin, came back to haunt later)
12tp x 8 (video - yeah, I know, straps, the rubber kept rotating when I tried to hold on, kept slipping)
Leg Press (3/4 ROM, no lockout, constant tension, burn)
10tp x 20
12tp x 20
14tp x 20
16tp x 20
18tp x 20
High Box Squats
225 x 5
275 x 5
315 x 5
365 x 5
405 x 5 (video - dirty form, lower back was really tight)
Leg Extensions /ss/ Leg Curl (2 to 1)
4 x 15 /ss/ 2 x 20
Done.
Was actually pretty satisfied, my legs had much better endurance than I thought they would. Pretty fun. May keep up this lifting for a little while, just to take a break and do somethin different till I can get my mind right.
ARKANSAS is home:
well that’s an interesting use of machinery.
ouch. My back hurts just watching though!
switching it up once in a while is always good - gives your nervous system a break, makes you miss what you love…
I’m doing better this week, thanks for asking. Hip flexor is on the mend, managed some strong sumo deads the day after heavy squating. It gave me a happeh. Can’t wait to smash those deads again after a better rest period.
MiM - haha its prob not one of my better ideas, I got the idea from John Meadows, then (I think) horribly butchered it)
nlmain - nicely done on the pulls, and heres to hoping that your hip gets better fast!
Chest/Shoulders/Triceps
Home on Christmas break, going to take some time off and just lift for fun. After this past semester and finals, just need a mental break. Just gonna pretty much coast this break doing my 6 day a week lifting plan, nothing to big, and allow my joints and knee tendon to completely heal up, then hit it hard against next semester.
All of the below took place in exactly 1 hour…freakin cardio. In between every chest set, did a quick set of band stretches ala Mountain Dog (see his chest article for explanation - ridiculous)
Warm ups
SR (much more thorough than I have been)
Pec Deck
1 x 20 (didnt like the feel of these, so switched to…)
Cable Flys (hard squeeze at contraction, very nice)
4 x 20
DB Incline Fly (pause at furthest extension, felt like my chest was ripping)
70 x 8
65 x 9
60 x 10
55 x 10
(Mountain Dog) Smith Machine Incline (2 count pause on chest, 3/4 ROM, chest dying)
185 x 20
205 x 15
225 x 2 x 10
Rear Delt Destroyer
70s, 35s, 20, x 60, 40, 20
Medial Delt Destroyer
30 lateral swings /ss/ 10 strict lateral raises
50s, 20s, x 30, 10
Rope Pushdown
8 x 10-15
Done.
Classic:
Deadlift and Hamstrings
Decided to deadlift, just cause I love it. Worked up to and nearly got a 20lb pr, ended up hitchin it a bit. While I was pulling, I felt it getting stuck (I was not seeing straight) and tried to put some more power behind it without hitching, but apparently I did. Dang it. Ah well, its a gym lift, and as such I will take it for now. Progress is progress. Hammered away with high rep hamstring work after pulling, wore me out.
Warm ups
Deadlift (sumo/briefs only)
worked up to
645 x almostdagnabit (video)
405 x 3 x 3 (as explosive as possible)
Leg Press on a real leg press (the one in jackson is one of those “squat press” machines)
Single Leg, wide stance, angled out for hamstrings, 2-3 second negatives
4tp x 3 x 15
Both Legs, wide stance, angled out for hamstrings, 2-3 second negatives
8tp x 20
10tp x 20
12tp x 20
Lying Leg Curl
4 x 20
Out.
Gotta love some punk:
Dude, that 645 FLEW off the floor. All those deficit pulls are definitely helping you from the floor, but now you just gotta LWI some more, brah. 700 before you know it…
I don’t know if your shoulders are feeling solid right now but I think you’re the only guy on T-Nation right now around my age and weight who is also benching in the 4’s so how would you feel about a little friendly competition on chasing 455 raw say by next February or so? I just always find the close competition helps and everyone at my gym is either miles ahead or has a ways to go on me. Just a thought, nice pulling as always.
Ink - I have been chattin with some other powerlifters, definitely need more LWI
Bear - eh, currently I am not in the 4s, my best raw all time is 405, currently its 365. I took some major steps back to keep the shoulders from getting injured. I will race you to 405, you to 455, if youre down?
Back and Bis
Good night tonight. Went high volume cause I was already a little beat after pullin yesterday. Good times.
Warm ups
SR
Pullups (various grips)
8 x 6
Stretchers
4 x 20
Dead Stop DB Row
100 x 3 x 15
Upper Back Cable Row
6 x 10-15
Incline DB Curl
3 x 8
Rope Hammer Curl
3 x 12
Single Arm Preacher
2 x 20
WG Pulldown
2 x 15
Done. Pumpz for the fun.
Guardians:
One can never have too much LWI. Remember that.
LOLOLOL
Ink - tis a proven fact, it is nigh impossible to get too much LWI
C/S/T II
Good liftin today. Entire training took just about an hour and fifteen minutes. Cardio, is what this is.
Warm ups
SR
Fly Machine
3 x 20
DB Incline
75 x 20
85 x 20
95 x 15
105 x 15
115 x 10
Chest Press Machine (just to try somethin new, wasnt a big fan)
2 x 20
Cable Fly (hard squeeze n hold at contraction)
4 x 15
Cable Rear Delts /ss/ Lateral Raises
6 x 15 each
Smith JM Press w/pause
5 sets working up to
315 (actual bar weight) x 2
Tricep Ladder (HELL)
1 trip - 9 x 15
Death by burn. Good times.
BEHEMOTH:
Came across this today, thought I’d share
And LOL at “nigh impossible”…effin lawlyers and your sophisticated words
Ink - we are all bout our big words haha
Legs, Quad Dominant
In the paraphrased words of the Mountain Dog, “leg days hurt.” He was right.
Warm ups
Leg Extension /ss/ Leg Curls
6 x 10
Single Leg Press
4tp x 3 x 15
Close Stance Leg Press (pyramid)
12tp x 15
14tp x 15
16tp x 15
18tp x 20 (from here back down, it was 15, pause, then get a few more)
16tp x 18
14tp x 18
12tp x 20
Front Squat to High Box
135 x 3
185 x 3
225 x 3
275 x 3
315 x 3
365 x 3
405 x 2 (missed on rep 3, vid will come eventually, computers messed up, when I get mine back Ill upload it)
Leg Extension /ss/ Leg Curl
2 x 30
Cant walk, left knee hurts like the bajeezus, burning, awesome.
Vikings: