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Saturday, October 31, 2009

SquatBombs

Squat: 145 X 8, 255 X 2 sets of 5, 345 X 3,3, 455 X 1, briefs went on 545 X 1, 655 X 1, viking suit bottom for 745 X 1 ( no support so i decided to try my new ace suit). 855 straps down X 1 ( a little deeper than a quarter squat). 945 X faceplant. Everything was feeling fine, and I was close to depth. When I started to start back up, there was a pop and roll in my quad region. Needless to say I dropped the weight on all my spotters ( lucky for me and everyone else we had the safety chains up and no one got hurt but me). I thought it was my adductor because the pop came from deep in my groin area, but the more time passes and the pain sets in i think it is more in my quad. Vastus medialis to be exact and use my education i pay USC dearly for. Medicating with ibuprofen, lortab, rum and Reese pumpkins.
I have not got a clue what happens next.....I guess see how bad it feels tomorrow.
On a better note, both rob and pat from Myrtle beach got big PR's today.

-If you do it do it right

Thursday, October 29, 2009

Nothing much

I took Wednesday as a scheduled deload day. Not a lot going on but foam rolling and stretching. Ben and 3 board were squatting in suits so i helped them, but that was about it.
Thursday I partnered the chain for 1/3 mile using a long rope to pull it instead of the typical strap. Much harder this way. Every time I rested I alternated between front raise/rope whips and sideways rope whips. It was kinda fun to try something new. It would be a good little workout done by yourself.

Monday, October 26, 2009

Heavy bench/Staple night

Bench: 135 X 3 sets of 10, 225 X 2 sets of 5, 315 X 3, 315 X 2off 2 board, 405 X 1 off 2 board, 495 X 1 off 3 board. Put the shirt on from here on out. 585 X 1 off 3 board, 675 X 1 off 3 board,
725 X 2 misses off 3 board. Missed the first one pretty bad at the top end. The second miss was closer to lockout but still could not get it locked. The 675 was decent, but I was none too happy with missing twice to end the night. Everything in my arms from my triceps to forearms lit up when I took the 725 out (like licking a 9 volt battery, but in my arms). Oh well, better luck next time. Taking Wednesday as a deload day. Abs and some cardio will be my workout.

Wednesday, October 21, 2009

Deads

Deadlift with the plates on a 3 inch box: worked up to 595 X 3, 635 X 3, 685 X 3, 685 X 2.
The 685 may was a little heavier than I had hoped, but they all still got locked out. On my last set I ripped my hand open, so there is a nice quarter sized hole in my hand. The rest of the night was spent trying on my new ace squat suit. I got a 58 and it fits tight right now, but my buddy who is 315ish wears a size 60...... and it fits comfortably. Decisions Decisions........
One decision I have made is that the rest of the week is officially a deload week. Nothing else besides stretching until Monday!

Monday, October 19, 2009

Deload Upper

12 Kilo KB Arm bars: 4 rounds each arm
kb floor Press: 16 kg X 25, 20 Kg X 4 sets of 25
Plate Raise: 2 sets of 20
Upper body sled with one plate: rotated between upright row and triceps ext for a lap.
Band Pushdowns with purple: 2 sets of 30
DB Biceps curls: 2 sets of 10 with 25 and 30 lbs.
Lat Pulldowns: 2 sets of 20 light
Foam rolled a little bit tonight as well. My upper back feels banged up from Band squats still. A deload day on Wednesday sounds awful nice, but I will make that a game time decision.

Sunday, October 18, 2009

Band Box Squats

I talked everyone into using the cambered bar with two blue bands over the plates. I worked up to 325 X 2, 415 X 1, 465 X 3 singles and one double (off of a slightly higher box). Not a bad day. Looking forward to deloading the bench and squat this week. Still going to keep pulling this week. I am waiting to get my Ace suit to see if it fits. Then I may be faced with the decision to use my old Viking suit I had taken in or My new Ace suit.........We shall see tomorrow hopefully.

Thursday, October 15, 2009

Deadlift Night

First night of using straight weight with the deadlift bar during the whole cycle.
Worked up to 6 singles at 585 and 2 more singles at 635. Everything felt pretty good tonight, and most of the weights moved fairly fast. The idea is to use a weight that is kind of heavy, but I can still move it at a decent speed. I may pay for all the work I did tonight with a suck squat day on Saturday, but I need the work on my pull just as much as the squat.

Monday, October 12, 2009

Last Band Bench Night

Benched with the squat bar again with purple and monster mini's doubled up: bar and bands X 5, 150 X 3 off 2 board, 250 X 1 off 3 board, (put bash shirt on from here out) 330 X 2 off 2 board, 420 X 1 ish (almost locked out....came off fast, but drifted over my face), 420 X 2 (one good one and one not great). 420 X 1 fast (quick lockout as Spud called it.....it was) and a miss on the second because Karl grabbed it after i quicklocked the first rep....can't blame him I would have grabbed it too.
** My definition of Quicklocked is a rep that is on the verge of being spectacularly super clean but the lockout comes so fast you get surprise and kind of miss, but disguise it by bringing it down quickly like you meant to do it like that**

Most every one had a pretty good night benching. Not to decide what to do Wednesday for the deadlift. I plan to use straight weight, but do not want to overdo it by going heavier than I need and sucking on Saturday squats because of it. Probably 6-8 singles with something somewhat heavy I can still move fast......not sure what that will be yet........

Sunday, October 11, 2009

Band Squats

We did box squats with the buffalo bar. Working sets of 325 and 2 blue bands stretched over the plates for 4 sets of 2 in briefs. All but two reps were ugly and shaky. My form was off and therefore I sucked. Sub par performance....but just one of those days. I plan to use the cambered bar next week and keep the two blues over the plates and just add more bar weight.

Thursday, October 8, 2009

Thursday accessory stuff....

Today was a light day to just get some blood in the muscles to help recover a little.
Wide grip lat pulldowns: 6 sets of 10
Dumbell Row: 3 sets of 15 each arm with 100's
Shoulder press (40 lb DB X 25 reps) superset with DB Curls (35 X 10reps) for 3 rounds
Hammer incline press: 1 plate X 3 sets of 20
KB Arm Bar: 16 Kg X 3 sets each arm
Foam rolled my erectors, pecs, and lats
Did a fair amount of pec and biceps stretching......still felling it from the band bench on Monday.

Now it is all about squat day on Saturday.......it has been so long since I have used crushing band tension.......I can hardly wait!

Wednesday, October 7, 2009

Deads

Deadlift with mini and chains with squat bar: Worked up to 325 and mini bands and added chains one at a time for singles. I ended with 2 singles with 6 chains per side. The first single with 6 chains was a little sloppy with rounded shoulders at the top, but the last single was good. Next week is a change of pace using straight weight to kind of see where I am at. Still not sure what bar to use.......
Foam rolled my back, upper legs and hips

All and all a good night

Monday, October 5, 2009

First night of heavy band bench

Bench warm up: 145 X 3 sets of 10, 225 X 5, 285 X 2, 325 X 3 off 1 board. We warmed up like this because no one else was doing bands so we let them get done, then started our work sets.
Bands (one purple and a monster mini doubled up per side: bar and bands X 2 off 1 board,
Used a three board on everything from here on out (two board next week) 150 X 2, 200 X 2, put bash shirt on for the rest. 240 X 2, 330 X 2, 420 X 2, 470 X 1 and a miss on the second rep. Should have had two, but I was not set up well enough and tried to rush from my first to my second rep.....typical mistake when it gets heavy.
Close grip 4 board lock-out: 505 X 3, 505 X 4. Both of these sets sucked and felt heavy. I think all the top end work from the bands wore on me. I might not even do any 4 board next week. Don't know if it is necessary after all the band tension smashing us during the workout.

Looking forward to pulling against bands and chains on Wednesday.

Sunday, October 4, 2009

Thursday and Saturday

Chain triceps Ext with spud Inc Jump Rings as handles: 2 chains per arm X 15 superset with Bent over Barbell Rows with 315 X 10 for 3 rounds.
Purple band chest flys X 15 superset with curl machine X 15 for 4 rounds
Wide grip lat pulldowns: 4 sets of 15
took 10 lb plates and did 20 front raise, 20 side raise, and 20 rear delt raise for 2 or 3 rounds.

Saturday: Spud Inc Long Ab strap: 5 sets of 12 heavy
Chain drag: 2 laps partnered with Berry. the last lap was 2 of my drags to one of his....so i guess i did a lap and a half or so. I plan to keep the cardio to about two somewhat heavy days a week if I can maintain my weight there.
Hanging knee Raise: 2 sets of 15
Foam Rolled my back, hips and legs.

Giddy like a school girl to go into my mini cycle of BAND HELL I am going to call it.