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Monday, July 30, 2012

The last week or so....

Thursday was upper accessory.  I just did some light bench to get some blood in my pec that was bothering me. then did a bit for triceps and shoulders.
Close grip 3 foam board lockout with 185 and 4 chains per side: 4 sets of 5
Kettlebell double overhead press: 12,16,20,24,28,32 Kg all for 1 set of 10
Double Kettlebell triceps ext lying on floor: 16,20,24,28 Kg all for 1 set of 10

 I squatted Saturday instead of Wednesday.  We did free squats with the straight bar in briefs.
595 X 1
685 X 1
775 X 1
775 X 2
865 X 2 reverse band
It wasn't a hard day, but it felt decent to get a little weight on my back.  I will be starting a training cycle this coming Saturday, so I didn't want to blow it out.

Monday we Benched.  I wasn't sure how angry my pec was going to be so I warmed up slow and took my time.  I felt good enough and decided to use my loose shirt for some low board work.
495 X 2 off 2 board with maddog slingshot.
loose phenom shirt on from here out
555 X 2 off 2 board
585 X 2 off 1 board
635 X 2 off 1/2 board.  I don't keep track that well, but I think this may be a PR in that shirt.

Rolling Triceps ext: 40,50, 60, 60 all or 1 set of 10

Dead stop dips with green band over shoulders: 4 or 5 set of 6 or 7 reps.

Strict overhead press with squat machine:
1 plate X 2 sets of 8
1.5 plates X 2 sets of 8
2 plates X 2 sets of 8

I was fortunate enough to get an invite to go to the Worlds in Vegas in November, so I will start my training cycle Saturday for that meet.

Tuesday, July 24, 2012

Deads and bench day all in one

Saturday we pulled with weight on  4" boxes with chains.  Bar weight was 405, and all set were conventional
2 chains X 2
4 chains X 2
8 chain X 2
10 chains X 2
12 chains X 2
14 chains X 2
16 chains X 2
455 in bar weight and 14 chains X 1We had a big group so that was it for the deads.

45 degree back ext with cambered bar:
45 X 8
95 X 8
135 X 8  Should have done more, but time was runnen out...

Close stance ass to grass squats on squat machine (yea it sounds lame, but it is a great machine)
2,3,4,5 plates a side all for 1 set of 8 reps.  Quads were smoked from these.

Out of time and done...

Monday was floor presses.  It was not my best workout...

135 X 2 sets of 10
185 X 2 sets of 10
225 X 2 sets of 6
275 X 5
315 X 2 sets of 3
365 X 2 sets of 3
405 X 2 sets of 2
455 X smashville twice.  It felt heavy as hell, and wasn't really even close to getting it. ugly it was...
405 X 5 I had been doing fairly strict presses, but getting smashed twice was a bit irritating, so I used a bit of the belly toss method on my last set so i would feel better about my terrible bench night.

We set up a multi-function/swiss bar in our suspension straps for lockouts with a doubled up purple band:
bar and band X 5
1 plate X 5
2 plates X 2  I had a bit of a twinge in my right pec up near my armpit/ font delt area of my pec so I just called it there for the presses. 

Geen band pushdowns: 4 sets of 20

Tuesday I did some light work just to get some blood in my pec.
bar X 2 sets of 20
65 X 2 sets of 20
95 X 2 sets of 20

Overhead press with ba: 2 sets of 20

The pec strain isn't too bad, just irritating to tap out on a fun exercise...

Thursday, July 19, 2012

Russians part II and Too fat for a dip belt

Wednesday was our second week of Russians.  We kept all of the bar weight the same as last week, but added 2 more chains per side (so 6 per side this week):
505 X 5
595 X 3
645 X 3
685 X 3
595 X 5
It wasn't the best or worst night ever.  My form was a bit off and i was doing a hip shifty thing in the bottom that made me suck most of the night, but at least I didn't get smashed on any reps.

Arched Back good mornings with safety squat bar:
125 X 8
165 X 8
215 X 2 sets of 8  Honestly, I don't think I have ever done these before.  Normally I just round back everything and "just get it up".  In other words I sucked at these and they were much harder than anticipated, so I plan to do more until I suck much less at them.

Ab crunch with Spud, Inc. long ab strap on the row machine:
5 sets of 15

Reverse Hyper: 3 sets of 12 With ~ 500 #

Thursday Upper body accessory night.

Speed bench.  I used a twisted purple band behind my back on all sets with varying grips..
135 X 3
155 X 3
185 X 3
195 X 3
225 X 3

Incline DB Press:
65,75,85,95,105 all for 1 set of 8

Dead stop dips using a Spud, Inc. long reverse hyper strap because I am too fat to use our regular dip belt and have room for the plates not to castrate me.  Video on our youtube page.
25 lbs X 8
45 X 8
75 X 8
90 X 8 
135 x 8 

Seated Overhead press with bar suspended  in suspension straps  right below chin level:
95 X 8
145 X 8
185 X 8
215 X 8

Lat Pulldowns with semi wide grip:
6 sets of 10 starting at 150 and going up 10 lbs each set.



Monday, July 16, 2012

First night Back in a shirt

I wanted to handle some heavier weights up top tonight so we used a short green band for reverse band bench.  The band almost let all the way off at the top and I have no clue how much it took off in the bottom...
255 X 3 sets of 10
295 X 5
435 X 2 sets of 5
475 X 2 sets of 3
525 X 3 off 2 foam boards
575 X 2 off 1 foam board with a slingshot
I was up in the air about shirting tonight, (my R button doesn't work right sometimes, so shirting almost read shiting before I proof read...funny), but my pec wasn't bothering me so I figured I would use my loose (58 Phenom) to get some heavier weight in my hands.  It has been at least a month since feeling 700ish
615 X 2 off 2 board
665 X 2 off 1 board
705 X 2 off 1/2 board.  This set actually felt pretty good.  I touched much sooner and easier than I had anticipated.  Then again it was my loose shirt, and I am a svelte 315 so it should touch a half board easily. 

We rigged up Spud, Inc. suspension straps with a cambered bar so it was about about 2-3 boards high off the chest and did dead stop presses.  They were about as hard as I had thought, and I sucked pretty good at them.  My triceps need a lot of work right now.
135 X 5
225 X 8
315 X 2 sets of 5
325 X 5

T Bar close grip row pulled to upper chest:
~125 lbs X 10 sets of 10 reps  It wasn't that hard but they grew on me after 6 or 7 sets.

Not a bad night all in all.  I will probably do some more raw or slingshot work next week and shirt up in my tighter shirt the week after to see which one i will use at my meet (8 weeks out right now I think).  If I keep my body weight down around 315ish I think I should be able to use my 56 phenom, but once them meet gets closer I will know for sure.



Saturday, July 14, 2012

Pull'en offa Blocks

We did sumo pulls for the first time in ages with the weight on a ~3" Box.
315 X 2 sets of 3
405 X 2 sets of 5
495 X 2
555 X 2
585 X 2
635 X 2
635 X 3
635 X 4  These went pretty well.  I tried to keep the weight manageable and work on my form and keeping my back arched / flat instead of letting it cave in like I normally do.

Conventional Deads form and more back work off of the blocks.
405 X 5
495 X 5
585 X 5

Elevated Glute ham raise: 3 sets of 6 with only my slimfat body weight of 314 lbs.  I tried moving up a notch from where I normally do them and Spud said I sucked.  From that I found out I had been doing glute hams wrong the majority of the time.  I was using to much back and momentum instead of using my hamstrings to get my fat ass up.  I think glute hams just got a lot harder for me....but more beneficial too I hope.

Slimfat is the new Sexy.

Friday, July 13, 2012

Extra upper

Speed (ish) bench.  Warmed up pretty well and tried to get some blood in my pec to encourage some healing and actually did somewhat of a speed workout (which never happens)
45 X 20
95 X 20
135 X 2 sets of 10
185 X 2 sets of 3
205 X 2 sets of 3
225 X 3

Incline BArbell Press:
135 X 8
185 X 8
205 X 8
235 X 8
225 X 8

Chest supported row using a Spud, Inc stump strap around my wrist so I don't use too much biceps to pull.
2 Plates X 10
3 plates X 3 sets of 10

Kettlebell snatch press one arm at a time:
20,28,40 Kg all for 1 set of 8 per side

Wanted to do a bit more but it was late and everyone else was tapp'en out so saved a bit for Saturday.

Biggest Upper body accessory crew we have had in a long time!

Wednesday, July 11, 2012

Russian Wednesday

We did some box squats with the buffalo bar Russian style.
chain weight was 120 lbs on all sets
bar weight 505 X 5
595 X 3
645 X 3
685 X 3
595 X 5

Leg press:
4,6,8,10,12 plates all for 1 set of 12 with close stance

Weighted sit ups on bench:
95 lb X 2 sets o 10
145 X 2 sets of 10

That was it for tonight.  Not a bad night.  Decent squats.  Had some form issues that have been reoccurring where I shift to the right in the bottom.   Not exactly sure what the deal is with that, may just be a muscle imbalance or something like that. 


Monday, July 9, 2012

Monday Bench day

Since I strained my pec a bit last week I took it slow today.
55 X 2 sets of 10
105 X 2 sets of 10
155 X 2 sets of 10
195 X 2 sets of 10
235 X 2 sets of 10
255 X 2 sets of 10
285 X 5
305 X 5  These didn't feel bad, and the Pec didn't bother me much so should be much better next week.

Close grip cambered bar press off the squat box:
95 X 5
95 lbs and blue band X 8
135 and blue band X 8
185 and blue band X 6
225 and blue band X 5
185 and blue band X 6

Bent over row to upper chest:
225 X 3 sets of 8
275 X 1 set of 8

Kettlebell Side Snatch: 12,16,20,24 Kg all X 1 set of 8 each arm.

Face Pull with green band: 4 sets of 10.

Good workout with decent volume.  My Pec didn't bother me much so should be back on track for picking up the pace next week.


Sunday, July 8, 2012

Saturday Pain Day

We did another week of Vogelpulz in the rack with the dead bar about 3" below the knee.
I did triples with all kind of different weights (about 8 sets) changing the SSB Weight and the rack pull weight, so I will just list the last 3 heavy sets
SSB 305 and dead bar 315 X 2 sets of 3
SSB 335 and dead bar 315 X 1 set of balls out hard as hell 3.

Shrugs: 315, 405, 495 all for 1 set of 10

Reverse hyper with blue band around back for added traction: 2 sets of 15

Wanted to do some more, but ran out of time.  Not always a bad thing....left a bit in the tank.

Friday, July 6, 2012

The past weeks action

Saturday was deadlift test day for conventional.  I worked up to 585 and it went fast, then 675 went better than it normally does, but much slower than the 6 plates.  725 didn't feel all that much heavier than 675, but I pulled the normal Dale and got it close to finish and died out. 
Belt squat belt using Spud, Inc. belt squat belt standing on bumper plates:
200 X  2 sets of 8
300 X 8
400 X 2 sets of 8

Reverse hyper: 4 sets of 15

Monday Raw bench sot of...
Used the fat bar for a change:
165 X 2 sets of 10
215 X 2 sets of 8
255 X 2 sets of 6
305 X 4 The plan here was to use about the same weights I used last week for 3 reps, but do 4's this week.
345 X 4.  I was warmed up good by now and this was the best feeling set so far until my pec got cranky.  It didn't hurt bad, but called it there for the pressing so I wouldn't rip it.

Triceps extensions with ez curl bar and mini? band looped under the bench attaching to the bar sleeve:
85 X 15
85 X 15
105 X 15
125 X 12
85 X 16

Bent over row to upper chest (for upperback and rear delts)  I have not done these in years for some reason. 225 X 5 sets of 8

Wednesday was the 4th of July so we trained at 10 much to my disliking (It actually wasn't too bad)
Cambered bar box squat with a blue over the plates.  I'll save you the warm ups, and pick up when briefs went on.
3 plates X 3
4 plates X 2
5 plates X 2
5 plates X 3
5.5 plates X 3 lowered the box slightly
6 plates X 2  I had 3 in me, but the bar was sliding down my back so I called for the rack.

Glute hams with back elevated about 10 inches:
bw (which is shriveling to a weakling 310 lbs) X 8
bw X 8
25 plate X 5, then 3 with bw
25 plate X 5, then 4 with bw

Long ab strap crunch X 6 sets of 12

Thursday Upper extra work
Bench:  just tried to get some blood moving around and stretch it out.
55 X 2 sets of 20
105 X 2 sets of 15
150 X 4 sets of 15 with some varied grips.  I added a chain on each side for a set and it started talking a bit so just backed off.
Seated on floor KB overhead press: 16,20,24,28 Kg all X 8 reps.  Nothing to hard, but a little work
DB Row: 100,110,120,130 all X 1 set of 10
Band chest flys: 3 sets of 15

Decent week of training.  More fun planned for Saturday morning!