bonvec01 MOVES MOUNTAINS with SciFit Supernova!

[AMillane7]

Keep up the good work!

[bonvec01]

Originally Posted by -Lucifer

Great session. Love the BB shrugs/inverted rows super set.

Originally Posted by AMillane7

Keep up the good work!

Thanks guys.

[bonvec01]

Day 108 - November 6

ME Lower

Song of the Day

1. Free Squats
315x3
355x3
385x3
410x1
425x1

2. BB BSS
155x8
175x6
185x6

3. GHR/Standing Machine Calf Raises
+25x8/Stack x12
+25x8/Stack x12
+25x8/Stack x12

4. DB Goblet Squats/DB Side Bends/Swiss Ball Crunches
70x10/100x8/12
70x10/100x8/12


Thoughts

This might have been the best day of my life thus far. Was planning on hitting 395x3 and calling it good, but 385x3 went up easy. So I went for a 410 max single. Also easy. Then I hit 425 for a max single with MUCH better depth than 405 a few weeks back. I couldn't be happier. I had the WHOLE gym watching me. Felt good man.

Videoed BSS's for -L. I actually had to rest pause on the last set with my left leg back. These were brutal, especially after heavy free squats.

For GHRs, I tried to keep my knees locked more and extend straight out as close to 0 degrees as I could. This made it MUCH harder, but I got a better response in my hams with less lower back involvement. Kind of like an RDL vs. a SLDL.

What a day. I'm hoping I can keep my progress at between 20-25 lbs. per month for as long as I can.

SuperNova Thoughts

Supplements today:
Intrabolic (2 scoops intra)
SuperNova (1 scoop pre)

Energy
Great at the beginning, but tapered off at the end. No surprise there after going so heavy on squats.

Focus
Tremendous. I had supreme confidence on all my big lifts today. That weight was my bitch and it was SCARED of me. I showed it who was boss.

Strength
See video.

Pump
Very good for BSS and GHR.


410 lbs. squat


425 lbs. squat


Barbell BSS

[-Lucifer]

Originally Posted by bonvec01

1. Free Squats
425x1

Congrats on the new PR!

[el67ko]

Beast mode! And you looked like you had more in you!

[bonvec01]

Originally Posted by -Lucifer

Congrats on the new PR!

Thanks brah.

Originally Posted by el67ko

Beast mode! And you looked like you had more in you!

Haha, thanks. More would have been questionable. These videos are enlightening cuz I feel like the lift is sooooooo slow, but when I look at the video the speed isn't terrible.

[AniMaLizTik]

dude you are a freakin powerhouse

[bonvec01]

Originally Posted by AniMaLizTik

dude you are a freakin powerhouse

Thanks man. That means a lot coming from you.

[bonvec01]

Day 111 - November 9

ME Upper

Song of the Day

1. BB CGBP
225x3
255x3
275x3
295x1
305x1

2. Incline DB Bench (max reps)
100x15
80x12 (lower incline, chest concentration)

3. DB Rows/Seated DB Power Cleans
100x15/30x10
110x8/35x10 <-- explanation below
110x6/25x10 <-- " " " "

4. BB Shrugs/Seated DB Curls
295x10/40x20
315x10/30x20
385x8/30x20

5. One-arm Cable Curls/Overhead Cable Triceps Extensions
50x12/120x10
45x12/100x10


Thoughts

Pretty solid session considering some wacky circumstances.

Very good CGBPs. 295 went up like nothing, and 305 wasn't terribly difficult. A 5 lbs increase isn't much, but I'll take it.

Backed off the weight on the second set of max reps to focus on hitting my chest. I haven't directly trained my chest in ages, and wanted to get a pump going.

So here's where things get a little weird... I was desperate to add weight to DB rows and ours only go up to 100 lbs. So I wrapped the wrist roller with a 10 lbs. plate around the DB, and it acted like a chain and made it tough to stabilize the DB. This actually hit my back like magic and worked my grip too, but on the last rep of the last set, I crunched my left hand index finger between the plate and the DB. Hurt like crazy and made it brutally hard to grip on shrugs, which is why I went lighter except the last set where I sucked it up.



SuperNova Thoughts

Supplements today:
Intrabolic (1 scoops intra)
SuperNova (1 scoop pre)

Energy
Good. Nothing unusual here. SuperNova continues to impress.

Focus
Good until I smashed my finger and then I had to try to forget the pain and focus on the lifts.

Strength
Another day, another PR.

Pump
Not so good today. Couldn't get it going on curls no matter how heavy/light, fast/slow I went.

[-Lucifer]

Congrats on the CGBP PR. 305 is a massive amount of weight.

[bonvec01]

Originally Posted by -Lucifer

Congrats on the CGBP PR. 305 is a massive amount of weight.

Thanks. It's still bizarre that my flat bench has gotten worse while CGBP, floor press and rack lockouts all continue to get better.

[-Lucifer]

Originally Posted by bonvec01

Thanks. It's still bizarre that my flat bench has gotten worse while CGBP, floor press and rack lockouts all continue to get better.

Yeah, seems odd. Are you focusing properly while benching?

[getbustered]

Damn. I came for the scifit supplements in the title but I'm going to post and subscribe because you are a beast. Your lifts absolutely kill mine and you don't weigh all that much more. Ridiculous.

[bonvec01]

Originally Posted by getbustered

Damn. I came for the scifit supplements in the title but I'm going to post and subscribe because you are a beast. Your lifts absolutely kill mine and you don't weigh all that much more. Ridiculous.

Nice to have you here. I take a ton of pride in my strength (sometimes at the expense of my physique) so it's an honor to hear you say that.

[AniMaLizTik]

Originally Posted by bonvec01

Thanks. It's still bizarre that my flat bench has gotten worse while CGBP, floor press and rack lockouts all continue to get better.

flat bench is a strange lift, our bodies are not designed to move heavy weight at that angle....hence all the injuries from it, but great job on everything else

[bonvec01]

Day 112 - November 10

DE Lower

Song of the Day

1. High Box Squat (6 mats)
225x2 x2
245x2 x1
265x2 x2
285x2 x1
315x2 x2

2. DB BSS
85x8
90x8
80x8

3. GHR
+45x8
+35x8
BWx8

4. Decline Rotational Crunches/Leg Press Calf Raises
20/500x20
20/500x20
20/680x16


Thoughts

High box was high. I feel good about a bit above parallel feeling extremely high, and being able to do two sets of 315 on dynamic day with solid speed. Last set wasn't terribly fast, but not slow either.

BSS were agonizing. Went heavy and killed it. These destroyed my hips and made GHRs pretty difficult. Maybe I'm just burning out on them, but the GHRs felt much more difficult than usual. Core work was nice and threw in heavy leg press calf raises at the end.

SuperNova Thoughts

Supplements today:
Intrabolic (1 scoops intra)
SuperNova (1 scoop pre)

Energy
Very good. I was psyched to hit high box squats today after crushing free squats on Friday.

Focus
Also very good. I needed it to get through the BSSs.

Strength
Solid. 315 on dynamic day is just fine with me.

Pump
Pretty good on BSS and GHRs. My quads and back got very tight.

[AniMaLizTik]

Your taste in music is just like mine!

[bonvec01]

Originally Posted by AniMaLizTik

Your taste in music is just like mine!

Awesome. Metal is the perfect lifting music. I've said many times before the music is ESSENTIAL to the aggressive psyche of lifting. I've always wondered if there were rules against wearing headphones during a PLing competition. If there is, I'd probably struggle.

[AniMaLizTik]

Originally Posted by bonvec01

Awesome. Metal is the perfect lifting music. I've said many times before the music is ESSENTIAL to the aggressive psyche of lifting. I've always wondered if there were rules against wearing headphones during a PLing competition. If there is, I'd probably struggle.

x2, I HAVE to have my headphones. I find them so valuable in my progress, I only train in BOSE noise cancellation headphones, no cheap stuff

and there is NOTHING like rockin some deads wit some evil sht blarin!

[bonvec01]

Day 114 - November 12

RE Upper

Song of the Day

1. DB Flat Bench (max reps)
110x10
105x12
100x10

2. Chins/DB Rows
BWx12/125x8
BWx12/115x8
BWx10/105x8

3. DB JM Presses/1-arm Cable Curls
45x12/60x10
50x12/50x10
40x12/40x12

4. DB Shrugs
125x8
135x8
115x8


Thoughts

Lifted at Southern New Hampshire University, and it was a doozy. I slept on my buddies couch last night (sober) but still didn't sleep well and didn't get to each much last night or this morning. It was great to lift at such a nice gym (with DBs up to 145!), but I felt like sh*t and was nauseous for a large portion of the lift.

DB bench went well. 110s didn't feel too heavy. After that I hit a wall. I struggled to get through the chins and heavy DB rows. Went light with arms just too keep from dying. Finished with heavy DB shrugs. My grip was done by then and I had a hard time holding on.

Not a bad lift considering the circumstances, but it could have been great if I'd slept/eaten better.

SuperNova Thoughts

Supplements today:
Intravol (1 serving intra) <-- had a sample packet and didn't want to bring my tub of Intrabolic
SuperNova (1 scoop pre)

Energy
Poor. Not the SuperNova's fault. Didn't sleep/eat properly and paid for it.

Focus
Good considering the circumstances.

Strength
Solid for the first set. Subpar afterward.

Pump
Very good for chins, rows and arms.

[-Lucifer]

Nice job, man. Awesome shrug numbers.

Too bad you didn't eat and sleep well. I hate it when that happens to me.

[bonvec01]

Originally Posted by -Lucifer

Nice job, man. Awesome shrug numbers.

Too bad you didn't eat and sleep well. I hate it when that happens to me.

Yeah it sucks cuz my buddies that I'm staying with always skip breakfast, so I couldn't go into the cafeteria and get food without them. So I've been living on whey/oatmeal shakes, turkey sandwiches and bananas that I brought from my school's caf.

[-Lucifer]

Originally Posted by bonvec01

Yeah it sucks cuz my buddies that I'm staying with always skip breakfast, so I couldn't go into the cafeteria and get food without them. So I've been living on whey/oatmeal shakes, turkey sandwiches and bananas that I brought from my school's caf.

Is there a steakhouse close to you? I'd go there.

[bonvec01]

Originally Posted by -Lucifer

Is there a steakhouse close to you? I'd go there.

Haha actually there is. There's a steak shop right down the road, BUT... I don't eat beef And I don't have any money.

I forgot to say the reason why I'm at SNHU... My buddy and I have floor tickets to see METALLICA in new york tonight! This will be my 5th Metallica show, but I've never had floor tickets, so tonight I'm gonna crush some heads til I'm on the barrier, face-to-face with my life-long heroes. Can't f*cking wait!!!

[-Lucifer]

That's awesome, man. Have fun moshing.

I've never been to a rock concert. If Green Day comes down though, I'll be the first to run for the tickets.

[AniMaLizTik]

goes to show you..

proper rest > everything else

but STILL 110lb DBS!!

[bonvec01]

Originally Posted by AniMaLizTik

goes to show you..

proper rest > everything else

Few truer things have been said.

But pressing has always been my strength cuz I have little chode arms that make the ROM next to nothing.

[bonvec01]

I'm ashamed to admit this, but I did not lift today.

I have slept/eaten properly in 3 days, and I'm beyond exhausted. It was all worth it since I was just a few feet away from METALLICA for the entire show.

I got a few good meals in me today and I'm catching up on sleep tonight and will lift ME Lower tomorrow.

[bonvec01]

Day 116 - Nov. 14

ME Lower

Song of the Day

In honor of Metallica playing the best setlist I've ever seen from them the other night! Was sooo pumped when they busted this one out.

1. High Box Squat (7 mats)
315x5
335x5
365x3
385x3
405x3

2. DB Lunges
100x12
100x10
100x10

3. DB SLDL/Seated Calf Raises
100x8/180x12
100x8/205x12
100x8/215x12

4. Dragonflags/Bicycle Crunches/Cable Wood Chops
15/20/80x10
12/20/90x10
12/20/70x10


Thoughts

This was a SICK session considering I had no expectations come in. It's been a wild couple of days with inconsistent sleep and diet, but I got 11 hours of sleep last night and KILLED it off the high box.

While this box was clearly above parallel, I'd been doing a lot of low work before hitting a max free squat last week. So I'm very happy with 405x3. It's the first time I've ever done 405 for more than a single.

Lunges were ballsy too. I really enjoy these much more the BSS because it feels more natural and hits my quads more than my hips.

I'm trying to stay away from GHRs for awhile cuz I'm burned out on them. SLDLs felt nice, and my calf strength has gone up a bit since training them more often.

The core circuit was the most brutal I've done to date. Bike crunches are surprisingly difficult.

SuperNova Thoughts

Supplements today:
Intrabolic (1 scoops intra)
SuperNova (1 scoop pre)

Energy
Better since I got some sleep. Pre-workout supplement < good night's sleep. But it definitely helped today.

Focus
I was dialed in for the heavy triples today. My technique was great and I did a nice job of sitting back and holding my core tight.

Strength
Felt like a beast on 405x3. Still a huge thumbs up in this department.

Pump
N/A today.

[-Lucifer]

Very nice. Those lunges are heavy as hell.