Black Rhino Revival- Powerlifting/Strongman Log

[netopia]

We will see how squats are monday. Might even get a video.

:O Please do a video

[colonel_swizzle]

:O Please do a video

I will try. It will not be special.

[colonel_swizzle]

Another day I didn't feel great working out. I am pretty sure it is due to going to lift right after work. But anyway today is normally deadlift day doing the magnusson ortmayer routine. On week 4 which is no deadlift and just upper back. I know my body and if I don't do a deadlift type of exercise my deads will feel a 100 times harder and hurt my lower back. So did some rack pulls. Didn't go to crazy with reps.

Rack Pulls just below the knees

225 x 3 double over
315 x 3 double over
405 x 3 double over
added belt and knee sleeves
455 x 1 mixed grip
495 x 1 mixed grip
545 x 1 mixed grip
600 x 1 miss grip failure needed chalk
added straps
600 x 1

It was pretty smooth pulling. My weakest point is from my knees up. I wish I had my chucks because pulling in cross trainers suck.

Acc. Work

Low rows 4 x 8
Behind the neck lat pull downs 4 x 10
Machine back extensions 3 x 15
Cable flys 3 x 8
Hanging Leg Raises 3 x 10

[NC_Tarheel]

Not bad at all. My lockout needs to get hammered as well!! We both got a LONG ways to pull.

[colonel_swizzle]

Did a little over head press work and shoulders/tri today. Got a video to see if my backup camera worked since my new one is messed up

Strict Press

95 x 5
135 x 5
185 x 1
205 x 1

Push Press

245 x 1

Strict Press

155 x 6

Just wanted to see how my pressing is since I have not done in a few weeks.


Acc.

Cable push down 3 x 10
Dumbbell Lateral Raise 3 x 8
Skull Crusher 4 x 8
Dumbbell Front Raises 3 x 8
Machine Behind the neck press 4 x 10

Video

http://youtu.be/UjsyTZaZMHY

[ktj4l]

Nice pressing. Camera seems to be working fine.

[colonel_swizzle]

Nice pressing. Camera seems to be working fine.

Thanks. I meant this is the backup camera I am using.

[colonel_swizzle]

Well I learn some things today doing squats. 1). Need to start doing box squats again. 2). My hamstrings are weak again. 3) My squats are higher than I thought. I felt they have been high lately but not this high. 4) My form goes away when I need it most.
It was a good session because I saw what to work on. I just need to pull it together in my training.

Squat
135 x 5
185 x 5
225 x 2
275 x 2
315 x 2
365 x 2
405 x 2
455 x 2
475 x 1

Video

http://youtu.be/qujKwjEIFo4

Acc. Work

Laying leg curls 4 x 10
Leg extensions 3 x 10

Super set x 2
Weighted side bend
sprint around track
weighted abs

All I had time for.

[NC_Tarheel]

Just because I know most of your subbers are lazy


EDIT: I think the 475 was the one you cut high @ the meet also...looks like it was a tad high again. I think you got the strength to do it because it wasn't a grinder...just gotta get lower!!


You need to rethink taking your life into your hands with Jerome spotting you on squats!! Just kidding...tell him I said what's up...haven't seen him since his mom's funeral.

[colonel_swizzle]

EDIT: I think the 475 was the one you cut high @ the meet also...looks like it was a tad high again. I think you got the strength to do it because it wasn't a grinder...just gotta get lower!!


You need to rethink taking your life into your hands with Jerome spotting you on squats!! Just kidding...tell him I said what's up...haven't seen him since his mom's funeral.

Yep I cut 475 high at the meet also. I am not trusting my form or training. Even 405 in the video was off because of form.

Jerome was all I had lol. But he is doing well.

[mmorton]

Not even breaking a sweat in these vids!!!


Few more inches and you're golden

Twss

Also the name of your log would make a great band name. Just sayin

[bmontgomery87]

Not even breaking a sweat in these vids!!!


Few more inches and you're golden

Twss

Also the name of your log would make a great band name. Just sayin

agreed on all accounts.

[colonel_swizzle]

Not even breaking a sweat in these vids!!!


Few more inches and you're golden

Twss

Also the name of your log would make a great band name. Just sayin

Thanks. I'm working on getting better. End of Oct. next PL meet.

agreed on all accounts.

Thanks

[colonel_swizzle]

Busy week this week. Here is the recap.

Wed. Bench

Deload
3 x 5 225 super set with 3 x 5 pull-up

Acc.
Chest and Tri didn't write it down

Sat Deadlift

4 x 4 365
1 x 2 415
1 x 2 465
1 x 8 365

Acc.

Low Rows 4 x 8
Standing Leg curls 4 x 8


Worked crazy hours this week I am glad I got any then done.

[colonel_swizzle]

Squat day.

Squat
1 x 5 135
2 x 5 225
1 x 3 315
1 x 3 365
1 x 3 405
1 x 1 425
1 x 1 455
1 x 1 475
1 x 5 315
1 x 3 365

Acc

Superset 3 x 10
Leg extensions
Lying leg curls

Machine crunches 3 x 15

Treadmill 20 mins.

Finally a good sqaut day I was deep on all of my squats. I wish that I taped it but forgot it at home. 475 felt really good like an opener. We will see how things progress.

[NC_Tarheel]

Waiting for 5 bills big fella!!!!

[colonel_swizzle]

Waiting for 5 bills big fella!!!!

Soon.

[austin.j.taylor]

Soon.

[colonel_swizzle]

Deadlift Day. Another good deadlift day. I am happy with this because of my last meet only getting my opener of 475. The speed was good on all the reps.

Deadlift
Warm up
1 x 5 135
2 x 5 225
1 x 3 315
Working Sets
4 x 4 375
1 x 2 425
1 x 2 475
1 x 8 375

Acc
3 x 8 Standing leg curls
5 x 8 Lat pull downs
3 x 8 Low rows

[colonel_swizzle]

Well two good squat day in a row. I was planning on doing reps but got in the locker room and talked with some of my work out partners and that changed.

Squat

2 x 5 135
1 x 5 225
2 x 3 315
1 x 2 405
1 x 1 425
1 x 1 455
1 x 1 475 Felt great came out of the hole well. Was about 2 inches below parallel. So that meant going for 500 pounds.
I learn something going for 500#'s and having someone tape it for you. Make sure the person knows how to use the camera so you actually have video of it.
1 x 1 500 Another below parallel. A little slow out of the hole but not a grinder. I was going to do it again but the camera was locked and couldn't unlock it.

Happy Thad?

No Acc work had to go afterwards.

[colonel_swizzle]

Wed Bench

Didn't have anyone to spot that I trusted so changed up what I was doing. Since I am not good at bench didn't want to get hurt.

Bench
1 x 10 Bar
1 x 8 135
1 x 5 185
1 x 5 225
1 x 3 245
1 x 1 275
1 x 1 315
1 x 8 225
1 x 6 245
1 x 4 275

Acc
Seated tricep press 4 x 8
Rope pulldown 4 x 12
Machine wide grip press 4 x 8
Dumbbell flys 3 x 8

[colonel_swizzle]

Deadlift off the program this week just seeing where I am right now.

Deadlift
1x5 135
1x5 225
1x3 315
1x1 405
1x1 455
1x1 495
1x1 515 didn't come up as fast as I would have hoped but I will take it.

Acc
Low Rows
BTN Lat pulldown
Ab circuit
T-Bar rows

[NC_Tarheel]

Getting there!!! Deadlift saves my total since its way out of line with my other weak lifts. ha ha ha

[bmontgomery87]

Getting there!!! Deadlift saves my total since its way out of line with my other weak lifts. ha ha ha

we all know that feel :/

[austin.j.taylor]

we all know that feel :/

umm not me.

[colonel_swizzle]

Getting there!!! Deadlift saves my total since its way out of line with my other weak lifts. ha ha ha

Deadlift use to save my totals. Now its as bad as the rest of my lifts.

[colonel_swizzle]

Tues Bench

Bench
1x10 95
1x10 135
1x10 185
1x8 225
1x6 245
1x4 255
1x1 275
3x1 295

Acc
Tate press 3x8
Tri extension 3x10
Dumbbell flys 3x8

[colonel_swizzle]

Squat Wed

Squat

2x5 225
1x5 315
1x3 365
1x3 405
1x1 435
1x1 465 Pause rep. It was only a pause rep because it seem like my body forgot that I had to go back up. It wasn't bad coming out the hole. Slow but not a grinder.
2x5 315 Pause reps for fun.

Acc
Lying hamstring curls 3x8
Hanging leg rasies 3x12
Leg extensions 4x10

[bmontgomery87]

damn bro.
sittin in the hole with 465 is legit.


what're you shooting for number wise in the next meet?

[colonel_swizzle]

Fri Deadlift

Front squat- To warm up for deadlift
1x5 135
2x5 225
Reverse Band Deadlift (Green Band)
1x5 315
1x5 405
1x3 455
1x1 495
1x1 545
1x1 585
3x5 405

Acc
Reverse grip lat pulldowns 4x8
Standing Ham curls 3x8
Low rows 3x8
Machine weighted crunches 4x12

Mixing up my workouts before the meet in a few weeks. It is not what I normally but with a newborn I my sleep, eating, and regular workout schedule will be off. So I am trying to not go crazy hard and hurt myself but the meet. I am not looking for crazy numbers so I am ok with this decision.