Bryce's V2 Contest Prep Log for 2009!

[bryce126]

Upper Pull:

Going submaximal on deadlifts last workout allowed me to really pound out the rack pulls today, and I broke a PR twice. fun stuff

Rack Pulls:
135 x 10
225 x 8
405 x 5
545 x 5
565 x 5
585 x 5

BB Rows:
135 x 12
225 x 12
245 x 8, 8

CG Cable Pulldowns:
140 x 13, 10, 10

Standing Cable Pullovers:
70 x 13
70 x 12+pump reps (teres=fried)

EZ Bar Curls, a little cheaty towards the end:
70 x 6
100 x 10, 10, 6

Preacher Curls:
"4" x 8, 9, 8
-------------------------------------------------------------------------
notes: Pump was awesome today, purely awesome. I loosened up on the form for a few exercises, including the curls and the bb rows but damn I got that squeeze at the end of the rep.

I used this guy's Inzer 10mm and it felt SOOOOO GOOOD. I need one, and I think its why I could stay so tight going up with the rack pulls. 600 here I come.

this the one boys?

[toddbz]

Yep. But I'd get a 2 prong one

[bryce126]

Originally Posted by toddbz

Yep. But I'd get a 2 prong one

i'm having a problem with sizing, not sure which one to get. Im thinking...medium (33-35)?

[bballbrett5]

haha you broke a PR...twice. that must feel incredibly motivating and beastly

[bryce126]

Originally Posted by bballbrett5

haha you broke a PR...twice. that must feel incredibly motivating and beastly

haha it is! i've been smashing PRs every week in some way or other

[Frankdaddy]

Originally Posted by bryce126

wow guys thanks! i've made it my goal to smash deadlifts this off-season. Its definitely my favorite lift. Not strapless like the big boys do it, but awesome lift nonetheless.

Hey hey, this is not powerlifting! We dont get judged on grip while on stage

Originally Posted by bryce126

Upper Pull:

Going submaximal on deadlifts last workout allowed me to really pound out the rack pulls today, and I broke a PR twice. fun stuff

Rack Pulls:
135 x 10
225 x 8
405 x 5
545 x 5
565 x 5
585 x 5

BB Rows:
135 x 12
225 x 12
245 x 8, 8

CG Cable Pulldowns:
140 x 13, 10, 10

Standing Cable Pullovers:
70 x 13
70 x 12+pump reps (teres=fried)

EZ Bar Curls, a little cheaty towards the end:
70 x 6
100 x 10, 10, 6

Preacher Curls:
"4" x 8, 9, 8
-------------------------------------------------------------------------
notes: Pump was awesome today, purely awesome. I loosened up on the form for a few exercises, including the curls and the bb rows but damn I got that squeeze at the end of the rep.

I used this guy's Inzer 10mm and it felt SOOOOO GOOOD. I need one, and I think its why I could stay so tight going up with the rack pulls. 600 here I come.

this the one boys?

Nice belt, I have a black one

You are killing deadlifts already bro, def jealous Keep up the good work. Since ive been far gone, can I have some insight on your offseason plans, just to steal a few possible things maybe lol j/k

[FATHER FLEX]

You start playing with the weights you have been moving of late. Time to get a good belt bro.

[bryce126]

Originally Posted by Frankdaddy

You are killing deadlifts already bro, def jealous Keep up the good work. Since ive been far gone, can I have some insight on your offseason plans, just to steal a few possible things maybe lol j/k

absolutely!

I've been doing this split:

pull
quads/calves
off
push
hams/glutes
off
back/delts (specialization)
off

except for a little recovery issue btw back/delts and pull, this has been working VERY well for me. heavy compounds first, followed by higher rep isolation movements. Slow bulking til 2011 when I plan on competing again! You'll see the exercise selection in here workout to workout, and I've personally borrowed from other people as well.

Originally Posted by FATHER FLEX

You start playing with the weights you have been moving of late. Time to get a good belt bro.

yup! I remember someone asked about belts in your thread a while ago and blah blah blah...basically, inzer 10mm, double belt loops. BUT...what about size? what do you have?

[FATHER FLEX]

Originally Posted by bryce126

yup! I remember someone asked about belts in your thread a while ago and blah blah blah...basically, inzer 10mm, double belt loops. BUT...what about size? what do you have?

I think I got the smallest one, Todd knows. Middle of the road and you should be safe. 10mm is perfect!

[healthybodies]

GOOD LAWD you are a pulling machine right now Bryce!!! How is the back doing? Keeping it good and arched?

Vid Please

[bryce126]

Originally Posted by healthybodies

GOOD LAWD you are a pulling machine right now Bryce!!! How is the back doing? Keeping it good and arched?

Vid Please

definitely nice and arched, but I never mind a form check. Next pull day I'll get a video up!

[visionz1234]

Heard there was a deadlifting machine around these parts....found 'em! Subbed and very nice 585 pull on the last page...that 605 is definitely right around the corner!

[Young9]

got damn Bryce...you are seriously pulling weight for all of us as of late...is it that jack3d? Lol

jus wondering if you have sent the samples so I can pull 6 hunndy

[bryce126]

Originally Posted by visionz

Heard there was a deadlifting machine around these parts....found 'em! Subbed and very nice 585 pull on the last page...that 605 is definitely right around the corner!

its comin! I'm taking todd's advice and waiting in between max attempts to give the CNS a break. I'm thinking in two weeks it'll fly up. Thanks for subbing!

Originally Posted by Young9

got damn Bryce...you are seriously pulling weight for all of us as of late...is it that jack3d? Lol

jus wondering if you have sent the samples so I can pull 6 hunndy

Damn I better get some samples to you since I'm almost out! I still have your address, lemme get those out today.

[visionz1234]

Originally Posted by bryce126

its comin! I'm taking todd's advice and waiting in between max attempts to give the CNS a break. I'm thinking in two weeks it'll fly up. Thanks for subbing!

Definitely rock solid advice by Todd and I agree that it's only a matter of weeks before that 605 is done for

[toddbz]

Originally Posted by bryce126

i'm having a problem with sizing, not sure which one to get. Im thinking...medium (33-35)?

Originally Posted by FATHER FLEX

I think I got the smallest one, Todd knows. Middle of the road and you should be safe. 10mm is perfect!

Yeah just go with the medium (unless you have bigger than a 40in waist).

Originally Posted by visionz

Definitely rock solid advice by Todd and I agree that it's only a matter of weeks before that 605 is done for

I'd like to think I'm right most the time ;P

But yeah a bit of a break from max efforts and 605 is a done deal

[bryce126]

Upper Push:

Today was lots of fun, and some damn good pump was had too.

5 mins warmup on treadmill

DB Bench Press:
45's x 8
80's x 5
110's x 10
115's x 6
115's x 3.5

Incline DB Press:
185 x 10
135 x 10, plus 3 brutal negatives
135 x 9, plus 3 brutal negatives

Dip Machine:
195 x 10
255 x 3 (thought it would be fun to try the stack)
195 x 9

Machine Shoulder Press, backwards:
140 x 8
90 x 14 or so, explosive style, 2 sets

DB Lateral Raises:
45's x 10
45's x 7
30's x 12

one set DB overhead extensions, 100 x 8, wasn't feeling it.

OH Rope Extensions SS Dips:
50 x 20 // BW x 6
50 x 12 // BW x 6
50 x 12 //

Tricep Pushdowns:
50 x slow and controlled 10ish?, 2 sets

Grip Strength:
225 bar held with dblOH grip, over-under, and opposite over-under. 2 sets
-----------------------------------------------------------------------------
notes: Everything was absolutely fried by the end of this workout. I LOVE IT!

[Young9]

damn those are some string incline DB presses

185 DB's must be huge!

[bballbrett5]

Originally Posted by Young9

damn those are some string incline DB presses

185 DB's must be huge!

lol ain't nuttin but a peanut

[bryce126]

Originally Posted by bballbrett5

lol ain't nuttin but a peanut

lol oops, i wish i could handle 185 db's. I meant BB.

[healthybodies]

Anything happening in these parts??????????

[bryce126]

Originally Posted by healthybodies

Anything happening in these parts??????????

hey big guy! haha yeah i just got lazy for a few day about logging but NOT about working out. still shattering records and I'll have some rack pull videos tomorrow

[bryce126]

Upper Pull:

got me some PR today

Rack Pulls:
135 x 7
225 x 8
315 x 5
495 x 3
585 x 5
605 x 1 (PR)





Seated CG Rows:
160 x 15
180 x 7
100 x 18, Hammer grip high pulley

BB Rows:
135 x 15
155 x 12
155 x 7, with holds at the top

HS Shrugs:
180 x 12, 12

CG Cable Pulldowns:
140 x 12
140 x 12, half reps to isolate back

Hammer Curls:
25's x 10
50's x 10
50's x 6, drop to 30 x 6
40's x 9

Preacher Curls:
40 x 12, 10, 10
-------------------------------------------------------------------
notes: awesome pump today, and I'm stoked abut hitting that PR. Guess who has an Inzer belt coming? thats right bitches. I have to say I liked T-force better than T-bol for sure. I don't feel much of any difference right now but it was noticeable with T-force.

Sorry about not logging workouts here as much. I've been working just as hard, and appreciate everyone's love and support who comes in here.

[bryce126]

Lower Body Quad Dominant:

I've taken to not counting reps on the higher rep sets and pretty much pushing myself as far as i can, and then a few more. I wobbled out of the gym today I'll be switching the order of exercises this week to stimulate more growth and strength, because gains seem to have stalled on the power exercises for now.

Swing Leg Press:
90 x 12
180 x 8
360 x 10, plus 3 forced negatives
360 x 10, plus 4 forced negatives
360 x 10, plus 4 forced negatives

BB Squat:
135 x ~20, deeeep ATG
185 x ~14, last 5 or so were suspended squats
185 x ~8 suspended squats, omggg

BSS:
30 x ~15/leg (2 sets)

Leg Extensions:
(3 sets) 100 x ~15, plus 3 forced negatives

Calf Circuit - Donkey Raises, Seated Raises, Machine Calf Press
(2 sets) 450 x 12 // 90 x 12 // 160 x lots
-------------------------------------------------------------------------------
notes: Yeah, quads were suuuuper pumped today. Tomorrow will be fun haha. On a side note, a guy at the gym pimped the buckle-style Inzer belt, does anyone have experience or opinion with this? I tried his on and it was comfyyyyy. Should I send mine back? havent used it yet

[thebasil]

i come in to say this...i watched the rack pull video, and aside from it being nice and heavy, i thought, dude you chest is massive!

[The_Animal11]

Originally Posted by bryce126

you, sir, are sick.

[bryce126]

some pictures first, and then today's workout:

messing with cups at Anthropologie


Allie at school


Keenan's second place win at the Pankration Nationals


seared scallops and roasted butternut squash


kitchen!

[bryce126]

halloween pumpkins:


mine



allie's


yeah boiii


btw I just found out Xzibit works out at my gym

[FATHER FLEX]

Awesome everything! Those pumpkins came out SICK! We were supposed to carve our own at Jeff's place on Satuday, but didn't get a chance. Like the new leg day setup

[bryce126]

Upper Push:

I wanted to see what my bench press max was, since I hadn't tested it in so long. Other noteworthy things include a tricep pump so big I couldn't straighten my arms!

BB Bench:
135 x 10
185 x 5
275 x 1
315 x 1
185 x 20
185 x 13
185 x 9

Incline DB Press:
80's x 8, 6, 7

Cable Crossovers, low:
20 x warmup
40 x ~12-15 for 3 sets

Machine Shoulder Press, reverse:
90 x 17
100 x 10, 11

Cable Lateral Raise:
15 x 20, 20 (second set bent down a little to target medial head)

Skull Crushers:
100 x 9, 8, 7

Rope Pushdowns:
50 x 12, 10, 10
------------------------------------------------------------------------------
notes:
Everything was fried crispy today. I think I'll be trying that deadlift on wednesday!