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  1. #31
    MS,CSCS,CF-L1,USAW,WBB HamburgerTrain's Avatar
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    Originally Posted by WannaBeATank View Post
    The pulls was probably just a bad day. Are you doing any meets soon?

    Oh, and I contacted James Smith to do my programming for me. In the process I've also sold my car and almost everything I own to pay for it, haha,
    Good, you didn't need any of that $hit anyways. haha. That is awesome, man.

    My next meet is the Arnold in March.
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  2. #32
    MS,CSCS,CF-L1,USAW,WBB HamburgerTrain's Avatar
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    Well, the combination of heavy rack pulls/heavy backwards sled dragging over the last 2 days made me wake up with new muscles in my back. I seriously think I got 10 inches thicker in my sleep last night. If this is rhabdo, my training is going to shift gears to focusing on only getting rhabdo all the time because this is awesome. Any way:

    Tuesday-12/4/12- ME Upper- ACC. Wave 1

    Tri Smash
    Tri Opener
    Int. Rot. Traction
    Hum. Set
    Other Stuff I forgot about

    Bench- Very Close Grip- Fat Bar- Shoulder feels like I am pressing through mint jelly off my chest. A little pain going on in there I don't think it is anything serious but I may lay off heavy benching for until after my planned delaod in 2 weeks just to not **** it up.

    75x10
    165x5
    215x3
    255x3
    305x3
    345x3
    365x3
    395x2<~~~~ didn't fail but a thrid one would have been real ugly.

    2 board-medium grip- 255x25, 12, 12= 49- 3min rest between sets

    DH pull-ups- widex5, closex5<~~~~ fatty gonna fat.

    V-Grip Bent Lat Pulls- Blue Bandx4x25/Tri Push Downs- Blue Band-4x25


    Had to shut it down. In a rush this morning. Going to be on TV for the 5th time this year.




    Wednesday-Extra- 12/5/12-

    100 face pulls w/40lbs
    50 straight arm lateral raises w/30lbs
    50 bent arm
    25 Standing ab pull downs w/50lbs
    25 w/70lbs
    25 w/85lbs<~~~~ whole stack brahhhhhhhh!!!!!

    100 hamstring curls with 50lbs/3 different foot positions.
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  3. #33
    dlt rocks my socks arian11's Avatar
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    So is this a crossfit log or something?
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  4. #34
    MS,CSCS,CF-L1,USAW,WBB HamburgerTrain's Avatar
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    Originally Posted by arian11 View Post
    So is this a crossfit log or something?

    Totally, bro. It makes everyone better at everything regardless of what you are doing? Powerlifting? Rock Climbing? Glory Hole drilling for time? Crossfit answers all questions.
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  5. #35
    MS,CSCS,CF-L1,USAW,WBB HamburgerTrain's Avatar
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    Real Life has been very $hitty lately. $hittier than usual. Training got put on the back burner.

    12 weeks out:


    Sunday-12/9/12- AM- ACC. Block Wave 2:

    Hip Ext Rot. Stretchx5mins

    Tabata Calorie Row- 76

    Walked 10 minutes on 12 incline @ 2.5mph



    Working till 1 today, watching the Skins hopefully beat the turd ass ravens, then doing my DE Lower stuff a little later.
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  6. #36
    dlt rocks my socks arian11's Avatar
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    Can I handle you at the Arnolds? And I'm not talking about gear...
    1262 @ 196
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  7. #37
    MS,CSCS,CF-L1,USAW,WBB HamburgerTrain's Avatar
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    Originally Posted by arian11 View Post
    Can I handle you at the Arnolds? And I'm not talking about gear...
    Absolutely. You can help me test my new tandum deadlift suit. All these 2 man deadlifts are done so inefficiently. My suit straps 2 dudes together face to face. This is how you get the best leverages. One sumo, one conventional... we can work that out later. And there is no room for clothes.
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  8. #38
    Registered User CROMAGS1985's Avatar
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    You better be on fire after that OT win!
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  9. #39
    MS,CSCS,CF-L1,USAW,WBB HamburgerTrain's Avatar
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    Originally Posted by CROMAGS1985 View Post
    You better be on fire after that OT win!
    Hell yes. I couldn't care less about the actual Baltimore Ravens. The city of Baltimore is such a $hit hole. This was a victory for all of mankind.
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  10. #40
    MS,CSCS,CF-L1,USAW,WBB HamburgerTrain's Avatar
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    Monday-am-12/10/12- DE Lower

    Tons of mobility stuff

    Kneeling Jump to broad jump- Longest one was just over 7 feet.

    Front Box Squats- 255+200 in bands x12x2 in 7:10... full minute faster than last week.
    Sumo Pulls- 440x10x1 <~~~~ didn't keep track of time, reps started slowing too much around set 7

    RDL-405x6<~~~ felt terrible.

    Dimel Deadsx225x4x25

    BS Fallouts/seated KB GMs-
    4x12/50lbsx4x12





    PM- Prowler- 90lbsx40 yards x 10 reps in 8:30
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  11. #41
    MS,CSCS,CF-L1,USAW,WBB HamburgerTrain's Avatar
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    Tuesday-12/11/12- ME Upper

    Int. Rot. Distraction
    Tri Opener
    Hum/Bench set

    Seated OH Pin Press (at chin)- Fat Bar- 75x10,
    125x5
    145x3
    165x3
    185x3
    205x3
    215x3
    225x3

    JM Presses- Fat Bar- 75x10
    125x10
    145x10
    165x10
    185x10
    205x10
    225x10

    ... yes, I can do tricep extensions with more weight than I can overhead press.


    DH Pull-Upsx10
    Kippingx2x10

    Uneven KB pronated curls- 35lbs/25lbs- 12 reps/switch/12 reps x 2 sets
    Even with 25lbs x 20
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  12. #42
    dlt rocks my socks arian11's Avatar
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    Originally Posted by HamburgerTrain View Post
    Hell yes. I couldn't care less about the actual Baltimore Ravens. The city of Baltimore is such a $hit hole. This was a victory for all of mankind.
    And Washington is supposed to a nice place?
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  13. #43
    MS,CSCS,CF-L1,USAW,WBB HamburgerTrain's Avatar
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    Originally Posted by arian11 View Post
    And Washington is supposed to a nice place?
    The only saving grace of Washington is people from Baltimore don't live there.
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  14. #44
    MS,CSCS,CF-L1,USAW,WBB HamburgerTrain's Avatar
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    Wednesday-12/12/12<~~~~ whoa. Weird.... Extra Stuff


    Today is 100% recovery. No conditioning of any kind. My hands are fried which means something is out of whack somewhere.

    1 Minute on each- Each loaded with 50lbs:

    Hamstring Curl Machine
    Back Ext. Machine x 2
    Weighted Crunch Machine
    Tri Extension Machine... yes, the fitness center has a machine just for tricep extensions. It probably costs about 2 grand from the looks of it and you can only do one little 150 degree range of motion exercise on it.
    Seated Horizontal Chest Press Machine
    Rear Delt Machine

    Treadmill @ 12 incline @ 2.7 mph. Kept HR right around 110-130 for 10 minutes.
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  15. #45
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    Saturday-12/15/12- DE Lower

    Rolled everything for 20mins
    Ext Rot. Stretch

    Front Box Squats- +200 in bands
    A billion warm up sets... front squats in vibrams suck.

    275x5x2
    295x1
    335x1
    355x1
    375x1
    400x1

    Smoked all of these. Bar started slipping with 400 so I stopped there.

    Sumo DLs- 475x6x1

    Didn't keep track of time today. Just wanted to move some heavier stuff fast before my deload next week.


    Part 2 of my 2-a-day in a couple hours.
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  16. #46
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    Saturday-12/15/12- DE Upper... part 2...

    Lots of stretchy stuff

    Bench-Medium Grip- 135x6x3, 185x6x3

    Triceps Hell- I video'd this but it ended up looking more like a nuff film than a bench press:

    275 on the bar:
    4 board x 5
    3 board x 5
    2 board x 5
    1 board x 5
    chest x 5
    1 board x 5
    2 board x 4

    Cry x 20 minutes

    One Arm Stnading Band Row- Average x2x50 on each arm
    BB Curls-45x10, 65x10, 65x5x10/10s rest

    Had more planned but I would rather go eat myself into a coma. At least my arms are pumped for the club tonight.
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  17. #47
    MS,CSCS,CF-L1,USAW,WBB HamburgerTrain's Avatar
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    Sunday AM WEIGHT SMASHHHHHH RAW Beast Mode Engaged to the MAXIMUM...- 12/16/12

    Rear Delt Machine/Tri Rope Facepulls
    Kept moving up in weight until it got hard. Started with 30lbs, ended with 120x10/30lbsx?x15, 60lbsx15

    Weighted Crunch Machine/Pallof Presses
    3x20/3x15s holds w/25lbs

    Back Extension Machine-
    Did the whole stack of plates for 50 reps and didn't feel anything. If I use this thing again, I do some kind of interval training. Like 6 hours on/10 seconds off for 100 f*cking sets.

    Rower-Calorie Tabata
    Only got 70. My upper back and arms are completely smoked from this morning and yesterday.
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  18. #48
    Tank.. Tank.. TAAAANK. WannaBeATank's Avatar
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    Swole front squats, and don't you have to get invited to lift at the Arnold? That'd be awesome. I'm hoping to go in a few years.

    By the way, countdown starts today. The programming is starting in 1-2 weeks... I'm like a little school girl right. I'm giggling non-stop.
    Look me in the eye. It's okay if you are scared, so am I, but we are scared for different reasons. I am scared of what I willn't become, you are scared of what I could become. Look at me! I will not let myself end where I started, I will not let myself finish where I begin. I know what is within me, even if you can't see it yet. Look me in the eyes, I have something more important than courage, I have patience. I will become what I know I am.
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  19. #49
    MS,CSCS,CF-L1,USAW,WBB HamburgerTrain's Avatar
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    Originally Posted by WannaBeATank View Post
    Swole front squats, and don't you have to get invited to lift at the Arnold? That'd be awesome. I'm hoping to go in a few years.

    By the way, countdown starts today. The programming is starting in 1-2 weeks... I'm like a little school girl right. I'm giggling non-stop.
    Yea, the pro deadlift is invite only. I honestly have no idea how I got invited the first year.
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  20. #50
    MS,CSCS,CF-L1,USAW,WBB HamburgerTrain's Avatar
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    Wednesday- ME Upper- 12/19/12

    Long day today, didn't eat, didn't drink any water, just generally feel like $hit because I think I'm getting sick, and both of my QL's feel about as lit up as a christmas tree. FINALLY seeing an ortho about this tomorrow. Hopefully, I can get this stuff straightened out and still get in some decent training for the arnold.

    Warmed up-

    VCG 2 board Bench- 135x10x3, 225x3x3
    275x3
    315x3
    365x3
    385x3<~~~ just stopped. No where near a max.

    Feet Elevated Push ups-
    50, 31, 41= 122 total. 3min rest (more like 2 to 2:30 because I didn't feel like waiting).

    Rower- 500 in 1:30. Went as hard as I could on this and was still 4s over my best time. Something is definitely off.


    I am seriously going to eat 10,000 calories for dinner.
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  21. #51
    MS,CSCS,CF-L1,USAW,WBB HamburgerTrain's Avatar
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    Thursday- 12/20/12-

    Tried to front squat, loaded 225 on the bar, back spasmed so hard that I fell on the floor. Called it a day.






    Saturday- 12/22/12-

    Benched 405 and it felt like $hit.
    JM presses- 135x5x15
    4inch Cambered bar row- 135x10, 225x6, 275x6, 315x6, 365x6<~~~ Pretty sure this gave me cancer.
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  22. #52
    Registered User CROMAGS1985's Avatar
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    HT, can you post the YouTube vid again of Lou correcting your form on those weird triceps close grip/extension things please.

    I tried them today and they felt awesome but I wanna make sure I'm doing them right.

    Sorry your Arnold prep has been kinda up and down. Hang in there...
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  23. #53
    MS,CSCS,CF-L1,USAW,WBB HamburgerTrain's Avatar
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    Originally Posted by CROMAGS1985 View Post
    HT, can you post the YouTube vid again of Lou correcting your form on those weird triceps close grip/extension things please.

    I tried them today and they felt awesome but I wanna make sure I'm doing them right.

    Sorry your Arnold prep has been kinda up and down. Hang in there...
    Yea, training has been a mess. Whatever is going on in my back is now so far beyound f*cked up, I'm not sure if I should even attempt the Arnold this year.

    Here's the vid:

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  24. #54
    Registered User CROMAGS1985's Avatar
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    Have you been getting Chiro or ART or anything? Do you know what the actual problem is?

    Thanks for the vid. I messed up the throat part and my elbows weren't high enough.
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  25. #55
    MS,CSCS,CF-L1,USAW,WBB HamburgerTrain's Avatar
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    Originally Posted by CROMAGS1985 View Post
    Have you been getting Chiro or ART or anything? Do you know what the actual problem is?

    Thanks for the vid. I messed up the throat part and my elbows weren't high enough.
    I've been seeing a chiro and it has gotten much, much worse. I have an appointment with an ortho in the beginning of january. Hopefully, he can just give me some scripts for PT and that will take care of it.
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  26. #56
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    Gave myself the CUBE method book for christmas. Read the whole thing in one sitting and it pissed me off more than I could possibly describe because it was exactly how I had my training set up when I first started training for meets. Since my back is totally trashed and it looks like I'm going to have some time off for a while, I am going to mess around with this for a little while. Especially for a raw lifter, this is a great weekly training plan that is still easily adaptable to a bulgarian/conjugate style periodization plan.

    Monday-12/24/12

    Rolled everything

    Did a bunch of empty bar complex's

    Snatch Grip DLs- Hands touching the collars
    135x10
    225x6x2/concnetric only kneeling jumpsx6x2
    315x6
    405x6
    500x6
    610x1<~~~~ everything kinda falied all at once here. Head wasn't in it, my grip sucked, and everything felt weak. The most I've done on these (with a different hand position) is 605x6. So, this was still a weight PR.

    SLDL-315x5x10

    Blast Strap Fall Outs-5x12
    Pallofs- Green Band-4x15 count

    Stretched.

    Merry Christmas!
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  27. #57
    MS,CSCS,CF-L1,USAW,WBB HamburgerTrain's Avatar
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    Wednesday-12/26/12- Bench ME

    2 board close grip fat bar- 415x3
    JM Presses- Fat Bar- 225x6

    Been up since 1am yesterday. Think I hit the wall going to bed at 430 in the afternoon
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  28. #58
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    Thursday-12/27/12- Squattin' Fer speed

    Immediately when I woke up- Foam Rolled everything


    BB Rolled Hammies
    Ankle Extension Distraction- x10 with anterior then posterior distraction
    Hip Opener Distraction- Strong band- 1min then 10 lunges
    10 OH Squats
    Shoulder disloactions
    Shoulder Pinch and press

    Squats- 315x10x2 in 11:00. No belt no box

    Squat GMs- 135x5x10

    Back was too lit up to unrack the bar. More tomorrow.
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  29. #59
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    Friday-12/28/12- AM Stuff

    Woke up with a fever, sore throat, and what I'm pretty sure is a bad case of AIDS. Got to work early, stretched my hips for about 10 minutes, and still rowed a grand in 3:32. Now I have more AIDS.
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  30. #60
    Registered User scottyk31's Avatar
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    Originally Posted by HamburgerTrain View Post
    Friday-12/28/12- AM Stuff

    Woke up with a fever, sore throat, and what I'm pretty sure is a bad case of AIDS. Got to work early, stretched my hips for about 10 minutes, and still rowed a grand in 3:32. Now I have more AIDS.
    should your new nickname be Magic? or is that too soon
    1444 @ 275 usapl 12/13
    1465 @ 282 RPS. 5/14
    1504 @ 275 USPA. 7/14

    Preparing for IPL Worlds and 1600 total
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