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12-05-2012, 03:24 AM #31
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12-05-2012, 03:29 AM #32
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."Every normal man must be tempted at times to spit on his hands, hoist the black flag, and begin to slit throats."
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12-05-2012, 07:33 AM #33
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12-09-2012, 05:15 AM #34
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12-09-2012, 05:16 AM #35
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."Every normal man must be tempted at times to spit on his hands, hoist the black flag, and begin to slit throats."
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12-09-2012, 08:10 AM #36
Can I handle you at the Arnolds? And I'm not talking about gear...
1372 @ 205
USAPL Senior International Coach & IPF Cat II Referee
Squats & Science Head Coach
http://squatsandscience.com/sscoaching/
Boynton Barbell Center:
http://boyntonbarbellcenter.com/
YouTube Channel:
http://www.youtube.com/user/ariandbz
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12-09-2012, 09:09 AM #37
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.
"Every normal man must be tempted at times to spit on his hands, hoist the black flag, and begin to slit throats."
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12-09-2012, 02:53 PM #38
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12-11-2012, 07:38 AM #39
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12-11-2012, 07:39 AM #40
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"Every normal man must be tempted at times to spit on his hands, hoist the black flag, and begin to slit throats."
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12-11-2012, 07:43 AM #41
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"Every normal man must be tempted at times to spit on his hands, hoist the black flag, and begin to slit throats."
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12-11-2012, 08:05 AM #42
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12-12-2012, 03:15 AM #43
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12-12-2012, 03:23 AM #44
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."Every normal man must be tempted at times to spit on his hands, hoist the black flag, and begin to slit throats."
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12-15-2012, 09:13 AM #45
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."Every normal man must be tempted at times to spit on his hands, hoist the black flag, and begin to slit throats."
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12-15-2012, 01:30 PM #46
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."Every normal man must be tempted at times to spit on his hands, hoist the black flag, and begin to slit throats."
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12-16-2012, 05:42 AM #47
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."Every normal man must be tempted at times to spit on his hands, hoist the black flag, and begin to slit throats."
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12-18-2012, 05:20 PM #48
- Join Date: Dec 2010
- Location: United States
- Age: 28
- Posts: 5,631
- Rep Power: 1014
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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12-19-2012, 02:41 PM #49
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12-19-2012, 02:46 PM #50
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."Every normal man must be tempted at times to spit on his hands, hoist the black flag, and begin to slit throats."
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12-22-2012, 09:08 AM #51
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."Every normal man must be tempted at times to spit on his hands, hoist the black flag, and begin to slit throats."
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12-22-2012, 12:08 PM #52
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12-23-2012, 06:10 AM #53
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12-23-2012, 04:17 PM #54
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12-25-2012, 04:48 AM #55
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12-25-2012, 04:49 AM #56
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!"Every normal man must be tempted at times to spit on his hands, hoist the black flag, and begin to slit throats."
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12-26-2012, 01:16 PM #57
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12-27-2012, 08:36 AM #58
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."Every normal man must be tempted at times to spit on his hands, hoist the black flag, and begin to slit throats."
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12-28-2012, 03:21 AM #59
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."Every normal man must be tempted at times to spit on his hands, hoist the black flag, and begin to slit throats."
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12-28-2012, 02:02 PM #60
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