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Post by Brian Hill on Jul 24, 2011 16:41:39 GMT -5
Training for SPF South Carolina State Meet
Week 17, Day 1 - Dynamic Effort Lower
Saturday - July 9, 2011
General Warm-Up - 10 minutes or so
Behind The Neck Pulldowns - 125 x 3 x 10
Squat - 15" Box, w/ Buffalo Bar + GREEN-bands Bar x 2 x 5 145 x 2 x 2 235 x 1 x 2 Add Briefs (INZER Predators) 325 x 12 x 2
Glute-Ham Raises - PURPLE-band x 5 x 5
Sit-Ups on GHR - MonsterMini-band x 3 x 5
Reverse Hypers - 225 x 3 x 10
Seated Abductors - MonsterMini-band x 3 x 15
Pretty decent session... The buffalo bar is a bit easier on the wrists/shoulders/elbows. But the slight bend is just enough to cause quite a bit of instability on the box and force you to fight with your back and abs to stay in the proper position. Great for getting stronger with lighter weights. This was the first week of a 3 week wave, and everything felt good. Bar speed was where it should be.
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Post by Brian Hill on Jul 24, 2011 16:42:48 GMT -5
Training for SPF South Carolina State Meet
Week 17, Day 2 - Max Effort Upper
Sunday - July 10, 2011
General Warm-Up - 10 minutes or so
Chest Supported Rows - 2 plates x 3 x 10
Bench Press - straight weight Bar x 2 x 10 95 x 2 x 5 135 x 2 x 3 185 x 1 x 1 ~ FOAM-Board 225 x 1 x 1 ~ FOAM-Board 275 x 1 x 1 ~ FOAM-Board 305 x 1 x 1 ~ FOAM-Board 325 x MISS ~ FOAM-Board
Incline Barbell Press - 185 x 3 x 5
Brandon Lilly Press - Mini-band x 3 x 20
Dumbbell Side Raises - 30 x 3 x 10
Barbell Curls - 65 x 3 x 10
FAT Bar Pushdowns - 25 x 2 x 50
I noticed as I was warming up, that my shoulders were feeling very fatigued and sore from the past Wednesdays DE benching. I still managed to hit 10 lbs less than my PR with the FOAM-Board. Maybe I can give a new pr a run next time I come back to these.
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Post by Brian Hill on Jul 24, 2011 16:45:09 GMT -5
Training for SPF South Carolina State Meet
Week 17, Day 3 - Max Effort Lower
Tuesday - July 11, 2011
General Warm-Up - 10 minutes or so
Dumbell Rows - 50 x 3 x 10 per side
Deadlift - Conventional, standing on 2" Mats, w/ straight weight 135 x 2 x 5 225 x 2 x 3 315 x 1 x 1 Added Belt 405 x 1 x 1 455 x 1 x 1 Removed the 2" Blocks 475 x 1 x 1
Susp. Good Mornings - w/ Giant Cambered Bar 225 x 3 x 5 w/ NO Belt
Pulldowns Abs - 35 x 3 x 15
Alternating 1-Arm KB Swings - 45 x 3 x 20 (10 per arm)
Band Leg Curls - Mini-band x 3 x 20
Pretty cool session tonight. I haven't actually attempted a conventional max from the floor in probably over 2 years. Haha. So I figured tonight was the night. Nothing too impressive with 475, but its still work.
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Post by Brian Hill on Jul 24, 2011 16:47:37 GMT -5
Training for SPF South Carolina State Meet
Week 17, Day 4 - Dynamic Effort Upper
Wednesday - July 13, 2011
General Warm-Up - 10 minutes or so
Wide Grip Pulldowns - 150 x 3 x 10
Floor Press - w/ 2 chains per side 45 x 2 x 5 95 x 2 x 3 135 x 12 x 3
Dumbbell Extensions - 30 x 6 x 8
FAT Bar Pushdowns - 35 + 2 chains x 3 x 12
Spud Strap Face Pulls - 35 + 2 chains x 3 x 12
Hammer Curls - 30 x 3 x 12
Not bad. Not bad. Not much else to say. Doing work!
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Post by Brian Hill on Jul 24, 2011 16:50:05 GMT -5
Training for SPF South Carolina State Meet
Week 16, Day 1 - Dynamic Effort Lower
Saturday - July 16, 2011
General Warm-Up - 10 minutes or so
BTN Pulldowns - 125 x 3 x 10
Squat - 15" Box, w/ Buffalo Bar + GREEN-bands 105 x 2 x 5 195 x 2 x 2 285 x 1 x 2 Added Briefs (INZER Predators) 375 x 12 x 2
Glute-Ham Raises - PURPLE-band x 5 x 5
Reverse Hypers - 315 x 5 x 10
Sit-Ups on GHR - Mini-band x 5 x 10
Abductors - Mini-band x 3 x 20
All the way turned up!
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Post by Brian Hill on Jul 24, 2011 16:53:40 GMT -5
Training for SPF South Carolina State Meet
Week 16, Day 2 - Max Effort Upper
Sunday - July 17, 2011
General Warm-Up - 10 minutes or so
Chest Supported Rows - 2 plates x 3 x 10
Bench Press - w/ Mini-bands 45 x 2 x 5 95 x 2 x 3 135 x 1 x 1 185 x 1 x 1 205 x 1 x 1 225 x 1 x 1 Added Sling Shot 250 x 1 x 1 275 x 1 x 1 315 x MISS... and again... and again!
Incline Bench Press - w/ Giant Cambered Bar 105 x 1 x 10 145 x 3 x 5
1-Arm Overhead Extensions - Mini-band x 3 x 15 per arm
Dumbbell Side Raises - 20 x 3 x 20
E-Z-Bar Curls- 75 x 3 x 10
Today was a decent session. I didn't feel "great" as I was warming up so I knew breaking a PR probably wasnt gonna happen today. So I figured I would just work up and match my PR with the Mini-bands of 225, then slip on Jazz's slingshot and do a couple more sets to overload the top. The 225 wasnt fast by any means but it was smooth and felt strong. I've never used the slingshot before and I didn't know how it would go with bands on the bar, so I took a small jump to 250. It was a joke. I was still unsure of the assistance of the slingshot, so I made another small jump to 275. It too was very fast and easy. So then I took a bigger jump to 315 thinking with a bit of effort it too would be fast and somewhat easy. It felt great out of the rack and all the way down but I tucked hard as I would in a shirt and the slingshot doesn't offer that kind of support so it was totally misgrooved and i started to press but it didn't budge. So I thought if I tried it again and didn't tuck so hard this time it would go. But it felt way heavier on the second attempt and I got crushed. Like a jackass I rested for several minutes and took it again with the same results... what's that saying about the definition of insanity again? Haha. Oh well. I've been really good as of late about picking my attempts wisely on Max Effort days and not missing, and leaving room for improvement the next time around. But today kinda fucked that up. Ill start over with the smarter stuff next week.
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Post by Brian Hill on Jul 24, 2011 16:55:16 GMT -5
Training for SPF South Carolina State Meet
Week 16, Day 3 - Max Effort Lower
Tuesday - July 19, 2011
General Warm-Up - 10 minutes or so
Dumbell Rows - 60 x 3 x 10
DEADLIFT - standing on 2" Blocks (RAW, Sumo) 135 x 2 x 5 225 x 2 x 3 315 x 1 x 1 Added Belt 315 x 1 x 1 ~ w/ 2 chains per side 315 x 1 x 1 ~ w/ 4 chains per side 315 x 1 x 1 ~ w/ 6 chains per side 315 x 3 x 1 ~ w/ 8 chains per side 365 x 3 x 1 ~ w/ 8 chains per side
Susp. Good Mornings - w/ Safety Squat Bar 225 x 3 x 5 w/ NO Belt
Pulldown Abs - 35 x 3 x 20
Kettle Bell Swings - 45 x 3 x 20
Band Leg Curls- PURPLE-band x 3 x 20
It is what it is. Fml.
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Post by Brian Hill on Jul 24, 2011 17:02:41 GMT -5
Training for SPF South Carolina State Meet
Week 16, Day 4 - Dynamic Effort Upper
Wednesday - July 20, 2011
General Warm-Up - 10 minutes or so
Wide Grip Pulldowns - 150 x 3 x 10
Floor Press - w/ 2 chains per side 45 x 2 x 5 95 x 2 x 3 135 x 9 x 3 ~ w/ 3 Different Grips
Dumbell Extensions - 35 x 6 x 8
Hammer Curls - 40 x 3 x 12
FAT Bar Pushdowns - 25+2chains x 3 x 15
Face Pulls- PURPLE-band x 3 x 20
Ha! Take that!
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Post by Brian Hill on Jul 24, 2011 17:04:55 GMT -5
Training for SPF South Carolina State Meet
Week 15, Day 1 - Dynamic Effort Lower
Saturday - July 23, 2011
General Warm-Up - 10 minutes or so
Behind The Neck Pulldowns - 100 x 3 x 15
Squat - 15" Box, w/ Buffalo Bar + GREEN-bands Bar x 2 x 2 145 x 2 x 2 235 x 1 x 2 Added Belt 325 x 1 x 2 Added Briefs (INZER Predators) 415 x 8 x 2 505 x 1 x 1
Glute-Ham Raises - PURPLE-band x 5 x 5
Reverse Hypers - 135 + MonsterMini-band x 3 x 10
Sit-Ups on GHR - Mini-band x 3 x10
Standing Calf Raises - BW x 3 x 20
Damn... Everything felt heavy and slow today. Haha. But it was the third and final week of this wave, so I guess it was catching up. The weights didn't move that slow, they just weren't "super fast" The single with 5 plates at the end was a grinder though... still a decent session. Looking forward to starting the wave with the Safety Bar next week. I am terribly weak with that bar, so its gonna be a tough wave.
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Post by Brian Hill on Jul 24, 2011 18:28:51 GMT -5
Training for SPF South Carolina State Meet
Week 15, Day 2 - Max Effort Upper
Sunday - July 24, 2011
General Warm-Up - 10 minutes or so
Chest Supported Rows - 100 x 3 x 15
Bench Press - w/ straight weight 95 x 2 x 5 135 x 2 x 3 185 x 1 x 1 225 x 1 x 1 275 x 1 x 1 Added Shirt (2-ply TITAN Super Katana) 365 x 1 x 1 ~ 3-Board 405 x 1 x 1 ~ 2-Board 455 x 1 x 1 ~ 1-Board 485 x 1 x 1 ~ 1-Board 505 x 1 x 1 ~ 1-Board
Incline Bench Press - straight weight 135 x 1 x 5 185 x 1 x 5 205 x 1 x 3 135 x 1 x 18
Incline JM Press - 95 x 3 x 15
Barbell Curls - 65 x 3 x 15
Upright Rows - 65 x 3 x 15
Very good workout today!
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Post by The Big Red Machine on Jul 25, 2011 8:31:11 GMT -5
Great Job yesterday there Mr. Hill! I think that is the best I have ever seen you in a shirt so keep up the good work!!
Hey what are you planning on doing next Sunday??
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Post by Brian Hill on Jul 25, 2011 19:38:45 GMT -5
Great Job yesterday there Mr. Hill! I think that is the best I have ever seen you in a shirt so keep up the good work!! Hey what are you planning on doing next Sunday?? Thank you very much! I know I still have a long way to go" but I definitely have alot more confidence on the Bench than ever before. As for this Sunday, I'd like to work up to a 5 rep Max with a Wide Grip ~or~ use the Buffalo Bar and work up to around 60-70% of my RAW max and then add a chain each set til I hit a Max Single. Or if you have a good idea, just follow you.
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Post by Tony Atkins on Jul 26, 2011 1:43:59 GMT -5
I have to agree with Scott! Your bench is looking right on key and strong! I do believe you and that shirt are finally meeting in the middle with one another!
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Post by The Big Red Machine on Jul 26, 2011 7:48:54 GMT -5
Great Job yesterday there Mr. Hill! I think that is the best I have ever seen you in a shirt so keep up the good work!! Hey what are you planning on doing next Sunday?? Thank you very much! I know I still have a long way to go" but I definitely have alot more confidence on the Bench than ever before. As for this Sunday, I'd like to work up to a 5 rep Max with a Wide Grip ~or~ use the Buffalo Bar and work up to around 60-70% of my RAW max and then add a chain each set til I hit a Max Single. Or if you have a good idea, just follow you. You are welcome Little Buddy. As for this weekend I'm thinking about doing 3 Board Press for a 3RM and then how about the next week we do the Chain Press together?
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Post by Brian Hill on Jul 26, 2011 8:04:55 GMT -5
Sounds good to me!
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