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Post by Brian Hill on Oct 31, 2012 16:37:35 GMT -5
Training for IPA North Carolina Meet
Week 6, Day 3 - Max Effort Lower Body
Tuesday - October 30, 2012
General Warm-Up - 10 minutes or so
Rack Pulls - w/ Squat Bar + Quaded Mini-bands
55 x 1 x 5
105 x 1 x 5
145 x 1 x 5
195 x 3 x 5
215 x 2 x 5
*All sets Conventional Stance
45* Back Raise - GCB+Mini-bands x 3 x 10
Spread Eagle Sit-Ups - BW x 3 x 15
Pulldown Abs - GREEN-band x 3 x 15
Kettlebell Sumo Swings - 45+PURPLE-band x 3 x 15
Just an easy deload session tonight. I'm gonna suit up and work up to close to an opener on Squat Saturday... Then take all 3 of my planned Deadlift attempts next Tuesday. So I'm trying to be fresh.
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Post by Brian Hill on Nov 1, 2012 5:19:19 GMT -5
Training for IPA North Carolina Meet
Week 6, Day 4 - Dynamic Effort Upper Body
Wednesday - October 31, 2012
General Warm-Up - 10 minutes or so
Bench Press - w/ MonsterMini-bands
45 x 2 x 5
85 x 2 x 3
Added Belt and Wrist Wraps
115 x 6 x 3 ~ 3 Different Grips
FAT Bar Floor Extensions - 95 x 3 x 10
E-Z-Bar Pushdowns - 35 x 3 x 15
FAT Bar Curls - 65 x 3 x 10
Low Cable Curls - 25 x 3 x 15
Dumbell Side Raises - 15 x 3 x 15
Dumbell Rear Raises - 10 x 3 x 15
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Post by Brian Hill on Nov 5, 2012 19:34:52 GMT -5
Training for IPA North Carolina Meet
Week 5, Day 1 - Dynamic Effort Lower Body
Sunday - November 4, 2012
General Warm-Up - 10 minutes or so
SQUAT - No Box, w/ straight weight
145 x 2 x 3
255 x 2 x 1
345 x 1 x 1
Added Briefs (INZER Predators)
485 x 1 x 1
Added Belt
575 x 1 x 1
Added Suit (INZER Leviathan)
665 x 1 x 1
Added Knee Wraps
755 x 1 x 1
805 x 1 x MISS... FML!!!
Kettlebell Sumo Swings - 36kg x 3 x 15
Lying Leg Curls - 100 x 3 x 15
Reverse Hypers - 225 x 3 x 15
Traveled down to Hickory, NC today, to train with the TRIBE... It was an off day for me, as seems to be the case with my squat lately. My plan was to get a feel for my gear and get close to my planned OPENER for the meet. All my warm-ups felt pretty good, but I fell apart in the hole yet again... FML!
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Post by Brian Hill on Nov 6, 2012 6:27:47 GMT -5
Training for IPA North Carolina Meet
Week 5, Day 2 - Max Effort Upper Body
Monday - November 5, 2012
General Warm-Up - 10 minutes or so
Floor Press - w/ 2 chains per side
45 x 2 x 5
95 x 2 x 5
135 x 1 x 3
185 x 1 x 3
Added Belt and Wrist Wraps
225 x 1 x 1
255 x 1 x 1
275 x 1 x 1
185 x 2 x 10 ~ w/ Close Grip
Tate Press - 40 x 3 x 10
Wide DD Pulldowns - 150 x 3 x 10
Chest Supported Rows - 2 plates x 3 x 15
Rope Face Pulls - 25 x 3 x 20
Our schedule is all screwed up this week. Since we traveled to Hickory on Sunday to do our Saturday workout, we had to move our Sunday morning Max Effort Upper to Monday night... I felt like shit from the terrible squat session plus a hard day at work. I knew hitting a new PR wasn't gonna happen, so I just worked up and tied my previous record of 275. It was pretty ugly too. Haha
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Post by Brian Hill on Nov 8, 2012 6:27:47 GMT -5
Training for IPA North Carolina Meet
Week 5, Day 3 - Max Effort Lower Body
Wednesday - November 7, 2012
General Warm-Up - 10 minutes or so
DEADLIFT - from the floor, w/ straight weight
245 x 3 x 3
335 x 3 x 1
Added Belt
425 x 1 x 1
Added Suit (INZER Leviathan)
515 x 1 x 1
605 x 1 x 1
655 x 1 x 1
Added Reverse PURPLE-bands
705 x 1 x 1
Stiff-Leg Deadlift - 135 x 3 x 10
Sit-Ups on GHR - 25 x 3 x 10
Leg Raises on GHR - BW x 3 x 10
FINALLY, something to feel good about!!! Tonight was my last Deadlift until the meet. I wanted to pull my planned OPENER from the floor and then get an idea for where my second and third attempts might be. The 605 was very fast and smooth, so that will be a nice opener... 655 was heavy, but also pretty smooth so I'll probably take that on my second attempt. The 705 with Reverse PURPLE-bands was a smokeshow and a good confidence booster going into the meet!
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Post by Brian Hill on Nov 8, 2012 19:52:53 GMT -5
Training for IPA North Carolina Meet
Week 5, Day 4 - Dynamic Effort Upper Body
Thursday - November 8, 2012
General Warm-Up - 10 minutes or so
Dumbell Shoulder Press - 30 x 4 x 12
Overhead E-Z-Bar Extensions - 75 x 4 x 12
Standing Rows - Mini-bands x 4 x 12
Rope Pushdowns - 10 x 2 x 24
Rope Face Pulls - 10 x 2 x 24
Just an easy deload session tonight.
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Post by Brian Hill on Nov 10, 2012 20:19:20 GMT -5
Training for IPA North Carolina Meet
Week 4, Day 1 - Dynamic Effort Lower Body
Saturday - November 10, 2012
General Warm-Up - 10 minutes or so
SQUAT - 15" Box, w/ GREEN-bands
55 x 2 x 2
145 x 2 x 2
Added Belt
235 x 1 x 2
Added Briefs (INZER Predators)
325 x 6 x 2
Glute-Ham Raises - BW+4" Elevation x 6 x 8
Reverse Hypers - 225 x 4 x 12
Ab-Strap Pullldowns - 100 x 4 x 12
Sled Dragging - 2 plates x 4 trips x 100 yards
Just a deload session today... Circa-Max bands are next week! BYAAAA!
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Post by Brian Hill on Nov 12, 2012 6:01:07 GMT -5
Training for IPA North Carolina Meet
Week 4, Day 2 - Max Effort Upper Body
Sunday - November 11, 2012
General Warm-Up - 10 minutes or so
Bench Press - w/ PURPLE-bands
45 x 3 x 3
Added Belt and Wrist Wraps
95 x 1 x 1
115 x 1 x 1
135 x 1 x 1
155 x 1 x 1
Dumbell Floor Press - 60 x 3 x 15
Brandon Lilly Press - MonsterMini-band x 3 x 20
Wide Grip Pullldowns - 150 x 3 x 10
Low Cable V-Bar Rows - 50 x 3 x 15
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Post by Brian Hill on Nov 14, 2012 6:27:00 GMT -5
Training for IPA North Carolina Meet
Week 4, Day 3 - Max Effort Lower Body
Tuesday - November 13, 2012
General Warm-Up - 10 minutes or so
Good Mornings - w/ Safety Squat Bar
Bar x 1 x 10
105 x 1 x 10
145 x 3 x 10
Reverse Hypers - 225 x 3 x 10
Sit-Ups on GHR - Mini-band x 3 x 10
Leg Raises on GHR - Mini-band x 3 x 10
Standing 1-Leg Curls - 25 x 3 x 15 per leg
No Max Effort work tonight, because Circa-Max is Saturday... So we just did some assistance work. This doesn't look like much on paper... But this workout was rough. Haha. We kept the rest periods between everything very short and the whole workout was done in less than 45 minutes. My lower back was so pumped by the end!
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Post by Brian Hill on Nov 15, 2012 6:05:38 GMT -5
Training for IPA North Carolina Meet
Week 4, Day 4 - Dynamic Effort Upper Body
Wednesday - November 14, 2012
General Warm-Up - 10 minutes or so
Bench Press - w/ 2 chains per side
45 x 2 x 5
95 x 2 x 3
Added Belt and Wrist Wraps
135 x 9 x 3 ~ 3 Different Grips
Swiss Bar Skullcrushers - 95 x 6 x 8
Chest Supported Rows - 2 plates x 4 x 12
Wide DD Pulldowns - 100 x 4 x 12
Upright Cable Rows - 35 x 4 x 12
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