jesse
New Member
Posts: 45
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Post by jesse on Aug 18, 2011 14:52:30 GMT -5
Bro I wanna try to come over ona squat day sometime in the next few weeks and get you guys to help me with technique if you don't mind?
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Post by Brian Hill on Aug 18, 2011 17:34:08 GMT -5
Yeah man, that'd be cool! We squat on Saturdays @ 10 am..
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jesse
New Member
Posts: 45
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Post by jesse on Aug 19, 2011 20:08:39 GMT -5
I happen to be off on Sat. so that may work for me too. I wanna wait a few weeks and really test my commintment before I waste you guys time
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Post by Brian Hill on Aug 19, 2011 20:47:24 GMT -5
Sweet. Well just let us know.
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Post by Brian Hill on Aug 20, 2011 18:18:05 GMT -5
Training for SPF South Carolina State Meet
Week 11, Day 1 - Dynamic Effort Lower
Saturday - August 20, 2011
General Warm-Up - 10 minutes or so
Behind The Neck Pullldowns - 125 x 3 x 12
Squat - 15" Box, w/ BLUE-bands Bar x 2 x 5 145 x 2 x 2 235 x 1 x 2 Added Briefs (INZER Predators) 325 x 10 x 2
Glute-Ham Raises - MonsterMini-band x 6 x 8
Reverse Hypers - 315 x 3 x 8
Sit-Ups on GHR - MonsterMini-band x 3 x 8
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Post by Brian Hill on Aug 21, 2011 14:24:07 GMT -5
Training for SPF South Carolina State Meet
Week 11, Day 2 - Max Effort Upper
Sunday - August 21, 2011
General Warm-Up - 10 minutes or so
Low Cable Rows - 100 x 3 x 10
Bench Press - w/ Cambered Bench Bar 45 x 2 x 5 w/ 2 chains per side 95 x 2 x 3 w/ 2 chains per side 135 x 1 x 1 w/ 2 chains per side Added 2-Board (still more than 1" extra ROM) 185 x 1 x 1 w/ 2 chains per side 185 x 1 x 1 w/ 4 chains per side 185 x 1 x 1 w/ 6 chains per side 185 x 1 x 1 w/ 8 chains per side
Flat Dumbbell Press - Palms In 50 x 1 x 10 60 x 1 x 10 70 x 1 x 10 80 x 1 x 10 90 x 1 x 10
Dumbbell Extensions - 40 x 3 x 15
Dumbbell Side Raises - 30 x 3 x 15
Hammer Curls - 30 x 3 x 15
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Post by jazzyj316 on Aug 23, 2011 1:05:53 GMT -5
Training is looking good Brian. How is it feeling?
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Post by Brian Hill on Aug 23, 2011 6:25:39 GMT -5
Its feeling really good! This past week's squat workout was alot harder than I expected, but the BLUE-bands are pretty tough compared to the Green's I suppose. Military Presses and Inclines are really paying off for my Bench. I hit a 40 lb PR on the 3-Board. DEADLIFT is going really well right now too. Actually everything seems to clicking pretty well for me right now. Im expecting some decent things in November.
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Post by jazzyj316 on Aug 23, 2011 14:18:41 GMT -5
I am glad to hear that Brian. I wanna see big numbers come November. MDBB needs another pro.
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Post by The Big Red Machine on Aug 23, 2011 18:10:17 GMT -5
Well damn that's right Jazz, Brian was just a National Champion, and did not total pro. Haha... J/k little buddy. Anyway I think I remember where they raised the pro totals for women here recently so you might want to go check that out to see where your at now Jazz..
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Post by Brian Hill on Aug 23, 2011 21:54:07 GMT -5
Training for SPF South Carolina State Meet
Week 11, Day 3 - Max Effort Lower
Tuesday - August 23, 2011
General Warm-Up - 10 minutes or so
Deadlift - Conventional, from the floor, w/ straight weight 135 x 3 x 5 225 x 3 x 3 315 x 3 x 1 Added Belt 405 x 1 x 1 455 x 1 x 1 495 x 1 x 1
Susp. Good Mornings - Narrow Stance, w/ Buffalo Bar 145 x 1 x 5 195 x 3 x 5
Barbell Shrugs - 315 x 3 x 10
Pulldown Abs - 35 x 3 x 10
KettleBell Side Bends - 45 x 3 x 10 per side
Leg Curls - MonsterMini-band x 3 x 15
I decided to test my conventional DEADLIFT out again tonight... Earlier in this training cycle I grinded out a messily 475. That was about 5 or 6 weeks ago. I haven't pulled conventional AT ALL since that night (I've just been doing alot of Lower back and ab work to strengthen the top of my squat and the lockout of my sumo pull) and I hit a 20 lb PR tonight. That goes to prove the conjugate system obviously works well! Haha
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jesse
New Member
Posts: 45
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Post by jesse on Aug 24, 2011 14:15:05 GMT -5
Brian, tell me again how to reach you. Im gonna try to get up with you guys Sat if its ok
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Post by Brian Hill on Aug 24, 2011 17:42:49 GMT -5
My number is 336-403-9399. If you call and don't get an answer, leave a Voicemail or send me a text. Ill respond as soon as I can.
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Post by Brian Hill on Aug 24, 2011 21:16:47 GMT -5
Training for SPF South Carolina State Meet
Week 11, Day 4 - Dynamic Effort Upper
Wednesday - August 24, 2011
General Warm-Up - 10 minutes or so
Wide Grip Pulldowns - 150 x 3 x 10
Floor Press - w/ FAT Bar + 2 chains per side 45 x 2 x 5 95 x 2 x 3 Add Belt and Wrist Wraps 135 x 9 x 3
Swiss Bar Skullcrushers - 85 x 5 x 10
E-Z-Bar Pushdowns - 25+chains x 3 x 15
Face Pulls - 25+chains x 3 x 20
Overhead Cable Curls - 25 x 3 x 15
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Post by Brian Hill on Aug 27, 2011 14:56:01 GMT -5
Training for SPF South Carolina State Meet
Week 10, Day 1 - Dynamic Effort Lower
Saturday - August 27, 2011
General Warm-Up - 10 minutes or so
Behind The Neck Pulldowns - 100 x 3 x 12
Squat - 15" Box w/ BLUE-bands 105 x 2 x 2 195 x 1 x 2 Added Belt 285 x 1 x 2 Added Briefs (INZER Predators) 375 x 10 x 2
4" Elevated Glute-Ham Raises - MonsterMini-band x 6 x 8
Reverse Hypers - 315 x 3 x 8
Sit-Ups on GHR - MonsterMini-band x 3 x 8
Good session today... looking forward to working up on Squat next week.
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