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Post by Brian Hill on Sept 11, 2011 15:03:26 GMT -5
Training for SPF South Carolina State Meet
Week 8, Day 2 - Max Effort Upper
Sunday - September 11, 2011
General Warm-Up - 10 minutes or so
Chest Supported Rows - 45+MonsterMini-band x 3 x 10
Floor Press - w/ FAT Bar, straight weight 45 x 2 x 5 95 x 2 x 5 135 x 1 x 5 185 x 1 x 3 Added Belt and Wrist Wraps 225 x 1 x 1 245 x 1 x 1 255 x 1 x 1 265 x 1 x 1 225 x 2 x 5
Incline Bench Press - straight weight 165 x 1 x 5 175 x 1 x 5 185 x 1 x 5
Incline JM Press - 115 x 3 x 10
Barbell Curls - 65 x 3 x 15
Upright Row - 65 x 3 x 15
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Post by Brian Hill on Sept 14, 2011 5:08:54 GMT -5
Training for SPF South Carolina State Meet
Week 8, Day 3 - Max Effort Lower
Tuesday - September 13, 2011
General Warm-Up - 10 minutes or so
Dumbell Rows - 50 x 3 x 10
DEADLIFT - from floor, w/ straight weight 135 x 2 x 5 225 x 2 x 5 315 x 1 x 5 Added Belt 405 x 1 x 5 425 x 1 x 5
Susp. Good Mornings - Close Stance, w/ Safety Squat Bar 195 x 3 x 5
Ab-Strap Pulldowns- 100 x 3 x 10
Mikesell Pullthroughs - GREEN-band x 3 x 10
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Post by The Big Red Machine on Sept 14, 2011 18:58:16 GMT -5
Brian, what is the difference between a regular pull-through and a Mikesell pull-through?
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Post by Brian Hill on Sept 15, 2011 5:09:39 GMT -5
Brian, what is the difference between a regular pull-through and a Mikesell pull-through? You start them both the same way. But when you bend down to grab the band and with your hands and pull it through your legs on a regular pull through, with the mikesell pullthrough you put the end of the band over your head on the back of your neck and good morning it through your legs.
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Post by Brian Hill on Sept 15, 2011 5:10:32 GMT -5
Training for SPF South Carolina State Meet
Week 8, Day 4 - Dynamic Effort Upper
Wednesday - September 14, 2011
General Warm-Up - 10 minutes or so
Wide DD Pulldowns - 100 x 3 x 10
Bench Press - w/ Mini-bands 45 x 2 x 5 95 x 2 x 5 Added Belt and Wrist Wraps 135 x 6 x 3
4-Board Press - w/ Straight Weight 225 x 1 x 5 275 x 3 x 5
E-Z-Bar Pushdowns- 25 x 3 x 20
Pull-Aparts - Mini-band x 3 x 20
That's all. Im starting to get sick with a cold. I feel slow and weak. So I shut the DE Bench down after 6 sets and I didn't push the Board Presses very hard.
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Post by The Big Red Machine on Sept 15, 2011 7:09:14 GMT -5
Brian, what is the difference between a regular pull-through and a Mikesell pull-through? You start them both the same way. But when you bend down to grab the band and with your hands and pull it through your legs on a regular pull through, with the mikesell pullthrough you put the end of the band over your head on the back of your neck and good morning it through your legs. Oh yeah I've seen those before but never tried them myself. It looks very similar a band good morning but I guess the band pulls you a slightly different way.
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Post by Brian Hill on Sept 15, 2011 9:46:10 GMT -5
Yeah. Like you say, its very similar to a band good morning but it targets the hips and glutes much more than the lower back.
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Post by Brian Hill on Sept 17, 2011 15:58:13 GMT -5
Training for SPF South Carolina State Meet
Week 7, Day 1 - Dynamic Effort Lower
Saturday - September 17, 2011
General Warm-Up - 10 minutes or so
Chuck V Rows - 50 x 3 x 15
Squat - 15" Box, w/ 4 chains per side 55 x 2 x 2 105 x 2 x 2 195 x 1 x 2 285 x 1 x 2 Added Briefs (INZER Predators) 465 x 1 x 1... Briefs Blew Out! So I had to take what was left of them off and finish the workout, RAW... the rest looked like this 235 x 5 x 2 ~ FOAM-Box 285 x 5 x 2 ~ FOAM-Box
Glute-Ham Raises - 2 chains x 3 x 10
Reverse Hypers - 225 x 3 x 10
Ab-Strap Pulldowns - 100 x 3 x 10
Damn... I should've stayed home this morning. I've been sick as hell the past 3 days and though im starting to perk up, I still didn't feel great today. But I decided to train anyway. Well, on my very first rep in my Briefs, the right leg blew out!
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Post by Brian Hill on Sept 18, 2011 13:26:46 GMT -5
Training for SPF South Carolina State Meet
Week 7, Day 2 - Max Effort Upper
Sunday - September 18, 2011
General Warm-Up - 10 minutes or so
Chest Supported Rows - 75+MonsterMini-band x 3 x 10
Bench Press - w/ straight weight 95 x 2 x 5 135 x 2 x 5 185 x 1 x 3 Added Belt and Wrist Wraps 225 x 1 x 1 ~ FOAM-Board 275 x 1 x 1 ~ FOAM-Board 295 x 1 x 1 ~ FOAM-Board 315 x 1 x MISS ~ FOAM-Board 275 x 1 x 3 ~ FOAM-Board
Incline Bench Press - 185 x 3 x 5
Incline JM Press - 135 x 3 x 10
FAT Bar Curls - 85 x 3 x 10
Front/Side/Rear Raises - 10 x 3 x 15 each direction
Well damn... what a piece of shit! I missed today... As I was warming up I smoked 295 like it was 135. So I thought being only 10 lbs less than my PR with this exercise I thought for sure was gonna be a PR day. But I was wrong!
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Post by The Big Red Machine on Sept 18, 2011 18:32:37 GMT -5
Brian, I do plan on coming this Wednesday to do my speed work with ya. Though it will probably be between 5:30-6:00pm before I can get there. You want to use the FAT bar for our speed bench and then do some lockout work after that? Also for this upcoming Sunday I'm either going to have to come in early to workout or if you guys know that you'll have enough help come in on Saturday to do my shirted bench session. Were having a birthday party for grandma at 1pm on Sunday so if we did workout that day I would have come in probably around 8:00-8:30am so that I could get done and leave by 11:30. Let me know what you think or we can just talk more about it on Wednesday when I see you.. P.S.- If you want to borrow some briefs for your training you can borrow my ACE ones until you get yours fixed, though they might be alittle loose on you. But hey it's better than nothing. Haha
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Post by Brian Hill on Sept 19, 2011 6:46:09 GMT -5
Brian, I do plan on coming this Wednesday to do my speed work with ya. Though it will probably be between 5:30-6:00pm before I can get there. You want to use the FAT bar for our speed bench and then do some lockout work after that? Also for this upcoming Sunday I'm either going to have to come in early to workout or if you guys know that you'll have enough help come in on Saturday to do my shirted bench session. Were having a birthday party for grandma at 1pm on Sunday so if we did workout that day I would have come in probably around 8:00-8:30am so that I could get done and leave by 11:30. Let me know what you think or we can just talk more about it on Wednesday when I see you.. P.S.- If you want to borrow some briefs for your training you can borrow my ACE ones until you get yours fixed, though they might be alittle loose on you. But hey it's better than nothing. Haha Sweet. It'll be good to have a training partner for my speed work! But i wont be able to get there til 7-730 I do want to do the Mini-bands for Bench and then do some 4 or 5 Board presses either with or without bands. Whatever works for you. But unless you're just dead set on using the FAT Bar, I would prefer sticking to the regular Bench bar. (The FAT Bar always leaves my wrists hurting for a few days afterwards and I don't want them to be hurting come Sunday) As far as starting early Sunday, im always cool with that! But well have to talk to Tony and Weston about that. But im sure we can work it out so we can all still do our shirt work together on Sunday.
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Post by The Big Red Machine on Sept 19, 2011 19:28:26 GMT -5
Brian, I do plan on coming this Wednesday to do my speed work with ya. Though it will probably be between 5:30-6:00pm before I can get there. You want to use the FAT bar for our speed bench and then do some lockout work after that? Also for this upcoming Sunday I'm either going to have to come in early to workout or if you guys know that you'll have enough help come in on Saturday to do my shirted bench session. Were having a birthday party for grandma at 1pm on Sunday so if we did workout that day I would have come in probably around 8:00-8:30am so that I could get done and leave by 11:30. Let me know what you think or we can just talk more about it on Wednesday when I see you.. P.S.- If you want to borrow some briefs for your training you can borrow my ACE ones until you get yours fixed, though they might be alittle loose on you. But hey it's better than nothing. Haha Sweet. It'll be good to have a training partner for my speed work! But i wont be able to get there til 7-730 I do want to do the Mini-bands for Bench and then do some 4 or 5 Board presses either with or without bands. Whatever works for you. But unless you're just dead set on using the FAT Bar, I would prefer sticking to the regular Bench bar. (The FAT Bar always leaves my wrists hurting for a few days afterwards and I don't want them to be hurting come Sunday) As far as starting early Sunday, im always cool with that! But well have to talk to Tony and Weston about that. But im sure we can work it out so we can all still do our shirt work together on Sunday. What a PUSS! LOL... J/K there little buddy. Well I guess I could sacrifice just this one time to do the regular bar instead of the FAT bar since it hurts your little wrists so much BUT next time no dice my frirend. Haha.. The 7-7:30 is just fine with me that way I can take my time and don't have too rush up there after work. Yeah it's tough especially with a shirted bench session when you do not to have enough help. And BTW I just texted Tony "The BEAST" Atkins and he said he was fine with coming in early on Sunday. So Yahhhhh!
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Post by Brian Hill on Sept 20, 2011 23:01:21 GMT -5
Training for SPF South Carolina State Meet
Week 7, Day 3 - Max Effort Lower
Tuesday - September 20, 2011
General Warm-Up - 10 minutes or so
Dumbell Rows - 80 x 3 x 10
Deadlift - w/ Mini-bands 135 x 2 x 5 225 x 2 x 3 315 x 2 x 1 Added Belt 365 x 1 x 1 405 x 1 x 1 455 x 1 x MISS
Deficit Deadlifts - standing on 4" Mats, w/ Mini-bands 135 x 1 x 5 185 x 1 x 5 225 x 1 x 5 275 x 1 x 5
Ab Circuit: Decline Sit-Ups - BW x 3 x 10 Lying Leg Raises Raises - BW x 3 x 10 Dumbbell Side Bends - 50 x 3 x 10 per side
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Post by Brian Hill on Sept 21, 2011 21:43:45 GMT -5
Training for SPF South Carolina State Meet
Week 7, Day 4 - Dynamic Effort Upper
Wednesday - September 21, 2011
General Warm-Up - 10 minutes or so
Wide DD Pulldowns - 150 x 3 x 10
Bench Press - w/ Mini-bands 45 x 2 x 5 95 x 2 x 5 Add Belt and Wrist Wraps 135 x 9 x 3
5-Board Press - w/ 2 Mini-bands per side 135 x 1 x 5 155 x 1 x 5 175 x 1 x 5
V-Bar Pushdowns - 25+chains x 3 x 20
1-Arm Face Pulls - 10 x 3 x 20
Swiss Bar Curls - 65 x 3 x 20
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Post by Brian Hill on Sept 24, 2011 16:20:34 GMT -5
Training for SPF South Carolina State MeetWeek 6, Day 1 - Dynamic Effort LowerSaturday - September 24, 2011General Warm-Up - 10 minutes or so Chuck V Rows - 50 x 3 x 15 Squat - 15" Box, w/ 4 chains per side 55 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 1 x 2 465 x 1 x 2 505 x 3 x 2 555 x 1 x 1 605 x 1 x 1 Glute-Ham Raises - 1 chain x 1 x 10 2 chains x 1 x 10 3 chains x 1 x failure Reverse Hypers - 315 x 3 x 10 Ab-Strap Pulldowns - 100 x 3 x 10 Squat Technique Work - x 3 x 5 Today was rough... EVERYTHING felt kinda slow and the 605 was probably one of the ugliest and SLOWEST squats I've ever seen. VIDEO - www.youtube.com/watch?v=qsOhufH9Ztg
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