|
Post by The Big Red Machine on Jul 26, 2011 17:12:06 GMT -5
DEAL
|
|
|
Post by Brian Hill on Jul 27, 2011 9:57:18 GMT -5
Training for SPF South Carolina State Meet
Week 15, Day 3 - Max Effort Lower
Tuesday - July 26, 2011
General Warm-Up - 10 minutes or so
Dumbell Rows - 60 x 3 x 10
Deadlift - from the floor, 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 Added Suit (INZER Leviathan) 500 x 3 x 1 550 x 3 x 1
Susp. Good Mornings- w/ Giant Cambered Bar 135 x 1 x 5 225 x 1 x 5 Added Belt 315 x 1 x 5 405 x 1 x 1
Pulldown Abs - 25 x 3 x 50
KB Deadlifts - 45+PURPLE-band x 3 x 15
Decent workout I guess. I wanted to try pulling in my Leviathan, since so many other people are these days. It didn't give any pop off the floor at all, it just gave alot of hip support. Which I wasn't surprised considering it is a canvas. Im sure if I played with it alot more I could learn it and get as much out of it as i do my current gear, but I already have a gear combo for pulling that works pretty well for me. So if it ain't broke, don't fix it.
|
|
|
Post by The Big Red Machine on Jul 27, 2011 14:02:27 GMT -5
Do those guys pulling in the Leviathan also wear briefs under their suit?? Maybe that gives them alittle more pop IDK..
|
|
|
Post by Brian Hill on Jul 27, 2011 14:54:38 GMT -5
I know that all the guys at westside that pull in their Leviathans do so without briefs underneath. But I think Derek Wilcox does wear briefs with his. But I couldn't get to the bar with that much shit on. Haha
|
|
|
Post by The Big Red Machine on Jul 27, 2011 17:24:01 GMT -5
Oh ok I was just wondering.. Those Westside guys are some strong-ass mofos, which really goes without saying BTW. I just didn't know if another combination would work better for ya or not..
|
|
|
Post by Brian Hill on Jul 28, 2011 9:05:23 GMT -5
Training for SPF South Carolina State Meet
Week 15, Day 4 - Dynamic Effort Upper
Wednesday - July 27, 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 Added Wrist Wraps 135 x 9 x 3 w/ 3 Different Grips 185 x 1 x 1 225 x 1 x 1
Dumbell Extensions- 30 x 2 x 8 40 x 2 x 8 50 x 2 x 8
Hammer Curls - 50 x 3 x 10
Pushdowns - 25 x 100 reps
Face Pulls - 25 x 100 reps
|
|
|
Post by Brian Hill on Jul 30, 2011 13:54:00 GMT -5
Training for SPF South Carolina State Meet
Week 14, Day 1 - Dynamic Effort Lower
Saturday - July 30, 2011
General Warm-Up - 10 minutes or so
Chuck V Rows - 45 x 3 x 15
Squat - 15" Box, w/ Safety Squat Bar + 4 chains per side Bar x 2 x 5 145 x 2 x 2 Added Belt 235 x 1 x 2 Added Briefs (INZER Predators) 325 x 12 x 2
Glute-Ham Raises - BW x 100 Total Reps
Reverse Hypers - 225 x 50 Total Reps
Leg Raises on GHR - BW x 50 Total Reps
Box Jumps - Worked up to a 36" Box Jump from sitting on a 14" Box
|
|
|
Post by The Big Red Machine on Jul 30, 2011 18:20:35 GMT -5
You know Brian I was looking over your log and would like to make an suggestion for your squat workouts. If I were you on the weeks that you use bands why not use alittle less volume and then on the weeks that you use chains you can increase the volume alittle bit. For example you could do something like this: Wk 1 Box Sq -Bands 10x2 or 8x2 Wk 2 Box Sq -Bands 10x2 or 8x2 Wk 3 Box Sq -Bands 8x2 or 6x2 Wk 4 Box Sq -Chains 12x2 or 10x2 Wk 5 Box Sq -Chains 12x2 or 10x2 Wk 6 Box Sq -Chains 10x2 or 8x2 I remember reading somewhere that the Westside guys use alittle less volume on the weeks that they are using bands than with other methods b/c it's alittle more taxing on the body. And I saw in your log where you said that your third week of bands you felt like shit so maybe a couple less sets the first couple of wks with bands and maybe you'll feel alittle stronger by the third week, or maybe not. Just an suggestion/opinion
|
|
|
Post by Brian Hill on Jul 31, 2011 13:31:42 GMT -5
Training for SPF South Carolina State Meet
Week 14, Day 2 - Max Effort Upper
Sunday - July 31, 2011
General Warm-Up - 10 minutes or so
Chest Supported Rows - 75 + Mini-bands x 3 x 10
Bench Press - w/ straight weight 45 x 2 x 5 95 x 2 x 5 135 x 1 x 5 185 x 1 x 5 Added Belt and Wrist Wraps 225 x 1 x 5 ~ w/ Comp. Grip 235 x 1 x 5 ~ w/ Comp. Grip 245 x 1 x 5 ~ w/ Comp. Grip
Seated Military Press - w/ FAT Bar, Pinky Grip 95 x 1 x 5 135 x 1 x 5 145 x 1 x 5 155 x 1 x 5
FAT Bar Pushdowns - 35 x 3 x 20
Cable Side Raises - 10 x 3 x 10
Alternating DB Curls - 40 x 3 x 10
I wanted to do a bit of an "underload" workout today. A way of working harder without having to go heavier. I've never worked up to a 5 rep Max so I had no idea what to expect.
|
|
|
Post by The Big Red Machine on Jul 31, 2011 17:08:57 GMT -5
I think I should have "Underloaded" today as well...
|
|
|
Post by Brian Hill on Aug 3, 2011 5:26:11 GMT -5
Training for SPF South Carolina State Meet
Week 14, Day 3 - Max Effort Lower
Tuesday - August 2, 2011
General Warm-Up - 10 minutes or so
Barbell Rows - 185 x 3 x 8
Deadlift - from floor, w/ Mini-bands 135 x 3 x 3 225 x 3 x 1 315 x 3 x 1 Added Belt 365 x 1 x 1 405 x 1 x 1 425 x 1 x 1 435 x 1 x MISS 435 x 1 x 1
Zercher Pulls - 185 x 3 x 5
Grappler Twists - 25 x 3 x 8 per side
Superset: Seated Leg Curls - 50 x 3 x 12 45* Back Raises - Mini-band x 3 x 12
Good stuff.
|
|
|
Post by Tony Atkins on Aug 3, 2011 11:31:42 GMT -5
Way to come back and get that last pull. You could have gotten it the first time, but your really hadn't gotten out of the warm-up zone yet. The last pull was definitely in the get this motherfucker zone! Nice Pull!
|
|
|
Post by Brian Hill on Aug 3, 2011 16:47:47 GMT -5
Way to come back and get that last pull. You could have gotten it the first time, but your really hadn't gotten out of the warm-up zone yet. The last pull was definitely in the get this motherfucker zone! Nice Pull! Thanks friend! And thanks for driving all the way out there to help, even though you're not training.
|
|
|
Post by Brian Hill on Aug 4, 2011 17:39:42 GMT -5
Training for SPF South Carolina State Meet
Week 14, Day 4 - Dynamic Effort Upper
Wednesday - August 3, 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 3 Added Belt and Wrist Wraps 135 x 9 x 3
JM Press - 135 x 5 x 5
V-Bar Pushdowns - GREEN-band x 3 x 20
Rear Delt Flyes - 15 x 3 x 15
Low Cable Curls w/ Rope - 25 x 3 x 15
|
|
|
Post by Brian Hill on Aug 9, 2011 10:26:21 GMT -5
Training for SPF South Carolina State Meet
Week 13, Day 1 - Dynamic Effort Lower
Saturday - August 6, 2011
I'm on vacation this entire week. I will resume training and posting this weekend.
|
|