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Post by The Big Red Machine on Aug 9, 2011 13:11:30 GMT -5
Training for SPF South Carolina State MeetWeek 13, Day 1 - Dynamic Effort LowerSaturday - August 6, 2011I'm on vacation this entire week. I will resume training and posting this weekend. Good! It will be nice to have you back "Little Buddy" after having Tony and Weston making me feel bad this past weekend. Haha..
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Post by Tony Atkins on Aug 10, 2011 3:04:16 GMT -5
Training for SPF South Carolina State MeetWeek 13, Day 1 - Dynamic Effort LowerSaturday - August 6, 2011I'm on vacation this entire week. I will resume training and posting this weekend. Good! It will be nice to have you back "Little Buddy" after having Tony and Weston making me feel bad this past weekend. Haha.. If that's the way you felt Big Red, you should've gone to the beach with Brian aka (Chuck)! HaHa...Just messing with ya! And no I am not gonna type like 10,000 hahas like Wayne! lol
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Post by The Big Red Machine on Aug 10, 2011 11:17:55 GMT -5
Good! It will be nice to have you back "Little Buddy" after having Tony and Weston making me feel bad this past weekend. Haha.. If that's the way you felt Big Red, you should've gone to the beach with Brian aka (Chuck)! HaHa...Just messing with ya! And no I am not gonna type like 10,000 hahas like Wayne! lol Well Weston made me feel bad by lifting weights but you made me feel bad by showing off those MASSIVE guns of yours! ;D Haha..
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Post by Tony Atkins on Aug 10, 2011 23:11:35 GMT -5
If that's the way you felt Big Red, you should've gone to the beach with Brian aka (Chuck)! HaHa...Just messing with ya! And no I am not gonna type like 10,000 hahas like Wayne! lol Well Weston made me feel bad by lifting weights but you made me feel bad by showing off those MASSIVE guns of yours! ;D Haha.. Well this weekend I won't be making you feel bad, because the original cut off tshirt wearing king will be back in town!! HaHa!! No ones rocks a cut off T like him!
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jesse
New Member
Posts: 45
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Post by jesse on Aug 12, 2011 12:40:14 GMT -5
Like the new look, want to start a log time to try to work around injuries and attempt to get after it again. Dont know if i know exactly how to start one though?
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Post by Brian Hill on Aug 13, 2011 13:31:58 GMT -5
Training for SPF South Carolina State Meet
Week 12, Day 1 - Dynamic Effort Lower
Saturday - August 13, 2011
General Warm-Up - 10 minutes or so
Chuck V Rows - 45 x 3 x 15
Squat - w/ Safety Squat Bar + 4 chains per side 145 x 2 x 2 Added Belt 235 x 2 x 2 Added Briefs 325 x 2 x 2 375 x 2 x 2 415 x 6 x 2
4" Elevated Glute-Ham Raises - BW x 3 x 15
Reverse Hypers - 225 x 3 x 15
Leg Raises on GHR - BW x 3 x 15
Well I didn't really know what to expect today. Last week was suppose to be 375 x 12 x 2 and this week was gonna be 415 x 8 x 2 followed by one or two heavy singles. But since I was on vacation last week, I decided to just play today by ear. The last 2 sets with 4 plates were pretty hard, so I decided to call it at 6 sets to make a total of 10 work sets for the day and not do any heavier singles.
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Post by The Big Red Machine on Aug 13, 2011 13:43:40 GMT -5
Was this suppose to be your third week with the SS Bar & Chains??
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Post by Brian Hill on Aug 13, 2011 15:18:40 GMT -5
Was this suppose to be your third week with the SS Bar & Chains?? Yes sir. This was suppose to be my third and final week of the SSB. Next week will begin a 3 week wave with the Straight Bar and BLUE-bands. Im interested to see how easy the straight bar feels after not using it for 6 weeks.
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jesse
New Member
Posts: 45
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Post by jesse on Aug 14, 2011 6:43:10 GMT -5
Hey man, congrats on your ever increasing totals. A tesiament to the effectiveness of your training methods and your ability to train smart. I remember a few years ago when we met, your totals were about the same as mine but you've really stuck with the plan. Whats next?, you gonna switch over to bodybuilding and let me train you for getting up in your undies in front of hundreds of folks lol
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Post by Brian Hill on Aug 14, 2011 15:04:09 GMT -5
Hey man, congrats on your ever increasing totals. A tesiament to the effectiveness of your training methods and your ability to train smart. I remember a few years ago when we met, your totals were about the same as mine but you've really stuck with the plan. Whats next?, you gonna switch over to bodybuilding and let me train you for getting up in your undies in front of hundreds of folks lol Thanks, Jesse! The training methods come straight from Louie Simmons... But I've been paying a lot of attention to the way AJ Roberts and Dave Hoff structure/plan their training throughout a week and over the course of an entire 12+ week training cycle and it seems to be paying off so far. That whole "training smart" thing has been a problem for me in the past, but I'm doing better about it. I don't miss nearly as much in training as I have in the past. As far as bodybuilding... I don't think that will ever happen. I like to eat too much of the wrong shit! haha
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Post by Brian Hill on Aug 14, 2011 15:42:20 GMT -5
Training for SPF South Carolina State Meet
Week 12, Day 2 - Max Effort Upper
Sunday - August 14, 2011
General Warm-Up - 10 minutes or so
Chest Supported Rows - 100+Mini-bands x 3 x 10
Bench Press - w/ straight weight 95 x 3 x 10 135 x 1 x 5 185 x 1 x 3 225 x 1 x 1 275 x 1 x 1 ~ 3-Board 315 x 1 x 1 ~ 3-Board Add Shirt (TITAN Super Katana) 405 x 1 x 1 ~ 3-Board 455 x 1 x 1 ~ 3-Board 495 x 1 x 1 ~ 3-Board 545 x 1 x 1 ~ 3-Board 565 x 1 x 1 ~ 3-Board 585 x 1 x MISS ~ 3-Board 585 x 1 x 1 ~ 3-Board
Seated Military Press - w/ FAT Bar, Pinky-Grip 135 x 1 x 5 155 x 1 x 3 175 x 1 x 1 95 x 1 x 10
V-Bar Pushdowns - 25 x 3 x 25
Alternating DB Curls - 30 x 3 x 10
Good session today... Last training cycle I hit 545 off the 3-Board so I was hoping for some pretty big things today. The first shot at 585 I lost my air and flattened out as soon as I started down and I wasn't strong enough to recover and muscle it out. I got everything right on the second shot and it went the way it should have.
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Post by The Big Red Machine on Aug 14, 2011 18:38:14 GMT -5
GREAT job today little buddy!! I think you have finally broken your "I suck ass at bench curse" Haha.. Now only if i could break mine we would be in business
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Post by Brian Hill on Aug 14, 2011 21:05:06 GMT -5
Thank you sir! It's about damn time my bench stopped sucking.
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Post by Brian Hill on Aug 17, 2011 5:13:09 GMT -5
Training for SPF South Carolina State Meet
Week 12, Day 3 - Max Effort Lower
Tuesday - August 16, 2011
General Warm-Up - 10 minutes or so
Deadlift - from 6" Blocks w/ straight weight 225 x 3 x 5 315 x 3 x 1 Added Belt 405 x 3 x 1 Added Briefs (INZER Predators) 495 x 1 x 1 Added Suit (METAL IPF V-Squatter) 585 x 1 x 1 635 x 1 x 1 655 x 1 x 1 675 x 1 x 1
Barbell Rows - 135 x 3 x 15
45* Back Raises - BW x 3 x 20
Dumbell Shrugs - 50 x 3 x 20
Good little workout tonight! I haven't pulled from Blocks in FULL Gear so I'm not sure what my PR is. I just know I pulled 615 from the 6" Blocks last training cycle in Briefs only. So yeah...
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Post by Brian Hill on Aug 17, 2011 22:18:17 GMT -5
Training for SPF South Carolina State Meet
Week 12, Day 4 - Dynamic Effort Upper
Wednesday - August 17, 2011
Stability Bench - 95 x 3 x 15
Rope Pushdowns - 10 x 3 x 20
Face Pulls - 50 x 3 x 20
Pull-Aparts - Mini-band x 3 x 20
I was still feeling beat up from Sundays training so I did a little Deload/recovery type workout tonight. Nothing cool here.
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