jesse
New Member
Posts: 45
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Post by jesse on Aug 27, 2011 15:12:05 GMT -5
Thanks for your help today bud
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Post by jazzyj316 on Aug 27, 2011 20:17:49 GMT -5
Man they did raise the pro totals. Now I have to total 1300. Those bastards. Well I know what my next goal is. Also, good job with the PR on conventional deads. Lookin' good.
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Post by Brian Hill on Aug 28, 2011 8:14:38 GMT -5
Thanks for your help today bud No problem!
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Post by Brian Hill on Aug 28, 2011 8:16:04 GMT -5
Man they did raise the pro totals. Now I have to total 1300. Those bastards. Well I know what my next goal is. Also, good job with the PR on conventional deads. Lookin' good. Ain't that some shit. Just when you think you're good enough they want you to be better... haha
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Post by Brian Hill on Aug 28, 2011 14:34:07 GMT -5
Training for SPF South Carolina State Meet
Week 10, Day 2 - Max Effort Upper
Sunday - August 28, 2011
General Warm-Up - 10 minutes or so
Low Cable Rows - 100 x 3 x 10
Bench Press - w/ Reverse BLUE-bands 135 x 1 x 10 185 x 1 x 5 225 x 1 x 3 275 x 1 x 1 Added Belt and Wrist Wraps 315 x 1 x 1 355 x 1 x 1 365 x 1 x 1 375 x 1 x MISS 315 x 1 x 5
Dumbell Shoulder Press - 30 x 1 x 10 40 x 1 x 10 50 x 1 x 10 60 x 1 x 10
Face Pulls - 35 x 3 x 20
Tate Press - 30 x 3 x 20
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Post by Brian Hill on Aug 30, 2011 22:35:36 GMT -5
Training for SPF South Carolina State Meet
Week 10, Day 3 - Max Effort Lower
Tuesday - August 30, 2011
General Warm-Up - 10 minutes or so
DEADLIFT - w/ Reverse BLUE-bands 225 x 3 x 5 315 x 3 x 3 405 x 3 x 1 Added Belt 495 x 1 x 1 545 x 1 x 1 585 x 1 x 1 635 x 1 x 1
Susp. Good Mornings - Narrow Stance, w/ Buffalo Bar 145 x 1 x 5 195 x 3 x 5
Dumbell Shrugs - 80 x 3 x 15
Superset: Pulldown Abs - 35 x 3 x 15 Kettlebell Side Bends - 45 x 3 x 10 per side
Kettlebell Stiff Leg Pulls - 45 x 3 x 1p
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Post by The Big Red Machine on Aug 31, 2011 19:09:08 GMT -5
Was the 635 deadlift RAW there Little Buddy??
Also did you see on Mark Bell's Facebook that Donnie Thompson was going to start a Super Training Gym here in NC? Sounds interesting though it won't be the same without Mark Bell running it just b/c he's just so damn funny, GAY, and just the typical fat guy/powerlifter. And he just has a good since of humor where as Donnie T. does not. So we'll see..
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Post by Brian Hill on Aug 31, 2011 21:29:27 GMT -5
Training for SPF South Carolina State Meet
Week 10, Day 4 - Dynamic Effort Upper
Wednesday - August 31, 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 3 135 x 9 x 3 ~ w/ 3 Different Grips
Swiss Bar Skullcrushers - 85 x 5 x 10
Straight Bar Pushdowns - 25+chains x 3 x 20
Wide DD Face Pulls - 25+chains x 3 x 20
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Post by Brian Hill on Aug 31, 2011 21:31:59 GMT -5
Was the 635 deadlift RAW there Little Buddy?? Also did you see on Mark Bell's Facebook that Donnie Thompson was going to start a Super Training Gym here in NC? Sounds interesting though it won't be the same without Mark Bell running it just b/c he's just so damn funny, GAY, and just the typical fat guy/powerlifter. And he just has a good since of humor where as Donnie T. does not. So we'll see.. Yes sir... RAW dog! Yea I saw that. It could be cool if it works out. But like you say mark bell IS supertraining. I've heard from people that donnie trains with that he can be a real ass and very selfish. So Idk.
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Post by Brian Hill on Sept 3, 2011 17:11:48 GMT -5
Training for SPF South Carolina State Meet
Week 9, Day 1 - Dynamic Effort Lower
Saturday - September 3, 2011
General Warm-Up - 10 minutes or so
Behind The Neck Pulldowns - 100 x 3 x 12
Squat - 15" Box, w/ BLUE-bands Bar x 2 x 2 145 x 2 x 2 235 x 2 x 2 Added Belt 325 x 1 x 2 Added Briefs (INZER Predators) 415 x 5 x 2 465 x 1 x 1 505 x 1 x 1 535 x 1 x MISS... and again!
Reverse Hypers - 225 x 2 x 15
Sit-Ups on GHR - BW x 2 x 15
Well damn... I missed today. I don't like missing. When I left the house this morning I said to myself I was gonna hit 5 plates for a single after my speed sets and shut it down. My best with the BLUE bands is 485 so 505 would've been a nice PR. After tony and I both took 505 he called for 535 and grinded it out... so I let me ego take over and I jumped in and got crushed. Obviously, that pissed me off so I rested for a minute and tried it again to no avail... I've been doing so good lately with checking my ego at the door and sticking to my plans, that I hate that I let this happen today! I wont be missing anymore this training cycle. I promise!
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Post by The Big Red Machine on Sept 3, 2011 19:06:55 GMT -5
P O S!
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Post by Brian Hill on Sept 4, 2011 16:06:02 GMT -5
Training for SPF South Carolina State Meet
Week 9, Day 2 - Max Effort Upper
Sunday - September 4, 2011
General Warm-Up - 10 minutes or so
Chest Supported Rows - 125 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 3 225 x 1 x 1 275 x 1 x 1 Added Shirt (2-ply TITAN Super Katana) 405 x 1 x 1 ~ 2-Board 455 x 1 x 1 ~ 2-Board 495 x 1 x 1 ~ 2-Board 525 x 1 x 1 ~ 2-Board 545 x 1 x 1 ~ 2-Board
Dumbell Extensions - 40 x 3 x 10
Pec Flyes - Black Tubing x 3 x 15
My Bench is feeling strong right now. When I was warming up RAW, 275 felt a little heavier than I'd like, but the shirted stuff felt great. That's all that really matters anyway. I would've liked 565 today, but 545 is still a 30 lb PR from last training cycle. I screwed up the lift off with 525 and then misgrooved a bit on the way down and it took alot more effort than I wanted, to press. So I went on to grind out 545 and called it quits. I didn't do much assistance work afterwards because I'm starting to feel beat up. I think I might Deload this week on Speed Bench.
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Post by Brian Hill on Sept 6, 2011 21:12:46 GMT -5
Training for SPF South Carolina State MeetWeek 9, Day 3 - Max Effort LowerTuesday - September 6, 2011General Warm-Up - 10 minutes or so DEADLIFT - from 4" Blocks, w/ straight weight 135 x 2 x 5 225 x 2 x 3 315 x 2 x 1 Added Belt 405 x 1 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 Well damn... I got 675 right to lockout and it got stuck on my right thigh and wouldn't slide. I didn't want to, but I did a little bit of a hitch and it popped right back into lthe ockout position . I never felt a pain or pop or anything, but as soon as I set the bar down, I felt a sharp pain in my very lower back above the glutes. I've tweaked this exact spot several times before and each time I recover quicker. The last time was 3 weeks before APF Summer Heat meet and I was back to feeling close to 100% by the meet. So we'll see how this goes. As im typing its getting tighter and tighter and more and more sore
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Post by Brian Hill on Sept 8, 2011 5:12:34 GMT -5
Training for SPF South Carolina State Meet
Week 9, Day 4 - Dynamic Effort Upper
Wednesday - September 7, 2011
No training tonight... I wanted to let my back rest up as much as possible.
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Post by Brian Hill on Sept 10, 2011 14:24:22 GMT -5
Training for SPF South Carolina State Meet
Week 8, Day 1 - Dynamic Effort Lower
Saturday - September 10, 2011
General Warm-Up - 10 minutes or so
Chuck V Rows - 45 x 3 x 15
Squat - 15" Box, w/ 4 chains per side 55 x 2 x 2 145 x 2 x 2 225 x 2 x 2 Added Belt 325 x 1 x 2 Added Briefs (INZER Predators) 415 x 10 x 2
Glute-Ham Raises - 2 chains around Neck x 3 x 10
Reverse Hypers w/ Short Strap - 225 x 3 x 10
Decline Sit-Ups - 45 lb plate on chest x 3 x 10
Sled - Forward Drag - 4 plates x 3 trips x 40ish yards
I decided to try to squat today regardless of my hurt/strained/whatever back. I found that I could still squat as long as I didn't "over" arch. If I focused on pushing out and flexing my abs as hard as possible as well as squeezing my glutes really hard that I had no pain at all. These are both things that any "good" squatter should be doing anyway. It just goes to show how imbalances can injure you. If I had've been pushing my abs out harder and squeezing my glutes in harder when I was trying to lockout that 675 lb Block pull the other night, rather than trying to use my lower back to arch it into lockout I may not have got hurt. But oh well... Live and learn. I'm gonna continue training the as I would, just try to avoid anything that "hurts" it and maybe add in some extra glute work and up the intensity on some of my ab work. That's why I decided to pull the sled today. The forward dragging really puts a beating on the glutes and hamstrings.
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