T Nation

Major Strength

Friday 1/21
BW=252.2

-sled drag 3 plates x12
-mini band seated hip abduction 3x20
-green band TKE 3x20
-PVC roller: IT bands, glutes, hip flexors
-stretches
-BW box squats

-BB 15" box squat against green bands
bar(55)x5, x5
105 x5
belt on
145x5
195x3
235x3
single ply suit on w/ straps off
265x2, first rep slow on the way down, 2nd faster but got folded in the hole, short ROM
325 x2 x 6 sets, form got better as sets progressed, but still wasn’t great. maybe time to buy some briefs, this suit was really tight on my thighs

-sumo speed pull
315 x1 x 8 times
-green band seated ham curl x15, blue band 2x10
-rev hyper 230x 3x10
-decline bench abs 40lb ball x 3x10

How did I miss this?? Very nice training and best of luck in your upcoming meet. I will be following.

[quote]DoveofWar08 wrote:
How did I miss this?? Very nice training and best of luck in your upcoming meet. I will be following.[/quote]

How did you find it? This must be on page 4 by now.

Thanks bro, you’re ox as well.

New favorite song to do ME lifts to. Pretty sure I saw them open for Tool years ago. If it was them it was before I appreciated them.

Monday 1/24
BodyWeight= 255.4 PR! After a weekend of snowboarding and a Monday of not eating much, this came as a surprise.

-Prowler 2 plates x4 trips
-mini band pull aparts 3x20
-mini band one arm tri pushdown 3x20
-shoulder horn 15’s x 3x10
-shoulder dislocates with broomstick

-Football bar DE bench
grip @ widest handles
bar x10, 95 x10, 135x5, x5
wraps on, 165x3, x3, x3; getting used to the new bar
185x3 x8 sets

-one arm DB row
50x10, 60x10, 70x10, 80x10, 85x10

-seated DB military
30’s x10, shoulder pain, cut this off

-green band 2 arm tri extension x50 reps
-rev hypers 180x10, 230x10, x10
-seated abs 45x10, x10

Tues 1.24
BW=253.0

-sled drag 3 platesx12
-mini band hip abduction 3x20
-leg swings, hip stretches

-Big cambered bar 38" chain suspended good morning
previous PR 400 with buffalo bar from 40" on 10.12.10
bar x10, 150 x5 240 x5
belt on
290 x3
330 x3
360 x1
390 x1


420 miss, felt close to going up but the video doesn’t look like it

-GHR
BW x10, x10, x7, x6, x5
made my hammies feel weak, but I guess I am heavier

-standing abs
110x 3x10
-rev hyper
180x10
230x10, x10

Great work, my fellow gear whore. Whats the word on the squat suit? Still lookin for one to borrow?

More metal for lifting…

http://www.youtube.com/watch?v=9-Oz9o8pVq4

[quote]DixiesFinest wrote:
Great work, my fellow gear whore. Whats the word on the squat suit? Still lookin for one to borrow?[/quote]

Gracias.
I’ll be using the last suit I squatted in, a Metal suit size 54 that’s got a lil stretch. It’s a former member’s who was a 300 lber. It’s the best fit I’ve had on my legs so far. Suiting up in the morning, gotta catch up to your squat!

Friday 1.28
BW=253.8

-Sled drag 2plates x12
-sled press 2plates x2
-sled face pull 2plates x2
-mini band pull aparts 3x20
-mini band triceps 3x20
-shoulder horn 15’s x 3x10
-shoulder dislocates with stick

-Fat bar floor press
bar x10, x10
135 x5 R wrist pain, wraps on after this
185 x5
225x3
255x1
275 x1
295 x1, x1
275 x1

-BB bent row from the floor
95 x10
135 x10
185 x10
wrap on R wrist
205 x5, x5

-Rev hyper
140 x10
230 x10, x10
-Standing Abs
90 x 3x10

I’m a fickle rap fan, but I’ve always loved Del. This song slaps.

http://www.youtube.com/watch?v=2onfblJrSBM

Saturday 1/29
BW= 253.6
Bodyfat= 20% on Tanita bio-impedence scale. Starting to worry about getting fat since I’m at the heaviest I’ve ever been.

-Sled drag 3 plates x6
-mini band seated hip abduction 3x20
-green band TKE 3x20
-leg swings, stretches,
-bw box squats

-BB 15" box squat against green bands
bar x8
105 x5
145 x5
195 x3
235 x2
285 x2
single ply suit on w/ straps down
325 x2 x 4 sets
375 x2
Metal poly suit on straps up
No box, still against green bands
415 x1, shot ROM b/c knees came in
415 x2 descent was slow
465 x1 short ROM, knees came in again
465 x1 just above parallel
505 x1
555 x1 came up early before the call


555 miss
555 miss, hit the wall but it felt like it could’ve gone up, need to work on technique.

-Sumo DL in Metal poly suit; first time pulling in a suit
straps down
315 x1, x1, x1
365 x1, x1
405 x1, x1
straps up
455 x1, x1
495 x1

-rev hypers
-standing abs

That multi ply or single ply?

Prob a stupid question.

[quote]DixiesFinest wrote:
That multi ply or single ply?

Prob a stupid question.[/quote]

Squat suit is multi ply. Shirt I’m using is single.

MM, serious freaking poundages in here man! Good luck kicking ass at your meet, and keep tearing it up.

Embrace the heaviness.

When is your meet (too lazy to look)?

[quote]DixiesFinest wrote:
Embrace the heaviness.

When is your meet (too lazy to look)?[/quote]

That article is great, haven’t read it in a while. Reminded my of the last time I was in a two door honda civic and had to do the one leg squat to get out and in.

The meet I intended on entering is the 27th of this month, but alas I’ve gotten injured and will have to remain a meet virgin until a later date this spring or summer.

[quote]inkaddict wrote:
MM, serious freaking poundages in here man! Good luck kicking ass at your meet, and keep tearing it up.
[/quote]

Cheers, ink. I’m out with an injury for the next couple weeks, so you got some time to catch up.

Monday 1/31
BW= 254.0

Pretty bad low back pain from picking my lil bro up from his bed and moving him to his wheelchair. Must’ve pulled something.
R wrist pain too. Got it taped for benching.

-sled drag 2 plates x 12 trips
-sled press 2 plates x 2
-sled face pull 2 plates x 2
-mini band pull aparts 3x20
-shoulder horn 15’s x 3x10

-Football bar bench, widest grips
bar x10
95 x10
135 x5
185 x3 x 8 sets, used a wrap on my R wrist. Hurt pretty bad, my elbow too.

-standing green band rows x100 reps total; no heavy rows b/c of my back
-green band two arm tri pushdown x30 reps total

-rev hyper
180x10, 270x10, 270x10

no abs b/c of back

Was planning on shirting up for a bench max today but I didn’t feel near well enough to attempt it.

Missed 2 training days this week, b/c of injury and family stuff. Got an x-ray on my R wrist and lo and behold I’ve got a minor fracture of the scaphoid bone. My former love (snowboarding) came back into my life briefly, reminded me of how good it once was, and then left me broken. So I’ll be in a brace for at least 2 weeks. No meet this month. I guess this road will be longer than I anticipated.

I’ll still be training, but I have to avoid any gripping with my right hand. No deads, BB squats, or BB bench. Coach says I can still do unilateral upper body, and that it should help maintain muscle mass in my injured side. This should be interesting.

Saturday 2/5
BW= 252.8

-sled drag 3 plates x 12
-sled hip flexor drag 10lbs x 2 trips each leg
-mini band hip abduction
-green band TKE 3x20

-belt squat
1 plate x10, 2plates x10, 3 plates x 5x5

-GHR BW x 3x10

-Prowler
2 plates x 4 (1/2 trips)

-Back hypers BW x 3x10
back felt surprisingly good with these, i guess the pull has healed

-rev hypers
230 x10; quit b/c of R grip pain

-standing abs
90 x10, 110 x 2x10