11/12/2012
Squats
a fewx 2 x bar
5x2x135
5x2x185
5x2x225
4x1x265
3x1x295
3x1x315
2x2x335
Called it there, elbow was flaring up because my biceps are tight as shit and everything felt like it was 500. Built 2 8" squat boxes to pull off of an to squat off up aswell as 1/2-3 boards. Need to figure out a way to keep my rack from flying in the air since it flies in the air with anything more that a light band
lol if you can do videos of that, why don’t you post some actual training videos? 
[quote]DaveForner wrote:
lol if you can do videos of that, why don’t you post some actual training videos? :P[/quote]
Cause they frown upon videoing at school, I’d just do it at home
Well that’s slightly ridiculous. You need a better gym.
[quote]DaveForner wrote:
Well that’s slightly ridiculous. You need a better gym.[/quote]
Yeah it’s called my house, but I have a 5 hour break between classes so I’m stuck training there for this semester
Dave Forner You Can stop reading now.
Floor Press
5x1x155
4x1x195
3x1x205
3x1x215
2x2x235
2x1x245 (PR)
Called it there. Elbow was bothering me on the way down.
5x4x185
Bent Over Rows
10x5x135
Shrugs
20x3x135
Curls
AMAPx3xBar
Overall a good session, I’ll be switching to a conjugate system as I have found a steady group of guy that are fucking geniuses when it comes to training. I’ve also debated on becoming a client of jesse Burdick or Clint darden, One of the two for the 12-16 weeks before nationals
Bent Over Rows
10x2xBar
10x2x65
10x5x95
10x3x105
Ugly Power Cleans
5x5x95
5x3x105
Lat Pull Downs
15x5x70
Curls
20x5x15
Abs
20x1xBW
10x2xBW
Overall Easy Session In and out within 30 Minutes.The back work and Curls helped my bicep, ,as it dosn’t feel as tight as it did.
OHP
Barx10
65x10
85x10
95x8
105x5
125x5
135x5
145x5
155x3(PR)
Z Press
65x10x3
Holy fuck these are hard it’s not the pressing it’s standing upright
Cuban Press
20xAMAPx3
Face Pulls
35xAMAPx3
I’m starting to get stretch marks on my lats so I thought this was in order.
As the title says I’ll be working with Brandon Lilly up until nationals. I’ve felt beat up with sheiko training so I’ve decided to take my training to another level. I’m hoping that this will allow me to be able to learn how to program for myself and also to learn how to eat. I won’t be starting until sunday which I believe is going to be RE Deads
Friday
Squats
Bar x a Few
95x5
135x5
185x5
225x5
275x4
295x3
315x3
335x3
365x2
385x1
405x1
415x1
435x1
455x1 (10lb PR)
3 Second Pause Squats
315X5X5
21 Second Squats
185x1
225x3
Warm Up
PVC Rolling
Static Stretching
Good Mornings
WEIGHTxSETSxREPS
Deadlift
345x3x3
Bumper late Pull
365x2x3
High Bar Squats
225x1x5
275x5x5
Lunges
4x10
Back Raises
BWx2x20
BWx1x10
Defiantly harder doing it that it looks on paper. I need to work on pulling my shoulders back at the top of the deadlift. Keeping tightness in the hole is a major struggle and needs to be fixed considering how bad I felt going into this session it went extremely well.
ME Bench
Warm Up
PVC Rolling
Floor Press
Work Up To A Max Single
295x1
Bench
185x2x15
Lat Pull Downs
85x2x15
100x2x15
Cable Press downs
30x5x20
DB Shrugs (Squeeze!)
50x2x15
85x3x15 (Training partner called me out for being a bitch)
Military Press
95x3x12
Today was a brutally hard training session, It wasn’t the volume that was brutal it was the speed that it was done I was out within an hour with a massive tricep pump like I’ve never had before. The good thing about this session it showed a major weakness within my bench which is not using any leg drive.
This is more of a rant but Ill put it here anyways. We were talking about training and diet within class and the question was brought up was “when bulking why don’t people succeed” being my self I blurted out cause they’re a bunch of pussies and eat like a rabbit when they want to be a bear. I got a response from that “but what if they don’t want to get too fat” what are you That fuckin scared that you’ll lose your amazing six pack when your under 200lbs. Being under 200lbs and having a 6 pack is like a fat chick having big boobs it expected. I ended up leaving after this, to go train cause I was so pissed. That’s the rant for today
Squat
315x3x3
Rev Medium Band
335x1x2
365x1x2
385x1x2
Easy, felt like I could hit a set of 10. All most ate shit walking then out though.
Oly Squat
225x5
245x5
275x2x5
295x5
315x5
Leg Press
4platesx4x15
Good Mornings
185x3x13
Back Extensions
20x2
10x1
Hmm…I like this cubey method. Nice log. I’ve got a set of bands recently as a gift and am excited about trying some reverse band stuff. Reverse band paused high bar squats sounds like fun…right?
[quote]MightyMouse17 wrote:
Hmm…I like this cubey method. Nice log. I’ve got a set of bands recently as a gift and am excited about trying some reverse band stuff. Reverse band paused high bar squats sounds like fun…right? [/quote]
We pretty much only use reverse bands on DE Days. If you want to torture yourself set bands up like a bamboo bar its fucking terrible. Sets of 10 explode outta the bottom.
Deadlift
315x10x1
4" Snatch Grip Deadlift
225x1x20
225x1xAMAP (since these didn’t suck enough the first time)
Close Stance Squats
185x3x8
Barbell Shrugs
275x2x12
315x1x12
Back Raises
50 Reps
Barbell Rows
2x10x95
Lat Pull Downs
85x3x15
Squats
365x1x2
385x1x2
405x1x1
425x1x1
365x1x5
Good Mornings
135x3x8
Leg Press
3platesx1x20
4platesx2x20
Lunges
35x3x12
Back Raises
3x20
All in all this session felt good. It was fucking brutal by the end of the lunges I was almost in puke mode because of the pace. Everything was finished within an hour.
Squats
365x1x2
385x1x2
405x1x1
425x1x1
365x1x5
Good Mornings
135x3x8
Leg Press
3platesx1x20
4platesx2x20
Lunges
35x3x12
Back Raises
3x20
All in all this session felt good. It was fucking brutal by the end of the lunges I was almost in puke mode because of the pace. Everything was finished within an hour.
Military Press
85x2x10
95x1x10
Abs
BWx3xAMAP
Leg Curls
90x3x12
Bent Over Rows
95x5x10
Deadlift Off Bumper Plate
135x1x a few
185x1x5
225x1x3
275x1x3
315x1x2
365x1x2
385x1x1
405x1x1
425x1x1
455x1x1(got out of position on this one)
475x1x1 (hard, but definitely not a ME rep)
495x1x1 ( felt like shit called it there. Also most weight I’ve ever held in my hands.)
Sumo Stiff Legged Deadlift
315x2x6
Dumbbell Rows
65x3x10
Shrugs
70x3x20
Face Pulls
30x3x20
Up And Down Planks
3x10