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Old 02-15-2013, 06:40 PM   #181
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Default LRB Week 8/52, Day 3: Back/Bi's

Quote:
Originally Posted by BendtheBar View Post
Like butter. 400s won't be long.
The way I am crushing all my deadlift sets beltless, i have a great feeling about testing week, even though PC had a great quote about "gym maxes". I might take a serious run at 500.

Friday, February 15th, 2013

Warmups

Jump Rope-x100x6
usual PVC/Stretching

Pullups

BWx4,3,2,1

BWx12,8

Pendlay Rows

135x5,5
150x10,10

Shrugs

135x10
185x8
225x5

285x10

ss w/ Ab Wheel-BWx10x4

Curls45x20,20
Neck-Harness + 25x60,60

Cardio-30mins treadmill.
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Old 02-16-2013, 11:45 AM   #182
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Go get 500. Would like to see you smash it. Where's your body weight been lately?
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Old 02-19-2013, 05:18 PM   #183
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Default LRB Week 9/52, Day 1: Squats/Deads

Tuesday, February 19th, 2013

Warmups

Usual shit, no jump rope this week

Squats

135x3x3
175x5
200x4
230x3
255x2
300x1
315x1
320x1
255x3(paused)

Deadlifts

135x5(SLDL)
225x5
275x4
315x3
345x2
380x1
390x1
405x1
345x3

*all beltless, havent worn a belt on any deadlift set this wave, my deadlifts feel awesome.

.Done. Blew through this in less than 50 minutes, including warmups. Squats were slower than i would have liked, but felt strong, not grinding.
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"Before the Beginning, after the great war between Heaven and Hell, God created the Earth and gave dominion over it to the crafty ape he called Man. And to each generation was born a Creature of Light and a Creature of Darkness... and great armies clashed by night in the ancient war between good and evil. There was magic then. Nobility. And unimaginable cruelty. And so it was until the day that a false sun exploded over Trinity, and man forever traded away wonder for reason."



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Last edited by HumanHorrorFilm; 02-19-2013 at 05:21 PM.
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Old 02-20-2013, 04:40 AM   #184
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Monday 18 February 2013

5/3/1 Wave 5 - Week 1 - Day 1, 5's

Front Squats

1x5 42.5kg
1x5 52.5kg
1x5 62.5kg
1x5 67.5kg
1x5 77.5kg
1x5 90kg
1x8 70kg

My glute is feeling better but it needs more rest. I'm going to do front squats for at least this wave to give it a break from squatting. I took my max as 117.5kg (close to what I did last week and gave me rounder training numbers). My ego might be a little sore but I'll get over it.

In between sets of front squats I did...

Hip thrust

6x10 BW

I did these for a couple of reasons - I wanted to see if they would hurt, if they did then it would lead me to think the pain was muscular, if they didn't then the pain is potentially ligament/structural. I didn't even feel a twinge so I'm guessing it's not muscular.

DB Bench - 350 method

1x18 27.5kg
2x16 27.5kg

50 reps on the nose so up to 30kg next week.

DB Row - 350 method

2x17 27.5kg
1x16 27.5kg

Up to 30kg next week.
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Old 02-20-2013, 11:51 AM   #185
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Keep grinding up in here. Stay strong.
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Old 03-07-2013, 08:32 AM   #186
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Default TEST DAY

I hit all of my goals on my test day(outside of bench, which i think was a setup issue)

Squat-355(moved fast)
Bench(CG, paused)-205 just missed 225
Deadlifts-470(5lb all time PR)

Deloading rest of the week, start conditioning phase Sunday. Got my weighted vest and prowler ready
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"Before the Beginning, after the great war between Heaven and Hell, God created the Earth and gave dominion over it to the crafty ape he called Man. And to each generation was born a Creature of Light and a Creature of Darkness... and great armies clashed by night in the ancient war between good and evil. There was magic then. Nobility. And unimaginable cruelty. And so it was until the day that a false sun exploded over Trinity, and man forever traded away wonder for reason."



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Old 03-07-2013, 01:05 PM   #187
BendtheBar
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Huge deadlift. Well done.
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Old 03-07-2013, 03:56 PM   #188
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Quote:
Originally Posted by tomahawk View Post
Monday 18 February 2013

5/3/1 Wave 5 - Week 1 - Day 1, 5's

Front Squats

1x5 42.5kg
1x5 52.5kg
1x5 62.5kg
1x5 67.5kg
1x5 77.5kg
1x5 90kg
1x8 70kg

My glute is feeling better but it needs more rest. I'm going to do front squats for at least this wave to give it a break from squatting. I took my max as 117.5kg (close to what I did last week and gave me rounder training numbers). My ego might be a little sore but I'll get over it.

In between sets of front squats I did...

Hip thrust

6x10 BW

I did these for a couple of reasons - I wanted to see if they would hurt, if they did then it would lead me to think the pain was muscular, if they didn't then the pain is potentially ligament/structural. I didn't even feel a twinge so I'm guessing it's not muscular.

DB Bench - 350 method

1x18 27.5kg
2x16 27.5kg

50 reps on the nose so up to 30kg next week.

DB Row - 350 method

2x17 27.5kg
1x16 27.5kg

Up to 30kg next week.
Quote:
Originally Posted by HumanHorrorFilm View Post
I hit all of my goals on my test day(outside of bench, which i think was a setup issue)

Squat-355(moved fast)
Bench(CG, paused)-205 just missed 225
Deadlifts-470(5lb all time PR)

Deloading rest of the week, start conditioning phase Sunday. Got my weighted vest and prowler ready


All kinds of gains up in here!
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Old 03-10-2013, 09:25 AM   #189
HumanHorrorFilm
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Default LRB Week 12(?)/52: Day 1: Squats, Upper Back, Conditioning

Sunday March 10th, 2013

Warmups-None

*okay, i didn't do anything, i walked in and started squatting....and squats were fucking EXPLOSIVE. All paused, all of them so fast the bar popped off of my back on the ascent. Granted they were light, but still. I might try doing mobility/PVC work AFTER sessions from now on*

Squats

All beltless, no knee sleeves

145x5
165x4
195x3
215x2
225x1
240x1
255x1

V-Bar Pulldowns-75x100(60,20,20)
RFESS-BWx50R, 50L(set of 10 for R, for L, repeat, no rest)
Neck-Harness+25x100

Conditioning-20 mins treadmill with 40lb weight vest
__________________
"Before the Beginning, after the great war between Heaven and Hell, God created the Earth and gave dominion over it to the crafty ape he called Man. And to each generation was born a Creature of Light and a Creature of Darkness... and great armies clashed by night in the ancient war between good and evil. There was magic then. Nobility. And unimaginable cruelty. And so it was until the day that a false sun exploded over Trinity, and man forever traded away wonder for reason."



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Old 03-11-2013, 04:42 PM   #190
BendtheBar
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Quote:
Originally Posted by HumanHorrorFilm View Post
Conditioning-20 mins treadmill with 40lb weight vest
Making us fatties fell...fat.
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