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Old 11-11-2013, 04:01 PM   #251
J_Byrd
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Nice work joe
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Old 11-11-2013, 05:23 PM   #252
joewhitney21
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joewhitney21 has made some very good postsjoewhitney21 has made some very good postsjoewhitney21 has made some very good postsjoewhitney21 has made some very good postsjoewhitney21 has made some very good postsjoewhitney21 has made some very good postsjoewhitney21 has made some very good postsjoewhitney21 has made some very good postsjoewhitney21 has made some very good postsjoewhitney21 has made some very good postsjoewhitney21 has made some very good posts
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Quote:
Originally Posted by big_swede View Post
Good volume on the presses!
Thanks, it felt good to get some volume in.

Quote:
Originally Posted by J_Byrd View Post
Nice work joe
thank you, excited to see how awesome i will get from your program.
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Old 11-12-2013, 02:23 PM   #253
BendtheBar
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BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!
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Making it look easy.
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Old 11-13-2013, 02:01 PM   #254
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BIG workout system W1D2 - Squat

A1) foam roll
- IT band
- adductor or abductor (inside of leg?)
- glutes
- mid and upper back

B1) squat w/ oly shoes
1x10@bar
1x8@135
1x8@185
1x5@225
//add belt
1x6@275
//add very loose wraps
4x8@315 - Fuck you Jon Byrd.....

B1) narrow stance squat
3x8@185
B2) leg extensions
3x20@62.5 - fuck you Jon Byrd

C1) standing single leg curl
1x20@25
2x20@30

The weight was very light, it felt awesome after going to the chiro yesterday and having him reset my hips a bit. But god damn did it suck. My conditioning is clearly horrible. After the last set I laid on the floor for a solid 5 mins and thought about asking someone to drop a 45# plate on my head to end it all. But, I am pretty confident that if it was only one set, I could have gotten 315 for 20, which is one of my mini-goals in life. At some point in time in the near future I need to give it a go and see what happens. I used knee wraps because I want to get used to them again and start using them correctly. They were very loose, I normally get 7-8 rotations out of the THP wraps, and i only was getting 5 rotations today. After today, even though it really sucked, I am excited to see the progression I will be making on this program. Thanks Byrd.
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Old 11-15-2013, 06:16 PM   #255
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BIG workout system W1D3 - Bench aux

A1) standing military press
2x10@bar
2x8@95
2x8@135
1x7@145
1x8@135

B1) Arnold press
1x8@15
1x8@25
1x8@35
1x8@45
4x8@55

C1) weighted sit ups (slight decline)
1x10@BW
4x10@25

D1) low cable side crunch
1x10@120
3x10@140 w/ 1-count hold

Had the chiro work on my shoulder a bit today since last time I hurt it doing OHP. Felt a lot better and mobile, but diet sucked the last 2 days, I was dehydrated and the gym was insanely crowded so the OHP didn't go as planned. Sunday I'll be yanking.
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Old 11-17-2013, 02:51 PM   #256
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Join Date: Feb 2013
Location: Rochester, NY
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Training Exp: 3 years dedicated
Training Type: Powerlifting
Fav Exercise: Squat
Fav Supp: USPlabs Modern BCAA
Reputation: 3010
joewhitney21 has made some very good postsjoewhitney21 has made some very good postsjoewhitney21 has made some very good postsjoewhitney21 has made some very good postsjoewhitney21 has made some very good postsjoewhitney21 has made some very good postsjoewhitney21 has made some very good postsjoewhitney21 has made some very good postsjoewhitney21 has made some very good postsjoewhitney21 has made some very good postsjoewhitney21 has made some very good posts
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BIG workout system W1D4 - Back

foam roll
double arm KB swing
suitcase carry walks

A1) block pulls - 4.5" blocks
2x8@135
1x6@245
1x6@295
1x6@335
1x6@385
added belt
1x6@425
added straps
1x6@445
1x6@455
took of straps
1x6@385

B1) shrugs
1x10@225

C1) rack slide shrugs (keep bar away from wiener)
2x10@225
1x10@275
1x10@315

D1) Bent over rows - very controlled with a slight pause at top
4x8@135

My low back was shot, so fucking pumped.
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Old 11-18-2013, 02:25 PM   #257
joewhitney21
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Join Date: Feb 2013
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Fav Exercise: Squat
Fav Supp: USPlabs Modern BCAA
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joewhitney21 has made some very good postsjoewhitney21 has made some very good postsjoewhitney21 has made some very good postsjoewhitney21 has made some very good postsjoewhitney21 has made some very good postsjoewhitney21 has made some very good postsjoewhitney21 has made some very good postsjoewhitney21 has made some very good postsjoewhitney21 has made some very good postsjoewhitney21 has made some very good postsjoewhitney21 has made some very good posts
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BIG workout system W2D1 - Bench

A1) bench
2x20@bar
2x20@95
2x10@135
2x6@185
added wraps
4x8@210 - easy

B1) seated OHP
1x8@95
1x8@115
3x8@135
1x8@115

C1) Slight incline DB press (1 click up)
1x10@50
1x10@60
1x10@70
1x8@80

Even though the bench went well today it took me forever to get through the training session. Started at 12:45, didn't get done till about 1:45. Just felt tired the whole time, I slept amazing last night and just don't feel like I have woken up yet. Tomorrow I don't have class, so I am just going to sit at home and eat all day long to try and recover a bit. My low back is fried from the deadlifts yesterday, and need to be ready to squat Wednesday.
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Old 11-19-2013, 08:11 PM   #258
BendtheBar
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Good luck with BIG Joe. Recently switch over?
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Old 11-20-2013, 10:04 AM   #259
joewhitney21
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Join Date: Feb 2013
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Reputation: 3010
joewhitney21 has made some very good postsjoewhitney21 has made some very good postsjoewhitney21 has made some very good postsjoewhitney21 has made some very good postsjoewhitney21 has made some very good postsjoewhitney21 has made some very good postsjoewhitney21 has made some very good postsjoewhitney21 has made some very good postsjoewhitney21 has made some very good postsjoewhitney21 has made some very good postsjoewhitney21 has made some very good posts
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Quote:
Originally Posted by BendtheBar View Post
Good luck with BIG Joe. Recently switch over?
Today will be week 2 day 2, so it is recent. I made the switch because I finally have a meet picked out, and I got tired of not having a structure to my training. I would just show up and do random shit. Also the fact that Byrd will guide me in to the meet, adjusting some things here and there to get my first raw total.
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Old 11-22-2013, 08:26 PM   #260
joewhitney21
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Join Date: Feb 2013
Location: Rochester, NY
Posts: 291
Training Exp: 3 years dedicated
Training Type: Powerlifting
Fav Exercise: Squat
Fav Supp: USPlabs Modern BCAA
Reputation: 3010
joewhitney21 has made some very good postsjoewhitney21 has made some very good postsjoewhitney21 has made some very good postsjoewhitney21 has made some very good postsjoewhitney21 has made some very good postsjoewhitney21 has made some very good postsjoewhitney21 has made some very good postsjoewhitney21 has made some very good postsjoewhitney21 has made some very good postsjoewhitney21 has made some very good postsjoewhitney21 has made some very good posts
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Wednesday 11/20/13

Squat W2D2

A1) squat
2x8@bar
1x5@95
2x5@135
2x5@185
1x6@225
1x6@275
added belt
4x8@320

B1) Single leg DB SLDL
4x8@50

C1) calf raise
4x20@100

http://www.youtube.com/watch?v=Lid7k...1L2pNHaE1C4L1w

Not sure why the video isn't embedding?

Last edited by joewhitney21; 11-22-2013 at 08:33 PM.
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