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Old 12-21-2013, 11:59 AM   #281
joewhitney21
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Last deload day....thank god, ready to smash it next week.

A1) goblet squats
1x10@40
1x10@50
3x10@50 + 40# chain around neck

B1) Conventional stance double arm KB swing
3x10@30/ hand

C1) Suitcase barbell carry
4x25-30 yards @ 95# (set 1&2, and 3&4 done without rests)

D1) Belt squat walk
2x 2 mins @ 50#s

E1) ankle weight leg curl
1x100@40#s (20#s / ankle)

F1) abs
4x10

First time ever trying belt squats, we have a lat PD with low row machine. I used a dip belt to attach to the low row. I stood on 24" boxes. It was a bit of a pain to get into, but it lit up the outsides of my glutes. I tried doing a couple squats, but the belt was too small for me and the chain was digging into my hip flexors, so I just stuck with the walks.

here is an example:


Need to use more weight next time for sure.

Last edited by joewhitney21; 12-21-2013 at 01:41 PM.
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Old 12-23-2013, 11:11 AM   #282
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Bench W5D1 of BIG by Jon Byrd

Excited to be back at training.

A1) bench
4x4@250

B1) DB rolling tris
1x10@35
2x10@40
1x10@45

C1) zotman curls
4x15@15s

D1) Neck raise (front)
3x15@10
D2) neck raise (back)
3x15@10

Tomorrow ill be yanking, pumped.
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Old 12-23-2013, 09:39 PM   #283
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Crank and yank.
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Old 12-24-2013, 02:38 PM   #284
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back day W5D2

A1) Snatch grip
1x5@135
2x5@225
1x5@315
1x5@365
1x3@405

B1) DB rows (double arm)
2x8@55
1x8@65
1x8@80
1x6@90

C1) Bulgarian split squat
4x10@BW
C2) Single leg DB SLDL
4x10@50

D1) Belt squat hold
2x 2min @ #15 (est. 225)

E1) Ankle weight leg curl
1x100@20/leg

Decent day, very low intensity today. Need to fix diet, it is definitely holding me back at the moment. Thursday will be bench accessory stuff, and Saturday will be squat, very excited about that.
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Old 12-26-2013, 11:52 AM   #285
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Bench accessory W5D3 of BIG

A1)seated military (2 in front to chin, 2 in back to top of ear)
1x10@bar
1x10@95
1x8@115
1x8@135
1x8@155
3x8@135

B1) arnold press
2x15@20s
2x15@25s

C1) grenade facepulls
4x15@5 plates (est 75#s)
D1) bent over rear db flies
2x15@10s
3x5@25s

Saturday is squat day, and I am really excited to put some weight on my back again.
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Old 12-26-2013, 06:21 PM   #286
BendtheBar
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Load the bar, kill them squats.
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Old 12-27-2013, 09:09 PM   #287
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So fucking amped to squat tomorrow.

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Old 12-28-2013, 11:32 AM   #288
joewhitney21
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Today was a fantastic training session. Tons of intensity, and drive.

A1) squats with belt and wraps
1x4@350
1x4@375
1x4@390
1x5@390 with a pause on the last rep

B1) SSB pause squats - 3 count
3x6@260

C1) abs against 2 minis on bench
4x8 - last set was pretty rough and didn't get full ROM


Last edited by joewhitney21; 12-28-2013 at 05:07 PM.
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Old 12-28-2013, 01:19 PM   #289
BendtheBar
BendtheBar
is getting skinny(ish)
Bearded Beast of Duloc
Max Brawn
Points: 1,517,601, Level: 100 Points: 1,517,601, Level: 100 Points: 1,517,601, Level: 100
Activity: 62% Activity: 62% Activity: 62%
 
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Extreme Mini Golf Champion!Tournaments Won: 6

Join Date: Jul 2009
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My Mood: Lurking
Reputation: 2569533
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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Quote:
Originally Posted by joewhitney21 View Post
Today was a fantastic training session. Tons of intensity, and drive.
Great to hear man. Keep killing it.
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Old 12-30-2013, 03:20 PM   #290
joewhitney21
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Join Date: Feb 2013
Location: Rochester, NY
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Training Type: Powerlifting
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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benchin' W6D1

A1) bench
1x4@250, 255, 260, 265
slight pause on the last rep of each set

B1) 2brd
1x2@295, 315, 330
2x0@335

triceps were just done, strength wasn't a problem since the 330 was easy and fast

C1) tricep push downs w/ grenades
4x10@50

D1) hammer grip db curls
4x15@15

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