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Old 02-23-2014, 11:05 PM   #291
Hywelbane
Hywelbane
Brb lifting
Senior Member
Max Brawn
Points: 3,012, Level: 33 Points: 3,012, Level: 33 Points: 3,012, Level: 33
Activity: 16% Activity: 16% Activity: 16%
 
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Join Date: Feb 2013
Location: Texas
Posts: 704
Training Exp: 8
Training Type: Powerbuilding
Fav Exercise: Squat
Fav Supp: Condense
My Mood: Yeehaw
Reputation: 30432
Hywelbane is a lifting machineHywelbane is a lifting machineHywelbane is a lifting machineHywelbane is a lifting machineHywelbane is a lifting machineHywelbane is a lifting machineHywelbane is a lifting machineHywelbane is a lifting machineHywelbane is a lifting machineHywelbane is a lifting machineHywelbane is a lifting machine
Default Upper Power

Bench:
275x5
295x5
315x4 +1 rep
Waited 60 seconds
225x15 +3 reps


BB Rows:
315x6 +40lbs on first set
315x6
315x6

OHP:
135x5
155x5
175x3

Hammer strength low row: +10lbs
1plate+35 per sidex10
1plate+35 per sidex10
1plate+35 per sidex10
1plate+35 per sidex10
1plate+35 per sidex10

BB Curls:
75x8 +10lbs
95x8 +10lbs
95x8
Drop set
65x16 +4 reps

Weighted decline situps: +10lbs
35x15
35x15
35x15

Straight bar tricep pushdown:
57.5x12 +10lbs
67.5x12 +10lbs
67.5x12
67.5x12

Face pulls:
27.5x15
27.5x15
27.5x15

Weight is at 186. Still making progress where I can and feeling strong, though my "fuel" isn't as full as it used to be.
__________________
"...I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds." - Henry Rollins


Last edited by Hywelbane; 02-23-2014 at 11:20 PM.
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Old 02-25-2014, 03:49 PM   #292
Hywelbane
Hywelbane
Brb lifting
Senior Member
Max Brawn
Points: 3,012, Level: 33 Points: 3,012, Level: 33 Points: 3,012, Level: 33
Activity: 16% Activity: 16% Activity: 16%
 
Hywelbane's Avatar
 

Join Date: Feb 2013
Location: Texas
Posts: 704
Training Exp: 8
Training Type: Powerbuilding
Fav Exercise: Squat
Fav Supp: Condense
My Mood: Yeehaw
Reputation: 30432
Hywelbane is a lifting machineHywelbane is a lifting machineHywelbane is a lifting machineHywelbane is a lifting machineHywelbane is a lifting machineHywelbane is a lifting machineHywelbane is a lifting machineHywelbane is a lifting machineHywelbane is a lifting machineHywelbane is a lifting machineHywelbane is a lifting machine
Default Squat

Squat:
315x5
365x3
Add wraps
405x3
445x3 rep PR

Vid inc of 365,405, and 455. On the last rep of 455 the phone fell when I was in the hole, take my word for it, I got it


Dimel deadlifts:
225x12
225x12
225x12

Seated calf raise:
140x8
140x8
140x8

Leg Curls:
85x12
85x12
85x12

Adductors:
85x12
100x12

Abductors:
70x12
85x12

Good day all in all.
__________________
"...I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds." - Henry Rollins


Last edited by Hywelbane; 02-25-2014 at 03:54 PM.
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Old 02-28-2014, 12:17 AM   #293
Hywelbane
Hywelbane
Brb lifting
Senior Member
Max Brawn
Points: 3,012, Level: 33 Points: 3,012, Level: 33 Points: 3,012, Level: 33
Activity: 16% Activity: 16% Activity: 16%
 
Hywelbane's Avatar
 

Join Date: Feb 2013
Location: Texas
Posts: 704
Training Exp: 8
Training Type: Powerbuilding
Fav Exercise: Squat
Fav Supp: Condense
My Mood: Yeehaw
Reputation: 30432
Hywelbane is a lifting machineHywelbane is a lifting machineHywelbane is a lifting machineHywelbane is a lifting machineHywelbane is a lifting machineHywelbane is a lifting machineHywelbane is a lifting machineHywelbane is a lifting machineHywelbane is a lifting machineHywelbane is a lifting machineHywelbane is a lifting machine
Default Pull

DB Rows:
120x12
120x12
120x12
140x12 PR

High rows: +20lbs
2pps+35x10
2pps+35x10
2pps+35x10
2pps+35x10

Horizontal row: +20lbs
2pps+10x12
2pps+10x12
2pps+10x12
2pps+10x12

Standing alt db curls: +5lbs
35x10
35x10
35x10
35x10

Rope hammer curls: +10lbs on top set
37.5x12
47.5x12
57.5x12

Face pulls:
27.5x15
32.5x15 +5lbs
32.5x15 +5 lbs

Pressed for time and finish this workout under 45 minutes.

Morning weight: 186.0
__________________
"...I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds." - Henry Rollins

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Old 02-28-2014, 04:40 PM   #294
Hywelbane
Hywelbane
Brb lifting
Senior Member
Max Brawn
Points: 3,012, Level: 33 Points: 3,012, Level: 33 Points: 3,012, Level: 33
Activity: 16% Activity: 16% Activity: 16%
 
Hywelbane's Avatar
 

Join Date: Feb 2013
Location: Texas
Posts: 704
Training Exp: 8
Training Type: Powerbuilding
Fav Exercise: Squat
Fav Supp: Condense
My Mood: Yeehaw
Reputation: 30432
Hywelbane is a lifting machineHywelbane is a lifting machineHywelbane is a lifting machineHywelbane is a lifting machineHywelbane is a lifting machineHywelbane is a lifting machineHywelbane is a lifting machineHywelbane is a lifting machineHywelbane is a lifting machineHywelbane is a lifting machineHywelbane is a lifting machine
Default Push

Incline:
185x10
185x10
205x10
225x8 +1 rep

Rolling tricep extension: +5lbs
35x12
35x12
35x12

Machine dips: +20lbs
4pps+20x15
4pps+20x15
4pps+20x15

Pec fly machine: +15lbs
115x10
115x10
115x10
115x10

Angle like ^ tricep pushdown: +5lbs
57.5x10
57.5x10
57.5x10
57.5x10
__________________
"...I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds." - Henry Rollins

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Old 03-01-2014, 12:12 PM   #295
Hywelbane
Hywelbane
Brb lifting
Senior Member
Max Brawn
Points: 3,012, Level: 33 Points: 3,012, Level: 33 Points: 3,012, Level: 33
Activity: 16% Activity: 16% Activity: 16%
 
Hywelbane's Avatar
 

Join Date: Feb 2013
Location: Texas
Posts: 704
Training Exp: 8
Training Type: Powerbuilding
Fav Exercise: Squat
Fav Supp: Condense
My Mood: Yeehaw
Reputation: 30432
Hywelbane is a lifting machineHywelbane is a lifting machineHywelbane is a lifting machineHywelbane is a lifting machineHywelbane is a lifting machineHywelbane is a lifting machineHywelbane is a lifting machineHywelbane is a lifting machineHywelbane is a lifting machineHywelbane is a lifting machineHywelbane is a lifting machine
Default Deadlift

Deadlift:
395x4
395x4
395x4
395x3

Called the workout off here. Hip is really hindering me and I'm not really doing myself a favor by trying to rapidly increase strength on a cut.

Going to switch back squats to front squat, and sumo to conventional. And for deadlift I'll be going for a max set of 3-5 instead of this program.
__________________
"...I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds." - Henry Rollins

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Old 03-02-2014, 09:27 PM   #296
Hywelbane
Hywelbane
Brb lifting
Senior Member
Max Brawn
Points: 3,012, Level: 33 Points: 3,012, Level: 33 Points: 3,012, Level: 33
Activity: 16% Activity: 16% Activity: 16%
 
Hywelbane's Avatar
 

Join Date: Feb 2013
Location: Texas
Posts: 704
Training Exp: 8
Training Type: Powerbuilding
Fav Exercise: Squat
Fav Supp: Condense
My Mood: Yeehaw
Reputation: 30432
Hywelbane is a lifting machineHywelbane is a lifting machineHywelbane is a lifting machineHywelbane is a lifting machineHywelbane is a lifting machineHywelbane is a lifting machineHywelbane is a lifting machineHywelbane is a lifting machineHywelbane is a lifting machineHywelbane is a lifting machineHywelbane is a lifting machine
Default Upper Power

Pause Bench: I've been having some issues favoring one side. To correct this issue I am going to pause bench from now on with a focus on keeping the bar even on my chest. My right side is tending to favor dropping much lower on my chest like 2-3". Staying really tight and completely controlling the negative and as BTB says it, rowing the bar to my chest.

245x3
275x5
295x3
295x3
Rest 60 seconds
235x8

All paused.

Pullups: Will alternate with BB rows possibly. First 2 sets wide grip, next 2 sets neutral close grip, and last sit underhand

BWx10
BWx10
BWx10
BWx10
BWx10

DB Shoulder Press: First 2 sets were -5lbs, last 2 +5lbs than last week
75x10 First set I couldn't get the weights into position so it took 2 tries.
75x10
85x10
85x9.5 Almost passed out, gave it all I had.

Low Row: +20 pounds
2ppsx10
2ppsx10
2ppsx10
2ppsx10
2ppsx10

BB Curls: +10 pounds all around
85x8
95x8
105x8
Drop set
75x12

Decline weighted situps: +10 lbs on last set
35x15
35x15
45x15

All pulley machines taken so, Tricep extension machine:
110x12
125x12
125x12
125x12

Feeling pretty good. Getting fairly lean and vascular.
__________________
"...I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds." - Henry Rollins

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Old 03-04-2014, 03:54 PM   #297
Hywelbane
Hywelbane
Brb lifting
Senior Member
Max Brawn
Points: 3,012, Level: 33 Points: 3,012, Level: 33 Points: 3,012, Level: 33
Activity: 16% Activity: 16% Activity: 16%
 
Hywelbane's Avatar
 

Join Date: Feb 2013
Location: Texas
Posts: 704
Training Exp: 8
Training Type: Powerbuilding
Fav Exercise: Squat
Fav Supp: Condense
My Mood: Yeehaw
Reputation: 30432
Hywelbane is a lifting machineHywelbane is a lifting machineHywelbane is a lifting machineHywelbane is a lifting machineHywelbane is a lifting machineHywelbane is a lifting machineHywelbane is a lifting machineHywelbane is a lifting machineHywelbane is a lifting machineHywelbane is a lifting machineHywelbane is a lifting machine
Default Squat

Squat: Tried to do front squats and the bars are just too slippery with either clean grip or crossed. Instead I brought my back squat stance 6-8" closer and it 99% alleviated all pain in my hip.

225x5
275x3
315x3
365x3
Add wraps
405x3 Really easy, but didn't really have a spotter.

Calf Raises: +40lbs 15 seconds rest between each set and done beltless.
405x5
405x5
405x5
405x5
405x5

Dimel deadlifts: Instead of pausing below the knee I went back and forth getting more and more explosive momentum with each rep while staying under control.
245x12
245x12
245x12

Seated calf raises:
140x8
160x8 +20lbs
160x8 +20lbs

Hamstring curls: +5lbs
85x12
85x12
85x12

Adductors:
100x12
115x12 +15lbs

Abductors:
85x12
100x12 +15lbs

Will try this squat stance for a while. My hip feels much better and I feel like it might be better overall. With my feet this close it feels more like a power area.
__________________
"...I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds." - Henry Rollins

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Old 03-05-2014, 02:16 PM   #298
Hywelbane
Hywelbane
Brb lifting
Senior Member
Max Brawn
Points: 3,012, Level: 33 Points: 3,012, Level: 33 Points: 3,012, Level: 33
Activity: 16% Activity: 16% Activity: 16%
 
Hywelbane's Avatar
 

Join Date: Feb 2013
Location: Texas
Posts: 704
Training Exp: 8
Training Type: Powerbuilding
Fav Exercise: Squat
Fav Supp: Condense
My Mood: Yeehaw
Reputation: 30432
Hywelbane is a lifting machineHywelbane is a lifting machineHywelbane is a lifting machineHywelbane is a lifting machineHywelbane is a lifting machineHywelbane is a lifting machineHywelbane is a lifting machineHywelbane is a lifting machineHywelbane is a lifting machineHywelbane is a lifting machineHywelbane is a lifting machine
Default Pull

DB Rows: Didn't progress, added a set of another set of 100 for volume
100x12
120x12
120x12
140x12
100x15

High rows: +20lbs
3ppsx10
3ppsx10
3ppsx10
3ppsx10

Horizontal Row: -20lbs on first set, no change on 2nd or 3rd, +20lbs on last
2ppsx10
2pps+10x10
2pps+10x10
2pps+20x10

DB Curls: No change
35x10
35x10
35x10
35x10

Hammer curls: +5lbs
42.5x12
52.5x12
62.5x12

Face pulls:
32.5x15 +5lbs
32.5x15
32.5x15

Hanging on to strength pretty well and when strength is stalling or failing I'm adding in a bit of volume and intensity to make up for it.
Current weight is at 185.4 and my legs are really starting to get lean.
__________________
"...I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds." - Henry Rollins

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Old 03-06-2014, 04:00 PM   #299
Hywelbane
Hywelbane
Brb lifting
Senior Member
Max Brawn
Points: 3,012, Level: 33 Points: 3,012, Level: 33 Points: 3,012, Level: 33
Activity: 16% Activity: 16% Activity: 16%
 
Hywelbane's Avatar
 

Join Date: Feb 2013
Location: Texas
Posts: 704
Training Exp: 8
Training Type: Powerbuilding
Fav Exercise: Squat
Fav Supp: Condense
My Mood: Yeehaw
Reputation: 30432
Hywelbane is a lifting machineHywelbane is a lifting machineHywelbane is a lifting machineHywelbane is a lifting machineHywelbane is a lifting machineHywelbane is a lifting machineHywelbane is a lifting machineHywelbane is a lifting machineHywelbane is a lifting machineHywelbane is a lifting machineHywelbane is a lifting machine
Default Push

Incline: Still working on being even. Much better this week.
185x10
185x10
205x10
225x9 +1 rep

Pec fly machine: +15lbs
130x10
130x10
130x10
130x10

Machine dips: +20lbs
4pps+40x15
4pps+40x15
4pps+40x15

Rolling tricep extensions: +10lbs 40's were taking so I just went even higher.

45x12
45x12
45x12

Angle like ^ tricep pushdown: +5lbs
62.5x10
62.5x10
62.5x10
62.5x10

Weight is at 184.4 and felt extremely strong today.
__________________
"...I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds." - Henry Rollins

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Old 03-08-2014, 05:34 PM   #300
Hywelbane
Hywelbane
Brb lifting
Senior Member
Max Brawn
Points: 3,012, Level: 33 Points: 3,012, Level: 33 Points: 3,012, Level: 33
Activity: 16% Activity: 16% Activity: 16%
 
Hywelbane's Avatar
 

Join Date: Feb 2013
Location: Texas
Posts: 704
Training Exp: 8
Training Type: Powerbuilding
Fav Exercise: Squat
Fav Supp: Condense
My Mood: Yeehaw
Reputation: 30432
Hywelbane is a lifting machineHywelbane is a lifting machineHywelbane is a lifting machineHywelbane is a lifting machineHywelbane is a lifting machineHywelbane is a lifting machineHywelbane is a lifting machineHywelbane is a lifting machineHywelbane is a lifting machineHywelbane is a lifting machineHywelbane is a lifting machine
Default Deadift test/Leg pump

Conventional deadlift:
225x3
315x3
405x3

Wasn't too hard. Didn't have a good night of sleeping and went in exhausted and fatigued. Because of that I just got a felt for where my conventional form is at. Have a long way to go.

Leg Press:
8 platesx10
10 platesx10
12 platesx15

Horizontal calf riase:
380x20
380x20
380x20

Leg Curls:
90x12
90x12
90x12

Leg Extensions:
205x12
205x12
205x12

Picture of no pump quads from yesterday. 27"


Wt 184.0. Tired day. Went in anyway as this is my last workout until next tuesday. Spring break is this week, and although I won't be lifting weights I will be "working" with my girlfriend at her family's ranch. It will mostly entail lifting heavy trees and such. Will bump my calories up a bit, from protein, for this week.
__________________
"...I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds." - Henry Rollins


Last edited by Hywelbane; 03-08-2014 at 05:37 PM.
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