BIG RED MACHINE'S Training Log (Team MDBB)

[bigredmachine]

SPF Brute Strength Gym Shamrock Powerlifting Meet Training

Week 4 Thursday February 17th, 2011 Upper Deload:

WU: 5 minutes cardio & some stretching..

Speed Bench w/Doubled Mini Bands:
45x20 -Used Index on Rings Grip
95x12
Added Bands
45x8
95x5
135x3x4 sets[/b]

Wide DD Pulldowns:
100x10
210x8x2 sets[/b]

Circuit:
Push Ups- BWx15x2 sets
Standing BB Curls- 65x15x2 sets
V-Handle Pushdowns- 135x15x2 sets
Reverse Pec-Deck Flies- 80x15x2 sets

10 minutes on Treadmill to Finish up.[/b]

Had a decent workout today at least for what it was. I'm really looking forward to this weekend when I start working up into the 90% range for my squat and deadlift ;D

And here is what I plan on doing for the squat for those interested:
145x6
255x3
345x2
435x1
Add Briefs
615x2
705x1
Add Suit
795x1 -Straps Down
875x2
900x1 -Straps Up (Loose)
925x1 -Add Knee Wraps (Opener)

And for Deadlift something like this:
Keep Briefs On
145x5-10
225x3
315x2
405x1
Add Suit
495x1
565x2 -Straps Up
600x1
630x1

[Brian Hill]

Looks like a solid day you have planned for Sunday!

Are you wanting to use the 100 lb plates for squat in the warm-up room at the meet? I know that seems like a stupid question, haha. But I want to try to print out a sheet for Tony with all of our warm-up sets for each lift. Since he will be trying to handle ALL 4 of us, I think it would be nice to make it easy on him... It's the little things that are important! haha

[bigredmachine]

Brian I'm not sure yet. We'll see how lifting goes this weekend first. But definitely by the end of next week I should have a good idea of what I want to do for each lift and will let you know. Hope your training goes well tomorrow!

[bigredmachine]

Wednesday March 1st, 2011 Workout:

Finally felt good enough (as far as getting around goes) to go to the gym even though I did have to get somebody to drive to the gym and back which really sucks but oh well. Anyway here is what I did..

Seated Hammer Strength Incline Press 3x10
Seated Hammer Strength Decline Press 3x10
Seated Machine Shoulder Press 3x10
Seated Chest Supported Rows 3x10
Seated Hammer Strength Incline Rows 3x10
Seated Machine Dips 3x10
Standing Barbell Curls 3x10
V-Handle Pushdowns 3x10
Seated DB Curls (Alternating) 3x10


It's better than nothing I guess...

[bigredmachine]

Saturday March 5th, 2011 Workout:

Seated Hammer Strength Chest Supported Rows 3x12
Seated Hammer Strength Iso Rows (Alternating) 3x12
Close-Grip Lat Pulldowns 3x12 *These felt alittle akward*
Seated Front Dumbbell Raises 3x12
Seated Lateral Dumbbell Raises 3x12
Reverse Pec-Deck Flies 3x12
Int/Ext Rotations w/Cable 3x12 each way
Seated Dumbbell Hammer Curls (Palms Facing) 3x12 each arm[/b]

[bigredmachine]

Monday March 7th, 2011 Workout:


Hammer Strength Incline Press- 3x12
Barbell Bench Press- 135x12x3 sets (Put a box at the end of the bench so that I could prop up both legs while I benched, it seemed to workout ok)
Hammer Strength Decline Press- 3x12
Pec-Deck Flies 3x12
Seated Machine Dips 3x12
V-Handle Pushdowns 3x12
Pulldown Abs (Very Light) 2x15 *Probably not the best idea in the world though as it seemed to pull on my knee alittle bit*

Not sure why I'm even posting these workouts, I guess I got nothing better to do haha.. Anyway this is probably the last workout that I will be able to do for a few weeks since I will be having my knee surgery on Wednesday. I did do alittle research online the other day about patella surgeries and I came across an old forum that said that both Jim Hokinson and John Bott had torn their patella tendons a few years ago and were able to make a comeback, though it did take them a long, long time before they could squat again. So I guess there is some hope for me, I guess it just depends on how well my physical therapy goes. Either way it's going to be a tall task for me but I'm confident that I will rise up to the challenge and overcome it, because that's what I do. And who gives a fuck what the doctor says! ....even though he probably does know whats best LOL

[Brian Hill]

It's good to see that you're still doing a little something. Keep your head up BIG buddy! This is just a small bump in the road for you. You'll come back stronger than ever in a matter of time. I hope everything goes well with your surgery tomorrow. We'll be thinking about you. We're gonna try to represent for the big red machine this Saturday!

[bigredmachine]

Post-Surgery Update (2Wks):

I went back to the doctor today for my 2nd post-op visit and 15 days since the surgery. I had my staples taken out and got a new Hinge Brace put on my leg. The doctor set it to 20 degrees and told me that he didn't want me to really put any if much weight on that leg. I will have to go back in three weeks where they will re-evaluate it and likely increase my setting to 30 degrees or more. And so the next couple months are going to be like that gradually increasing the flexion of the brace while at the same time allowing for my knee to heal. He said that since they used a graft from a cadaver that it will take longer for it to heal and that the likely hood of re-tearing it are really high within the first few weeks so that's why were being so cautious with it. I also asked the doctor when he believes I be able to begin my physical therapy and he said that we are still months away from that happening, and didn't give me a definitive timetable which kinda pissed me off but oh well. I don't know when I will be able to get back in the gym to do anything but I do know thing my triceps are staying strong after being on crutches for the past month and possibly being on them for a couple more months, which really sucks ass, not mention it will probably be at least that long or longer before I can drive again. So things are really going to be tough over the next few months but I'll just have to find a way to stay patient and make it through it..

[Brian Hill]

Damn, Scott... Our thoughts are still with you and we all hope you make a fast and full recovery. I read what you posted in my log, and I know that very few people make a full recovery from the same injury, but enough have to let you know that YOU CAN! You built a 900+ squat while remaining drug-free, so you can do a lot more than you think.

[bigredmachine]

Thanks Brian! I just wish the recovery process would go alot faster I just hate sitting around not being able to do anything u know..

[bigredmachine]

Saw this article on Elite's today:


articles.elitefts.com/articles/training-articles/the-eastside-squat-cycle/



It's kind of similar to what we did this past summer for our training program..

[bigredmachine]

Post-Surgery Update (6 Weeks):

Went back to the doctor today for my 3rd post-op visit. All he did was move my hinge brace that I'm wearing from 20 degrees flexion to 30 degrees. I go back in two weeks and he will move it up 40 degrees and then a couple weeks after that up to 50 degrees. Then he told me after that he would set it so that I would have free movement of my leg from 0 to 30 degrees, and then 0 to 50 degrees after that...Then maybe after three or four months I can start my physical therapy and that's assuming I understood him correctly.

[bigredmachine]

Post-Surgery Update (8 Weeks)-

Went back to the doctor again today to get another adjustment on my leg brace. We went from 30 degrees to 40 degrees of flexion. If I understood the doctor correctly I got three more adjustments to be made, one every two weeks, so maybe by the middle of June I'll be able to start my Physical Therapy

[Brian Hill]

Sweet! Small steps in the right direction!

[bigredmachine]

Saturday May 7th Workout:

I went back to the gym for the first time in like two & half months. The workout went pretty good overall, I just stuck mostly with the machines and went really light on everything. I think for the next few weeks I'll probably just go once a week to the gym until school gets out and then I'll probably start going more frequently.

Seated Chest Press- 50x20x2 sets
Hammer-Strength Incline Press- 70x20x2 sets
Hammer-Strength Decline Press- 70x20x2 sets
Pec-Deck Flies- 40x20x2 sets
Hammer-Strength Incline Rows- 90x20x3 sets
Seated CSR- 50x20x2 sets
Seated Shoulder Press Machine- 50x20x2 sets
Reverse Pec-Deck Flies- 40x20x2 sets
Seated DB Hammer Curls (Palms Facing)- 20x20x2 sets
Single-Arm Overhead DB Extensions- 20x20x2 sets