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Post by bigredmachine on Jul 17, 2011 7:33:56 GMT -5
Tony, what are you saying that you want the first exclusive interview with me after I go 1000-700-700 for a 2400 Total at the 2012 Pro-Am?? Haha...
No I think that Jim Hokinson tearing both his patella tendons and quads and coming back to squat 1100lbs a few years later is a better story. But anyway like you like to say I have a LONG ways to go and alot things have to go right in my training before I can get back on that platform. So I just hope that I can stay healthy in the meantime and continue to make progress..
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Post by bigredmachine on Jul 17, 2011 14:35:58 GMT -5
Sunday July 17th, 2011 (ME Bench):Went to MDBB Today for my training session..
Warm-Up:Shoulder Traction w/Light Band Incline Dumbbell Flies 2x15-20 Floor Press w/FAT Bar-45x15 -(Pinky on Rings Grip) 95x5 135x3 185x1 225x1 Added Wrist Wraps 255x1 275x1 -(Switched to Middle on Rings Grip) 285x1 185x8x2 sets -(Switched to Index on Smooth Grip) Incline Bench Press w/Giant Cambered Bar-105x20x3 sets YTI's on Incline-5x10x3 sets each way A decent workout today, though for some reason it seems like on my dynamic efforts days I'm alot more dialed in and my intensity is way up than on my max efforts but oh well. I guess indirectly it could be a good thing that way I don't go too overboard and miss a lift like some of training partners did today  And I think that my philosophy has changed alittle bit on how I do my max effort days instead of trying to come in and break PR's everytime just go more by how I'm feeling that particular day, and not what I've done in the past. Using the RPE to decide how far I take it that day. I know I remember reading somewhere that Brandon Lilly mentioned how he never saw Dave Hoff miss a lift in the gym b/c he does something very similar to what I had mentioned. And I know that Mark Bell mentioned that he does that too. So I think it's a good strategy going forward and hopefully I stick with it. Because hell I know I would have really liked to have pressed 300+ today but just knew that it probably wasn't in the cards so I took my ego out of it and shut-it down. Anyway I think next Sunday I am going to try and touch a max single in my Single-Ply Shirt and then maybe the week after that either do Foam Press or Chain Press. "Strength Takes Time, You Can't Expect To Get It All Back In One Day or Week"
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Post by bigredmachine on Jul 18, 2011 11:27:55 GMT -5
Monday July 18th, 2011 (Back, Biceps, & Abs):
Warm-Up:
10 Minutes Walking on Treadmill @2.4 Mph
Straight-Arm Pulldowns-
60x15
100x15
120x15x3 sets
Wide DD Pulldowns-
100x15
120x15x3 sets
Hammer Strength Pulldowns (Reverse-Grip)-
90x20x3 sets
Alternating DB Hammer Curls (Palms Facing)-
35x12x4 sets
Seated Machine Abs-
120x20x3 sets
Bike-
10 minutes
"How STRONG is your PAIN"
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Post by bigredmachine on Jul 20, 2011 11:31:08 GMT -5
Wednesday July 20th, 2011 (AM- Cardio/Rehab Work):
Bike-
15 Minutes
Step-Ups (Right Leg Only)-
3x20
Side Step Downs (Right Leg Only)-
2x12
Seated Leg Curl-
3x10
Walking on Treadmill @2.3-2.4 Mph-
10 minutes
Wanted to do alittle more today but my right knee was pretty sore from yesterday's PT session and for some damn reason my left knee has been bothering me here lately too so I decided to dial it back alittle bit today..
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Post by bigredmachine on Jul 20, 2011 19:55:51 GMT -5
Wednesday July 20th, 2011 (DE Bench):
Went to MDBB for my training session today..
Speed Bench w/Bow Bar + EFS Short Mini Bands-
55x15 -(Used three different grips)
Added Bands
55x5
115x3x6 sets
125x3x3 sets
Rolling Dumbbell Extensions (Elbows In)-
30x10
50x10x2 sets
60x10x2 sets
Triset:
Rope Pushdowns- 45x15x3 sets
Rope Face Pulls- 45x15x3 sets
Dumbbell Shrugs- 80x15x3 sets
Done.
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Post by bigredmachine on Jul 21, 2011 10:44:27 GMT -5
Thursday July 21st, 2011 (AM- Cardio/Recovery Work):
Bike-
5 Minutes
Walking on Treadmill @2.3-2.4 Mph-
15 Minutes
Pec-Deck Flies-
20x100 reps
Internal/External Rotations w/Cable-
10x50 reps each way
Tricep Pushdowns w/Cable-
30x50 reps
Iced Knee-
20 minutes
Nice easy workout this morning to just get the blood flowing alittle bit and help speed up my recovery from my training session the day before. Anyway up next I got PT this afternoon so hopefully that goes well b/c my knee is still alittle sore from Tuesday's session and then tomorrow morning I'll probably do my 2nd back & core workout for the week. Yahhh!!
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Post by Brian Hill on Jul 21, 2011 16:56:13 GMT -5
I'm jealous of your Bench Only workouts! Haha
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Post by bigredmachine on Jul 22, 2011 7:41:24 GMT -5
I'm jealous of your Bench Only workouts! Haha In a way it is kinda nice not being beat up from squatting and deadlifting all the time ;D Hopefully it will pay off and help me get my bench game right! Allowing me train alittle harder for longer periods of time than what I would normally do on a full power program. So we will have to wait and see... |
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Post by bigredmachine on Jul 22, 2011 13:27:22 GMT -5
Friday July 22nd, 2011 (Back, Core, & Forearms):
Warm-Up:
5 Minutes Walking on Treadmill
Close-Grip DD Pulldowns-
80x15
120x12
150x12
180x12
Hammer Strength Low-Rows-
180x10
270x10
320x10
340x8
Dumbbell Rows (Single-Arm)-
80x15
100x15
110x15
115x15
Seated Back Extension Machine-
3x20
Barbell Wrist Curls-
95x20x2 sets
Bike-
15 minutes
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And I think that my philosophy has changed alittle bit on how I do my max effort days instead of trying to come in and break PR's everytime just go more by how I'm feeling that particular day, and not what I've done in the past. Using the RPE to decide how far I take it that day. I know I remember reading somewhere that Brandon Lilly mentioned how he never saw Dave Hoff miss a lift in the gym b/c he does something very similar to what I had mentioned. And I know that Mark Bell mentioned that he does that too. So I think it's a good strategy going forward and hopefully I stick with it. Because hell I know I would have really liked to have pressed 300+ today but just knew that it probably wasn't in the cards so I took my ego out of it and shut-it down. Anyway I think next Sunday I am going to try and touch a max single in my Single-Ply Shirt and then maybe the week after that either do Foam Press or Chain Press.