BIG RED MACHINE'S Training Log (Team MDBB)

[bigredmachine]

Week 5 Sunday August 8th, 2010 ME Bench:

ME Shirted Bench:
45x20
45x5 -Used Competition Setup & Grip on All Sets Today
95x5
Added 160lbs of Chains
135x5
Added Wrist Wraps
185x3
225x2
275x1
Added Size 58 Metal Pro Ace Bench Shirt
335x2 -3 Board
385x2 -3 Board/2 Board
425x2 -2 Board
455x2 -2 Board

Push-Ups w/Feet Elevated:
BWx10
BWx10
BWx35 (PR)

Pulldown Abs:
90x8 each side
115x8 each side
140x10 Middle
150x8 "
160x6 "

YTWL’s on Steep Incline:
5x15x2 sets each way

[bigredmachine]

Week 5 Tuesday August 10th, 2010 Lower Assistance:
Went to NMF Today...

WU: 5 minutes on Elliptical, BW Squats, BW Good Mornings & Hip Circles...

Circuit 3x Through 10-15 reps each exercise:
-Hanging Leg Raises
-Back Extensions
-Bentover DB Rows
-Upright Rows
-Walking Lunges

This workout sucked today, that's about the only thought that comes to mind right now

[bigredmachine]

Week 5 Wednesday August 11th, 2010 Upper Assistance:
Went to NMF Today...

Wu: 5 Minutes on Ellitpical...

DB Tate Presses w/Mini Band:
20x10
35x10
50x8
65x8
75x8
80x8

Standing Barbell Curls:
45x15x3 sets

Reverse Pec-Deck Flies:
4x12

DB Hammer Curls Superset w/:
20x10 each arm
30x10
35x8

Overhead Rope Extensions:
90x15
105x15
120x15

Prehab-Rehab Stuff w/Tubing:
2x12-15 each thing

Man this workout sucked more than the last one, well except for the Tate presses. But hey I guess it's better than nothing...

[bigredmachine]

Week 4 Saturday August 14th, 2010 Deload Squat/Competition Deadlift:
Went to MDBB Today…

Deload Box Squat w/Giant Cambered Bar:
65x10
155x5
245x3
335x2
Added Belt
425x2
Added Briefs
515x2
565x2

Competition Deadlift:
Kept Briefs On
135x8 -Hook Grip
225x4
315x2 –Switched to Competition Grip
Added Belt
405x2
Added Suit
495x1 –Straps Down
565x1 –Straps Up (Opener)

G/H Raises w/Band:
BWx10
BW+ Light Band x10x4 sets

Reverse Hyper’s:
180x12
270x10x2 sets

Not a bad workout today. I got accomplished what I set out to do and that was to figured out my opener on deadlift. And honestly 565 felt light off the floor and I was really planning on opening with 600 before I hurt my bicep a few weeks ago but I thinks it's better to be safe than be sorry. I did feel my bicep tighten up alittle bit when I was locking the weight out but nothing too serious. So hopefully by the meet it will be ready to go so that I can hit a PR, even it's not as big as one as I had originally hoped for so we will have to see...

[bigredmachine]

Week 4 Sunday August 15th, 2010 ME Shirted Bench:
Went to MDBB Today…

ME Shirted Bench:
45x20
45x10 -Used Competition Grip & Setup on All Sets Today
95x8
135x5
185x4
Added Wrist Wraps
225x3
275x2
315x1
Added Shirt & 160lbs of Chains
365x2 -3 Board
Added Belt
405x2 -2 Board
455x1 -1 Board
495x0 –Missed, was about half a inch from touching
Took Chains off and used Straight Weight
525x2 -4 Board
550x2 -4 Board

Blast Strap Push-Ups:
BWx12x3 sets

Reverse Flies w/Blast Straps:
BWx12x4 sets

DB Hammer Curls:
20x10 ea
30x10x3 ea

[bigredmachine]

Week 4 Tuesday Lower Assistance:
Went to NMF Today...

WU: 5 minutes on Ellitpical, BW Squats, BW Good Mornings, Leg Swings & Hip Circles...

Wide-Grip T-Bar Rows Superset w/:
45x12
90x10
135x10
160x10

Seated Leg Curls:
3x15

Wide-Grip Lat Pulldowns Superset w/:
100x12
130x12
160x12
180x12

Inner/Outer Hip Machine:
3x12 each way

Pulldown Abs Superset w/:
100x15
120x15x4 sets

Leg Extensions:
3x15

20 minutes of cardio to finish up...

[bigredmachine]

Week 4 Wednesday Upper Assistance:
Went to NMF Today...

WU: 5 Minutes on Ellitpical...

CG Barbell Incline Bench Press:
45x20
Added 40lbs. of Suspended Chains
45x10
95x8
135x8
185x8x3 sets

Reverse Cable Curls Superset w/:
3x15-20

Rolling DB Exts:
30x15
45x12x3 sets

V-handle Tricep Pushdowns Superset w/:
2x50

Single-Arm Bicep Curls w/Tubing:
2x50 each arm

Internal/External Rotations w/Tubing:
2x20-25 each way

25 minutes on bike to finish up...

[bigredmachine]

Circa Max Tomorrow. Yahhhhhhhhhhhhhhhhhhhhhhhh!! ;D

[bigredmachine]

Week 3 Saturday August 21st, 2010 Circa Max Squat/DE Deadlift:
Went to MDBB Today:

Circa Max Box Squats w/Blue & Green Bands:
55x5 + Blue Bands
55x4 + Blue & Green Bands
145x2
Added Belt
235x2
Added Briefs
325x2
415x2
Added Suit
505x1 -Straps Down
615x1 -Straps Up
705x0

DE Speed Pulls w/Quaded Mini Bands:
Kept Briefs On
135x3
225x2
315x1x4 sets
405x0

Sled Drags:
20 minutes w/2 Plates

Overall a pretty good workout today. I got accomplished what I wanted too at least to a certain degree and that was to feel some heavy weight on my back. And even though I got "planted" on my last set of squats, like Tony said it was a good negative ;D and now I know what 1050+ feels like and let me tell you it's not light! So hopefully come meet time my body will be better prepared for it and I can beast that stuff. After squatting I was spent and didn't have anything left for deadlifts Oh well at least I got in some good cardio work pulling that sled after the workout...

[bigredmachine]

Week 3 Sunday ME Shirted Bench:

ME Bench Press:
45x20
45x10
95x8
135x6
185x4
225x3
275x2 + 4B
335x2 + 4B
Added Shirt
425x2 + 4B
475x2 + 4B
525x2 + 4B
560x2-Half Reps + 3B

Push-Ups:
BWx15x3 sets

DB Front Raises (Palms Facing) Superset w/:
10x15x3 sets

DB Side Raises:
10x15x3 sets

Barbell Curls:
45x20x2 sets[/size]

[bigredmachine]

Week 3 Tuesday Lower Body Assistance:
Went to NMF...

WU: 5 minutes cardio, BW SQ's, BW GM's, Leg Swings, Hip Circles, and Stretching...

CSR's (Overhand Grip) Superset w/:
45x10
60x10
90x10
115x10
135x8

TKE's w/Band:
Lightx15x3 sets

Back Extensions Superset w/:
BWx10x3 sets

Pulldown Abs (Sides):
100x8 each side
120x8x3 sets

25 minutes cardio to finish up...[/size]

[bigredmachine]

Week 3 Wednesday Upper Body Assistance:
Went to NMF...
WU: 5 minutes of Cardio...

Reverse Pec-Deck Flies:
4x10-12

DB Hammer Curls Superset w/:
4x10 ea

Overhead Rope Exts:
4x15

Int/Ext. Rotations w/Tubing:
2x15-20

Machine Dips:
x100 reps

25 minutes of cardio...

[bigredmachine]

After watching all these videos from the Pro/Am Powerstation meet I think I'm going to quit multi-ply powerlifting after this september meet and switch over to single-ply b/c there is just way too much juicing going on in the multi-ply competitions. I mean I could see if you were really strong in one lift and pretty strong in another lift but all three?? Guys squatting over a 1000, benching 700-800, and deadlifting 700-800 all in one meet in one day, I mean c-mon man! There is no way they are not taking something to enhance their abilities.. And I myself do not plan on taking anything I'm just not ready to cross that bridge especially teaching and coaching young people. I would feel like a hypocrite if I were to do that. So we'll see on what I plan to do but right now I'm seriously thinking about switching over to single-ply b/c there just doesn't seem like there is as much juicing going on in that division of powerlifting.

And BTW I have no idea what brought about this little rant ;D

[bigredmachine]

Week 2 Saturday August 28th, 2010 ME Squat/RE Deadlift:
Went to MDBB Today…

Circa Max Box Squats:
55x8 + Blue Bands
55x4 + Blue & Green Bands
145x2
195x2
Added Belt
235x2
Added Briefs
325x2
375x2
415x2
465x2

RE 6" Block Pulls (Conventional Raw):
135x8 –Hook Grip on All Sets
225x4
Added Belt
315x2
405x2
475x2

G/H Raises:
BWx10x4 sets

[bigredmachine]

I think this may be the last circa max I ever do. Me and Bands, especially alot of bands do not go well together...


*But don't quote me on that either*