BIG RED MACHINE'S Training Log (Team MDBB)

[bigredmachine]

Week 2 Sunday August 29th, 2010 Deload Bench Day:
Went to NMF Today…

WU: 5 Minutes on Treadmill…

Barbell Floor Press:
45x20 –Used Competition Grip on All Sets
45x10
95x8
135x5
185x3
225x3
Added Wrist Wraps
255x3x2 sets

Barbell Front Raises Triset w/:
25x12x3 sets

Barbell Shrugs:
185x12
225x12x2 sets

Chest Supported DB Lateral Raises:
10x12
15x12x2 sets

Pec-Deck Flies Triset w/:
2x15-20 (Light)

Standing Barbell Curls:
2x20-25 (Light)

Tricep Pushdowns w/V-Handle:
2x20-25 (Light)

15 Minutes on Treadmill to finish up. It felt really nice to bench today out of my shirt especially after being in it for three straight weeks! It was also nice to not have to travel a long ways to train and to do a much shorter workout

[bigredmachine]

Week 2 Tuesday August 31st, 2010 Lower Assistance:
Went to NMF Today...

Went and did 25 minutes cardio this morning and then did my workout this evening separate..

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

Wide-Grip Lat Pulldowns Superset w/:
90x10
120x10
150x10
180x10

Band Good Mornings:
Green x15x3 sets

Bentover DB Rows Superset w/:
65x10 ea
80x10 ea
100x10 ea
*Damn I feel like a pussy!

Inner/Outer Hip Machine:
3x12 each way

Hanging Leg Raises:
BWx10x3 sets

Done!

[bigredmachine]

Week 2 Wednesday September 1st, 2010 Upper Assistance:
Went to NMF Today...

Wu: 5 minutes on Ellitpical...

Rolling DB Extensions Superset w/:
20x10
35x10
45x10
60x10

Reverse Cable Curls:
4x10

Band Pull-Aparts Superset w/:
Minix12x4

V-handle Pushdowns:
3x15

Int/Ext Rotations w/Cable:
2x20

[bigredmachine]

Week 1 Friday September 3rd, 2010 Deload Squat/Deadlift:
Went to NMF Today...

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

Deload Full Squat:
135x10
225x5
315x3
405x2
Added Belt
455x1

Deload Sumo Deadlift:
135x6
225x3
275x2
Added Belt
325x1x2 sets

Lying Leg Curls:
4x10

Didn't do a whole lot but I did feel really strong tonite ;D

[bigredmachine]

Week 1 Saturday September 4th, 2010 ME Shirted Bench:
Went to MDBB Today...

ME Shirted Bench:
45x20
45x10 -Competition Setup & Grip on All Sets
95x8
135x5
185x3
225x2
275x1
335x1 + 3B
Added Shirt
405x2 + 3B
455x1 + 2B
495x1 + 1B
525x0
525x0

Push-Ups w/Feet Elevated:
BWx15x2

Pulldown Abs Triset w/:
95x10x2 sets

DB Front Raises:
10x10x2 sets

DB Side Raises:
10x10x2

Well all I can say is that I'm not very happy after this workout today I feel like the last few months of training in my shirt have been a complete waste of time!

[Brian Hill]

Keep your head up, Scot! Your gonna Squat WELL over a GRAND in a few days. So don't sweat the bench too much. Just open RAW and go from there. You got this shit, man!

[bigredmachine]

Yeah Thanx Man.

After bombing out of the last meet in the bench press I was really determined to get it right this time around, getting in my shirt as much as I could. I thought that would really help me. But it hasn't. So like you said I'll open up with something raw then put my shirt on and give it shot. I just really would like to get a good total in, like in the 2200-2300 range but if I don't hit something in the 500+ range then I can kiss that total goodbye..

Oh well it's alittle too late to worry about this now like you said. All any of us can do is just go down there and try our best and whatever happens, happens end of story. I tell you what though I really am looking forward to taking some time off after this meet. I mean I basically did two training cycles in row. So in the last six months or so I have had a Barbell on my back every week except one or two and that's alot for any human being

[bigredmachine]

Week 1 Tuesday Lower Assistance:
Went to NMF..

WU: 5 minutes Cardio, BW Squats, BW GM's, Leg Swings, & Hip Circles...

Circuit 1x15 each exercise:
Lat Pulldowns
Pulldown Abs
Back Extensions
Leg Extensions
Leg Curls
Inner/Outer Hip Machine
Barbell Shrugs

Short & Sweat!

[bigredmachine]

Week 1 Wednesday Upper Assistance:
Went to NMF..
Wu: 5 minutes of cardio..

Barbell Bench Press:
45x20 -Competition Setup & Grip
45x10
95x5x2 sets

V-Handle Tricep Pushdowns:
2x15-20

Circuit 1x20 each exercise:
Reverse Pec-Deck Flies
Int/Ext Rotations w/tubing
Single-Arm Curls w/Tubing
DB Front Raises

20 minutes cardio to finish up

[bigredmachine]

APF Summer Heat Meet Report:

Wu: BW Squats, BW Good Mornings, Leg Swings, & Hip Circles..

Squat:
145x6
235x3
325x2
Added Briefs
505x2
Added Suit
685x1 -Straps Down
825x1 -Straps Up
1st Attempt 936.7 -Missed
2nd Attempt 959 -Missed (Called on Depth)
3rd Attempt 959 -Good
*Squats did not go as planned today. I think a couple of things might of have contributed to this: One being that I felt like they were really trying to rush us alittle too much, especially when there was only one darn monolift to use for warm ups. I also felt rushed when it came to me getting my knee's wraped, so that's why I elected to go with the knee sleeves on my last two attempts. Another thing was getting setup right, I think on my 1st attempt I had the bar too high on my back and also didn't have my feet under me well enough and so that's why I came forward and dumped the weight. Also another thing was I just did not have the focus that I needed to go out there and squat big. I wish I would have bought me some kind of energy drink or something with some caffeine in it because that Jacked crap did not get me right! I feel like even though I did get a 4lb pound PR in the squat that I actually didn't make any gains and took a step backwards. And the part that really me off the most is that I know that it's not an strength issue, it was an technical issue that I had a problem with that day.

Bench Press:
45x20
135x6
185x3
225x2
275x1
Added Shirt
365x2 -3B
425x1 -2B
475x1 -2B
Took Shirt Off
1st Attempt 264.5 -Good (Raw Opener)
2nd Attempt 507 -Missed
3rd Attempt 507 -Missed (On both shirted attempts I couldn't lockout my right side)
*On bench press I'm still having trouble with my right arm when trying to lockout the weight. Now I was shocked however that I was able touch 507, twice, especially since the lowest thing that I have ever been able to touch before in that shirt has been 525. So in the future I think that will help me in my training when I trying touch something and it will give me something better to work off of. Another thing I have been thinking about doing is perhaps getting me a single ply shirt to train with because I have been having alot trouble with that Ace Shirt. Not saying I won't continue to try and work in my Ace shirt but I think a single ply shirt would be alittle easier to use and maybe give me alittle more confidence in being able to touch and press a respectable amount of weight.


Deadlift:
135x6
Added Briefs
225x3
315x2
Added Suit
425x1
1st Attempt 523.5 -Good
2nd Attempt 578.5 -Good
3rd Attempt 633.7 -Missed (My left bicep starting hurting really bad when I was trying to lock the weight out so I dropped it and if it wasn't for that I would have smoked that weight)
*On deadlifts I kind of played it safe on my first two attempts but on my third one I decided to go for a small PR and it did not work out. And I was really at my bicep b/c if it was healthy I would have easily smoked that weight and perhaps a good bit more. I guess it's hard for me to take my ego out of it on things like this but like Tony said I'm just coming back from an injury and have not had enough time for it to fully recover yet. So I will continue to work on it over the fall/winter and also continue working with the hook grip until I eventually get comfortable enough to use it in a competition.

Total: 1802

Here are some more thoughts on the Meet and a Look Towards the Future:

-First before I continue I do want to give congratulations to all the other MDBB lifters. You guys all did a really great job! I would also like to send out a special thanks to Tony Atkins for handling us and providing us with some entertainment for the weekend..

-As for me I have to say that I am extremely disappointed with the way I lifted at the meet overall. I guess you could say that I picked a bad day to have a bad day. My meet results definitely did not reflect what I have been doing in training. I totaled 1802 which is only 27 more pounds more than what I totaled a year ago around this time and about 400lbs less than what I was expecting to total coming into this meet. And that's just not acceptable in my book. I wish I could just go out do another meet this weekend to help relieve some of this deep pain that I feel inside me right now. But I guess looking forward I can use this pain as fuel for the fire over the upcoming months of training and help me keep my focus while in the gym. And Brian I am definitely thinking about doing that IPA meet with you in March even though I still mad at that IPA president. That meet cannot get here fast enough let me tell you but in the meantime over the fall I will work on my raw strength and try to bring it up alittle bit especially in the bench and deadlift. So as for my training during this time period I will use this week and next week to do alot of GPP stuff. And then after that start an 11 week block periodization cycle focusing on my raw strength for the three lifts. Then in mid December start training for that IPA meet doing another 11 or 12 week cycle and possibly sticking with the block program assuming every goes well with raw cycle, but we'll see..

[bigredmachine]

Wednesday September 15th, 2010 GPP Workout:
Went to NMF Today..

-Went in this morning and did 25 minutes of cardio on the bike..

-Then went back this evening and did a light GPP workout:

WU: 5 minutes cardio, BW Squats, BW GM's, Arm Swings, Leg Swings, Hip Circles, and BW Push-Ups.

Circuit 1x20 each exercise:
Leg Press
Cable Rows
Back Extensions
Push-Ups w/Feet Elevated
Leg Curls on Stability Ball
Planks x45 seconds
Reverse Flies w/Blast Straps
Hammer Shrugs
Plate Side Bends
V-Handle Pushdowns
Reverse Cable Curls

-Then finished up with 10 more minutes of cardio on the elliptical.

-This was a nice refreshing and quick paced workout that I did today ;D And it was good for me mentally after a really tough weekend..

[bigredmachine]

Friday September 17th, 2010 GPP Workout:

Wu: 5 minutes cardio, BW squats, Bw GM's, Bw Push-ups, Leg Swings, Hip Circles..

Circuit 1x20 each exercise:
RDL's
Hammer Shoulder Press
High Knee BB Step-Ups
Bentover DB Rows
Inner/Outer Hip Machine
Int/Ext Rotations w/tubing
Reverse Pec-Deck Flies
Seated Calf Raises
4 Level Abs
DB Holds (x45 sec)
Curls w/tubing (Left Arm Only x50)

30 minutes cardio on elliptical to finish up..

[bigredmachine]

Sunday September 19th, 2010 GPP Workout:

Wu: 10 minutes on Ellitpical..

Circuit 2x15-20 Each Exercise:
Seated Cable Rows
Leg Press
Push-Ups w/Hands Elevated
Band Good Mornings
Planks (2x45 sec)
Scarecrows
Seated Leg Curls
DB Shrugs
Plate Side Bends
Overhead Rope Tricep Exts
Cable Curls
DB Hammer Curls on Preacher Bench (Left arm only. It seems like my forearm has been bothering me more lately than my bicep has, so that's why I did these)

-20 minutes on stair climber to finish up.

I plan on doing two more of these GPP workouts this week and then this upcoming Sunday start my new training cycle, working out four days a week..

[bigredmachine]

Tuesday September 21st, 2010 GPP Workout:
Went to NMF Today..

Wu: 5 minutes of cardio, BW Squats, BW Good Mornings, BW Push-Ups, Leg Swings, & Hip Circles..

Circuit 2x15-20 Each Exercise:
Cable Pull-throughs
Seated DB Shoulder Press
High Knee Box Step-Ups w/BB
Bentover DB Rows
Inner/Outer Hip Machine
Reverse Pec-Deck Flies
Incline T
Seated Calf Raises
L Raises
4 Level Abs

Extra Stuff:
Wrist Roller x2 sets
Machine Dips 1x20
Concentration DB Curls 1x20 (Left Arm Only)

10 more minutes of cardio to finish up. My body is really starting to feel good again even though I was really huffing and puffing doing this full body circuit today, maybe if I wasn't so fat I wouldn't have that problem but oh well. The only thing I need to do now is get my diet right ;D

After working on my block periodization plan over the last few days I have finally come up with a "tentative" plan to go with. Instead of doing two separate cycles I have decided to go with one really long one So starting next Sunday I will be working out 4 days a week on a Sunday/Monday/Wednesday/Friday schedule for the time being.

And here is what my tentative plan looks like:
Week 23 Accumulation 6x5 @55% (Raw)
Week 22 Accumulation 5x5 @60% (Raw)
Week 21 Accumulation 5x5 @65% (Raw)
Week 20 Accumulation 5x4 @70% (Raw)
Week 19 Accumulation 4x4 @75% (Raw)
Week 18 Deload/Restoration 2x3 @60%
Week 17 Transmutation 6x3 @76-80% (Raw)
Week 16 Transmutation 5x3 @81-85% (Raw)
Week 15 Transmutation 5x2 @86-90% (Raw)
Week 14 Deload/Restoration 2x2 @65%
Week 13 Accumulation 5x5 @65-70% (Raw or Light Gear)
Week 12 Accumulation 5x4 @72-75% (Raw or Light Gear)
Week 11 Accumulation 4x4 @77-79% (Raw or Light Gear)
Week 10 Deload/Restoration 2x3 @65%
Week 9 Transmutation 6x3 @78-82% (Shirt, Briefs, and/or Suit)
Week 8 Transmutation 5x3 @83-85% (Shirt, Briefs, and/or Suit)
Week 7 Transmutation 5x2 @86-89% (Shirt, Briefs, and/or Suit)
Week 6 Deload/Restoration 2x2 @70%
Week 5 Realization 4x2 @90-92 (Full Gear)
Week 4 Realization 3x1 @95% (Full Gear)
Week 3 Realization 2x1 @97-100% (Full Gear)
Week 2 Deload/Restoration 2x1 @70% (Raw)
Week 1 Meet Week New Maxes

[Brian Hill]

Looks like a pretty solid plan, BIG buddy!

So does that mean you wont be squatting with us on Saturday's anymore???