BIG RED MACHINE'S Training Log (Team MDBB)

[bigredmachine]

Yeah well next month wrestling season starts, well actually the last week of October it starts and alot of our tournaments will be on Fridays and Saturdays so I will not be able to lift on those days. And to be honest with you I think I will be better off from a physical stand point anyway just b/c I won't have to do back to back heavy lifting days, which really takes a toll on you after a while. So when I do start training in gear again I think Sundays I will do my Bench Press and on Tuesdays or Wednesdays do my squat and/or deadlift. Depending on which night someone else will be there. And honestly I would rather have more people there to spot on bench day than a squat day. Especially since we have those safety chains ;D Because they may save your life one day well at least if they're higher than six inches off the damn ground!

Oh and I just saw where you guys posted the videos online of the meet. Thank You for doing that! I tell you what, man did I look like a piece of shit. I think I need go train at the BIG Iron gym so that I can train with that guy from their video that Rick Hussey was picking on. As far as looking back at the video's I know the squats it was the setup and bar placement that fucked me up, and perhaps that circa max phase that we did also might have caused me some problems when I got to the meet. As for the bench press I think I need to keep working on my lockout and also chop off my right arm. In the deadlift I just need to heal up but also it seems like I over pull it alittle bit and do an over exaggerated lockout kind of like the Europeans do. Now there's nothing wrong with that I guess but if I could cut down on some that extra motion and only pull as far as I need too then perhaps I could make some bigger gains. Kinda of like our boy Dessi when he's locking out his deadlift Anyway I was kind of wondering what happen to my last deadlift since it wasn't on the video, did you guys not get that one? Just Wondering...

[bigredmachine]

Thursday September 23rd, 2010 GPP Workout:
Went to NMF...

WU: 5 minutes on Ellitpical..

Leg Press 3x15 Superset w/:
Seated Cable Rows 3x15

Back Extensions 3x15 Superset w/:
BW Push-Ups (Regular) 3x15

Seated Leg Curls 3x15 Triset w/:
Hammer Shrugs 3x15
Ab Roller 3x12

Tricep Pushdowns 3x15 Superset w/:
DB Hammer Curls 3x15

Int/Ext Rotations w/Tubing 2x15

Done

[Brian Hill]

Sept 23, 2010 14:04:12 GMT -5 bigredmachine said:

Yeah well next month wrestling season starts, well actually the last week of October it starts and alot of our tournaments will be on Fridays and Saturdays so I will not be able to lift on those days. And to be honest with you I think I will be better off from a physical stand point anyway just b/c I won't have to do back to back heavy lifting days, which really takes a toll on you after a while. So when I do start training in gear again I think Sundays I will do my Bench Press and on Tuesdays or Wednesdays do my squat and/or deadlift. Depending on which night someone else will be there. And honestly I would rather have more people there to spot on bench day than a squat day. Especially since we have those safety chains ;D Because they may save your life one day well at least if they're higher than six inches off the damn ground!

Oh and I just saw where you guys posted the videos online of the meet. Thank You for doing that! I tell you what, man did I look like a piece of shit. I think I need go train at the BIG Iron gym so that I can train with that guy from their video that Rick Hussey was picking on. As far as looking back at the video's I know the squats it was the setup and bar placement that fucked me up, and perhaps that circa max phase that we did also might have caused me some problems when I got to the meet. As for the bench press I think I need to keep working on my lockout and also chop off my right arm. In the deadlift I just need to heal up but also it seems like I over pull it alittle bit and do an over exaggerated lockout kind of like the Europeans do. Now there's nothing wrong with that I guess but if I could cut down on some that extra motion and only pull as far as I need too then perhaps I could make some bigger gains. Kinda of like our boy Dessi when he's locking out his deadlift Anyway I was kind of wondering what happen to my last deadlift since it wasn't on the video, did you guys not get that one? Just Wondering...

Sounds good to me! I'm always there on Tuesday and Wednesday nights sometime between 6-7 depending on what time I get off work. Shawn and Donnie are there sometimes too. So you squatting on either of those nights should be no problem!

You're not a complete piece of shit... haha. You just had a bad day! You'll get it right the next time (I hope) or we'll have to kill you...

As far as the video goes, I'm not sure what happened but my Dad somehow missed Shawn's first bench and your third Deadlift. So I'll have to choke his ass out if it happens again!

[bigredmachine]

Lol. I accept your offer on killing me if I don't get it right next time. Haha...

Hey Brian I was just thinking about the video's and I was wondering if it would be too much trouble to see if you could cut out the part with me successfully squatting the 959 so maybe I could post on my facebook account? I really don't want anybody else to see my other shitty lifts. Only the good one. And it's no hurry or big deal if you can't do it but I thought it would be nice if I could put that on there.

Thanx Little Buddy

[bigredmachine]

Week 23 Sunday September 26th, 2010 Upper Accumulation:
Went to NMF Today..

WU: 5 minutes on Elliptical..

Barbell Bench Press:
45x20 (Competition Setup & Pinky on Rings Grip)
95x10
135x5
185x5x6 sets (55%)
*Bench Press felt a little heavy today but then again I did feel like shit I guess from drinking some last night and/or also probably b/c I used a closer grip today and will continue doing that over the next three weeks. Anyway as a side note I am using 335 as my training max for the bench press so that's what I am basing my percentages off of..

DB Incline Bench Press:
40x10
65x12x3 sets

Barbell Front Raises Triset w/:
25x15x3 sets

Pec-Deck Flies:
50x15x3 sets

DB Side Raises:
12x15x3 sets

One-Arm Cable Curls:
30x50x1 set (Left Arm Only)

15 minutes of Cardio to finish up..

Overall a pretty decent workout today

[bigredmachine]

Week 23 Monday September 27th, 2010 Lower Accumulation:

WU: 5 Minutes Cardio, BW Squats, BW Good Mornings, & Leg Swings..

BB SLDL off 2" Blocks (Beltless):
135x10
225x5
275x5
345x5x2 sets (55%)
325x5x3 sets *Had to lower the weight b/c I was having trouble holding onto the bar today

Wide-Grip T-Bar Rows:
45x10
90x10
135x10x3 sets

Barbell Shrugs Superset w/:
185x15
235x12
285x10 *Again having grip issues today when trying to hold onto the bar, so wasn't able to get the desired amount of reps

Band Good Mornings:
Green x15x3 sets

Pulldowns Abs Superset w/:
80x15
100x15
120x15

Rope Face Pulls:
75x15
90x15
105x15

Plate Pinches:
10's x30 sec. x2 sets

15 minutes of cardio to finish up. Man did I have a shitty workout today! I could not hold onto the bar to save my life. So I don't know what was wrong with me. I know one thing though in the future going forward I am definetly going to change up my rep scheme for the deadlifts b/c 5 reps is just too many

[Brian Hill]

Maybe you can use straps for the higher rep sets?

[bigredmachine]

Yeah I thought about that but I just feel like I would be breaking some kind of MAN law by doing that, you know what I mean. Especially with how light the weight actually was..

[bigredmachine]

Week 23 Wednesday September 29th, 2010 Upper Accumulation:

WU: 10 minutes on Ellipitcal..

Standing Barbell Military Press:
45x15 (Middle Finger on Rings)
95x8
125x6x5 sets (55%)
*Based percentages off of a projected military press max of 225.

Assisted Dips:
BWx10x4 sets
*Damn, these are alot harder than they use to be Lol..

Wide-Grip Lat Pulldowns:
100x12
120x12
150x12
170x12

DB Tate Presses Superset w/:
25x12
45x12
60x12
70x12

DB Hammer Curls (Palms In):
25x12
30x12x3 sets

Overhead Tricep Rope Exts Superset w/:
105x20
120x20

Barbell Wrist Curls:
75x20x2 sets

15 minutes of Cardio

-Finally a good solid workout today ;D

[Brian Hill]

Sept 29, 2010 12:46:41 GMT -5 bigredmachine said:

Yeah I thought about that but I just feel like I would be breaking some kind of MAN law by doing that, you know what I mean. Especially with how light the weight actually was..

Nah... I know Chuck Vogelpohl uses straps when he does heavy rack pulls so if he uses straps there is NO FUCKING WAY it breaks a man law. haha

[bigredmachine]

Dammit Brian, you missed my point entirely! Lol

My point was that the weight that I was using wasn't heavy. Now I totally agree with you about wearing straps if I was trying to lift some heavy ass weights but I wasn't.

[bigredmachine]

Week 23 Friday October 1st, 2010 Lower Accumulation:
Went to NMF Today..

WU: 5 minutes of cardio, BW Squats, BW Good Mornings, Leg Swings, and Hip Circles..

Box Squats w/Olympic Bar (Beltless):
135x10
225x5
295x5
345x5x6 sets (55%)

Leg Press:
180x12
380x12
470x12
470x12
470x12

Lying Leg Curls Superset w/:
85x15
125x15x3 sets

Lying Leg Raises:
BWx10x4 sets

Inner/Outer Hip Machine:
2x15 each way

Walking Lunges:
BWx12x2 sets el

15 minutes cardio to finish up..

*Man my legs were smoked after this workout! I know I'm going to be pretty sore over the next few days. I'm just not use to doing this high of volume for legs. But overall a pretty decent workout today. My speed was excellent on squats today, though the bar did feel "kinda" heavy on my back. But I guess after not having one on back in almost three weeks it will do that to you

*As side note I am using a 625 training max for both my squat and deadlift. Though honestly I have no idea what my raw max is for squat so I figured it was a good number to go with..

[bigredmachine]

I PASSED MY DRUG TEST!!!!!!!!!!!!!!!




I guess you could say I feel vindicated And no one can ever question whether or not I was clean..

[bigredmachine]

Week 22 Sunday October 3rd, 2010 Upper Accumulation:

WU: 5 minutes on Ellipitical..

Barbell Bench Press:
45x20 -Competition Setup & Pinky on Rings Grip
45x10
95x5
135x5
165x5
200x5x5 sets (60%)

DB Incline Bench Press:
40x10
65x10
75x10
75x10
85x10

DB Front Raises Superset w/:
15x15x3 sets (Alternating each arm)

Chest Supported DB Side Raises:
15x15x3 sets

Rope Face Pulls:
105x15
120x15
135x15
150x15

Int/Ext Rotations w/Tubing:
2x15 each way

20 minutes of cardio..

[bigredmachine]

Week 22 Monday October 4th, 2010 Lower Accumulation:

WU: 5 minutes Cardio, BW Squats, BW Good Mornings, & Some Stretching..

Sumo SLDL's off 2" Blocks (Beltless):
135x8
225x5
295x5
Added Straps
365x4x2 sets
345x4x2 sets
365x3x2 sets

Wide-Grip T-Bar Rows:
45x10
90x8
135x8
160x8
180x8
205x8

Barbell Good Mornings:
135x10x4 sets

Pulldown Abs:
100x12
100x12 (Sides)
120x12
120x12 (Sides)
150x12

Seated Calf Raises (Superset w/:
180x15x3 sets

Cable Upright Rows:
90x15
105x15
120x15

15 minutes of cardio to finish up..

Man this was an absolutely brutal workout today! I mean I really thought about quitting after my second work set of deadlifts, they have been really kicking ass thus far I think with the combination of pulling from an deficit, not wearing a belt, and using my competition deadlift to base my percentages off of are what's making these so damn hard!