BIG RED MACHINE'S Training Log (Team MDBB)

[bigredmachine]

Week 17 Tuesday November 9th, 2010 Upper/Lower Transmutation:

WU: 5 minutes cardio, BW Squats, BW GM's, Arm Circles, & Some Stretching..

Barbell Bench Press:
45x20 -Competition Grip & Setup
135x5
185x3
225x1
Added Wrist Wraps
255x3x3 sets
265x3x2 sets -Shifted Grip Towards Weak Side

Rack Pulls 2-3" Below Knee (Pin 30):
225x8
315x3
Added Straps & Belt
455x3
545x3
605x3

Hack Squat:
90x10
180x10
270x10
270x10

Circuit:
Rope Face Pulls- 120x15, 135x15
DB Side Bends- 75x15, 100x15
Pec-Deck Flies- 60x15, 80x15

10 minutes of cardio to finish up.

Not a bad workout today but man my lower back is killing right now I think from the rack pulls

[bigredmachine]

Week 17 Thursday November 11th, 2010 Upper/Lower Transmutation:

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

Sumo Deadlifts (Raw):
135x8 -Used Hook Grip on All Sets Today
225x4
315x3
Added Belt
405x3
455x2x5 sets
*I used some chalk today which really helped on my grip except for my last set I had to break out the straps b/c I tore open about 3 or 4 calluses on my hands Oh well..

Leg Press:
200x10
380x5
470x5
560x5
650x5
*Was aiming to do box squats but I decided to play it smart and pass on it today and try to save on my lower back alittle bit*

Close-Grip Incline Bench Press:
45x15 -Index on Smooth
95x10
Added 40lbs of Suspended Chains
135x10
155x10x3 sets

Circuit:
Back Extensions- BWx12x2 sets
Overhead Rope Exts- 2x15
DB Hammer Curls (Palms In) 30x10, 45x10 ea arm
AB Roller- BWx12x2 sets

10 minutes cardio to finish up.

Man this was an absolute brutal workout today! And honestly I probably shouldn't have deadlifted with the way my back was feeling but I couldn't say no to my ego today. At least I have a couple days off to recover before my next workout so hopefully it will heal up by then.

[bigredmachine]

Week 16 Sunday November 14th, 2010 Upper/Lower Transmutation:
Went to MDBB Today:)

Full Squat w/Squat Bar (Raw):
145x6
235x4
325x2
415x1
Added Belt & Knee Sleeves
505x2x4 sets
535x2x2 sets

5 Board Press:
45x20 -Pinky on Rings Grip
95x10
145x5
Added 5 Board
225x3
275x3
Added Wrist Wraps
315x3
335x3
350x3

Snatch Grip RDL w/Squat Bar:
55x10
145x8
195x8
245x8

Circuit:
Pulldown Abs (Sides) 95x8x2 sets each side
Int/Ext Rotations w/Tubing 2x20 each way
Reverse Hyper's 180x12x2 sets

Done.

[bigredmachine]

Week 16 November 16th, 2010 Upper/Lower Transmutation:

WU: 5 minutes on Elliptical..

Barbell Bench Press (Raw):
45x20 -Used Competition Grip
95x10
135x5
185x3
225x1
Added Wrist Wraps
275x3x3 sets
285x2x2 sets -Shifted Grip Towards Weak Side

Chest Supported Rows:
45x10
90x5
115x5x3 sets

Leg Press:
180x10
380x8
470x8
560x8
640x8

Circuit:
Calf Raises on Leg Press- 380x20x2 sets
Band Face Pulls- Light x15x2 sets
Barbell Front Raises- 45x12x2 sets
Single-Arm Tricep Creepers w/Cable- 105x15, 120x15
Single-Arm Bicep Curls w/Tubing (Left Arm Only) 2x25
Machine Abs 2x20

10 minutes cardio to finish up.

A decent workout today. I decided to do CSR's today instead of Rack Pulls to save on my lower back since it's still bothering me alittle bit from last week.

[bigredmachine]

Week 16 Thursday November 18th, 2010 Lower/Upper Transmutation:

WU: 5 minutes cardio, BW Squats, BW GM's, Leg Swings, Hip Circles, and some stretching..

Sumo Deadlifts:
135x8 -Used Hook Grip on All Sets Today
225x3
315x2
Added Belt
405x2
Added Size 50 Metal Pro Briefs
495x2x5 sets
*Had to used straps on my last set b/c I tore open a couple of calluses (again) to the point that blood was coming out

Hack Squats:
90x10
180x4
270x4
360x4
510x4

CG Incline Bench Press w/Crazy Bells:
45x20
95x10
Added 10lb Plates to each side hanging f/Bands
135x8
Added 15lb Dumbbells to each side hanging f/Bands
135x8
155x8
185x4
*I think could have gotten a couple of more reps on this but I did not have a spotter so I did not want to risk it.

Circuit:
AB Roller- BWx12, 15
Band Good Mornings- Average x15x2 sets
Reverse Barbell Curls- 45x15, 20
Rolling Dumbbell Extensions- 25x15, 35x15[/b]

Done.

[Brian Hill]

Lots-o-volume Mr. Metcalf! You should be strong(er) than ever come March.

[bigredmachine]

That's exactly what I am banking on! I think it's definitely going to carry huge devit ends, especially for my push/pull game come March

[bigredmachine]

Week 15 Sunday November 21st, 2010 Lower/Upper Transmutation:
Went to MDBB Today!

AM Workout-

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

Full Squat w/Bow Bar:
55x8-10
145x5
235x3
325x2
Added Belt
415x2
505x2x3 sets
*Just wasn't feeling it on squats today. So I elcected to go alittle lighter and do alittle less volume. I was still in the 80 percent range for my Raw Squat Training Max, so not all was lost.

4 Board Shirted Bench Press:
45x20 -Used Competition Setup & Grip on All Sets Today
95x10
135x5
185x3
225x2
Added 4 Board
315x2
Added Size 58 Metal Ace Shirt & Wrist Wraps
365x2
Added Belt
405x2
455x2
495x2 -Shifted Grip Towards Weak Side
*It felt Great to put my shirt on again today and feel alittle weight in hands!

Good Workout this morning. I would like to give a special thanks to Brian for coming alittle bit earlier today to help me out since I had to leave early and as always a special thanks to Tony and Jazz for also helping me out. You guys are the best! I did kinda felt bad however about leaving early especially since Tony wasn't finish benching but I had to run, so hope everything went well after I left..

PM Workout-

Decided to go back to finish up my workout this evening after my little Thanksgiving get together w/the family this afternoon. And Here is what I did:

25 minutes cardio on Ellitpical.

Circuit:
Pulldown Abs- 120x12x2 sets
Back Extensions- BWx12x2 sets
Int/Ext Rotations- Tubing x20x2 sets each way
Rope Pushdowns 120x20x2 sets
DB Hammer Curls (Palms Facing)- 25x12, 35x12 ea arm
Walking Lunges- BW x12x2 each leg

[bigredmachine]

Week 15 November 24th, 2010 Upper/Lower Transmutation:

WU: 5 minutes on Ellticpical..

Barbell Bench Press (Raw):
45x20- Used Competition Grip & Setup
95x10
135x5
185x3
225x1
Added Wrist Wraps
295x2x3 sets -Shifted Grip Towards Weak Side
305x2
*Wanted to do 315 for a double on my last set but I did not have anyone handing off or spotting me so I didn't want to risk it*

Rack Pulls (Pin 28 Slightly Above Knees):
135x10 -Used a Conventional Stance w/a Double Overhand Grip
225x5
315x3
Added Belt
405x2
Added Straps
495x2
585x2
675x2 -PR (I Think)

Circuit:
Lat Pulldowns (Wide Grip)- 130x12, 150x12
Leg Extensions- 75x15, 85x15
Push-Ups w/Feet Elevated- BWx15x2 sets
Lying Hamstring Curls- 75x15, 85x15
Speed Twists w/Plate- 35x15x2 sets each side

10 minutes cardio to finish up.

Man what a great workout I had to today! I think I'm finally starting to get my swagger back on bench press, so Tony and Donnie better watch out..... well at least on raw bench anyway I mean this is the best that I have felt on bench press in a couple of years so I think this block periodization program is really working great for my bench press right now. And I can't wait until march gets here b/c if things keep going the way they have been then I am going to break some big PR's come meet time. I think also I am going to go ahead and get that Single-Ply Katana Shirt. I just need to figure out if I want to get the custom one or save $30 and get the stock one. And I guess I'll go with competition fit when I get it also.

Anyway a great workout today and I'll finish my last day for this transmutation block on Friday (Hopefully it's a good one too).. Then I'll deload next week before starting another Accumulation block for the next 3 weeks after that. And I'll post on here alittle later what I plan doing for the rest of my training cycle leading up to the meet in march.

[bigredmachine]

Here is what the next 14 weeks will tentatively look like leading up to the meet:

Week 14
Deload/Restoration

Weeks 13-11

Sunday:
Box Squat w/160lbs of Chains first two weeks & then Blue Bands the third week (Briefs Only) Wk13- 6x4 w/505, Wk12- 5x4 w/555, Wk11- 6x3 w/595
G/H Raises
Abs
1-2 Accessories

Tuesday:
DB Bench Press (High reps) first two weeks & Then switch over to BB Bench Press the 3rd week and do 6x3 in the 65-75% Range
Shoulders (Military, Front Raises, etc)
Rear Delts/Upper Back Stuff
Prehab/Rehab

Wednesday:
SLDL off Blocks Wk13- 5x4 w/315, Wk12- 6x3 w/365, Wk11- 5x3 @405
Lower Back (Back Exts or GM's)
Abs
1-2 Accessories

Friday:
Close-Grip 3 Board Press Wk13- 5x5 w/275, Wk12- 6x4 w/295, Wk11- 5x4 w/315
Lat Work
Triceps
Biceps
Prehab/Rehab Stuff

**I decided to do DB Bench Press the first couple of weeks to allow for my shoulder to heal up alittle bit since it's still hurting me right now. And I decided to do 3 Board Press instead of something like floor press as my second type of pressing movement during week just so I can handle alittle more weight and work on my high end work b/c I think that's my biggest weakness on bench press right now**

Week 10-
Deload/Restoration

Weeks 9-7

Sunday:
Shirted Bench Press Wk9- 5x3 @75-79%, Wk8- 6x2 @80-84%, Wk7- 5x2@85-90%
High Board Press (Wu to Heavy Triple or Double)
1-2 Accessories

Tuesday:
Full Squat w/Straight Weight (Briefs and/or Suit) Wk9- 5x3 w/735-775, Wk8- 6x2 w/785-825, Wk7- 5x2 w/835-875
Block Pulls (Wu to Heavy Triple or Double)
1-2 Accessories

Thursday:
Reverse Band Bench Press (Raw) Wk9- 6x3 w/335-355, Wk8- 5x3 w/365-385, Wk7- 6x2 w/385-405
Close-Grip Incline Bench Press 3-5x6-10
1-2 Accessories

Friday:
Sumo Deadlifts f/Floor (Briefs and/or Suit) Wk9- 6x2 w/495-515, Wk8- 5x2 w/525-535, Wk7- 4x2 w/545-565
Leg Press, Hack Squats, or SSB Low Box Squats (Low Volume)
1-2 Accessories

Week 6
Deload/Restoration

Weeks 5-3

Sunday-
Shirted Bench Press Wk5- 3x2 @90-92%, Wk4- 3x1 @95%, Wk3- 2x1 @97-100%
Prehab Stuff

Wednesday-
Full Squat w/Straight Weight (Full Gear) Wk5- 3x2 w/875-895, Wk4- 3x1 w/925, Wk3- 2x1 w/950+
Sumo Deadlift (Full Gear) Wk5- 3x2 w/565-585, Wk4- 3x1 w/605, Wk3- 2x1 w/615-635
Prehab Stuff

Week 2
Deload/Restoration

Week 1
Meet Week

[bigredmachine]

Week 15 November 27th, 2010 Lower/Upper Transmutation:
Got up and lifted at 6am this morning which was tough, especially on an empty stomach but I didn't really have much of a choice so I manned up and did it anyway..

Sumo Deadlifts f/Floor:
135x10 -Used Hook Grip on All Sets Today
225x4
315x3
Added Belt
405x2
Added Size 50 Metal Pro Briefs
495x2 -Work Sets
515x2
535x2

Hack Squats:
90x10
180x5
270x3
360x3
410x2
*Man these sucked today, with a capital "S". I mean I almost got buried on my last set and plus they just kill my knees*

Close-Grip Incline Press on Smith Machine:
45x20
135x10
185x6
225x6
275x4
225x10
*Not as much weight as I had originally planned on using*

Circuit:
Pulldown Abs- 120x12, 130x12
Db Hammer Curls (Palms In) 30x15
Tricep Pushdwons w/V-Handle 120x15

Kinda of ran out of time today so I didn't get in everything I wanted too but I did get all of my main stuff done. So that's what really matters even though after deadlifts I completely ran out of gas/energy. Oh Well.. Deload Week here we come

[bigredmachine]

Week 14 Tuesday November 30th, 2010 Deload-GPP Workout:

WU: 10 minutes on Ellitpical, BW Squats, BW GM's, Hip Circles, and Leg Swings..

Full Body Circuit:
Leg Press- 200x15, 400x15
Seated Cable Rows- 130x15, 150x15
Leg Curls on Stability Ball- BWx15x2 sets
Machine Dips- BWx15x2 sets
Upright Rows- 70x15, 80x15
Planks- BWx45 sec. x2 sets
Inner/Outer Hip Machine 2x15 each way
Plate Side Bends- 45x15x2 sets

Superset:
Tricep Creepers w/Cable- 90x20x1 set
Bicep Curls w/Tubing- x50x1 set (Left Arm Only)

Done.

[bigredmachine]

Week 14 Thursday December 2nd, 2010 Deload/GPP Workout:

WU: 10 minutes on elltipical..

Full Body Circuit:
Assisted Pull-Ups- BWx15x2 sets
Back Extensions- BWx15x2 sets
Push-Ups- BWx15x2 sets
High Knee Box Step-Ups- BWx15, 45x15
Scarecrows- BWx15x2 sets
Preacher Curls w/Eazy Bar- 45x15, 55x15
Rolling DB Extensions- 35x15, 40x15
Standing Calf Raises- BWx15x2 sets
Int/Ext Rotations- Tubing x15x2 sets each way[/b]

4 Level Abs x16 each way
Wrist Roller 10lbs x4 reps

Done.

[bigredmachine]

Week 14 Sunday December 5th, 2010 Lower Accumulation:
Went to MDBB Today..

WU: Sled Drags, BW Squats, Good Mornings, & Leg Swings..

Box Squats w/Squat Bar:
55x8 + 160lbs of Chains on All Sets
145x5
235x4
325x2
415x1
Added Loose Pair of Metal Pro Briefs
505x4
Added Belt
505x4x5 sets

Superset:
G/H Raises- BWx10x5 sets
Pulldown Abs- 100x15x5 sets[/b]

Walking Lunges:
BWx15x2 each leg

Reverse Hypers:
180x15x2 sets

Overall not a bad workout today but definitely not a great one. I guess that's what I get for putting squats on the back burner for the last three months. Hey but oh well, it 's time to get back to work now

[bigredmachine]

Week 14 Tuesday December 7th, 2010 Upper Accumulation:

WU: 5 minutes on Elliptical..

DB Bench Press:
40x12
65x10
75x10
85x10
100x10
85x12
75x15
65x20

Wide-Grip Lat Pulldowns:
120x15
150x15x3 sets

Superset:
Alternating DB Front Raises (Palms Facing)- 15x12, 25x10x3 sets
Reverse Pec-Deck Flies- 50x12, 80x10x3 sets[/b]

Prehab:
Single-Arm Band Pushdowns- Light x100 each arm
Single-Arm Bicep Curls- Tubing x50 Left Arm Only[/b]

20 minutes cardio to finish up.

Did not feel great today b/c I have been battling alittle bit of a cold the last couple of days but overall a decent workout today for what it was..