BIG RED MACHINE'S Training Log (Team MDBB)

[bigredmachine]

Week 14 Thursday December 9th, 2010 Lower Accumulation:

Wu: 10 minutes cardio, BW Squats, BW GM's, Leg Swings, Hip Circles, and stretching..

SLDL off 2" Blocks (Beltless):
135x10 -Used Hook Grip on All Sets
225x4
315x4x5 sets[/b]

Superset:
Hanging Leg Raises- BWx8x5
Band Good Morning's- Greenx15, Bluex15x3 sets[/b]

Triset:
Inner/Outer Hip Machine- 3x15 each way
DB Shrugs- 70x20, 100x20x2 sets
Standing Calf Raises- BWx20x3 sets[/b]

15 minutes cardio to finish up.

Felt like total crap today b/c of this cold . But I got done what I needed to get done.

[Brian Hill]

Looking Solid BIG buddy!!

[bigredmachine]

Week 14 Friday December 10th, 2010 Upper Accumulation:

WU: 5 minutes on Ellticial..

3 Board Bench Press:
45x20 -Pinky on Rings Grip for all Sets
95x10
135x5
Added 3 Board
225x5
Added Wrist Wraps
275x5x5 sets
225x20

Wide-Grip T-Bar Rows:
45x10
90x10
160x10x4 sets

Superset:
Overhead Rope Extensions- 105x15x3 sets
DB Hammer Curls (Palms In)- 30x15x3 sets[/b]

Done.

Still feeling like crap b/c of this darn cold but hey I manned up and still got my training done!

[bigredmachine]

Week 13 Sunday December 12th, 2010 Lower Accumulation:
Went to MDBB..

Box Squat w/Texas Squat Bar:
55x5 -Plus 160lbs of Chains Used on All Sets
145x4
235x3
325x2
415x1
Added Loose Pair of Briefs
505x1
Added Belt
555x3
525x4x3 sets
525x5

Superset:
Pulldown Abs (Sides)- 100x12x2, 110x12x2, 120x12x2 sets
G/H Raises w/Plate- BWx10, 25x8x5 sets[/b]

Walking Lunges w/DB's:
BWx10
25x12x2 sets

Done.

[bigredmachine]

Week 13 Monday December 13th, 2010 Upper Accumulation:

WU: 5 minutes on elliptical..

DB Bench Press:
20x20
40x10
50x8
75x6
100x6
115x5x3 sets
*Man these felt extremely heavy today and I was aiming to work up alittle heavier especially with how easy my dumbbell game felt last week but it just wasn't happening today, darn it *

Triset:
Wide Neutral-Grip Lat Pulldowns- 100x12, 130x12, 160x12, 180x12, 200x12
Standing Barbell Military Press- 45x12, 95x12x2, 105x12x2 sets *Went really light on these day since these are what I hurt my shoulder on a few weeks ago*
Rope Face Pulls- 90x15, 120x12x2, 135x12x2 sets

Push-Ups w/Hands Elevated on Dumbbells:
BWx15x2 sets

15 minutes cardio to finish up.


This workout helped remind me of why I hate benching the day right after squatting b/c it usually never goes well. And really if wasn't for db bench sucking so much this would have been really a great workout today!

[bigredmachine]

Week 13 Wednesday December 15th, 2010 Lower Accumulation:

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

SLDL's off 4" Blocks (Beltless):
135x10 -Used Hook Grip on All Sets
225x5
315x3x2 sets
335x3x2 sets
355x3x2 sets

Superset:
Back Extensions- BWx12x5 sets
Ab Roller- BWx12x5 sets[/b]

Was planning on doing more stuff but I ran out of time today..

[bigredmachine]

Week 13 Thursday December 16th, 2010 Upper Accumulation:

Wu: 5 minutes on elliptical..

3 Board Bench Press (Raw):
45x20 -Used Pinky on Rings Grip
95x10
135x5
185x3
Added 3 Board
225x4
Added Wrist Wraps
295x4x2 sets
295x3
315x3x2 sets -Switched to Competition Grip
315x4

DB Tate Presses on Slight Incline:
30x10
50x8
70x8x3 sets

DB Rows:
70x12
100x12x3 sets each arm

Circuit:
Barbell Shrugs- 225x15, 315x15x2 sets
V-Handle Pushdowns- 120x15, 150x15x2 sets
Reverse Cable Curls- 105x15, 135x15x2 sets
Int/Ext Rotations w/tubing- x20x3 sets[/b]

20 minutes of cardio to finish up.

I think next week for my second bench day I might do some reverse band bench press to like a 2 Board for some triples, so I can handle alittle more weight...

[bigredmachine]

SPF Brute Strength Gym Shamrock Powerlifting Meet Training

Week 12 Sunday December 19th, 2010 Lower Accumulation:
Went to MDBB Today..

WU: 2 Trips w/Sled, BW Sq's, BW Gm's, Leg Swings, Hip Circles, and some stretching..

Full Squat w/Straight Weight:
145x8
235x5
325x3
415x2
Added belt
505x1
Added Size 58 Metal Ace Pro Squatter Only
595x4x2 sets
645x3x2 sets
685x3
735x3

Superset:
Pulldown Abs- 95x10, 120x10, 130x10, 140x10, 150x10
G/H Raises- BWx15x5 sets[/b]

Walking Lunges:
BWx15x3 sets each leg[/b]

Reverse Hyper:
90x15
180x12x2 sets[/b]

Good Workout I guess, the squats could have been alittle lower but man my back is just killing me right now. I swear when you hurt your back it's got to be one of the worst feelings in the world. No matter which way you move or turn it's going to hurt! So I hope it heals up fast b/c this is not fun right now

[bigredmachine]

Week 12 Wednesday December 22nd, 2010 Upper Accum/Lower Rehab:

Wu: 5 minutes on Ellitpical..

Reverse Glute Machine:
2x15

Back Extensions:
BWx12x2 sets

Seated Hammer Strength Incline Press:
90x12
130x10
180x6x3 sets

Seated Hammer Strength Shoulder Press:
90x12x4 sets

Chest Supported Rows:
45x12
60x12x3 sets

Reverse Pec-Deck Flies:
40x12
80x12x3 sets

Pec-Deck Flies:
60x20x2 sets

10 minutes on bike to finish up.

[/b]

Well my back is still jacked up.. This is kind of injury that really worries me especially when it comes to my powerlifting career. I mean I have hurt my back before but usually after a couple of days it would start getting better, this hasn't much at all. I mean I couldn't even do regular bench press, when I tried to lay down on the bench I couldn't even put my feet on the floor. The best I could manage was getting my tippy toes to touch the floor. So that's why used machines only today. So I'm really concerned right now and hoping and praying that heals up soon because this would be a sucky way to go out. I think I might go and try to get a back massage either today or tomorrow and see if that doesn't help. If not I may have to go see a doctor about it, so we'll just have to wait and see..

[Brian Hill]

Damn Scott. I hope your back get's better BIG buddy!

[bigredmachine]

Me Too! Thanks. Tomorrow I think I am going to stay home so you and Tony have a good training session without me. And also have a Merry Christmas!!

[bigredmachine]

SPF Brute Strength Gym Shamrock Powerlifting Meet Training

Week 11 Monday December 27th, 2010 Upper/Lower Deload:

WU: 5 minutes on Elltipical, BW Squats, BW GM's, Leg Swings, Arm Circles, and Some Stretching..

Superset:
Barbell Bench Press (Comp. Grip)- 45x20, 95x10,, 135x6, 185x3, 205x3, 225x3, 245x3
Full Squats w/Olympic Barbell- 45x15, 135x10, 185x5, 225x3, 275x3, 325x3x2 sets

Superset:
Lat Pulldowns (Wide-Grip)- 110x12, 160x12, 180x12
Back Extensions- BWx12x3 sets

Superset:
Pulldown Abs- 90x15, 120x15x2 sets
Leg Extensions- 55x15, 95x15, 115x15

Circuit:
Standing Barbell Curls- 45x15x2 sets
Tricep Pushdowns w/Straight Bar- 90x20, 135x20
Int/Ext Rotations w/Tubing- 2x15 each way

10 minutes of cardio to finish up.[/b]

Man, from a mental standpoint it felt great to get back in the gym again!! But from a physical standpoint everything felt heavy and that was kinda of expected especially after missing pretty much a whole week of training and not to mention dealing with an injury. So I kinda felt like I was starting at zero again and the last three months of training have gone down the drain, after I felt I was really starting to make some really good gains. But oh well this not the first injury that I have had to deal with so I know I can't dwell on the past, I can only move forward and go from there. I think on thrusday I'll do another full body workout or maybe divide it up into two days (thrusday & friday) but we'll see. Then this weekend if all goes well, I'll start back on my regular training program. I think I'll do two more weeks of accumulation, then a deload, then two weeks of transmutation, then a deload, then two weeks of realization, followed by deload, then the meet the next week. It's not a perfect plan but I think it's what I'm going to go with given my recent setbacks

[Brian Hill]

Forward.... the only direction!

I fucking hate injuries... I think that's one of the only things that can make me cry. haha

[bigredmachine]

Yeah Me Too Lol.. I think I have done enough crying over the last 5 or 6 years from injuries to last the rest of my life

[bigredmachine]

SPF Brute Strength Gym Shamrock Powerlifting Meet Training

Week 11 Thursday December 30th, 2010 Upper/Lower Deload:

WU: 5 minutes cardio, BW Squats, BW Good Mornings, BW Push-Ups, Leg Swings, Arm Circles, and Some Stretching..

Barbell Decline Bench Press:
45x20 -Pinky on Rings Grip on All Sets
95x10
135x5
185x3
235x2
255x2
275x2

Barbell RDL's:
45x15 -Used Hook Grip on All Sets
135x10
185x6x3 sets

Circuit:
Hanging Leg Raises- BWx10x2 sets
Seated Cable Rows- 160x12x2 sets
Lying Leg Curls- 105x12x2 sets
Band Pull-Aparts- Mini x15x2 sets
Walking Lunges- BWx12x2 sets
DB Hammer Curls- 35x12x2 sets
Overhead Rope Exts- 105x12x2 sets[/b]

20 minutes cardio to finish up!

Not too bad of a workout today. My back is finally starting to feel "alittle" better but it's still not a 100% and it might be a while before it is so we'll just have to be smart moving forward. I think this weekend I'll probably just go light and do some speed box squats with some chains and stay around 4 plates for my work sets just to ease my way back into it while at the same time still get some good work in.