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Post by Brian Hill on Aug 24, 2010 20:58:07 GMT -5
Well... I haven't posted in a while b/c the board has been fucked up. Proboards.com somehow lost an entire month worth of posts and I was trying to figure out what happened and how we could get it back. Apparently there is no solution. Soooo, I'll just pick up where we are now. 3 weeks out from the meet.
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Post by Brian Hill on Aug 24, 2010 21:06:03 GMT -5
Week 3, Day 1 - SQUAT & DEADLIFT Day
Saturday - August 21, 2010
First week of Circa-Max phase today...
Squat - 14" Box, w/ BLUE-bands + GREEN-bands Bar x 2 145 x 2 Added Briefs (Size 40 INZER Predators) 195 x 2 235 x 2 Added Belt 285 x 2 325 x 2 Added Suit, Straps DOWN (INZER Leviathan) 375 x 2 415 x 2
Deadlift - from the floor, w/ Mini-bands 315 x 6 x 1 Added Belt 405 x 1 x 1 *Size 40 Briefs for ALL sets
45* Back Raises - w/ Barbell on back 45 x 8 65 x 8 85 x 8 105 x 8
Sit-Ups on GHR - w/ Dumbell behind head 10 x 8 15 x 8 20 x 8 25 x 8
I needed a day like this! Squat fealt strong for the first time in a LONG time. I'm getting excited about the meet.
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Post by Brian Hill on Aug 24, 2010 21:18:40 GMT -5
Week 3, Day 2 - BENCH PRESS Day
Sunday - August 22, 2010
Bench Press - w/ straight weight Bar x 20 95 x 10 135 x 5 185 x 3 225 x 1 275 x 1 315 x 1 ~ 3-Board Added Shirt (Custom 2-ply TITAN Super Katana) 405 x 1 ~ 2-Board 425 x 1 ~ 1-Board 445 x 0 ~ To the Chest 445 x 0 ~ To the Chest 465 x 0 ~ To the Chest 405 x 5 ~ 3-Board 425 x 5 ~ 3-Board 455 x 3 ~ 3-Board
Dumbell Floor Press - 50 x 10, 60 x 10, 70 x 10
Chest Supported Rows - 3 plates x 3 x 8
1-Arm Pulldowns - 50 x 3 x 10 per side
Dizenzo Pulls - 75 x 3 x 15
Dumbell Shrugs - 80 x 3 x 20
Well, today fuckin' sucked! The 445 was my planned OPENER... I took forever to touch and got really out of position to touch and when I finally got the press command I ran out of gas about 3/4 of the way up. I retook it and the same thing happened. I bumped the weight up but it did no good. The same thing still happened. So I just went ahead and did some reps off a 3-Board to feel some heavyish weight and get some real work in... I honestly hate this shirt. I can't wait til after this meet so I can get a Rage-X. I think the groove and style of that shirt will fit my benching style much better. That and I just need to get stronger! As far as all 3 lifts go, I think I just need to get my strength up! I know how to use the gear to it's full potential and get a big carryover out of it. I'm just piss ass weak! I see 8-12 weeks of RAW work taking place after this meet.
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Post by Brian Hill on Aug 24, 2010 21:31:28 GMT -5
Week 3, Day 3 - Lower Body Assistance
Tuesday - August 24, 2010
Box Jumps - 20 jumps to a 32" Box from sitting on a 14" Box
CV Deadlifts - 100 x 5 x 10
Circuit: Glute-Ham Raises - BW x 2 x 20 45* Back Raises - BW x 2 x 20 Leg Extensions - 50 x 2 x 20 Lying Leg Raises - BW x 2 x 20 Sit-Ups on GHR - BW x 2 x 10
Decent workout. Nothing too exciting. Just doing work and looking forward to Saturday!
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Post by bigredmachine on Aug 25, 2010 6:10:09 GMT -5
Damn I didn't realize that you failed three times to touch and press the weight on Sunday! Well at least your honest on the part about being weak Anyway stick with it "little" buddy, you'll figure it out, just watch Braveheart before you come in on Sunday and that will help you get dialed in...
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Post by Brian Hill on Aug 25, 2010 20:43:14 GMT -5
Damn I didn't realize that you failed three times to touch and press the weight on Sunday! Well at least your honest on the part about being weak Anyway stick with it "little" buddy, you'll figure it out, just watch Braveheart before you come in on Sunday and that will help you get dialed in... Haha. Yeah, I suck! I'll see what I can do about the Braveheart thing, BIG buddy.
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Post by Brian Hill on Aug 25, 2010 20:50:07 GMT -5
Week 3, Day 4 - Upper Body Assistance
Wednesday - August 25, 2010
V-Bar Pushdowns - 60 x 3 x 12
JM Press - 105 x 3 x 8
Dumbell Extensions - 40 x 3 x 12
Cable Curls - 50 x 3 x 12
Hammer Curls - 30 x 3 x 12
Superset: Dumbell Front Raises - 20 x 3 x 15 Dumbell Side Raises - 20 x 3 x 15
Rotators - Misc. Exercises just to pre-hab for Sunday.
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Post by Brian Hill on Aug 28, 2010 17:11:24 GMT -5
Week 2, Day 1 - SQUAT & DEADLIFT Day
Saturday - August 28, 2010
Last Week of Circa-Max... Working up to a Max Single today!
Squat - 14" Box, BLUE-bands + GREEN-bands Bar + BLUE x 6 Bar + BLUE + GREEN x 4 145 x 0.... As soon as I un-racked it I fealt something pop in my lower back, right above my ass crack and it shot a pain up my spine and down both of my legs. So I re-racked it and limped away. I guess I just slipped a disc out of place. I've done this same thing 3 previous times in the last few years. Everytime it's happened it's when I'm doing something extremely light that should not cause such an injury. Either way, I'm gonna give it a few days rest and see if I can move around any better. I'm gonna do as much stretching and re-hab stuff as I can for the next several days and give squatting one more chance next Saturday before I pull out of the meet. Since it happened around 5 hours ago it has only gotten stiffer and more painful. I'll start trying to get some blood to it and work the soreness out tomorrow. In the meantime, I'm just gonna load up with some Ibuprofen and try to go to work... Oh well, shit happens!
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Post by Brian Hill on Aug 30, 2010 22:56:09 GMT -5
Week 2, Day 2 - BENCH PRESS Day
Sunday - August 29, 2010
Bench Press - w/ Reverse PURPLE-bands 135 x 5 x 20
Behind The Neck Pulldowns - 100 x 3 x 10
Rear Delt Flyes - 10 x 3 x 15
Well... Today was a deload day sorta. I had planned to do Speed Work with bands. But my back is way too fucked to try to arch on the bench. Jazz had the Reverse-bands set-up already so I just worked in with her. She worked up to 405 off the chest in her shirt! I did 135... haha. I couldn't arch any what-so-ever. So I just kept my back flat and actually held my legs/feet up like you see so many D-bags do at commercial gyms to try and keep any and all pressure off the lower back. I went with Behind the Neck Pulldowns b/c leaning backwards to pull the bar to my chest really aggravated my back. So keeping upright and pulling to behind the head was a smarter option. After what's logged, I tried to do as much stretching and PVC rolling and Back Raises as possible in an attempt to help. It still hurts like a bitch. I can bend over without too much pain, but twisting/turning at the waist is very painful and trying to arch at all is VERY painful. Just waiting it out...
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Post by Brian Hill on Sept 2, 2010 17:55:44 GMT -5
Week 2, Day 3 - Lower Body Assistance
Tuesday - August 31, 2010
Back is still fucked... I just went in and did alot of random stretching and rehab/prehab type stuff. Feeling slightly better?
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Post by Brian Hill on Sept 2, 2010 17:59:54 GMT -5
Week 2, Day 4 - Upper Body Assistance
Wednesday - September 1, 2010
Rope Pushdowns - 25 x 3 x 15
Swiss Bar Overhead Extensions - 95 x 3 x 8
Standing One-Arm Extensions - Mini-band x 3 x 12
Cable Curls w/ Rope - 25 x 3 x 15
Barbell Curls - 65 x 5 x 10 w/ 10 seconds rest between sets
Concentration Curls - 20 x 3 x 15
Dumbell Side Raises - 30 x 3 x 15
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Post by Brian Hill on Sept 5, 2010 22:20:01 GMT -5
Week 1, Day 1 - SQUAT & DEADLIFT Day
Saturday - September 4, 2010
Squat - No Box, w/ straight weight 145 x 6 255 x 4 Added Briefs (Custom INZER Grid-Stitched Predators) 345 x 2 435 x 2 Added Suit, Straps DOWN (INZER Leviathan) 525 x 1 615 x 1 Straps UP, Added Knee Sleeves 705 x 1
Deadlift - from the floor, w/ straight weight 335 x 6 x 1 *All sets RAW, Belt Only
45* Back Raises - GCB x 3 x 15
Sit-Ups on GHR - BW x 3 x 15
Well, I decided to test the back out today and work up to something near my planned opener on Squat... All went well! ;D I changed a few minor things about my set-up that help take some of the pressure off of my lower spine and on top of that, it felt a lot STRONGER and more stable doing it this way too. So, I'm ready for the meet!
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Post by Brian Hill on Sept 5, 2010 22:25:21 GMT -5
Week 1, Day 2 - BENCH PRESS Day
Sunday - September 5, 2010
Bench Press - w/ straight weight Bar x 20 95 x 10 135 x 5 185 x 3 225 x 2 275 x 1 Added Shirt (Custom 2-ply TITAN Super Katana) 365 x 3 ~ 3-Board 405 x 1 ~ 3-Board 435 x 1 ~ 2-Board 435 x 1 ~ 1-Board 435 x 1 ~ Half-Board
Flat Dumbell Press - 60 x 10, 70 x 10, 80 x 10
V-Bar Pushdowns - 50 x 3 x 10
Wide Grip Pulldowns - 150 x 3 x 10
Rear Delt Flyes - 15 x 3 x 15
Pretty much same story today as yesterday.... I just wanted to get close to my planned Opener to see if everything was still good to go for the meet.
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Post by bigredmachine on Sept 6, 2010 9:12:47 GMT -5
It looks like you had decent workout yesterday. Except for your dumbbell game, you need to work on that alittle bit ;D Have decided what you will open up with when you take your shirted opener?
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Post by Brian Hill on Sept 7, 2010 20:22:30 GMT -5
Yeah, it was a pretty good one. I'm gonna open with 225 RAW, then go to 435 Shirted... Then whatever it takes to put me 50-60 lbs ahead of Steve on Sub-Total for my third. hehe And yes... My dumbell game (along with any other RAW pressing movement) is weak as shit... After this meet, I'll be training RAW for 10-12 weeks in an attempt to actually get STRONG. Then I'll get back in the gear to start training for the Lexen Pro/Elite Meet.
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