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Post by Brian Hill on Feb 21, 2011 9:00:24 GMT -5
SPF Brute Strength Gym Shamrock Powerlifting Meet Training
Week 3, Day 1 - SQUAT & DEADLIFT
Saturday - February 19, 2011
Squat - 15" Box, w/ BLUE-bands + GREEN-bands
55 x 2 x 2
105 x 2 x 2
145 x 1 x 2
Added Belt
195 x 1 x 2
Added Briefs (Custom INZER Predators)
235 x 1 x 2
285 x 1 x 2
325 x 1 x 2
Added Suit, Straps DOWN (INZER Leviathan)
375 x 1 x 2
415 x 1 x 2
465 x 1 x 1
Deadlift – from the floor, w/ Mini-bands
135 x 3 x 1
225 x 1 x 1
Added Briefs
315 x 1 x 1
Added Belt
405 x 1 x 1
Today was rough… I was suppose to double 465 on Squat but the first rep was a GRINDER, so I racked it. I did too many sets on my way up to my work sets so I was beat by the time I got there. After I squatted I thought I’d just help all the others that were squatting with straight weight and then I’d do my Deadlifts. That was a mistake… haha! I ended up helping Brian Weston, Donnie, Jazz, and Shane for over 2.5 hours and by the time it was time to Deadlift I had NOTHING left in the tank… Oh well. Live and Learn. I’ve got 2 more weeks to bring it all together, then it’s game time!
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Post by Brian Hill on Feb 21, 2011 9:01:56 GMT -5
SPF Brute Strength Gym Shamrock Powerlifting Meet Training
Week 3, Day 2 - BENCH PRESS
Sunday – February 20, 2011
Floor Press – straight weight
135 x 1 x 5
185 x 1 x 3
Added Reverse BLUE-bands
225 x 1 x 3
315 x 1 x 1
Added Reverse GREEN-bands
365 x 1 x 1
405 x 1 x 1
315 x 3 x 5
E-Z-Bar Pushdowns – 50 x 5 x 10
Plate Front Raises – 25 x 5 x 10
Well today was NOT a good day at all… My group was working in our Shirts like we normally do on Sundays while Scott was Squatting like he always does on Sundays. When Scott was unracking his first real heavy set of the day his right knee caved in and he went down pretty hard. Needless to say, we all went into survival mode and started ripping off our Bench shirts to help Scott get off the floor and get his gear off and assess the damage and get ice on his knees, etc… So after everything was all said and done, and Scott was on the way the ER with his family, and we cleaned up all the mess, and everyone else was gone, I decided to do something. I went with Floor Press because it’s easy to bail on if you fail and the Reverse-bands allow me to overload my weak ass CNS a little bit. So anyway, today was a horrible day. We’re still not sure of the severity of his injuries, but I wish Scott a speedy recovery!
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Post by Brian Hill on Feb 23, 2011 8:39:13 GMT -5
SPF Brute Strength Gym Shamrock Powerlifting Meet Training
Week 3, Day 3 – Lower Body Assistance
Tuesday – February 22, 2011
Chain Suspended Good Mornings w/ Buffalo Bar – 225 x 3 x 8
Glute-Ham Raises – BW x 3 x 12
Leg Curls – 75 x 3 x 12
Ab-Strap Pulldowns – 100 x 3 x 8
Grappler Twists – 1 plate x 3 x 8 per side
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Post by Brian Hill on Feb 25, 2011 9:37:16 GMT -5
SPF Brute Strength Gym Shamrock Powerlifting Meet Training
Week 3, Day 4 – Back and Biceps
Wednesday – February 23, 2011
Wide Grip Pulldowns – 100 x 12, 150 x 12, 200 x 12
Chest Supported Rows – 100 x 3 x 12
Chuck V Pulldowns – 75 x 3 x 12
Low Cable Shrugs – 100 x 3 x 12
Band Pull-Aparts – Mini x 3 x 12
Hammer Curls – 40-30-20 x 3 x 6-6-6
Overhead Cable Curls – 35 x 3 x 12
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Post by Brian Hill on Feb 28, 2011 19:10:13 GMT -5
SPF Brute Strength Gym Shamrock Powerlifting Meet Training
Week 2, Day 1 - SQUAT & DEADLIFT[/u]
Saturday - February 26, 2011
Squat - [/b]15" Box, w/ BLUE-bands + GREEN-bands
145 x 1 x 1
Added Belt
235 x 1 x 1
Added Briefs (Custom Grid-Stitched INZER Predators)
325 x 1 x 1
415 x 1 x 1
Added Suit, Straps DOWN (INZER Leviathan)
465 x 1 x 1
505 x 1 x 1
Deadlift – from the floor, w/ Mini-bands
135 x 1 x 1
225 x 1 x 1
Added Briefs (Custom INZER Predators)
315 x 1 x 1
405 x 1 x 1
Added Suit, Straps DOWN (Size 52 METAL IPF V-Squatter)
455 x 3 x 1
Reverse Hypers – 225 x 2 x 20
Pulldowns Abs – 50 x 2 x 20
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Post by Brian Hill on Feb 28, 2011 19:12:30 GMT -5
SPF Brute Strength Gym Shamrock Powerlifting Meet Training
Week 2, Day 2 - BENCH PRESS[/u]
Sunday – February 27, 2011
Bench Press –[/b] straight weight
45 x 2 x 10
95 x 2 x 5
135 x 2 x 3
185 x 1 x 1
225 x 1 x 1
275 x 1 x 1 ~ 2-Board
Added Shirt (Custom 2-ply TITAN Katana)
365 x 1 x 3 ~ 3-Board
405 x 1 x 1 ~ 2-Board
455 x 1 x 1 ~ 1-Board
465 x 1 x 1 ~ Half-Board
Chaos Bench – 135 x 3 x 5 (45 lb DB’s hanging from MonsterMini-bands)
Dumbell Extensions – 30 x 3 x 15
Dumbell Front Raises – 20 x 3 x 20
Dumbell Side Raises – 20 x 3 x 20
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Post by bigredmachine on Mar 1, 2011 21:04:26 GMT -5
Hey Little Buddy how did everything go Sunday?? What are you planning on opening with for your bench press at the meet?
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Post by Brian Hill on Mar 4, 2011 8:57:15 GMT -5
Hey Little Buddy how did everything go Sunday?? What are you planning on opening with for your bench press at the meet? I guess everything went ok. haha. You know how Bench is for me! We missed you this weekend... I think I'm gonna open somewhere between 435-455. I haven't decided just yet. Anything over 452 will be a PR, so I'm just gonna open conservative and then hit a PR on the 2nd. No need to get greedy on a lift I suck at! haha |
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Post by Brian Hill on Mar 4, 2011 8:58:36 GMT -5
SPF Brute Strength Gym Shamrock Powerlifting Meet Training
Week 2, Day 3 – Lower Body Assistance[/u]
Tuesday – February 28, 2011
CV Deadlifts –[/b] 150 x 3 x 10
Glute-Ham Raises – BW x 3 x 15
45* Back Raises – BW x 3 x 20
1-Leg Curls – Mini-band x 3 x 20
Sit-Ups on GHR – BW x 3 x 15
Leg Raises on GHR – BW x 3 x 15
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Post by Brian Hill on Mar 4, 2011 8:59:57 GMT -5
SPF Brute Strength Gym Shamrock Powerlifting Meet Training
Week 2, Day 4 – Back and Biceps[/u]
Wednesday – March 1, 2011
Chest Supported Rows – [/b]1plate + 2 chains x 3 x 15
Wide Grip Pulldowns – 100 x 3 x 15
Low Cable Rows – 100 x 3 x 15
Hammer Curls – 20 x 3 x 20
Face Down Rear Delt Flyes – 10 x 3 x 20
Dumbell Shrugs - 60 x 3 x 20
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Post by Brian Hill on Mar 7, 2011 19:40:43 GMT -5
SPF Brute Strength Gym Shamrock Powerlifting Meet Training
Week 1, Day 1 - SQUAT & DEADLIFT[/u]
Saturday – March 5, 2011[/b]
Squat – No Box, Straight Weight
145 x 2 x 5
Added Belt
235 x 2 x 1
Added Briefs (Custom Grid-Stitched INZER Predators)
325 x 1 x 1
Added Suit, Straps DOWN (INZER Leviathan)
415 x 1 x 1
Straps UP, Added Knee Sleeves
505 x 1 x 1
Deadlift – from the floor, straight weight
225 x 3 x 1
Added Briefs (Custom INZER Predators)
315 x 1 x 1
Added Suit, Straps DOWN (METAL IPF V-Squatter)
405 x 1 x 1
Straps UP
495 x 1 x 1
Mikesell Pullthroughs – GREEN-band x 3 x 10
Pulldown Abs – 50 x 3 x 20
Last Squat/Deadlift session before the meet. Just worked up to very easy 5 plates on both lifts in FULL Gear to get a feel for everything before next week. It’s time to party!!!!
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Post by Brian Hill on Mar 7, 2011 19:46:24 GMT -5
SPF Brute Strength Gym Shamrock Powerlifting Meet Training
Week 1, Day 2 - BENCH PRESS[/u]
Sunday – March 6, 2011
Bench Press –[/b] straight weight
45 x 2 x 10
95 x 2 x 5
135 x 2 x 3
185 x 1 x 1
225 x 1 x 1
275 x 1 x 1 ~ 3-Board
Added Shirt (Custom 2-ply TITAN Katana)
365 x 1 x 3 ~ 3-Board
405 x 1 x 1 ~ 3-Board
455 x 1 x 1 ~ 3-Board
Floor Press – 135 + 2 chains/side x 5, 135 + 4 chains/side x 5, 135 + 6 chains/side x 5,
Dumbell Front Raises – 20 x 3 x 20
Dumbell Side Raises – 20 x 3 x 20
FAT Bar Pushdowns – 25 x 3 x 20
Just wanted to work up to something EASY off a 3-Board this week to build some confidence and get one last feel for my shirt before the meet. Training is in the past, now it’s time to see what I’ve got.
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Post by bigredmachine on Mar 7, 2011 21:13:08 GMT -5
Yeah Brian you know you got to pick up my slack right and Squat at least 900+ on Saturday??
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Post by Brian Hill on Mar 8, 2011 18:25:31 GMT -5
Come on now! You can't put that kind of pressure on me!!! If you let me get by with a Mid 800's squat this time, I'll get 900+ for you in June. Deal?
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Post by bigredmachine on Mar 8, 2011 20:00:31 GMT -5
Deal. Just make sure when you leave that platform that you don't have any regrets. I hope you guys tear it up Saturday!!!!
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