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Post by jesse on Mar 12, 2011 13:05:19 GMT -5
Sending you some cock strong mojo Brian, crush some PR's buddy!
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Post by Brian Hill on Mar 14, 2011 19:42:38 GMT -5
***SPF Brute Strength Gym Shamrock Powerlifting Meet***
Saturday – March 12, 2011
SQUAT[/b]
145 x 2 x 5
235 x 1 x 3
325 x 1 x 1
Added Briefs (Custom Grid-Stitched INZER Predators)
465 x 1 x 1
555 x 1 x 1
Added Suit, Straps DOWN (INZER Levithan)
645 x 1 x 1
Straps UP, Added Knee Sleeves
735 x 1 x 1
OPENER: 775 – NO Good, called for depth
2nd Attempt: 775 - Good
3rd Attempt: 825 - Good
***Sooo... Warm-Ups felt great. I felt full and strong and everything looked and felt to be on track for a good squat... I smoked my opener. I don’t think I’ve ever moved a squat that fast in a meet. Unfortunately the judges didn’t think it was deep enough so I got 2 reds. I decided, even though 775 was EASY, that I would repeat it and take it to depth, rather than going up and risking a miss. So I repeated with 775 and got 3 whites. I REALLY wanted 855 to break our gym’s 220 Squat Record, but I took a more conservative jump to 825 and it went pretty easily.
BENCH PRESS
135 x 2 x 5
185 x 1 x 3
225 x 1 x 1
275 x 1 x 1 ~ 2-Board
Added Shirt (Custom 2-ply TITAN Super Katana)
365 x 1 x 1 ~ 2-Board
405 x 1 x 1 ~ 1-Board
OPENER: 435 - 3 whites
2nd Attempt: 455 - MISS
3rd Attempt: 455 – MISS, again…
***I opened with a conservative 435 and it was harder than it should have been… I jumped to 455 which would’ve been a small PR, but it didn’t go. I suck at Bench! Plain and simple.
DEADLIFT
225 x 2 x 3
315 x 1 x 1
Added Briefs (Custom INZER Predators)
405 x 1 x 1
Added Suit, Straps UP (METAL IPF V-Squatter)
515 x 1 x 1
OPENER: 565 - 3 whites
2nd Attempt: 615 - MISS
3rd Attempt: 615 - MISS
*** By the time I got to Deadlift, I was tired as hell and felt horrible. All of my warm-ups were feeling a little heavier than they should have. I opened with 565 which was quite conservative, but it was exactly what I needed to total ELITE. After 565, I jumped to a 5 lb PR of 615 and missed it twice.
TOTAL - 1825 (ELITE @ 220)
Overall a pretty shitty day. I had a *decent* Squat, but nothing to write home to mama about. Bench and Deadlift actually took a step backwards from September… I did however, get my first ELITE total and I still took first in my class. I also got awarded a sword for “Best Geared Lifter of the Meet” as well as scoring a 4 pack of VPX Redline for having the “Biggest Squat of the Day.” I hate excepting awards like that after a bad day. The main focus of today was to total Elite and Qualify for SPF Nationals. Both of those goals were met, so I’ll take what I can get. Now it’s back to the gym to try and bring my Bench and Deadlift up to par so I can put together a BIG total at Nationals.
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Post by jesse on Mar 15, 2011 16:58:35 GMT -5
ongrats bud, good total
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Post by Brian Hill on Mar 17, 2011 14:04:11 GMT -5
Thanks, brother!
As I said, it was a pretty disappointing day. But it was just a warm-up meet for Nationals and I now know what I need to do for the next 12 weeks to make sure I can put up a decent Bench and Deadlift in June to push my TOTAL up. I've always seemed to put most of my focus on squat during training. If you look at the top 5 guys in the world for 220, they all Squat 1000+, Bench 700+, and Deadlift 700+. So If I ever want to join them, I need to focus on my TOTAL.
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Post by bigredmachine on Mar 17, 2011 17:14:56 GMT -5
Yeah and I wonder how many of those guys are drug free that go 1000-700-700. Just Saying...
Are you guys still planing on working out this weekend or doing some kind of deload??
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Post by Brian Hill on Mar 18, 2011 20:48:57 GMT -5
Yeah, I took this whole week off after the meet. So this weekend we'll be easing back into some sort of training before we start our 12 week training cycle for SPF Nationals next Saturday! Oh yeah!!!!
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Post by bigredmachine on Mar 19, 2011 16:30:10 GMT -5
Yeah I hear ya. Who all is going to Nationals?
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Post by Brian Hill on Mar 20, 2011 13:01:54 GMT -5
Me, Jazz, and Weston... Donnie may do Bench Only. But idk yet.
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Post by jesse on Mar 21, 2011 18:09:24 GMT -5
As soon as my inner thigh heals up I'm coming to get some squatiing pointers from you dudes Look out Shaun Frankl Brians making a run!
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Post by Brian Hill on Mar 23, 2011 9:05:38 GMT -5
Well heal soon! You can train with us anytime. I need some diet tips from you! haha. I checked my weight this morning and I was 243... That's the heaviest I've ever been. Even the 2 times I competed in the 242's I was only weighing around 232-235. I'd like to get my weight down to about 225ish without hurting my strength.
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Post by bigredmachine on Mar 23, 2011 15:43:21 GMT -5
Fatty! LOL. Hey I weighed today myself and I'm down to 278 even though I'm sure most of that is muscle lost being that I haven't been able to workout.
Hey do you or any of the guys want my Metal Ace Shirt? I willing to give it away for free if any of you guys want it, just let me know..
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Post by Brian Hill on Mar 24, 2011 7:13:56 GMT -5
Whaaat?! Giving it away? But that's the shirt youre gonna use when you make your comeback!
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Post by bigredmachine on Mar 24, 2011 16:07:37 GMT -5
Well I think I have given that shirt enough time and it just hasn't worked out for me so I'm ready to part ways with it. I still have my single-ply Katana shirt which I feel alot more confident with so I'll be ok. Just let me know if any of you guys want it.. As far as making a comeback Brian I'm just at the point where I really don't know if it's possible. I mean I would like to believe that I can rise up and overcome anything but the more I hear and read up about this injury with the exception of a very few not many people are able to comeback from it. I just kinda feel helpless and hopeless at the same time right now which really pisses me off b/c I never got a chance to accomplish my goals. But hey we'll just have to "wait" and see how things go... Anyway have you came up with a new training cycle yet? I was just reflecting on mine and how the last few months went. I feel like I really hurt my squat by switching to the Block Periodization and I know one thing I didn't feel anywhere near where I was last summer as far as strength goes before I got injured. I just feel like I got away from things that worked really good for me like box squatting, which allowed me not only to work on my speed but also reinforce my technique and the accommodating resistance allowing me to overload the top. Those are the two main things that allowed me to have a 950+ squat, I know it. I think sometimes we just try to over think things way too much and get away from the basics and things that work well for us. And as the old saying goes: if it ain't broke, don't fix it. Just let me know if you need help with any of your training stuff  |
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Post by Brian Hill on Mar 25, 2011 10:47:12 GMT -5
Actually, I have planned out a Training Cycle. I'm going to be going back to a Standard 4-day Westside style template... I have spent the last few weeks studying Dave Hoff's, Brandon Lilly's, and AJ Roberts' Training Logs on propowerinc.net as well as asking AJ Roberts a bunch of questions through facebook, and the propower website. I was like many people who after having GREAT success with the westside methods, I started trying to add things and change things to the point where I was WAY overtraining and then I wrote it off with the typical "They can only do this each week because they take steroids" which is bullshit! 99% of the people who try to train Westside style while remaining drug-free are guilty of the exact same thing... OVER THINKING and OVER TRAINING! They add in extra stuff and do way too much work and then claim Louie is an idiot. The key is to NOT overtrain. Plain and simple. Do just enough work to get stronger, then get the hell out of the gym!
So here is my plan:
Dynamic Effort Lower (SQUAT) - Saturday
Week 12 – BLUE-bands + 40% x 8 x 2 (Briefs)
Week 11 – BLUE-bands + 45% x 8 x 2 (Briefs)
Week 10 – BLUE-bands + Work up to a Max 1 (Briefs)
Week 9 – 4 chains + 50% x 8 x 2 (Briefs)
Week 8 – 4 chains + 55% x 8 x 2 (Briefs)
Week 7 – 4 chains + Work up to a Max 1 (Briefs)
Week 6 – Straight Wt. + 85% x 1 x 2 / Rev. MonsterMini’s + 90% x 1 x 2, 95% x 1 x 2 (FULL Gear)
Week 5 – Straight Wt. + 90% x 1 x 1 / Rev. MonsterMini’s + 95% x 1 x 1, 100% x 1 x 1 (FULL Gear)
Week 4 – Deload ~ Light Assistance Work ONLY
Week 3 – Circa-Max ~ 35-40% Bands + Work up to >50% x 2 (Briefs + Suit, Straps DOWN)
Week 2 – Circa-Max ~ 35-40% Bands + Work up to >60% x 1 (Briefs + Suit, Straps DOWN)
Week 1 – Deload ~ Work up to 60-70 % x 1 x 1 (FULL Gear)
Week 0 – MEET
*NOTES:
Weeks 12-7 % are based on Current Max (what I did on March 12, 2011)
Weeks 6-1 % are based on Projected Max. (What I think I can do at Nationals)
Max Effort Lower (DEADLIFT) - Tuesday
Week 12 – Conventional Rack Pulls (Pin 3) w/ straight weight x Max 1 (RAW)
Week 11 – Conventional Rack Pulls (Pin 3) w/ Quadrupled Mini-bands x Max 1 (RAW)
Week 10 – Speed Pulls w/ Mini-bands + 60% x 6-10 x 1 (Briefs)
Week 9 – 6” Block Pulls w/ straight weight x Max 1 (Briefs)
Week 8 – 4” Block Pulls w/ chains x Max 1 (Briefs)
Week 7 – Speed Pulls w/ Mini-bands + 60% x 6-10 x 1 (Briefs)
Week 6 – Straight Wt. + 80% x 6 x 1 (FULL Gear)
Week 5 – Straight Wt. + 90% x 1 x 1 / Rev. GREEN-bands + 95% x 1 x 1, 100% x 1 x 1 (FULL Gear)
Week 4 – Deload ~ Light Assistance Work ONLY
Week 3 – Speed Pulls w/ Mini-bands + 60% x 6 x 1 (Briefs)
Week 2 – Speed Pulls w/ Mini-bands + 60% x 6 x 1 (Briefs)
Week 1 – Deload ~ Work up to 60-70 % x 1 x 1 (FULL Gear)
Week 0 – MEET
*NOTES:
Weeks 6-1 % are based on Projected Max. (What I think I'll pull at Nationals)
Max Effort BENCH PRESS - Sunday
Week 12 – RAW ~ Full Range
Week 11 – RAW ~ Partial Range
Week 10 – SHIRT ~ 3-Board
Week 9 – RAW ~ Full Range
Week 8 – RAW ~ Partial Range
Week 7 – SHIRT ~ 2-Board
Week 6 – RAW ~ Full Range
Week 5 – RAW ~ Partial Range
Week 4 – SHIRT ~ 1-Board
Week 3 – RAW ~ Full Range
Week 2 – RAW ~ Partial Range
Week 1 – SHIRT ~ OPENER
Week 0 – MEET
For the RAW weeks, I will cycle through these movements until I've done each of them once and then return to the ones I feel were the most beneficial after that...
Full Range: Floor Press w/ 2 chains ~ FOAM-Board Press ~ Reverse BLUE-band Press
Partial Range: 2-Board w/ Bands or Chains ~ 3-Board w/ Bands or Chains
Dynamic Effort BENCH Press - Wednesday
This day will be done by feel... I'll either do Speed Bench w/ the Mini-bands + 135 x 8 x 3, or I'll use 2 chains per side + 155 x 8 x 3. Depending on if I used bands or chains on the Max Effort Day, I'll use the opposite on DE Day... But if I'm feeling really beat up (probably after the shirt weeks) I'll just deload by doing light weight, high rep dumbell work.
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Post by bigredmachine on Mar 26, 2011 10:53:44 GMT -5
Looks like a really solid plan there "little" buddy!
Are u working up to max single every week for your max effort bench days? I also like the fact that you're going to stay light on your speed bench days. I feel like that's where I have gotten in trouble in the past was going too heavy on those days and then feeling too beat come my max effort bench days, hence impeding my progress. Anyway I'm really interested to see how this training cycle works out for you. And as the famous saying goes "Believe and Become" Bro!
*You know it actually would great saying if "that guy" didn't say it* Haha..
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