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Post by Brian Hill on Mar 27, 2011 16:06:47 GMT -5
I'm really not sure about the Bench Days... I think since my muscular endurance overpowers my maximal strength (I say that b/c I can rep 225 for 10 reps but can't press 300) I'm gonna stick to singles when I work up. The thing I'm gonna try to do is make sure I get 3-5 sets at 90% and above on my Max Effort Days. That way I'll be getting more volume work in before I get planted! haha. Also, after hitting my max for the day, I may drop down to 70ish% of what I just did and do 2-3 sets of 5... or drop to 80ish% and do 2-3 sets of 3.
But yea, I agree about that saying... It really is meaningful and motivating. It's just ruined by "that guy"
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Post by Brian Hill on Mar 27, 2011 16:08:01 GMT -5
Training for 2011 SPF Nationals
Week 12, Day 1 – Dynamic Effort Lower
Saturday – March 26, 2011[/b]
Warm-Up Circuit – 1 x 20 per exercise
Chest Supported Row – 1 plate + Mini-band x 3 x 15
Shrugs on CSR – 1 plate + Mini-band x 3 x 20
Squat – 15” Box, w/ BLUE-bands
Bar x 2 x 2
145 x 2 x 2
235 x 1 x 2
Added Briefs (INZER Predators)
325 x 8 x 2
Glute-Ham Raises – Mini-band x 6 x 8
Reverse Hypers – 225 x 3 x 12
Spread Eagle Sit-Ups on 6” FOAM Roll – BW x 3 x 12
Today was the first time training since a disappointing meet on March 12… So I guess I have a new fire up my ass. Anyway, 325 (40%) x 8 x 2 was the plan for today… All sets were feeling faster and easier than normal. But instead of working up, I decided I would just push the volume up by doing 2 more doubles with the same weight. So as I was descending on my first rep of the 9th set, the left leg of my briefs blew completely out. Go figure…
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Post by Brian Hill on Mar 27, 2011 16:09:46 GMT -5
Training for 2011 SPF Nationals
Week 12, Day 2 – Max Effort Upper[/u]
Sunday – March 27, 2011[/b]
Warm-Up Circuit – 1 x 20 per exercise
Wide Grip Pulldowns – 100 x 3 x 15
Pull-Aparts – Mini-band x 3 x 20
Bench Press – w/ Reverse BLUE-bands
45 x 2 x 5
95 x 2 x 5
135 x 1 x 3
185 x 1 x 1
225 x 1 x 1
Added Reverse BLUE-bands
275 x 1 x 1
315 x 1 x 1
365 x 1 x 1
315 x 3 x 3
Incline Press w/ FAT Bar – 135 x 3 x 10
Tate Press – 40 x 3 x 10
FAT Bar Pushdowns – 25+2 chains x 3 x 25
Face Pulls – 25+2 chains x 3 x 25
I felt tired and week all morning and my right elbow was giving me a bit of trouble too and I’m not sure why... Anyway, 365 w/ the Reverse BLUE’s is my PR so at least I matched my best on a shitty day. Maybe when I come back to these in several weeks I can give a new PR a run.
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Post by bigredmachine on Mar 29, 2011 12:33:42 GMT -5
Well damn "Little" Buddy don't you think it's time to get some new briefs? It seems like those are blowing out all the time. I think it's about time that u upgraded and got you some metal ace briefs  Bench Press sounds good lets just try not to get planted as often so that we can keep that confidence high! I'm sure it's going to be alittle different too doing separate days for your squat and deadlift but it looks like a really good plan so hopefully it works out for you, just make sure you listen to your body. And plus it is something different so hopefully it will keep you motivated b/c I know sometimes training can get alittle stagnant at times doing the same things over and over again... |
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Post by Brian Hill on Mar 30, 2011 7:45:23 GMT -5
Training for 2011 SPF Nationals
Week 12, Day 3 – Max Effort Lower
Tuesday – March 29, 2011
General Warm-Up – 10 minutes or so
Chest Supported Rows – 2 plates x 3 x 15
Shrugs on CSR – 2 plates x 3 x 20
Rack Pulls – Conventional, Pin 2, w/ straight weight (used bent bar)
135 x 2 x 5
225 x 2 x 3
315 x 1 x 1
405 x 1 x 1
Added Belt
495 x 1 x 1
545 x 1 x 1
Rack Pulls – same as before + bands going from the front/bottom of the rack to around my neck
225 + Mini-band x 1 x 5
225 + MonsterMini-band x 1 x 5
225 + MonterMini-band + Mini-band x 1 x 5
Decline Sit-Ups – 100 lb plate x 3 x 10
Seated Leg Curls – 50 x 15, 75 x 15, 100 x 15
45* Back Raises – BW x 3 x 20
Decent session… I don’t pull conventional but I know that most of the Westside guys that pull sumo, do their rack work conventional to strengthen there lockout ever more, so yea.
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Post by Brian Hill on Mar 30, 2011 12:04:40 GMT -5
Well damn "Little" Buddy don't you think it's time to get some new briefs? It seems like those are blowing out all the time. I think it's about time that u upgraded and got you some metal ace briefs Haha. I can't use those ACE Briefs. They're way too thick for an amateur like me! But actually, I found out that they used cotton thread on these the last time I had them altered and not nylon thread. That's why the seem busted so easy. So Polly is gonna fix em for free with nylon thread this time. |
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Post by Brian Hill on Mar 30, 2011 21:44:15 GMT -5
Training for 2011 SPF Nationals
Week 12, Day 4 - Dynamic Effort Upper
Wednesday - March 30, 2011
General Warm-Up - 10 minutes-ish
Wide Grip Pulldowns - 125 x 3 x 15
Rear Delt Flyes - 15 x 3 x 20
Bench Press - w/ 2 chains per side
135 x 4 x 3 ~ Pinky Grip
155 x 4 x 3 ~ Comp. Grip
4-Board Press - w/ straight weight
225 x 1 x 3
275 x 1 x 3
315 x 1 x 3
*All sets w/ Pinky Grip
Dumbell Extensions - 40 x 3 x 10
Barbell Front Raises - 65 x 3 x 10
Pushdowns w/ Rope - 25 x 1 extended set of 100 reps
Face Pulls w/ Rope - 25 x 1 extended set of 100 reps
Pretty decent session. Everything felt fast and light... because it was. Thanks for reading !
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Post by Brian Hill on Apr 2, 2011 14:02:43 GMT -5
Training for 2011 SPF Nationals
Week 11, Day 1 – Dynamic Effort Lower
Saturday – April 2, 2011
General Warm-Up – 10 minutes or so
Chest Supported Row – 1 plate + Mini-band x 3 x 15
Low Cable Shrugs – 100 x 3 x 20
Squat – 15” Box, w/ BLUE-bands
Bar x 2 x 2
145 x 2 x 2
235 x 1 x 2
Added Briefs (Grid-Stitched INZER Predators)
375 x 8 x 2
Glute-Ham Raises – MonsterMini-band x 6 x 8
Reverse Hypers – 225 x 3 x 12
Grappler Twists – 1 plate x 3 x 8
Ab-Strap Puulldowns – 100 x 3 x 12
Good session today. Not much else to say… Thanks for reading!
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Post by Brian Hill on Apr 3, 2011 18:23:18 GMT -5
Training for 2011 SPF Nationals
Week 11, Day 2 – Max Effort Upper
Sunday – April 3, 2011
General Warm-Up – 10 minutes
Wide DD Pulldowns – 125 x 3 x 15
Pull-Aparts – Mini-band x 3 x 20
Bench Press – w/ MonsterMini-bands
45 x 2 x 5
95 x 2 x 5
135 x 1 x 1 ~ 2-Board
155 x 1 x 1 ~ 2-Board
175 x 1 x 1 ~ 2-Board
195 x 1 x 1 ~ 2-Board
135 x 3 x 5 ~ To the Chest
Barbell Skullcrushers – 65 + 2 chains/side x 6 x 10
Dumbell Shoulder Press – 30 x 3 x 15
Chest Supported Rows – 2 plates + Mini-band x 6 x 10
V-Bar Pushdowns – GREEN-band x 3 x 20
The Monster Mini’s added a ton of tension…
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Post by Brian Hill on Apr 6, 2011 11:40:31 GMT -5
Training for 2011 SPF Nationals
Week 11, Day 3 – Max Effort Lower
Tuesday – April 5, 2011
General Warm-Up – 10 minutes or so
Chuck V Rows – 75 x 3 x 15
Dumbell Shrugs – 50 x 3 x 20
Rack Pulls – Conventional, Pin 2, w/ Quadrupled Mini-bands
45 x 2 x 5
95 x 2 x 3
135 x 1 x 1
185 x 1 x 1
Added Belt
225 x 1 x 1
275 x 1 x 1
315 x 1 x 1
275 x 3 x 3
45* Back Raises – Doubled MonsterMini-band around Neck x 3 x 8
Decline Sit-Ups – 100 lb plate x 3 x 12
Seated Leg Curls – 100 x 3 x 12
Alternating 1-Hand Dumbell Swings – 30 x 3 x 1 minute
The Quaded Mini’s were rough! I definitely need to come back to this lift before the meet. 315 wasn’t an all out Max Effort, but I know I would’ve missed 365, so instead of being a pussy and putting a 5 or 10 on each side, I just backed down to 275 (slightly less than 90% of my Max for the day) and did three triples. There’s this new break-through training idea I’m trying, where you train smart and don’t miss on Max Effort days…
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Post by Brian Hill on Apr 7, 2011 22:03:25 GMT -5
Training for 2011 SPF Nationals
Week 11, Day 4 - Dynamic Effort Upper
Thursday - April 7, 2011
Warm-Up - 10+ minutes
Chest Supported Rows - 2 plates x 5 x 10
Bench Press - w/ 2 chains per side
45 x 2 x 5
95 x 2 x 5
155 x 9 x 3 ~ Pinky Grip
Pin Press - Pin 9, straight weight
225 x 2 x 5
275 x 3 x 3
E-Z-Bar Skullcrushers - 95 x 3 x 10
V-Bar Pushdowns - 25+chains x 3 x 15
E-Z-Bar Preacher Curls - 75 x 3 x 10
Hammer Curls - 30 x 3 x 15
Good session tonight... My speed sets were faster and easier than ever. Brian Weston was doing Pin Presses so I decided to jump in with him after Bench. I haven't done them in a LONG time and it showed. I'm gonna have to come back to these every few weeks or so, because they obviously hit a weakness I've neglected.
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Post by Brian Hill on Apr 10, 2011 17:01:12 GMT -5
Training for 2011 SPF Nationals
Week 10, Day 1 - Dynamic Effort Lower
Saturday - April 9, 2011
General Warm-Up – 10 minutes
Wide Grip Pulldowns – 125 x 6 x 10
Squat – 15” Box, w/ BLUE-bands
Bar x 2 x 5
145 x 2 x 3
235 x 1 x 1
Added Belt
285 x 1 x 1
Added Briefs (Grid-Stitched INZER Predators)
375 x 1 x 1
415 x 1 x 1
465 x 1 x 1
505 x 1 x 1
555 x 1 x 1
4” Elevated Glute-Ham Raise – MonsterMini-band x 3 x 8, MonsterMini + Mini-band x 3 x 8
Reverse Hypers – 275 x 3 x 12
Ab-Strap Pulldowns – 100 x 3 x 12
Dumbell Side Bends – 60 x 3 x 12 per side
Today was a GREAT session! It was my third and final week of the BLUE-band wave, so I decided to work up to a Max instead of doing sets. During my last Training cycle, I hit 505 with nothing to spare. Today, 555 blew up with ease. I would have taken 6 plates for a ride, but for some reason I had the shakes like never before when unracking my last two sets. I guess I need to start pushing my Standing Abdominal work a little heavier on Saturdays as well as start pushing up the weight on different types of Back Raises on Max Effort Night… Even on a good day, there’s something that could have been better!
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Post by Brian Hill on Apr 10, 2011 17:05:30 GMT -5
Training for 2011 SPF Nationals
Week 10, Day 2 - Max Effort Upper
Sunday - April 10, 2011
General Warm-Up – 10 minutes
Chest Supported Rows – 125 x 6 x 10
Bench Press – w/ straight weight
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
315 x 1 x 1 ~ 3-Board
Add Shirt (2-ply TITAN Super Katana)
405 x 1 x 1 ~ 3-Board
455 x 1 x 1 ~ 3-Board
495 x 1 x 1 ~ 3-Board
545 x 1 x MISS ~ 3-Board
545 x 1 x 1 ~ 3-Board
Incline Barbell Press – 185 x 3 x 5
Dumbell Extensions – 40 x 3 x 10
FAT Bar Pushdowns – 25+chains x 3 x 15
Spud Strap Face Pulls – 50 x 3 x 20
Another good session today! I haven’t been in my shirt since the meet, but I still felt comfortable in it. Everything was looking and feeling good all day. On my first attempt at 545, I set-up way too far away from the bar and my lift off guy almost lost his balance and fell on me when he was trying to get it out far enough for me and that fucked me over from the start. It was totally my fault for setting up like an idiot and as a result I missed. The weight didn’t feel too bad in my hands, so I took it for another attempt and it went rather smoothly. Yaaaay! I think my Bench is finally waking up….
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Post by bigredmachine on Apr 10, 2011 19:42:43 GMT -5
Glad to see you had a great weekend of training. Keep up the good work Little Buddy!
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Post by Brian Hill on Apr 11, 2011 19:04:29 GMT -5
Thanks Brother! How are things with you?
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