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Post by bigredmachine on Apr 12, 2011 13:35:16 GMT -5
About the same bud, still on crutches and bored as fuck  But I'm still living and breathing... |
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Post by Brian Hill on Apr 13, 2011 7:18:40 GMT -5
About the same bud, still on crutches and bored as fuck But I'm still living and breathing... Haha... Damn. I hate to hear that. Have you started your rehab/physical therapy yet? |
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Post by Brian Hill on Apr 13, 2011 7:20:03 GMT -5
Training for 2011 SPF Nationals
Week 10, Day 3 - Max Effort Lower
Tuesday - April 12, 2011
General Warm-Up – 10 minutes
Chuck V Pulldowns – 50 x 5 x 15
Deadlift – from the floor, w/ Mini-bands
135 x 2 x 5
Added Belt
225 x 8 x 1
275 x 1 x 1
315 x 1 x 1
45* Back Raises – Safety Squat Bar x 3 x 10
Sit-Ups on GHR – BW x 3 x 15
Since I worked up on Squat Saturday, the plan was to deload tonight and just do some light Speed Pulls. Everything was moving fast and easy. I had planned to do a lot more assistance work, but I was tired and dragging, so I just rushed through some back raises and sit-ups and got out of the gym. Win some, lose some…
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Post by bigredmachine on Apr 13, 2011 16:50:01 GMT -5
Haha... Damn. I hate to hear that. Have you started your rehab/physical therapy yet? Nope. Nowhere even remotely close to starting my PT. Last time I went to the doctor and asked him about it he said that it would be months before I started my physical therapy. So I'm not sure if that means 2 months, 3 months or what really. But it's already been over a month since the surgery and if it goes into the summer I'm going to go crazy, being crutches and not being able to drive or do anything for that long a period, you know what I mean there little buddy. Anyway I go back to the doctor next Tuesday so hopefully by then he will give me alittle more information... How are Jazz, Donnie, & Weston's training coming along so far?? And PS: the purpose of a deload week is too fuckin' deload, even with your accessory exercises. At least that's what the great Jim Wendler says Haha... So just do enough to maintain your strength levels and get the hell outta there so that you are fresh and ready to go for the next phase of your training cycle. Yahhhhhhhh! |
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Post by Brian Hill on Apr 14, 2011 6:58:42 GMT -5
Training for 2011 SPF Nationals
Week 10, Day 4 - Dynamic Effort Upper
Wednesday - April 13, 2011
General Warm-Up – 10 minutes
Chest Supported Rows – 1 plate + Mini-band x 5 x 15
Bench Press – w/ Mini-bands
45 x 2 x 5
95 x 2 x 3
135 x 9 x 3
*Pinky Grip for ALL sets
4-Board Press – w/ 2 Mini-bands per side
135 x 3 x 5
155 x 2 x 5
*Pinky Grip for ALL sets
Dumbell Extensions – 40 x 3 x 10
V-Bar Pushdowns – GREEN-band x 3 x 15
Band Pull-Aparts – Mini-band x 3 x 20
Decent session… Thanks for reading!
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Post by Brian Hill on Apr 14, 2011 7:16:53 GMT -5
Haha... Damn. I hate to hear that. Have you started your rehab/physical therapy yet? Nope. Nowhere even remotely close to starting my PT. Last time I went to the doctor and asked him about it he said that it would be months before I started my physical therapy. So I'm not sure if that means 2 months, 3 months or what really. But it's already been over a month since the surgery and if it goes into the summer I'm going to go crazy, being crutches and not being able to drive or do anything for that long a period, you know what I mean there little buddy. Anyway I go back to the doctor next Tuesday so hopefully by then he will give me alittle more information... How are Jazz, Donnie, & Weston's training coming along so far?? And PS: the purpose of a deload week is too fuckin' deload, even with your accessory exercises. At least that's what the great Jim Wendler says Haha... So just do enough to maintain your strength levels and get the hell outta there so that you are fresh and ready to go for the next phase of your training cycle. Yahhhhhhhh! Yea, I'd go crazy having to be so dependent on someone else for so long... I feel terrible for you. You need to tell the doc to stop jerking you off and give you some REAL information or you'll beat him over the head with your crutches! As far as training goes, Jazz is doing GREAT! She smoked 405 off the 3-Board in her shirt Sunday. But that's no surprise. She's a Bencher.... Her Squat is looking a lot better too. She's taken a step backwards in weight to try and fix her technique up a bit. She's moved her stance out to Laura Phelps proportions and she's trying to concentrate on staying as upright as possible while pushing her knees out really HARD on all sets. She's already looking a lot better, and after only 3 weeks of the new stance, she's almost back to the same training weights she was using before with her shitty form. Weston's Squat is pretty nasty. His training is always sporadic. One week He'll be squatting for Heavy Singles in FULL Gear working up to 1000 and the next he's doing fucking sets of 10 with 700 in just Briefs. haha. He's getting closer to touching in his Overkill shirt each week. He almost touched 585 Sunday. His Deadlift is coming along well too. He pulled 585 for a Triple, RAW last night. He is still waiting on Overkill to send him a Deadlift suit. Since the meet, Donnie went through bomb-out blues and didn't come to the gym at all for like 3 weeks. haha. I've been there too. It sucks... But since then, he's been trying to work as much as he can at ABF (where Tony works) hoping he can get a full-time job there so he can quit the school system since ABF pays about double what he makes with the school system. He's been working most of the days we train so I don't expect he's doing Nationals. Bills are more important! |
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Post by bigredmachine on Apr 14, 2011 19:29:36 GMT -5
Well that's good to hear about Jazz, hopefully she can put it all together come meet time and make Laura Phelps sweat alittle bit Haha.. Damn, it sounds like Weston got his strength back real fast on the squat, already doing singles w/a grand. I hope he is competing in the 275's b/c my gym record in the 308's might be in jeopardy  I hate to hear that about Donnie, I would really like to see him compete again. I know it always seemed to motivate me more when I did poorly at meet to want to come back with a vengeance to get that shit. But I can also understand about the working part too, b/c it sucks being broke all the time and not having any benefits. So good for him! |
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Post by Brian Hill on Apr 15, 2011 6:53:31 GMT -5
Yeah, Jazz is a Super Freak!
Weston will be 275... He's only around 255-260 right now anyway.
Yeah. Donnie will be back. He's just trying to get some shit together right now. I can understand. It would be nice to have another person in the gym on the weekends, though. I'm sure he'll just pop up out of nowhere some time in the next few months and bench 650 his first day back. He's such an asshole! haha
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Post by Big Wayne on Apr 17, 2011 14:57:46 GMT -5
lol thats funny! I will be there on Sundays to help the crew all I can! Ever who is a duck! lol Wesson, Jazz , Pitbull and whoever joins!!!!!!!!!!!!! Quack Quack!
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Post by Brian Hill on Apr 18, 2011 7:23:07 GMT -5
Training for 2011 SPF Nationals
Week 9, Day 1 – Dynamic Effort Lower
Saturday – April 16, 2011
General Warm-Up – 10 minutes or so
Behind The Neck Pulldowns – 125 x 5 x 10
Squat – 15” Box, w/ 4 chains per side
Bar x 2 x 2
145 x 2 x 2
235 x 1 x 2
325 x 1 x 2
Added Briefs (INZER Predators)
415 x 12 x 2
Glute-Ham Raises – 30 lb DB behind head x 3 x 8
Reverse Hypers – 275 x 3 x 12
Grappler Twists – 1 plate x 3 x 8
Pulldown Abs – 50 x 3 x 20
Pretty decent session! The first several sets of the squats felt like shit. But around set 6 or so, I found my balls and decided to try a little harder. From that point they started looking faster and feeling much stronger so I pushed the volume up to 12 sets.
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Post by Brian Hill on Apr 18, 2011 7:26:15 GMT -5
Training for 2011 SPF Nationals
Week 9, Day 2 – Max Effort Upper
Sunday – April 17, 2011
General Warm-Up – 10 minutes
Dumbell Rows – 50 x 5 x 10 per arm
Floor Press – w/ 2 chains per side
45 x 2 x 5
95 x 2 x 3
135 x 1 x 1
185 x 1 x 1
225 x 1 x 1
250 x 1 x 1
275 x 1 x MISS
225 x 1 x 3
185 x 1 x 10
Incline Dumbell Press – 40 x 10, 50 x 10, 60 x 10, 70 x 10, 80 x 8
Tate Press – 30 x 3 x 15
FAT Bar Pushdowns – 25 x 3 x 20
Face Pulls – 50 x 3 x 30
Well damn… I missed today. 265 is my best Floor Press w/ 2 chains. I thought since Bench has been going well for me as of late, I had a very good chance of hitting a new PR. Things felt good on the way up and 250 felt good as well. 275 felt light on the way down, but after the complete pause on the floor I pushed it up about 2” and it stopped. Not cool….
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Post by Brian Hill on Apr 22, 2011 7:32:08 GMT -5
Training for 2011 SPF Nationals
Week 9, Day 3 – Max Effort Lower
Tuesday – April 19, 2011
General Warm-Up – 10 minutes
Chuck V Rows – 50 x 3 x 15
Deadlift – from 6” Blocks, w/ straight weight
135 x 2 x 5
225 x 2 x 3
315 x 1 x 1
405 x 1 x 1
Add Belt
495 x 1 x 1
Add Briefs (INZER Predators)
585 x 1 x 1
605 x 1 x 1
625 x 1 x 1
505 x 3 x 3
45* Back Raises w/ GCB – 65 (Bar) x 5, 85 x 5, 105 x 5, 125 x 5, 145 x 5
Band Leg Curls – 1 Mini-band per leg x 3 x 15
Sit-Ups on GHR – BW x 3 x 15
Very rough session tonight…
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Post by Brian Hill on Apr 22, 2011 7:34:54 GMT -5
Training for 2011 SPF Nationals
Week 9, Day 4 – Dynamic Effort Upper
Wednesday – April 20, 2011
General Warm-Up – 10 minutes
Chest Supported Rows – 2 plates x 3 x 10
Bench Press – w/ Mini-bands
45 x 2 x 5
95 x 2 x 3
135 x 9 x 3
*Pinky Grip for ALL sets
4-Board Press – w/ Mini-bands
225 x 5 x 5
*Pinky Grip for ALL sets
Incline Skullcrushers w/ E-Z-Bar – 95 x 3 x 10
Rope Pushdowns – 10 x 3 x 20
High Cable Rear Delt Rows – 10 x 3 x 20
Getting stronger!
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Post by Brian Hill on Apr 25, 2011 6:31:59 GMT -5
Training for 2011 SPF Nationals
Week 8, Day 1 – Dynamic Effort Lower
Saturday – April 23, 2011
General Warm-Up – 10 minutes or so
Behind The Neck Pulldowns – 125 x 3 x 12
Squat – 15” Box, w/ 4 chains per side
Bar x 2 x 2
145 x 2 x 2
235 x 1 x 2
325 x 1 x 2
Added Briefs (INZER Predators)
465 x 10 x 2
Glute-Ham Raises – 30 lb DB behind head x 6 x 8
Reverse Hypers – 275 x 3 x 12
Superset:
Ab-Strap Pulldowns – 100 x 3 x 8
Dumbell Side Bends – 80 x 3 x 8 per side
Pretty decent session. My Briefs are getting to be too tight. I need to lose about 10 lbs!
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Post by Brian Hill on Apr 25, 2011 6:39:32 GMT -5
Training for 2011 SPF Nationals
Week 8, Day 2 – Max Effort Upper
Sunday – April 24, 2011
General Warm-Up – 10 minutes
Chest Supported Row – 2 plates + Mini-band x 3 x 10
Bench Press – w/ 2 chains per side
45 x 2 x 5
95 x 2 x 3
135 x 1 x 1
185 x 1 x 1 ~ 3-Board
225 x 1 x 1 ~ 3-Board
275 x 1 x 1 ~ 3-Board
305 x 1 x 1 ~ 3-Board
225 x 2 x 3 ~ To the Chest
Incline Barbell Press – 185 x 3 x 5
Overhead Cable Extensions w/ V-Bar – 45 x 3 x 10
Brandon Lilly Press – Mini-band x 3 x 15
Sledge Hammer Swings – 10 lb Sledge Hammer x 3 x 10 per arm
Not what I had hoped for today… My Raw strength is still way up from where it has been during the last two training cycles (Believe it or not. Haha) But My shoulders were feeling really tight all morning and no amount of stretching or warming up could get them to feel loose and/or comfortable. So I suffered through Bench feeling like shit and only after I was done training and talking about my discomfort with my training partners, did one of them remind me of an exercise I showed them last summer to try and help them with the same problm. So feeling like a dumbass for not remembering my own advice, I grabbed the sledge hammer and started swinging. I’m gonna try to do these for a couple of sets each arm before Benching the next couple of weeks.
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But I'm still living and breathing...
