Brian Hill's Training Log (Team MDBB)

[jesse]

that ain't bad still brian I may be going to the same meet you are.

[Brian Hill]

Apr 25, 2011 19:27:17 GMT -5 jesse said:

that ain't bad still brian I may be going to the same meet you are.

That'd be cool! Hopefully we'll see you there.

[Brian Hill]

Training for 2011 SPF Nationals

Week 8, Day 3 – Max Effort Lower

Tuesday – April 26, 2011

General Warm-Up – 10 minutes

Barbell Rows – 135 x 3 x 15
Barbell Shrugs – 135 x 3 x 20

Deadlift – from 4” Blocks, w/ 2 chains per side
135 x 2 x 5
225 x 2 x 3
315 x 1 x 1
Added Belt
405 x 1 x 1
495 x 1 x 1
Added Briefs (INZER Predators)
545 x 1 x 1
565 x 1 x 1
585 x 1 x 1
495 x 5 x 1
405 x 5 x 1 ~ From the Floor

Mikesell Pullthroughs – GREEN-band x 3 x 15

Standing 1-Leg Curls – 50 x 3 x 15 per leg

Decline Sit-Ups – BW x 3 x 20

Better than last week… I decided to push the volume up after my Max Effort Attempt and do 5 singles off the Blocks and then drop the weight again and do 5 more off the floor. My Back was toast after all of that.

[Brian Hill]

Training for 2011 SPF Nationals

Week 8, Day 4 – Dynamic Effort Upper

Wednesday – April 27, 2011

General Warm-Up – 10 minutes

Wide Grip Pulldowns – 3 plates x 5 x 10

Bench Press – w/ Mini-bands
45 x 2 x 5
95 x 2 x 3
135 x 6 x 3
185 x 1 x 1
205 x 1 x 1
*Pinky Grip for ALL sets

Incline Skullcrushers w/ E-Z-Bar – 95 x 5 x 10

Shoulder Circuit (Front Raise/Side Raise/Overhead Press) – 20 x 5 x 10 each direction

Rear Delt Flyes – 10 x 5 x 20

Overhead Extensions – Tubing x 2 x 50

Low Cable Curls w/ Rope – 10 x 2 x 50

Just doing a lot of blood flow stuff tonight. I want to stay fresh for SHIRT Work Sunday.

[Brian Hill]

Training for 2011 SPF Nationals

Week 7, Day 1 – Dynamic Effort Lower

Saturday – April 30, 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 5
145 x 2 x 3
235 x 1 x 1
325 x 1 x 1
Added Briefs (Grid-Stitched INZER Predators)
505 x 1 x 1
555 x 1 x 1
595 x 1 x 1
645 x 1 x 1
685 x 1 x 1

Glute-Ham Raises – BW x 3 x 12

Reverse Hypers – 315 x 3 x 12

Superset:
Sit-Ups on GHR – BW x 3 x 12
Leg Raises on GHR – BW x 3 x 12

Fantastic session today! It was the 3rd and final week of the DE wave with 4 chains, so I worked up to a Single today. During my last training cycle I hit 605 with the same set-up and today 645 was a joke. So I took 685 for a ride and with a lot of effort it went. I’m getting excited for Nationals now!

[Brian Hill]

Training for 2011 SPF Nationals

Week 7, Day 2 – Max Effort Upper

Sunday – May 1, 2011

General Warm-Up – 10 minutes

Chest Supported Row – 2 plates x 3 x 15

Bench Press – 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
Add Shirt (TITAN Super Katana)
405 x 1 x 1 ~ 2-Board
455 x 1 x 1 ~ 2-Board
495 x 1 x 1 ~ 2-Board
525 x 1 x 1 ~ 2-Board
455 x 1 x 1 ~ To the Chest

4” Cambered Bar Bench Press – 135 x 3 x 10

V-Bar Pushdowns – 75 x 3 x 10

Brandon Lilly Press – Mini-band x 3 x 15

Face Pulls – 50 x 3 x 20

Another good session today… I had planned to take one more set off the 2-Board in the shirt (545-555) but there was only 2 other guys in the gym with me and I didn’t want to risk a miss with only 1 lift off guy and a board holder. So I spent the extra set on trying to touch with something close to an OPENER. All this RAW work is really paying off for my Bench.

[bigredmachine]

You know little buddy you might really be onto something here with your shirted bench press because now that I think about it I always seemed to be stronger in my shirt after taking a few weeks out of it but I guess I was too arrogant to realize it in the past. So if it seems to be working, stick with it bud!

BTW what is a Brandon Lilly Press??

[Brian Hill]

May 2, 2011 17:42:17 GMT -5 bigredmachine said:

You know little buddy you might really be onto something here with your shirted bench press because now that I think about it I always seemed to be stronger in my shirt after taking a few weeks out of it but I guess I was too arrogant to realize it in the past. So if it seems to be working, stick with it bud!

BTW what is a Brandon Lilly Press??

It seems to be working quite well now. So I'll ride it out til something goes wrong. I know how to get 200 lbs out of a shirt. But 200 lbs + a 200 lb RAW bench aint shit! haha. All of the guys at Westside only shirt up every 3rd or 4th week, so If it works for them...

Idk if that's what they're called, but he was this first person I saw do them, so I just named them after him. It's the exercise he is doing @ 3:39 in this video: www.youtube.com/watch?v=kjMjuw8rZog&feature=feedu

[bigredmachine]

Yeah Idk if I have seen that exercise either. It looks like a good finisher I guess for the end of your workout. Do you feel it more in your triceps or chest?



BTW I bought a couple of books to read this week from Elite's and they sent me a free XL Sling Shot and box of chalk to go along with it, which was a nice surprise!

[Brian Hill]

May 3, 2011 15:54:16 GMT -5 bigredmachine said:

Yeah Idk if I have seen that exercise either. It looks like a good finisher I guess for the end of your workout. Do you feel it more in your triceps or chest?



BTW I bought a couple of books to read this week from Elite's and they sent me a free XL Sling Shot and box of chalk to go along with it, which was a nice surprise!

I definately feel them in the triceps. The same as you feel a Tate Press.

Sweet Deal! Have you used the slingshot yet? What books did you buy?

[Brian Hill]

Training for 2011 SPF Nationals

Week 7, Day 3 – Max Effort Lower

Tuesday – May 3, 2011

General Warm-Up – 10 minutes

Chest Supported Rows – 1 plate + Mini-band x 3 x 15
Shrugs on CSR – 1 plate + Mini-band x 3 x 20

Deadlift – from the floor, w/ Mini-bands
135 x 2 x 5
225 x 2 x 3
Added Briefs (INZER Predators)
315 x 8 x 1
405 x 2 x 1

Stiff-Legged Deadlift w/ FAT Bar – 135 x 3 x 15

45* Back Raises - MonsterMini-band x 3 x 15

Pulldown Abs – 50 x 3 x 20

Since I worked up on Squat this past Saturday and I plan to get into FULL Gear this Saturday, I just did some light SPEED Pulls tonight. I played around with my technique a bit and was focusing on getting my shins all the way against the bar and pushing my knees out really hard just as I would trying to get depth on squat. It fealt a little awkward at first, but after a few sets it starting feeling alot better. Its a bit slower off the floor than usual, but it is way smoother from start to finish and especially easy at lockout (which is where I've been missing/struggling with all of my pulls lately) So I'm getting excited and ready to bust out a DECENT Total...

[Brian Hill]

Training for 2011 SPF Nationals

Week 7, Day 4 – Dynamic Effort Upper

Wednesday – May 4, 2011

General Warm-Up – 10 minutes

Chest Supported Rows – 2 plates x 5 x 10

Bench Press – w/ FAT Bar + 2 chains
45 x 2 x 5
95 x 2 x 3
135 x 9 x 3

4-Board Press – w/ FAT Bar + 2 chains
225 x 3 x 5
245 x 1 x 3
275 x 1 x 3

E-Z-Bar Pushdowns - 25 x 3 x 50

Face Pulls - 25 x 3 x 50

Hammer Curls - 10 x 3 x 50

Doing work!

[bigredmachine]

Brian, I have not worked out since I have had my surgery, though I think I might try to go in the morning and hit up the machines to get alittle something in. But bench press is out of the question right now and I honestly think that sling shot is alittle too small for me right now. I think I may just donate it to the gym next time that I am able to come up there:)

I bought two books: the Block Periodization Manual and the starting strength book. I needed something to read being I can't do much else right now and plus they were on sell:(

Keep up the good work with your training bud, looks like things are going really well for you right now! Jazz's training still going pretty good?

[Brian Hill]

I'm a couple weeks behind on my log... My computer crashed and I have been really busy with work ontop of that. My apologies to the two people who may have accidently looked at my log recently. I'll update as soon as I get my PC back.

[bigredmachine]

Hey No Excuses, Just Results!



Haha....