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Post by Brian Hill on May 21, 2011 14:12:53 GMT -5
So here's what you've missed the last couple of weeks....
Training for 2011 SPF Nationals
Week 6, Day 1 – Dynamic Effort Lower
Saturday – May 7, 2011
General Warm-Up – 10 minutes or so
Behind The Neck Pulldowns – 125 x 3 x 15
Wall Squat - BW x 3 x 10
Squat – No Box, straight weight
145 x 2 x 2
235 x 2 x 2
325 x 1 x 2
Added Briefs (Grid-Stitched INZER Predators)
505 x 1 x 2
595 x 1 x 2
Added Suit, Straps DOWN (INZER Leviathan)
685 x 1 x 2
735 x 1 x 2
Glute-Ham Raises – BW x 3 x 15
Reverse Hypers – 225 x 3 x 15
Superset:
Sit-Ups on GHR – BW x 3 x 15
Leg Raises on GHR – BW x 3 x 15
SHITTY Day! Everything fealt HEAVY and slow.
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Post by Brian Hill on May 21, 2011 14:22:51 GMT -5
Training for 2011 SPF Nationals
Week 6, Day 2 – Max Effort Upper
Sunday – May 8, 2011
General Warm-Up – 10 minutes or so
Wide Grip Pulldowns – 150 x 5 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 ~ FOAM-Board
275 x 1 x 1 ~ FOAM-Board
305 x 1 x 1 ~ FOAM-Board
325 x MISS ~ FOAM-Board
275 x 3 x 1 ~ To the Chest
Incline Barbell Press - 185 x 5, 205 x 5, 225 x 3
Overhead Cable Extensions - 150 x 3 x 10
Pushdowns on Assisted Pull-Up Machine - 200 x 3 x 20
Reverse Pec Deck - 100 x 3 x 20
Hammer Curls - 30 x 3 x 15
Went to a commercial gym today to work out with a buddy of mine... I remembered why we decided to buy our own gym now.
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Post by Brian Hill on May 21, 2011 14:36:45 GMT -5
Training for 2011 SPF Nationals
Week 6, Day 3 – Max Effort Lower
Tuesday – May 10, 2011
General Warm-Up – 10 minutes or so
Barbell Rows - 135 x 3 x 15
Barbell Shrugs - 135 x 3 x 20
Deadlift - from the floor, w/ straight weight
135 x 2 x 5
225 x 2 x 3
315 x 1 x 1
Add Briefs (INZER Predators)
405 x 1 x 1
Add Suit, Straps UP (IPF METAL V-Squatter)
515 x 10 x 1
45* Back Raises - 25 x 5 x 20
1-Leg Curls - Mini-band per leg x 5 x 20
Ab-Strap Pulldowns - 50 x 5 x 20
Just did some speed pulls tonight. Feeling out my new suit and messing around with technique... All sets were fast and light, but it took about 4-5 sets to get the set-up right.
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Post by Brian Hill on May 21, 2011 14:43:23 GMT -5
Training for 2011 SPF Nationals
Week 6, Day 4 – Dynamic Effort Upper
Wednesday – May 11, 2011
General Warm-Up – 10 minutes or so
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 3
135 x 9 x 3
*ALL sets w/ Pinky Grip
4-Board Press - w/ 2 chains per side
185 x 3 x 10
*ALL sets w/ Pinky Grip
Dumbell Extensions - 30 x 3 x 15
Face Pulls - MM x 3 x 20
Doing Work, son!!
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Post by Brian Hill on May 24, 2011 16:24:59 GMT -5
Training for 2011 SPF Nationals
Week 5, Day 1 – Dynamic Effort Lower
Saturday – May 14, 2011
General Warm-Up – 10 minutes or so
Behind The Neck Pulldowns – 125 x 3 x 15
Wall Squat - BW x 3 x 10
Squat – No Box, straight weight
145 x 2 x 5
235 x 2 x 3
325 x 1 x 1
375 x 1 x 1
Added Briefs (Grid-Stitched INZER Predators)
505 x 1 x 1
605 x 1 x 1
Added Suit, Straps DOWN (INZER Leviathan)
705 x 1 x 1
Straps UP, Added Knee Wraps
755 x 1 x 1
805 x 1 x 1
Glute-Ham Raises – BW x 3 x 15
Reverse Hypers – 225 x 3 x 15
Superset:
Sit-Ups on GHR – BW x 3 x 15
Leg Raises on GHR – BW x 3 x 15
A bit better than last week. Just trying to work up to around an OPENER.... I cut it a bit high, for whatever reason. But it moved pretty smoothly. Ready to deload and get rested up for the Circa-Max phase!
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Post by Brian Hill on May 24, 2011 16:34:10 GMT -5
Training for 2011 SPF Nationals
Week 5, Day 2 – Max Effort Upper
Sunday – May 15, 2011
General Warm-Up – 10 minutes or so
Chest Supported Rows – 2 plates x 3 x 15
Bench Press - w/ PURPLE-bands
45 x 3 x 2
95 x 1 x 1
115 x 1 x 1 ~ 3-Board
135 x 1 x 1 ~ 3-Board
155 x 1 x 1 ~ 3-Board
175 x 1 x MISS ~ 3-Board
135 x 3 x 1 ~ To the Chest
Flat Dumbell Press - 50 x 10, 60 x 10, 70 x 10, 80 x 10, 90 x 10
1-Arm Overhead DB Extensions - 15 x 3 x 15 per arm
Brandon Lilly Press - Mini-band x 3 x 20
1-Arm Face Pulls - 10 x 3 x 20 per arm
Hammer Curls - 20 x 3 x 20
I missed again... This upsets me. But after we calculate the doubled PURPLE-bands to add about 1,200 lbs at the top. So I'm not that upset.
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Post by Brian Hill on May 24, 2011 16:42:18 GMT -5
Training for 2011 SPF Nationals
Week 5, Day 3 – Max Effort Lower
Tuesday– May 17, 2011
General Warm-Up – 10 minutes or so
Barbell Rows - 135 x 3 x 15
Barbell Shrugs - 135 x 3 x 20
Deadlift - from the floor, w/ straight weight
225 x 3 x 3
315 x 1 x 1
Added Briefs (INZER Predators)
405 x 1 x 1
Added Suit, Straps UP (IPF METAL V-Squatter)
495 x 1 x 1
565 x 1 x 1
Added Reverse GREEN-bands
635 x 1 x 1
675 x 1 x 1
Mikesell Pullthroughs - GREEN-band x 3 x 10
Standing 1-Leg Curls - 50 x 3 x 15 per leg
Pulldown Abs - 25 x 3 x 30
Just working up to an OPENER tonight. Then I decided to hit a "2nd Attempt" with Reverse Bands and it was easier than the "OPENER" so I went up again and grinded 675 to the top. I'm pretty sure I hitched it but I wasn't gonna drop it. It's training anyway.
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Post by Brian Hill on May 24, 2011 16:48:11 GMT -5
Training for 2011 SPF Nationals
Week 5, Day 4 – Dynamic Effort Upper
Wednesday– May 17, 2011
General Warm-Up – 10 minutes or so
Wide DD Pulldowns - 2 plates + 2 chains x 5 x 15
Bench Press - w/ 2 chains
45 x 2 x 5
95 x 2 x 3
135 x 9 x 3
*Pinky Grip for ALL sets!
3-Board Press - w/ 2 chains
185 x 1 x 3
225 x 1 x 3
275 x 1 x 3
*Pinky Grip for ALL sets!
E-Z-Bar Skullcrushers - 75 x 3 x 15
V-Bar Pushdowns - 25 + 2 chains x 1 extended set of 100 reps
Reverse Grip Barbell Curls - 45 x 1 extended set of 100 reps
Nothing impressive tonight. Forearms are still a wreck from those goddamn PURPLE-bands on Sunday. Never again.
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Post by Brian Hill on May 24, 2011 16:53:32 GMT -5
Training for 2011 SPF Nationals
Week 4, Day 1 – Dynamic Effort Lower
Saturday– May 21, 2011
General Warm-Up – 10 minutes or so
Belt Squats - 2 plates x 3 x 10
4" Elevated Glute-Ham Raises - BW x 3 x 15
Reverse Hypers - 225 x 3 x 15
Sit-Ups on GHR - BW x 3 x 15
Just deloading this week in preparation for Circa-Max.
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Post by Brian Hill on May 24, 2011 16:57:49 GMT -5
Training for 2011 SPF Nationals
Week 4, Day 2 – Max Effort Upper
Sunday– May 22, 2011
General Warm-Up – 10 minutes or so
Incline Dumbell Press - 30 x 3 x 20
Tate Press - 20 x 3 x 20
FAT Bar Pushdowns - GREEN-band x 3 x 20
Sledge Hammer Swings - lots of random stuff trying to traction out my forearms and shoulders.
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Post by Brian Hill on May 28, 2011 13:04:26 GMT -5
Training for 2011 SPF Nationals
Week 4, Day 3 – Max Effort Lower
Tuesday– May 24, 2011
General Warm-Up – 10 minutes or so
Suspended Good Mornings - w/ Giant Cambered Bar
135 x 3 x 10
185 x 1 x 10
Barbell Rows - 135 x 3 x 15
45* Back Raises - BW x 3 x 20
Wide Grip Pulldowns - 150 x 3 x 20
Barbell Curls - 45 x 3 x 20
Pulldown Abs - 50 x 3 x 20
Still just taking it easy... Saturday starts Circa-Max!
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Post by Brian Hill on May 28, 2011 13:27:31 GMT -5
Training for 2011 SPF Nationals
Week 4, Day 4 – Dynamic Effort Upper
Wednesday– May 25, 2011
General Warm-Up – 10 minutes or so
Flat Dumbell Press - 50 x 3 x 15
V-Bar Pushdowns - 25 x 3 x 20
Brandon Lilly Press - Mini-band x 3 x 20
Rotators - lots of random shit.
Last de-load workout. I'm gonna shirt up Sunday and take a Heavy weight off a 1-Board to try and get an idea of a 2nd Attempt for the meet.
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Post by Brian Hill on May 28, 2011 13:39:19 GMT -5
Training for 2011 SPF NationalsWeek 3, Day 1 – Dynamic Effort LowerSaturday– May 28, 2011General Warm-Up – 10 minutes or so Behind the Neck Pulldowns - 100 x 3 x 15 Wall Squats - BW x 3 x 10 Squat - 15" Box, w/ BLUE + GREEN - bands Bar x 2 x 3 145 x 1 x 1 235 x 1 x 1 Added Briefs (Grid-Stitched INZER Predators 325 x 1 x 1 415 x 1 x 1 Added Suit, Straps DOWN (INZER Leviathan) 505 x 1 x 1 555 x 1 x 1 Glute-Ham Raises - PURPLE-band x 3 x 8 Reverse Hypers - 225 x 3 x 12 Sit-Up on GHR - MonsterMini-band x 3 x 8 Leg Raises on GHR - BW x 3 x 12 Video of 555: youtu.be/PRFF6HfDzHoWell... Today was Week 1 of Circa-Max... I decided to work up this week so I can taper down the next two weeks going into the meet. With the way things have been going this training cycle, I thought I'd have a really good chance of a 900 squat. That means I should've hit 6 plates with the BLUE and GREEN today. But I was having trouble unracking the bar all day today. I could NOT get my core tight and arch the bar out. But if I could get it out, I had no problem coming down and back up. After having troubles out of the rack with 5 plates I decided to take 555 instead of going straight to 6 plates. I guess I'm glad I did. Because, I barely got 555 out of the rack and when I did it was still a bit heavy at the top when I came back up with it. All in all, I'm still making progress. I only squatted 5 plate + the same bands before the last meet and I smoked 825 on the platform. So I'll stick the course and start analyzing things later.
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Post by Brian Hill on May 29, 2011 13:03:31 GMT -5
Training for 2011 SPF Nationals
Week 3, Day 2 – Max Effort Upper
Sunday– May 29, 2011
General Warm-Up – 10 minutes or so
Wide Grip Pulldowns – 2 plates x 3 x 15
Chest Supported Rows – 1 plate x 3 x 20
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 (TITAN 2-ply Katana)
405 x 1 x 1 ~ 2-Board
455 x 1 x 1 ~ 1-Board
485 x 1 x 1 ~ 1-Board
Floor Press – w/ Swiss Bar, straight weight
185 x 1 x 5
205 x 1 x 5
225 x 1 x 5
135 x 1 x 20
Dumbell Extensions – 30 x 10, 40 x 10, 50 x 10
Straight Bar Pushdowns – 25 + 2 chains x 3 x 20
Face Pulls – 25 + 2 chains x 3 x 20
Well today was an OK day. Nothing to write home about. I just wanted to make my planned OPENER look like a joke off the 1-Board and then get an idea for where my Bench was in terms of a 2nd Attempt. The 485 wasn’t a smooth or fast as I had hoped. But I got a really shitty lift-off because I set-up too far away from the bar. So I wasted a lot of energy just trying to get the bar where I wanted it to start. Getting closer!
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Post by bigredmachine on May 29, 2011 14:43:15 GMT -5
Looks like you had good weekend of training little buddy, even though you may not hit the numbers you would have liked. As far as having trouble unracking the bar for the squat, I know that when I moved my feet out really wide it always seemed like I had trouble unracking the bar too. So I know some people will move their feet in alittle bit come meet time, so that may help you. As for the bench I know it's hard to find good handoff men, especially in my absence but you just hang in there  j/k btw. Anyway are planning on doing any more shirted sessions before the meet or was today the last one? And what did Jazz work up to today? 400? 500? |
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j/k btw. Anyway are planning on doing any more shirted sessions before the meet or was today the last one? And what did Jazz work up to today? 400? 500?