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Post by Brian Hill on Jun 12, 2011 13:11:11 GMT -5
Thanks BIG buddy!
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Post by Brian Hill on Jun 12, 2011 13:12:24 GMT -5
Training for 2011 SPF Nationals
Week 1, Day 1 – Dynamic Effort Lower
Saturday– June 11, 2011
General Warm-Up – 10 minutes or so
Behind the Neck Pulldowns - 100 x 3 x 15
Wall Squats - BW x 3 x 10
Squat – No Box, w/ straight weight
145 x 2 x 3
235 x 2 x 1
Added Briefs (Grid-Stitched INZER Predators)
325 x 1 x 1
Add Suit, Straps DOWN (INZER Leviathan)
415 x 1 x 1
Straps UP, Add Knee Wraps
505 x 1 x 1
Glute-Ham Raises – BW x 3 x 15
Reverse Hypers - 225 x 3 x 15
Sit-Ups on GHR – BW x 3 x 15
One week out! Just took a light free squat today to get a feel for the straps up and knee wraps.
Followed with some light assistance to get the blood flowing. Time to rest up and smash some PR’s.
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Post by Brian Hill on Jun 12, 2011 13:19:12 GMT -5
Training for 2011 SPF Nationals
Week 1, Day 2 – Max Effort Upper
Sunday– June 12, 2011
General Warm-Up – 10 minutes or so
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 ~ FOAM-Board
275 x 1 x 1 ~ FOAM-Board
Incline Barbell Press – w/ 2 chains per side
95 x 3 x 15
Incline JM Press – 45 + 2 chains per side x 3 x 15
Brandon Lilly Press – Mini-band x 3 x 20
Face Pulls – Mini-band x 3 x 20
Barbell Curls – 45 x 3 x 20
Just another easy day. I worked through the RAW warm-ups I’ll do at the meet. I added the FOAM-Board to the last two sets just so they would feel and look faster than normal. I’ll come back mid-week to do some foam rolling and stretching and try to get some blood flowing to different areas. Other than that, I just have to focus on making weight this week. I’m ready for the meet!
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Post by Brian Hill on Jul 7, 2011 13:01:16 GMT -5
*** 2011 SPF Nationals ***
SQUAT
145 x 2 x 5
235 x 2 x 3
325 x 1 x 1
Added Briefs (Grid-Stitched INZER Predators)
465 x 1 x 1
555 x 1 x 1
Added Suit, Straps DOWN (INZER Leviathan)
645 x 1 x 1
Straps UP, Added Knee Wraps
735 x 1 x 1
OPENER: 775 ~ 3 Whites
2nd Attempt: 835 ~ 3 Whites
3rd Attempt: 870 ~ NO Good
Well... All of my warm-ups felt heavier than they should have. My technique seemed to be fine and I wasn't making any obviously big/stupid mistakes. The shit just felt heavy. Haha. I had some competition in my class. Joe Jester from Westside and Mark Steele from TN. Joe has an 860 squat to his name and Mark has an 825. I took 775 on my OPENER and it was heavy but smooth. Joe opens with 810 and misses it out of the hole. Mark opens with 825 and misses it about half way up. So after finding out both of them were repeating their openers I took a "conservative" jump to 835 to put me ahead of them and hit a 10 lb PR. Im glad I did because 835 was a GRINDER Haha. Joe and Mark both missed their 2nd Attempts. Mark stayed 825 for his 3rd and missed it as well. Joe had the "go big or go home" attitude on his 3rd Attempt and jumped to a 5lb PR of 865. So I jumped to 870 for the sake of staying ahead of him incase he pulled it out... He looked really strong out of the rack and on the way down but he missed it half way back up. I went ahead and took 870 for a ride anyway but it was just too heavy on this day.
BENCH PRESS
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 ~ 2-Board
Added Shirt (2-ply TITAN Super Katana)
365 x 1 x 1 ~ 2-Board
405 x 1 x 1 ~ 1-Board
OPENER: 455 ~ 2 Whites
2nd Attempt: 475 ~ 3 Whites
3rd Attempt : 505 ~ NO Good
Bench warm-ups felt great. I was going into the bench feeling strong and confident for the first time ever! Haha. On my OPENER w/ 455, when I was about 2 inches off my chest I felt the left sleeve lock up alot harder than the right. So it forced my left arm to drift towards my belly a bit more and turned the bar. I still had control over it but it wasn't perpendicular to my body like it should've been. So when I got the "press" command the shirt popped it half way up and when it was time for me to lock it out I had to fight to bring my left elbow back into the proper position. I locked it out but the left side started to drift back downward but the head judge said rack so we did. I got up and to my surprise, had 2 whites. I felt like it was a gift, but I took it anyway. Haha. I tried to adjust my sleeves for the 2nd thinking maybe the left sleeve was pulled up more. But it wasn't. I guess its just smaller than the right. Or my left arm is bigger. So I went into 475 expecting it to do the same and it did. But I was prepared for it and locked it out cleaner this time. I went to 505 to hopefully break that 500 lb barrier, finally. But when I got close to touching the left locked up again and when I started to reach the bar twisted to the left and I dumped it on my belly. What a piece of shit!
DEADLIFT
225 x 2 x 3
315 x 1 x 1
Added Briefs (INZER Predators)
405 x 1 x 1
Added Suit, Straps UP (METAL IPF V-Squatter)
495 x 1 x 1
OPENER: 565 ~ 3 Whites
2nd Attempt: 595 ~ 3 Whites
3rd Attempt: 615 ~ NO Good
Well well... Warm-Ups felt good. But I had already drank 6 quarts of Gatorade by the the time we started pulling. So ofcourse as soon as I got my suit on and pulled my last warm-up I had to piss so bad it hurt my stomach. I didn't have enough time to take all my shit off and go so I just held it... painfully. Haha. My opener was easy as hell. As it should've been. I felt good and wanted to jump to 615. Tony talked me down from it since it is a PR and there was a chance I could miss it after such a long day. He wanted me to take the lightest weight I could that would still break 1900 total. So he called for 595... lifting 5 lbs less than a 100 lb barrier is the gayest move you can make in this sport. Haha. But I listened to tony and pulled it. It was a little heavy at the top but I felt like I had more in me. So I jumped to the 615 I wanted for my 3rd and it proved to be better than me on this day. I think I could've definitely pulled it had it been a second attempt. But 595 is still a meet PR and it pushed my total into the 1900's so it was a pretty good day overall.
Final Results
SQ - 835
BP - 475
DL - 595
TOTAL - 1905 @ 220
SPF NATIONAL CHAMPION @ 220
Though it was by default since both my competitors bombed out, I still won a "National Championship" so it was a good day.
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Post by bigredmachine on Jul 7, 2011 15:44:13 GMT -5
Nice write up there little buddy. I saw the home page and the pics from the meet and I have one question for ya? I thought that you weren't going to dye your whole suit black like Shawn Frankl?? Haha... You guys going to post the meet videos here soon?
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Post by Brian Hill on Jul 8, 2011 8:38:25 GMT -5
Scott... haven't you learned by now. Its not the weight on the bar but how cool you look lifting it?! Haha
Actually I have been so busy with work I haven't been able to help tony at all with any of the updates that have been going into the website. I've been talking to him and giving my input and suggestions but he's been doing all the work. So I know he's been working on videos but Idk when he'll be done with the and have them uploaded.
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Post by bigredmachine on Jul 8, 2011 12:21:40 GMT -5
Scott... haven't you learned by now. Its not the weight on the bar but how cool you look lifting it?! Haha Actually I have been so busy with work I haven't been able to help tony at all with any of the updates that have been going into the website. I've been talking to him and giving my input and suggestions but he's been doing all the work. So I know he's been working on videos but Idk when he'll be done with the and have them uploaded. Haha... I hear ya there Frankl  Only if you could lift as much as he can.. Yeah I like the changes that he has made to the website and he did post the videos from nationals on there too. And you talking about high squatting...Damn! Well at least they weren't as bad as the Brute Strength Meet. Haha... And Jazz just didn't look like she was getting any pop out of her suit when she was squatting. It maybe time to just get her own custom made suit and do away with those hand-me-downs, if you ask me. |
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Post by Brian Hill on Jul 12, 2011 9:31:27 GMT -5
Training for SPF South Carolina State Meet
Week 17, Day 1 - Dynamic Effort Lower
Saturday - July 9, 2011
General Warm-Up - 10 minutes or so
Behind The Neck Pulldowns - 125 x 3 x 10
Squat - 15" Box, w/ Buffalo Bar + GREEN-bands
Bar x 2 x 5
145 x 2 x 2
235 x 1 x 2
Add Briefs (INZER Predators)
325 x 12 x 2
Glute-Ham Raises - PURPLE-band x 5 x 5
Sit-Ups on GHR - MonsterMini-band x 3 x 5
Reverse Hypers - 225 x 3 x 10
Seated Abductors - MonsterMini-band x 3 x 15
Pretty decent session... The buffalo bar is a bit easier on the wrists/shoulders/elbows. But the slight bend is just enough to cause quite a bit of instability on the box and force you to fight with your back and abs to stay in the proper position. Great for getting stronger with lighter weights. This was the first week of a 3 week wave, and everything felt good. Bar speed was where it should be.
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Post by Brian Hill on Jul 12, 2011 11:14:53 GMT -5
Training for SPF South Carolina State Meet
Week 17, Day 2 - Max Effort Upper
Sunday - July 10, 2011
General Warm-Up - 10 minutes or so
Chest Supported Rows - 2 plates x 3 x 10
Bench Press - straight weight
Bar x 2 x 10
95 x 2 x 5
135 x 2 x 3
185 x 1 x 1 ~ FOAM-Board
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
Incline Barbell Press - 185 x 3 x 5
Brandon Lilly Press - Mini-band x 3 x 20
Dumbbell Side Raises - 30 x 3 x 10
Barbell Curls - 65 x 3 x 10
FAT Bar Pushdowns - 25 x 2 x 50
I noticed as I was warming up, that my shoulders were feeling very fatigued and sore from the past Wednesdays DE benching. I still managed to hit 10 lbs less than my PR with the FOAM-Board. Maybe I can give a new pr a run next time I come back to these.
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Post by bigredmachine on Jul 12, 2011 11:31:05 GMT -5
Hey little buddy I wouldn't mind doing those (Foam Press) in a few weeks myself. I have a question for ya. What days do you train during the week? I was thinking about coming down one day to do my speed work, just so I can use a different bar..
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Post by Brian Hill on Jul 12, 2011 13:59:10 GMT -5
Tuesday is max effort lower. Wednesday is dynamic effort bench. I start sometime between 5 and 7 pm both days. Depending on what my work schedule calls/allows for.
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Post by bigredmachine on Jul 12, 2011 16:38:02 GMT -5
Ok I couldn't remember if you lifted on tues/wed or wed/thurs. I guess I'll try and come by tomorrow evening and get alittle speed session in w/the Swiss bar & chains. So see you then..
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Post by Brian Hill on Jul 12, 2011 20:36:31 GMT -5
Word. Well I will be there at 5 tomorrow.
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Post by Brian Hill on Jul 12, 2011 21:29:52 GMT -5
Training for SPF South Carolina State Meet
Week 17, Day 3 - Max Effort Lower
Tuesday - July 11, 2011
General Warm-Up - 10 minutes or so
Dumbell Rows - 50 x 3 x 10 per side
Deadlift - Conventional, standing on 2" Mats, w/ straight weight
135 x 2 x 5
225 x 2 x 3
315 x 1 x 1
Added Belt
405 x 1 x 1
455 x 1 x 1
Removed the 2" Blocks
475 x 1 x 1
Susp. Good Mornings - w/ Giant Cambered Bar
225 x 3 x 5 w/ NO Belt
Pulldowns Abs - 35 x 3 x 15
Alternating 1-Arm KB Swings - 45 x 3 x 20 (10 per arm)
Band Leg Curls - Mini-band x 3 x 20
Pretty cool session tonight. I haven't actually attempted a conventional max from the floor in probably over 2 years. Haha. So I figured tonight was the night. Nothing too impressive with 475, but its still work.
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Post by Tony "The Beast" Atkins on Jul 12, 2011 23:41:42 GMT -5
Nice Pulling tonight!
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Only if you could lift as much as he can..
