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Post by Brian Hill on Jul 13, 2011 6:34:53 GMT -5
Thank you sir!
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Post by bigredmachine on Jul 13, 2011 9:04:18 GMT -5
Training for SPF South Carolina State MeetWeek 17, Day 3 - Max Effort LowerTuesday - July 11, 2011General 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. Yeah I agree with you on the 475 not being too impressive. Haha.. Keep working Bro!! |
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Post by Brian Hill on Jul 14, 2011 6:09:12 GMT -5
Training for SPF South Carolina State Meet
Week 17, Day 4 - Dynamic Effort Upper
Wednesday - July 13, 2011
General Warm-Up - 10 minutes or so
Wide Grip Pulldowns - 150 x 3 x 10
Floor Press - w/ 2 chains per side
45 x 2 x 5
95 x 2 x 3
135 x 12 x 3
Dumbbell Extensions - 30 x 6 x 8
FAT Bar Pushdowns - 35 + 2 chains x 3 x 12
Spud Strap Face Pulls - 35 + 2 chains x 3 x 12
Hammer Curls - 30 x 3 x 12
Not bad. Not bad. Not much else to say. Doing work!
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Post by Tony "The Beast" Atkins on Jul 15, 2011 15:49:02 GMT -5
I posted you a little something in the general discussion board. Bet you can't guess what it is. HaHa. ;D I am not gonna do a Wayne on you and give you like 5000 motha fukin haha's! lmao
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Post by Brian Hill on Jul 16, 2011 15:53:43 GMT -5
Training for SPF South Carolina State Meet
Week 16, Day 1 - Dynamic Effort Lower
Saturday - July 16, 2011
General Warm-Up - 10 minutes or so
BTN Pulldowns - 125 x 3 x 10
Squat - 15" Box, w/ Buffalo Bar + GREEN-bands
105 x 2 x 5
195 x 2 x 2
285 x 1 x 2
Added Briefs (INZER Predators)
375 x 12 x 2
Glute-Ham Raises - PURPLE-band x 5 x 5
Reverse Hypers - 315 x 5 x 10
Sit-Ups on GHR - Mini-band x 5 x 10
Abductors - Mini-band x 3 x 20
All the way turned up!
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Post by Brian Hill on Jul 17, 2011 23:06:23 GMT -5
Training for SPF South Carolina State Meet
Week 16, Day 2 - Max Effort Upper
Sunday - July 17, 2011
General Warm-Up - 10 minutes or so
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 1 x 1
185 x 1 x 1
205 x 1 x 1
225 x 1 x 1
Added Sling Shot
250 x 1 x 1
275 x 1 x 1
315 x MISS... and again... and again!
Incline Bench Press - w/ Giant Cambered Bar
105 x 1 x 10
145 x 3 x 5
1-Arm Overhead Extensions - Mini-band x 3 x 15 per arm
Dumbbell Side Raises - 20 x 3 x 20
E-Z-Bar Curls- 75 x 3 x 10
Today was a decent session. I didn't feel "great" as I was warming up so I knew breaking a PR probably wasnt gonna happen today. So I figured I would just work up and match my PR with the Mini-bands of 225, then slip on Jazz's slingshot and do a couple more sets to overload the top. The 225 wasnt fast by any means but it was smooth and felt strong. I've never used the slingshot before and I didn't know how it would go with bands on the bar, so I took a small jump to 250. It was a joke. I was still unsure of the assistance of the slingshot, so I made another small jump to 275. It too was very fast and easy. So then I took a bigger jump to 315 thinking with a bit of effort it too would be fast and somewhat easy. It felt great out of the rack and all the way down but I tucked hard as I would in a shirt and the slingshot doesn't offer that kind of support so it was totally misgrooved and i started to press but it didn't budge. So I thought if I tried it again and didn't tuck so hard this time it would go. But it felt way heavier on the second attempt and I got crushed. Like a jackass I rested for several minutes and took it again with the same results... what's that saying about the definition of insanity again? Haha. Oh well. I've been really good as of late about picking my attempts wisely on Max Effort days and not missing, and leaving room for improvement the next time around. But today kinda fucked that up. Ill start over with the smarter stuff next week.
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Post by bigredmachine on Jul 18, 2011 11:13:50 GMT -5
Yeah I think Mark Bell said that you should only expect to get about a 10 percent overload from your regular bench press when using the slingshot. I mean you still did 50lbs more than your previous best on that particular exercise using the sling shot so still not too bad there little buddy. So keep ya head up and keep moving forward  |
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Post by Brian Hill on Jul 19, 2011 21:43:15 GMT -5
Training for SPF South Carolina State Meet
Week 16, Day 3 - Max Effort Lower
Tuesday - July 19, 2011
General Warm-Up - 10 minutes or so
Dumbell Rows - 60 x 3 x 10
DEADLIFT - standing on 2" Blocks (RAW, Sumo)
135 x 2 x 5
225 x 2 x 3
315 x 1 x 1
Added Belt
315 x 1 x 1 ~ w/ 2 chains per side
315 x 1 x 1 ~ w/ 4 chains per side
315 x 1 x 1 ~ w/ 6 chains per side
315 x 3 x 1 ~ w/ 8 chains per side
365 x 3 x 1 ~ w/ 8 chains per side
Susp. Good Mornings - w/ Safety Squat Bar
225 x 3 x 5 w/ NO Belt
Pulldown Abs - 35 x 3 x 20
Kettle Bell Swings - 45 x 3 x 20
Band Leg Curls- PURPLE-band x 3 x 20
It is what it is. Fml.
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Post by Brian Hill on Jul 21, 2011 17:04:45 GMT -5
Training for SPF South Carolina State Meet
Week 16, Day 4 - Dynamic Effort Upper
Wednesday - July 20, 2011
General Warm-Up - 10 minutes or so
Wide Grip Pulldowns - 150 x 3 x 10
Floor Press - w/ 2 chains per side
45 x 2 x 5
95 x 2 x 3
135 x 9 x 3 ~ w/ 3 Different Grips
Dumbell Extensions - 35 x 6 x 8
Hammer Curls - 40 x 3 x 12
FAT Bar Pushdowns - 25+2chains x 3 x 15
Face Pulls- PURPLE-band x 3 x 20
Ha! Take that!
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Post by Brian Hill on Jul 23, 2011 17:43:35 GMT -5
Training for SPF South Carolina State Meet
Week 17, Day 1 - Dynamic Effort Lower
Saturday - July 23, 2011
General Warm-Up - 10 minutes or so
Behind The Neck Pulldowns - 100 x 3 x 15
Squat - 15" Box, w/ Buffalo Bar + GREEN-bands
Bar x 2 x 2
145 x 2 x 2
235 x 1 x 2
Added Belt
325 x 1 x 2
Added Briefs (INZER Predators)
415 x 8 x 2
505 x 1 x 1
Glute-Ham Raises - PURPLE-band x 5 x 5
Reverse Hypers - 135 + MonsterMini-band x 3 x 10
Sit-Ups on GHR - Mini-band x 3 x10
Standing Calf Raises - BW x 3 x 20
Damn... Everything felt heavy and slow today. Haha. But it was the third and final week of this wave, so I guess it was catching up. The weights didn't move that slow, they just weren't "super fast" The single with 5 plates at the end was a grinder though... still a decent session. Looking forward to starting the wave with the Safety Bar next week. I am terribly weak with that bar, so its gonna be a tough wave.
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