Brian Hill's Training Log (Team MDBB)

[Brian Hill]

Week 1, Day 3 - Lower Body Assistance

Tuesday - September 7, 2010

Box Jumps - Sitting on a 14" Box, jump to a 30" Box - Total of 20 Jumps

Glute-Ham Raises - BW x 2 x 20

Reverse Hypers - 225 x 2 x 20

Leg Curls - 50 x 2 x 20

45* Back Raises - BW x 2 x 20

Lying Leg Raises - BW x 2 x 20

Sit-Ups on GHR - BW x 2 x 20

Just an easy workout to get the blood flowing and prep me for a BIG Total Saturday....

[Brian Hill]

Week 1, Day 4 - Upper Body Assistance

Wednesday - September 8, 2010

Incline Dumbell Press - 30 x 3 x 20

Chest Supported Rows - 1 plate x 3 x 20

V-Bar Pushdowns - 25 x 3 x 20

Dumbell Hammer Curls - 15 x 3 x 20

External Rotations - tubing x 3 x 20

Well... That's it! Another pump session. Just gettting the juices flowing. 3 days away... Start getting excited, motherfuckers!

[Brian Hill]

2010 APF Summer Heat


SQUAT
145 x 6
235 x 4
Added Briefs (Custom INZER Predators)
325 x 2
Added Belt
415 x 2
Added Suit, Straps DOWN (INZER Leviathan)
555 x 1
Straps UP, Added Knee Sleeves
685 x 1
OPENER: 722 - 3 whites
2nd Attempt: 755 - 3 whites
3rd Attempt: 777 - 3 whites
***Sooo... Warm-ups were very rushed! They had 17 guys in the 2nd flight and only 1 monolift in the warm-up room. There was 1 guy (me) opening over 700, one opening up with over 800 (Troy Nash) and one opening with 900+ (Scott) and they gave ALL of us in the 2nd flight about 30 minutes to warm-up... So I ended up switching up my last 3 warm-ups and taking 2 really big jumps and cutting it down to 2 warm-ups. By the time I got to the platform for my opener I didn't feel ready AT ALL... I fucked around with finding the bar placement on my back on my opener forever! haha.. Finally I got set-up and unracked it and it felt heavy as hell! I took a second breath after the squat command (which i never do) and started to descend. Once I reached the hole, the weight fealt lighter and I smoked it. Once I saw the 3 whites and realized I was on the board, all the nerves and unreadyness I was feeling disappeared and it was time to play! 755 felt easier from start to finish. I took a safe jump to 777 on my third to try and stay ahead of Steve Maxson. It was the easiest Squat out of all 3 of them and it really made me wish I had went to 804, but oh well!


BENCH PRESS
95 x 10
135 x 5
185 x 3
225 x 2
265 x 1
Added Shirt (Custom 2-ply TITAN Super Katana)
365 x 3 ~ 3-Board
405 x 1 ~ 2-Board
425 x 1 ~ 1-Board
425 x 1 ~ Half-Board
OPENER: 424 - 3 whites
2nd Attempt: 446 - 3 whites
3rd Attempt: 473 - MISS
*** My opener was easy. 2nd Attempt was easy too. On my third attempt I started drifting back and flaring my elbows a bit too soon and lost it over my face on the right side. Good save spotters! I played it safe on my 2nd Attempt to try to keep as big of a lead on Steve as possible...


DEADLIFT
225 x 5
Added Briefs (Size 40 INZER Predators)
315 x 3
405 x 1
Added Suit, Straps DOWN (Size 50 METAL IPF V-Squatter)
495 x 1
Straps UP
545 x 1
OPENER: 573 - 3 whites
2nd Attempt: 633 - MISS
3rd Attempt: 633 - MISS
*** Going into the Deadlift I knew that Steve would pull 683. There was no doubt in my mind. He pulled 685 in training a few weeks before the meet. With our sub totals I had to pull 633 to win by 6 lbs. I gave it hell on both attempts, but I guess I was just out of gas. I knew I could have pulled 600 or 606, but I chose to try and beat Steve over hitting a PR. I lost!

Overall, I'm pretty pleased with how the meet went for me. All things considered (it was my first multi-ply meet, first meet period in 16 months, the whole training cycle sucked, I injured my back 2 weeks out from the meet, etc...) I think I did ok. The main target was to go and just get a fuckin' total and try to beat Steve Maxson. I finished the meet, so the total was achieved, haha. As for Steve, maybe I'll get him next time. I want to thank Tony Atkins for handling all of us and running my numbers. I also want to thank my cousin, Jordan Nelson. He took pictures of everyone all day as well, as helping to handle me to give Tony a bit of a break. Another Thanks goes out to my Dad, Urchel Hill, for taking video all day and also running everyone's numbers. Last but not least, I want to thank my training partners and all of Team MDBB for all their help/support over the last several weeks. We are a team, and we keep each other going!

I also want to say Congratulations to Jasmine Todd. She got her ELITE total @ female 181. She is now the 2nd member of our gym to reach ELITE status. Also, congrats to Shawn Griffin. He had a pretty good day as well for someone who hasn't competed in years, has lost 100 lbs in the last year, and didn't really train for this meet, you didn't pretty good also! Unfortunately, Scott Metcalf didn't have nearly the day he wanted, but how many drug-free lifters do you know that can have a "bad" day and still smoke a 959 lb Squat??? I only know ONE! Keep your head up and stay strong. Unfortunately we all have bad days on the platform. I know it feels like the whole training cycle was a waste, but it wasn't. You learned a lot about yourself and how to train and it'll pay off in the long run.

[bigredmachine]

Thanks for the comments Brian. It was great training with you and all the other "guys" at the gym. And like you said I think we all did a great job of supporting and helping each other through all the good and bad times that we had over the last few weeks. And that's why we can't be stopped nigga!


Team MDBB for Life!!!!

[Brian Hill]

True dat, son!

haha... I think we've converted you!

[bigredmachine]

As long as you haven't converted me into being GAY we'll be all right

[Brian Hill]

Haha... No worries about that happening!

[Brian Hill]

Week 12, Day 1 - SQUAT & DEADLIFT Day

Saturday - September 18, 2010

Speed Squat - 14" Box, w/ straight weight
235 x 4 x 2 ~ No Belt
285 x 4 x 2 ~ Belt ONLY

Speed Deadlift - from the floor, w/ straight weight
225 x 4 x 1 ~ No Belt
275 x 4 x 1 ~ Belt ONLY

Glute-Ham Raises - Mini-band x 4 x 12

Leg Raises on GHR - BW x 4 x 12

Just getting back in the swing of things...

[Brian Hill]

Week 12, Day 2 - BENCH PRESS Day

Sunday - September 19, 2010

Speed Bench - w/ straight weight
135 x 3 x 3 ~ Index on Smooth
155 x 3 x 3 ~ Thumbs extended from Smooth
175 x 3 x 3 ~ Pinkies on the Rings

Incline Dumbell Press - 50 x 4 x 15

Incline Dumbell Extensions - 30 x 10, 35 x 10, 40 x 10

Pushdowns - 50 x 3 x 15

Dumbell Side Raises - 20 x 10, 30 x 10, 40 x 10, 20 x 20

Lots of Random Rotator Work....

[Brian Hill]

Week 12, Day 3 - Lower Body Assistance

Tuesday - September 21, 2010

Box Jumps - A lot of random shit...

45* Back Raises - GREEN-band x 4 x 12

Seated 1-Leg Curls - Mini-band x 4 x 12 per leg

1-Leg Reverse Hypers - 135 x 2 x 12 per leg

Decline Sit-Ups - BW x 4 x 12

[Brian Hill]

Week 12, Day 4 - Upper Back & Biceps

Wednesday - September 22, 2010

Wide Grip Pulldowns - 150 x 3 x 10

Chest Supported Rows - 125 x 3 x 10

Low Cable Rows w/ V-Bar - 75 x 3 x 15

Dumbell Shrugs - 80 x 3 x 15

Band Pull-Aparts - Mini-band x 3 x 15

E-Z-Bar Curls - 95 x 3 x 10

Alternating Dumbell Curls - 30 x 3 x 15

[bigredmachine]

Hey Brian I noticed that they finally posted the results of the meet on worldpowerliftingcongress.com and they got your total wrong. It looks like they gave you your 3rd bench so now you have a 1824 total:)

[Brian Hill]

haha! That's awesome! Even though I know I only totaled 1796.
I still lost to Steve! haha

[Brian Hill]

Week 11, Day 1 - SQUAT & DEADLIFT Day

Saturday - September 25, 2010

Squat - 14" Box, Safety Squat Bar, w/ straight weight
145 x 5
235 x 3
325 x 1
Added Belt
375 x 1
395 x 1
285 x 5
285 x 5
285 x 5

Rack Pulls - Pin 2, Conventional, w/ straight weight
225 x 5
315 x 3
405 x 1
Added Belt
495 x 1
545 x MISS
350 x 5
350 x 5
350 x 5

Glute-Ham Raises - 25 lb plate across chest x 3 x 8

Reverse Hypers - 275 x 3 x 8

Leg Raises on GHR - BW x 3 x 12

This RAW shit sucks! haha. It's depressing almost how weak I am out of the gear.

[bigredmachine]

I know it stinks but it's a necessary evil that we have to do in order to get stronger, so stick with it little buddy..