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Post by Brian Hill on Oct 11, 2010 6:18:10 GMT -5
Week 9, Day 1 - SQUAT & DEADLIFT Day
Saturday - October 9, 2010
Squat - 14" Box, w/ Bow Bar
145 x 5
235 x 3
285 x 1
Added Belt
325 x 1
375 x 1
415 x 1
325 x 5
325 x 5
Deadlift - standing on 2" Mats, w/ Texas SQUAT Bar
145 x 5
235 x 3
325 x 1
Added Belt
375 x 1
415 x 1
345 x 5
345 x 5
Leg Raises on GHR - BW x 4 x 12
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Post by Brian Hill on Oct 11, 2010 6:21:36 GMT -5
Week 9, Day 2 - BENCH PRESS Day
Sunday - October 10, 2010
Floor Press - straight weight, w/ Pinky-Grip
Bar x 10
95 x 5
135 x 3
185 x 1
205 x 1
225 x 1
245 x 1
265 x MISS
195 x 5
195 x 5
Military Press - 135 x 3 x 5
Wide DD Pulldowns - 200 x 2 x 8
Incline Dumbell Rows - 40 x 2 x 12
Rear Delt Flyes - 10 x 2 x 12
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Post by Brian Hill on Oct 12, 2010 20:15:25 GMT -5
Week 9, Day 3 - Lower Body Assistance
Tuesday - October 12, 2010
CV Deadlifts - 50 x 10, 100 x 10, 150 x 10, 150 x 10
Glute-Ham Raises - BW x 2 x 20
Leg Extensions - 50 x 2 x 20
Decline Sit-Ups - BW x 2 x 20
45* Back Raises - BW x 2 x 20
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Post by bigredmachine on Oct 13, 2010 19:42:48 GMT -5
150 on Deadlifts?  ?? |
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Post by Brian Hill on Oct 13, 2010 20:46:37 GMT -5
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Post by Brian Hill on Oct 13, 2010 20:50:31 GMT -5
Week 9, Day 4 - Upper Body Assistance
Wednesday - October 13, 2010
Rope Pushdowns - 25 x 4 x 12
JM Press - 115 x 4 x 8
1-Arm Overhead Extensions - Mini-band x 4 x 12 per arm
Alternating Dumbell Curls - 40 x 4 x 8
Low Cable Curls w/ Rope - 35 x 4 x 12
Dumbell Side Raises - 30 x 4 x 12
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Post by bigredmachine on Oct 14, 2010 18:47:07 GMT -5
Oh I thought you meant Conventional Deadlifts. Those look more like rows than an actual deadlift if you ask me..
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Post by jesse on Oct 16, 2010 11:33:10 GMT -5
Hey Brian, how have you guys been? signed a little 2 year supplement contract with Muscletech I've got about 6 weeks b/f I go back to Canada for after pics, Looking forward to getting it over with and ease back in to training for pr's . You still doing multi ply meets or going with the raw meets I hear they have been gaining momentum
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Post by Brian Hill on Oct 16, 2010 17:27:43 GMT -5
Hey Jesse! We've been great! How've you been? I bet that muscletech deal is pretty sweet. Good luck with the photoshoot!
I've only done 1 multi-ply meet so far. All of my current goals are centered around multi-ply lifting, so I don't see me competing raw anytime soon. I've been training RAW alot lately, but only to strengthen my weaknesses in the gear.
What about you? Got any specific PLing plans after the photoshoot?
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Post by Brian Hill on Oct 16, 2010 17:33:44 GMT -5
Week 8, Day 1 - SQUAT & DEADLIFT
Saturday - October 16, 2010
Squat - No Box, w/ Reverse PURPLE-bands
145 x 5
235 x 3
325 x 1
Added Bands (doubled over the top of Monolift)
415 x 1
Added Belt
505 x 1
555 x 1
465 x 3
465 x 3
465 x 8 - Pushed to failure on this set.
Deadlift - from the floor, w/ Reverse BLUE-bands
135 x 5
225 x 3
315 x 1
Added Bands (hangingfrom the rafters)
405 x 1
Added Belt
500 x 1
585 x MISS
500 x 3
500 x 3
500 x 7 - Pushed to failure on this set.
45* Back Raises - w/ Straight Bar on Back
45 x 8
65 x 8
85 x 8
105 x 8
Ab-Strap Pulldowns - 100 x 4 x 12
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Post by bigredmachine on Oct 17, 2010 7:40:22 GMT -5
Brian, I got to thinking when I walked outside this morning to get the paper and it was freezing out that you need to add alittle stipulation in for helping Eric with the meet location. And that's to allow us to wear BEANIES at the meet!!! Hey Our House, Our Rules! Right???  |
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Post by Brian Hill on Oct 17, 2010 17:17:25 GMT -5
Week 8, Day 2 - BENCH PRESS
Sunday - October 17, 2010
Bench Press - w/ Reverse BLUE-bands, Pinky-Grip for ALL sets
Bar x 20
95 x 10
135 x 5
185 x 3
225 x 1
Added Bands
275 x 1
315 x 1
345 x 1
365 x MISS
315 x 3
315 x 3
315 x 4 - Pushed to failure on this set. Missed 5th rep half way up...
Overhead Pin Press - Pin 6 down from top, w/ Swiss Bar
95 x 5
135 x 5
155 x 5
175 x 3
Assisted Pull-Ups - 5 sets x failure
Dumbell Shrugs - 80 x 5 x 15
Band Pull-Aparts - Mini-band x 3 x 20
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Post by Brian Hill on Oct 19, 2010 20:35:03 GMT -5
Week 8, Day 3 - Lower Body Assistance
Tuesday - October 19, 2010
Glute-Ham Raises - BW x 3 x 15
1-Leg Reverse Hypers - 135 x 3 x 15 per leg
1-Leg Extensions - 50 x 3 x 15 per leg
1-Leg Curls - Mini-band x 3 x 15 per leg
Kneeling Rope Crunches - 45 x 3 x 15
Oblique Sunshines - 10 x 3 x 15
Wall Squats - PVC Pipe x 3 x 15
Just doing work... Trying to get some blood flowing.
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Post by jesse on Oct 22, 2010 13:12:14 GMT -5
After giving my shoulder a few weeks of R&R I'm gonna ease back into trying some single ply meets since I did buy all that garb lol A 777 squat @ the Rock Hill Meet in the 220's thats fantastic bro. I'll be in touch with you guys in the next couple months.
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Post by Brian Hill on Oct 22, 2010 17:20:29 GMT -5
After giving my shoulder a few weeks of R&R I'm gonna ease back into trying some single ply meets since I did buy all that garb lol A 777 squat @ the Rock Hill Meet in the 220's thats fantastic bro. I'll be in touch with you guys in the next couple months. Haha. Yeah, the gear cost an arm and a leg so you better use it! You should come train with us sometime! I did ok at the Summer Heat meet. My Squat and Deadlift were both off about 50 lbs from where they should have been. But I did ok, i guess. |
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