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Post by Brian Hill on Oct 22, 2010 17:23:42 GMT -5
Week 8, Day 4 - Upper Body Assistance
Wednesday - October 20, 2010
V-Bar Pushdowns - 50 x 12, 60 x 12, 70 x 12
E-Z-Bar Overhead Extensions - 75 x 8, 85 x 8, 95 x 8
Crossbody Extensions - Mini-band x 3 x 12
Alternating Dumbell Curls - 20 x 12, 30 x 12, 40 x 12
E-Z-Bar Curls - 75 x 8, 85 x 8, 95 x 8
Concentration Curls - Tubing x 3 x 12
Dumbell Side Raises - 30 x 4 x 12
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Post by Brian Hill on Oct 23, 2010 18:21:24 GMT -5
Week 7, Day 1 - SQUAT & DEADLIFT Day
Saturday - October 23, 2010
Squat - 12" Box + FOAM, w/ Buffalo Bar + GREEN-bands
235 x 8 x 2 ~ Belt Only
325 x 1 x 1 ~ Belt Only
Deadlift - from the floor, w/ Texas SQUAT Bar + Mini-bands
235 x 8 x 1 ~ NO Belt
325 x 1 x 1 ~ Belt ONLY
*All sets were done Conventional stance
Good Mornings - w/ Buffalo Bar, Wide-Stance, Arched Back
145 x 8
195 x 8
235 x 8
Leg Raises on GHR - BW x 4 x 12
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Post by Brian Hill on Oct 24, 2010 17:16:06 GMT -5
Week 7, Day 2 - BENCH PRESS Day
Sunday - October 24, 2010
Speed Bench - w/ FAT Bar + Mini-bands
135 x 8 x 3
185 x 1 x 1
*Pinky-Grip for ALL sets...
Incline Push-Ups - BW x 3 x 15
Chest Supported Row - 50 + Quadrupled Mini-band x 2 x 6
V-Bar Pulldowns - 100 x 2 x 12
Spud Strap Face Pulls - 50 x 4 x 12
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Post by Brian Hill on Oct 26, 2010 20:22:00 GMT -5
Week 7, Day 3 - Lower Body Assistance
Tuesday - October 26, 2010
Box Jumps - sitting on a 14" Box, jumping to 36" Box for 20 Total Jumps
Glute-Ham Raises - MonsterMini-band x 3 x 8
Reverse Hypers - 225 x 3 x 12
Standing Calf Raises - BW x 3 x 12
Sit-Ups on GHR - Mini-band x 3 x 12
Dumbell Side Bends - 80 x 3 x 12 per side
Wall Squats - BW x 3 x 12
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Post by Brian Hill on Oct 31, 2010 14:59:54 GMT -5
Week 6, Day 1 - SQUAT & DEADLIFT Day
Saturday - October 30, 2010
Squat - No Box, straight weight
145 x 5
235 x 3
325 x 1
Added Belt
375 x 1
Added Reverse PURPLE-bands
465 x 1
505 x 1
Added Reverse Mini-bands
555 x 1
595 x 1
645 x 1
685 x MISS
505 x 8 - pushed to failure
Deadlift - from the floor, straight weight
225 x 5
315 x 3
405 x 1
Added Belt
455 x 1
Added Reverse BLUE-bands
495 x 1
545 x 1
Added Reverse PURPLE-bands
585 x 1
635 x 1
675 x MISS
495 x 10 - didn't actually fail but my hands were hurting really bad from gripping that much weight for so long. So I cut it off.
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By the time I finished my last set of Deadlifts I had been awake since 5 am Friday morning, hung sheetrock at my regular job for a 12 hour day and then worked til 4 am at my weekend gig and was running on RockStar Lemonade and no food since 8 pm Friday night. Needless to say, I felt like shit and just wanted to go home and sleep. So I bagged in on any assistance and went home to take a 4 hour nap before going back to my weekend job.
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Post by Brian Hill on Oct 31, 2010 15:11:50 GMT -5
Week 6, Day 2 - BENCH PRESS Day
Sunday - October 31, 2010
Bench Press - straight weight, Pinky-Grip for ALL sets
Bar x 20
95 x 10
135 x 5
185 x 3
225 x 1
Added Reverse BLUE-bands
275 x 1
315 x 1
Added Reverse PURPLE-bands
365 x 1
385 x MISS
315 x 10 - pushed to failure.
Chest Supported Rows - 1 plate x 4 x 15
I stuck with the deload mindset on assistance again today. I did just enough sets of Rowing to balance out with the actual working sets of Pressing and called it a day.
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Post by bigredmachine on Oct 31, 2010 17:16:11 GMT -5
Brian, your raw game is looking pretty solid son. Keep up the good work! I look forward to seeing you and the gang next Sunday when I come down for a visit 
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Post by Brian Hill on Nov 1, 2010 6:35:18 GMT -5
Brian, your raw game is looking pretty solid son. Keep up the good work! I look forward to seeing you and the gang next Sunday when I come down for a visit haha. I doesn't feel solid at all! The Reverse bands the last couple of ME weeks are the only time I've felt strong(ish) at all. Sounds good, cant wait to see you! Are you putting a shirt on sunday? P.S. We start at 10 am on the weekends now instead of 12. Tony's work schedule got switched. So he has to leave the gym at 2 to be at work by 3. See you at 10, BIG buddy! |
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Post by bigredmachine on Nov 1, 2010 19:21:12 GMT -5
Yeah I was actually planning on coming alittle early anyway so that I could get back in time to watch some pro football. So 10am sounds great to me! As for what I plan on doing Sunday I have decided to train 3 days a week for my transmutation phase and so I will train multiple lifts per day  And here is what my tentative training plan will look like for this week: Sunday:Full Squat 6x3 4 Board Press 5x3 Snatch Grip RDL's 3-4x6-10 2-3 Light Accessories Tuesday:Bench Press 6x3 Rack Pulls 5x2-3 Hack Squat 3-4x6-0 2-3 Light Accessories Thursday:Sumo Deadlift 7x2 Low Box Squat w/Manta Ray 3x5 CG Incline Bench 3-5x6-10 2-3 Light Accessories And I may throw on a shirt my last week of this phase and maybe some briefs for my thursday workout but we'll see.. |
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Post by Brian Hill on Nov 4, 2010 17:16:29 GMT -5
Yeah I was actually planning on coming alittle early anyway so that I could get back in time to watch some pro football. So 10am sounds great to me! As for what I plan on doing Sunday I have decided to train 3 days a week for my transmutation phase and so I will train multiple lifts per day And here is what my tentative training plan will look like for this week: Sunday:Full Squat 6x3 4 Board Press 5x3 Snatch Grip RDL's 3-4x6-10 2-3 Light Accessories Tuesday:Bench Press 6x3 Rack Pulls 5x2-3 Hack Squat 3-4x6-0 2-3 Light Accessories Thursday:Sumo Deadlift 7x2 Low Box Squat w/Manta Ray 3x5 CG Incline Bench 3-5x6-10 2-3 Light Accessories And I may throw on a shirt my last week of this phase and maybe some briefs for my thursday workout but we'll see.. Sounds like a plan to me, BIG Homie! |
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Post by Brian Hill on Nov 4, 2010 17:19:38 GMT -5
Week 6, Day 3 - Lower Body Assistance
Tuesday - November 2, 2010
Box Jumps - I would start by standing infront of a 14" Box, Jump onto it and immediately jump off by jumping out as far as I could forward. Total of 20 Jumps
Elevated Glute-Ham Raises - BW x 3 x 8
45* Back Raises - 25 x 3 x 12
Sit-Ups on Elevated GHR - BW x 3 x 12
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Post by Brian Hill on Nov 4, 2010 17:25:08 GMT -5
Week 6, Day 4 - Upper Body Assistance
Wednesday - November 3, 2010
Straight Bar Pushdowns - 50 x 4 x 12
Dumbell Extensions - 20 x 8, 30 x 8, 40 x 8, 50 x 8, 60 x 8, 20 x failure
Concentration Curls - tubing x 4 x 12 per arm
Hammer Curls - 20 x 8, 30 x 8, 40 x 8, 50 x 8, 60 x 8, 20 x failure
External Rotations - tubing x 4 x 12 per side
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Post by Brian Hill on Nov 7, 2010 16:42:01 GMT -5
Week 5, Day 1 - SQUAT & DEADLIFT Day
Saturday - November 6, 2010
Speed Squat - 14" Box, w/ Safety Squat Bar + 4 chains per side
235 x 8 x 2
*Belt Only for ALL sets.
Speed Deadlift - from the floor, w/ Texas Squat Bar + 2 chains per side
225 x 6 x 3
*Belt Only for ALL sets.
45* Back Raises - Doubled Mini-band x 3 x 15
Leg Raises on GHR - BW x 3 x failure
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Post by Brian Hill on Nov 7, 2010 16:44:40 GMT -5
Week 5, Day 2 - BENCH PRESS Day
Sunday - November 7, 2010
Speed Bench - w/ 2 chains per side
135 x 6 x 3 ~ Pinky-Grip
225 x 3 x 1 ~ Comp. Grip
Flat Dumbell Press - 50 x 2 x 15
Chest Supported Row - 100 x 2 x 15
V-Bar Pulldowns - 100 x 2 x 15
Band Pull-Aparts - Mini-band x 2 x 20
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Post by Brian Hill on Nov 18, 2010 19:11:15 GMT -5
Catching up....
I didn't train last Tuesday or Wednesday b/c I felt like hell and I wanted to rest up for the weekend since I was planning to gear up for the first time since the meet. So anyway... Here is what I've done this week.
Week 4, Day 1 - SQUAT + DEADLIFT Day
Saturday - November 13, 2010
Squat - No Box, w/ straight weight
145 x 5
235 x 3
325 x 1
Added Briefs (Custom INZER Grid-Stitched Predators)
415 x 5 ~ No Belt
465 x 3 ~ No Belt
505 x 3 ~ Belt
555 x 3 ~ Belt
465 x 5 ~ No Belt
Deadlift - from the floor, w/ straight weight
245 x 5
335 x 3
Added Briefs (Custom INZER Predators)
385 x 5 ~ No Belt
425 x 3 ~ No Belt
475 x 3 ~ Belt
515 x 3 ~ Belt
425 x 5 ~ No Belt
Pulldown Abs - 50 x 3 x 15
Cable Side Crunches - 25 x 3 x 15 per side
Week 4, Day 2 - BENCH PRESS Day
Sunday - November 14, 2010
Bench Press - w/ straight weight
Pinky-Grip:
95 x 10
135 x 5
185 x 3
225 x 3
265 x 1
Added Shirt (VERY Loose, Size 48 1-ply TITAN Katana)
Comp. Grip:
275 x 5
300 x 5
325 x 5
350 x 3
375 x 1
Took off the Shirt, back to Pinky-Grip
225 x 7 ~ pushed to failure
Low Cable Rows - 100 x 5 x 10
Dumbell Shrugs - 80 x 3 x 15
Week 4, Day 3 - Lower Body Assistance
Tuesday - November 16, 2010
Elevated Glute-Ham Raises - Mini-band x 6 x 8
Reverse Hypers - 225 x 3 x 12
Dumbell Sumo Swings - 80 x 3 x 12
Superset:
Sit-Ups on GHR - Mini-band x 3 x 12
Lying Leg Raises - 10 x 3 x 12
Week 4, Day 4 - Upper Body Assistance
Wednesday - November 17, 2010
FAT Bar Pushdowns - 25 x 20, 50 x 15, 60 x 10, 70 x 10, 80 x 10
Dumbell Extensions - 40 x 2 x 10
Dumbell Hammer Curls - 40-30-20 x 3 x 6-6-6
Dumbell Side Raises - 40-30-20 x 3 x 6-6-6
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And here is what my tentative training plan will look like for this week: