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Post by bigredmachine on Nov 18, 2010 22:01:01 GMT -5
Your deadlifts are looking pretty strong little buddy, 515 for a triple is not too bad...
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Post by Brian Hill on Nov 20, 2010 16:26:05 GMT -5
Thanks! I think dropping down and doing a set to failure with 70-80% of my Max Effort lift of that day has been helping me quite a bit with all 3 of my lifts.
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Post by Brian Hill on Nov 20, 2010 16:35:24 GMT -5
Week 3, Day 1 - SQUAT & DEADLIFT Day
Saturday - November 20, 2010
Squat - No Box, straight weight
145 x 5
235 x 3
325 x 1
Added Knee Sleeves (EFS Heavy Knee Sleeves)
375 x 1
Added Briefs (Custom INZER Grid-Stitched Predators)
465 x 1
Added Belt
555 x 1
615 x 1
665 x MISS, started to come up onto my toes about half way down
665 x 1
505 x 7 - pushed til failure
Deadlift - from the floor, straight weight
225 x 5
315 x 3
365 x 1
Added Briefs (Custom INZER Predators)
455 x 1
Added Belt
515 x 1
565 x 1
615 x MISS
405 x 10 - Didn't go til failure, My hands just got tired...
Conventional Deadlift - RAW, from floor, straight weight, double overhand grip
315 x 3 x 5 ~ Belt Only
Ab-Strap Pulldowns - 100 x 3 x 10
Dumbell Side Bends - 60 x 3 x 10 per side
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Post by Brian Hill on Nov 22, 2010 7:37:04 GMT -5
Week 3, Day 2 - BENCH PRESS Day
Sunday - November 21, 2010
Bench Press - w/ straight weight
95 x 10
135 x 5
185 x 3
225 x 3
225 x 3
225 x 3
Added Shirt (Custom 2-ply TITAN Super Katana)
315 x 3 ~ 3-Board
365 x 3 ~ 3-Board
405 x 3 ~ 3-Board
FAT Bar Military Press - 95 x 3 x 10
Assisted Pull-Ups - BW x 3 x 10
Low Rows on Reverse Hyper - 225 x 3 x 15
Band Pull-Aparts - Mini-band x 3 x 20
Nothing impressive today. I just wanted to throw the shirt on a feel a little bit of weight in my hands. 405 moved easily, but it felt like a fucking car, so I shut it down so I could lift off for Tony in his shirt.
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Post by Brian Hill on Dec 9, 2010 20:36:41 GMT -5
I haven't posted in a few weeks. I've still been training, I just haven't been doing anything noteworthy or following any kind of plan. Therefore I felt NO need to share. haha. Anyway, I've got one more week of playing around and it's back to the grind! Next up for us is the SPF Shamrock Powerlifting Meet in Norfolk, VA. on March 12, 2011. So We'll be starting our training cycle December 18, 2010. Maybe I can finally hit some decent numbers and get an ELITE total at this one....
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Post by bigredmachine on Dec 9, 2010 21:24:06 GMT -5
Hey little buddy I thought we were going to try and do the SPF Ironman meet on 5th since the APF one didn't work out?? Does this one just workout better for everyone?
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Post by Brian Hill on Dec 10, 2010 13:13:29 GMT -5
Yea. We were gonna talk to you about it this weekend. The one on the 12th is closer and cheaper. So it would be easier for everyone as far as travel and other costs. Especially for Tony since it works out better with his schedule on what weekends he has T-3. I didn't mean for you to see it in my Training Log first. Haha. But yea. What do you think?
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Post by bigredmachine on Dec 10, 2010 16:17:20 GMT -5
You can count me in. Now it probably won't be as nice a meet as the ironman one and they were actually going to do cash prizes for the amateurs that's why it was alittle more expensive. But hey I will go to whatever meet that you guys want to do b/c we are a team man! Now I just got to redo my whole damn workout plan.  Oh well... "We ride together and we die together" |
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Post by Brian Hill on Dec 11, 2010 22:07:46 GMT -5
Word! That's the attitude. MDBB fo life, son!!! I actually didn't know about the cash prizes at the ironman. Oh well  maybe next year... Instead of re-planning your whole plan, just add in another de-load week whenever you feel the need. You seem to like those!  haha |
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Post by bigredmachine on Dec 12, 2010 18:44:25 GMT -5
Hey Brian here is my revised plan going forward, please take a look and let me know what you think:
Weeks 14-11 (4 Days a Week)
Sunday:
Box Squat w/160lbs of Chains first two weeks, Green Bands the third week, & then Straight Weight the fourth week without a box (Briefs Only) Wk14- 6x4 w/505, Wk13- 5x4 w/555, Wk12- 2x4 w/505, 2x3 w/555, 2x3 w/595, Wk 11- 6x3 w/705-785
G/H Raises
Abs
1-2 Accessories
Tuesday:
DB Bench Press (Reps) first two weeks & Then switch over to BB Bench Press for the 3rd & 4th week (Raw) Wk 12- 6x3 w/235-245, Wk11- 5x3 w/265-275
Shoulders (Military, Front Raises, etc)
Rear Delts/Upper Back Stuff
Prehab/Rehab
Wednesday:
SLDL off Blocks Wk14- 5x4 w/315, Wk13- 6x3 w/355, Wk12- 5x3 @385, Wk11- (Sumo f/Floor) 5x3 w/425-475
Lower Back (Back Exts or GM's)
Abs
1-2 Accessories
Friday:
Close-Grip 3 Board Press Wk14- 5x5 w/275, Wk13- 6x4 w/295, Wk12- 5x4 w/315, Wk11- (Shirted) 6x3 *Want to try and figure out what my perceived my max would be in my new shirt this week*
Lat Work
Triceps
Biceps
Prehab/Rehab Stuff
Week 10-
Deload/Restoration
Weeks 9-7 (3 Days a Week)
Sunday:
Shirted Bench Press Wk9- 3x3 @75%, 2x2 @79%, Wk8- 5x2 @80-84%, Wk7- 4x2@85-90%
Block Pulls (Wu to Heavy Triple or Double)
2-3 Accessories
Tuesday:
Box Squat w/Blue Bands the first week, Full squats w/Straight Weight the last two weeks (Briefs and/or Suit) Wk9- 3x3 w/555, 2x2 w/595, Wk8- 5x2 w/805-835, Wk7- 4x2 w/855-895
High Board Press Wk9- 4x4, Wk8- 4x3, Wk7 4x2
2-3 Accessories
Friday:
Sumo Deadlifts f/Floor (Briefs and/or Suit) Wk9- 6x2 w/495-515, Wk8- 5x2 w/525-535, Wk7- 4x2 w/545-565
Leg Press, Hack Squats, or SSB Low Box Squats (Low Volume)
2-3 Accessories
**I decided to go with 3 days a week for the transmutation phase b/c I good results with it last time and it will allow for more recovery**
Week 6
Deload/Restoration
Weeks 5-3 (2 Days a Week)
Sunday-[/u]
Shirted Bench Press Wk5- 3x2 @90-92%, Wk4- 3x1 @95%, Wk3- 2x1 @97-100%
Prehab Stuff
Wednesday-[/u]
Full Squat w/Straight Weight (Full Gear) Wk5- 3x2 w/895-915, Wk4- 3x1 w/925-945, Wk3- 2x1 w/955+
Sumo Deadlift (Full Gear) Wk5- 3x2 w/565-585, Wk4- 3x1 w/605, Wk3- 2x1 w/615-635
Prehab Stuff
Week 2
Deload/Restoration
Week 1
Meet Week
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Post by Brian Hill on Dec 14, 2010 8:43:17 GMT -5
Looks pretty solid to me! Should get you that 1100 Tony was talking about  |
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Post by bigredmachine on Dec 14, 2010 15:25:39 GMT -5
I just want get that first 1000lb squat under my belt then everything after that is just gravy I also looked on that brutestrengthgym website and it had the results and pics from last year's meet on there. It looks like they will be using kilograms for their weights and also I looked at the squats from last year and the biggest was "only" 755 so it looks MDBB might turn a few heads come march! |
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Post by Brian Hill on Dec 14, 2010 15:34:36 GMT -5
only 755?!?! Jazz will squat that! haha
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Post by Brian Hill on Dec 19, 2010 18:43:11 GMT -5
SPF Brute Strength Gym Shamrock Powerlifting Meet Training
Week 12, Day 1 - SQUAT & DEADLIFT
Saturday - December 18, 2010
Squat - 15" Box, w/ 4 chains per side
145 x 2 x 2
235 x 2 x 2
Added Belt
325 x 2 x 2
Added Briefs (Size 40 INZER Predators)
415 x 8 x 2
Deadlift - from the floor, w/ 4 chains per side
Briefs (Size 40 INZER Predators)
225 x 1 x 3
315 x 1 x 1
Added Belt
365 x 8 x 1
Glute-Ham Raises - BW x 3 x 10
Pulldown Abs - 50 x 3 x 20
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Post by Brian Hill on Dec 19, 2010 18:49:46 GMT -5
SPF Brute Strength Gym Shamrock Powerlifting Meet Training
Week 12, Day 2 - BENCH PRESS
Sunday - December 19, 2010
Speed Bench - w/ Mini-bands
135 x 3 x 3 ~ Close Grip
145 x 3 x 3 ~ Pinky Grip
155 x 3 x 3 ~ Comp. Grip
4-Board Press - w/ Mini-bands
185 x 5
205 x 5
225 x 5
245 x 2, missed third...
*All sets done w/ Pinky Grip
Incline E-Z-Bar Skullcrushers - 75 x 3 x 10
Criss-Cross Band Pushdowns - Mini-bands x 3 x 20
E-Z-Bar Front Raises - 75 x 3 x 10
Dumbell Side Raises - 20 x 15, 30 x 10, 40 x 10
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Oh well...
maybe next year... Instead of re-planning your whole plan, just add in another de-load week whenever you feel the need. You seem to like those! 
haha