Brian Hill's Training Log (Team MDBB)

[Brian Hill]

SPF Brute Strength Gym Shamrock Powerlifting Meet Training

Week 12, Day 3 - Lower Body Assistance

Tuesday - December 21, 2010

4" Elevated Glute-Ham Raises - Mini-band x 4 x 8

45* Back Raises - 45 lb plate held at chest x 4 x 12

Dumbell Swings - 80 x 2 x 1 minute

Superset:
Leg Raises on GHR - BW x 2 x 12
Sit-Ups on GHR - BW x 2 x 12

[jesse]

Whats up Brian, Muscletech deal ended last month time to get my candy rump back to some growing Maybe we will see you guys at some upcoming meet.

[Brian Hill]

SPF Brute Strength Gym Shamrock Powerlifting Meet Training

Week 12, Day 4 - Back and Biceps

Wednesday - December 22, 2010

Chest Supported Rows - 75 + Mini-band x 2 x 8

Wide Grip Pulldowns - 150 x 2 x 12

Wide DD Pulldowns - 150 x 2 x 12

Behing The Neck Pulldowns - 100 x 2 x 12

Seated Cable Row w/ V-Bar - 100 x 2 x 20

Pull-Aparts - Mini-band x 2 x 20

Dumbell Shrugs - 60 x 2 x 20

Alternating Dumbell Curls - 40-30-20 x 2 x 6-6-6

[Brian Hill]

SPF Brute Strength Gym Shamrock Powerlifting Meet Training

Week 11, Day 1 - SQUAT & DEADLIFT

Saturday - December 24, 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 (Custom Grid-Stitched INZER Predators)
415 x 2 x 2
Added 1" to Box
505 x 1 x 1
535 x 1 x 1
565 x 1 x 1 (10 lb PR)
595 x 1 x 1 (40 lb PR)
625 x MISS

Deadlift - from the floor, w/ 4 chains per side
225 x 3 x 1
315 x 3 x 1
Added Briefs (Custom INZER Predators)
405 x 1 x 1
Added Belt
455 x 1 x 1
495 x 1 x 1
545 x MISS

Glute-Ham Raises - BW x 2 x 20

Sit-Ups on GHR - BW x 2 x 20

First good training session in FOREVER!!! I am glad I quit my second job so I can get some sleep now. Training for this meet should be fun

[Brian Hill]

SPF Brute Strength Gym Shamrock Powerlifting Meet Training

Week 11, Day 2 - BENCH PRESS

Sunday - December 26, 2010[/b]

Bench Press - w/ straight weight
95 x 1 x 15
135 x 1 x 10
185 x 1 x 5
225 x 1 x 3
275 x 1 x 3 ~ 3-Board
Added Shirt (Custom 2-ply TITAN Super Katana)
365 x 1 x 1 ~ 3-Board
405 x 1 x 1 ~ 3-Board
455 x 1 x 1 ~ 3-Board
500 x 1 x 1 ~ 3-Board
365 x 3 x 5 ~ 3-Board

Flat Dumbell Press - 80 x 3 x 10

Dumbell Extensions - 40 x 3 x 10

Rope Pushdowns - 25 x 3 x 15

Barbell Front Raises - 45 x 10, 55 x 10, 65 x 10

Side Raises w/ Tubing - Red x 3 x 15

It snowed on Christmas Day so all of my training partners were snowed in... I'm not one to miss a training session so I talked my little 120 lb cousin into coming to lift-off for me while my girlfriend held the boards. It wasn't the best of training sessions, but it was the best I could do considering the circumstances. 500 felt WAAAY heavier than it should have so I called it there.

[bigredmachine]

Looking Pretty Strong there Little Buddy!

[Brian Hill]

Thank you sir!

[Brian Hill]

SPF Brute Strength Gym Shamrock Powerlifting Meet Training

Week 11, Day 3 - Lower Body Assistance

Tuesday - December 28, 2010

Box Jumps - sitting on a 14" Box I worked up to a 42" Box for 5 Jumps

Glute-Ham Raises - Mini-band x 8, MonsterMini-band x 8, PURPLE-band x 8

Dumbell SLDL - 60 x 3 x 12

Knee-Outs - Mini-band x 3 x 12

Circuit:
Lying Leg Raises - BW x 3 x 12
Decline Sit-Ups - BW x 3 x 12
45* Back Raises - BW x 3 x 12

[jesse]

Ill say this bud, deadlift is the only real lift left that isn't scewed with all the equipment and your deads are good Even sumo doest put much on your dead with a suit so you are strong in the key lift. I heard Louie Simmons say "you can have a big squat and not have a big deadlift, but you can't have a big deadlift and not have a big squat"

[Brian Hill]

SPF Brute Strength Gym Shamrock Powerlifting Meet Training

Week 10, Day 1 - SQUAT & DEADLIFT

Friday - December 30, 2010

Squat - 15" Box, w/ BLUE-bands
145 x 2 x 2
Added Belt
235 x 2 x 2
Added Briefs (Custom Grid-Stitched INZER Predators)
325 x 6 x 2
375 x 1 x 2
415 x 1 x 2

Deadlift - Standing on 2" Mats, Mini-bands
135 x 1 x 1
Added Belt
225 x 1 x 1
Added Briefs (Custom INZER Predators)
315 x 6 x 1
Removed 1" from Mats
365 x 1 x 1
Removed 1" from Mats
405 x 1 x 1

Glute-Ham Raises - 10 lb plate held at chest x 2 x failure

Ab-Strap Pulldowns - 100 x 2 x failure

I was out of town for New Year's Eve and New Year's Day, so I had to get my training in on the Friday morning by myself. It was a very good, fast paced workout. All sets of Squat moved fast but I wasn't exploding as hard as I could off the box on all sets. I've been tweaking some minor things with my technique that should pay off. But the explosion out of the hole is a bit off right now because of it.

[Brian Hill]

SPF Brute Strength Gym Shamrock Powerlifting Meet Training

Week 10, Day 2 - BENCH PRESS

Sunday - January 2, 2011

Bench Press - w/ Mini-bands
Bar x 1 x 10
95 x 1 x 5
135 x 6 x 3
225 x 3 x 3 ~ 4-Board
Add Shirt (2-ply TITAN Super Katana)
315 x 1 x 3 ~ 4-Board
365 x 1 x 3 ~ 4-Board
405 x 1 x 3 ~ 4-Board
435 x 1 x 3 ~ 4-Board

Incline Dumbell Press - 40 x 8, 50 x 8, 60 x 8, 70 x 8, 80 x 8

Incline Chain Extensions - 2 chains per hand x 3 x 8

FAT Bar Puhdowns - GREEN-band x 3 x 12

Superset:
Dumbell Front Raises - 20 x 3 x 12
Dumbell Side Raises - 20 x 3 x 12

[Brian Hill]

SPF Brute Strength Gym Shamrock Powerlifting Meet Training

Week 10, Day 3 - Lower Body Assistance

Tuesday - January 4, 2011

Box Jumps - Standing, No step
32" x 6 x 2 jumps

Glute-Ham Raises - Mini-band x 6 x 8

Reverse Hypers - 225 x 3 x 12

Knee-Outs - Mini-band x 3 x 12

Circuit:
Lying Leg Raises - BW x 3 x 12
Decline Sit-Ups - BW x 3 x 12
45* Back Raises - BW x 3 x 12

[Brian Hill]

SPF Brute Strength Gym Shamrock Powerlifting Meet Training

Week 10, Day 4 - Back and Biceps

Wednesday - January 5, 2011

Chest Supported Rows - 100 + Mini-band x 2 x 8

Wide Grip Pulldowns - 150 x 2 x 12

Wide DD Pulldowns - 150 x 2 x 12

Behing The Neck Pulldowns - 100 x 2 x 12

V-Bar Pulldowns - 100 x 2 x 12

Low Rows on Reverse Hyper - 225 x 2 x 12

Pull-Aparts - Mini-band x 2 x 20

Barbell Shrugs - 225 x 2 x 20

Overhead Cable Curls - 35 x 2 x 12

Reverse Curls - 65 x 2 x 12

Alternating Dumbell Curls - 30 x 2 x 12

[Brian Hill]

SPF Brute Strength Gym Shamrock Powerlifting Meet Training

Week 9, Day 1 - SQUAT & DEADLIFT

Saturday - January 8, 2011

Squat - 15" Box, w/ BLUE-bands
145 x 2 x 2
Added Belt
235 x 2 x 2
Added Briefs (Custom Grid-Stitched INZER Predators)
325 x 1 x MISS - As I was coming down the whole right side of my briefs blew out... So I had to put on my looser pair that I normally deadlift in. I was VERY pissed about this!
325 x 4 x 2
415 x 1 x 1
445 x 1 x 1
475 x 1 x 1
505 x 1 x MISS

Deadlift - from the floor, w/ Mini-bands
135 x 1 x 1
Added Belt
225 x 1 x 1
Added Briefs (Custom INZER Predators)
315 x 3 x 1
405 x 1 x 1
455 x 1 x 1
500 x 1 x MISS

Glute-Ham Raises - 10 lb plate held at chest x 2 x failure

Stiff Legged Deadlift - 135 x 2 x failure

Sit-Ups on GHR - BW x 2 x failure

So I blew my squat briefs out. The goal was to work up to 525 today with the BLUE-bands which would have been around 700 at the top as well as a 50 lb PR with the BLUE-bands. But I had to change plans. I still ended up hitting 475 + the bands which is a 10 lb PR but that's not good enough for me. 475 was a grinder but I took 5 plates for a ride anyway. It was a no-go so I called it there and went on to Deadlift. I felt good working up but 500 + the bands was just too much for me today.

[Brian Hill]

SPF Brute Strength Gym Shamrock Powerlifting Meet Training

Week 9, Day 2 - BENCH PRESS

Sunday - January 9, 2011

Bench Press - w/ straight weight
135 x 3 x 5
185 x 3 x 3
225 x 3 x 3
275 x 1 x 3 ~ 2-Board
Add Shirt (2-ply TITAN Super Katana)
405 x 1 x 1 ~ 2-Board
435 x 1 x 1 ~ 2-Board
465 x 1 x 1 ~ 2-Board
495 x 1 x 1 ~ 2-Board
525 x 1 x MISS ~ 2-Board
405 x 3 x 3 ~ 2-Board

Flat Dumbell Press - 80 x 5 x 10

V-Bar Pushdowns - 50 x 5 x 10

Dumbell Side Raises - 20 x 5 x 10

Today was pretty good. I haven't came that low in my shirt in a LONG time, so I'm somewhat pleased with the way it went. I'd feel a lot better about myself if I had hit 525, but I still have several weeks to work the lower boards. I have to bench 500 in March!!!!!!!!