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Post by Brian Hill on Jan 30, 2011 22:29:37 GMT -5
SPF Brute Strength Gym Shamrock Powerlifting Meet Training
Week 6, Day 1 - SQUAT & DEADLIFT
Saturday - January 29, 2011
Squat - 15" Box, Safety Squat Bar w/ straight weight
145 x 2 x 2
235 x 2 x 2
Added Belt
325 x 1 x 1
Added Briefs (Custom Grid-Stitched INZER Predators)
415 x 6 x 2
465 x 2 x 2
Deadlift - standing on 2" Mats, Ultra-Wide Stance w/ straight weight
225 x 3 x 5
275 x 1 x 5
315 x 1 x 5
Reverse Hypers - 225 x 3 x 15
Pulldown Abs - 50 x 3 x 15
Today was a bit of a deload day before working up to our OPENERS next week. I got my briefs that I blew out back from being repaired this week so I threw them on today to get a feel for them before next week. The ultra-wide deficit Deadlifts were extremely hard. haha
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Post by Brian Hill on Jan 30, 2011 22:46:50 GMT -5
SPF Brute Strength Gym Shamrock Powerlifting Meet Training
Week 6, Day 2 - BENCH PRESS
Sunday - January 30, 2011
Bench Press - w/ FAT Bar + 2 chains per side
45 x 3 x 5
95 x 3 x 3
135 x 3 x 3 ~ Close Grip
145 x 3 x 3 ~ Medium Grip
155 x 3 x 3 ~ Comp. Grip
Military Press - Standing, w/ Pinky Grip
95 x 1 x 5
115 x 1 x 5
135 x 1 x 5
95 x 1 x 10
E-Z-Bar Skullcrushers - 95 x 3 x 10
1-Arm Pushdowns - 10 x 3 x 15
Superset:
Front Raises - 10 x 3 x 20
Side Raises - 10 x 3 x 20
Just another deload type day before taking my OPENER in the shirt next week. I suck incredibly hard at Military Press...
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Post by Brian Hill on Feb 10, 2011 16:43:06 GMT -5
SPF Brute Strength Gym Shamrock Powerlifting Meet Training
Week 6, Day 3 - Lower Body Assistance
Tuesday - February 1, 2011
Wall Squat - PVC Pipe x 3 x 12
Glute-Ham Raises - Mini-band x 6 x 8
45* Back Raises - 50 x 3 x 12
Dumbell Swings - 60 x 3 x 12
Sit-Ups on GHR - Mini-band x 3 x 12
Leg Raises on GHR - BW x 3 x 12
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Post by Brian Hill on Feb 10, 2011 16:51:32 GMT -5
SPF Brute Strength Gym Shamrock Powerlifting Meet Training
Week 6, Day 4 - Back and Biceps
Wednesday - February 2, 2011
Wide Grip Pulldowns - 100 x 12, 150 x 10, 200 x 8
Chest Supported Row - 100 x 3 x 12
V-Bar Pulldowns - 100 x 3 x 12
1-Arm Rows - PURPLE-band x 3 x 12 per arm
E-Z-Bar Cable Curls - 25 x 8, 35 x 8, 45 x 8
Alternating Dumbell Curls - 30 x 3 x 12
Dumbell Shrugs - 80 x 3 x 12
Spud Face Pulls - 50 x 3 x 12
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Post by Brian Hill on Feb 10, 2011 16:53:58 GMT -5
SPF Brute Strength Gym Shamrock Powerlifting Meet Training
Week 5, Day 1 – SQUAT & DEADLIFT
Saturday – February 5, 2011
Well, I was supposed to work up to my OPENERS on Squat and Deadlift today. I felt focused and strong as I was warming up. I worked up to 415 RAW then put my briefs on. I just got these briefs back from being repaired from where I blew them out several weeks ago. My first two sets in the Briefs I could hear the stitches popping and I got nervous about blowing the seem again. I went ahead and put my Leviathan on over them and thought that would take care of the problem. So I took 685 for a ride with the straps down and same thing, I could hear the stitches popping still. So I took the suit off and then took the Briefs off and decided to put my deadlift briefs on. They are the same briefs just 2 sizes bigger. They didn’t offer nearly the support I’m used to so I decided to jump to 735 with the straps up in the looser combo instead of the planned 775. I barely squeaked out 735 with the straps UP when I was planning on working up to 800+ today. So I was very disappointed and I decided to call it there because I was drained mentally and physically from changing gear so many times. Anyone who has ever took off a canvas suit know what I mean. Haha
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Post by Brian Hill on Feb 10, 2011 16:55:37 GMT -5
SPF Brute Strength Gym Shamrock Powerlifting Meet Training
Week 5, Day 2 – BENCH PRESS
Sunday – February 6, 2011
Bench Press – straight weight
45 x 2 x 5
95 x 2 x 5
135 x 2 x 3
185 x 1 x 3
225 x 1 x 1
275 x 1 x 1
Added Shirt (Custom 2-ply Super Katana)
405 x 1 x 1 ~ 3-Board
435 x 1 x 1 ~ 2-Board
465 x 1 x 1 ~ 1-Board
465 x 1 x 1 ~ Half-Board
465 x 1 x 1 ~ Chest (OPENER)
495 x 1 x 1 ~ 2-Board
515 x 1 x 1 ~ 2-Board
Floor Press – straight weight, Pinky Grip
185 x 1 x 5
205 x 1 x 5
225 x 1 x 4, missed 5th at lockout
Dumbell Extensions – 40 x 3 x 10
Dumbell Side Raises – 20 x 3 x 15
V-Bar Pushdowns – GREEN-band x 3 x 15
I was working on keeping my elbows OUT today and keeping the bar in the groove while descednding in the shirt. It seems to work A LOT better. I should’ve never gotten away from that technique.
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Post by Brian Hill on Feb 10, 2011 16:57:47 GMT -5
SPF Brute Strength Gym Shamrock Powerlifting Meet Training
Week 5, Day 3 – Lower Body Assistance
Tuesday – February 8, 2011
Belt Squats – 100 x 4 x 12
2” Elevated Glute-Ham Raises – Mini-band x 4 x 12
45* Back Raises – 50 x 4 x 12
Knee-Outs – MonsterMini-band x 2 x 12
Decline Sit-Ups – BW x 4 x 12, 2 second hold at the bottom of each rep
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Post by Brian Hill on Feb 10, 2011 17:00:13 GMT -5
SPF Brute Strength Gym Shamrock Powerlifting Meet Training
Week 5, Day 4 – Back and Biceps
Wednesday – February 9, 2011
Wide Grip Pulldowns – 100 x 3 x 15
V-Bar Pulldowns – 100 x 3 x 15
Chest Supported Row – 75 x 3 x 15
E-Z-Bar Curls – 65 x 3 x 15
Hammer Curls – 20 x 3 x 15
Low Cable Shrugs – 100 x 3 x 15
Face Pulls – Mini-band x 3 x 15
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Post by Brian Hill on Feb 12, 2011 21:31:52 GMT -5
SPF Brute Strength Gym Shamrock Powerlifting Meet Training
Week 4, Day 1 - SQUAT & DEADLIFT
Saturday - February 12, 2011
Squat - 15" Box, Giant Cambered Bar w/ straight weight
145 x 2 x 2
235 x 2 x 2
Added Belt
325 x 1 x 1
Added Briefs (Custom Grid-Stitched INZER Predators)
415 x 6 x 2
465 x 1 x 2
505 x 1 x 2
Deadlift – from the floor, w/ TEXAS Squat Bar
235 x 1 x 1
Added Belt
325 x 6 x 1
375 x 1 x 1
415 x 1 x 1
Reverse Hypers - 225 x 3 x 15
Ab-Strap Pulldowns - 100 x 3 x 15
Nothing too fancy today. Just a bit of a deload. Im’ starting Circa-Max next week! 3 weeks out… Start getting excited!
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Post by Brian Hill on Feb 14, 2011 10:23:33 GMT -5
SPF Brute Strength Gym Shamrock Powerlifting Meet Training
Week 4, Day 2 - BENCH PRESS
Sunday – February 13, 2011
Bench Press - w/ FAT Bar + 2 chains per side
45 x 3 x 5
95 x 3 x 3
135 x 3 x 3 ~ Close Grip
145 x 3 x 3 ~ Medium Grip
155 x 3 x 3 ~ Comp. Grip
Military Press - Standing, w/ Pinky Grip
95 x 2 x 10
115 x 2 x 10
E-Z-Bar Skullcrushers - 95 x 4 x 10
Dumbell Side Raises – 40 x 4 x 10
V-Bar Pushdowns – 25 + chains x 4 x 25
Some easy Dynamic Effort Benching this week. The next 2 weeks will be back in the shirt trying to dial it in for the meet.
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Post by Brian Hill on Feb 16, 2011 8:09:51 GMT -5
SPF Brute Strength Gym Shamrock Powerlifting Meet Training
Week 4, Day 3 – Lower Body Assistance
Tuesday – February 15, 2011
Wall Squats – PVC Pipe x 2 x 12
Glute-Ham Raises – MonsterMini-band x 4 x 8
45* Back Raises – Barbell across back x 4 x 12
1-Leg Reverse Hypers – 135 x 4 x 12 per leg
“Grapplers” – 1 plate x 4 x 8 per side - this was a new exercise Brian Weston showed us... We didn't really know what to call them, but they are BRUTAL on the obliques and the upper abs.
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Post by bigredmachine on Feb 16, 2011 19:20:12 GMT -5
You talking about Wrestler Barbell Twists or Russian Twists??
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Post by Brian Hill on Feb 17, 2011 8:12:57 GMT -5
You talking about Wrestler Barbell Twists or Russian Twists?? It sounds like we're talking about the same thing. We had one end of the bar shoved in the corner on the floor and the other end had a plate on it and we were holding it out in front of us over our heads and we would twist as far as possible to each side stopping in the middle of each rep to get another breath and flex the core again. He said Mike Miller showed it to him several years ago when he was training at Nazareth Barbell. |
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Post by Brian Hill on Feb 17, 2011 8:14:26 GMT -5
SPF Brute Strength Gym Shamrock Powerlifting Meet Training
Week 4, Day 4 – Back and Biceps
Wednesday – February 16, 2011
Chest Supported Row – 100 + Mini-band x 3 x 8
Wide Grip Pulldowns – 100 x 12, 150 x 12, 200 x 12
Chuck V Pulldowns – 75 x 3 x 12
Barbell Shrugs – 225 x 12, 315 x 12, 405 x 12
Standing Rear Delt Flyes – 30 x 3 x 12
Hammer Curls – 40 x 6 x 8
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Post by bigredmachine on Feb 17, 2011 20:04:00 GMT -5
Yes Sir we are talking about the same exercise. Those things are awesome! I use to do them all the time up until I tweaked my back doing them one day probably about a year ago. But I may start adding them back into training again at some point on down the line..
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