sorry for the inactivity...finally have some time to post more...i'll start with my recent bench and squat session...
ME bench
bw:
raw bench
145x15
145x12
235x8
235x6
325x3
325x1
415x1
415x1
415x1
raw 3-board w/ light
325x3
345x3
raw 2-boards w/ light and mini
345x1
345x1(lot stronger!)
raw 2-boards
415x1
465x1
475x1
raw bench repout
325x10
key presses
40x10(w/ greens)
40x10(w/ greens)
40x8(w/greens)
db flyes
40x15
40x15
40x15
55x10
tricep work
***today was the first session with the boards and bands and i can tell that straight has slowed me down a bit even though i was benchin with a 55lb bar, i still had a strong session. whatever i have been doin, my 2-board came up...did 475...i want 500 on these fuckers! but i also need more band work as well...this has been my first band session in a long while. i'm confident though that i'll be able to use my setup on a competition bench with ease now. 415 wasn't nuthin today too...the last 2 singles kept comin up faster than the last. did some key presses today with green bands around me...very interesting...i had mad respect to clay who is able to do db bench with 100s plus greens around his back. i did get vids today but they were too dark comin out and my battery was low...more next time...if i don't have to work(which i hope is the case), me and some of the guys will be headed off to gadsden to a bench session to work on some openers. then i'll take a deload the following week...this week will be a deload on squats only.
need a stronger 2-board
TB
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deload squats
bw:
raw squats
135x12
135x10
225x8
225x6
315x3
315x1
405x1
405x1
raw squats off a low bench(low box) w/ choked greens
225x2
315x2
405x2
455x1
475x1
raw squat off a low bench(low box) w/o bands
225x10
315x8
315x8
405x1
speed deads
315x1
315x1
315x1
315x1
315x1
315x1
completely raw
315x1
315x1
GHR and abs
***motivated by bringers' squat session, i wanted to do something big too! and i need to do some band work so that's what was on the menu. worked up to a double with 405 with the greens and then to a single with 465 with the greens(625 at the top). i want 500+ on these fuckers! and i did these w/o knee wraps and only a belt. check the vids. then did 315 on speed deads, GHRs and abs. i'm not goin to weigh myself now, just goin to train and train hard. not goin to worry about the bodyweight.
**NOTE: vids were misnamed on myspace...the correct names and lifts are below!**
405 w/ choked greens raw box squat
vids.myspace.com/index.cfm?fuseaction=vids.individual&videoid=1992911194 455 w/ choked greens raw box squat
vids.myspace.com/index.cfm?fuseaction=vids.individual&videoid=1992985828 475 w/ choked greens raw box squat
vids.myspace.com/index.cfm?fuseaction=vids.individual&videoid=1993020087 475 w/ chked greens...destroyed it!
TB
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accessory work
bw:
bent barbell rows
455x3
475x3
500x3
500x3
500x3
515x3
CS rows
4platesx10
4platesx10
4platesx10
behind-the-neck press
225x3
225x6
225x6
CG floor press
315x1
345x3
315x1
315x1
315x1
315x1
315x2
315x1
315x1
315x1
(sets with 315 was all cluster method)
db shrugs(why do i bother)
150sx25
150sx25
150sx25
150sx25
150sx20
seated db hammers
50sx10
50sx10
50sx10
***tonite was another kickass session...motivated by fire and rage right now and that's what pushed this session worked up to 500 and 515 on bent barbell rows...the 515 wasn't pretty but was strong! also the most i've done on those.. only got up to 345 for 3 on CG floor presses but that was after shoulder work...i'm really weak on those so need to work on the behind-the-neck's again. did them on the hammer strength last week but nothin like doin it with a barbell. i'll alternate though. only worked up to reps with 225...gettin back used to doin them. did db shrugs...yea i know...i don't know why i bothered...next week will be barbell shrugs again...i figured i would have fun reppin 150s for 25 reps...NOT! its a lot more fun reppin 600+ for 12+ reps...i got some vids of the bent barbell rows with 500...enjoy...and u can thank BRINGER and big rob for the motivation! ALSO on a side note, before i left work today, one of the salespeople there found out how strong i was and had me in a armwrestling match against this country boy(who was very strong to say the least). we shook hands prior to it and he tried testin my grip...no go. i hardly used 50%. as for the match took me a few but i managed to get him down no prob...it was a nice end to a day...and got 10 bucks for it too...so it was worth it...LOL!
bent barbell rows w/ 500 for 3!
vids.myspace.com/index.cfm?fuseaction=vids.individual&videoid=2006720757 FIRE AND RAGE PRODUCES PRS!
TB
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ME BENCH
BW:
raw bench
135x12
135x10
225x8
225x6
315x3
315x1
405x1
405x1
shirted bench
500x3(off 2-board...no touch)
545x1
545x1
backed the weight down...worked on tech..
405x1(off 2-board...touched!)
455x1(off 2-board...touched!)
500x1(full range...touched!)
530x1(full range...ugly...touched!)
***me and drew traveled up to g-town(gadsden) and man did we learn a lot. we have a big advantage goin into the APF BAMA meet...that's all me and drew have to say about it...drew went from opening in this old shirt to opening in his F6...the one shirt that he couldn't nail an opener in...but i WILL say this...buddy helped out a LOT with the tech...my opener at this point COULD be 500 or 530...cause i'm comfortable with both...just have to master the tech a bit more and so does drew. though the highlight was havin drew and tim(viking) go back and forth over the phone talkin shit...and the both of them are bad about...LOL!! oh and i made an error with the bent-over rows...the vid i "previously" posted was 515! the one i'm throwin up now is the "real" 500...also, saw justin ross again workin on his squats...nailed 805 and 900 on them easy...he's one to watch out for next march at 275...see below...
...all that's left is finding a squat opener...and i think i know how to go about doin that too...
today vids:
545x1(before)
vids.myspace.com/index.cfm?fuseaction=vids.individual&videoid=2010965286 500x1(after)
vids.myspace.com/index.cfm?fuseaction=vids.individual&videoid=2010966674 the real 500 on bent rows for 3
vids.myspace.com/index.cfm?fuseaction=vids.individual&videoid=2010971612 justin ross's 805 squat
vids.myspace.com/index.cfm?fuseaction=vids.individual&videoid=2010978444 gettin my shit together...finally!!
TB
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ME squats
bw: 293!
raw squats
135x10
225x6
315x3
405x1
455x1
squats w/ briefs
495x1
585x1
squats w/ HC straps up and briefs
635x1
725x1(high!)
725x1(on top of parallel)
725x1(a little lower but the same)
EMT hammers
***tonite's squattin felt off. warmin up raw felt off...could be from the bent bar...oh well...no complaints here. went up to only 725 cause my bicep tendonitis was flared up...BIG TIME! i'm icing it now but the last two singles with 725 was a lot lower and the last 725 was right on top of parallel...hopefully in a wider-stance i can get depth. i was constricted to the stance in the power rack...damn i hate bein tall! LOL!! i'll probably have to to got ATL to work on squat depth..stay tuned....had to hit some EMT hammers as the flare up was crazy after squats. its fine now after icing and hammers...good thing is that i may have found 2 lifters at powerhouse...one that did the same meet as me 3 years ago and the other that had done some training in mississippi. hopefully there is something there...here are some squat vids from tonite...will be loadin up on the accessory work on thursday for sure to make up the lack thereof on the bench and squat sessions...
725(1)
vids.myspace.com/index.cfm?fuseaction=vids.individual&videoid=2011711088 725(2)
vids.myspace.com/index.cfm?fuseaction=vids.individual&videoid=2011714368 will have to try hittin depth under a monolift...
TB
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BACK/TRAPS/HAMMERS
BW: 287
t-bar rows
6platesx3
7platesx3
7plates/quarterx3
pullups
2x5
barbell shrugs
405x25
405x25
405x25
405x25
405x25
CG bench
225x10
225x10
275x6
315x3
315x3
315x3
225x10
225x9
shoulder horn work
hammers
35x10
50x6
70x5
95x5
35x25
50x10
extra bicep, calf, abs, and rear delt work
***tonite session was done at golds off 280 since powerhouse was shut down due to the tornado warning we had today. settled for t-bar rows and worked up to a PR on those...7 plates and a quarter...damn happy about that...hopefully it will translate to a bigger bench in a few weeks. did some pullups after that and then shrugs. just did some high rep stuff with 405...felt like i was doin something on them this week not like last week when i was doin db shrugs...never again! LOL!! then did some shoulder horn work and hammers. finished up with some bicep, abs, calves, and rear delt work and i was out. u know your kickin your own ass well when u have a headache after liftin...but think about this...if guys like matt k. are goin balls to the wall...why shouldn't i? the plan is to hit a bench session on sunday at powerhouse, hit a "light" accessory work on tuesday and a deload bench on thursday...then a sunday squat session in gadsden to work on an opener. i'm lookin foward to havin fun at this meet as well as kickin ass...PLANET RAGE STYLE! for your pleasure, 3 new vids tonite. 2 of the t-bar rows and one of the 225 for 9. its pretty dark but i was practicing what i learned from coach mckee(LOL!!) last sunday and it works damn well on raw bench...definitely takes the strain off the bicep tendon. oh and the tendon flare up, occurred again so go some aleve tonite and icing it now...but from now on...no more armwrestling matches...LOL!!
7 plates on t-bar rows for 3 reps
vids.myspace.com/index.cfm?fuseaction=vids.individual&videoid=2012217716 7 plates and a quarter on t-bar rows for 3 reps
vids.myspace.com/index.cfm?fuseaction=vids.individual&videoid=2012202836 225 for 9 reps usin the new tech...on CG bench
vids.myspace.com/index.cfm?fuseaction=vids.individual&videoid=2012203350 a headache after liftin...is a good thing?
TB
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