Badrock's Training Log

[badrock]

Thanks Guys, yeah im gonna try to do this meet in Granite city in october that some guys told me about...so we will see how things go

[Joey Smith]

Good bench routine BR....and I concur with Dale and Mike with training the pause on bench....it will do nothing but enhance your power later down the rode!....

[badrock]

Thanks Joe

[badrock]

06/21/06 Wednesday- Squat

Squats w/ 2 second pause
135/10
225/5
315/3
425/1
455/2x6sets

Deadlifts Off plates(just singles- not a max)
135/5
225/3
315/1x2sets
405/1x2sets
500/1x2sets
550/1

pulldowns, Hammer Strength Iso rows- 3 sets of 10 each

Awesome session today, on the 550 though, it flew up, the weight was easy, but damn grip still giving me an issue. AT the top it started to slide out of my left hand, im hoping this will go away. I also tried using the wrist wraps like some people had recommended it worked a lot better.....just gonna keep training the grip hard....stay strong....peace

[Breaker]

Bro go wrapless in the gym and wrap in competition. I have a similar issue as well when I get heavier, but I really try and grip the bar tight and chalk up. Also training with a fatter bar will help also since most meets will use an Okie Bar which is thinner and you will get a much better grip.

[badrock]

Thanks alot mike...yeah i do need to get some chalk....and it always my left hand, my right hand seems to prevail no matter what weight i use

[badrock]

06/23/06 Friday- Speed bench/arms, grip work

speed bench(off chest)
135+super minis doubled
2 sets of 3
185+super minis doubled
5 sets of 3

speed bench(off floor)
225/3x4sets

v-bar pushdowns
100/20
120/15
140/12
160/12

decline straight bar extensions
115/10
125/8x2sets

one arm overhead extensions
50/10x2sets

ez bar curls
115/10
125/10x2sets
105/12

seated alternating curls
40/10
50/10
60/10

bentover hammer curls
35/10
45/10
55/10

plate pinches
25's/15seconds x3sets

Great workout today, full of energy, the flax seed oil has been giving an extra kick of energy. realy emphasized speed today, first time doing speed bench off the floor, really liked it that way. All went well today, accept for the right elbow, i keep forgetting to bring some icey hot....strong session though

[Joey Smith]

Nice work out BR....thats the kinda volume I like!....never done speed off the florr before....hhmmm....

[badrock]

Thanks Joe

[badrock]

06/26/06 Monday- Squat day

squats
135/10
225/5
315/3
425/1
470/2x6sets( all with 2 second pause)

shrugs
135/10x2sets
225/10x2sets
315/10x2sets
405/10x2sets

v-bar pulldowns
150/10
180/10
220/10
250/10

bb rows
135/12
225/12
275/12

seated v-bar rows
300/10x2sets
220/15

Awesome session today, all the back work is kinda light because i tried to do most of it without straps...can barely close my hands now....great session

[Breaker]

Not to shabby on the Squats Marques, also what are you doing them in rack, stands or monolift?

[badrock]

Thanks Mike, i actually do them outside of the rack in the open, i cant squat inside my gym's rack, its too small

[littleman]

Great squat workout good mixture of workout lately,I have been trying to do the same but it is hard to change.Littleman

[Breaker]

Shit open rack, bro once you get in a Monolift your going to be spoiled.

[Joey Smith]

Hell I love the shrug work baby!....good stuff!....