pain
Brow Wiper Member
Posts: 48
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Post by pain on May 14, 2007 20:48:50 GMT -5
great to be on the forum!!
clean&jerks-70% 1repx8 185lbs last two sets up 10lb and 20lb
box squats-30% 2repsx6 135lbs with blue bands (speed!!)
RDL's-4x8reps 135lbs with mini bands
Heavy AB work
Short bursts 3 15 yard sprints and 2 prowler with 60lb sled
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Post by Neversatisfied on May 14, 2007 21:08:49 GMT -5
Welcome aboard. Glad you are posting!! The C & J's were looking good tonight. Sorry I couldn't hang around for the rest. Keep us posted, and see you in the gym.
(For those of you unfamiliar with Brandon, he was one of our spotter/loaders Saturday. You can see him in my vid.)
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pain
Brow Wiper Member
Posts: 48
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Post by pain on May 15, 2007 19:36:59 GMT -5
Snatch-70%/1repx8 145x1x5 165x1x2 and 175x1 (easy)
Dynamic Bench-50%+3 chains/3x6 185lbs+chains
Upper Plyos
DB Tricep Ext-4 setsx8 35lbs
Rows-4 plates 3x8
Lats-150lbs 4x8
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Post by Neversatisfied on May 15, 2007 20:46:29 GMT -5
Your snatches were looking great tonight--your speed is vastly improved. Maybe it was the DISCO music! Birth of rap, yeah right. Don't care what Trav and LaVan say, I had to live through that awful era and that junk tonight was D-I-S-C-O. What did you do for plyos??
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Post by Joey Smith on May 16, 2007 2:01:33 GMT -5
Brandon I am glad to see ya posting bro....thanks for all that you did Sat. helping spot and racking and unracking weights bro, that kinda stuff dont get the deserved praise it should....thanks again, see ya Friday....
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pain
Brow Wiper Member
Posts: 48
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Post by pain on May 16, 2007 6:16:39 GMT -5
A.M. work ()I did this wrong, should of been stride at 90%
jog 20yds-stride 20yds-(jog 20yds at 90%)-walk 20ydsx4 no rest
First a.m. workout that shit sucked
Cheryl-plyos were Med ball Lunge Rotational Pass 10reps each wayx2- crossover line Pushups/10x2
Thanks Joey, yea man see you friday
P.M. off day Light ab work 10 15yd sprints pulling 60lb sled
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Post by Neversatisfied on May 16, 2007 19:15:52 GMT -5
Cheryl-plyos were Med ball Lunge Rotational Pass 10reps each wayx2- crossover line Pushups/10x2 Just making sure everyone was being equally punished by TM!
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pain
Brow Wiper Member
Posts: 48
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Post by pain on May 17, 2007 19:40:36 GMT -5
Overhead squat 3x6reps 145lbs
Glute ham raises-4x10 with 35 lbs first set 45lbs last three sets
Step ups-3x10 30lbs
10 15 yard sprints with 60lb sled
Abs
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Post by Neversatisfied on May 17, 2007 22:44:53 GMT -5
Looking stronger every day, Brandon! You actually looked like you were enjoying those sled sprints, too. That scares me.
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pain
Brow Wiper Member
Posts: 48
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Post by pain on May 18, 2007 20:55:37 GMT -5
ME Upper 2 board 3rep max 275lbs (easy!!!)-then 10 rep down set 225 (speed)
Upper plyo-heave press snatch grip 95lbs 3x5reps
Hypertrophy work upper-DB incline Bench 45's 2x15reps
Heavy tri's-dip machine (facing front and back) 4 platesx15 each wayx2sets close grip DB press 40'sx15reps then 50'sx15reps
Lat pull down- 170 3x10 pull ups 2x10 and 1 hang for 30secs
Row work- 4plates x10reps + 50lbs 2x8reps
Great day!!! O yea Im fucking psyched, got my first shirt today!!!!! hell of a time seeing Joey,Cheryl,Travis,Levan,Rodney,and the man that hooked me up thanks again Barry
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Post by Neversatisfied on May 18, 2007 22:19:22 GMT -5
Nothing's as good as that first time...huh, Brandon. That new Metal Bash Bench Shirt looks like it found a good home. Enjoy. Clayton Push-Pull is calling your name.
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Post by Joey Smith on May 18, 2007 23:17:45 GMT -5
Great seeing you tonight bro....next week lets break that Metal shirt in!....thanks for the help tonight, glad your with us....
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pain
Brow Wiper Member
Posts: 48
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Post by pain on May 21, 2007 21:21:15 GMT -5
C and J's 70%/1x8-185x3, 205x2, 235x3
Box squats/33%+blue bands 2repsx6-145lbx2rx1, 185x2rx5
lower plyos-Russian hops 8x3
RDL's with mini bands3x8- 145lbs
Heavy abs
2 15 yard sprints and 2 prowler pushing 60 lb sled
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Post by Neversatisfied on May 21, 2007 22:26:52 GMT -5
Your numbers keep going in the right direction--that is UP. Just gotta love this week-to-week progress .
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pain
Brow Wiper Member
Posts: 48
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Post by pain on May 24, 2007 21:17:50 GMT -5
5-22 snatch- 145x1repx2 165x1x3 185x1x3
dynamic bench- 53%=185lbs+3chains 3repsx6
Upper plyos- med ball rotational pass 10 ea wayx2
DB tri's- 40lbs 3setsx8reps
rows-4 plates 4setsx10reps
lats-170lbsx3x8
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