Thursday, June 28, 2007

06/27/07 ME Bench - -2 Board PR

2 Board Press 185x5, 225x3, 255x2, 300x1, 350x3, 375x3, 410x1PR
4 Board Press 410x3x6
One Arm Row 110x3x8
Chain Reverse Curls to Overhead press 3x8
Pretty good night, hit a PR on the 2 Board Press despite not going really heavy on bench in ages (shoulder injury for you newbies). The shoulder was acting up as per usual, at this point it is more of anuisance than performance impairing. It mostly hurts when I unrack the weight and move it forward, then its fairly smooth sailing.

Originally I planned on only working up a 375 for a bunch of singles, but I ended up hitting a triple on that and decided to go for a small PR, Given the recent perfromance, I was unsure, but I got it anyway....Thats always good for confidence.

For the 4 Board Press I left the bar weight at 410 and decided to hit some reps. My shoulder was on fire by the end of these, but I felt they got a good workout with all thing considered. Look for this weight to go up in the future and the reps to drop a bit.

One arm rows were well, one arm rows.....

The chain Reverse curls to overhead press were interesting. I attached D-Handles to the chains and did these, man, these were friggin brutal.. Three times worse than doing them with Dumbbells, those friggin chains are all over the place...3 more weeks with these should be fun...

Well Thats It......wait a minute....


If one develops sauce crack while lifting alone, is it really sauce crack?


Keep it Dark, Keep it Heavy!!!

APT Pro Wrist Straps - Dont Let Your Grip Rob You of A Lift


Tuesday, June 26, 2007

06/25/07 ME Squat

High Box 205x5, 300x3, 350x2, 405x1, 450x1
Suit Bottoms 505x3, 525x3, 555x3
RDL's 225x3x8
GHR's 3x10
Obliques Pull Down 110x3x10

Was quite happy with tonight given my recent lower back muscle strain. My original plan was to only work up to 505 and do 3x3, but the first set felt way too easy so I kept bumping it up. The limiting factor on these was my breathing. With the tight belt its hard to take in air properly. Overall though, these sets felt very strong. In case any of you were wondering, my high box squats are set at parallel.

RDL's tightened the old back-a-rooni up, these were performed super fast, sort of a dimel deadlift.

I have devised a way to pefrom Glute Ham Raises. I take my bench with the leg curl extension and anchor my feet on it and use average bands choked to the top of my rack for assistance. The assistance gets varied depending on how close I place the bench into the rack or out of it. I will try and get a video up to give some of you an idea...definitely felt the hamstrings after this one.....

Again, pretty happy with tonights efforts. So until next time...Keep it Dark, Keep it Heavy!!!

APT Pro Wrist Straps - Dont Let Your Grip Rob You of A Lift


Tuesday, June 19, 2007

06/18/2007 De-Load ME Squats/ Deadlift

SE Free Squats 135x5, 225x5, 275x3, 315x3, 365x6,4,4,4
SE Deadlifts 405x6,4,4,4
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Whoa, for an Sub-Maximal Effort day I think, this gave me a hard time. MY GPP is in the crapper for sure, course I kept rest period to under a minute and cranked this work ou tin 31 minutes. My shirt was soaked as well as my scivvies with a fresh batch of swamp ass....Thats about it, Deloads Rule!!!
powerlifting powerlifting powerlifting powerlifting
Keep it Dark, Keep it Heavy!!!

APT Pro Wrist Straps - Dont Let Your Grip Rob You of A Lift

Friday, June 15, 2007

Sepultura....Not as Intense as Liberace, But They'll Do....

Tell me this shit doesnt make you want to do some Max Effort Step Aerobics?

APT Pro Wrist Straps - Dont Let Your Grip Rob You of A Lift

Soulfly, Who'd you think it was? Lionel Richie...

Special Treats for the Peeps....

APT Pro Wrist Straps - Dont Let Your Grip Rob You of A Lift

06/13/07 ME Bench

Shoulder Press w/Chains 95x5, 115x3, 135x3, 145x3, 165x3
SE Bench Press 305x5x3
One Arm DB Row 100x3x8
Rear Delts....dont remember what

Forgot to post this the other day, so here it is....shoulders were brutal!!! Thank god next week is deload. Bench felt alright, still not even close to 100%, but I'll take it.....forgot to list it, but messed around with sandbag swings, throws, and other shite....thats it....

Keep it Dark, Keep it Heavy.....

APT Pro Wrist Straps - Dont Let Your Grip Rob You of A Lift

Tuesday, June 12, 2007

06/11/07 ME Squat - Ugh....

High Box Squats w/Chains 245x5, 285x3, 330x2, 385x1, 425x1, 475x2
GM's 155x3x10
Built and Played Around w/Sandbags

Squats did not go as planned, I strained something in my lower back on the right side. But on a good note, i didnt just keep going to further aggravate it!!! The 475 felt light, but on the second rep I tried to adjust myself in mid squat and got out of postion, thus the strain occurred. I was originally projecting 3x3 at 475, oh well.

In light of my Squat issue, I dropped the poundage on Wide Stance SSB GM's and went all the way down to facilitate a bit of stretch into the lower back. Good Stuff I tell you.

So, feeling a bit beat, I went up stairs and built a sandbag for throwing, cleaning, pressing, and whatever else I can imagine to do for GPP Conditioning. I built a 50 lbs sandbag and messed around with it before giving up due to severe back pain.

Here's to a Healthy Back!!!

No Nonsense Nutrition DVD

06/10/07 DE Bench - Shirt Blowouts

Speed Bench w/Monster Minis 165x9x3
HD Blast 315x2, 365x2, 365x1-Blew out on Chest
HPHD 365x2, 365xBlew Out On Chest
Rage 365x3x2
Lat Pull Down 120x10,10,8
Shrugs 345x3x10
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Almost forgot to type this one up. Long story short, Harold T Estes gave me two bench shirts he got off ebay, one was a size 50 HD Blast, the other was an HPHD size 50. I figured I would take this session to work lockout power via Shirt work.
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The HD Blast stood up to the 315, though I heard some stitching give, just thought it was the logo tearing. The 365 wasnt too bad, kind of a grind at lockout, then on the second attempt at 365 the shirt blew out right down the middle....Cool!!!
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The HPHD was up next, I figured this might stand up a bit better, Wrong!! Got one set of 365x2 in and on the next, all the stitching blew out and the shirt did a massive stretch out....
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Figured I would throw on the Rage and hit a few doubles for speed....My lockout strength aint what it used to be working around my pec injury, but they were productive nonetheless....
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And who really gives a rats ass about the accessory crap....
powerlifting powerlifting powerlifting powerlifting

No Nonsense Nutrition DVD

Friday, June 08, 2007

06/07/07 DE Squat - I Quit

DE SSB Free Squat w/Avg Bands 250x8x2
Messed Around with overhead Box squats....

Man, I should have warmed up better. My lower back cramped up big time after the Safety Squat Bar Free Squat w/Average bands. After grinding out those I lost all motivation and abandoned the rest of the work out to try out something I read on Dan Johns site. Overhead Box Squats.

These things are brutal as all hell. My first set was atrocious but did get better with succeeding sets. I only ended on 135 for like 12 reps, but man, I felt like puking. My shoulders are not accustomed to bend back like they needed to. Anyway, they were fun to try, not sure if I will ever incorporate them full time, I am toying with the idea of putting a couple Dynamic effort sets after the main movement on DE Squat day, but we'll see. This appears to be a great overall movement.....anyway

Keep It Dark, Keep It Heavy

No Nonsense Nutrition DVD

Thursday, June 07, 2007

06/06/07 ME Shoulders/SE Bench

Overhead Press w/Chains 95x5, 115x5, 135x5, 145x3, 155x3
Bench Press 225x3, 255x3, 275x3, 305x6
Barbell Bent Row 225x6, 275x2x6, 300x6
Rear Delts (Low Cable) 20x4x8

Chains Suck!!!

No time for Love Dr. Jones......

No Nonsense Nutrition DVD

Tuesday, June 05, 2007

06/04/2007 ME Squat - A Couple PRs & A Side of Lasagna

High Box w/Chains 235x5, 285x3, 330x2, 385x1, 425x1, 455x1, 475x2PR, 500x1PR
Wide Stance GM's to Pins 245x4x6
Single Arm KB Swingthroughs & AB Raises

Holy Crap, that 500 was a grinder. My upper back rounded a bit but I still got it. Lost concentration in the hole and stalled at midway, thought about quitting but stuck it out (and almost passed out). Was Quite happy hitting this number after easily doubling the 475, I expected to the 500 to sail a bit faster but you cant always get what you want right?

Saftey Squat Bar Good Mornings kicked my ass. Period. I actually felt my abs after the squats and GM's. I have never had that happen before, guess they got worked. This morning my erectors are tight as hell but all in all I feel pretty good.

The KB Swings and AB Raises rounded it off. Nothing too flashy, just got the work done and scrammed, I had lasagna waiting for me, so who could really blame me for not keeping track......

Keep it Dark, Keep it Heavy!!!

No Nonsense Nutrition DVD

Monday, June 04, 2007

06/03/2007 DE Bench

Speed Bench w/Monster Minis 155x9x3
3 Board Press 315x3, 345x3, 375x3, 345x3x5
Lat Pulldown 120x4x8
Shrugs 345x3x8

Pretty good workout, Monster Mini's were a nice change. I most definitely felt the difference between these and regular minis. Speed was good, with the added tension, I felt more comfortable, not so herky...

3 board Press was a relief. I worked up to a fairly heavy triple just to see if I had lost anything. Apparently I didnt lose much, but to err on the side of caution, I dropped the poundage and hit some reppage.

I supersetted the Pulldowns and Shrugs with between 45-60 seconds rest between. I was quite beat by the end needless to say...

Thats it for now, next up is ME Squat woo-hoo.....

No Nonsense Nutrition DVD

Friday, June 01, 2007

05/31/2007 DE Squat/DL

SSB Speed Free Squat w/Average Bands 255x8x2
Speed Pulls 330x9x1
Monster Mini Leg Curls and SSB Calf Raises

Holy shit, bands on a Safety Squat Bar are simply brutal!!! Needless to say I am in a fair amount of pain today. Not much else to say really....Thanks for stopping by....

No Nonsense Nutrition DVD