Thursday, December 20, 2007

Friday, December 14, 2007

12/13/07 Dynamic Effort Bench Press

Sub-Maximal Effort Bench Press
Bench Press 185x5, 225,3, 255x2, 295x1, 325x1, 355x1, 385x1, 325x4x3
Monster Mini & Mini Band Triceps Extensions 3x10
EDT Style
Ano Rows 130x10x5
KB Front Swing 43x10x5

Not too bad for having the flu. I worked up to what was my previous PR on the bench press (Pre shoulder Injury). That was good, thoug breathing through one nostril is not!!! After that quick work up, I dropped it to 325 to get some speed/volume work in, good stuff.

The Monster Mini and Mini Tricep extensions killed my triceps, if there were any chicks around they would have surely been impressed with the guns!!! The EDT killed me as well, however, after performing these my congestion completely drained and loogies were flying around the basement, Flemmy!!

Sorry, I think I got Some On Your Monitor...

Keep it Dark, Keep it Heavy!!!

12/10 Dynamic Effort Squat

Dynamic Effort Squat
Speed Squat w/Average Bands 205x2, 225x2, 235x2, 205x2, 225x2, 235x2, 205x2, 225x2, 235x2
(Get it? I waved the Weight, har, har...)
Speed Pulls 405x12x1
Kb Swingthroughs and ab pulldowns....

Did something different to break up the boredom and I waved the weights on speed squats, pretty cool doing it this way. Kind of made the movement a bit more exciting.

Keep it Dark, Keep it Heavy!!!

Monday, December 10, 2007

Last Couple Workouts.....

12/05/07 Dynamic Effort Bench Press
Speed Bench w/Chains 205x3, 225x3, 235x3, 205x3, 225x3, 235x3,205x3, 225x3, 235x3
4 Board Press w/Chains 315x5, 365x5, 385x5, 405x2x5
Ano Rows 130x4x12
KB Front Swing 33x4x12

Waved the weights on the speed work, I actually enjoyed this. Speed was awesome on all reps. The 4 board surprised me, I figure with the chain weight I was hitting 475 at the top. The chains were totally off the ground and swinging everywhere. Talk about having to work at stabilizing the bar, jeez....pretty happy with this one though.....

12/07/07 Max Effort Squat
High box Squat 265x5, 315x3, 375x2, 425x2, 475x2, 505x2, 525x2, 550x2
KB Swingthroughs 73x4x12

Whoa, I doubled 550, I never thought I would see the day that I could take 550 to parallel, Raw, and stand back up. Words cant describe how great this felt. Enough about that, I was exhausted aftert the squatting and pussed out by just doing Kettlebell swings for accessory.

12/09/07 Floor Press
Floor Press 185x5, 225x3, 275x3, 305x4x3
DB Lying Tricep Extensions 55x5x6
DB Rows & DB Overhead Press Complex...didnt keep track

I hate the Floor Press , I hate the Floor Press , I hate the Floor Press I hate the Floor Press !!! Everything felt heavy, I was cold, did not feel a PR in me, so I just hit some volume, and did I mention I hate the Floor Press?

Keep it Dark, Keep it


Tuesday, December 04, 2007

Dynamic Effort Squat

Dynamic Effort Squat w/Average Bands 235x4x2, 255x4x2
Speed Block Pulls (Mid-Shin) 405x4x2, 455x4x2
Monster Mini Leg Curls 3x12
Ab Pulldown 10x3x15

Dynamic Effort Squat w/Average Bands was quite fast, hence the moving up to 255. Next week will be 255 for all sets. BTW, these were full range regular squats with a medium stance (my normal stance).

Speed Block Pulls are essentially rack pulls from mid shin (about 3-4 inches below the knee-cap, yes I am short). The 405 sets were explosive, so I moved up to 455 with the same speed, so I wont complain too much. These were kind of a last second throw in, I wanted to see what my speed with weight over 400 felt like, I didnt take note of it last week when I pulled, so I picked this partial movement as an indicator. Remember Kiddies, Powerlifting is all about measuring your indicators to stay on course....Man, I am a boob.

Not sure how many of you are football fans, but the Patriots absolutely sucked ass last night, and still pulled it off. Those bastards need to regroup, refocus, and get back on the ass kicking course they were on. Man I was pissed last night, too bad I dont lift at midnight, Im sure I would have PR'd something.

Thats all from my neck of the powerlifting woods, and my apologies for duffin it on the Q&A, my time has been a bit limited due to my other online ventures. In the new year I will most likely start it back up and maybe change the format a bit around here. Until then, untuck the boys and lift something heavy!!!

I guess this thing would warrant an Ass To Grass Squat, what do you think?

Keep it Dark, Keep it Heavy!!!

Monday, December 03, 2007

Max Effort Bench Press

Floor Press 165x5, 205x3, 235x2, 275x2, 305x2, 315x2, 325x2, 335x2
Lying DB Triceps Extensions 55x4x6
Super Sets
DB Lying CSR 55x6x5
DB Shoulder Press 55x6x5

Holy Mackeral it was cold in the basement. Stupid me is in the middle of a Floor Press cycle. Its bad enough I hate floor presses, nuch less perform them off a cold slab. Talk about not being warmed up? Jeez, I think my subconscious is at work secretly sabotaging my efforts...

Anyway, everything felt heavy again. I think alot of this is just psychological. Before every set I am talking to myself saying how much I hate this movement, yadda yadda...why not just do regular bench with feet up (its the same range of motion for me as the bar touches my chest when the triceps hit the ground). Then part of me says to untuck the boys and just lift the friggin weight...I mean really, why do I hate floor pressing so much?

305 felt like a ton, so I went up to 315. No groove at all, felt like a total mess, so why not go to 325? this one was actually kind of nice, so up to 335...a bit slow, but once it started moving from the bottom I was fine. Guess I cant really complain, I never train this movement yet doubled my previously recorded PR. So Chris, quit your bitching.

Cant wait, even though the weather is crap the Patriots play tonight, albeit hopefully better than last week!! so on that note:

Go Patriots!!!

Keep it Dark, Keep it Heavy!!!