RICK
Junior Member
Posts: 74
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Post by RICK on Feb 11, 2008 23:41:18 GMT -5
2/10/08- DE Upper @ RHOAC Speed Bench (cycled narrow/medium/wide grips) 3 x 185 lb. + 60 lb. chains (nine sets)
Chins 7, 5, 4, 4, 4, 3
Pull-Aparts 20 x light band 10 x light band (closer grip)
Face Pulls 20 x average band 20 x average band
Shirt Work 1 x 315 lb. (3 Board) 1 x 365 lb. (3 Board)
Speed was not as good as last week, but good enough that I think we need to up the weight. We wetted the shirt down and made good progress over the last time I tried it. It actually fits Justin pretty well- I think my shoulders are too narrow proportionally to my chest, but we did me in it much better as well. It does bite like a mofo, though.
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2/11/08- Heavy Squats @ RHOAC Squats (19.5" box, 60 pounds of chains) 8 x 135 lb. 5 x 135 lb. + chains 3 x 185 lb. + chains 3 x 225 lb. + chains 3 x 275 lb. + chains 3 x 315 lb. + chains 3 x 365 lb. + chains 1 x 405 lb. + chains 1 x 435 lb. + chains (PR)
Glute-Ham Raises (bodyweight) 12, 15
Spread-Eagle Chops (25lb.) 14, 14
The PR squat was SLOW. I tried to still take things pretty easy tonight so I did the GHRs bodyweight and kept the ab work easy. I'm feeling like I can probably dive on back in pretty much full force on Wednesday.
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RICK
Junior Member
Posts: 74
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Post by RICK on Feb 13, 2008 23:09:07 GMT -5
2/13/08- ME Upper @ RHOAC Floor Press 5 x 95 lb. 3 x 135 lb. 3 x 155 lb. 3 x 175 lb. 3 x 195 lb. 3 x 215 lb. 2 x 225 lb. 1 x 245 lb. 1 x 255 lb. (grinder) miss x 265 lb. 1 x 255 lb. (smooth, but forgot to pause)
Fatboy Rows- 40 pound chains 12 x bodyweight 10, 10, 8 , 8 with chains
Lying Band Extensions- with curl bar 8 x average band 10, 9, 10 x light band + 20 lb.
Dumbbell Rows 10 x 95 lb. 12 x 95 lb.
Band Hammer Curls 20 x mini band 12, 12 x monster mini band
So it turns out that floor presses are pretty hard. I really wanted to hit 275, but it was not meant to be. I added the curls in (even though I haven't done them in a long time and consider them generally unnecessary if one does enough back work) because my attempts to get shirted have been giving me a little pain in my brachioradialis from supporting the weight. I'm hoping a few sets of hammer curls will help that.
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Post by Brett Rapp on Feb 14, 2008 0:02:04 GMT -5
nice work rick man squat is going good from the lookes of it
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RICK
Junior Member
Posts: 74
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Post by RICK on Feb 17, 2008 22:55:55 GMT -5
Thanks Brett- I'm gonna do my best to get down there tomorrow, and that should help the squat out even more.
My past two workouts have been a little rough, but I've been trying to work through it. My girlfriend just got a puppy (that my dog wants to eat) and the whole thing has just been draining trying to keep the pup in line and keep my girl from going completely nuts. Makes me really start to reconsider that whole "wanting kids" business.
Anyway...
2/15/08- Deads @ RHOAC Speed Deads (conventional, against tripled reds, off a 3" platform) Six singles x 275 lb. + tripled mini bands
Rack Pulls (below knee, 60 lb. chains) 5 x 315 lb. + chains 5 x 365 lb. + chains 4 x 405 lb. + chains 1 x 465 lb. + chains
Spread Eagle Chops 16 x 25 lb. 12 x 35 lb.
Speed was okay on the deads, but not great. The bands were probably adding close to 170 pounds at the top of those- the 95 lb. dumbells we used to anchor the bands were a gnat's ass away from breaking free of the ground. That wore me out a little for the rack pulls. Weird lower ab/oblique thing still hurts a little.
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2/17/08- RE Upper @ RHOAC Bench warmup 7 x 255 lb. 5 x 255 lb. (came down WAY too high on my chest on third rep, reracked and restarted) 5 x 255 lb.
Chins 6, 5, 3, 3, 3, 3 (went through these fast)
Pull-Aparts (closer grip) 15 x light band 12 x light band
Face Pulls 20 x average band 20 x average band
One-Arm Band Pressdowns (attached higher up) 12 x monster mini 15 x monster mini
I tried to do some close grip pin presses at the end, but didn't have much left so I girl thingyd out and did pressdowns instead. Pretty much everything else was sh*t, but I sure did rock those.
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Post by Brett Rapp on Feb 17, 2008 23:57:00 GMT -5
don`t look bad to me nice work big guy
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RICK
Junior Member
Posts: 74
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Post by RICK on Feb 18, 2008 22:01:56 GMT -5
Well, I appreciate it Brett. I'm always pissed when I don't do better than the last session, even though it's kind of unreasonable to always assume I'll improve every time.
2/18/08- Squats @ RHOAC Speed Squats (15" box, green bands) warmup 2 x 225 lb. + bands (8 sets)
GHRs (one-legged, no pause or slow negative) 8, 5
Spread-Eagle Chops (35lb.) 14, 12
I had been planning on going to Clayton but there was just too much other nuts going on to be able to make it down, instead I lifted solo so I did speed squats. That box is about 1.5" below parallel for me when I'm squatting in the rack. The first four sets were a little slow, so I added a loose belt and the next ones were good. I was slowing down pretty bad by my last one though. At least it'd fly up once I hit parallel though. I think I got the one-legged GHRs idea from one of Derek's videos... those were d**n hard and I'm going to be sore as nuts tomorrow.
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Post by Brett Rapp on Feb 19, 2008 0:19:43 GMT -5
nice work man we missed you guys tonight but brain and i made it happen like we always do hard core and balles to the wall see you next monday bring that a game brother were going heavy with blue bands baby
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RICK
Junior Member
Posts: 74
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Post by RICK on Feb 23, 2008 20:45:11 GMT -5
Thanks Brett- I'm sad I couldn't make it down but I'm psyched and ready to give it all I've got on Monday. I've been real busy lately so I haven't been able to post in a few days.
2/20/08- ME Upper @ RHOAC Floor Press 5 x 95 lb. 3 x 135 lb. 3 x 165 lb. 3 x 185 lb. 1 x 215 lb. 1 x 240 lb. 1 x 260 lb. (PR)
Fatboy Rows- against a mini band 12 x bodyweight 10, 10, 10 with band
Lying Band Extensions- with curl bar 10, 8 x light band + 20 lb.
Dips 10 x bodyweight
Band Rows 15 x average + light band 12 x average + light band
Band Hammer Curls 15, 12 x monster mini band
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2/21/08- Deads @ RHOAC Deadlifts 5 x 135 lb. 5 x 225 lb. 3 x 255 lb. 3 x 275 lb. 3 x 295 lb. 3 x 315 lb. 2 x 335 lb. 2 x 345 lb. 1 x 355 lb. 1 x 365 lb. 1 x 375 lb.
Rack Pulls- below knee 8 x 315 lb. 5 x 365 lb. 3 x 405 lb.
GHR Abs 12, 10 x bodyweight
So that PR on floor presses was real hard. It turns out that I don't really like those banded tricep extensions with the curl bar, and I miss dips, so I'm doing them instead. I also started doing banded rows again because I'm tired of dumbbell rows.
For the deads I had sort of a revelation that I haven't been using my legs for much thrust off the floor, so mostly I played with trying to really drive with my legs in the beginning. Once I hit a weight that didn't just fly up effortlessly I called it. I think that's really going to help things.
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Post by Brett Rapp on Feb 23, 2008 22:00:00 GMT -5
nice work rick good to see you makeing gains in all your liftes man are you coming monday just let me know
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Post by pheen11 on Feb 24, 2008 12:14:59 GMT -5
Good job Rick - your hard work will most certainly pay off.
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RICK
Junior Member
Posts: 74
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Post by RICK on Feb 28, 2008 9:57:23 GMT -5
I appreciate it, gentlemen.
So I've been pretty sick for a couple days- my girlfriend has been sick as nuts so I've been taking it real easy since I got the first signs of any symptoms. Ended up skipping squats on Monday since that's when I was my sickest. Kept both my other workouts real short. Also it turns out that playing Wii might be the most fun cardio invented since S-E-X.
Anyway...
2/24/08- DE Upper @ RHOAC Speed Bench (cycled narrow/medium/wide grips) 3 x 195 lb. + 60 lb. chains (nine sets)
Chins (underhand for a change) 8, 6, 4, 3, 4, 3
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2/27/08- ME Upper @ RHOAC Bench 10 x 95 lb. 8 x 135 lb. 4 x 185 lb. 3 x 225 lb. 2 x 245 lb. 2 x 265 lb.
add new shirt (Thanks Mark!)
miss x 315 lb. (missed groove entirely) 2 x 275 lb. (closer to groove, but still tucking too hard/too early) 2 x 295 lb. (hit groove, holy pop batman!) 1 x 305 lb. (PR, started to lose it toward my face, then I locked my lats and fired it up)
Fatboy Rows- 40 pound chains 12, 10, 10, 8 with chains
So yeah, both these workouts were real short and real low volume. Tonight might be an easy night for deads too, depending on how I'm feeling. The shirt is a single ply katana that Chainman/Mark was kind enough to sell me. I think I'm really going to like it, and once I get a little bigger, nail the groove consistently, and hit my lockout harder, I'm expecting pretty great things.
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Post by Brett Rapp on Feb 29, 2008 20:29:57 GMT -5
how you like that shirt big guy lookes like a good workout for being sick
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RICK
Junior Member
Posts: 74
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Post by RICK on Mar 11, 2008 12:46:08 GMT -5
Thanks Brett. I like the shirt a lot- I think it's going to work really well for me. On a less good note, I've been sick as nuts and have only lifted three times (somewhat half-assedly) since my last post. In addition to that bullnuts, I found out that my uncle is getting married the day of the meet... so I'm going to have to miss the meet (my uncle doesn't have a whole lot of family, so it's really important for me to be there). All in all pretty nutsty. I'll try to post my workouts tonight when I get home.
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Post by Brett Rapp on Mar 11, 2008 19:28:54 GMT -5
d**n man we miss you i thought you fell off the face of the earth brother glad to see your feeling better everyone has been sick this year been a bad year for all i think hang in there man things will turn around for you sorry you can`t make it to the meet but we understand man familty comes frist have a great time drink a case or so for me
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RICK
Junior Member
Posts: 74
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Post by RICK on Mar 12, 2008 23:06:11 GMT -5
Thanks Brett- I'm gonna kick this nuts and get on down there again... it has been WAY too long. I'm still a little sick but getting better. The wedding timing is a pregnant dog but since my grandfather died I've felt like it's important to try and be there for my uncle.
Anyway, here's my last few workouts.
2/28/08- Deads/Upper Assistance @ RHOAC Deadlifts (pretty smooth!) 10 x 135 lb. 5 x 225 lb. 3 x 275 lb. 3 x 315 lb. 2 x 365 lb. 1 x 405 lb. 1 x 405 lb.
Band Rows 15, 15 x average + light bands
Band Resisted Dips 6, 5 x monster minis
Band Extensions (with curl bar- hated these last time because we'd set them up wrong) 10, 10 x 20 lb. + light band
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3/9/08- DE Upper @ RHOAC Speed Bench (cycled narrow/medium/wide grips) 3 x 185 lb. + 60 lb. chains (nine sets, decent speed for first day back)
Chins (underhand/parallel grip) 7, 4, 4, 3, 2, 3
Pull-Aparts (closer grip) 12 x light band 10 x light band
Face Pulls 20 x average band
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3/10/08- ME Squat @ RHOAC Squats (Reverse average bands, 16.5" box) 8 x 135 lb. 8 x 225 lb. 5 x 315 lb. 3 x 365 lb. 2 x 405 lb. 1 x 455 lb.
Glute-Ham Raises 12, 15 x 82.5 lb. kettlebell
Spread-Eagle Chops (35lb.) 14, 16
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3/12/08- ME Upper @ RHOAC Bench 8 x 135 lb. 5 x 185 lb. 3 x 205 lb. 2 x 225 lb. 2 x 255 lb. add shirt 2 x 275 lb. 1 x 310 lb. (PR) miss x 315 lb. 3 x 225 lb.
Fatboy Rows (bodyweight, alternated sets with the dips) 15, 12, 10, 10
Dips (bodyweight) 10, 8, 9, 8
Kettlebell Rows 12, 7 x 82.5 lb.
Band Hammer Curls 15, 12 x monster mini band
Only thing worth commenting about is that I need to jack the shirt down lower and stop worrying about trying to get it in my armpits- the groove was up in the middle of my sternum (so I basically missed it all night), and that's WAY too high for me.
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