Guest drfish Posted March 17, 2010 Share Posted March 17, 2010 I just sunk about 5 inches into my chair. Looking at day 2, if I would have pulled one more rep on the dead, that would have given me 5 more points (2.5 points ahead in 1st), FTW. To say not going for the 3rd rep was a mistake, cannot even be quantified as an understatement (although, I had no idea of this at the time)! Ouch, yes that is rough. Don't let it eat you up inside... except when you're in the gym and at your next contest and you need some motivation. Quote Link to comment Share on other sites More sharing options...
carusom1 Posted March 18, 2010 Author Share Posted March 18, 2010 Yep, I've been boiling the past couple of days; a lot of love and hate. 031710 BB Hip Thrust: 3 x 135 x 30 Before you make fun of me http://www.elitefts.com/documents/power_asst_ex.htm Ab Machine: 70 x 34, 90 x 24, 110 x 20 Another Ab Machine: 3 x 22 x 135 Back Ext. Machine: 3 x 22 x 190 I know the workout looks ultra-gay but my lower back was so ****ed after this I had to peel myself off the gym floor Quote Link to comment Share on other sites More sharing options...
rico300zx Posted March 18, 2010 Share Posted March 18, 2010 The hip thrust looks neat but how did that guy get 500lb to that position without a rack? Rico Quote Link to comment Share on other sites More sharing options...
Matt Brouse Posted March 18, 2010 Share Posted March 18, 2010 I have long been a proponent of those hip thrust drills and variants. Good work. Quote Link to comment Share on other sites More sharing options...
carusom1 Posted March 19, 2010 Author Share Posted March 19, 2010 (edited) Matt- thanks for the backup Parris- you roll the BB over your legs like he does in the video; although, I had I difficult time getting the bar over my legs, might have to figure out a different way to do that. 031810 Single Arm Pull down: 60 x 24, 50 x 24, 40 x 24 DB Shrug: each set, first 30 w/o straps / last 15 w/ straps 115 x 45, 110 x 45, 85 x 45 DB Conc. Curl: 3 x 27 x 25 BTB BB Wrist Curl: 95 x 37, 65 x 40, 45 x 45 BB Neck Flexion: 3 x 15 x 45 DB Wrist Ext.: 3 x 10 x 45 BB Pull Over for shoulder stretch Stretch Edited March 19, 2010 by carusom1 Quote Link to comment Share on other sites More sharing options...
rico300zx Posted March 19, 2010 Share Posted March 19, 2010 Oh my fault, my phone only showed it as a pic not a video. Still looks tough with that amount of weight. Especially near your max squat. Rico Quote Link to comment Share on other sites More sharing options...
carusom1 Posted March 20, 2010 Author Share Posted March 20, 2010 031910 Back Squat: 2 x 135 x 20, 225 x 20 Seated Calf Raise: 45 x 45, 2 x 45 x 90 Abductor: 3 x 35 x 130 Adductor: 3 x 35 x 130 Glute Press: 3 x 35 x 55 Quick Stretch Quote Link to comment Share on other sites More sharing options...
carusom1 Posted March 20, 2010 Author Share Posted March 20, 2010 032010 SS Incline BB Press: 3 x 35 x 135 Cable Cross Over (low): 3 x 27 x 30 DB Ext. Rot.: 3 x 15 x 30 Stretch Quote Link to comment Share on other sites More sharing options...
carusom1 Posted March 22, 2010 Author Share Posted March 22, 2010 032110 Front Squat: 135 x 12, 185 x 12, 225 x 12 Leg Raise: 3 x 25 x bw Hip Thrust: 3 x 30 x 135 Quote Link to comment Share on other sites More sharing options...
carusom1 Posted March 24, 2010 Author Share Posted March 24, 2010 032210 Lat Pull (wide): 3 x 35 x 130 BB Curl: 3 x 45 x 45 Plate Wrist Curl: 3 x 30 x 10 032310 Back Squat: 135 x 20, 225 x 20, 315 x 20 Seated Calf Raise: 3 x 115 x 35,30,30 Leg Extension: 3 x 50 x 35 Glute Press: 85 x 28, 115 x 27, 130 x 26 Stretch Quote Link to comment Share on other sites More sharing options...
carusom1 Posted March 25, 2010 Author Share Posted March 25, 2010 032410 SS BB Press: 145 x 23, 150 x 15, 140 x 13 Straight Arm Flye: 3 x 15 x 30 Skull Crusher: 70 x 23, 80 x 20, 70 x 20 DB Lat. Raise: 3 x 30 x 25,20,20 Quick Stretch Quote Link to comment Share on other sites More sharing options...
carusom1 Posted March 27, 2010 Author Share Posted March 27, 2010 032510 Good Morning: 135 x 20, 185 x 20, 225 x 20 Hip Thrust: 3 x 175 x 30, 28, 35 Incline Sit-up: 3 x 15 x bw Ab Machine: 3 x 25 x 160 032610 BTN Pull Down: 115 x 30, 130 x 25, 145 x 20 Seated Row: 145 x 24, 175 x 24, 205 x 24 BB Curl: 3 x 65 x 30 Wrist Curl: 3 x 30 x 30 Done with this Quote Link to comment Share on other sites More sharing options...
rico300zx Posted March 27, 2010 Share Posted March 27, 2010 What already? You feel like a bodybuilder huh. Rico Quote Link to comment Share on other sites More sharing options...
carusom1 Posted March 27, 2010 Author Share Posted March 27, 2010 (edited) Yeah, it was good but time to move on. 032710 Back Squat: 435 x 20 Seated BTN Press: pin 6 / reverse band (120 off bottom, 65 off top) 275 x 4, 315 x 3, 365 x 3, 330 x 3, 325 x 3 BB Clean: 3 x 2 x 275 first time doing cleans in a long while; back didn't hurt so that's a plus Quick Stretch Edited March 27, 2010 by carusom1 Quote Link to comment Share on other sites More sharing options...
Matt Brouse Posted March 28, 2010 Share Posted March 28, 2010 Two weeks on that program? Is that like you 2 day "deloads?" Haha... glad you're feeling better. Take you presses and shove them. Quote Link to comment Share on other sites More sharing options...
Guest Bullitt Posted March 28, 2010 Share Posted March 28, 2010 Back Squat: 435 x 20 Wow! Serious 20 rep squats! Quote Link to comment Share on other sites More sharing options...
carusom1 Posted March 30, 2010 Author Share Posted March 30, 2010 Matt- I went everyday for two weeks; got out of it what I wanted. Mike- thanks! more to come. 032910 Sumo Deadlift: chalk and rehband belt Est 1RM @ 666 495 x 2 / 74% 545 x 2 @ 7 / 82% 600 x 2 @ 8 / 90% 570 x 2 @ 8 / 86% Front Squat: chalk Est 1 RM @ 450 8 x 2 x 315 @ 7 / 70% 385 x 2 @ 8 / 86% Stretch Quote Link to comment Share on other sites More sharing options...
carusom1 Posted April 1, 2010 Author Share Posted April 1, 2010 (edited) 033110 SS Deadlift: chalk / rehband belt Est 1RM 700 495 x 5 @ 7 / 71% 545 x 5 @ 8 / 78% 525 x 5 @ 8 / 75% 505 x 5 (touch and go) @ 8 / 72% BTN Push Jerk: Est 1 RM 425 7 x 3 x 315 @ 7 / 74% 365 x 3 @ 8 / 86% Z-Squat: Est 1RM 455 275 x 3 @ 7 / 60% 315 x 3 @ 8 / 69% 3 x 3 x 345 @ 8.5 / 76% 275 x 3 @ 7 / 60% Stretch Edited April 1, 2010 by carusom1 Quote Link to comment Share on other sites More sharing options...
stump Posted April 1, 2010 Share Posted April 1, 2010 Yep, I've been boiling the past couple of days; a lot of love and hate. 031710 BB Hip Thrust: 3 x 135 x 30 Before you make fun of mehttp://www.elitefts.com/documents/power_asst_ex.htm Ab Machine: 70 x 34, 90 x 24, 110 x 20 Another Ab Machine: 3 x 22 x 135 Back Ext. Machine: 3 x 22 x 190 I know the workout looks ultra-gay but my lower back was so ****ed after this I had to peel myself off the gym floor Thanks for this link. I've been doing the hip thrusts and they help my lower back. Awesome log too. Quote Link to comment Share on other sites More sharing options...
carusom1 Posted April 3, 2010 Author Share Posted April 3, 2010 (edited) Thanks stump, let us know how the back responds over time. 040210 Pull Up: 8 x 3 x bw (45 sec rest, running time) concentrated on being explosive Practice Clean technique for 40 min. w/ 135 040310 SS Front Squat: Blue Reverse Band (~60 @ top, ~180 @ bottom) 455 x 4 @ 7 495 x 4 @ 8 545 x 4 @ 8 585 x 4 @ 9 525 x 4 @ 8.5 500 x 4 @ 8 BB Overhead Strict Press: Mega mini reverse band (0 @ top, ~60 @ bottom) 245 x 4 @ 7 295 x 4 @ 8.5 310 x 4 @ 9.5 295 x 4 @ 8 280 x 4 @ 7 Kroc Single Calf Ext.: 4 x 15 x 180 Practice Clean Pull and Snatch Pull w/ 185 Quick Stretch Edited April 3, 2010 by carusom1 Quote Link to comment Share on other sites More sharing options...
carusom1 Posted April 7, 2010 Author Share Posted April 7, 2010 040610 Speed Deadlift: 8 x 2 x 455 Suspended Goodmornings: bar started just above waist height 455 x 3 @ 7 495 x 3 @ 7 545 x 3 @ 8 585 x 3 @ 8 600 x 3 @ 8.5 635 x 3 @ 9 SLDL: 315 x 8 3 x 8 x 405 315 x 8 Quote Link to comment Share on other sites More sharing options...
Matt Brouse Posted April 7, 2010 Share Posted April 7, 2010 Explain the format to me. @ symbols and whatnot... Quote Link to comment Share on other sites More sharing options...
carusom1 Posted April 7, 2010 Author Share Posted April 7, 2010 Explain the format to me. @ symbols and whatnot... http://www.reactivetrainingsystems.com/articles/training-articles/49-chapter-2 I'm still learning the system and it can be variable, so at this point I'm really guessing. Quote Link to comment Share on other sites More sharing options...
Matt Brouse Posted April 7, 2010 Share Posted April 7, 2010 Oh, RPE's, got it. Quote Link to comment Share on other sites More sharing options...
carusom1 Posted April 8, 2010 Author Share Posted April 8, 2010 040710 SS Push Press: all wt + ~80lb in chains 245 x 4 275 x 3 265 x 4 255 x 4 250 x 4 245 x 4 BTN Split Jerk: all wt + ~80lb in chains 275 x 2 @ 7 315 x 2 @ 8 365 x 1 @ 9 350 x miss shut it down Rower 335m in 60s Tabota 2 min. Stretch Quote Link to comment Share on other sites More sharing options...
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