The American Guido!

[carusom1]

100110

Deadlift:

575 x 9

alt. grip rep PR, no belt

Single Calf Ext.:

2 x 8 x 540

Pull through:

4 work sets

~220 + mega mini

Stretch

[carusom1]

100210

SS

Rack Bench:

~3 board

2 x 4 x 430

BB Inverted Row:

1 x 12 x bw, 3 x 12 x bw + mini band

Stretch

[carusom1]

100310

Front Squat:

6 x 3 x 345 + purple band

Sled Drag:

cluster 295 x 80ft x 3 (30 sec rest)

cluster 385 x 40ft x 60ft x 60ft (30 sec rest)

385 x 80ft (12.8 sec)

Stretch

[carusom1]

100410

SS

BB Press:

strict

210 x 6, 245 x 5, 2 x 2 x 275, 295 x 2

Pull up:

neutral

2 x 5 x 5 w/ purple band, 5 x 5 x bw

Stretch

[carusom1]

100610

Front Squat Lockout:

1/2 Squat off pins

545 x 3, 5 x 3 x 585

Sled Drag:

300 x 60ft, 3 x 60ft x 400

Stretch

[carusom1]

100910

Deadlift:

480 x 5, 540 x 3, 605 x 7

chalk only

RDL:

3 x 8 x 315

Farmer Hold:

cluster 180 x 60s x 46s x 32s? (60 sec rest)

Front Squat:

off box/ parallel

up to 405 x 1 + double mini & single choke purple bands

Ab Wheel:

2 x 8 x bw

Stretch

[carusom1]

100710

SS

DB Press:

115 x 20, 115 x 16

might be a rep PR

BTN Pull down:

195 x 6, 200 x 6, 205 x 6

101010

SS

BTN Press:

strict

5 x 3 x 210

240 x 1

270 x 1

290 x 1

Bench:

rack, ~3 board

3 x 5 x 405

335 x 12

Front Lateral Raise:

3 x 8 x 35

Stretch

[carusom1]

101110

Front Squat:

6 x 3 x 275

Leg Curl:

R 40 x 10, 50 x 10, 60 x 10, 75 x 10

L 60 x 6, 75 x 6, 2 x 6 x 90

Decline Sit-up:

2 x 10 x bw

Stretch

[carusom1]

101310

Back Squat:

Reverse Blue Band (~135 off bottom, ~45 off top)

up to 745 x 1

chalk only

SS

Axle Press:

strict

230 x 6, 260 x 4, 295 x 2, 310 x 2

Stretch

[carusom1]

101610

Deadlift:

500 x 10 + mega mini & purple band (0 - ~160 at top)

the last few weren't locked out very well. chalk only

Front Squat:

8 x 3 x 250 + orange short band (0 - ~100 @ top)

Band Pull-throughs

Farmer Hold:

cluster 220 x 60s x ~51s (60 sec rest)

Trap Bar Shrug:

245 x 15, 335 x 15, 335 x 15

Ab Wheel

Stretch

[JohanB]

I don´t know why I don´t comment in here more often but holy batman you´re strong!

You are indeed an inspiration for me and I´m sure, lots of other people as well.

May I ask what your current bodyweight is?

[Guest drfish]

Congrats on that f ing monster strict press today! HUGE!

[carusom1]

JohanB- I appreciate it. BW is currently at ~295.

Kelly- Thanks man. I was going to comment on your 225; all heart, that was one of the best grind outs I've ever seen!!

101810

SS

BB Press:

strict

245 x 4, 275 x 3, 310 x 2, 325 x 1, 340 x 1, 355 x 1

Reverse BB Row:

4 x 8 x mega mini

Rack Floor Press:

medium close grip, ~2 board

385 x 3, 430 x 4, 430 x 1, 340 x 4, 340 x 6

Face Pull: purple band

Tri. Ext.: green band

Stretch

[BigBison]

BB Press:

strict

245 x 4, 275 x 3, 310 x 2, 325 x 1, 340 x 1, 355 x 1

Sick. I think this smiley is appropriate:

[carusom1]

Collin- thanks man, that was good night for all of us.

102010

Front Squat:

Blues, ~0-100, kicked in just before half way up

300 x 11 + bands

Box jumps:

singles from 32"-40"

Sumo Deadlift:

red and black monster mini long bands, ~100

6 x 2 x 405 + bands DO

Stretch

[carusom1]

102110

SS

BB Push Jerk:

all wt + mini & mini short band tied together

8 x 3 x 230 + bands

DB Row:

3 x 12 x 175

might be a no strap PR ®

Axle Overhead Holds:

405 x 10s, 445 x 15s, 395 x 20s, 345 x 20s

Stretch

[carusom1]

102510

Axle Press:

push jerk

300 x 12

Pull up:

neutral

3 x 8 w/ purple, 1 x 8 x bw

Incline Log Press:

~30 degrees

all wt + monster mini bands single choke

270 x 12, 280 x 12, 290 x 12

DB Ext.:

2 x 10 x 30

Stretch

[carusom1]

102710

Banded Box Squat:

box, just below parallel

bands = blue (single choke), purple (single choke), monster mini/short gray (tethered), mini/orange (tethered)

~0-320 @ top

worked up to 1 x 500 + bands

chalk only

Rev. Hyper Single Leg Kickback:

several sets of 10 up to 560 + purple, monster, mini (single choke)

Stretch

[carusom1]

bump

appendectomy, will return shortly

[carusom1]

Start documenting again. Training was going well up until my appendicitis and subsequent lay off. Trying to get back into the heavier weights.

010911

Back Squat:

145 x 5, 235 x 4, 325 x 4, 415 x 4, 495 x 3, 555 x 2

added Metal Pro Briefs

595 x 2, 645 x 2

added belt

595 x 3, 595 x 3, 645 x 3, 685 x 2

added reverse green band

685 x 2, 735 x 2

GHR:

8 x bw, 2 x 12 x bw+25, 2 x 12 x bw+25 and purple band

Ab Pulldowns:

3 x 12 x 180, 1 x 12 x 200

Quick Stretch

Getting used to the mono again and proper set-up. The legs felt strong but my core is weak; need to develop a plan to get that back.

Edited January 9, 2011 by carusom1

[carusom1]

011011

SS / Dynamic warm-up

Log Press:

13", strict

worked doubles from 160-180 + 205lb in chain, 200 + 205lb in chain for a single

Incline:

BB, 45 degrees

3 x 5 x 275

Rev. Row:

3 x 10 x mini band

Face Pull:

3 x 10 x mega mini double

Ab Wheel:

3 x 10 x bw

Stretch

[carusom1]

011211

Deadlift:

reverse blue band (115-0)

675 x 2, 715 x 1

total pathetic crap

Glute Bridge:

3 x 12 x 315 w/ orange short band

Trap Bar Shrug:

4 x 12 x 385

DB Row:

2 x 12 x 110

Good Morning:

3 x 5 x 315

Sumo Deadlift:

425 x 21 (60s)

Quick Stretch

[Forever]

011211

Deadlift:

reverse blue band (115-0)

675 x 2, 715 x 1

total pathetic crap

Glute Bridge:

3 x 12 x 315 w/ orange short band

Trap Bar Shrug:

4 x 12 x 385

DB Row:

2 x 12 x 110

Good Morning:

3 x 5 x 315

Sumo Deadlift:

425 x 21 (60s)

Quick Stretch

715x1 dead good work

[carusom1]

Big T- thanks man.

011311

SS

Chain Bench:

4 x 12 x ~115

BTN Press:

triples from 135-215, maybe 9 sets total

Band Extension

[carusom1]

011411

Abduction/Adduction:

3 x 12 x stack (super-set)

Cable leg curls:

3 x 12

011511

Close Grip Bench:

out of rack ~2 board

4 x 4 x 365

BB Seated Row:

2 blues/ 1 black/ 2 mega mini

3 x 10