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Thread: Basement Dweller

  1. #251
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    Wednesday 1/12/11
    rev. blue band cg
    135x20x2
    225x5
    275x3
    315x2
    335x1
    355xmiss
    275x8

    nosebreakers 105x12
    115x12
    125x10

    strght bar pressdowns 3x12-15

    standing oh db press 35x12x3

    db seated hang cleans
    20x10x2

    bent over rev. flyes 30x10x2

    Shoveled more freakin snow today for about 2 hours before lifting. Needless to say i wasn't physically or mentally into it tonight. I feel like a damn eskimo lately. Some work is better than none i guess.
    Last edited by blong; 01-12-2011 at 06:06 PM.

  2. #252
    WBB Team Captain Coke's Avatar
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    Damn dude, may want to invest in a snow blower down the line if it happens often enough - surprised you all are having such extreme conditions down in Knoxville. Glad to see you still get that effort in.

  3. #253
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    Quote Originally Posted by CoCoa View Post
    Damn dude, may want to invest in a snow blower down the line if it happens often enough - surprised you all are having such extreme conditions down in Knoxville. Glad to see you still get that effort in.
    No, I need to move further south.

  4. #254
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    Thursday 1/13/11 bwt. 240
    single ply box squat
    135x10x2
    225x5.
    added suit bottoms without straps rest of session
    315x2
    365x1
    3852x2
    removed box
    455x2
    495x2
    added knee wraps
    515x4 hello PR!

    yoke bar gms
    135x10
    185x8
    185x9

    ghr elevated 2x12

    bb rows 135x15x2

    wide grip pulldowns 3x10-12

    Happy with that PR and no straps on my suit. I usually get quite a bit out of my straps because I really ratchet them down for second and final attempts. I felt like my squat had stalled of late due to the progress being made on the deadlift, so this is encouraging. Took it easy on back today as it was feeling a little overtrained of late. Another good session in the books.
    Last edited by blong; 01-13-2011 at 05:06 PM.

  5. #255
    WBB Team Captain Coke's Avatar
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    Quote Originally Posted by blong View Post
    Another good session in the books.
    No doubt man, great workout!!

  6. #256
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    Quote Originally Posted by CoCoa View Post
    No doubt man, great workout!!
    Thanks Coke.

  7. #257
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    Friday 1/14/11 bwt. 241
    abs 6x10-15
    green band pressdowns 4x15
    ghr elevated 3x12
    face pulls 4x15
    Last edited by blong; 01-14-2011 at 03:48 PM.

  8. #258
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    Sunday 1/16/11 bwt. 241
    rev, blue band bench
    135x20
    135x10
    185x8
    225x5
    275x3
    315x2
    335x1
    355x1
    365x1
    375x1
    315x5

    incline db
    70x12
    80x12
    90x10

    db flyes 35x10x2

    3brd close grip
    225x8x3

    over head rope ext. 3x12

    db shrugs 90x15x3

    face pulls 3x12

    Reverse bands minus 70 total at bottom/ 40 at top..Time to go watch some football, Go Bears!

  9. #259
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    Monday 1/17/11
    Deload until Sunday 1/23/11.
    Swelling in my left foot and ankle and the doctor thinks it may be a stress fracture but no X-ray or MRI was done to prove it. I have no real pain only slight discomfort when on my toes and swelling in the top of my foot and ankle. I am going to ice it and give it a week to rest. Decided to give it a rest because I thought it might recharge my batteries mentally to lay the hammer down for the meet in March. Sunday I must start training again so I told the wife that is where I draw the line.
    I am not use to deloads wtih no activity so come Sunday I should be screamin for the bench shirt!
    Last edited by blong; 01-17-2011 at 05:38 PM.

  10. #260
    WBB Team Captain Coke's Avatar
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    Wish you the best with your left foot, hate to see you with a setback.

  11. #261
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    Quote Originally Posted by CoCoa View Post
    Wish you the best with your left foot, hate to see you with a setback.
    Minor setback, most of the swelling is gone already. Been icing and resting so it should be go time next week.

  12. #262
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    1/22/11 bwt. 239
    bench w. single ply shirt
    135x10x2
    185x5
    225x3
    2 brd.
    275x3
    added shirt
    315/3 brd then 2brd.
    315x2 2 brd
    335x1 2brd
    365x1 1brd
    385x1 1brd
    400x miss-about .5 inch from touching chest and spotter had to pull it off me.
    385x miss-about 3/4 inch from touching and spotter had to bump it a bottom / very close.

    single arm flat db press
    60x12x3

    band pushups 2x12

    db rollbacks 30x12
    35x10x2

    vbar pressdowns
    3x12

    db shrugs
    90x15
    100x15x2

    face pulls 4x12

    Now I remember why i never take a week off and do nothing, I just never fell strong the first week back only stiff as hell. But my foot seems to be doing much better, little swelling or pain. Switchin up the schedule a little bit until meet time because i need the extra hands in the gym on bench and squat days due to the gear coming into play more. I'm gonna bench on Saturdays and squat on Sundays because the wife is home to help with gear and handoffs on the bench. My partners are done with the winter time bulk as they call it and are going to start cutting up for the spring and summer soon,Lol! What ever floats your boat?!
    Last edited by blong; 01-22-2011 at 09:33 AM.

  13. #263
    WBB Team Captain Coke's Avatar
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    No joke man, everyone will run off to do their own thing, but what can you say, lol.

    Like the plan, especially where the weekend is concerned. Props dude, always moving big weights.

  14. #264
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    Quote Originally Posted by CoCoa View Post
    No joke man, everyone will run off to do their own thing, but what can you say, lol.

    Like the plan, especially where the weekend is concerned. Props dude, always moving big weights.
    Greatly appreciated Coke.

  15. #265
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    Sunday 1/23/11 bwt. 240
    Single ply squat
    135x10x2
    225x5
    suit bottoms
    315x3
    405x2
    475x3
    475x2
    added knee wraps
    475x3
    light straps w/ wraps
    525x2

    low box /close stance / yoke bar /squat
    185x8x3

    back ext. w/ camber bar 3x10

    bb rows
    185x12
    205x10
    225x10
    135x15

    wide grip pulldowns 3x10

    Didn't feel strong at all today. It may take time adapting to squatting the day after bench work, especially after using the shirt the day before. I will give it a go for a couple weeks and rethink it then. Definately smoked when done though.

  16. #266
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    monday 1/24/11 bwt. 242
    abs 6x10-15
    biceps 5x10
    band gms 3x20

  17. #267
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    Tuesday 1/25/11
    rev. green floor press
    135x10x2
    185x5
    225x5
    added rev. greens
    225x5
    275x2
    295x2
    315x1
    335x1
    345x1 5lb PR
    295x5

    tate flat press 60x8x3

    vbar pressdowns 4x15

    seated oh bb press
    155x10
    175x10
    195x8

    bb shrugs no straps
    315x8x3
    225x15

    bent over flyes
    25x15
    30x12x2

    New schedule I found out tonight is not going to work with my boys sporting events and practices. Had to do the first part of the session and then come back later to finish shoulders and that sucked! Go back to old schedule next week and deal with the roadblocks in the gym.

  18. #268
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    So what was the verdict, single or multi ply in March?
    23 years old
    6'3, 308 lbs

    825 Squat
    470 Bench
    645 Deadlift
    1905 total
    www.atlargenutrition.com

  19. #269
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    Quote Originally Posted by Lones Green View Post
    So what was the verdict, single or multi ply in March?
    Single ply in March then jump to multi in June for nationals in G-Burg. I still need to get a shirt and my suit altered in the legs to compete in multi, then time to learn the groove.

  20. #270
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    Wednesday bwt:239
    box pulls/slightly below mid shin (bad leverage spot)
    135x10x2
    225x5
    suit no straps
    315x3
    straps up
    405x2
    455x1
    495x1
    515x1
    535xmiss just below knees

    camber bar seated gm's
    225x10
    245x10
    265x10

    ghr elevated
    3x10-12

    db rows
    120x10
    100x12x2

    cg pulldowns
    3x12

    Box pulls felt good tonight a little lower down the shin than normal. Targeting that point just above the floor where leverage is the worst. Probably had 525 but got crazy and jumped to 535 and really not to far away from that, it hit my normal sticking point just below the knees. Good session.

  21. #271
    WBB Team Captain Coke's Avatar
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    Nice job, big numbers everywhere.

  22. #272
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    Quote Originally Posted by CoCoa View Post
    Nice job, big numbers everywhere.
    Thanks Coke.

  23. #273
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    Thursday 1/27/11 bwt. 241
    abs 6x10-15
    green band tricep pressdowns 4x20
    bent over flyes 4x15
    ghr elevated 3x10

    Goin back to my normal schedule next week so i will be off the next couple days. Works out well as I am going to handle a friend at his first meet here in town on Saturday. Should be fun just to sit, watch and enjoy fellow lifters for a change without being focused on my attempts.

  24. #274
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    1/30/11 Sunday
    raw bench w/chains(40lb)
    135x10x2
    185x5
    225x5
    added chains
    225x3
    245x3
    265x1
    275 miss WTF/ PR is 285!
    225x5
    added 2 brd
    225x5
    225x5

    db flat bench
    100x8
    100x7

    db incline flyes
    30x12x2

    nosebreakers 115x10x3

    face pulls 5x10-12

    Strength was waaay off today! Cut some of the scheduled stuff out due to the frustration. I guess spending all day yesterday on my only off day helping my buddy at the meet took a toll on me, I know I was tired as hell when i got home. Had fun seeing all the usual people though.
    As I always say some work is better than none.
    Last edited by blong; 01-30-2011 at 11:43 AM.

  25. #275
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    monday 1/31/11 bwt. 241
    deads against double blues (roughly 140 lb tension at top)
    135x10x2
    225x5
    added bands
    225x3
    suit no straps
    315x2
    365x1
    straps up
    405x1
    425x1
    445x1 5lb pr
    315x2x3 regrip between each rep

    seated gm's w/ camber bar
    245x10
    265x10
    275x10

    pull throughs
    2x12

    db rows
    100x10
    110x10x2

    wide grip pulldowns 3x12

    Felt a pop in my right shoulder grinding out that PR on 445. That same shoulder has been bothering me when I shirt up around the collar bone down into my pec.. Usually some pretty good bruising from the collar on my shirt is noticable.This time it was the pressure from the strap on my suit. I was able to finish the workout but it hurts like muthatrucker sittin here so off to ice it tonight and ibuprophen.

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