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faggydoucheapotamous gay
Posts: 808
 
Location: The Danger Zone | tonightish 2010
3 pin vs dbl small minis 2 x 585, 1 x 635
pullthrus x 4
hip work, pd abs, 1 set of hypers. |
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faggydoucheapotamous gay
Posts: 808
Location: The Danger Zone | bench pressing with paul e wogg
paused bench 5 x 265, 275, 285, 295, 305
grappler x 3 x 20,15,12
band scap thing x 4
csr x 4
pushdowns x 4
shoulder is hurting like hell. |
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Mex Luther
Posts: 1115
Location: San Leandro, CA | Did you find a gym in the Cincinnati area? |
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faggydoucheapotamous gay
Posts: 808
Location: The Danger Zone | contacting laura phelps shes out of cinci
5-3-10 mes
powersquat 5 x 1,2,3,4,5,5.5,6,6.5,7 plates, 2 x 8 plates
pull thrus 3 x 10 x 150
hip work
chain abs x 3
hypers |
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faggydoucheapotamous gay
Posts: 808
Location: The Danger Zone | 5-7-10 des
st bar 2 x 2 x 325 + 4 chains, 6 x 2 x 375 + 4 chains
hip stuff, hypers, abs
5-10-10 mes
sumo 1 x 485, 3 x 535, 1 x 585, 1 x 635, 1-ish x 665
switch to conventional m x 695 (misloaded), m x 705
pullthrus x 4
hypers, pd abs, sidebends |
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faggydoucheapotamous gay
Posts: 808
Location: The Danger Zone | first workouts after a week vacation in mejico. viva.
5-21-10 des
ssb + greens 2 x 335, 335, 385, 385, 425, 425, 475, 515
rack pulls 5 x 315, 405, 495, 585
sled wars the grimace strikes back 2-5 plates
sundays benching
db press 10 x 55,65,75,85, 90, 6 x 100
tricep ext with cgbp 4 x 10 each
shoulder complex 15 x 1 rotation
csr x 3 x 10
curls
max effort robot
http://www.youtube.com/watch?v=n9BU3F49S80 |
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faggydoucheapotamous gay
Posts: 808
Location: The Danger Zone | 5-24-10 mes
rev blue 3 x 665, 1 x 705, 1 x 735 - thats a pr without the suit
45 hypers with kettlebell x 3
kettlebell swings 2 x 1 min
some abs but not many. |
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faggydoucheapotamous gay
Posts: 808
Location: The Danger Zone | been training at laura phelps place for the last couple weeks, training has been consistent; getting on the internet has not. getting a lot of help from phil harrington right now. hopefully we will get the internet at home soon. if i can get the majority of my head out of my ass, the plan is the pro am.
6-22-10 speed/maxish day
st weight 405 x
3 x 2 x parallel
1 x 2 x 1 mat above
1 x 2 x 2 mats above
1 x 1 x 3 mats above
1 x 1 x 2 mats abvoe
1 x 1 x 1 mats above
1 x 1 x parallel
1 x 1 x 1 mat below
1 x 1 x parallel
--something like that...you get the idea
dl against dbl mini bands add suit
1 x 405, 455, 495, 545, 575 - all pretty fast, working on speed with near max weights
hip work, hypers, abs |
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Veteran
Posts: 233
Location: UCSC | hey you enjoying new gym? are they bringing anything new/fun/exciting into the mix that you have not encountered in other gyms? |
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Mex Luther
Posts: 1115
Location: San Leandro, CA | good to see you are training hard and have a goal. |
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faggydoucheapotamous gay
Posts: 808
Location: The Danger Zone | this weeks musings
monday meb 7-5-2010
rev green + 120 chain 1 x 405
db press, lat, rear delt circuit x 4
had to run
7-6-10 accessory upper
upper body sled
grappler
lats
med ball thingys sort of like a speed bench
7-8-2010
conv 3 pin in suit
1 x 710, 760, 800
leg ext, leg curl superset x 4 or 5
med ball abs, russian twsits
hip work
lats |
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faggydoucheapotamous gay
Posts: 808
Location: The Danger Zone | jordan, there is really only so many ways you can do this stuff i have found. with that said here are few things i have noticed
- phil and laura try to never miss weights...ever. i had sort of gotten in the habit of not being worried about missing. they dont prescribe to that.
- i mainly train with phil and ive noticed there is a reason for everything. everything has to be perfect. where the chains are out, how the bar is centered, exercise selection, technique (especially technique). he tries to learn everything he can from every rep he does.
- be in the suit more
- if its not there back it down
- leg extensions are actually useful |
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faggydoucheapotamous gay
Posts: 808
Location: The Danger Zone | stuff and things
-825 to chains 1.5 in above parallel. fast.
-pulled opener 675ish
-worked in shirt a bit
still no interwebz at home |
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Mex Luther
Posts: 1115
Location: San Leandro, CA | What meet are you doing and when. |
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faggydoucheapotamous gay
Posts: 808
Location: The Danger Zone | we have the interwebz!! had to get the t1 for the house. the log will be born anew.
7-28-10 mes
40 in gcb gm 1 x 600, 15 x 335
ghr x 3
hypers x 3
leg extensions x3 x 20
3 pin from earlier this month 800 x 1 http://www.youtube.com/watch?v=b6U2B4wAzNc |
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Mex Luther
Posts: 1115
Location: San Leandro, CA | Nice and easy.. |
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faggydoucheapotamous gay
Posts: 808
Location: The Danger Zone | last night 2010
meb
bench 1 x 390 - had a little more probably...ill get it next time - 5 lb pr
inc db press x 4
pullups kind of x 4
lying kb ext x 4
shrugs x 3 |
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faggydoucheapotamous gay
Posts: 808
Location: The Danger Zone | thur meb
bench ring on ring 1 x 405 - first 4 plate bench for me...was awesome and not that bad
incline db
pushups with feet elevated
lots of lats
goodness im fat
8-28-10 me squat, no deadlift
chain squat ssb+200 chains to parallelish 1 x 565, 605, 655
sled 3 plates 4 forward, 4 backward
hypers x 3
abs x 3
gonna change my lower work up a bit. will squat and pull on the same day over a 3 week wave rotating speed and max effort between the two so that if im pulling heavy im squatting light. other lower day will be accessory work. see how it goes. |
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The time of five is at hand
Posts: 775
Location: South of Heaven | So you train 1x per month now? Chad would be proud... |
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faggydoucheapotamous gay
Posts: 808
Location: The Danger Zone | 8-30-10 deb
tried some reverse green speed bench...didnt really work x 8
incline press x 3
hammer rows x 3
bands pushdowns with curls x 3
db shrugs x 3
8-31-10 accessory squat
gm 5 x 425, 475, 515, 565
sled 4 plates x 6 trips
tke x 3
hyper s x3
bunch of abs |
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Mex Luther
Posts: 1115
Location: San Leandro, CA | When's your next meet? |
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faggydoucheapotamous gay
Posts: 808
Location: The Danger Zone | probably dec. laura is putting on a meet.
ok, i cannot for the life of me find my rev blue bench pr so lets just say that this is it going forward
9-2-10 meb
rev blue mor 1 x 495, 525, 535
some weird thing phil showed me rev blue 3 plates x 10, 2 plates x 20, 1.5 plates x 30
lying db ext x 4
curls x 4
shrugs x 3
no lats tonight. ive been walking around with a horrible back pump for 3 days since my gm for reps. let that be a lesson. getting fat and doing gms = back pumps |
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faggydoucheapotamous gay
Posts: 808
Location: The Danger Zone | the trainings
10-4-10 des and med
first week of the wave
st bar + blues 4 x 2 x 365, 2 x 2 x 405, 1 x 2 x 455
dl vs dbl minis
1 x 405, 495, 545, 595, 625, 645, 665 (put suit on for like last 3 i think)
kettlebell swings x a few sets of 20
hypers and abs
squats were a bit heavier than i probably should have gone, but they all moved fast. still finding things out. |
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GET HOSSTRONG!!
