Getting massive.

[Alcoholiday]

6-17-06:

Banded GMs: Gx15x2
GHRs: BWx8

Deadlifts:
135x3x2
185x1
225x1
275x1
315x1
335x1
295x2

Hanging Leg Raises:
BWx10
BWx10
BW+10x6
BW+10x6

Pullaparts:
2x10

GHRs:
BW+2 minisx5
BW+2 minisx5
BW+1 minix8

Pushdowns:
2x30

Took it easy today. I'm taking next week as a deload... feeling a bit rundown recently. Probably will just stick to all assistance stuff, and some light DB pressing.

[Alcoholiday]

6-20-06:

Pushdowns: 30x1
GHRs: BWx8x1

Seated DB Military Presses:
25x8
30x8
30x8
35x6

Chins:
5 total. these suck

Skullcrushers & DB Extensions:
3 sets

Curls:
3 sets

Pushdowns: 25x2
Pullaparts: 15x2
Knee Outs: 12x2

easy deload session.

[Chris D]

Are still following what Dan worked up for you?

[Alcoholiday]

pretty much, yeah.... it's the same template.

[Alcoholiday]

6-21-06:

Banded GMs: Px20
Lots of hip mobility

GHRs:
bwx15
bwx12
bwx8
bwx8
bwx10

Mini Pullaparts: 2x12
Purple Pushdowns: 2x30
Hanging Leg Raise: bwx10x2
Banded Pulldown Abs: Px10x2

deload continues. last 3 sets of ghrs were inclined, but only by a few inches.

[Alcoholiday]

I figured fuck the rest of my deload because i feel like lifting heavy today.

6-24-06:
Low End Bench Day

Banded Leg Curls: Purplex25x2
GHRs: BWx8x2
Pullaparts: 2x10

Military Press (strict):
barx3 sets
55x5
65x5
75x5
85x5
95x5
110x3 (rep pr; my 1rm on overhead was 115x1 last time i checked)
105x4 (i wanted 5, but without the previous set i would have gotten it)

Close Grip Pressing:
95x5
115x5
125x5x3
135x4

One Arm DB Rows:
60x6x3

Banded Pullaparts (between sets of benches):
4-5 sets of 10.

Overhead is coming along well. I think it will really help my bench b/c i never have any power off the chest, and my overhead is just plain weak. Plus, strong shoulders=better raw bench.

[Chris D]

Nice work. Weights are moving up for you.

I've read a lot about overhead pressing helping raw benchers now I'm going to put the theory to test. I'm going to do another 3 weeks of heavy OH work and then I'm going to do 3 weeks of heavy benching and see if I can set a new PR on it.

[Alcoholiday]

well, it'll take longer than 3 weeks to improve your shoulder strength. I've been throwing ovehead work into each of my upper body days.

[Chris D]

I've been doing OHP a lot longer than 3 weeks as well...by the time time I get back to heavy benching it will have been 9+ weeks of intense OH pressing. So we'll see where it goes. I'll probably continue on that way for the rest of the year...unless I get sucked into doing a quick fat loss routine!

[Alcoholiday]

6-26-06:
Shoulder Traction
Hip Mobility
Banded Leg Curls: Px30x2

Free Squats:
barxa trillion
95x4
135x3
185x1
185x1
205x1
225x1 (10lb free squat pr. Form felt decent.)
235x1 (cut it a little high. bad form. blah.)

RDLs:
155x6
185x5
185x5
185x5
185x5

Banded Ab Pulldowns:
Greenx10-15repsx3 sets

Banded Pullaparts:
minix10x3

I keep getting bent over on heavy squats. I don't think it's my lower back that's weak, but my middle back that's holding me back. I have a difficult time always keeping an arch. In turn, i GM the weight up, and i can feel it putting a lot of stress on my quads instead of my hams and rest of pc. I need some good ways to work my middle back. I might break down and get a 45 degree back raise sometime. I keep trying to do back raises on my GHR, and the pad is so uncomfortable, and b/c of the footplate, it's just not cutting it. I don't know why. Until that day comes, i'll continue with the GMs, RDLs, and banded GMs.

[Chris D]

Now your starting to get into my league....Nice squatting. I wish I had some advice on why might keep you from getting bent over, but I can't. I haven't done anything special. I know Danny did some squatting with one hand raised overhead that I think worked for him.

[Alcoholiday]

yeah, nothing really feels heavy on my back either. It's pretty cool. I think the leg strength is there for me to squat high 2s or 3s, but my form blows, and my back is weak, so it's holding me back.

[Alcoholiday]

6-28-06:

Banded Leg Curls: 25
GHRs: BWx8x2

Bench:
bar
95x5
115x5
135x3
155x2
add 3 board
165x3
175x2
185x1

Military Presses:
65x3
75x3
75x6
85x6
85x6
85x6

Lat Pulldowns;
100x5x5

Mini banded kelso shrugs: 4 or 5 sets of around 10 reps
Banded Pushdowns: 3 sets of 20-30 reps
shoulder box: 2 sets
mini banded pullaparts: 2x10

In retrospect, i wish i would have done more benching. I don't know what i was thinking. i think i need to do more full range stuff as warmups, so i'm getting used to going through the full range. 155 wasn't hard, and i probably could have gotten 3 reps but i didn't want to fail. And i probably could have gotten 190 on the 3 board if i had gone for it instead of 185. 185 was hard, but not slow slow grinding hard.

[Alcoholiday]

6-29-06:
"Deadlift Day"

GHRs: BWx8x2

Reverse Banded Deadlifts:
135x3
135x3
185x3
205x1
225x1
275x1
295x1
325x1
345x1
365x1
385x1 (5lb PR)

Full Squats (lightened):
115x5
135x3
135x3
155x3

GHRs:
BW+purple bandx4
BW+purple bandx3
BWx8

Banded Purple GMs: 20
Banded Pullaparts: minix10x3
Banded Ab Pulldowns: Greenx2 sets
Hanging straight leg raises: bwx10x2

[kmwest]

385... very cool... 400 can't be far away man!

[Alcoholiday]

thanks man.

yeah, i think once i can get it off the floor, i can get the weight.

[kmwest]

Yes, getting it off the floor is an important step in deadlifting.

[Alcoholiday]

7-3-06:
GHRs: BWx10x2

Military Presses:
barx8x3
55x5
65x5
75x5
85x3
95x3
105x3
115x1
125x1 (10lb pr)

Close Grip Benching:
115x5
135x5
135x3
135x5
135x3

Seated Rows:
110x8
110x8
110x8
130x6
130x6

Pullaparts: 3x10
Pushdowns: 2x20
DB Curls: 25x6x3

probably will go back to reps for overhead next week, and up the close grip stuff.

[Alcoholiday]

6-5-06:
Lots of Hip Mobility
Banded Leg Curls: 2x25
Banded GMs: 1x20
GHRs: bwx8

Box Squat with loose briefs:
barxalotxalot
95x3x2
135x3
155x3
175x3
185x3
195x3
205x3
225x2

GHRs:
BW+10lbsx6x3
BWx8

Banded Leg Curls: 2x20
Abs: 4 sets
Pushdowns: 2x15
Pullaparts: 2x10
Knee Outs: 2x10-15

I got some briefs. I got some cheap frantz ones. I really don't have the cash to buy the preds that i wanted. But, as soon as i get enough, i plan on it. The frantz ones feel pretty good. Still pretty loose. Able to get them on and off in a few minutes. But it's good, b/c with me gaining weight, it allows me room to grow.

Also, I may be lifting with the Hines brothers soon. We've shot some e-mails back to eachother, and now we just have to decide when. Strong guys. Benches 6 something at 19.