Getting massive.

[Alcoholiday]

Originally Posted by kuri

Nice pull man! 400 is not far off.

thanks dude! yeah, hopefully by the end of august.

[Alcoholiday]

7-12-06:
Bath of Flexall
Arm Circles

Speed Bench against minis:
barxalot
95x3x6
115x3 (first fast, the rest slower)

Military Press:
65x6
75x5
85x5
95x4x3

One Arm DB Rows:
70x6x4
60x8

Face Pulls: 3x15
Curls: 20x8x2
Rotators/shoulder prehab: 3 sets

was going to work up in the bench, but i realized that i may be going too heavy too often. So i just worked on speed. Looking forward to hitting it heavy later this week.

[Tony Gentilcore]

Do you cycle your speed work with bands? 3 on, 2 off? Or something similiar?

[Alcoholiday]

it's just something i'm trying out now. I may get something out of speed work, maybe not. But yeah, probably something similar to that. I'd like to get some chains set up so i can just rotate chains, bands and straight weight.

[Tony Gentilcore]

Chains are money

[Alcoholiday]

7-13-06:
Hip Mobility
Banded Leg Curls: 2x25
GHRs: bwx8

Speed Box squat w/minis:
115x2x6

GHRs:
BW+10x6x3
BWx10x2

cytogainer interlude

Pulldown Abs:
70x8xmultiple sets

then i taught my friend how to lift. He's pretty strong for a beginner, espically for his BW. Weighs like 150, and benched 105x6x4 pretty easily, as well as around 15 pullups and dips. Once he puts on some weight, i can see him getting moderately strong.

[Chris D]

Is your friend going to continue to lift with you?

And what's a cytogainer interlude?

[Alcoholiday]

yeah, he's into lifting... hopefully he'll make the drive to my house to continue.

cytogainer interlude refers to that i took a break, to have my gainer shake, and then did the assistance.

[Ian Kay]

Cytogainer is the shit. Rocky Road is my fav.

(Cytogainer is basically the PWO version of MuscleMilk... same company, etc.)

[Alcoholiday]

yeah it is! i'm scared to try rocky road. I assume it tastes pretty much the same as muscle milk, so i didn't get the cookies and creme. I tried the muscle milk flavor of that, and it sucked balls.

[Alcoholiday]

7-15-06:
Banded Leg Curls: Px25x2
GHRs: bwx8x2

Bench:
bar
95x5
110x5
120x3
135x3
145x3
160x2
165x1+f (hit the safteys on 2nd and messed me up)
175xm (too tired)
155x2
155x2

Pin Presses (7th pin):
155x3
165x2
that's pretty much all i had left. And my upper trap started to feel tight so i stopped)

Green Pushdowns:
15x3

NG Rows:
110x8
110x8
120x6
120x5
130x5
130x5

Rotators:
2x15

Cytosport and pool

i'm tired of my bench not going up. I think working with reps is doing a bit of good though, as well as shoulder work. My shoulders feel a lot more stable benching, but i'm still having trouble around 2 board. It was hot today in the 90s, and humid.

[Alcoholiday]

7-16-06-7-17-06:
Part deuce

friend's bday
Pizza
beers
morgan and cokes and shots

then i trained my friend again. he will be strong once he gains weight. he needs to eat more, and it's something i've been plugging into him. He seems to be getting the big picture of things, and realized that he trained bench again too soon, and admitted that i was right that he should wait awhile. He also was able to do a few one armed pullups as well as 12-15 reg pullups, and benched 115x6.

between training him, i did:

few sets of curls

lots of work with the coc grippers. lots of reps with the trainer, few partials with the #1, and a few negatives with the #1.

1 set of repping 115 to get him mentally thinking how light it was, which worked. did around 10 before i got bored.

and a few sets of jumprope

basically fooling around, but figured i'd post it anyway since it kind of institutes training.

I also received a phone call... possibly drunk, from this chick i go to school with. I haven't talked to her on the phone in about 2 years, and she calls me twice asking me to come out to the bar. I decided not to considering i'd just came from the bar, i would have to shower again, and she already has a boyfriend, and i don't want no boyfriend drama.

[Alcoholiday]

7-18-06:
deload

Banded Leg Curls: 2x20
Hip Mobility

Free squats w/ briefs
115x5
135x5
185x4
225x2
205x3
205x2

Green Banded GMs: 2x15

just wanted to get some weight on my back. figure i'm probably good for at least 245-250 for a single now, considering 225 wasn't too hard.

[Chris D]

On your comment about benching. You've been doing that rep schema for awhile now. Why don't you switch it up and do another type of movement. Say overhead pressing or something else that works the tri's a lot?

[Alcoholiday]

Originally Posted by C. Dorr

On your comment about benching. You've been doing that rep schema for awhile now. Why don't you switch it up and do another type of movement. Say overhead pressing or something else that works the tri's a lot?

eh, i've only been doing it for a few weeks. anyway, i'm planning on switching things up on my upper body days.

[Alcoholiday]

7-21-06:
Hip Mobility
Banded Leg Curls: 2x30
GHRs: bwx8

Deadlifts:
135x3
135x3
205x3
225x3
275x1
315x1
345x1 (93%)
380xm (knee level. would have been a 10lb pr)
345x1 (93%)
345x1 (93%)

Farmer's shrugs:
bars+70/handx8x4

GHRs:
BWx15
Inclined:
bwx6x2

COC Grippers

i would have tried 380 again, but i didn't have the energy to strain again. Less than 8 hours of sleep and work prior. I was getting a lot of pressure on the 345s. 380 will fall soon though. Now, i know where to go with this next training cycle. I have a plan for everything.

[Alcoholiday]

7-24-06:
Banded Leg Curls
Curls

Bench w/ minis:
barx5x2
95x3
95x3
105x3
115x1
125x1
135x1
145x1
150x1 (grinder)
135x2+m on 3rd
115x5
125x3

Thick Bar Militaries
65x6
85x6
85x5
75x4

Seated NG Rows:
120x6x4

Seated DB Power Cleans
15x12x3

Rotators: 3 sets

[Alcoholiday]

7-26-06:
Lots of hip mobility
shoulder traction
front and rear raises
shoulder circles
banded leg curls: 2x30

Free Squats w/ minis+briefs:
95x5
135x3
185x2
205x1
225x1
245x1 (pr)
255x1 (may have been a bit high. not sure b/c i didn't have camera) (pr)
205x2

GMs:
135x5
165x5
165x5

Hanging leg raises:
bwx10
bw+10x5x3

Banded Ab Pulldowns:
Greenx10x2

COC Grippers: few sets
wrist curls/extensions: few sets

sooo hot today. Like 90 degrees plus humidity. I was drenched in sweat by the time warmups were over. By the time i was done with squats, i was soaked. I probably had a bit more weight left in me for the squats, so all is going well. yay.

[pjb923]

Nice job on the squat PR's.
Our deadlift numbers are very similar and I'm only a few spots behind you on the deadlift chart. I will be right there with you shooting for 400 within the next month. As the 2 heaviest guys on the list, we have our work cut out for us.

It looks like I have another log to watch.