ITS BEEN A WHILE...

So since ive last posted ive suffered a glute injury as well as preparing for a pt test by runnig everyday. It turns out its going to be a while before I have to test so brought my weight back up. also go some metal briefs. heres the workout of today.

warmed up with 135-315. metal pro briefs from 325-495. was my first day in them and i consider it a success. still need to really find my groove when i get heavier but i think ill get it better over the next few weeks. the 495 was slow and sloppy but im sure itll smooth out of the next few weeks. went off a relatively high box, just to get the feel of the gear. gonna probly drop down an inch or 2 next time. used plastic bags as suit slippers, had to rip off the ends due to them not sliding out lol. getting a proper pair of suit slippers soon, will probly help me get more out of the briefs when i do.

followed it up with sumo deads (light because im rehabing my butt)
russian leg curls
lower back work

MAX DL/SQUAT 10/27/10

I love almost passing out and forgetting where I am for 2 seconds. Looped Band Deficient DL 345 BW and around 250 estimated BT at the top. Feels around 550ish give or take at the top. 30 pd increase since last time.

10/20/10 MAX DL/S

Sorry i haven't been posting for the few people who check this out...im lazy as balls. So lazy I wont post any of my workout today besides my new PR. I can safely say I have a 500 pd pull now. I made it. Now i need a 600. Im so glad my dl is gonig up by the week.....but my squat fucking sucks asshole. so annoying.

10/12/10 MAX DL/SQUAT

LOOPED MONSTER MINI BANDS HAVE 250 PDS OF TENSION AT THE TOP OF THE LIFT.**

Warmup bar and bands x 10

DEFICIENT DL w/ LOOPED MONSTER MINIS

135 x 2
155 x 2
175 x 2
225 x 1
245 x 1
265 x 1
295 x 1
315 x 1

RACK PULL BELOW KNEE w/ MONSTER MINIS LOOPED

225 x 2
245 x 2
275 x 1
295 x 1
315 x 1
335 x 1

SQUAT

135 warm up
225 x 2
245 x 2
265 x 2
295 x 2
315 x 1
325 x 1
345 x 1
365 x 1
(cut it early)

LEG CURLS

45 x 10
55 x 10
65 x 10
75 x 10
85 x 10

GOOD MORNINGS

135 x 10
155 x 10
175 x 10
195 x 10
215 x 10

ABS 3 x 20 sit ups

So my squat was low today, mainly because of the agonizing shit we did before hand. We had quite a brisk of creativity as you can see below, utilizing looped bands for both deadlift and rack pulls. We wanted to find a way to deficient the deadlifts as well so we pinned the weight and added a platform with gave us a 1 1/2 negative. All pull exercises went phenomenal. The rack pull set up is some hood shit, using the pins from the smaller rack to tension the bands. My good morning weight on my last set was 20 pds heavier than my last set last week. Also we just keep on tossing more 10s on the leg curl as well. Really slammed lock out work today. At full extension lock out with the looped bands it was like prying out of my fingers. Shits excellent. Gonna need new bands soon, but aw well. Ordered a 35 pd kettlebell from my gym owner today discounted as well.

Enjoy the pictures and videos:

banded rack pull set up


deficient banded deadlift set up


Deficient looped monster mini DL 295 bar and an assload of band tension


Deficient looped monster mini DL 315 bar and an assload of band tension

AND A SPECIAL TREAT, I GIVE YOU: How not to leg press at Bodymax

MAX DL/SQUAT 10/5/10

BODYWEIGHT: 219

Max Squat

Warmup 135

2 x 215
2x 225
2x 245
1x 265
1x 285
1x 315
1x 335
1x 355
1x 375
1x 405

Max DL

1x 225
1x 275
1x 315
1x 365
1x 385
1x 405
1x 425
1x 455
1x 475
1x 485
1x 495

Good Mornings 5 sets 135-195

leg curls 45-60

Abs

Today went pretty well. My DL is constantly going up and im making great progress. Since I dropped the straps my forearms/grip is skyrocketing. Granted im 15 pds off of my 500 max.....but before I was pulling all maxes with straps. Now they dont even see the light of day. My squat is sitting at 405, Id like to see some more progress in that. Gotta access my weak points. I took video of my last 2 sets of DL. The 485 came up relatively easy. I got stuck on the 495 and once my form broke halfway through it flopped. Going for a 490 max next week. Pretty sure ill definitely get it. Im in a great spot 8 weeks out from my meet. I plan on opening around 485-495 and putting 20 increase up each lift. Looking at my vid it shows I need some lock out work for max situations so ill add more of that. My off the ground is so much quicker. Anything over 465 would take forever for me to pull off the ground. I can thank deficient deads for that.

9-21-10 MAX EFFORT SQUAT/DL

Body weight: 216 pds

Max Effort Squat

8 sets x 1 scaling in weight from 225 to 405

Max Effort DL

9 sets x 1 scaling from 225 to 475

Rack pulls 2nd hole below knee

5 sets x 1 in weight scaling 225 to 495

45 degree back raises with band then 35 plate

5x10

hamstring curls

5x10


Its disappointing that my numbers are down. This could be the result of many factors tho. Ive dropped straps completely and am now using chalk only. I must continue heavy grip work to raise my grip strength. Also over the course of 531 I dropped 5 to 10 pds in bodyweight. Its not a huge loss, in return I got increased form and a much stronger shoulder press. I hope to raise my numbers enough to have openers close to what my maxes are now.