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Post by toolpod on Oct 12, 2010 13:00:16 GMT -5
Sun 10 Oct 10
Just got a tub of At Large Nutrition's Maximus...love that stuff...2 scoops with milk in the morning and in the evening.
Buckeye 470 day
BWT: 211
Rotator cuff prehab
8X45 8X135 8X135 5X185 5X225 3X275
Buckeye 470, working sets: 8X305 6X335 4X365 3X405 2X435 needed some tap-love on rep #2 1X445 4X370
Bodyweight dips, 60-sec rest between sets: 1X23 1X12 1X10 1X11
Done!
Tues 12-Oct-10
MM-Misery plus
BWT: 212
MM-misery, 4-5 min between complexes. Rinse, lather, repeat 4X...
Deadlift: 6X115 Romanian deadlift: 6X115 Bent over row: 6X115 Power clean: 6X115 Front squat: 6X115 Back squat 6X115 Good morning: 6X115
Cable hi-pulls: 10X60 10X80 10X100
Preacher curls: 10X70 10X70 10X70
reverse bent over db flys: 3X10 @10
incline sit ups: 2X10
side db delt raises: 2X10 @10
db shrugs 3X10 @70
Reverse and side situps: 2X10
Done!
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Post by toolpod on Oct 14, 2010 14:17:45 GMT -5
Thu 14-Oct-10
Bench Lockout day
BWT: 213
Rotator cuff prehab
8X45 8X135 8X135 5X185 5X225 3X275
Bench lockouts, unrack, take out, lower until spotter gives press command about 5-6" down: 3X315 3X405 3X455 3X500 3X500 4X500
Rope Triceps pushdown: 10X50 10X50
Bodyweight dips, 60-sec rest between sets: 1X20 1X16 1X12 1X10
Done!
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Post by toolpod on Oct 15, 2010 12:56:51 GMT -5
Fri 15-Oct-10
MM-Misery plus
BWT: 212
MM-misery, 4 min between complexes. Rinse, lather, repeat 4X...
Deadlift: 6X115 Romanian deadlift: 6X115 Bent over row: 6X115 Power clean: 6X115 Front squat: 6X115 Back squat 6X115 Good morning: 6X115
Post MM-misery bonus work:
Cable hi-pulls: 10X80 10X100 8X120
Preacher curls: 10X70 10X70 6X70
reverse bent over db flys: 2X8 @12 1X8 @10
Upright row straight bar: 8X70 8X70 8X70
incline sit ups: 2X10
Done!
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Post by toolpod on Oct 18, 2010 12:29:56 GMT -5
MMA bench heavy day
BWT: 211
Rotator cuff prehab
Bench warmups: 8X45 8X135 8X135 5X185 5X225 3X275 1X315 1X365
Working sets, self unrack all sets, 2:30 minute break between sets:
2X395: 15 sets. (did 3 reps on the last set)
Bodyweight dips, 60-sec rest between sets: 1X20 1X15 1X10 1X12
Done!
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Post by toolpod on Oct 19, 2010 12:52:47 GMT -5
Tue 19-Oct-10 MM-Misery minus BWT: 212 MM-misery, 4 min between complexes. Rinse, lather, repeat 3X b/c i got to bs-ing with my buds.... Deadlift: 6X115 Romanian deadlift: 6X115 Bent over row: 6X115 Power clean: 6X115 Front squat: 6X115 Back squat 6X115 Good morning: 6X115 Out of time!
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Post by toolpod on Oct 21, 2010 15:37:06 GMT -5
MMA bench light day
BWT: 213
Rotator cuff prehab
Bench warmups: 8X45 8X135 8X135 5X185 5X225 3X275 3X315
Working sets, self unrack all sets, 1:30 minute break between sets: 2X350, 15 sets.
Bodyweight dips, 60-sec rest between sets: 1X25 1X15 1X12 1X10
Done!
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Post by toolpod on Oct 22, 2010 13:20:59 GMT -5
Fri 22-Oct-10
MM-Misery plus
BWT: 212.2
MM-misery, 3:30 min between complexes. Rinse, lather, repeat 4X...
Deadlift: 6X115 Romanian deadlift: 6X115 Bent over row: 6X115 Power clean: 6X115 Push Press: 6X45 (babying the front delts) Front squat: 6X115 Back squat 6X115 Good morning: 6X115
Post MM-misery bonus work:
Cable hi-pulls: 10X80 10X100 10X120
Preacher curls: 10X70 10X70 10X70
reverse bent over db flys: 3X10 @12
Leaning side delt raises: 3X8 @12
DB Shrugs: 10X70# 10X70# 10X70#
Spider curls: 8X100 8X110 8X110
incline sit ups: 2X10
Reverse, left, right sit ups: 2X10
Done!
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Post by toolpod on Oct 24, 2010 11:21:32 GMT -5
Sun 24-Oct-10 MMA bench heavy day BWT: 212 Rotator cuff prehab Bench warmups: 8X45 8X135 8X135 5X185 5X225 3X275 3X315 3X365 Working sets, self unrack all sets, 2:30 minute break between sets: (SUPPOSED to be 2:30...got to BS-ing and it got to more like 3:30 ) 2X400X15 sets Bodyweight dips, 60-sec rest between sets: 1X25 1X13 1X10 1X8 Done! EDIT: Fix typo
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Post by toolpod on Oct 26, 2010 12:59:50 GMT -5
Tue 26-Oct-10
MM-Misery plus
BWT: 212.2
MM-misery, 3:30 min between complexes. Rinse, lather, repeat 4X...
Deadlift: 6X115 Romanian deadlift: 6X115 Bent over row: 6X115 Power clean: 6X115 Push Press: 6X45 (babying the front delts) Front squat: 6X115 Back squat 6X115 Good morning: 6X115
Post MM-misery bonus work:
Cable hi-pulls: 10X80 10X100 10X120
Preacher curls: 8X80 8X80 8X80
reverse bent over db flys: 3X10 @12
Leaning side delt raises: 3X10 @12
DB Shrugs: 10X75# 10X75# 10X75#
Done!
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Post by toolpod on Oct 29, 2010 14:15:30 GMT -5
Wed 27-Oct-10
MMA bench light day
BWT: 212
Rotator cuff prehab
Bench warmups: 8X45 8X135 8X135 5X185 5X225 3X275 3X315
Working sets, self unrack all sets, 90 seconds between sets:
2X355X10 sets Only got 10 sets because I was busy bs-ing.
Bodyweight dips, 60-sec rest between sets: 1X25 1X15 1X12 1X8
Done!
Fri 29-Oct-10
MM-Misery plus
BWT: 212.2
MM-misery, 3:30 min between complexes. Rinse, lather, repeat 4X...
Deadlift: 6X115 Romanian deadlift: 6X115 Bent over row: 6X115 Power clean: 6X115 Push Press: 6X45 (babying the front delts) Front squat: 6X115 Back squat 6X115 Good morning: 6X115
Post MM-misery bonus work:
Cable hi-pulls: 10X80 10X100 10X120
Preacher curls: 10X75 10X75 6X75
reverse bent over db flys: 3X10 @12
Leaning side delt raises: 3X10 @12
DB Shrugs: 10X75#
Out of time...done!
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Post by toolpod on Nov 1, 2010 15:11:52 GMT -5
Sun 31-Oct-10
MMA bench heavy day
BWT: 212
Rotator cuff prehab
Bench warmups: 8X45 8X135 8X135 5X185 5X225 3X275 3X315 3X365
Working sets, self unrack all sets, 3:30 minute break between sets:
2X405 6 sets, had to stop short because I promised the wife we wouldn't be late for Church...next week, I'll close it out!
Bodyweight dips, 60-sec rest between sets: 1X20 1X15 1X10 1X8
Done!
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Post by toolpod on Nov 11, 2010 13:30:22 GMT -5
Tue 9-Nov-10 Unexpected break due to my Father-in-Law going Home to be with the Lord. In my Father's house are many rooms; if it were not so, I would have told you. I am going there to prepare a place for you. John 14:2BWT: 213 ...I keep trying to add weight, been taking At large's Maximus daily. I'm not gaining weight, but I seem to be leaning out at the same weight: presumably adding a wee bit of size. Need to up the intake a bit. MM-misery + MM-misery, 3:30 min between complexes. Rinse, lather, repeat 4X... No power cleans today...little bit of a sore lower back. Deadlift: 6X115 Romanian deadlift: 6X115 Bent over row: 6X115 Push Press: 6X45 (babying the front delts) Front squat: 6X115 Back squat 6X115 Good morning: 6X115 Post MM-misery bonus work: Cable hi-pulls: 10X80 10X100 10X120 Preacher curls: 10X70 10X70 10X70 reverse bent over db flys: 3X10 @12 Leaning side delt raises: 3X8 @12 Wed 10-Nov-10 Heavy bag work. A) My swing kicks need work...my flexibility is *ahem* lacking; this is what happens when you stop practicing. B) I need to remember gloves next time Thu 11-Nov-10 Heavy reps day BWT: 213.5 Rotator cuff prehab Bench warmups: 8X45 8X135 8X135 5X185 5X225 3X275 3X315 Working sets: 12X315 10X315 7.333X315 Takedown defense drills. A pro co-worker was nice enough to help me out here: reminding me that the gulf between dilletantes and pros is a least as wide as that between dilletantes and the unskilled. Done!
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Post by papatom on Nov 15, 2010 17:16:04 GMT -5
Toolpod - sorry it took me forever to respond to your question.
I seem to miss about 3" off my chest.
I looked thru your logs and saw that you have done the Metal Militia high volume/low reps program and also the Buckeye.
Any recommendations on a program I should try?
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Post by toolpod on Nov 18, 2010 14:58:09 GMT -5
papatom:
I would try doing the Buckeye routines, but cut about 20-30lbs off of the weights to start, and then quick pause each and every rep. Don't advance to the next series until you complete all of the set clean.
Tue 16-Nov-10
MM-Misery plus
BWT: 212.2
MM-misery, 3:30 min between complexes. Rinse, lather, repeat 4X...
Deadlift: 6X115 Romanian deadlift: 6X115 Bent over row: 6X115 Power clean: 6X115 Push Press: 6X45 (babying the front delts) Front squat: 6X115 Back squat 6X115 Good morning: 6X115
Post MM-misery bonus work:
Cable hi-pulls: 10X80 10X100 10X120
Preacher curls: 10X70 10X70 10X70
reverse bent over db flys: 2X10 @15 Leaning side delt raises: 2X10 @12
Thu 18-Nov-10
MMA bench light day
BWT: 212.5
Rotator cuff prehab
Bench warmups: 8X45 8X135 8X135 5X185 5X225 3X275 3X315
Working sets, self unrack all sets, 90 second break between sets:
2X350X15 sets
Bodyweight dips, 60-sec rest between sets: 1X28 1X15 1X12 1X10
Done!
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Post by toolpod on Nov 21, 2010 18:45:28 GMT -5
Sun 21-Nov-10 MMA bench heavy day BWT: 213 Rotator cuff prehab Bench warmups: 8X45 8X135 8X135 5X185 5X225 3X275 3X315 3X365 Working sets, 4-6 minute break between sets: 2X405, 15 sets. Supposed to be 3-4 minute breaks...that just wasn't happening today but I toughed it out and metered my breaks based on how easy the 2nd rep of each set went. I ended grabbing a lift-off after set# 12...needing some tap love on the 2nd rep of sets 12 and 15. Not real pretty, but got it done. Bodyweight dips, 60-sec rest between sets: 1X23 1X8 1X12 1X10 done!
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Post by chancey on Nov 22, 2010 19:14:16 GMT -5
And I just want one set at that weight...IMPRESSIVE!
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Post by toolpod on Nov 23, 2010 9:12:08 GMT -5
Thanks Chancey! That being said, my upper body is toast...me and the Advil have been tight the last two nights
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Post by toolpod on Nov 23, 2010 14:28:02 GMT -5
Tu 23-Nov-10
MM-Misery plus
BWT: 214 MM-misery, 3:30 min between complexes. Rinse, lather, repeat 4X...
Deadlift: 6X115 Romanian deadlift: 6X115 Bent over row: 6X115 Power clean: 6X115 Push Press: 6X45 (babying the front delts) Front squat: 6X115 Back squat 6X115 Good morning: 6X115
Post MM-misery bonus work:
Cable hi-pulls: 10X80 10X100 10X120
Standing curls: 10X70 10X70 10X70
reverse bent over db flys: 3X10 @15
Leaning side delt raises: 3X10 @15
incline sit ups: 2X10
DB Shrugs: 10X70# 10X70# 10X70#
left, right sit ups: 2X10
Done!
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Post by toolpod on Nov 30, 2010 14:51:47 GMT -5
Sun 28-Nov-10
MMA bench heavy day
BWT: 214
Rotator cuff prehab
Bench warmups: 8X45 8X135 8X135 5X185 5X225 3X275 3X315 3X365
Working sets, 5 minute break between sets: 2X405, 15 sets.
Supposed to be 3-4 minute breaks...not there yet. Needed some spotter love on the second rep of sets 12-15
Bodyweight dips, 60-sec rest between sets: 1X20 1X15 1X10 1X9
Tue 30-Nov-10
MM-Misery plus
BWT: 215
MM-misery, 3:30 min between complexes. Rinse, lather, repeat 4X...
Deadlift: 6X115 Romanian deadlift: 6X115 Bent over row: 6X115 Power clean: 6X115 Push Press: 6X45 (babying the front delts) Front squat: 6X115 Back squat 6X115 Good morning: 6X115
Post MM-misery bonus work:
Cable hi-pulls: 10X100 10X120 10X140
Standing curls: 10X75 10X75 10X75
reverse bent over db flys: 3X10 @12
Incline situps: 2X10
Leaning side delt raises: 3X10 @15
DB Shrugs: 10X70# 10X70# 10X70#
Done!
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Post by toolpod on Dec 2, 2010 14:00:08 GMT -5
Thu 02-Dec-10
MMA bench light day
BWT: 216
Rotator cuff prehab
Bench warmups: 8X45 8X135 8X135 5X185 5X225 3X275 3X315
Working sets, self unrack all sets, 1:30 minute break between sets: 2X355, 15 sets.
Bodyweight dips, 60-sec rest between sets: 1X20 1X15 1X12 1X10
Done!
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Post by toolpod on Dec 5, 2010 17:07:17 GMT -5
Sun 04-Dec-10
Heavy bench
BWT: 216
Rotator cuff prehab
Bench warmups: 8X45 8X135 8X135 5X185 5X225 3X275 3X315 3X365
Working sets, 5 minute break between sets: 3X405 3X405 3X405 3X405 3X405
done!
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Post by toolpod on Dec 7, 2010 14:20:17 GMT -5
Tue 07-Dec-10
MM-Misery plus
BWT: 215
MM-misery, 3:30 min between complexes. Rinse, lather, repeat 4X...except that I was not feeling the love today, so I bagged it at 3X.
Deadlift: 6X115 Romanian deadlift: 6X115 Bent over row: 6X115 Power clean: 6X115 Push Press: 6X45 (babying the front delts) Front squat: 6X115 Back squat 6X115 Good morning: 6X115
Post MM-misery bonus work:
Deadlift: 3X275 1X315
Cable hi-pulls: 10X100 10X120 10X140
Standing curls: 8X70 8X70 8X70
DB Shrugs: 10X100# 10X100# 10X100#
Done!
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Post by thatnuckolskid on Dec 9, 2010 15:46:00 GMT -5
It's good at check in on the logs again and see your volume is still higher than the federal budget deficit. Good lifting!
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Post by toolpod on Dec 14, 2010 14:30:24 GMT -5
Thanks Greg!
Ok...took a little mandatory weekend break due to a nasty stomach virus that ran around work. I learned that while anti-nausea shots work wonders for dry heaves...they burn at the injection site! ;D
Tue 14-Dec-10
MM-Misery barely
BWT: 210
MM-misery, breaks as long as I felt like in between swapping stories with the other guys that got sick. 4X
Deadlift: 6X115 Romanian deadlift: 6X115 Bent over row: 6X115 Power clean: 6X115 Front squat: 6X115 Back squat 6X115 Good morning: 6X115
done!
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Post by lysimacus on Dec 15, 2010 19:14:43 GMT -5
Good choice on the rest periods. Still powerful stuff even without having been sick.
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