Toro Moving West(side)

[Torobestia]

09/09/12

RE UPPER

7x10 band circuit followed by 2x10 med ball slams

INCLINE DB PRESS
40-10
60-10
75-8
85-8
95-2 <-- left arm simply giving up
95-6,6,5
Kept forcing my arm out/flaring elbow while digging my shoulder blade in, fixed the problem.

EZ BAR FRENCH PRESS
92.5-11,11,8,7

DOUBLE PYRAMID LATERAL RAISES
(15-12
20-10
25-8
30-6) x 2
30 sec between sets, 90 second between pyramid sets

LAT PULLDOWNS
180-8
200-8,8,7

Well, this was a needed session. One thing that was really great that I got out of it was that I actually have been doing ez bar french presses wrong this whole time. If I retract my shoulder blades hard, and instead of starting with the bar up in the air I start with it on my chest to pinch my shoulder blades even more, then press up, then I put less stress on shoulders and concentrate it all on the triceps. It was a great pump.

 

[Torobestia]

09/11/12

ME LOWER

Foam rolled hip adductors, abductors, hamstrings, and lacross balled glutes

ZERCHER SQUATS (harness)
135-3,3
225-3
275-3
315-3
335-3
365-3
385-3
405-3
420-3 PR +15lbs

UNI LEG PRESS
180-6
270-6
300-6
320-6
340-6 PR +10lb

WIDE PULL-THROUGHS
80-10
100-10
120-10
140-10,10

SEATED DB CLEANS
20-10
30-10,10,10,10

HANGING AB RIPPER
12,10,10

 

[AaronJP1]

Sup heavy lifter... :wave2:

See some big #s in here...

 

[Torobestia]

Sup heavy lifter... :wave2:

See some big #s in here...

What's up Purus Beast?

Just trying to get strong in here.

 

[Torobestia]

Forgot to mention, I had been taking Ragnarok for the whole summer (since April? May?). I ran out on 9/09, so since that day I went back to Muscle Marinade. Strangely not getting that honed-in/tunnel-vision feeling from DMAA, but definitely feel very driven at the gym. Missed this stuff.

 

[AaronJP1]

Forgot to mention, I had been taking Ragnarok for the whole summer (since April? May?). I ran out on 9/09, so since that day I went back to Muscle Marinade. Strangely not getting that honed-in/tunnel-vision feeling from DMAA, but definitely feel very driven at the gym. Missed this stuff.

Try ConDense man! :bigok:

 

[Torobestia]

Try ConDense man! :bigok:

I'll keep that in mind

 

[Torobestia]

09/12/12

EXTRA LOWER

REVERSE HYPER INTERVALS (each set done on the minute)
Reps: 15,15,12,11,11,10,8,10,11,12

AB WORK

I had a ridiculous lower back pump during and after finishing these reverse hypers. Once I finished my session, I foam rolled my back and hips. I felt so much better afterwards, and as I write this I feel almost fine. Tomorrow we'll see how things feel. Hopefully not too raw considering I'm doing some max benching.

 

[Torobestia]

09/13/12

ME UPPER

Shoulder dislocations with bamboo bar, 7x10 band circuit for shoulders

DEAD STOP INCLINE PRESS
95-6
135-3
165-3
185-3
205-2
215-1
225-1
240-1 PR +10lb
215-3

JM PRESS
135-6
155-6
165-6
175-6,3 <-- good form on first set, second set sucked

FLAT BAR TRI PUSHDOWNS
90-to failure x2

**SUPERSET THE 2 BELOW**

UNI INCLINE LATERAL RAISES
15-6
20-6
25-5 iffy reps
20-6

HAMMER CURLS
50-12,12,12,12

Great session. I'm glad I nailed the incline press from pins. The thing went up without issue. I might have been able to get away trying for a heavier weight, but I decided to just do a triple instead with a lower weight. I didn't know if 215 would be do-able, but I did it without issue. I was strong today. JM presses were really nice, really got the form down. What was hilarious was 175 first set was really good but super hard, while the second set I couldn't even get the first rep with good form. After second rep things were really out the window, so when I finished the third rep it was time to rack and move on. Went to pushdowns just to hit the rest of the muscles in the triceps I missed with JM presses. Finished with shoulders and hammers. I'll do some back and rear delts tomorrow with maybe some tri work.

 

[Torobestia]

09/15/12

DE LOWER

Used a roller for adductors, foam rolled abductors, and lacross ball'd the glutes

SPEED SQUATS (+120lb band tension) (assuming this is the 55lb texas bar)
105-2
145-2
195-2
215-2
235-12x2
Did these semi fast. I just realized after getting home I used a little too much weight. ****ty.

SPEED SUMO PULLS (+240lb band tension)
135-2
235-8x2
Used hook grip. Hands felt bad after first 2 sets, acclimated afterwards. Things getting better

GHR
BW-15
+10-12
+20-10,12,11

THICK GREEN + THIN BLUE BAND GM
15,15,12
Really felt these in hammies and upper back, nice

 

[Torobestia]

09/17/12

DE UPPER

Foam rolled t-spine, 3x10 shoulder dislocations (especially since I messed my shoulder up on squats), 7x10 shoulder band circuit, and 2x10 med ball slams

SPEED BENCH (+60lb bands)
165-9x3
Fast, but thoroughly exhausting. First 8 sets were on point, 9th set was pretty slow.

CLOSE GRIP BENCH PRESS
135-10
165-10
185-10
195-10,10,7

45 DEGREE SCAPATIONS
15-12
20-12,12,12

KROC ROWS
105-10 so easy and fast, lol. Felt like I was holding a 5lb dumbbell
140-40 PR, LOL
140-20 Just to get extra work in, right hand failing due to moving from left to right too fast when I'm so worn out

Fantastic session, I feel a lot of promise in the work I'll be doing the upcoming weeks. I think this next week is my last, and then I'll take a deload. I might test after, or I'll go another mesocycle then deload and test. I need to test very soon, it's been a while. I really need to see my true bench and squat PRs since I've never really tested those except the bench, which was now a long time ago.

I just remembered, I forgot to mention that my improvements on bench form are going real well. I've reinforced engaging my upper back for effective benching throughout these DE sessions, and I'm really feeling it. Also the way I keep my elbows in throughout is really helping me load the triceps, and I now know what it means to pull the bar apart. Three years ago I heard that expression, and now it makes sense.

 

[Torobestia]

09/18/12

ME LOWER

WIDE SUMO DL
135-3,3
225-3
275-3
315-3
375-3
405-1
445-1
470-0,0
455-1 <-- huge grinder, form was tight more or less but after set I was shaking everywhere. Probably a true max for me right now

ULTRA-WIDE DB SLDL
40-6
50-6
55-6
60-6
65-6
70-6
75-6
80-6
85-6 (something like a +70lb PR, lol)

LEG PRESS
360-6
540-6
720-6
810-6
860-6,6 <-- second set was real hard, ass started coming off last few reps so called it quits

STANDING HAM CURL
60-10,10,9

LEG RAISES
3x20

CHOKE BAND TRI PUSHDOWNS
100

 

[Torobestia]

So, I just got back from class. It's late, and I am not feeling the gym at all. But I know after yesterday that if I didn't do any sort of rehab work I would wake up very stiff tomorrow, and that this would probably be the case through DE lower day. So, I had to do something. I put my boots in a plastic bag, wrapped it around my ankle, and did 100 curls each leg. It measured out to be a little under 3lbs, which is perfect. Only downside is getting kicked in the shin by 3lb boots anywhere between 50-80 times, lol.

 

[Torobestia]

I'm deloading after this week is finished. Once the deload is over, I'm going to do something different in my programming.

 

[Torobestia]

09/20/12

ME UPPER

Just foam rolled, shoulder dislocations, and 7x10 band circuit for shoulders. Forgot med ball slams.

CHAIN BUFFALO BAR BENCH (52+ lbs at top)
105-5
155-5
185-3
215-3
235-1
255-1
265-1 PR +10
270-1 PR +15
275-1 PR +20

SEATED BB PRESS
95-6
135-6
145-6
155-6
165-4
155-6

LAT BAR TRICEP PUSHDOWNS
80-6
100-6
110-6
120-6,6,6

V GRIP SEATED LAT PULLDOWNS
190-8
210-8
230-8
250-6
230-7

Monster session. Came in feeling a little groggy, once things started up ... well, still felt groggy. But when that first PR hit, it rocketed up with flying colors. So I decided to go up. That one went up, but it was grinded out somewhat. Went up again since it was smooth grind, was a true struggle, but got it up without help or getting off of the bench. Really took a toll on the triceps. Then went with some shoulder work, and since that hit triceps some, went with tricep pushdowns and some extra back work. Might do some extra chest work tomorrow and something else.

 

[Torobestia]

09/21/12

EXTRA UPPER

DIPS superset PULLUPS
15,15,12,14 // 8,8,8,8

FARMER WALKS
4x200m trips with 70 on bar in each hand (bar weight unknown)
Serious lactic acid pumping through my arms and traps

Well, I learned today I better use dips on a real workout day or ditch them altogether. It's way too much to do them for extra workout since they hit the shoulders too much for me for this day. Won't repeat this mistake next time. I ate extra calories to make up for the extra volume situation in my shoulders.

 

[Torobestia]

09/22/12

DE LOWER

Foam rolled everything, shoulder dislocations followed by sitting exterior rotations

SPEED SQUATS (+120lb band tension)
245-10x2

SPEED PULLS (+240lb band tension)
255-8x2
Real great groove on these

GHR
BW-15
+10-12
+20-12,12,12
Hit failure on last set of 12

THICK GREEN BAND + THIN BLUE BAND GM
3x15

ROPE AB CURLS
120-15
140-12,12

Well, I gotta say I rescued the hell out of this session today. My shoulders were so tight from the dips on friday after doing military presses on thursday that I could not even set the bar on my back at all to save my life. Not only did I have to roll out my IT, hammies, and adductors and t+lumbar spine, and not just do shoulder dislocations, I had to work the exterior rotators and use this nasty-ass foam roller for my lats to really loosen everything up. I proceeded to stretch out my chest as well. Afterwards, I could finally grab the bar in almost a normal position - plus 2 inches. After several warmups I could inch my grip in to its normal position. Really getting the hang of sitting back and arching my upper back first to initiate the squat up movement. Great speed and technique on everything, hammies really fried. Might do RE upper work next, then it's deload time. I'll go by basic training manual template for now since I don't have a better idea. I may also use more machines ... or maybe less, depends. We'll see. Definitely testing the week after.

 

[Torobestia]

09/24/12

RE UPPER

Band circuit for shoulders

INCLINE DB PRESS
40-15
60-10
75-8
85-8
100-3,3
95-3,4
Seriously bad day for me on this. Couldn't get the motion down right so the weight felt very unstable in my hands.

EZ BAR FRENCH PRESS
92.5-11,11,10,9

LAT RAISE DOUBLE PYRAMID
{15-12
20-10
25-8
30-6} x 2
30 seconds between sets, 90 seconds between pyramid sets

LAT PULLDOWNS
180-8
200-8,8,8

**DC stretches for everything**

Good day overall. Came home sore in all the right places. RE work sucked dick, though. It was for all intents and purposes more of a ME day somehow. Seriously sucks. But that's ok, I'll figure what to do out since this upcoming week is a little more relaxed. Apparently I will still go in and do my normal training without going too overboard, so that's what I will do, and test maxes next Monday and Wednesday.

 

[Torobestia]

09/25/12

ME LOWER

BELT SQUATS
90-10
140-10
180-10
230-10
240-10
250-10

GHR
BW-12
+20-3x12

REVERSE HYPERS
90-3x15

HANGING AB RIPPER
3x12

Solid session. Fast session, too lol. I was in and out in about 40 minutes or less. Hammies were absolutely burned. Lower back felt a good pump, as did my quads. Taking it easy these next few training sessions, doing little extra work (mostly cardio), and maxing next Monday.

 

[Torobestia]

09/27/12

ME BENCH

Foam rolled t-spine, 3x10 shoulder dislocations, 7x10 shoulder band prehab

NEUTRAL GRIP DB BENCH
40-10
60-10
75-10
85-10
95-10
100-9,6
Goddamn, the last 2 sets were so absolutely brutal. Went to concentric failure (not intentionally) on 2nd set, stopped immediately before failure on last set.

LAT BAR SEATED ROWS
160-10
180-10,10,10
Strict form, focused on relaxing shoulders at beginning, then initiating movement by retracting shoulders before pulling with lats. Lats were really pumped after first set of 180, and it was rather rough after 7th rep, so I stuck with the weight.

ANGLED BAR TRI PUSHDOWNS (as opposed to VBAR)
60-20
80-20
100-20
120-20
140-20,20,20

FACEPULLS
120-15
140-15,15,15

This was a weird session. Everything felt and still feels absolutely pumped. It's probably because this is an unusual rep-range for me to work in. But I still didn't expect this degree of a pump in my back and rear delts. Both those groups feel the pump the most, as well as my triceps (which I of course expected). Still doing this sort of deload before my max attempts next week.

 

[Torobestia]

I'm almost too embarassed to share this, would almost rather say I sat on my ass doing nothing, but today I decided to do some rows for both cardio and maybe a little back work. Well, it went pretty terribly.

Basically, I did four 400m sessions balls to the wall. Each bout was separated by 1-2 minutes rest. First two sessions I got under a minute each (ok), but the 3rd session I clocked in around 1:40. Fourth session was almost two minutes. It felt like forever. Couldn't do more than those 4 bouts. I'll start working on cutting the time.

In addition, yesterday I did some calf raises on a curb at the bus stop. Gotta say that **** rocked my calves. Still feeling a burn today. Gonna continue to repeat this.

 

[Torobestia]

10/01/12

ME UPPER

BOX SQUAT
Worked up to 315-1
365-1
405-1
415-1
425-1
435-1 PR
440-1 PR
445-1 +15lb PR
455-0 Missed lift literally inches. Technique broke down and weight just took me forward, damnit.

PUSH AND BIKE INTERVALS
40 sec, 20 sec, 10 sec intervals with 30 sec rests, followed by 3 min rest, then 40 sec and 20 sec intervals hard as possible
Felt like absolute shít after this, quads felt like they were getting undone, gasping for air like I was in a CO2 chamber, and felt stupid nauseous

CHOKE-LIGHT BAND PULL-THROUGHS
3x15

Felt like total garbage afterwards so I just left.

 

[Torobestia]

Like clockwork, I got bicep tendonitis big time the day to test my bench max. I am ****ing getting tired of this happening all the time.

 

[Torobestia]

Looks like I got some problems in my shoulder complex. A few weeks ago I think I may have damaged my pec minor. Looks like I now have pain all over in my shoulder complex, from abducting my shoulder to externally rotating my arm at all angles. Going to try to find an ortho or sports doc of some sort and see what he says.

 

[Torobestia]

10/07/12

RE UPPER

Lots of foam rolling upper back and lats, 7x10 shoulder band circuit

LAT PULLDOWNS // FACEPULLS
60-20,20 // 30-20,20
Used a weird grip for facepulls, pulled over head, shifted load to mid traps and away from rear delts

DECLINE DB PRESS
40-12
65-10
85-6,6
90-6
85-6,6
90-6
Neutral palms

PUSHUPS
18,12 failed 13

JM PRESS SAFETY SQUAT BAR
115-12,13 to failure both times

DB ROWS
60-10
70-10
80-10 sloppy ones
70-10,10,10
Pulling all with shoulder, like pullovers. Lats were pumped beyond belief

SEATED HAMMER CURLS SS CALF RAISES SS ABS
35-12 // 25 per leg // 12 per leg
40-12 // 25 per leg // 12 per leg
40-12 // 25 per leg // 12 per leg
Was too tired to try to do heavier weight, lol.

 

[RicFlair]

Great log, nice to see some talk here about training and hard lifting, not just young 20 something's asking about oral steroids. West side will make a beast out of a lifter.

 

[RicFlair]

It sounds like you have access to great equipment. What are some ways of implementing this stuff at a commercial gym?

 

[Torobestia]

It sounds like you have access to great equipment. What are some ways of implementing this stuff at a commercial gym?

Thanks Ric. I try my best to do this. I am just taking faith in the plan and hoping it works.

I like the EFS Basic Training Manual for ideas on things you could do. They lay out a nice plan that involves barbell only movements for main lifts, and accessory stuff is pretty easy.

WS4SB also offers good movement suggestions, and you could follow that routine or just use the template and change it as needed, incorporating dynamic effort, max effort, and repetition effort when needed.

For ME lower lifts just base your lifts around straight bar squats, deadlifts, and good mornings. In place of GHRs you can do Russian knee curls, which are performed on a lat pulldown machine. Otherwise, there are plenty of things to be done with barbells and dumbbells.

ME Upper, there's just too much, really. Flat bench, incline bench, floor presses, close grips, incline close grips, pin presses from various heights, dips, etc.

 

[RicFlair]

I've been doing those Russian leg curls, had always called them ghetto GHR. I'm prob going to add barbell hip thrusts which look ridiculous but seem highly effective for hip development. I also think I'm going to buy a set of bands and possibly make a board press. Conjugate has been getting me super strong. Wish I had a crew of lifters for spots though and dodnt have to ask random people.

 

[Torobestia]

I've been doing those Russian leg curls, had always called them ghetto GHR. I'm prob going to add barbell hip thrusts which look ridiculous but seem highly effective for hip development. I also think I'm going to buy a set of bands and possibly make a board press. Conjugate has been getting me super strong. Wish I had a crew of lifters for spots though and dodnt have to ask random people.

I know what you mean, man. It's kind of a bummer lifting alone.

 

[Torobestia]

10/08/12

ME LOWER

SEATED SSB GM
135-3
165-3
205-3
235-3
245-3
275-1
255-1
The guys giving me my cues at the end were totally fúcking wrong and made me go way too low to a point where my spine rounded, causing the bar to drop to my neck. I subsequently have neck spasms verified by X-Ray (loss of neck lordosis). But I've been doing a lot of neck stretches and other things so it's a ton better today from 10/8.

DB LUNGES (reps per leg)
40-6
50-6
55-6
60-6,6,6 crappy last 2 sets
Holy cow, I am terrible at lunges. Like completely ass at them. This might be a good thing.

GHR
BW-3x6 (used setup where knees totally on surface of pads)

NARROW STANCE BELT SQUATS
180-10
225-6,6,6
Legs pretty fried

CALVES
Done.

 

[Torobestia]

10/11/12

ME UPPER

Lotta foam rolling around lats, some lacross ball work on shoulders.

V-BAR LAT PULLDOWNS SS ABOVE-HEAD FACEPULLS
60-20 // 30-20
80-20 // 30-20

WIDE FOOTBALL BAR BENCH (I think bar is 45)
135-5
185-5
225-3
255-3
275-1
285-1,1
295-1
300-0

INCLINE DB BENCH
50-10
70-6
80-6
85-6
90-6,6,3

SEATED WIDE ROWS SS EZ BAR SKULLS
180-6 // 87-6
210-6 // 97-6
240-6 // 97-6
240-6 // 97-5
240-6 // 97-5

FOOTBALL BAR CURLS
95-10,3,3-16 rp
DC rest-paused style

Tried to do YTIs with 10lb dbs, could only get through first half of Ts and only using half range of motion. Stopped after this, lol. Flew through this routine pretty fast. Including foam rolling, prehab, and all my warmups for my main lift, I was at the gym for only an hour and 20 minutes.

For the record, I've been diagnosed with neck spasms and an impingement on my left shoulder. I also found out I have a type 2 acromion. Good to know. Anyways, looks like my back work prehab will do a lot for this as well as foam rolling. On off days I'll throw in Dante's shoulder dislocation routine (50 "half reps," moving grip in at 20 rep and 40 rep mark).

 

[RicFlair]

I wish I had access to a football bar. I do all my db pressing with a neutral grip to mimmick a football bar. That neck injury sounds brutal. Doesn't make sense to go super low on accessory work. Single leg work is brutal. I try to do a few sets of reverse lunges just with body weight each lower body day to try to grove the pattern before I add load.

 

[Torobestia]

Single leg work is brutal. I try to do a few sets of reverse lunges just with body weight each lower body day to try to grove the pattern before I add load.

Thanks for this suggestion, man. I will definitely think about doing something like this as well. Getting the groove down for it is a big thing. However, I have to check back to see if I added this to my log, but I was playing around with split squats on Friday, and HOLY CRAP did I destroy my glutes and balancing muscles! Evidently unilateral leg presses are NOT equivalent to other single leg work, haha. So, I will be doing more of this to help out with my other lifts. I'll update my log a little later after eating and catching up on some other threads.

And yeah man, that football bar is great. It's also really cool for certain JM variations. By allowing your wrists that extra rotation, when you press up it really feels like it's hammering the triceps a little more than everything else that is usually hit with straight bar JMs. Straight bar JMs though are still a little better at developing the ability to push the bar in a straight line.

 

[RicFlair]

Single leg stuff on the leg press is basically useless. I read a good Eric Cressey article on t nation discussing that.

 

[Torobestia]

10/12/12

DE LOWER

CAMBERED BAR SQUAT
180+bar+120 in bands-12x2
Nice, fast sets

SPEED RACK PULLS (PIN 1) + 240lb bands
135-2
225-2
295-1
315-8x1

SPLIT DB SQUATS
20-5x10
Just one DB, lol. It was hard

DC LEG CURLS
120-forgot what I did, didn't write it down. Hit 3 failure points.

 

[Torobestia]

10/14/12

DE UPPER

VBAR LAT PULLDOWNS SS FACEPULLS
80-20; 100-20 // 30 -20,20

SPEED BENCH (+60lb tension)
125-3x3 <-- went slow
135-3x3 <-- faster
145-3x3 <-- fast
150-3x3 done
Shoulders dont feel good, maybe from flaring, maybe just general tendonitis

FOOTBALL BAR JM PRESS (weight taken as 45, forgot exact)
95-10
115-4x10

TRICEP PUSHDOWNS
75-10
80-23,16,12 (to failure)

NAUTILUS PULLOVER
140-10
185-10
210-9,8,7+1

YTW
5lb-6,6,6

EXTERIOR ROTATIONS
10-12,12,12

DC SEATED BICEP CURLS
40-10,6,4-20 rp
Big negatives plus static hold at end

 

[Torobestia]

10/15/12

ME LOWER

Foam rolled all over legs, remembered glutes and piriformis but completely forgot my adductors and worse my lats. I paid for forgetting my lats :\

CAMBERED SQUAT BAR
Narrow stance, low box
205-3 <-- high to warm up, lowered pads on box to low box
205-3
245-3
295-3
335-1 <-- put belt on after
385-1 <-- lost balance and came completely on toes
415-1 <-- came on heel
435-1 balance maintained this time, wasn't spreading knees well
465-1
480-0 ****, lost air on way down so I was SQUASHED
475-1 PR

NARROW BELT SQUATS
180-6
225-6,6
250-6,6+1,6

GHR (knees fully on pad)
BW-6,8,7

ROPE AB CRUNCHES
120-15
140-12,12

CALVES - 3 failure points

I had a great leg session today. I was really going with the squat. I am happy with my giant cambered bar squat PR. I had never hit this for a ME so I didn't know what I had in me. What was funny was I thought I was going to match or maybe beat my flat-bar PR by like 5lb, that is, until someone pointed out that the bar was 20lb heavier than I calculated. This was confirmed, and it made me a happy camper. Interestingly, I'm still doing something technically wrong, or I have a weak link further up my posterior chain, because my legs felt totally fine after maxing - with a narrow, low box stance! It's all a work in progress. Bicep tendonitis flared up pretty hard but not enough to stop my squat. It has flared up hard enough before and I had to quit, but since I was working with singles wasn't a huge, huge problem.

 

[RicFlair]

The cambered bar is a cruel mistress, I was always awful with it, but when I first learned to box squat that's all they let me use initially because I was a plopper and wouldn't sit back slowly into it. You not knowing the bar was heavier and still crushing it shows us how much of a mental sport the iron game can be. Thinking the weight was lifter going in helped you had the visualization and confidence to crush it.

 

[Torobestia]

The cambered bar is a cruel mistress, I was always awful with it, but when I first learned to box squat that's all they let me use initially because I was a plopper and wouldn't sit back slowly into it. You not knowing the bar was heavier and still crushing it shows us how much of a mental sport the iron game can be. Thinking the weight was lifter going in helped you had the visualization and confidence to crush it.

I have become a big fan of this giant camber bar. The funny thing is some people complain about finding a good place for it on your back, but when I get under a bar it's as if I was born to squat with this bar. The bar moves itself into position and sits snugly between my traps and rear delts.

Anyways, your last statement is definitely true. Actually reminds me of one of Stan Efferding's training sessions at Supertraining gym, where he was supposed to squat 855, but Mark Bell and some others thought he was going so fast they threw up an extra 10lb without telling him.

Result?

http://www.youtube.com/watch?feature=player_embedded&v=a670rrsCrdY

He has since hit 905 though, so he's moving on to bigger things

:lol:​

 

[Torobestia]

10/17/12

ME UPPER

FLOOR PRESS (+52 ChainS)
135-3
185-3
215-3
235-2
255-1
270-1
280-1,0 +10 PR <-- missed second one from bad form, as I descended hands weren't aligned with elbows so weight wasnt over forearms. When arms hit the ground weight toppled towards my face

INCLINE DB BENCH
55-10
70-6
85-6
90-6,6,6,5 <-- huge improvement, probably because floor press didnt work pecs as much

SEATED WIDE ROWS SS EZ BAR SKULLS
210-6 // 87-6
240-6 // 97-6
240-6 // 97-6
240-6 // 97-6
240-6 // 97-6
240 was very hard, sticking with this weight again

FOOTBALL BAR CURLS
105-8,4,2-14 rp
DC rest-paused style

FACEPULLS (above head)
40-15,15,12

Boy, I had a really bad time setting up for floor presses during all of my sets. I don't really know what it was, but it was just very hard to get into the groove tonight. Worse was my bench form was a little off overall, and instead of pressing the weight straight like I've been able to train I was back to my old ways of benching. It's like I had zero arch. Meh, still hit a PR though I guess, but it was ugly as hell.

I'm going to ditch this lift from my lift rotation. If I'm putting up that weight on a floor press, even if it didn't have ANY chains on it, but I ****ing failed a 300 bench, then I highly doubt this lift is going to put anything on my bench.

 

[Torobestia]

10/19/12

DE LOWER

Tons of foam rolling, remembered lats, also hit up shoulder area with lax ball and some RC work

CAMBERED BAR SQUAT (+120 band tension)
260-12x2

SPEED RACK PULLS (pin 1) + bands
135-2
225-2
295-1
315-7x1
Went pretty slow tonight so I shut it down after 7

DB SPLIT SQUAT
20-10
30-10,10,10,10
This was done with single DB

DC LEG CURL
130-12,7,4-23 RP
rest-paused, long negatives

HANGING AB RIPPER
12,10,10
controlled eccentric, almost negatives

legs were fried, upper back really was almost unresponsive today so maybe thats why pulls were rather slow.

 

[Torobestia]

10/21/12

RE UPPER

VBAR PULLDOWNS SS FACEPULLS (above head)
100-20,20 // 30-20,20

DB BENCH (Neutral grip)
40-10
60-8
75-8
85-8
90-8,8,8

PUSHUPS
19,20- fail on second set
wow, much better than the last time I did this.

SSB JM PRESS
115-16,16 one in tank, maybe lol.

DB ROWS
70-10
75-10,10,10,10
The way everyone at my gym are doing these these days annihilates the lats. It's almost like a bent over pullover, it's real nice but not the weight I'm used to db rowing lol

HAMMER CURLS SS SINGLE LEG CALF RAISE
45-12// 25x
45-12// 25x
45-12// 25x
45-12// 25x

Today's RE work I decided would be both flat bench, because doing decline without the leg holders is just ****ing retarded for me, and I wanted more repetition work. Barely got the last rep of last set actually, still had good form but that was with my ass kinda coming off to lock it out. I didn't go to failure on the SSB JM press because I didnt use a spotter for this, and pressing with that bar is already awkward (though it's really ****ing useful at the same time), but failing with it would probably be even more awkward than pressing it. Everything else went well. Everything kind of felt swollen/inflammed in my shoulder complex after my workout, but I had zero pain during the workout, except for during the pulldowns at the beginning for warmup. That was weird.

 

[Torobestia]

10/22/12

ME LOWER

LOW BOX FRONT SQUAT (in harness, narrow stance)
105-3
145-3
195-3
235-2
285-1
325-1
335-1 <-- max

SLED DRAGS (1 trips = 25m)
3 plates - 2 trips
5 plates - 4x4 trips

GHR (knee on pad)
8,6,5

ROPE AB CRUNCHES
120-15
140-12,12

Man, those front squats were pretty bad lol. My technique is ass on those. It's hard to keep chest up, hard to spread knees, and hard to sit back. I actually have to be doign the first two pretty hard or I wont get past a few inches down from lockout. So, I dont know what was happening, but may revisit these. Don't know.

 

[Torobestia]

10/24/12

ME UPPER

CLOSE GRIP INCLINE DEAD PRESS
135-5
185-3
215-2
235-1
245-1,1,0 - real hard reps, not great form. 245 might be my max, people said I hit it but I wasn't sure I kind of felt my ass go up a little, but it might have been on bench still (bench is super small, my knees can literally touch the ground when doing incline work).

DB BENCH (elbows out)
60-8
75-8
85-8
95-8,8,7,8

EZ SKULLS superset UNDERHAND SEATED ROW
97-5+1 // 240-8 <-- missed last one with skulls, had a lot of body english
97-6 // 240-8
97-6 // 240-8
97-6 // 240-6

DC FOOTBALL CURLS
115-7,3,2-12
great negatives

YTW
8-6,6,6

 

[Torobestia]

10/26/12

DE LOWER

CAMBERED BAR SQUAT
285+120lb in bands - 10x2
Slow on first few sets, was better afterwards. Had a really hard time getting hips to open up at the bottom for some reason

SPEED RACK PULLS (PIN 1) + bands
135-2
225-2
275-2
315-1
345-8x1
These were nice and fast except last 2

SPLIT DB SQUAT (only one DB)
30-10
40-10
50-10,10,10

DC LEG CURLS
140-13,6,4-23 rp
huge negatives

HANGING AB RIPPER
3x12

CALVES

Done. My DE squats were almost more like 5x2 due to the slow speed on the first few sets. But at least I hit a good number of sets with some degree of speed. My rack pulls were nice and fast. I found out that what must have happened last week was that the pins on the rack holding the bands must have been a few inches lower than I always set them, and I must not have noticed, so the extra band tension was just too much. Those split squats are still killer, and they pump up my legs like widowmakers in DC. So, good session.

 

[RicFlair]

It's always difficult for me to get speed on rack pulls because you cannot really pull that slack out of the bar. Any tips? Also are you completely raw in your lifts or do you use shirt or suit??

 

[Torobestia]

It's always difficult for me to get speed on rack pulls because you cannot really pull that slack out of the bar. Any tips? Also are you completely raw in your lifts or do you use shirt or suit??

Well, at 315 and with bands, the bar is usually already bent so there's no slack for me to pull out of the bar. It's just grip and rip, really (although not really because I like to take my breath after I've gripped the bar). Are you saying that's not your experience?

I don't have a shirt, briefs, suit or anything, so I do all my work raw. Just a belt. My grip is actually very strong so I don't even use wraps, either, for anything except snatch grip rack pulls. As an aside, I can take regulators off of gas tanks with just my hands - dont use a wrench.

 

[Torobestia]

10/28/12

DE UPPER

VBAR LAT PULLDOWNS SS FACEPULLS
100-20 // 40-20

SPEED BENCH (+60lb bands)
145-3x3 with 3 different grips
155-6x3 sets of 3 with 3 different grips, repeated twice. Close grip reps were slow, wides were fast.
Shoulders no problem today

FOOTBALL JM PRESS
95-10
115-10,10,10

TRICEP PUSHDOWNS
80-25,17,12 to failure each time

NAUTILUS PULLOVER
140-10
190-10
210-10,8,8

YTW
8-6,6,6

DC SEATED BICEP CURLS
45-6,4,4-14 rp
big negatives
Tried out my fatgrips on these to see how they'd feel. Turns out this ring finger on my left hand, the one I've injured twice playing basketball or football, must be permanently damaged, and therefore cannot handle the turning motion associated with bicep curls when I use the fat grip. Shouldn't be a problem though with a fixed grip.

Comments about workout in the log.

 

[RicFlair]

I noticed you have a DE AND ME but also a RE? Is that a recovery day??