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Toro Moving West(side)

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    01/02/13

    ME UPPER

    Foam rolled everything

    BENCH
    135-5,3
    185-3
    225-3
    265-1
    285-1
    305-1
    315-1
    325-+1,+1 <-- more on this later, not really a strict rep

    INCLINE DB BENCH
    70-6
    85-6
    95-6,5

    ROLLING DB EXTENSIONS
    40-6
    45-6,6
    50-6
    55-6

    **giant set**

    REVERSE PEC DEC // PULLUP // CHINUP
    135-10 // 2 // 3
    x3 sets

    Well, I went into this workout totally bullheaded. I was working on a new stance with my feet. All my (short) lifting life I've benched with my feet behind me. A few people told me that I would probably benefit from benching with my feet out in front of me, so I decided I should play with this. I did it for the first time this Sunday during my DE - it sucked. I come in today, and working up in weight I decide I want to try for a new 1RM. So stupid. The 315 was actually fine, which was cool. Not as good as last time (it was super light last time), but it went up fine. The 325 on both attemps I had zero leg drive, so it was a struggle getting it up. My spotter gave me a bump in the middle both times, and I locked it out on my own, however it was not all me, therefore I can't call it a 1RM. I never call something a true rep unless it's good form and I complete it (exceptions on good form made for my accessory work). I may think about retesting this in a few weeks, going for the same weight. We'll see.
    Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
    Log: http://anabolicminds.com/forum/workout-logs/235436-tossing-weight-torobestia.html

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    01/04/13

    DE LOWER

    SSB SQUATS (+120lb bands)
    230-12x2

    DEADLIFTS (+108lb chains)
    395-7x1

    DB STEPUPS
    50-10
    60-4x10 <-- really challenging, was doing it on a taller box

    LEG CURLS
    180-10,8,8
    180x6 dropset 120x8 dropset 80x6

    NEUTRAL PULLUPS
    8,8,8,6
    None to failure

    Several ab work
    Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
    Log: http://anabolicminds.com/forum/workout-logs/235436-tossing-weight-torobestia.html
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    01/06/13

    RE UPPER

    REVERSE PEC DEL FLYS
    105-10,10

    DB BENCH
    60-5
    75-5
    90-5
    100-5
    105-5
    110-5,5,5,4

    DIPS
    BW-10
    25-10,10,7
    Christ, lol

    VBAR PUSHDOWNS
    90-10
    100-10,15
    Last set to failure

    BANDED PULLUPS (purple band but green colored)
    8,7,7,6

    Great session. Only problem is I had no food in me, and I felt like throwing up somewhere after my first set of VBAR PUSHDOWNS. Also, I am starting to hate step-ups real bad. It's my conditioning, but I feel like I might as well do squats with sets of 20 it's so hard. My upper back, forearms, and hands burning and really tired after my sets, and I am huffing air like it's going out of style.
    Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
    Log: http://anabolicminds.com/forum/workout-logs/235436-tossing-weight-torobestia.html
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    01/07/13

    ME LOWER

    Lots of pvc rolling, 2 sets x20 of KB swings for warmup

    SSB GM
    155-5
    205-3
    245-3
    295-3
    315-3 +10lb PR <-- form was real funny, hit all the right muscles but didn't want a 3rd attempt

    SUMO SLDL
    135-6
    225-5
    275-5
    315-5
    365-5
    405-5 <-- +20lb PR

    SINGLE LEG CALF RAISE + DOUBLE LEG CALF
    15/20, 15/20

    ROPE AB CURL
    120-15
    140-12,12

    Another serious session tonight. Almost missed the 5th rep on the SLDL. Hip cramped up real bad after 4th rep of that set. Set the bar down, brief stretch, and bent over and hit my 5th rep alright. God, the feeling of the ham insertion into the glute - on both legs it was murdered.
    Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
    Log: http://anabolicminds.com/forum/workout-logs/235436-tossing-weight-torobestia.html
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    01/09/13

    ME BENCH

    BENCH (wanted to do slingshot, somebody took it!!!)
    135-5
    185-5
    225-3
    255-3
    275-3
    295-2 <-- went up way too aggressively, ****. No failure but was a total grinder

    TATE PRESS
    35-6
    40-6
    45-6
    50-6,6
    55-6,6

    TRICEP PUSHDOWNS
    230-8,8
    230x8 dropset 195x8 dropset 150x8 dropset 100x10

    BB ROWS
    225-6
    275-6
    295-6
    325-6,6,6

    SEATED CABLE ROW
    240-8,8,8

    Some single rear delt work + hammer curls + abs

    Aw man, I almost feel sort of bad for my bench this session. I had such an incredibly awesome session if only I had unracked that 295 well and had actually loaded less on the bar. ****! Everything else went great. Those BO BB rows were CAKE!
    Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
    Log: http://anabolicminds.com/forum/workout-logs/235436-tossing-weight-torobestia.html
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    dude those bb rows are impressive
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    Quote Originally Posted by Sean1332 View Post
    dude those bb rows are impressive
    Thanks man. I was really surprised by how easy I completed those. Maybe good things coming up when I test my deadlift.

    On the other hand, perhaps it was the large pizza and cheese sticks from last night =o
    Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
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    01/11/12

    DE LOWER

    SSB SQUATS (+120 lb bands)
    245-4x2
    255-4x2
    Started high, backed it down when technique started tanking/slowing so early

    SPEED DEFICIT PULLS (+108 lb chains)
    315-10x1
    Real nice, but real hard to get into position

    DB STEP-UPS
    60-4x10 (weight per hand)
    Absolutely trashed my lungs and traps and quads, couldn't go another set.

    DC LEG CURLS
    185-10,3,4-17 rp
    nice negatives, huge PR for me.

    No ab work. I did do some RKC planks this morning.

    I don't normally litter my logs with personal info, and I won't stray too far with that on this occasion. I guess this is a way to allow myself to vent a little. I received some very bad news from someone I care about. They've been struggling with an aggressive form of skin cancer, and just recently they were diagnosed with melanoma that's metastatic. We'll see what that really means for her and what her prognosis is + what we can do about it. I might have to go black market for her if it comes to it, but I'll do everything I can. It's a real shock for such news to come. It's still too soon for her to go, but we'll see what happens.
    Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
    Log: http://anabolicminds.com/forum/workout-logs/235436-tossing-weight-torobestia.html
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    01/13/13

    DE UPPER

    SPEED BENCH (doubled red bands, tension unknown)
    135-3x3
    165-5x3

    FOOTBALL JM PRESS
    105-10
    115-10
    125-10
    135-10,8

    NAUTILUS PULLOVER (extended range of motion)
    175-10,10
    200-10
    220-9

    SINGLE ARM PULLDOWNS
    80-10 <-- way too heavy, had to back it down
    70-10

    ROPE AB CRUNCH
    120-15,15,15

    SINGLE ARM REAR DELT FLYS
    40-50 reps

    Gassed.
    Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
    Log: http://anabolicminds.com/forum/workout-logs/235436-tossing-weight-torobestia.html
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    01/14/13

    **DELOAD ME UPPER **

    FREE BELT SQUATS
    90-10
    135-10
    165-3x10

    REVERSE HYPERS
    135-3x10

    GHR
    3x15

    Abs + calves

    Simple, fast, sweating buckets. Also overused some of my lumbar erectors I think, that or this is more work than they're used to. At least my back feels more than fine now after my workout.
    Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
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    01/19/13

    RE UPPER

    SLINGSHOT BENCH
    225-10
    275-8
    295-6
    Technique work
    225-6,6
    265-6
    245-6

    EZ BAR SKULLCRUSHERS
    87-10
    97-10
    107-7

    LAT PULLDOWNS
    150-10
    180-9,9,8

    DB ROWS (strict pulling against body)
    70-10
    80-10,10

    OJ BAND PULLAPARTS
    30,30,30

    This was a fun session, being my first one back from deloading. Obviously I cut my deload short a day, but it was to have an off day before squatting. Benching with a slingshot was cool as ****. So much fun. The bad thing though is that I did not wear wrist wraps for the technique work - BAD IDEA. I'm paying for it today - my wrists hurt tremendously, mostly my right one (left one is actually not bad).
    Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
    Log: http://anabolicminds.com/forum/workout-logs/235436-tossing-weight-torobestia.html
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    Oh my goodness, I had a total embarrassment of a lifting session today. I contemplated just saying that I didn't even go lift today it was so bad.

    Anyways, it's been about 5 months since I've done some serious free squats. Today, I decided to see where I was with those.

    Throughout my sets, my squat groove was better than it has even been my entire life. Foot placing was great, the spreading of the knees was solid, chest was solid, everything not just looked but felt great. That was with 135. Toss on another plate each side, same story. I moved up to 315, easy-peasy. Then came 405.

    All I can say is if I were an Elite FTS athlete, and had they captured my lift on camera, they would have proceeded to upload it to the website's exercise index, post it on the front page and facebook page, and labeled it "perfect, textbook form arch-back Good Morning." It was absolutely horrifying how bad that "squat" was. The worst is I tried to correct the form and engage the lats properly, and still I did the same thing except I was stapled. Sweetlou will have a laugh if he even reads this. Goes to show the raw lifter just simply cannot let his free-squat training slide.

    Anyways, on to the log:

    01/21/13

    ME UPPER

    FREE SQUATS
    135-5,5
    225-5
    315-3
    405-1,0

    DB LUNGES
    50-6
    60-6
    65-6
    70-4

    4" SNATCH GRIP DL
    185-5x5

    BACK RAISES
    50x

    ABS

    EDIT: before I started conjugate training, I had worked up to 405 for 5 brisk sets of 5, and 425 for 3 brisk sets of 3, FYI
    Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
    Log: http://anabolicminds.com/forum/workout-logs/235436-tossing-weight-torobestia.html
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    01/23/13

    ME UPPER

    BENCH
    135-5,5
    185-5
    225-3
    275-1
    295-1
    315-1
    325-1 <-- +5lb PR
    Matched PR, but better form than last time, so this is a real rep

    SSB JM PRESS
    155-6
    185-6
    205-6,6
    225-5

    TRICEP PUSHDOWNS
    230-8,8,8,8

    BO ROWS
    295-6
    335-6,6,4

    FACEPULLS
    100-15
    120-15,15

    Felt good this session. I'm starting to get a little bit better leg drive with the bench. I just have to set up so my legs are as flared out as they can be, mobility wise. This allows me to actually be able to flare my knees. This is opposite of how I set up with the squat, where the narrower my stance is the more I can flare my knees.
    Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
    Log: http://anabolicminds.com/forum/workout-logs/235436-tossing-weight-torobestia.html
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    01/25/13

    DEADLIFT DAY

    Warmed up with PVC rolling and then 2 sets of KB swings x 20

    DEADLIFT
    135-5
    225-5
    315-5
    405-1
    455-1
    495-1
    535-1,1 <-- hitched on first set, was advised to redo it since it was both easy for me and to set the tone for my max attempt
    565-1 <-- +10lb PR

    GM
    155-5
    205-8,8,8,8

    GHR HYPERS
    BW-10
    25-10
    45-15,15,15

    VGRIP LAT PULLDOWNS
    200-12,10,9

    What a fabulous session. I smashed that deadlift with perfect form. Felt psyched. Only issue is I need to seriously improve my leg drive and my speed. Although I NEVER have issues pulling the bar off the floor, once the bar clears the knees it is taking way too long to lock out. This lift took me about 6 solid seconds minimum to complete. Something to work on.
    Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
    Log: http://anabolicminds.com/forum/workout-logs/235436-tossing-weight-torobestia.html
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    Congrats on back to back pr's man

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    That's one hell of a pull. Congrats on two PRs in one week. That's an awesome feeling. How do you do the SSB JMs? I can't picture it.
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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    Quote Originally Posted by herderdude View Post
    That's one hell of a pull. Congrats on two PRs in one week. That's an awesome feeling. How do you do the SSB JMs? I can't picture it.
    lol I've even wondering the same thing about the SSB JMs

    Nice lifts man, hopefully I can catch up to you here
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    Quote Originally Posted by Sean1332 View Post

    lol I've even wondering the same thing about the SSB JMs

    Nice lifts man, hopefully I can catch up to you here
    Hey, you know what they say about great minds...
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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    Quote Originally Posted by herderdude View Post

    Hey, you know what they say about great minds...
    that other people have them???? haha I kid
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    Quote Originally Posted by rob112 View Post
    Congrats on back to back pr's man

    Sent from my iPhone using Am.com
    Quote Originally Posted by herderdude View Post
    That's one hell of a pull. Congrats on two PRs in one week. That's an awesome feeling. How do you do the SSB JMs? I can't picture it.
    Quote Originally Posted by Sean1332 View Post
    lol I've even wondering the same thing about the SSB JMs

    Nice lifts man, hopefully I can catch up to you here
    Thanks guys. Looking forward to keeping this progress going.

    As for the SSB JMs, I begin by taking the handles off of the yoke bar so that it becomes what's sold as a SSB. When I'm on a bench, I lower the bar like a CGBP, tucking elbows, when eventually the handles land on my chest. Once that happens, I basically allow the bar to pivot on my chest towards my face. To reverse, I just extend my arms until the handles are completely vertical, then I press it back up.
    Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
    Log: http://anabolicminds.com/forum/workout-logs/235436-tossing-weight-torobestia.html
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    Hmm . . . Sounds like you can really overload the movement doing it that way. Very interesting.
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    ****, I've let this log slide. I've still been working out, have no fear. My laptop has had issues so I'm having it serviced. I might be able to make a post tonight, we'll see.
    Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
    Log: http://anabolicminds.com/forum/workout-logs/235436-tossing-weight-torobestia.html
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    Well, I had been sick for a while and out of the gym. This is my first week back besides 1 workout last Thursday.

    I had been doing box squats in place of free squats since July or August, whenever this log began. This was actually in large part a way to keep squatting/working out while addressing the severe pain I had developed while free squatting over the late Spring/Summer of 2012 in my hip. It's gone now. But anyways, before I tested my free squat max, I did some Safety Bar Squats with 325 for 3 brisk sets of 10 during a deload, which made me think I could handle a good amount of weight on the free squat. I was wrong - I only hit 405 for a really bad single. But the point of this is to say that I'm back to doing more free squatting.

    In terms of upper body updates, I've really started to develop a decent groove with pronated pullups. Still needs work, but my back feels great after them, and my shoulders don't hurt at all. I hit a bench of 325 last month, which made me happy. This was without having my ass come up.

    Last 2 workouts below:

    02/14/13

    ME LOWER

    SQUATS
    145-6
    235-5
    285-3
    325-1
    375-1
    395-3x3 <-- last rep on first two sets were cut short, but still counting for now

    CAMBERED BAR GM
    205-8
    245-4x8

    STANDING SL HAM CURL
    75-8
    90-8,8,8,8

    superset with NEUTRAL GRIP PULLUPS
    8,7,7,7,6

    ROPE AB CRUNCHES
    150-10,10 <-- got headache, so I stopped these

    I am glad I hit 395 for sets of 3. I cut the last rep of the first two sets short (high), but it was mostly due to poor form on the descent. My hips didn't go back like they should have, and instead I just dropped down. The first two reps were beautiful, and deep. My last squat set I nailed well.
    Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
    Log: http://anabolicminds.com/forum/workout-logs/235436-tossing-weight-torobestia.html
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    I decided I should really do more repetitious work (not to be confused with volume) for my bench. I could use more work on my technique and explosiveness, which suck ass. I'll just be flipping around between RE and DE days, with DE devoted to either speed or ballistic bench.

    02/17/13

    DE UPPER

    BALLISTIC BENCH (index on rings)
    135-3
    165-7x3

    JM PRESS
    135-6
    146-4x6

    TRI PUSHDOWNS
    230-8,10,10

    BANDED PULLUPS
    4x8

    SEATED CABLE ROWS (2x D-handles)
    220-12,11+1,9+3 <-- cheating on last rep of 2nd set, last 3 reps of 3rd set

    BAND PULLAPARTS and stuff

    I had a most interesting session today. I was talking with a few of my buddies at the gym, and they started talking to me about ballistic benching. I remember reading some about it, but I never did have a great idea of perform or incorporate it. We all agreed it would be great for me to throw it in. Man, it was a bitch. I love it, though. I wish I had done this earlier. I'm glad I am doing something like this, because I really need more explosiveness off the bench. Anyways, the idea is to lower the bar as fast as possible and reverse it without touching your chest. It's pretty hard to do, actually. Everything else went well. Chest was fried after the bench, and triceps felt like tearing/exploding from the JM presses.
    Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
    Log: http://anabolicminds.com/forum/workout-logs/235436-tossing-weight-torobestia.html
  25. Professional Member
    Torobestia's Avatar
    Stats
    6'3"  250 lbs.
    Join Date
    Dec 2010
    Posts
    3,199
    Answers
    0
    Rep Power
    141050

    02/18/13

    DE LOWER

    Super Squat Pre-workout, then rumble-rolled ITB, adductors, and hip flexors. Peanut for the meaty hamstring/adductor junction

    BOX JUMPS (heights unknown atm)
    short side-7x
    medium side-7x
    tall side-7x
    tall side + 25lb bumber + 1" mats-7x

    TALL BOX STEPUPS (hips well below knee)
    BW-8
    30lb-4x8 <--taxing, mostly on right leg
    40lb-8 <-- highly taxing, both legs but mostly on right

    CALF RAISES superset HANGING AB RIPPER
    35,30,25//12,11,12

    GHR
    15,15,10

    What an interesting session. In line with my upper body session, I did some box jumps to change things up a bit with my routine (which what a great time considering the many days off) and work on my neurological conditioning, especially for squats. Worked on bending legs, flaring knees out, and fully extending my body by lift-off. Really got the hang of it towards the end. However, the height of the box really pushed/taxed me. Everything in the upper thighs were lit up. The really deep step-ups were very humbling for a guy who has done upwards of 70-80lbs per hand for stepups off a similar-sized box for sets of 6. Did GHR to nail in the volume/work for my hamstrings. I didn't fail at 10, but I could feel I was going to be pushing too hard so I called it quits. Happy with this workout.
    Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
    Log: http://anabolicminds.com/forum/workout-logs/235436-tossing-weight-torobestia.html
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