Jim: Performance is King Log.

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  1. Quote Originally Posted by Sean1332 View Post
    Nice pull dude. Stayed tight the whole time.
    Thanks brother.

    I just rewatched it because of the comment and watching me do it made me tired.

    That was like getting stomped in the **** repeatedly lol.

    I love the Trap Bar DLs though, they just feel good.


  2. You could tell you we're feeling it around rep 10 lol
    Controlled Labs Board Rep
    [email protected]
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.
    •   
       


  3. Quote Originally Posted by Sean1332 View Post
    You could tell you we're feeling it around rep 10 lol
    Doing breathers at the lockout, not a good look

    I was going for 15 but 14 was a monster and I didn't want to risk losing my form for 1 more rep.

  4. Speed Loading: 2APR13


    Pre: 1 Scoop Prodigy, 1 Cap Paragon

    Intra: 1 scoop Gatorade, 2 scoop MBCAA

    Complex 1: (3x )
    Concentric Box Jumps: x5 // Nipple Heightx5x3
    Band Assist Hip Flexor Stretch: x5/leg // Heavyx5x3
    Med Ball Side Throw: x8/side // 12lbx8x3
    BR Hip Bridge (Ended up doing BB): x6 // 155x6x3

    DE -1" Box Squat: [email protected] (Have a couple of sets on video)
    DE Box Squat 1 - YouTube
    DE Box Squat 2 - YouTube

    Reactive DB RFE Split Squat: [email protected]
    Speed DB Rom DL: 60#x15sec, 7% fatigue (basically do AMAP in 15 seconds, continue to do sets until you can't do that number in 16.3 sec or less)
    My first set of these I got 10, but noticed as I did more my speed improved, so added a couple on top of that and finished it) 5 total sets

    Complex 2 (3x)
    1 Arm KB Swing: x8/side // 44#x8x3
    Prone Bridge March: x6/side // BWx6x3
    KB Front Carry: x25Mx2 // 88#x25x3
    Mod. 1 Leg Squat: x8/leg // BWx8x3 (holding band for stability)
    Standing BR Anti-rotation: x10x2 sec/side // MDx10x3

  5. Got in today, the workout took about 1.5 hours. We were moving fast between the three of us, it was like being stomped repeatedly in the wiener.


    Pre: 1 Scoop Prodigy, 1 Cap Paragon

    Intra: 1 Scoop Gatorade, 2 Scoop MBCAA

    SP Load OHP: 03APR13

    Complex 1 (3x)

    1 Arm Vertical MB Throw: x5/arm // 12#x5x3
    Band Assist 3 way Hammie Stretch: x1x3sec/direction
    Med Ball Slam: x8 // 25#x8x3 (first one caught me in the chin on the way back up, lol)
    Bird Dogs: x4/limb // BWx4x3

    DE OHP- [email protected]# (approx. 2-3 second eccentric with AFAP turnaround, I'm slow on these)
    Reactive Pull-ups: [email protected] (see notes)
    Standing 1 Arm DB OHP: 35#x15 [email protected]% fatigue // total sets: 11 x 16reps (see notes)

    Complex 2 (3x)
    Croc Rows for Speed: x12 // 60x12, 70x12, 90x12
    Dynamic Side Bridge: x12 // BWx12x3
    Farmers Walk: x25Mx4 (100M total per set) // 80x100Mx3 (see notes)
    Hammer Curls: x10 // 25x10x3
    BB Roll Out: x10 // 88#x10, x4, x10 (see notes)


    Training Notes: Figured I better explain the reactive exercises and the 7% fatigue (which I think I touched on last update). The reactive exercises are performed as follows, start at top of motion (top of bar for Pull-Ups, top for SS, etc.), lower yourself a few inches and hold for 3-5 seconds, completely relax and drop to the bottom. Before hitting the bottom catch yourself and violently change directions as fast as humanly possible. For the timed sets at 7% fatigue the first set is done for 15 seconds doing as many as possible (for me 16 reps in 15 sec with 35# DB), rest 2 minutes between sets. Continue doing new sets until you can no longer perform that number of reps in 16.3 seconds or less (7% fatigue). For the farmers walks, it is written as 25Mx4; this means to walk 25M and turn around 4x for a total of 100M. I did this with no resets in during the set. The second set of rollouts were extremely painful, not in a good way. My core was cramping painfully and I wasn't sure I would be able to do anymore, tried it again for the 3rd set anyway and it went away (kind of). Hurts like hell whenever I cough, but totally worth it.

    Supplement Notes: Focus was good, attacked the weights today. Can't say strength was up because it is my first week doing SP loading, but I did hit some pretty good numbers on a few exercises today. We were moving literally as fast as we could from set to set. My OHP was slow (not really slow, but you know what I mean). The power is there for most exercises but OHP is not my forte lol.


    Pretty sure I am going to be sore tomorrow. The shoulders were feeling it on the single arm presses, we shall see tomorrow morning!


    Went in earlier today for DE DL and accessory.

    The workout took a little too long because Seth had to keep urinating. (Like 3 different times, he's a little guy with a little bladder...)

    Pre: 1 Scoop Prodigy

    Intra: 1 Scoop Gatorade


    SP Load DL 05APR2013

    Complex 1 (3x)
    BR Dynamic Pull Through: x6 // Heavyx6x2, ExtraHeavyx6
    BR Hip Flexor Stretch: x5/leg // MDx5x3 (increasing tension each set)
    Keg Style OH Med Ball Throw: x5 // 30x5x3 (these are tons of fun)
    1 Leg Calf Drop: x5/leg // 70x5, 80x5, 90x5

    DE Deadlift: [email protected]
    Me:
    http://www.youtube.com/watch?v=Bl69C...ature=youtu.be
    http://www.youtube.com/watch?v=XrNwF...ature=youtu.be
    http://www.youtube.com/watch?v=ryM66...ature=youtu.be
    http://www.youtube.com/watch?v=VxVF0...ature=youtu.be
    Seth:
    http://www.youtube.com/watch?v=MtYKI...ature=youtu.be
    http://www.youtube.com/watch?v=B8Qd4...ature=youtu.be
    http://www.youtube.com/watch?v=VszbC...ature=youtu.be
    Reactive BB Bridge: 3x3 // 88x3, 110x3, 120x3
    Concentric Only GM: 4x5 // 88x5, 110x5, 132x5, 176x5 (Goal is 1 second or less)
    http://www.youtube.com/watch?v=EfKzbtA9FwY

    Complex 2 (3x)
    BR Hip Ext: x10 // MDx10x2, Heavyx10
    Prone Bridge KB Switch: x8 // 18#x8x3
    Turkish Get Up: x3 // 44#x3x3
    BR Monster Walks: 12 forward, 12 back // Minix24x3 (double wrapped)

    The workout went well, got video of most of the sets of DL. I feel that my speed was good (granted this is week 1), hopefully I can keep that speed as the weight increases the next few weeks. Not much to add besides that.
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  6. 06APR2013 SP LD Bench

    Complex 1 (3x)
    Kneel. Med ball Chest Pass- x6 // 20#x6x3
    Depressed Scap. Band Pulldown- x8 // MDx8, HYx8x2
    Overhead Med Ball Throw- x6 // 6#x6x3 (a little uncomfortable on the infraspinatus)
    T-Spine Ext.--Lat Stretch- x5 // BWx5x3

    DE Bench Press- [email protected]# (3 different grips)
    http://www.youtube.com/watch?v=wEiC7...ature=youtu.be
    http://www.youtube.com/watch?v=gC_Wc...ature=youtu.be
    http://www.youtube.com/watch?v=DJsMB...ature=youtu.be

    Reactive Supine Row- 4x5 // BWx5x4
    Inc. (ended up doing flat because of equipment) DB Bench- [email protected]%fat. // 13x6

    Complex 2 (3x)
    Concentric Pull UP- x6 // BWx6x3
    Swiss Ball Pike- x8 // BWx8x3
    Mod. Face Pulls- x10 // MDx10x3
    Prone Bridge w/ Hyper: x5/leg // BWx5x3
    Lying Tri Ext.: x10 // 25#x10x3


    Notes: Good focus, worked up a hell of a sweat. Completely smoked myself with these complexes. Worked on my grips for the Bench, trying to figure out what is the most comfortable for me, had a little bit of RC pain before starting. Open to any suggestions from you guys, my Bench is easily my weakest lift (max is somewhere around 220-225).
    07APR2013 Lateral Speed

    Lateral Push- 2x20M/direction
    Curtsey Lunge Lateral- 3x3/leg
    Lateral Crossover Drill- 4/direction
    Side Bridge Ground Start- 3x10M/direction
    Crossover Step Sprint- 3x10M/direction


    08APR2013 Back Squat SP Load

    Complex 1 (3x)

    Box Jumps- x5 // RC(rib cage)x5x2, N(nipple)xF, RCx5
    BA Hip Flex. Stretch- x5/leg // MDx5x3
    MB Side Throw- x8/side // 12#x8x3 (mild RC pain)
    BR Hip Bridge- x6 // EHx10x2 (whoops), EH+Hx6

    DE Box Squat- [email protected]#
    http://www.youtube.com/watch?v=0wCkl...ature=youtu.be
    http://www.youtube.com/watch?v=XuffQ...ature=youtu.be

    Reactive DB RFE Split Squat: [email protected]#
    Speed DB Rom. DL: [email protected]% fat. // 15x8

    Complex 2 (3x)
    1 Arm KB Swing: x10/side // 44#x10x3
    Prone Bridge March: x6/leg // BWx6x3
    KB Front Carry: x30Mx2 // 88#x60Mx3

    Mod. 1 Leg Squat: x10/leg // BWx10x3 (holding band)
    Standing BR anti-rot: x10x2sec/side // MDx10x2secx3

  7. Today's:

    09APR13 OHP SP LD

    Pre: 2x Jack3d Micro (1 LL, 1 BR)

    Complex 1
    1 Arm OH MB Throw: x5 // 6#x5x3
    BA Ham. Stretch: x1x3sec/direction // MDx1x3
    MB Slam: x8 // 30#x8x3
    Bird dogs: x4/limb // BWx4x3

    DE OHP- [email protected]#
    Reactive Pull Up- 4x3@+10#
    Stand. 1 Arm OHP- [email protected]%fat. // 45x16, 35x16

    Complex 2 (3x)
    Croc Rows: x12 // 75x12, 85x12, 75x12
    Dynamic Side Bridge: x12 // BWx12x3
    Farmers Walk: x25Mx4 // 80#x100Mx3
    Hammer curl: x8 // 30#x8x3
    BB Roll Out: x10 // 88#x12x3

    Tweaked my RC again (same spot as before). Couldn't do the 1 arm presses because of it, it was a problem from the beginning. Have been icing/heating it since I left, will keep an eye on it for now.

  8. I've been having a shoulder issue since my competition. Definetly sucks. Bengay..capsaicin..emu cream..NSAIDS.
    Controlled Labs Board Rep
    [email protected]
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  9. Quote Originally Posted by Sean1332 View Post
    I've been having a shoulder issue since my competition. Definetly sucks. Bengay..capsaicin..emu cream..NSAIDS.
    Meh, NSAIDS are for women.

    I strained it a few months back, it would seem that its happened again (or is happening). Have some bengay (army issue muscle rub rather, got it when I had that static line injury). Might end up using it...might not.

  10. Quote Originally Posted by jimbuick

    Meh, NSAIDS are for women.

    I strained it a few months back, it would seem that its happened again (or is happening). Have some bengay (army issue muscle rub rather, got it when I had that static line injury). Might end up using it...might not.
    I will use them sparingly.

    Btw, awesome workouts. Takes me a minute to follow bc the complexes and all the how involved all aspects are, but it is very interesting stuff.

    Sean...new avi is boss
    Training Log
    http://anabolicminds.com/forum/workout-logs/271254-what-aw-hell.html
    "Jackie Treehorn treats objects like woman man."

  11. Quote Originally Posted by rob112 View Post

    I will use them sparingly.

    Btw, awesome workouts. Takes me a minute to follow bc the complexes and all the how involved all aspects are, but it is very interesting stuff.

    Sean...new avi is boss
    I just don't like to cover pain because then I'm doing damage to my body and don't know it.

    Any questions on particular exercises and I can link a video for them. I have to YouTube some of them when I start a new month sometimes....

    That's a picture of me (fact).

  12. Quote Originally Posted by jimbuick

    I just don't like to cover pain because then I'm doing damage to my body and don't know it.

    Any questions on particular exercises and I can link a video for them. I have to YouTube some of them when I start a new month sometimes....

    That's a picture of me (fact).
    Completely understand and is why I will not use chronically.

    If I get some specifics I'll ask, I will try to look some up when on a PC and not my phone.

    Lmao
    Training Log
    http://anabolicminds.com/forum/workout-logs/271254-what-aw-hell.html
    "Jackie Treehorn treats objects like woman man."

  13. 10APR13 Speed work

    Pre: 3/4 Scoop PES Enhanced

    Intra: Gatorade

    Reverse Split Squat Depth Stick: 3x2/leg // 3x3/ leg (whoops, I should read better before I get started lol)
    1/2 Kneeling Broad Jump: 3x3/leg (had some sharp pain on the outside of my knee today when landing these)
    Wall Drill: 3x4cycles/leg
    1/2 Kneel Ground Start: 3x10M/leg
    Speed Ladder: 3x20M, 2x30M, 1x40M (did these as a race, ended off 5 for 6, lost the 3rd 20M to Seth)

  14. meant to get some video of me running all fast and ****. But, forgot about it. It was a nice day out in Bragg today, hot as hell but I prefer to run in the heat. Makes me feel like a boss.

  15. Psh, you are boss. How is enhanced? I just ordered some yesterday.
    Controlled Labs Board Rep
    [email protected]
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  16. Quote Originally Posted by Sean1332 View Post
    Psh, you are boss. How is enhanced? I just ordered some yesterday.
    I put the powder under my tongue and it is chalky.

    My focus and intensity were good, no real strange feelings from it.

    Might try it again tomorrow for DLs.

    2x Jack3d micro last night at around 6 kept me up most of the night, it was retarded.

  17. I love logs w/ videos: IN!

    If I ask a dumb question let me know. I'm still somewhat a noob.
    Not a rep but a fan of Finaflex.

  18. Quote Originally Posted by jimbuick View Post

    I put the powder under my tongue and it is chalky.

    My focus and intensity were good, no real strange feelings from it.

    Might try it again tomorrow for DLs.

    2x Jack3d micro last night at around 6 kept me up most of the night, it was retarded.
    Yeah I've been going through micro samples which are double dosed. Wasn't bad.
    Controlled Labs Board Rep
    [email protected]
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  19. Quote Originally Posted by RegisterJr View Post
    I love logs w/ videos: IN!

    If I ask a dumb question let me know. I'm still somewhat a noob.
    The only dumb question is the one that goes unasked.

  20. Quote Originally Posted by Sean1332 View Post

    Yeah I've been going through micro samples which are double dosed. Wasn't bad.
    Ideally I'd like to use it during a training plan with higher volume (hypertrophy work)

  21. Slow to the party but consider me in

  22. Quote Originally Posted by jimbuick View Post

    Ideally I'd like to use it during a training plan with higher volume (hypertrophy work)
    Agreed. Looking forward to any focus/energy from Enhanced. It's all I really want in a prewo
    Controlled Labs Board Rep
    [email protected]
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  23. Quote Originally Posted by jimbuick View Post

    Meh, NSAIDS are for women.

    I strained it a few months back, it would seem that its happened again (or is happening). Have some bengay (army issue muscle rub rather, got it when I had that static line injury). Might end up using it...might not.
    Sleeper stretches. Very good for my shoulders since my PT introduced them.
    BOARD TYRANT | TEAM GET DIESEL | GETDIESEL.COM
    FeFiFo.com support
    DIESEL TEST = Underground Kings of Test elevation!


  24. Quote Originally Posted by Sean1332 View Post

    Agreed. Looking forward to any focus/energy from Enhanced. It's all I really want in a prewo
    Focus/energy eh? I know of a product that seems to be delivering plenty of both!
    BOARD TYRANT | TEAM GET DIESEL | GETDIESEL.COM
    FeFiFo.com support
    DIESEL TEST = Underground Kings of Test elevation!


  25. Quote Originally Posted by Jiigzz View Post
    Slow to the party but consider me in
    Well ****, there goes the neighborhood.....
    Quote Originally Posted by Sean1332 View Post

    Agreed. Looking forward to any focus/energy from Enhanced. It's all I really want in a prewo
    I love a good pump though.

    Quote Originally Posted by Piston Honda View Post

    Sleeper stretches. Very good for my shoulders since my PT introduced them.
    Will YouTube that.
    Quote Originally Posted by Piston Honda View Post

    Focus/energy eh? I know of a product that seems to be delivering plenty of both!
    Hmmm, first day as a rep already pushing product in other people's logs.

    That's a big nono Mr. Chevy.

    The only time thats OK is when you give the OP free product with no strings attached. Fact.
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