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PL -- Road to Domination

Nice speed work day.
Squat with resistance bands. 10x3
Deadlift 3x6

What? Thats it? Yup! lol
Just worked on speed and power development. We use a Tendo machine. Keeps it honest.

Tomorrow I do a bunch of chest and accessory work
 
Speed Bench 12 sets (3 reps each)
3 sets of incline press
5x8 skull crushers
db press 4x15
db press (heavy) 1x4
db kickbacks 5x10

dips 5x10
upright rows 5x10
 
You and your kickbacks.... ;)
Uprights are one of my all-time favorites. So much, I still don't believe in shrugs because I have over-developed upper traps. Oh crap! This is a PL thread. My bad bro! Lift away!
 
holy christ you're big! I approve of westside too, I did it for ~5 years... awesome awesome program!!
 
Matthersby said:
You and your kickbacks.... ;)
Uprights are one of my all-time favorites. So much, I still don't believe in shrugs because I have over-developed upper traps. Oh crap! This is a PL thread. My bad bro! Lift away!
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haha kickbacks are that money

\besides we can't always go heavy! my joints and body would utterly collapse and die. Light / volume has its place!
 
Friday
10x6 pullups with 10x10 dips
10x6 Curls with 10x10 hanging leg raises.

Saturday
Max effort Chain Squat
Max effort rack pull
3 sets of down sets iwth rack pull
5x5 hyper extensions with heavy stone
5x20 leg extensions with band
5x15 plyo swing

Sunday
Max effort Bench w/ assistance band (35lbs at bottom)
worked up to a 1rm
5x4 bench (with bands) using Tendo machine to keep pushing for maximal force production.. Killed me.
light 2x20 reps
light 1xmax pause reps

Circuit 5 sets
1- tricep skull crushers
1- db rear delt
1- Curls
5 sets boom done/// dead /// time to relax and eat!!!
 
Monday... a nice relaxing gym day :)
5x10 pullups
5x20 dips
100 sled rows (50 with 3 plates) (50 with 4 plates)
5x20 db shoulder press
 
LG Sciences
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Special thanks to LG Sciences for bringing me on board.

Now I know many of my readers may immediately think... "great another guy pumping xyz products" or "Yeah advertising products he doesn't even use"... Let me take a moment to assure you I do utilize LG products, and I will NEVER recommend a product that I am not confident in. That being said if you ever have any questions, concerns, or just want to argue with me lets have it :)

Currently I am running:
Form-XT -- Invalid Link Removed

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EpiAndro --- Invalid Link Removed

Keep in mind my workouts are going to be increasing a lot in intensity, duration, and we all hope for more strength gains in the coming weeks. Currently it is 10/2/ and my competition is in December... Wow... let the count down begin
 
kBrown said:
Matt, no joint problems. Plus I take Test so the AI's have plenty of work to do.'

Read your PM
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Aha, I see..... Hey congrats! Looking forward to seeing how these products treat you. LG produced my very first love: methyl masterdrol..... Now go start making some big numbers happen!
 
Matthersby said:
Aha, I see..... Hey congrats! Looking forward to seeing how these products treat you. LG produced my very first love: methyl masterdrol..... Now go start making some big numbers happen!
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No Doubt.
I will have some videos this weekend..
 
455lbs bench to beat the RPS #1 record... Hrmmm... I am feeling a possible orgasm errr chestgasm errr... I am ready to go bench

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Sean1332 said:
Get it man! I'm headed for the squat.

What are your openers?
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Way too soon to determine my squat and deadlift openers. I haven't a clue yet to be perfectly honest.
My bench I know will be a 420lbs opener.
Squat probably on the low side of under 400
and deadlift probably 405
 
Yeah buddy ten and a half weeks out! Let's make it happen.
 
Did a super long workout yesterday...

Worked up to a 405lbs floor press
225lbs 5 sets close grip speed bench. 3 reps full, 3 reps 2-board, 3 reps 4-board
DB press 1x8 - 1x10 - 1x12
10x10 dips with 10x20 pushups
5x10 dips
Db shoulder press 5x20
DB side raises 5x20
Curls 3x20
 
Took it fairly easy yesterday. Just a speed day. Friday (today) I rest and tomorrow heavy day.

Speed squat with resistence band 3x8

Speed Deadlift 5x5

Belt squat 3x25

Glute Ham raise 5x10
 
[video=youtube_share;YOmDTXkddZU]http://youtu.be/YOmDTXkddZU[/video]
[video=youtube_share;G3rMtsAGKZk]http://youtu.be/G3rMtsAGKZk[/video]

Failed this lift...
[video=youtube_share;Vq96o_HLyZ4]http://youtu.be/Vq96o_HLyZ4[/video]

Front Squats max effort
3x good morning
1x heavy hyper ext
2x heavy drop sets hyp ext

Plyo Swing 5 sets + 1 drop set
 
Sunday--

Hit the Bench press... Worked hard.

Reverse band Max Effort bench. worked up to 450lbs... wish it was more.
2x10 lighter weight
1x10 pin press. Essentially the bar starts about 2"inches from your chest. Push it up. Thats 1 rep. These are rough
3 sets incline press
1 set max effort drop sets incline DB Press
2 sets max effort drop sets Dips.
 
What kind of bands didja do? No flies on 450, we got 10 weeks yet.
 
Sean1332 said:
I think green is a shy bit stronger than EFS lights (orange), herder
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I actually have a green and an onyx light, so yeah, I can relate. That's still plenty of weight on you, not like hanging from blues or anything.
 
Sean1332 said:
Those blues are useless. Unless you're doing super power squat rack curls.
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I feel like all the bands have their place. Depending on your weaknesses or strengths and what your working. We haven't used the blue in recent memory.

Those Pin Presses we did, where the bench starts 1-2" from your chest and you start at the bottom and press it up... those were surprisingly hard for me.
 
kBrown said:
I feel like all the bands have their place. Depending on your weaknesses or strengths and what your working. We haven't used the blue in recent memory.

Those Pin Presses we did, where the bench starts 1-2" from your chest and you start at the bottom and press it up... those were surprisingly hard for me.
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Sounds like those pin presses will be awesome for you then. I read from Josh Bryant (youngest 600lb raw bencher ever) that the solution to all raw benching problems is to use those. Slow off the chest? Pin presses. Can't lock it out? Get faster off the chest. Pin presses.
 
herderdude said:
Sounds like those pin presses will be awesome for you then. I read from Josh Bryant (youngest 600lb raw bencher ever) that the solution to all raw benching problems is to use those. Slow off the chest? Pin presses. Can't lock it out? Get faster off the chest. Pin presses.
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Dude I was PATHETIC. the two guys training with me I can out bench both of them, one by significantly more than the other. Both were able to pin-press more than me by significant amounts.

Going to work on those and hopefully see a larger overall number.

Always work the weakness!
 
Yesterday was a fairly easy day. just did some speed work. Believe it or not, on lower body, I do feel these workouts.

Speed Squats: 10 sets of 2 reps
Speed Deadlifts 10 sets of 3 reps

We use a Tendo machine to ensure proper bar movement speed. The goal is .80meters/second
 
Sean1332 said:
Those blues are useless. Unless you're doing super power squat rack curls.
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I'd like to see you flip those bands upside down and still call them useless =p
 
kBrown said:
Dude I was PATHETIC. the two guys training with me I can out bench both of them, one by significantly more than the other. Both were able to pin-press more than me by significant amounts.

Going to work on those and hopefully see a larger overall number.

Always work the weakness!
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Dude, once you attack this weakness and bring it up, you're going to be able to fire up so many more pistons than before that your bench will improve so much it's scary.

I should see where I'm at with these, too, see if they're worth attacking for me.
 
Torobestia said:
Dude, once you attack this weakness and bring it up, you're going to be able to fire up so many more pistons than before that your bench will improve so much it's scary.

I should see where I'm at with these, too, see if they're worth attacking for me.
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Thats the goal. I will be doing some fairly regularly to try to get my strength up on them
 
Chest day /speed / volume

Chest - Warmup
10x3 with Tendo machine for speed
DB heavy 3x~6
DB Light 3x20
Wide BB 3x15

Skull Crushers 5x15
DB Kicks 5x20

I feel like im forgetting something but you get the idea.
 
Chest day /speed / volume

Chest - Warmup
10x3 with Tendo machine for speed
DB heavy 3x~6
DB Light 3x20
Wide BB 3x15

Skull Crushers 5x15
DB Kicks 5x20

I feel like im forgetting something but you get the idea.
 
kBrown said:
Chest day /speed / volume Chest - Warmup 10x3 with Tendo machine for speed DB heavy 3x~6 DB Light 3x20 Wide BB 3x15 Skull Crushers 5x15 DB Kicks 5x20 I feel like im forgetting something but you get the idea.
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Jealous of that tendo machine. Always wanted to try one
 
Sorry for the inactivity of late. Things have been absolutely hectic.

I am back, training is going well. Competition is still fast approaching and I am beginning to feel more prepared, still humble though. Remember this is my 2nd meet. Don't expect the world.

I will get back to keeping my detailed logs tonight :)

Thanks for the continued support everyone!
 
kBrown said:
Sorry for the inactivity of late. Things have been absolutely hectic.

I am back, training is going well. Competition is still fast approaching and I am beginning to feel more prepared, still humble though. Remember this is my 2nd meet. Don't expect the world.

I will get back to keeping my detailed logs tonight :)

Thanks for the continued support everyone!
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Keep killing it bro. Looking forward to seeing some monstrous numbers.
 
Went in yesterday for a quicke one.

Plyo swing 10x10
Plyo Swing 2x20

Foam rolling / stretching

Glute ham raise 5x10

Foam Rolling / and more stretching

Abs
 
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