turff49
Well-known member
I just hit a 385 bench at 212lb a few weeks ago. I'm a little juiced right now though
That's a huge lift there brother!
KLEEN Cut's back on the supplements but not the progress!
- Thread starter MrKleen73
- Start date
That's a huge lift there brother!
jdg76
Well-known member
Thanks man. I got a vid of it in my log I was running.
MrKleen73
Legend
You are too funny!
That's a hell of an accomplishment!I just hit a 385 bench at 212lb a few weeks ago. I'm a little juiced right now though
Speaking of accomplishments, Trinity earned her 2nd Degree Brown Belt last night. That is a Brown Belt with Black Stripe if not familiar with the ranking. Next stop Black Belt!!!!
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Also accomplished last night was this DIY Tire sled. I spent about $20 on it and could have spent less but I got thicker chain than I needed just to add more weight. So here is what you do if you ever want to do it not that you couldn't figure it our for yourself. LOL Call Discount Tire and ask them if they have any extra tires you can pick up. They will give them to you most of the time because they have to pay to get rid of them. You aren't going to find a tractor tire or tire for tire flipping but you will find one that you can work with for throws, drags, and slamming with a sledge in the back yard.
I bought about 4 foot of heavy chain I think it was 3/8 in, a heavy duty Quick Link, heavy duty carabiner clip, and a U Bolt. I had the 3 pieces of wood lying around in the garage and they just happened to be a perfect fit. I could put on side in then have ti finagle the other side into the tire. I did this with all 3 pieces laid them diagonally crossing each other and screwed them in to make a whole platform to add weight. Once the wood was in there I justr drilled holes in the tire and pushed the u-bolt trhough and fastened it in the back then used the quick link to connect that to the chain and a carabiner to attach to whatever I am pulling it with. Last night I just used a rope, I also have tie down straps I fashioned int a supension system I can use with it for handles to do pressing. I have that pulling belt also that goes around my waist. So lots of stuff to do.
I was surprised it was so heavy and hard to move but then again the rubber creates a lot of friction. That was a 45 plate in the tire if that gives you any idea of what size the tire is. With the wood, chain and what not I would guess the whole deal is close to 50 lbs. I also tested and both of my Dumbbells will fit in there at the same time too so that is an easy way to load 150 in there.
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It kicked my ass last night just using it for about 20 minutes straight last night. I walked forward, and backward pulling it, and also did a lot of rowing or pulling it to test the back out. Everything is feeling good so I am more confident about hitting legs tomorrow.
DreamWeaver
Legend
Congrats to Trinity 
MrKleen73
Legend
No Sir. More the lower traps and maybe some upper spinal erector area. See in the relaxed pose how my traps go all the way down the center of my back, and the erectors pick up where they left off looking like it is just one big muscle? Well the area that was really hurting would be the bottom half of the butterfly. To me the traps and erectors here look kind of like a butterflies wings if you were looking down on them from the top while open. Anyway the pain started at about 2-3 ribs above where the point comes together and went down to about the midpoint of the small of my back. Basically everything below the point that rolled forward during the front squats was hurting anytime I stretched or activated it outside of just normal bracing.
Looking at this I can tell you my rear and medial delts have come up since then.
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MrKleen73
Legend
Congrats to Trinity
Thanks Gentlemen! I am very proud of her! After doing this exhausting test she went to competitive gymnastics for 2 hours. What a Champ! She has amazing kicks, all of her kicks are great! He said she needs to work on her power in upper body so guess who is going to fix that for her?
BIG DADDY T! That's who! I let her know she was about to start doing at least 1 performance based workout a week with me. I am going to build paralettes in the next week or so once I get paid, and pick up a few medicine balls. The medicine balls should really help her with power, and the paralettes will really help with upper body strength. Going to teach her how to spring properly so she can get more speed approaching the vault and during tumbling passes.
When I told her we were going to take these things and some cones and a small tire for her to pull she got excited that it would be cool.
wasme
Legend
Pretty cool to see you and her pulling tires side by side ..
love2liftkat
Board Sponsor
Love the tire sled!! That's too cool! I'll have to do that! Congrats to your daughter! I just love her spirit and drive!! I know that extra training with you will really help her too!
Btw--your back looks awesome!!!
Btw--your back looks awesome!!!
kenpoengineer
Well-known member
AWESOME to Trinity! Your back looks fantastic! Jealous brother!
DreamWeaver
Legend
Yah you are showing some definition and you're crazy wide.
MrKleen73
Legend
Thanks! WOW on that AVI girl!
Thanks!!!!
Oh boy, I just realized you all are thinking that is what my back looks like now. No I was close to 6% and about 186 in that picture. It was from 2009. I just used it to explain where I was hurting. I honestly think my back will be much better next time I get that lean.
It is a great program so far I am loving what I have done. I need to watch all the vids again and write everything down so I have the full program worked up for each day.
Hmmm could be but the pain isn't typically the same as when I have had pinched nerves in the past. Now old scar tissue and or possibly subluxing the ribs a bit could definitely cause some feathering in the muscle connective tissue. However luckily as of today there is no more pain at all.
Legs and back last week were good workouts.
Leg Highlights -
Front Squats - 135, 145, 155, 165, 175, 185 - didn't go higher just being safe
Back Squats 185, 205, 225, 245, 265, 275, 295, 315
Tire drags 20 yards x 15 - alternating going forward and backwards
Back & Bi's
Band Straight Arm Lat Pulls - thick orange bands x 4 sets
Chins 6 sets reps 6-12
BOB Rows 4 sets 6-12 reps 185 lbs with 2 second isometric contraction per each rep
DB Supinating Curls with 2 second isometric contraction per rep 35x 6-12 reps 4 sets
Tire Sled Rows - 10 x 25 yards rotating between 2 handed rows, single arm rows and hand over hand rope pulling
Tire Sled Curls 4 x 25 yards - alternating arms
Push workout
Push Ramp - short rest periods 3 reps per set, stop going up when you can no longer accelerate through the lift
Standing OHP - 125, 135, 145, 155, 165 - 165 was work this week. I didn't eat enough yesterday....
Incline Bench - 165, 185, 205, 225, 235, 245, 255, 265x2 - I had the 3rd rep on 265 no problem but my wrist lit up on that 2nd rep and I felt unstable to push the 3rd one out.
Close Grip Bench 135x10 - could feel it in my elbow so stopped pressing
Super Set - 4 rotations to failure about 30 seconds rest
DB = 30lbs Flat Flies / Slightly bent over Side Raises
I was just dripping sweat everywhere. I know the feels like was over 100 and you could definitely tell in the garage!!! I feel my poor nutrition yesterday kept me from going up in weight this week. I will correct that.
I also need to set my handles up for the sled so I can do pressing movements with it for my push days.
So my daughter is now in Florida spending time with my Sister and her family. So happy she got to go. I just wish the wife and I had more opportunity to do something with the time.
Oh, I also joined / started a little challenge with my brother in law and some others in one of his groups. Basically I have until Halloween to either have my top 4 abs back when flexed, or be below 205 which ever comes first. I am hovering in the 225-227 area right now so that will be some work. I mean 20 lbs in 3 months is not unheard of but it definitely takes buckling down to do it.
If I don't succeed I have to dress as a woman for Halloween and video myself saying that "Instead of making my goals my bitch I let the goal make me its bitch instead and that is why I am in a dress.
DreamWeaver
Legend
Workouts are looking nasty....
MrKleen73
Legend
Thanks! I am really enjoying them right now.
That is the plan. I definitely do not have wiggle room to be messing around. 20lbs in 13-14 weeks is right at 1.5lbs a week. It is an accelerated pace for sure. Then again if I am 210 and my top 4 abs are showing then I am still good. It is the top 4 abs or 205 if for some reason I didn't have my top 4 abs by 205. I am hoping I will hit my top 4 around 210 but not sure if that will happen. If I do I will more than likely continue to lean up through Halloween just to see where I end up and decide what to do from there.....Well we all know - there will be no dress
MrKleen73
Legend
Thanks, the back pic is actually old but I plan on getting back down closer to this composition.
Thanks Brian! Yeah I think it will be a piece of cake too so long as I get my ass in gear and not *****foot around. I gave myself a realistic but challenging goal. Something hard enough to require my full attention but not so out of reach that I have to spend the whole time with the pedal to the medal. Like you said I gave myself enough room to get that momentum going so the competitive edge kicks in. Once it kicks in who knows, I may go all the way down to get to as lean as i want to be, EI 6-9% and then slowly build my metabolism up.
DreamWeaver
Legend
I wold be in trouble at my current loss rate of 1 lb a week. 
I'll make the necessary adjustments.
I'll make the necessary adjustments.
MrKleen73
Legend
love2liftkat
Board Sponsor
Love the goal! That's hilarious and perfect at the same time! You've so got this though! No doubt!!
DreamWeaver
Legend
Front squats hammer the core hard.
Hyde
Legend
I had did Sumo first for technique with bunch of triples (as I suck at it), then 18in" deadlift (from JUST below knee) for 5s w/ straps, then proceeded to beltless front squats for sets of 5: 45, 95, 135, 185, 225x4 sets, 245. I reeeeeeally wanted my belt but the point was core work and some additional quad/leg volume. And I think any time you force yourself to do uncomfortable things you don't want to do, it helps make you stronger lol
Finished w/ 3 sets on the GHR to fail and peaced out with no direct ab work cuz I was mentally weak/lazy
MrKleen73
Legend
I had did Sumo first for technique with bunch of triples (as I suck at it), then 18in" deadlift (from JUST below knee) for 5s w/ straps, then proceeded to beltless front squats for sets of 5: 45, 95, 135, 185, 225x4 sets, 245. I reeeeeeally wanted my belt but the point was core work and some additional quad/leg volume. And I think any time you force yourself to do uncomfortable things you don't want to do, it helps make you stronger lol
Finished w/ 3 sets on the GHR to fail and peaced out with no direct ab work cuz I was mentally weak/lazy
Sounds like a good workout too me. I am sure core was toasty from the fronts anyway without a belt.
Okay so here is my plan for todays workout.
A - Box Jumps 3 sets of 5,
C - Trap Bar Dead Lift 4x6 @ 80% max "cluster sets"
D1 - Back Squats 3x8 @ 65%
D2 - Low Box Jump AMRAP 3 sets x 30 seconds
E - Farmers Walk with Trap Bar 3 x 60 seconds
I have to be honest I have not maxed out to know my maxes for the Trap Bar DL, or the Squat right now. I am not sure if I am going to actually attempt to find my max on TBDL and Squat today instead of doing estimated percentages. If so I may just do the sets working up to the heaviest triple I can do for the 2 lifts and plug that info in next time.
MrKleen73
Legend
Well yesterdays lift was an eye opener. I decided to find my maxes or as close as I was willing to push it without a spotter. Last time I actually lifted heavy was a while back and I was MUCH stronger. Where I was estimating my maxes might be and where they really were was quite a slice of humble pie. Now I know that there is a huge difference in training for strength and all my training has been lighter weights recently. Plus missing leg workouts more than others when I was not quite back in it I lost a ton of strength. I am not saying I am a weakling but I am saying I lost at least 70 lbs on both of these lifts. Anyway without further explanation.
Box Jumps 3 sets of 5
Hex Bar Dead Lift - 225x3, 275x3, 325x3, 375x3, 395x3, 405x3 then singles @425, & 435
Squats 225x3, 275x3, 325x3, 375x3, 395x1 405x1
Box Jumps - started but my heel had been hurting like I had a pulled muscle that crosses it. When I started jumping it really started to hurt so I stopped. I tried to walk it off so I could keep going but it was too late it was hurting to walk on. That put an end to the workout. It was honestly okay because the effort to hit a max on both Hex Bar Dead Lift, and squats had me pretty much gassed out anyway.
So for this workout my starting maxes will be:
Hex Bar DL = 435
Back Squat - 405
I feel like I could have done a tad bit more with a better warm up plan and resting a little more between sets and not the first time I had done Hex Bar Deads in a while. On top of that consider the lower back fatigue being a factor in my squat number being lower from doing the 2 on the same day. However these are good weights and since I know my strength will increase rapidly it is probably best that my maxes start out a little lower to allow my joints and tendons time to catch up.
Tonight will be upper body. I am going to have to run by Academy after I get home to grab a medicine ball.
A - Medicine Ball Backward throw against a wall 3 sets of 5
B - MB Push Press Throw 3 sets of 5
C1 - Push Press - find a working max
C2 - Pull Ups - 4 x max reps
D - Medicine Ball Complex - AMRAP x 30 seconds per exercise, no rest x 3 rotations
Backward Throw against wall
Chest Throw Against Wall
Push Press Throw Against Wall
Ball Slam
E - Overhead Carry - Barbell, DB, Kettlebell, or hex bar 3 sets of 60 seconds each
F - Rowing Ergomometer 2 sets of 500 yards. I do not have one of these so I will more than likely use the health rider thing I have at home for 2 intense 2-3 minute bouts, or use my Slastix Battle Rope to mimic the movement pattern of rowing.
Box Jumps 3 sets of 5
Hex Bar Dead Lift - 225x3, 275x3, 325x3, 375x3, 395x3, 405x3 then singles @425, & 435
Squats 225x3, 275x3, 325x3, 375x3, 395x1 405x1
Box Jumps - started but my heel had been hurting like I had a pulled muscle that crosses it. When I started jumping it really started to hurt so I stopped. I tried to walk it off so I could keep going but it was too late it was hurting to walk on. That put an end to the workout. It was honestly okay because the effort to hit a max on both Hex Bar Dead Lift, and squats had me pretty much gassed out anyway.
So for this workout my starting maxes will be:
Hex Bar DL = 435
Back Squat - 405
I feel like I could have done a tad bit more with a better warm up plan and resting a little more between sets and not the first time I had done Hex Bar Deads in a while. On top of that consider the lower back fatigue being a factor in my squat number being lower from doing the 2 on the same day. However these are good weights and since I know my strength will increase rapidly it is probably best that my maxes start out a little lower to allow my joints and tendons time to catch up.
Tonight will be upper body. I am going to have to run by Academy after I get home to grab a medicine ball.
A - Medicine Ball Backward throw against a wall 3 sets of 5
B - MB Push Press Throw 3 sets of 5
C1 - Push Press - find a working max
C2 - Pull Ups - 4 x max reps
D - Medicine Ball Complex - AMRAP x 30 seconds per exercise, no rest x 3 rotations
Backward Throw against wall
Chest Throw Against Wall
Push Press Throw Against Wall
Ball Slam
E - Overhead Carry - Barbell, DB, Kettlebell, or hex bar 3 sets of 60 seconds each
F - Rowing Ergomometer 2 sets of 500 yards. I do not have one of these so I will more than likely use the health rider thing I have at home for 2 intense 2-3 minute bouts, or use my Slastix Battle Rope to mimic the movement pattern of rowing.
MrKleen73
Legend
Thanks Simon, I am hoping after running through this program my numbers come up quickly. I think they should just by getting my CNS retrained to the movements. I will admit I was deathly afraid of that 405, I came up with a good bit of effort but thing I might have been able to squeeze out 415 if I had went for it instead of the 405, but there was no way I was even getting 405 again if I made another attempt.
MrKleen73
Legend
Hyde, I agree I was contemplating using a training max of 90% of the 1 rep max at first. Give me room to grow and allow my joints and everything to recover and build up. I was actually quite intelligent tonight. I stopped after my Pull ups because testing my max on Push Press was really taxing especially after yesterday. Better to play it smart when working with big weights.
Thanks Brother! Last year I hit 435 x4, I was getting pretty strong before I messed my brachialis up terribly, kind of frayed it and my biceps tendon at the elbow. Then my wife got extremely ill for a bit and I just basically stopped for a while. Havent quite got my mojo back yet but getting there. The diet is coming along now and more conditioning training too. So I should start looking more like my old self soon just stronger and more athletic.
Okay tonight started with tire throws because I didn't have a medicine ball. The tire I used weighed 18 lbs.
Granny Tire throws as high as possible! 3 sets of 5 - wow it is really hard to believe how quickly this activates everything and gets you huffing even at moderate pace...
Tire Push Press Throws as high as possible 3 sets of 5 - again I was just dripping after finishing the throws!
Push Press Max attempts
135x3, 185x3, 205x3, 225x1, 235x1 - locking the last one out was hard enough I didn't feel safe trying anything else. Not a bad number there.
Wide Grip Pull ups 2 sets to failure, Chin Ups 2 sets to failure.
I called it an evening My elbows were starting to wear and I didn't want to create any further volume for them when I need them healthy for a max attempt on Bench Friday. I know none of these will be perfectly accurate doing them all so close together but it will be as accurate as it can be for me to get started completely next week. The extra work at the end of the workout will make more sense to do when I haven't completely blitzed my CNS.
So right now some of the training weights look like this for next week.
Push Press 80% 188
Squats 65% = 263
Hex Bar Dead lift = 348
If I did a 10% reduction training max
Push Press 170
Squat 65% 237
HB DL 80% 313
DreamWeaver
Legend
Makes sense.
MrKleen73
Legend
Absolutely! I want to go into this and be able to make it through without stopping due to an injury. So I will have to be at least somewhat conservative with my starting points.
Yeah, I would follow, not quite ready to put my body through that level of intensity yet. Then again depends on the challenge too! Something fun like 100 reps of squats with your body weight for time or something might be fun! Then again that would wreck me for my regular training right now too. LOL
So yesterday morning I woke up with a migraine pounding behind my eye. I ended up staying home since I couldn't shake it and it was a beast. Luckily I knocked back out and when I finally woke up it was gone. So I got up and hung out with my daughter watching movies then took her to the pool for a few hours. I already knew I wasn't going to do my scheduled cardio for the day because my heel was still a little tender so sprints or bike sprints were out of the question. So while at the pool I swam some laps, tread water a lot and did a lot of throwing my daughter around. Since it was just her and I, we played the entire time. Then I would do laps during the 10 minute adult swim at the end of each hour, then we would play, swim rough house, and race the rest of the time. I basically wore myself out in the pool since not doing the planned cardio.
Tonight is going to be a fun one. It is upper body again this time chest focus instead of shoulders. The good news is that I already know my max is right at 325 on bench according to me hitting a triple at 305 recently. I am going to program it as 315 though. So that won't have me trying for a max on any pushing tonight. I will probably do the 5x5 about 70-75% and save energy to find my max on Dead Stop Rows / Pendlay Rows...
Tire Chest Throws 3 sets of 5
Bench 5x5 - will go lighter to rest elbows and save energy for DSR max attempts
Dead Stop Rows - Find Max
Depending on how my elbow is feeling I will decide if it is prudent to get into the rest of this or just go for a walk or quick ride on the bike. If I feel like my elbow is just fine I will finish. Just not sure how maxing on a pulling exercise is going to hit it. Supinated pulls are okay but this is a pronated grip so it will test it more.
Complex 2 rounds 30 seconds each
1. Battle Rope: Alternating arms
2. Inverted Row
3. Battle Rope: Two arms
4. Push-Up
Bear Hug Carry - 3 sets of 60 seconds. It says sand bag or DB. I may do that or I may bear hug my heavy bag and carry it around.
Rowing Ergo 500 yards. I don't have a rowing machine so will have to figure something else out. According to the CT any kind of eccentricless metabolic training working the back is acceptable. So I will probably do some sort of rowing with the Sled, or do something with my Son of a BEAST battle ropes.
I really can't wait for next week to really get into this as it is written. I think I may do my maxes at 5% off to start. That drops me about 20 lbs working weight on squat and 10 for bench. It does not say exactly how to progress with the weight each week but I intend to try to add 5-10lbs to the big lifts per week if I can.
MrKleen73
Legend
That would be a good one but also one my elbows are definitely not ready for. It is those slow grinding reps where my stabilizers are tired that get my elbows so bad. I think with current training I MAY BE ABLE to get 15 reps at 225. Definitely not enough to put me in the running.
In all honesty in my current condition and the training program I picked I don't think I will do a challenge like this until after I finish that anyway. I really want to complete this without sidelining myself. Especially for doing something extra when I already know this program is going to push my connective tissue recovery limits. However if you want to start one I will definitely be in it watching and rooting you all on. Link it up in here to get more participants.
If you are going to do a 225 type combine thing and then use a weight co-efficient then I recommend maybe doing a 185 for under 200 and 225 for over 200.
That way it opens the competition up to some of the people who weigh a little less and can't rep 225 for several reps. The coefficient would be weight based so it would keep all things fair.
In all honesty in my current condition and the training program I picked I don't think I will do a challenge like this until after I finish that anyway. I really want to complete this without sidelining myself. Especially for doing something extra when I already know this program is going to push my connective tissue recovery limits. However if you want to start one I will definitely be in it watching and rooting you all on. Link it up in here to get more participants.
If you are going to do a 225 type combine thing and then use a weight co-efficient then I recommend maybe doing a 185 for under 200 and 225 for over 200.
That way it opens the competition up to some of the people who weigh a little less and can't rep 225 for several reps. The coefficient would be weight based so it would keep all things fair.
MrKleen73
Legend
No, I haven't. I just started really using the SBD elbow sleeves recently and they have helped a ton. I just came off a gnarly flair up in inflammation in my elbows. Took some time to rehab and it is about 90% right now so I am being vigilant in paying attention to it until it is strengthened. However the only way to get it to strengthen is to train in the manner you are being cautious of and start with less weight. I decided today I was going to do the numbers with using 90% of my max as the training max just to be safe. I have to think long haul and not race...
Todays lift was Upper and I wont go to crazy into everything but I found my max on Dead Stop Barbell Rows. This is the first time doing them n years, I was pretty impressed.
Tire Chest Throws against tree - 3 x 5
Flat Bench 225x5 x5
Dead Stop Rows Max effort - 135x5, 185x5. 225x3, 275x1, 295x1 - I tried to keep my back as flat as possible here, and brace really hard to keep my torso still. I was very happy with 295 here considering how long it has been. The 295 and 275 were both PR's but again I never tried to max before. Definitely seems much stronger. More deadlifting since then I am sure.
Slastix Battle Ropes complex
Alternating arms 30 seconds
Inverted Rows AMRAP 30 seconds
Two Arm Rope slams 30 seconds
SlamPush Ups AMRAP 30 seconds
Look I am going to go on the record as saying this right now, if you have a home gym and do any type of conditioning training you NEED to get some of the Son of a Beast Slastix ropes!!!!! You can get them at Invalid Link Removed Mine are 105 lbs resistance each when stretched to 20 feet. They are only 10 feet long when not stretched. So they fit anywhere and roll up easily, are water and outdoors safe. They are one of the most effective conditioning tools I have ever owned! The intensity this brings to HIIT is like running a sprint! My back and rear delts were so toast by the second round of the complex I only got like 5 inverted rows, I even tried doing partials and was toast! I pulled back and out and it pumped my entire shoulder more than they got pumped with the shoulder work earlier this week. The amount of things you can use these for is unreal too! Obviously you can stand closer and make it less resistance but I wanted to work hard and they punished me nicely! :firedevil: :firedevil: :firedevil:
MrKleen73
Legend
Inarius I went and looked, I used a friends blue ones and liked them because I could still keep them on through my work sets. I had a lot of good recommendations on the SBD sleeves. I got them a size smaller to increase the compression a bit. They are just now getting getting broke in a little. Still a lot of compression but softer around the edges.
Inarius
Well-known member
I use the slingshot blue ones whenever my elbows start to act up. I really like them. I've only used the sbd knee sleeves but if they are the same idea then I can see them being a solid elbow sleeve.
MrKleen73
Legend
Yeah, they are slightly bigger on the biceps end, have a natural curve to them and have the two strips of fabric that go down the sides of the elbow for extra support. I had just got these when I tried the blue slingshots. I will probably give them a shot when I replace these.
Man my whole body is a tad bit sore! Tonight I have to find my max on Power Cleans, or Power Snatch and then Straight Bar Deads!
love2liftkat
Board Sponsor
Sheesh!!! Your training is KILLER!!! Your maxes are crazy strong for all the trouble you've had too!!!