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Beer, Moose, and Poutine - A Canadian Strength Journey
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Cricket_Fire27/03/09 @ 00:02
Mar 26/09
SSB Box Squat (14.5"):
+averages choked to 2 dumbells:
2x45x2
2x95x2
135x2
185x2
5x235x2
2x185x5
**band tension set up this way is rediculous; had to set the bar on the pins, put the bands on, then squat it up to the hooks lol
Rack Pull (bottom of knee):
+standing on super-mini draped over bar:
45x3
225x3
315x3
365x1
3x425x1
**old pr was 415x1, and that was at the start of a workout, so this was great
Pulldown (v-handle):
3x230x5
**superset w/ db side bends 3x80x8
Face Pull:
3xaveragex15
**superset w/ calf raises and standing abs
SSB Box Squat (14.5"):
+averages choked to 2 dumbells:
2x45x2
2x95x2
135x2
185x2
5x235x2
2x185x5
**band tension set up this way is rediculous; had to set the bar on the pins, put the bands on, then squat it up to the hooks lol
Rack Pull (bottom of knee):
+standing on super-mini draped over bar:
45x3
225x3
315x3
365x1
3x425x1
**old pr was 415x1, and that was at the start of a workout, so this was great
Pulldown (v-handle):
3x230x5
**superset w/ db side bends 3x80x8
Face Pull:
3xaveragex15
**superset w/ calf raises and standing abs
Cricket_Fire28/03/09 @ 22:43
March 28/09
Floor Press:
45x6
95x5
135x5
185x3
205x1
225x1
2x245x1
**floor press keeps slowly climbing up lol. 5lb pr
Bench:
+doubled minis:
45x5
95x3
135x3
155x1
3x190x1
**old pr was 185x1
Rack Lockouts (high):
225x5
275x5
315x3
365x3
385x3
405x2 (miss 3rd)
DB Row (knee on bench):
4x115x5
115x8
Shrug:
315x8
405x8
3x455x5
405x13
1 Arm machine Row:
3x135x8
**superset w/ reverse pec dec 3x8
-great workout. I was back home this weekend so couldn't do everything I did last week, but made do, and got the most important movement in first
Floor Press:
45x6
95x5
135x5
185x3
205x1
225x1
2x245x1
**floor press keeps slowly climbing up lol. 5lb pr
Bench:
+doubled minis:
45x5
95x3
135x3
155x1
3x190x1
**old pr was 185x1
Rack Lockouts (high):
225x5
275x5
315x3
365x3
385x3
405x2 (miss 3rd)
DB Row (knee on bench):
4x115x5
115x8
Shrug:
315x8
405x8
3x455x5
405x13
1 Arm machine Row:
3x135x8
**superset w/ reverse pec dec 3x8
-great workout. I was back home this weekend so couldn't do everything I did last week, but made do, and got the most important movement in first
Cricket_Fire30/03/09 @ 22:00
March 30/09
SSB Squat:
45x3
95x3
135x3
185x3
225x1
275x1
315x1
+Ace Pro Briefs:
365x2
405x1
455x1
505x1 (5lb pr)
525x1 (25lb pr)
545x1 (45lb pr) **tough, but not killed lol
Reverse Band Squat:
+doubled super minis (totally deloaded @ top):
+Ace Pro Briefs:
315x3
495x3
585x1
635x1
675x1 **squatting this was very easy; unracking was very tough
Monolift Practice (nothing but belt for these; might be better to practice w/ suit and straps up though):
up to 725; felt heavy as hell
-depth was good on all heavy sets today; managed to get the briefs seated really high
-no knee wraps on anything today
-if I can figure out how to unrack weights properly I will hit a squat pr at this meet for sure
SSB Squat:
45x3
95x3
135x3
185x3
225x1
275x1
315x1
+Ace Pro Briefs:
365x2
405x1
455x1
505x1 (5lb pr)
525x1 (25lb pr)
545x1 (45lb pr) **tough, but not killed lol
Reverse Band Squat:
+doubled super minis (totally deloaded @ top):
+Ace Pro Briefs:
315x3
495x3
585x1
635x1
675x1 **squatting this was very easy; unracking was very tough
Monolift Practice (nothing but belt for these; might be better to practice w/ suit and straps up though):
up to 725; felt heavy as hell
-depth was good on all heavy sets today; managed to get the briefs seated really high
-no knee wraps on anything today
-if I can figure out how to unrack weights properly I will hit a squat pr at this meet for sure
Cricket_Fire01/04/09 @ 21:09
Apr 1/09
Bench:
45x8
95x8
135x8
185x8
205x5
215x5
225x5
235x4 (didn't attempt a 5th. I feel like the strength was there, but my setup was off on this last set. 4 reps is still a pr though [] )
Bench:
+doubled minis:
5x125x3
2x95x5
Standing BB OHP:
45x8
3x95x5 *these weren't too tough, just re-learning the movement lol
Chain Suspended Lockouts (high.. only a couple inches ROM):
45x12
135x12
225x12
275x12
315x12
365x6
1 Arm Machine Row:
45x8
95x8
135x5
160x5
180x5*
180x5*
135x12*
*=alternating arms each rep
Pulldown (neutral grip) /// Band Rear Delts:
160x8 /// minix12
190x8 /// minix12
190x8 /// minix12
Face Pull /// Straight Arm Pulldown:
150x15 /// 80x15 **straight handle
150x15 /// 80x15 **e-z-bar handle
-volume ftw
-another pr baby haha. 225x5 was slow, but smooth; every rep went up fine. Set up poorly on the 235 set though. Old pr was 235x3 though, so can't complain
-gonna stick with the overheads and chain suspended lockouts (higher rep then ME day) for a few weeks now. Build it up each week
-someday I'll be the strong guy in the gym lol
Bench:
45x8
95x8
135x8
185x8
205x5
215x5
225x5
235x4 (didn't attempt a 5th. I feel like the strength was there, but my setup was off on this last set. 4 reps is still a pr though [] )
Bench:
+doubled minis:
5x125x3
2x95x5
Standing BB OHP:
45x8
3x95x5 *these weren't too tough, just re-learning the movement lol
Chain Suspended Lockouts (high.. only a couple inches ROM):
45x12
135x12
225x12
275x12
315x12
365x6
1 Arm Machine Row:
45x8
95x8
135x5
160x5
180x5*
180x5*
135x12*
*=alternating arms each rep
Pulldown (neutral grip) /// Band Rear Delts:
160x8 /// minix12
190x8 /// minix12
190x8 /// minix12
Face Pull /// Straight Arm Pulldown:
150x15 /// 80x15 **straight handle
150x15 /// 80x15 **e-z-bar handle
-volume ftw
-another pr baby haha. 225x5 was slow, but smooth; every rep went up fine. Set up poorly on the 235 set though. Old pr was 235x3 though, so can't complain
-gonna stick with the overheads and chain suspended lockouts (higher rep then ME day) for a few weeks now. Build it up each week
-someday I'll be the strong guy in the gym lol
Thing02/04/09 @ 08:01
Cricket_Fire04/04/09 @ 03:53
Hey Thing, cheers for stopping in
April 3/09
SSB Box Squat (14.5"):
+smalls choked around 2 dumbells:
45x5
45x2
135x2
185x2
225x2
275x1 *moved slow as hell
5x225x2
Speed DL Against bands:
did a bunch of sets 135-275 playing with band setups. Next workout I'm gonna be sure to bring minis; gonna double them around the front/bottom of the rack, so it's pulling down and forward. Tried this today but had to use the smalls.. way too much haha
Speed Sumo DLs (under a minute rest):
5x315x3
Chain Suspended SSB GM (sleeve of bar @ belly button):
5x315x1 (switched up stances each set)
Weighted Crunches // Band Side Bends // Stretching
-left hip hurt a bit, but other then that I'm damn pleased
April 3/09
SSB Box Squat (14.5"):
+smalls choked around 2 dumbells:
45x5
45x2
135x2
185x2
225x2
275x1 *moved slow as hell
5x225x2
Speed DL Against bands:
did a bunch of sets 135-275 playing with band setups. Next workout I'm gonna be sure to bring minis; gonna double them around the front/bottom of the rack, so it's pulling down and forward. Tried this today but had to use the smalls.. way too much haha
Speed Sumo DLs (under a minute rest):
5x315x3
Chain Suspended SSB GM (sleeve of bar @ belly button):
5x315x1 (switched up stances each set)
Weighted Crunches // Band Side Bends // Stretching
-left hip hurt a bit, but other then that I'm damn pleased
just_t04/04/09 @ 09:37
Cricket_Fire04/04/09 @ 15:39
Cricket_Fire04/04/09 @ 21:00
Apr 4/09
Bench:
45x8
95x5
135x5
+Reverse Averages:
185x3
225x3
275x3
315x1
335x1
350x1 (5lb pr)
360x1 (15lb pr. Damn tough)
325x3
335x2 (no try @ 3rd; 2nd was very slow)
Chain Suspended Lockouts (very small ROM):
45x8
225x8
315x5
365x3
385x3
405x4 (no try @ 5th)
Skull Crushers (on bench):
4x50x6
Row with one end of bar jammed into corner (v-handle):
3x180x5
DB Shrug
Hammer Curl /// H-Roll
Last set of Lockouts:
http://www.youtube.com/watch?v=hr8AXonlvLI&feature=channel
Last set of Rows:
http://www.youtube.com/watch?v=If22oTvOvPY
Bench:
45x8
95x5
135x5
+Reverse Averages:
185x3
225x3
275x3
315x1
335x1
350x1 (5lb pr)
360x1 (15lb pr. Damn tough)
325x3
335x2 (no try @ 3rd; 2nd was very slow)
Chain Suspended Lockouts (very small ROM):
45x8
225x8
315x5
365x3
385x3
405x4 (no try @ 5th)
Skull Crushers (on bench):
4x50x6
Row with one end of bar jammed into corner (v-handle):
3x180x5
DB Shrug
Hammer Curl /// H-Roll
Last set of Lockouts:
http://www.youtube.com/watch?v=hr8AXonlvLI&feature=channel
Last set of Rows:
http://www.youtube.com/watch?v=If22oTvOvPY
Cricket_Fire06/04/09 @ 20:38
Apr 6/09
Sumo DL:
135x5
185x3
225x1
275x1
+Metal Viking V-Stance (straps up):
315x1
365x1
405x1
455x1
500x1
525x1
565x1 **15lb pr! Lockout was damn hard though, this was a huge grinder haha
Chain Suspended GM (regular bar) (couple inches above belly button):
45x5
135x5
225x5
315x3
365x1
4x405x1
Monolift Practice (off the pins):
+Viking V-Stance (straps up):
worked up to 765x2
**should've had it set the next notch down; after bending a bit the bar only lifted ~2 inches lol
Weighed Crunches
Standing Cable Abs
Deadlift pr:
http://www.youtube.com/watch?v=W-b1SspUNOo
GM 315x3:
http://www.youtube.com/watch?v=nHV_1pHw5So
GM 405x1:
http://www.youtube.com/watch?v=6UZgLnsel5o
Sumo DL:
135x5
185x3
225x1
275x1
+Metal Viking V-Stance (straps up):
315x1
365x1
405x1
455x1
500x1
525x1
565x1 **15lb pr! Lockout was damn hard though, this was a huge grinder haha
Chain Suspended GM (regular bar) (couple inches above belly button):
45x5
135x5
225x5
315x3
365x1
4x405x1
Monolift Practice (off the pins):
+Viking V-Stance (straps up):
worked up to 765x2
**should've had it set the next notch down; after bending a bit the bar only lifted ~2 inches lol
Weighed Crunches
Standing Cable Abs
Deadlift pr:
http://www.youtube.com/watch?v=W-b1SspUNOo
GM 315x3:
http://www.youtube.com/watch?v=nHV_1pHw5So
GM 405x1:
http://www.youtube.com/watch?v=6UZgLnsel5o
Mouser06/04/09 @ 21:03
Nice work on the deadlift, some real grit going into that. How long do you think it will take until you get to 6 plates per side? (260/573 with 20kg plates or 265/585 with 45lb plates)
Also managed pretty much the same weight myself today, but with straps
Also managed pretty much the same weight myself today, but with straps
Cricket_Fire06/04/09 @ 21:54
Thanks Mouser. Nice work on your pull aswell
I'd like to get 6 plates before too long, but who knows; there wasn't much left in the tank from that 565 haha. I'd kill to pull 600 before my birthday in July, but that probably won't be possible lol
I'd like to get 6 plates before too long, but who knows; there wasn't much left in the tank from that 565 haha. I'd kill to pull 600 before my birthday in July, but that probably won't be possible lol
just_t06/04/09 @ 21:56
shaunclegg07/04/09 @ 00:55
Rick07/04/09 @ 13:37
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