Please Scroll Down to See Forums Below
napsgear
genezapharmateuticals
domestic-supply
puritysourcelabs
UGL OZ
UGFREAK
napsgeargenezapharmateuticals domestic-supplypuritysourcelabsUGL OZUGFREAK

The Put Up or Shut Up Blazer Workout Log

bblazer

bblazer

Banned
I figured I have spewed enough about what others do and that I better put up my workouts or STFU.

FYI warm up sets are not going to be included. Assume that I did them.

Deadlift Day:

DL:
5x5 405
5x3 405 with green bands added
5x3 405 with double green bands added
5x1 405 with red band added to the green bands

Seated cable rows:
3x8 200
2x8 245
1x8 265

Hypers:

1x15 BW
1x15 45lb
1x15 70lb

Assisted Close Grip pull ups:
1x10 -85lbs
1x10 -55lbs
1x10 -35lbs

B-
 
ExtraMile said:
How much are the red and double green bands equal to?
Click to expand...

That is really hard to determine exactly because they increase tension as you stretch them. How you mount them also comes into play. In this case the bands were placed over the bar with the ends hooked at the front and back of the platform. The platform is about 40 inches wide give or take, and in this configuration, there is some tension in the bands when the bar is on the ground.

The guys at EliteFTS did do some testing with a monolift...

Band Tension

Dave and I recently measured band tension on the EFS Monolift and figured some people would like to know what we came up with. This may help you figure out what kind of tension that you have or give you an approximate idea of what you have.

1. Base of the Monolift is 4x4.
2. All bands were choked.
3. All bands were Jump Stretch Bands.
4. Bar was placed 52 inches from the ground.
5. Bands were on the sleeve of the barbell.
6. Bands were either brand new or used 2-3 times.
7. For every inch the bar went down, the tension decreased by about 10lbs. This only held true for the first 1/3 of the way down.
8. We found that choking the bands around a 3x3 base caused the tension to decrease 40lb; thus holding statement #6 true.

Band/Tension at the Top

• Strong band – 175lb
• Average band – 115lb
• Light band – 70lb

Green bands are "average" and red is "light".

B-
 
I was just surprised that you needed to take weight off on the pull ups, but then again I have never really tried close grip.
 
trauck1506 said:
I was just surprised that you needed to take weight off on the pull ups, but then again I have never really tried close grip.
Click to expand...

Agreed.

I haven't been able to do sets of 10 chins since I went over 215lbs. Do the math on my weight, subtract the weight of the assistance, and think of them as V-Handle cable pull downs ;)

B-
 
Last edited:
Before actually training pullups close and parallel grip pullups were the hardest for me to do. Now they are the strongest for me but i still can't do over 6 strict pullups, maybe 8 if i cheat a little bit.
 
trauck1506 said:
That's crazy I can do 25 and 6 with 45 lbs on my waist and I weigh 196.
Click to expand...

That some work!

You need to understand though, I am a PLer. To me the chin or pull up is not a primary movement and doesn't get worked like the rest of my body. The only pulling I train for is heavy shit off the ground.

Plus I'm carrying almost 60 lbs on you.

Add those together, and you can see why I need "assistance."

That said, I would like to be doing them without help. THat is why I am working on it. The muscles involved have just been ignored for many many years.

B-
 
Extra Volume Day. These are always on Fridays, and add extra volume to one or two of the core lifts I do. I rotate them through a 3-4 week cycle.

Squats:

3x5 405
3x2 475
5x5 475 with green band on each end bar and secured to base of rack
5x5 475 same as above except bands secured to top of rack

Zercher Squats:

5x3 405

Board Press:

5x3 315 with 4 boards
3x2 335 with 6 boards

Smith Machine Shrugs:

2x20 180
2x10 235

B-
 
bblazer said:
That some work!

You need to understand though, I am a PLer. To me the chin or pull up is not a primary movement and doesn't get worked like the rest of my body. The only pulling I train for is heavy shit off the ground.

Plus I'm carrying almost 60 lbs on you.

Add those together, and you can see why I need "assistance."

That said, I would like to be doing them without help. THat is why I am working on it. The muscles involved have just been ignored for many many years.

B-
Click to expand...

Just strange is all cuz your stronger than me on everything. Nice job to by the way especially with the Zercher Squats because I couldn't imagine doing them. I guess you just have to get used to them or in my case quit being a pussy?
 
Today was a bit of a different day. Normally Mondays are squat days. But today, we were more concerned about suit fit and form. I had some alterations made to my suit and we were testing it, and seeing how form was affected. I still got plenty of reps in though.

Squats:

10x2 315
10x2 405

Just to satisfy my ego a bit:

10x2 405 with 45 lbs of chain on each side on a low box (at least 2-3" below parallel) At least I looked cool. ;)

The suit still needs some work. I'm going to run a few more break in sessions with it first though and then see. I think it is too short, as I am fighting like hell to get my hips back while getting my back forward and down. The suit has WAY too much tension in it (it feels like a double ply canvas WPO suit with briefs instead of the single ply IPF suit it should be), and I don't think the way it is that I could come forward enough without at least 700 lbs on my back to overcome the suit. That's fine if I keep this suit for meets only, but I need a trainer not a comp suit right now.

B-
 
Bench Day.

Bench Press:
1x10 275
3x5 315
3x5 365
2x3 370

Wide Grip Power Strength:

3x5 315
3x5 365
2x3 370

Tri cable rope pull downs:

I did 6 sets, but didn't keep track of lbs. duh.

Push Ups:

3x25 with feet on bench

Dips:

3x10 BW

When I came home I had a hard time raising my arms to wash my hair....

I really hate bench day. It is my worst lift. I hate everything about it.

B-
 
My elbows and front delts are really sore today. Normally, my muscles don't get this sore anymore, and whatever soreness that does show up is short lived.

My elbows though are a different matter. The joints hurt. I remember on the last set of bench yesterday that my left elbow never really felt stable, and that side of the bar came up much slower than the right. That said the pain is in both joints equally. I had to get up in the middle of the night and hit the advil/tylenol combo.

B-
 
Deadlift day. Sort of an ME workout, but not strict.

DL:

5x5 445
3x5 495
3x5 515
3x5 535
1x8.75 555 (I hitched the last one up 3/4 of the way)

Romanian DL:

5x8 225
3x8 245
3x8 265

Hypers:

2x15 BW
1x15 45
1x21 45 (went to failure on this set)

Shrugs (Smith Machine):

2x20 235
2x15 255
1x15 275

I felt really good after today. A lot better than after bench yesterday. It is amazing to me how one day I want to throw in the towel, and the next give me a good workout and I just want to eat iron plates because I feel so good mentally.

The "Iron Bug" is a strange beast.

B-
 
bblazer said:
Deadlift day. Sort of an ME workout, but not strict.

DL:

5x5 445
3x5 495
3x5 515
3x5 535
1x8.75 555 (I hitched the last one up 3/4 of the way)

Romanian DL:

5x8 225
3x8 245
3x8 265

Hypers:

2x15 BW
1x15 45
1x21 45 (went to failure on this set)

Shrugs (Smith Machine):

2x20 235
2x15 255
1x15 275

I felt really good after today. A lot better than after bench yesterday. It is amazing to me how one day I want to throw in the towel, and the next give me a good workout and I just want to eat iron plates because I feel so good mentally.

The "Iron Bug" is a strange beast.

B-
Click to expand...


whyyyyyyyyyyyyyyyyyyyyyyyyyyyyy
 
Big_BK said:
i bolded the smith machine shrugs.
Click to expand...

It was all lonely sitting in the corner by itself and I am such a kind soul I wanted to give it a little company.

Plus the 45's are racked much closer to the bar. No bending over to pick anything up or to unrack.

B-
 
bblazer said:
Bench Day.

Bench Press:
1x10 275
3x5 315
3x5 365
2x3 370

Wide Grip Power Strength:

3x5 315
3x5 365
2x3 370

Tri cable rope pull downs:

I did 6 sets, but didn't keep track of lbs. duh.

Push Ups:

3x25 with feet on bench

Dips:

3x10 BW

When I came home I had a hard time raising my arms to wash my hair....

I really hate bench day. It is my worst lift. I hate everything about it.

B-
Click to expand...

I know you old bastards are brittle.....

Do you wear neoprene sleeves when benching?

Do you take any joint support meds? Glucosamine, MSM, Cissus, Deca?

BTW nice log (no homo)
 
SouthernLord said:
I know you old bastards are brittle.....

Do you wear neoprene sleeves when benching?

Do you take any joint support meds? Glucosamine, MSM, Cissus, Deca?

BTW nice log (no homo)
Click to expand...

I have always teased the guys I work out with for being walking billboards for Rheyban.

I just ordered a set of elbow sleeves and wrist wraps (but only 12" ones).:faint:

I do take a combo of Glucosamine and Contriotin. And I would never, ever take Deca ;). That would be wrong and frowned upon by a lot of lifting federations, not to mention illegal without a prescription. ;)

B-
 
bblazer said:
I have always teased the guys I work out with for being walking billboards for Rheyban.

I just ordered a set of elbow sleeves and wrist wraps (but only 12" ones).:faint:

I do take a combo of Glucosamine and Contriotin. And I would never, ever take Deca ;). That would be wrong and frowned upon by a lot of lifting federations, not to mention illegal without a prescription. ;)

B-
Click to expand...

lol @ frowned upon and illegal you already use cheater gear with your fancy bench shirts and such.

I got the Metal Black wrist wraps and they are awesome. They can be made to fit tight as a cast if need be. Mine is 12 inches too....I mean they are 12 inches :biggrin:
 
I was missing you log, WTF, why wouldn't you send me a pm with a link?

Good job, I'm still waiting on my bands and stuff from APT gear, me thinks they were delivered to the wrong person :chomp:
 
SaiBoT said:
I was missing you log, WTF, why wouldn't you send me a pm with a link?

Good job, I'm still waiting on my bands and stuff from APT gear, me thinks they were delivered to the wrong person :chomp:
Click to expand...

Bands a really the way to go. I did have to give up the ego of the number of plates on the bar though when I started using them.

They sure do work on explosive power. The secret is to try to "beat" the bands and get most of the rep in before the tension catches up. Working out this way has really improved my 1 & 2RM. You'll love them.

B-
 
I forgot to mention that I did some body comp testing yesterday. I do this every 90-120 days just to see where I am at.

In the last 120 days, I have gone from 17.3% bf to 14.35%. I've lost 6 lbs of fat and put on 17 lbs of muscle. I lost 1" in my waist and 1" in my hips. I gained 2.5" in my thighs, and 0.75" in my calves. Gained 1" on upper arms and 0.75" on forearms (forearms are my only genetic gift - my father and his father look like friggin Popeye). Final gains were 1" in my neck and 0.5" in my chest.

Not bad for an old, fat PLer.;)

Testing was done with DEXA Scan and a tape measure.

B-
 
High Volume Day:

Was supposed to be extra DL work, but that ended very quickly.

At 485 I pulled my left groin so bad that I had a hard time standing up after I crumpled like a paper tiger. I pull sumo, and when I went for the first rep I just felt a searing pain go down the inside of my left leg after I got the bar about 1-2" off the floor. I immediately dropped the bar, and I went down like a baby.

Anything but having my leg perfectly straight hurts like a MF! My inner thigh keeps cramping so bad it literally brings tears to my eyes.

I think I'm fucked.

B-
 
:(

Very sorry to hear.

Maybe a large dose of water and some potassium like from a few bananas might help with the cramping? Oh, posted at 9:14 AM. You probably have a better solution by now. Well, I'll leave it in just in case.
 
The cramping has died down thanks to some Skelaxen. The problem now is the pain. Walking, or standing up and sitting down are excruciating.

B-
 
Squat day.

I didn't wear a suit. I wanted to get a full idea of what shape my groin was in. Just wraps and a belt.

2x8 225
2x8 275
2x5 315
2x3 365
2x3 405

Then I had to quit. Pretty obvious I have a pulled groin. I'm going in for a deep tissue massage and then some ART work (ouch) this afternoon.

This really blows.

B-
 
Man sorry to here about the groin and hope you get better soon! Wish I could offer some advice, but thank god it hasn't happened to me yet so I have no knowledge on the subject.
 
The groin is still painful.

Yesterday I was able to get some bench work in. It was much different than most of my Chesticle workouts.

Essentially, we loaded the bar with 225. I then lowered the bar witha 5 count and raised it with a one count. Each set went to failure, 45 sec rest, with the exercise ending when I could only get 2 reps.

Then we did the same on the Hammer Strength Incline press with 115 per side.

Then with skull crushers on a 100 lb ez-curl bar.

The good hurt of my chesticles is helping me ignore the pain in my groin.

Normally today would be DL work. I've decided to take today off.

B-
 
You must log in or register to reply here.

Similar threads

SouthernLord
The Ultimate Training Split
Replies
64
Views
34K
mikkeltaylor
M
FFQuads
The Endurance Nightmare - FFQuads Log
2 3
Replies
214
Views
9K
Gymgurl
Gymgurl
Y
YIM's Log
Replies
16
Views
2K
YoungIntricateMuscle
Y
S
Workout program - PLEASE REVIEW!
Replies
33
Views
3K
Debaser
D
Buddy_Christ
Crak's 5x5 Journal
Replies
6
Views
646
Dial_tone
Dial_tone
Top Bottom