Week 4/Day 2

B/W:???

Time to complete workout:
44m

ME SQ/DL
Wide stance Arch Back GM
1xseveral@bar
1x10@135, 185
4x5@225

Lower Ass.
Zercher Squats ATG!!!!!!!
1xseveral@bar
4x10@135

GHR
3x8 semi assisted

Roman Chair Situps
3x15

Vid: to come later when I get a chance to upload them.

Comments
Been a long time since I've done them zerchers. I still HATE them!! Have to get the arms used to that again. Did to many reps on those to call it a supplemental lift which is what I planned to do. But when I felt the bar in the crook of my arms again I decided I better work my way up. The GHR is getting much better, only had to slightly touch the handles on the bottom. Mostly for reassurance I wouldn't to a face plant then anything else. Can't wait to start getting strong enough to start using band resistance. I love that powertech unit. One of the best things I bought and well worth the under $300 price tag.

I think your lifts will go up by at least 15-20% if you blast some death metal while you train.

Here's this mornings sq/dl session:

http://www.youtube.com/watch?v=F1xPk-EUxXs

Week 4/Day 3

B/W:???

Time to complete workout:
27m

ME Bench
Floor Press
1xseveral@bar
1x5@135, 155
1x3@185, 205, 225
1x1@245
1xmiss@275
1x1@225

Upper Ass.
Strict BOR
1x10@135
1x5@185
1x8@155

SS Tri Ext. / Face Pulls
Tri Ext w/ minis
1x12
3x15

FacePull w/ lights
4x10


Vid: http://www.youtube.com/watch?v=yTHm81MN73E

Comments
Didn't realize how fast I went through this. I was just on a role. Now I'm drenched in sweat and hardly breathing. Tried again to go back down to 225 for some reps and was barely able to hit a single on it.

Week 4/Day 4

B/W:199

Time to complete workout:
30m

DE SQ/DL
Sumo Pulls
1x2@bar
1x2@135
1x2@135 w/ light band
10x2@135 w/ avg band

Lower Ass.
SLDL
4x10@135

Hypers
3x10 w/ light band

Hanging Leg Raises
3x12

Vid: Thought I uploaded it. Will have to reupload when I get home tonight.

Comments
Kind of took it easy today. Getting my form back together on the pulls. Still need more flexibility. Have to wait to look at the vids to see how well I did. Can't wait till Sunday and get some time in the shirt.

Really like the new band setup. Pretty happy with the form too. Next week I'll have to hit up some heavy pulls and see how bad it breaks down.
http://www.youtube.com/watch?v=aSb5E64xGxI

ass down bro. your ascent looks pretty good but on your way back down something doesn't look right...it's somewhere around 29-30 seconds into the vid.
I expected your ass to sink right down to the starting position and it looked like the second part of the movement.

I could be entirely wrong...tell me if you notice it.

I don't blame you for not putting much attention or effort into the descent, after all...the lift is over right?

When you're doing reps you really should though. As you're sitting back down into the deadlift it should somewhat mimick your initial setup for the lift. It should be very, very similar to a box squat.

Also, most importantly, after I seen that first descent I had concerns about your back.

Week 5/Day 1

B/W:???

Time to complete workout:
??

ME Bench
1xseveral@bar
1x5@135
1x3@225, 245

3 Board
1x3@315 ADPR
(shirt on)
1x1@315

2 Board
1x1@335
2xmiss@365
(Jacked the heck out of the shirt)
1x1@315


Vid:no vid

Comments
Good day. Had some great help with the shirt. Just have to get used to it and get in a grove. Second set at 365 was almost there. Need to work lockouts a lot. Last set at 315 felt really light. Tough to get down after getting it pulled down pretty hard. Really got it tight across the shoulders and chest. It's really hard to get an arch in and will have to work on that a lot later on.

Week 5/Day 2

B/W:???

Time to complete workout:
??

ME SQ/DL
DL Conv/Sumo
1x1@135, 185, 225, 275, Puke Bucket, 315, 365, 405, Puke Bucket

Vid: http://www.youtube.com/watch?v=ERcuaTSCv-0

Comments
Migraine today. About passed out after a few of these. Form sucks, especially conventional pulls. Goal going into today was to get 400+ in my hands.

Week 5/Day 3

B/W:199

Time to complete workout:
46

DE Bench
1xseveral@bar
1x3@135
10x3@135 w/ dbled minis (alternating close/narrow/comp/wide grips)

Supplemental
Suspended Rack Lockouts close grip
1x3@135, 225, 275
3x3@315

Upper Ass.
JM Press
1x10@bar
4x10@65

1arm BB Rows
1x10@65
3x10@75

Curlz fo da Gurlz
3x8@75

Vid: http://www.youtube.com/watch?v=9v4Rcu6mKII

Comments
Felt great today. Got some free products from PAL to try out and review. One of them, Leviathan, has loads of caffeine in it and damn it really kick started me off this morning. My triceps are completely blasted after the speed work, lockouts, and then the JM Press. I was gassed by the end. No tingling from the Beta Alanine in the Incarnate but didn't really expect any. I haven't really ever gotten the tingles from it except on a few occasions. Usually when I take it on my off days. Then hopefully the Anabolic Edge will help recover my triceps for Sunday. Going to be hitting it hard in the shirt again.

Week 5/Day 4

B/W:199

Time to complete workout:
50m

DE SQ/DL
Warm up
25m Putting on Briefs

16in Box
1x3@bar
1x2@135
2x2@225
3x2@315
3x2@405

Sumo Pulls
8x1@135



Vid: http://www.youtube.com/watch?v=VkB7JvR0XUY


Comments
First and most important, I figured out how to add music to my videos!! Or really finally took the time to click on a few things and viola there's music. I think the briefs are a perfect fit and size. I got a size 44 which is supposed to be the meet fit for a person around 210-220 I guess. I figure as they stretch out a little I'll be filling them in even more as I gain more weight which should be perfect. They are tight around the hips and SUPER tight around the legs. I got many nice welts and bruises up and down my upper legs and hips.

I found it a lot more difficult to get down as it feels like they want to just fold me in half. Really felt a lot of pressure just bellow my belt though where the briefs were creasing in which is what was making me feel like I was being folded in half. I really have to focus on sitting back hard as I can feel them throwing me forward. The wide stance cut was great and if I try and stand with my feet narrow and squat down they force my legs out. I found myself cinching down the belt as tight as I could for both the squats and deadlift to keep the briefs up and not pinch in the crease as much as possible. If this is normal and I'm using the same hole all the time I might try out a lever belt for once.

As for the speed work... WOW. On the Squats the 415 felt super light and I came up really fast. At least I think so compared to before. Can't wait to try these out going max effort. The pulls were really difficult. First set I tried to just explode up and I felt my form go down the toilet. So, the following sets I just concentrated on form more. It was hard getting down and most of the time as I was pulling myself down the weights were already starting to come up. I guess I just needed to add more weight. I didn't know how long it would take to get the briefs off so I left the bags in that I used to help get them on. They actually came of really easy.

do you have grocery bags sticking out from under those briefs or is it my imagination?

if you used grocery bags to get that shit on...make sure you pull them out before you try to lift because it can cause the briefs to shift on you which you don't want.