The (7) best-selling HOUSE OF PAIN Lightweight Fitted T's are: Axe, 3-Swords, Iron Cross, Revelations, Psycho-Script, Chrome Cross, & Gargoyle. (*We also have heavyweight cotton T's!)
Straight legged Deads standing on 4 inch platform, 135x5,225x3, work sets 275x5,315x5,365x5 surpirsingly tough using the 5.3.1 wth these so we'll so how my deads feel at the end of the cycle.
Cable WIDE V bar rows, 260x10,280x10,300x10
Machine single arm rev fly, 90x12x4
Rope cable pullovers (shoulder extension) 90x15x4
All done for His Glory despite my weakness God still loves me. CT
335x1,445x1, added my gangsta phenom, 535x1,645x1, workset 735x3, then ended with 845x1
i will post videos below but the 845 is hard to see since we had spotters everywhere, I think it was a very conservative workout since I coulda got 5 reps with 735 and prolly 2-3 with 845.. Getting stronger. Glory to God
Not gonna be around this weekend to train so I had to shirt bench tonite and do some lighter bench after.
Benchpress
135x20,225x3,335x1 to 2 board, added loose (rep) shirt 445x1 to a 2 board,535x1 to a 2 board,645x1 to a 1 board, workset 735x3 to a 1 board, wasnt finnished kept loose (rep) shirt on and added a plate to go 825, truthfully I havent gone this heavy full range in any shirt since september. I took it out, came down and it grazed my belly and I popped it up for an easy single prolly coulda had a shot at a double.
Took shirt off
close grip Benchpress with 25lb. kettles hanging from doubled minnis,
135x5,185x5,225x5,275x5. I actually did these like those weak jackasses who keep their feet off the floor when they bench cause it hurts their back, This way it makes the lift even less stable. When doing these you have to hold each rep at lockout for a 3 second count as the kettles are dancing around in air and you have to really stabilize, pretty cool exercise deff gonna hit these again.
Cool workout!!!! hoping to squat and do some kind of pull thurs night with the Bernor clan. I am looking at hittin a full meet in a couple weeks just to get back out there again. We'll see... God has a plan.
Well folks I have had some rough times, losing my Dad and grandmother within a month of eachother right before the holidays really kicks you in the gutts. I force myself daily not to be sad in front of my children but it's tough not having my Dad around anymore. I miss him more then I ever thought. Yesterday was his birthday so I decided to do what he would want me to do and get back to being me..
Friday night 1/1/10
Shirt bench
Raw 135x10,225x3,315x1,405x1 to a 2 board,
Shirt on! I lost about 8 lbs since I had this baby on last, so it was a touch looser but still prolly more gangsta then most could handle.
505x1,585x1,675x1 to 2 board,765x1 to 2 board,805x1 to a 1 board... WOOOOOOOO
That was some heavy stuff... Haven't went heavier then 4 plates since september not bad.
SEE VIDEO Below
Saturday 1/2/10 my baby boy's 4th birthday Little CT is growing up watch out..
Squat day,
Briefs,Belt,knee sleeves,
Bar weight plus 300 lbs in band tension,
150x3,240x3,330x1,420x1,510x1,then 600x1 (not bad since I havent squatted in a month)
Dropped weight and went no gear but kept band tension for paused squats,
150x3,200x3,240x3 woooah these were crazy
I'm trying to get my butt back in shape and possibly hit a meet on feb 20th in jersey. We shall see.
Hey y'all Merry Christmas. I have been having a serious issue logging onto the blog since my last submission. Sorry for that, I have been training quite sporadically due to changing schedules at work and holidays, lack of spotters etc. However I feel pretty good and will be posting workouts and video clips as I train from here out. Keep an eye out for meet anouncements cause Im trying to put together a mini pro am for april here in NY...
First of all just a poll here wouldn't it be cool to be able to attach an imbeded video with our posts, wonder if that's possible?????
Ok so I have been messing around with that 5-3-1 program that Wendler came up with, Just needed to get back in shape and up my volume a bit, kinda like a new hobby just kinda experimenting, so I decided to adapt it to my shirt training days for a few weeks then when I have a meet planned I will gear up for that with my usual pre- meet training with heavy overloads. The trick is using the right bench shirt that will allow me to use the weights that are on the lighter percentages. I'm using 800 as my max then it drops 10% off so I'm calculating percentages using 720. This means I need a shirt that will allow me to touch with 470 (65%)and give me enough pop for 685 (95%). I digged around and got one of my super phenoms that I used for high rep work did some mods to the sleeves to make them looser and bingo perfect shirt.
Here is today's workout
warmed up to 3 plates raw,
Shirt - 405x1, (worksets) 470x5, 540x5, then finally 615x5
Tri pressdowns, 150x4x10
Delt raises, 25x12x4
If you have trained with me you know how I am first and foremost an explosive bencher this means I can blast singles up but not very good with endurance, I'm just not a grinder..
The first set was a breeze but 540 x 5 was surprisingly hard really felt my tris and delts working overtime, for the last set I was thinking to myself maybe I shoulda started with a lighter start weight but I said whatever we got spotters If I crap out I crap out. The first 3 were easy then the 4th rep was tough but the 5th rep was meat grinder city. WOOO Glory to God !
Next week I have to get 650x3 or more then 3rd week I hit 685 for 1 or more but remember these are after the pre exhaust sets, gonna try to stay in this shirt throughout I have another shirt I hit 715 for 3 in pretty easy but I'd rather have to work for it with a looser shirt.
I know this seems light for me but since my labral tear in 06 then my other health issues I have not been able to bench 3 plates raw without pain but put a shirt on me and I can go over 800, The 365 I could've hit 3 more reps but just trying to walk this program through slow and slowly progress so my shoulder doesn't feel like it will fall off.
Standing Military Press,
115x5,130x3,145x5
Close grip bench,
195x3,225x3,255x8
Bent Row with cambered bench bar,
260x5,293x3,330x10
I get a great back workout with these since I can actually get a deepper contraction in my upper back and lats because the cambered section of bar alows my hands to go past my ribs at the top.
Had to jet didnt have alot fo tiime to train will try and hit assistance muscles at work or thursday night.
Heres a clip from a ministry show we did back in late summer enjoy
Today was a awesome Butt grinder of a workout. I have decided that I need to get back to quality volume training.
Squats-Single ply loose briefs,
475x5, 545x5, 615x3
Deadlifts raw no belt,
355x5, 415x5, 470x5
Power Bridges,
Saw some dude doing these on you tube had to try them since my main lacking muscle group is my glutes. (ok I know Im gonna hear it for that line) Lean your shoulders across a flat bench and with your feet flat on the floor and knees bent place a barbell on the front of your hip flexors let your butt sink towards the floor then extend upward like your thrusting your pelvis in some kind of primal manner. These badboys hit the glutes lower back and upper hams very nicely.
135x10,225x10x2 sets
Ok I am wayyy out of shape these weights should be no problem for me but the endurance is a major weakness right now.
Ok maybe it's cause I am not on enough antidepressants or maybe cause I am just over sensitive but here are a couple things that are making me a little grouchy today.
1) Am I the only one who cannot tolerate these stupid infomercials for the ultimate workout program even invented, I'm taking about the real deal here proven to take you from zero to hero, MUSCLE CONFSUION it's revolutionary I tell you... P90X (insert rediculous half naked picture of me holding my arms in the shape of an X). This stupid homosexual eyecandy is on like 10 channels daily for hrs on end and I think If this crap doesnt stop I may have to start reading more books or take up knitting.
2) CrossFit has anyone seen these cult like rejects??? These brilliant gurus stole thier whole philosophy from the crazy HIT guys but they invent their own wanna be exercises. You guys gotta go check this stuff out they give fat housewives a barbell and have them do snatches assisted bodyweight pullups etc etc etc all for timed workouts, your real badass when you can do a gazzillion reps in a half an hr, no form and technique does not matter here, Just blow your lumbar spine and rotator cuffs apart. Then after you get your workout reps for time on a chalk board so everyone can see that you did 320 fake pullups in 20 min. Like as if your on the westsisde leader board. Go for it man your real bad ass woo hooo. (insert really bad white guy high five)
3) Is anyone getting a headache from all the incessant web Forum/Blog posts that just restate the obvious information that just about anyone who ever picked up Flex magazine or Muscle and Fitness can just regurgitate? How about coming up with something original Mr Obvious. Reach down and think of something outside of the box, then share your intellect with the world, hey you might win a Nobel prize like that other brilliant say everything and do nothing jackass.
Ok Im gonan go take my Zoloft, now back to your regular programming..
Tonite I finally dragged my butt back to the gym to train. I have lost 9 lbs since my last workout which was tuesday Oct the 27th. The next day my Dad passed away and I just haven't had any drive to train or eat. My Dad was present to see me hit my first 400 lb, 500 lb, 600 lb, and 700 lb bench. He could'nt be there when I did 815 back in june because he couldn't breathe well with the cancer in his lung. Many people know that I lift and compete to worship Jesus with all he's blessed me with, but I feel like part of me is missing and it's tough to get back on the horse. But I know the old crazy nutjob would have wanted me to keep pushing my limits, one day when I get to heaven I want to tell him how I benched 900 and even 1000 lbs.
Here's tonights workout..
Raw Benchpress-265x5,305x5,345x5
BentOverRows with cambered bench bar-240x5,275x5,315x5
Standing Reverse grip Military press-105x5,120x5,140x5
CloseGripBench-180x5,210x5,235x9
moster setted-Db curls+Db side delt raise+Tricep extension+Scaptions
all done without rest one set of each exercise then on to the next for a total of 4 monster sets, used 25lb Db's for the biceps and delt stuff and 60 lbs for the tris.
