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  • Rich's Final Countdown to the WNBF Pro U.S. Cup

    It's been a long while since I've logged online due to some insane workload increases with my family and growing gym. Controlled Labs has been immensely supportive of my bodybuilding journey since 2007. CL combined with some solid training; I felt compelled to log some prep notes going into these final 5 weeks toward the WNBF Pro U.S. Cup in CT on October 19. Here goes the final countdown!

    CHEST, TRIS & CONDITIONING:

    Hit a workout with WNBF Pro champion & 3rd in the World natty middleweight Trevor Sajdak. Chest & tris crushed pacing it out for feel.

    Flat DB Press
    65's x 15
    80's x 12
    95's x 10
    110's x 5 x 5
    85's x 18 ----> first 15 fast, last 3 real slow

    Dips
    BW x 15
    45 x 10
    80 x 8 x 8
    45 x 10

    Incline DB Flys
    50's x 15
    70's x 8 x 8
    50's x quite a few. Fast then slow.

    Rope Pushdowns
    42.5 x 15
    50 x 12
    57.5 x 8 x 8

    OH Rope Extensions
    4 sets x 10

    Drank down 1 scoop Purple PsyKo, 1/2 scoop Purple WrAAth & 1 Tbsp blue Gatorade. Then hit some conditioning:

    "Elizabeth" WOD:
    Power Clean 135 x 21 (11+10)
    Ring Dip BW x 21 (15+6)
    Power Clean 135 x 15 (8+7)
    Ring Dip BW x 15 (8+7)
    Power Clean 135 x 9 (6+3)
    Ring Dip BW x 9 (unbroken)
    5:11 PR ---> very clean, need to pick up the pace

    Immediately into a 1 mile run

    12:35 including a 30 yard meander through & out of our gym. 7 minute mile totally cashed. Not bad!

    Notable Remarks:
    Evening weight dipped to 170.4. On track to be ahead! Started Reduction AM/PM and green tea stack yesterday. Programming 90% of Competitor WOD or CrossFit NE's Open programming for conditioning on top of Bodybuilding & Powerlifting programming. What, what! Legs tomorrow.
    **CONTROLLED LABS SPONSORED ATHLETE**
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  • #2
    LEG DAY AT 32 DAYS OUT!!

    FIGHTING INJURY & FINDING BALANCE:
    Squatting has been a journey for me this past year. Last July I hurt my hip knocking me out of squats for 8 weeks, which opened my eyes into the world of CrossFit. I was pretty much incapable of doing any squat whatsoever, but I could deadlift, box jump, burpee, step up, power snatch and box jump. I was close to nailing 455 and had to work my way back up afterwards. I was playing with 405 for some reps after the New Year this year and then it just fell off with inconsistent accessory or regular work with a huge New Year's rush at Beyond Limits, the gym I own. At 8 or 9 weeks out I tweaked my knee doing some band work fighting to maintain a 395-405 squat in the 170 lb range of body weight. It's been a journey!

    I view it as God's way of showing me to not venture into powerlifting too far without maintaining balance. Squatting has by far put more mass on my entire frame then any other movement. But, I need to run, jump, stretch, do conditioning work, all kinds of squats, oly work and adequate accessory work to keep things moving forward. Hence, my flare for powerlifting, bodybuilding and CrossFit infused workouts. It has brought me to the best shape of my life this season!

    TODAY'S TRAINING:

    Following the knee tweak, I was able to box squat 225 pretty badly, then 245, 265, 275 and then last week a non-box back squat at 325 with 5-second negative and pause after a ton of snatch drills and some front squats.

    Back Squats:
    3 or 4 second negative. Very low. Felt good on my knee to squat this way.
    45 x 10
    135 x 6
    185 x 3
    225 x 3
    275 x 3
    305 x 3
    315 x 3
    320 x 3
    330 x 3

    Full Snatch
    Maintaining Oly work to slingshot after the fall comps. 90% work.
    45 x 3
    75 x 2
    95 x 1
    115 x 1
    135 x 1
    145 x 1
    155 x 1 x 1 x 1 x 1 x 1 --> got sloppy on 2nd set and had to focus on pulling back on the 2nd pull

    Glute Ham Raises
    BW x 10
    25 lbs x 8
    35 lbs x 8
    35 lbs x 8
    BW x 16

    Walking Barbell Lunges
    Warm up with about 70 steps.
    135 x 50 yards non-stop ---> PR!
    135 x 50 more yards with quite a few breaks

    Had some wall ball/running conditioning on the agenda, but opted for the most grueling lunge possible. Ran yesterday. Will do wall ball and jump rope work on Thursday. I'll throw in some rowing & toe-to-bar tomorrow (2 weaknesses) for conditioning, which is typically an off conditioning day.

    Supplements
    Orange Triad
    Orange Oximega Greens
    Pronom 23 Chocolate
    Reduction AM/PM Shots
    Green Magnitude
    White Flood Reborn
    Blue Gene
    Last edited by rich55; 09-17-2013, 11:38 PM.
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    Comment


    • #3
      BIG BACK DAY - 31 DAYS OUT!

      Tough day today, so I took it out on the weights and then hit up some church with the family to get my head right.

      T-Bar Rows
      Squeezing & stretching each rep.
      90 x 10
      135 x 8
      180 x 6
      195 x 5
      205 x 4
      205 x 3
      180 x 7

      Strict Chin-ups
      BW x 23
      25 lbs x 12
      45 lbs x 8
      45 lbs x 7
      BW x 14

      Barbell Curls
      45 x 10
      65 x 8
      85 x 6
      105 x 5
      115 x 4
      95 x 11

      Farmer Walks
      246 x 80 ft
      346 x 80 ft
      426 x 40 ft x 40 ft
      246 x 16 shrugs + 80 ft walk x 12 shrugs

      Terrible Curls
      Hammer, hammer, across chest hammer, across chest hammer = 1 rep
      35's x 8 each way
      45's x 8
      50's x 5
      50's x 4

      Straight Arm Pulldowns
      5 sets of 12-20 reps

      Leg Press Calf Raises
      5 sets of 12-20 reps

      Band Pull Aparts
      Monster Mini for 3 sets of 15 reps

      Seated DB Zottman Curls
      30's x 10
      35's x 8
      40's x 5

      I could have done more, but passed on conditioning. Straight sets of BB work is pretty easy at this point...even for 90 minutes. Conserved some energy for 3 conditioning workouts Thu-Sat and some tough deadlift work planned on Friday. Spreading it out for the week!
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      • #4
        FINISHING UP THE WEEK! ROLLING UP ON 4 WEEKS OUT!!

        I finished the week strong and lean, but a little banged up. One day at a time:



        PUSH 30 DAYS OUT:

        After Monday's assault stabilizers were just wrecked...which I why I usually bench heavy on Monday. Oh well, go hard!

        Bench
        45 x 10
        135 x 8
        185 x 6
        225 x 5
        235 x 4
        245 x 3
        255 x 3
        260 x 2
        225 x 7

        Incline Bench
        135 x 8
        185 x 6
        200 x 5
        210 x 4
        220 x 3
        185 & 135 drop sets

        High Crossovers & KB Chain Pushups
        4 sets of cable crossovers high with maximum squeeze on upper chest with a superset up to 38 lb paused chain pushups elevated on kettlebells

        6 minute AMRAP of 20 wall balls @ 20 lbs & 60 single unders
        3 rds + 8 wall balls. 30 lb wall ball work last week made the 20 feel like nothing. I just suck at jumping rope. Keep on working!

        DB Lateral Raises
        30's x 15
        35's x 15
        40's x 12

        Barbell Skulls
        4 sets up to 95 lbs x 9

        Pushdowns
        Dynamic for reps, then last few REAL slow.

        CLEAN UP FRIDAY & CONDITIONING @ 29 DAYS OUT!

        Wrenched 5/8" x 5" lag screws into solid oak floor. Wrenched! Then trained a client & rushed a warm up. Legs were real warm. Wrists and forearms...probably done before I started.

        3-point Clean & Jerk
        From Hip, Above Knee, Below Knee & Split Jerk. Cleans felt awesome till the end.
        75 lbs each
        115 lbs each
        155 lbs each
        175 lbs each ----> below knee clean too powerful, lost balance bailed & tweaked wrist :-(

        Cleaned from floor and confirmed wrist tweak. No front squats for me next.

        Leg Extensions
        Haven't done these in a long time, but need to improvise for quad load. Kept it light to ease into them as they can be tough on my knees starting back at them.
        100 x 15
        160 x 15
        175 x 15
        190 x 15

        "Donny"
        Wrapped my wrist with some heavy wraps. Tested some deads & burpees, then blast off. For time:
        Deadlift 225 x 21
        Burpees 21
        Deadlift 225 x 15
        Burpees 15
        Deadlift 225 x 9
        Burpees 9
        Deadlift 225 x 9
        Burpees 9
        Deadlift 225 x 15
        Burpees 15
        Deadlift 225 x 21
        Burpees 21

        12:15. Did these unbroken up to final set of deadlifts @ rep 16. Took small breaks before deads to keep them good & clean. Sprinted final set of burpees real fast in about 40-45 seconds. Not too shabby considering my recent 100 burpee time is about 5 & 1/2 minutes.

        Injury Report:
        Knees are great, biceps tendonitis is barely there, now a wrist "tweak". My wrist was probably just waiting for that after the heaviest wrenching I've seen around our gym in 4 years. Calling it a tweak makes me feel better. Icing, ibuprofen, annointing & praying to God to carry me through as He always does. I can do all things in Christ who strengthens me!!

        Took a rest day today. Refeed day as well, which is just fine with my metabolism. Running conditioning tomorrow, situps and maybe some jump rope depending on wrist. That was the protocol for today, but moved to tomorrow.
        Last edited by rich55; 09-21-2013, 10:04 PM.
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        Comment


        • #5
          Nice work!!!
          laurie@controlledlabs.com

          Disclaimer : The above post is my own PERSONAL OPINION and DOES NOT REPRESENT the official position of any company or entity. It DOES NOT constitute medical advice. CONTROLLED LABS products are produced in a GMP for Sport certified facility (no hormones produced in the facility / no cross contamination).

          Comment


          • #6
            In to watch the road to glory! Get it!
            sigpicDarren Conroy
            Controlled Labs Sponsored Natural Athlete
            ISSA Certified Personal Trainer
            dconroy6@gmail.com



            FREE Controlled Labs SAMPLES
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            Disclaimer : The above post is my own PERSONAL OPINION and DOES NOT REPRESENT the official position of any company or entity. It DOES NOT constitute medical advice

            Comment


            • #7
              Originally posted by bull.dogz View Post
              Nice work!!!
              Thanks Laurie!!! It's been a while since I've logged. I was due :-)


              Originally posted by Ice Cold 8180 View Post
              In to watch the road to glory! Get it!
              Thanks Darren! The glory is in the gym. The rest is icing on the cake. I'll have to pop into your log to see what's cranking!

              ----------------------------

              TRACK CONDITIONING AT 27 DAYS OUT:

              Hit up some church this am, cooked some lunch for the fam, kept the rugrats in line, then off to the track for some conditioning. First track workout in 15 years and it was coincidentally on a Tiger mascot track just like my old H.S. A giant Tiger stared me in the face as I walked up like...here we go!

              "Tosh"
              3 repeated rounds for time:
              Run 200m - Rest equal time
              Run 400m - Rest equal time
              Run 600m - Rest equal time

              23:48. 600 m rounds were rough. Tracked in the 34-37 range for 200's and 1:17-1:24 range for 400's, survived the 600's.

              10 rds of 60 Single-Unders
              Had a kinda beaten up speed rope at home, so I took it to the track. What a huge difference with the speed rope! I need to cut our 10-pack of speed ropes at Beyond Limits when I'm finished bolting our rig this week.

              11:00. All 10 rds unbroken. Huge progress!

              Wrist is feeling better thank God!! Gotta love a praying wife!
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              Comment


              • #8
                CHEST & CONDITIONING 26 DAYS OUT!

                26 days out! Wow, that just makes me a bit nervous after a two year break haha. Perhaps I should start working on posing conditioning. Later this week for sure! That doesn't make me feel too shabby weighing in at 169 lbs tonight. My wrist feels much better! God is good man!! I had to alter a typical heavy chest day to work around the wrist and let it heal. Wrapped it with a EFS heavy wrap.

                Flat DB Press
                50's x 20
                70 x 15
                90 x 10
                110 x 5 ---> wrist instability made it tough. Just kept it strict and felt to drop it a bit.
                100 x 8
                90 x 12

                Incline DB Flys
                Usually hit 2 pressing movements first, but knew this would keep the wrist happy. It did. I need to keep pushing the incline db/bb work to keep strength up as I feel the leverage going.
                55 x 10
                65 x 10
                75 x 5
                75 x 5

                DB Pullovers & Chain Fat Dips
                Going for feel and reps for wrist friendly compound movements.
                65 x 12 & BW x 12
                85 x 12 & 19 x 12
                85 x 12 & 19 x 12
                85 x 12 & 38 x 8

                Crossovers & Rope Pushdowns
                Easy on the wrist. Good BB feel movements. 4 sets of 15-10 reps.

                Overhead Rope Extensions
                4-5 sets of 10. No skulls today due to wrist.

                Overall, I'm just very happy to get a good amount of work on my chest & tris with the wrist. I should be able to hit some barbell work in 4 days.

                INTRAWORKOUT NUTRITION:
                Took a 1 hr & 45 minute break with only some Purple WrAAth, Purple PsyKo, 1 Tbsp blue gatorade & single rice cake in between. Then some conditioning:

                12 MINUTE AMRAP:
                12 Toe to Bar
                12 Burpees
                Toe to bar is pretty broken at this point with inability to efficiently. Abs are getting stronger though and I'm feeling the progression. Broke into 3 x 4's on set 3 and a burpee sprint each round. 83 T2B & 72 Burpees.

                POSTWORKOUT NUTRITION:
                Chocolate heaven...
                1.5 scoops Pronom 23 chocolate cupcake batter
                3/4 cup old fashioned oats
                7 chocolate mini rice ***** aka Quakes
                **CONTROLLED LABS SPONSORED ATHLETE**
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                http://www.BeyondLimitsTraining.net
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                Comment


                • #9
                  Very true statement! I like your outlook!
                  sigpicDarren Conroy
                  Controlled Labs Sponsored Natural Athlete
                  ISSA Certified Personal Trainer
                  dconroy6@gmail.com



                  FREE Controlled Labs SAMPLES
                  http://forum.bodybuilding.com/showth...hp?t=135778441

                  Free Controlled Labs supps for your labels
                  http://forum.bodybuilding.com/showpost.php?p=117636651

                  Disclaimer : The above post is my own PERSONAL OPINION and DOES NOT REPRESENT the official position of any company or entity. It DOES NOT constitute medical advice

                  Comment


                  • #10
                    Originally posted by Ice Cold 8180 View Post
                    Very true statement! I like your outlook!
                    Thanks Darren, just gotta keep pushing!

                    ------------------------------

                    26 DAYS OUT: FIGHTING THROUGH!

                    Woke up with sore throat and tons of DOMS. The kiddos have had some colds recently, so I have to be careful with weakening my immune system after only 5 or so hours of sleep. Downed 10 g of glutamine, emergen-C & ibuprofen. Orange Triad & Orange Oximega Greens are essential during contest prep or rigorous training. I also make sure to drink Green Tea with my Reduction AM & White Flood preworkout as well. Considered taking a rest day, but opted for heavy squats instead:

                    Back Squats
                    Not too shabby for weighing 168 lbs tonight. Everything about this felt great. Opted for heavy with low volume to prevent breakdown.
                    45 x 6
                    135 x 6
                    185 x 6
                    225 x 3
                    275 x 3
                    315 x 3
                    335 x 1
                    355 x 1
                    370 x 1
                    375 x 1

                    Glute Ham Raises
                    BW x 10
                    25 x 8
                    35 x 7
                    35 x 6

                    Conditioning - "Jackie" - Reversed
                    For time:
                    30 Pullups (kipping)
                    50 Thrusters 45 lbs
                    1000m Row

                    8:34. I could have transitioned to the rower faster. Pullups unbroken with 2 adjustments for body position on our new 24' rig that includes 3 squat/press racks. Thrusters unbroken as well. Row sucked. Tired rowing is rough particularly when I'm still feeling the track work from 2 days ago full blown.

                    Kept it short and simple tonight. Squat heavy. Posterior chain work. Sprint conditioning.
                    **CONTROLLED LABS SPONSORED ATHLETE**
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                    http://www.BeyondLimitsTraining.net
                    http://www.NaturalBuckeyeClassic.com - 3rd annual coming in April 2011 with the WNBF Pro Men's Tournament of Champions!

                    Comment


                    • #11
                      KEEP ON MOVING! BACK DAY 25 DAYS OUT:

                      Keep on moving is exactly what I needed to do today. Nothing crazy, just move. Move some weight.

                      Wide-Grip Pull-ups Strict
                      Felt awesome. Last 2 sets dynamic.
                      BW x 10
                      25 x 10
                      44 x 8
                      62 x 5
                      70 x 4
                      44 x 7
                      25 x 12

                      Alternating Hammer DB Curls
                      35 x 8
                      45 x 8
                      50 x 8
                      55 x 5
                      55 x 5

                      Mid-line Hammer Curls
                      2-second squeeze at top.
                      30 x 12
                      35 x 12
                      40 x 10

                      1-Arm DB Rows
                      These were tough today. Definitely hitting again next week.
                      100 x 8
                      120 x 8
                      142 x 6
                      130 x 6

                      Farmer Shrugs
                      123/hand x 10
                      143/hand x 10
                      163/hand x 9
                      123/hand x 22

                      Seated Zottman Curls
                      3 sets with the 35's up to 10 reps very strict.

                      Took a 30 minute break and had my Purple Cocktail of Purple PysyKO and Purple WrAAth with another 1/2 scoop of White Flood & 1 Tbsp of blue gatorade.

                      Then I did 4 sets of straight arms pulldowns super-setted with rope face pulls. i finished off with some seated low cable rows for 3 or 4 sets. Crashing out a little earlier today again to get some rest and stave off a cold.
                      **CONTROLLED LABS SPONSORED ATHLETE**
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                      Comment


                      • #12
                        BECOMING A WORK HORSE: 24 DAYS AWAY!

                        24 days out and at this point; I am a work horse. There is no such thing as too much. If I put in a good days work, I just need to refuel and rest afterwards to turn around and do it all over again. Why would I do anything less? I wouldn't because that is not how I roll in life.

                        Late last night, I did my first official posing practice timing quarter turns for 3 rds @ 20 seconds each and 2 rounds of mandatories @ 20 seconds each. I have to time the rounds to stay motivated to improve. It seems to be a trend in many things for me to gauge improved conditioning haha. Now for a little more PUSH & CONDITIONING:

                        Bench
                        First time under the bar since the wrist tweak last Friday. Felt weak with it, so I focused on just pushing 225 clean as that felt manageable on the wrist. Felt great on the chest & tris.
                        45 x 10
                        135 x 8
                        185 x 6
                        225 x 5
                        225 x 5
                        225 x 5
                        185 x 18

                        Incline Bench
                        No barbell work earlier in the week, so I wanted to keep the trend going keeping it a little light to be on the safe side. I'd rather do more next week.
                        135 x 8
                        175 x 8
                        185 x 6
                        185 x 6
                        195 x 4
                        200 x 3 ---> tap on #4. Weak tris tired.

                        Standing BB Shoulder Press
                        Barbell again. Yes, please.
                        75 x 8
                        95 x 8
                        115 x 6
                        125 x 6
                        135 x 5

                        Incline DB Flys
                        Chest don't go away on this whole precontest thing. Pace picking up and volume dropping as time to train diminishes.
                        55 x 10
                        65 x 10
                        75 x 6
                        80 x 4

                        Pushdowns
                        These didn't feel too hot on the wrist, so grabbed some fat grips and kept it light with high reps to warm up the tris.

                        DB Skullcrushers
                        Beginning to wonder where my triceps went. Opted for DB version for wrist. Felt good, but no strength. 3 pressing movements may have impacted the tris a little haha. Oh well.
                        3 sets of 10-15 reps with 35's

                        DB Lateral Raises
                        I'm doing more of these next week. Felt great. Pace smoke me out pretty quick. Probably best.
                        30 x 10
                        40 x 10
                        45 x 8

                        Ate my chocolate, chocolate PROnom oatmeal. Then started sipping a little of my Purple Cocktail two hours later. WORK HORSE TIME!

                        [B]CONDITIONING:[B]

                        10 minute AMRAP
                        5 Power Cleans 135
                        10 Pushups
                        15 Air Squats

                        1 rep shy of a full 12 rounds! I was flying on this. Cleans actually felt very good and smooth! Legs felt spent on round 4 of air squats. The hams were tight coming off cleaning from the floor 135 and then burned on pushups till I used them on fast air squats. I love squatting weight, so air squats should be airplane fast.

                        Then worked on a half dose of skill work to watch the knees. Unbroken Box Jumps: 5 x 10. Did 30" as those have never been too fast for me at that height. I was able to rebound pretty good through sets 4, so I added a 25 lb bumper on top and was able to rebound at that height too. More work to do tomorrow! PEAKING!!
                        Last edited by rich55; 09-26-2013, 11:49 PM.
                        **CONTROLLED LABS SPONSORED ATHLETE**
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                        http://www.RICHBODYFIT.com
                        http://www.BeyondLimitsTraining.net
                        http://www.NaturalBuckeyeClassic.com - 3rd annual coming in April 2011 with the WNBF Pro Men's Tournament of Champions!

                        Comment


                        • #13
                          LAST WEEK WRAP UP & STARTING THIS WEEK OFF RIGHT: 18 DAYS OUT!

                          18 days out!!! Wowza, it's getting close to showtime and I'm starting to feel like a machine.

                          FRIDAY - Conditioning, Snatch, Deads & Hams:
                          Felt great about this day!

                          Conditioning - "Helen"
                          3 rounds for time: Run 400 m, 21 KB Swings @ 53 lbs, 12 pullups each rd.
                          PR time = 8:16!

                          Full Snatch 2 RM - up to 155 for a double @ 90%. Missed at 160.
                          Deadlifts - 3, 3, 2, 2, 2, 1, 1, 1, 1 = up to 470 lbs @ 166 am weight

                          Glute Ham Raises
                          4 sets weighted up to 35 lb.

                          SATURDAY REFEED- Conditioning, Lunges & Quads:
                          Worked total carbs for the day up to just over 550 g and still felt very tight. That's tough to do low fat haha.

                          Conditioning - For time: 20 Power Snatches @ 115 lbs, 800 m row, 20 Power Snatches @ 115 lbs
                          Walking Barbell Lunges - 115, 155, 185, 205 x 10 steps/leg
                          Leg Extensions - 4 sets x 12-15 up to 230 lbs

                          Posing Practice
                          Started posing practice on Thursday with 20 second holds. Worked up to 25 second holds and a few extra shots with no breaks.

                          SUNDAY - Rest day aka Super Dad Day! Worked around the house.

                          MONDAY - PUSH & CONDITIONING 19 DAYS OUT:
                          Maxed at squats & deads last week, so why not bench today? Took the wrist one set at a time and it felt 98%.

                          Single Under Jump Rope Warm-up
                          200

                          Benchpress
                          Totals a 1110 skinny PR at 166 lbs. Totalled 1200 in early July in the high 170's. That's 92% and 90% off my best.
                          45 x 10
                          135 x 8
                          185 x 6
                          215 x 3
                          235 x 3
                          245 x 2
                          255 x 2
                          265 x 1
                          270 x 1

                          Incline DB Press
                          65 x 10
                          85 x 8
                          90 x 6
                          90 x 6
                          95 x 5
                          95 x 5

                          Neutral Grip Flat DB Dynamic Presses
                          55 x 20
                          65 x 20
                          75 x 16
                          75 x 13

                          Incline DB Flys
                          55 x 10
                          65 x 10
                          75 x 6
                          75 x 6

                          Rope Pushdowns
                          4 sets of 10-12 reps

                          6 min AMRAP Conditioning
                          6 OH Squats 135
                          9 Lateral Burpees over Barbell
                          12 Toe to Bar
                          ---> finished 1 toe to bar shy of 3 rds, same as Erica who was WOD'ing with Mark & I.

                          Barbell Skullcrushers
                          45 x 10
                          65 x 10
                          85 x 10
                          95 x 9
                          95 x 7

                          Kneeling OH Rope Extensions
                          4 sets of 8-12 reps

                          Single Under Jump Rope Cool Down
                          200
                          Last edited by rich55; 10-01-2013, 10:45 PM.
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                          • #14
                            LEGS & BACK ATTACK!

                            Yesterday's leg day was focused on keep squats lighter and then really mixing it up. I have some heavier work to do later in the week, but knew I was going to kill back today. We did just that.

                            Squats
                            Tried to do straight 7's up, but just wore out. Legs felt good and will do 7 x 1 on front squats on Friday to counter the lighter load.
                            45 x 7
                            135 x 7
                            205 x 7
                            265 x 7
                            275 x 7
                            285 x 6
                            275 x 7 ---> Belted. Big difference.

                            Snatch Ladder
                            My snatch is pretty lousy, but I figured I'd give it a whirl.
                            45 x 3
                            75 x 3
                            95 x 2
                            115 x 1
                            To warm up. Each minute thereafter.
                            135, 140, 145, 150, 155 miss twice in the minute.
                            Rested 3 minutes.
                            125 x 3

                            Conditioning
                            5 rounds for time
                            5 Jerks 155 lbs
                            10 Box Jumps over the Box
                            Time = 5:44. Jerks were slow but unbroken after round 2. Need to gain weight, strength and rock these haha! Sub 5 for sure.

                            Leg Extensions, Leg Curls & Seated Calf Raises
                            3 sets of 10-15 reps in tri-set real quick to finish as I ran out of time.

                            Today, I that opportunity to blast back with a great pro natural bodybuilder in Ben Hartman. Ben is at the peak of his offseason in size and strength. The perfect guy to hit one with at your "skinniest" haha.

                            Bent-Over Bar Rows
                            45 x 10
                            135 x 10
                            185 x 8
                            225 x 6
                            255 x 4
                            255 x 4
                            275 x 3
                            275 x 3
                            225 x 8
                            185 x 17

                            Chinups
                            BW x 10
                            25 x 10
                            45 x 8
                            70 x 4
                            45 x 10
                            BW x 15 with wide grip pull-up

                            Face Pulls
                            4 sets x 15

                            Barbell Curls
                            Up to 95 lbs for reps

                            Seated Cable Rows
                            4 sets of 8-10 rows

                            Standing Hammer Curls
                            Midline hammers with 35's for 4 sets, then alternating sets working 35's for feel.

                            EZ Reverse Bar Curls
                            3 sets of 10-15 reps

                            Back & bis are pretty tired even though I had some steam left. Deads and traps for later in the week! Note: Ben Hartman is a beast!
                            **CONTROLLED LABS SPONSORED ATHLETE**
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                            WNBF Pro Bodybuilder & Trainer

                            http://www.RICHBODYFIT.com
                            http://www.BeyondLimitsTraining.net
                            http://www.NaturalBuckeyeClassic.com - 3rd annual coming in April 2011 with the WNBF Pro Men's Tournament of Champions!

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                            • #15
                              [size]PUSH #2 AT 15 DAYS OUT![/SIZE]

                              It's hard to believe that showtime is almost here. Two years and it's down to just two weeks. I have to keep pushing! Back wasn't too sore earlier today as I'm able to handle just a ton of volume at this point.

                              Incline Bench
                              45 x 10
                              135 x 8
                              175 x 8
                              200 x 5
                              210 x 3
                              220 x 2
                              230 x 1
                              240 x miss. Was feeling 235, but went for it.
                              185 x 7

                              Flat DB Presses
                              Chest felt real tight and fat free on the last set, so I called it a day on that movement.
                              65 x 15
                              85 x 10
                              100 x 7
                              100 x 7

                              Standing Shoulder Press
                              Strict on these presses. Wanted to do a drop set, but knew how many HSPU's were coming later.
                              45 x 8
                              95 x 8
                              125 x 5
                              145 x 3
                              150 x not moving today.

                              High Crossovers
                              4 sets x 12-15 reps

                              Cable Pushdowns
                              6 sets heavy and then high rep.

                              Conditioning - AMRAP 15 minutes:
                              6 handstand pushups
                              12 kettlebell swings
                              200 m run
                              7 rds plus 18 reps. HSPU's were easy at this weight.

                              Prone Triceps Kickbacks
                              4 sets of 15 reps.

                              Tomorrow is going to be a legendary leg day!
                              **CONTROLLED LABS SPONSORED ATHLETE**
                              **THENUTRITIONX.COM SPONSORED ATHLETE**
                              WNBF Pro Bodybuilder & Trainer

                              http://www.RICHBODYFIT.com
                              http://www.BeyondLimitsTraining.net
                              http://www.NaturalBuckeyeClassic.com - 3rd annual coming in April 2011 with the WNBF Pro Men's Tournament of Champions!

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