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#1241
11-10-2010, 04:18 PM
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Wednesday - Deadlifts
Lunch Conventional Deadlift - no belt 120x5, 170x3, 206x2 256 (plus 20) 436x2 320x5, 7 sets - 60 seconds rest between sets...this was fun! Leg Curl 50x10, 10, 6
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 James 1:16-17 ESV Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights With God's help...Mens sana in corpore sano 
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#1242
11-11-2010, 12:43 PM
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Wednesday - Inc Press and Deadlift
PM Tire sprinting and pushing Thursday - Fast Day, Circuits AM Cambered Bar Deadlift 213, Clapping Pushups, Jump Squat 70, Chinup All exercises were 3 reps, did sets until I felt good
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James 1:16-17 ESV Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights With God's help...Mens sana in corpore sano
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#1243
11-12-2010, 11:48 AM
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176 before fast, 172 this morning after my fast
Friday - Feast Day, Flat Bench Day AM - Strength and Volume Flat Bench Press 160 (plus 10) 220x3 Rack Press 220 (plus 10) 250x3 Flat Bench 175x5, 3 sets Rack Press 195x8, 3 sets Light Tricep Pressdowns and Extensions Today begins a much needed deload week. Been pushing hard for 3 weeks doing many 3 session days. And all of this coming immediately after contest prep which isn't exactly easy on the body. Following the guidelines for tapering in the article serious by our esteemed ABC leaders, I will be reducing volume by roughly 50% and may do a slight decrease in frequency as well. I hope to see my left shoulder heal up since it is battered from the high volume and frequency. I was able to combine my strength and volume sessions since each were half the usual number of sets and get it done in the same time. So this week, my template will probably look like this: AM - Strength and Volume combined Lunch - Eccentric-less PM - Relax or maybe another eccentric-less since they are too taxing
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James 1:16-17 ESV Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights With God's help...Mens sana in corpore sano
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#1244
11-12-2010, 01:24 PM
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Commander relaxing?! Lol. Deload always feels like the hardest week, mentally. I don't know about you, but I always feel like if I'm at the gym I should be going all out. I need to keep telling myself that it's a deload and it'll help me in the long run. Good luck and keep up the hard work!
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"Strength is the product of struggle, you must do what others don't to achieve what others won't." Competition PRs- Squat: 457 Bench: 265 Deadlift: 501 Total: 1223 "Technique is always the first place to begin when striving to improve at a specific skill." My YouTube Page
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#1245
11-12-2010, 01:55 PM
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Quote:
 However, it all depends on how you define "going all out". I quoted the Wilson brother's article below. Basically, you should still be lifting heavy (maintain training intensity), so in terms of intensity, I am maintaining the same weights I lifted last week. I still push the sets I perform hard, I will just be performing less of them. http://www.abcbodybuilding.com/taper3.pdf Quote:
Lunch - Tirework Tire Pressing and Pulling Tire pressing going well, up to 60 pounds in the tire for 6 sets. When I started I was using 50 pounds for generally 3-4 sets. It is a glorious day in western PA, I was able to take my shirt off while tire dragging....yes, several cars crashed as they gawked at my hulk-like physique, but that is a consequence I am willing to deal with.  Couple stories: 1) My neighbor (young boy, about 20) said he wanted to train with me. We'll see what happens, I told anytime he sees me dragging my tire to come and join me. We could have some "I go, you go" action (although, we'd have to change weights!). 2) I was dragging my tire on Wednesday and I hear this strange noise coming down the street. I look up and there is a teenage boy riding a trick BMX bike towards me, the strange sound is his feet dragging on the pavement because the trick bike doesn't have brakes! His girlfriend (she must really trust him) is standing on the grind pegs from the back wheel with her hands on his shoulders. He says, "So what are you training for?" I tell him, "To get in the best shape of my life." He says, "Huh, are you a cop or something?" "No," I say, "I just enjoy working out." He wishes me well and is on his way. 3) My neighbor down the street comes up to me a few weeks ago and starts asking me about why I drag the tire. I explain the physiological reasons for doing it and he seems really interested, he looks in my tire to check out my design. The VERY NEXT day, I am working out and see this car REVERSING up the street toward me, I think, "What the heck is this person doing?" Well, it turns out to be my neighbor (didn't recognize the car coming from reverse), and he pops his trunk open and shows me his tire! He bought some rope and planned on making one ASAP. I see him a few days later and he tells me how much he loves dragging the tire....and he even convinced his wife to try it!
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James 1:16-17 ESV Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights With God's help...Mens sana in corpore sano Last edited by Commander; 11-12-2010 at 04:19 PM.
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#1246
11-13-2010, 12:31 AM
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My wife has been working hard to get a t-shirt design printed and she has achieved her first success!
http://www.splitreason.com/product/1054 Check it out if you have time....and feel free to buy one!  The rest of my wife's designs can be seen at threadless: http://www.threadless.com/profile/990308/charity_ryan
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James 1:16-17 ESV Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights With God's help...Mens sana in corpore sano Last edited by Commander; 11-13-2010 at 12:44 PM.
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#1247
11-14-2010, 07:27 PM
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Saturday - Completely Off
Not planned, but I usually just "go with the flow" on Saturdays. Went fishing for a few hours with my children, then took them to a skate park. Came home watched Spiderman 3 with my family. Watched the blood pressure scene with Jonah Jameson about 4 times because it is hilarious. Then my wife baked homemade pizza (extra meat of course!) and we played board games together. A great day. Sunday - Lats/Biceps AM - Tirework It was unexpected nice in the morning (for November), so I did some tire pressing, pulling and sprinting. Afternoon Pullup BW+5 (plus 10) BW+45 x 5 Bent Row 135 (plus 10) 185x5 125x16 105x10 Q reps Barbell Curl 65x12, 2 sets Entire Lat and Bicep portion of the workout was superset with bodyweight calve raises. Ab Wheel Rollouts superset with crunches ---- If the rain stops, I will drag my tire again. ---- 176 post feast day, 173 this morning.
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James 1:16-17 ESV Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights With God's help...Mens sana in corpore sano
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#1248
11-15-2010, 12:01 PM
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Well, it rained the rest of Sunday, so only 2 sessions.
Felt a cold coming on, I plan to do what I did last time and drown it with water and tea. I can beat it. Oh, and what's up with getting a cold on my DELOAD, screw deloads,  I don't need rest, lol. In fact, to make it worse, my cold comes on the day after a complete day of rest. Rest is overrated. ----- EDIT: Update - already seem to be feeling much better, maybe it was just a sore throat from runing with a tire filled with weights in cool weather, lol.  We'll see tomorrow morning, mornings are the worst when you catch cold. ----- Monday - OH Press Day, Day 4 of deload AM - Strength and Volume combined OH Press superset with Upright Cable Row 30x8 65 (plus 10) 135x3 Push Press 135 (plus 10) 165x3 Rack Press superset with Upright Cable Row 30x8 80 (plus 10) 140x3 OH Press superset with Upright Cable Row 30x8 105x5, 3 sets Push Press 130x5, 3 sets Rack Press superset with Upright Cable Row 30x8 100x10, 2 sets Tricep Extensions and Pressdowns, light ----- Diet update: Bodyweight average this week: 174.9 Gained roughly 1.5 pounds, a little fast for my liking, but I am not going to freak out, macros will remain the same for now.
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James 1:16-17 ESV Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights With God's help...Mens sana in corpore sano Last edited by Commander; 11-15-2010 at 06:42 PM.
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#1249
11-16-2010, 04:10 PM
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Tuesday - Day 5 of Deload, Lats/Biceps
AM - Strength and Volume session T-Bar 145 (plus 10) 185x5 Pullup BW+5 (plus 10) BW+45x5 BWx11 Lat Pulldown 70x8, 2 sets of Q reps Entire workout was superset with bodyweight calve raises (on a plate for stretch) Lunch - supposed to be tire work, but raining outside Front Squat 125 (plus 20) 185x3 Squat 185 (plus 20) 265x3 Rack Squat 265 (plus 30) 325x5 Bicep Curl 70x8, 4 sets superset with Stiff Arm Lat Pulldown 50x12, 4 sets
__________________
James 1:16-17 ESV Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights With God's help...Mens sana in corpore sano
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#1250
11-17-2010, 05:05 PM
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Wednesday - Inc Press
AM Close Grip Inc Press 105 (plus 10) 165x3 Inc Press 165 (plus 10) 185x3 145x5, 3 sets Flat Bench with chains - paused on chest 145x5, 3 sets 120x10 7 sets on Pec Deck for pump 7 sets on Tricep pushdown for pump Both done with very little rest Lunch - Tire Work Chest Press 62.5x6 sets Low Lat Row 62.5x3 sets High Row 87.2x3 sets Tricep Pushdown 25x2 sets Bicep Curl 37.5x1 set 5 sets bodyweight dips for pump 2 sets pushups for pump
__________________
James 1:16-17 ESV Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights With God's help...Mens sana in corpore sano
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