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Post by marshalljohnson on Dec 13, 2010 0:01:58 GMT -5
My prayers have been answered and the clock is counting down. No more walking weight out at the sportscenter for squat. My friend and training partners Ed and Kemper ordered a monolift for the public to use. It should arrive early January. Squats felt strong today and the confidence was high.
Safety Bar Box Squat with blue band tension
165+bandx3
255+bandx3
345+bandx3
435+bandx3
525+bandx3
615+bandx3(metal ace pro breifs added)
705+bandx3
755+bandx3
Hack Squat 4 sets of 10
Just machine weightx10
2platesx10
2plates and 2 25's x10
4platesx10
Machine Leg Curls 4 sets of 10
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Post by marshalljohnson on Dec 14, 2010 15:30:29 GMT -5
Phase 1 of the chaos method is complete. The first 5-6 weeks of training is spent using either chains or bands every single training session. I do this for a couple reasons. First I feel that lifting with resistance is a great way to build all out brute strength. Second right after a meet, well at least for me, is the worst time mentally for training. Its a time of rest and repair and your just not moving the same weight you were before. You focus on numbers so much you drive yourself crazy. When using resistance you dont really know how much weight you are moving exactly. You just focus on training hard. Now that the first phase is up I will work on my heaviest triple in just breifs alone for 3-4 weeks.
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Post by marshalljohnson on Dec 15, 2010 15:13:23 GMT -5
Today was deadlift day, I was a little worried cuz last week went so terribly but I had good sleep last night and ate a good breakfast and of course my good friend Jakd 3D came to my rescue. I am all done with resistance training and I am focusing on heavy sets of 3 straps down.
Deadlift Sets of 3 Straps Down
135x10
225x5
315x3
405x3
495x3(briefs added Metal King Sumo Pro)
585x3
635x3
Rack Pulls Bar Below The Knee
405x3
495x3
585x3
635x3
Machine Single Leg Curl
4 sets of 12
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hoss
Full Member
Posts: 137
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Post by hoss on Dec 18, 2010 11:44:47 GMT -5
great squats with SSB!
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Post by marshalljohnson on Dec 18, 2010 19:48:24 GMT -5
Bench night, first night back in my bench shirt. I was expecting a trainwreck cuz its been almost two months out of my shirt. It went very well for my first night.
Bench sets of 3
135x10
225x3
275x3
315x3
365x3
405x3(off 3 board)
425x3(off 3 board)
455x3: Bench shirt added-Rage x 2ply
500x2-This was an ugly set, forgot to bench aggressive. I benched slow instead.
500x3 smoke show
-I have to remember to bench fast and aggressive or my shirt will tighten up so fast.
Reverse Band Bench(Raw)
365x3
405x3
455x3
Cable Pressdown 4 sets of 12
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Post by marshalljohnson on Dec 19, 2010 19:16:19 GMT -5
Squats felt good tonite, as good as they can feel walking them out and having a narrow stance. Mono will be here soon thankfully. I am still workin on heavy sets of three.
Squat sets of 3(warm up off box)
140x10
230x5
320x3
410x3
500x3
600x3(Box takin away and briefs added)
650x3
700x1
-I gassed out at 700 and missed my set of 3, I was forced to punish myself for missing my weight
Stiff Leg Hanging GM with Cambered bar
135x20
185x15
225x12
225 to failure(15reps)
-chewin back vomit
Walking Lunges With 135 on the bar
4 sets(length was 10 steps total per set)
Ended the work out with a puking session, if you arent puking you aren't punishing enough. Hopefully next week I will have learned my lesson and hit my weight.
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hoss
Full Member
Posts: 137
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Post by hoss on Dec 21, 2010 15:23:19 GMT -5
noting better then a little puke session
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Post by marshalljohnson on Dec 22, 2010 15:16:23 GMT -5
I was still sore from sunday so it was a chore getting warm for deads today. I ended up lifting raw again today. Deads and lockouts felt very strong today.
Raw Deadlift
135x3
225x3
275x3
315x3
365x3
405x3
455x3
495x3
545x3
585x3
Raw Conventional Rack pulls bar below knee
315x3
405x3
495x3
585x3
635x3
This was the end, quick day, dealing with alot of soreness, had to get the two major lifts in. I will do more assistance lifts next wednesday.
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Post by marshalljohnson on Dec 28, 2010 18:17:19 GMT -5
We had the privelage of squatting at P-Town barbell over christmas break. I wasnt planning on being able to go as heavy as I did but everything felt amazing. Squat Sets of 2 135x10 225x5 315x2 405x2 495x2 600x2(Metal Ace Pro breifs added) 675x2 735x2 800x2 www.youtube.com/watch?v=X0gDF8PHU40Zerhcers 135x10 135x10 185x8 |
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Post by marshalljohnson on Dec 30, 2010 15:17:54 GMT -5
Deadlift sets of 2 Briefs only
135x10
225x5
315x2
405x2
495x2
585x2(Metal King Pro Briefs added)
655x2
675x1( first rep was smooth, just couldnt finish the 2nd rep)
Conventional Raw rack Pulls( Bar bellow knees)
405x2
495x2
585x2
635x2
675x2
cardio
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Post by marshalljohnson on Dec 30, 2010 16:12:44 GMT -5
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Post by andreww on Dec 30, 2010 21:11:40 GMT -5
Holy shit thats some awesome intensity!
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Post by marshalljohnson on Jan 2, 2011 17:32:59 GMT -5
Training is rolling right along. I am finally able to shirt up on a regular basis with the help of random gym rats.
Bench Sets of 2
135x15
225x5
275x2
315x2
365x2
405x2 off 3 board
435x2 off 3 board
455x2 shirt put on
500x2
530x2
550x2
Dips 4 sets of 12
Tricep Press down 4 sets of 12
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Post by marshalljohnson on Jan 2, 2011 17:34:04 GMT -5
Time for squats. It was a decent day considering I had to walk the weight out and had to squat with a narrow stance. I didnt hit the same weight as last weekend but that was off a mono and wide stance so I guess I could take that into consideration.
-Squat sets of 2 straps down
135x10
225x5
315x2
405x2
495x2
545x2
600x2 (metal ace pro briefs added)
650x2
725x2
-Hanging C-Bar Good Mornings
135x5
185x5
225x2
315x2
405x2
-Kettleball Hip Thrusts
50lb ball 4 sets of 12
-GHR's
4 sets of 12
-Machin leg curls
4 sets of 12
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Post by marshalljohnson on Jan 5, 2011 15:05:49 GMT -5
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