4/9/13
Bench press
135 x 1 x 8
225 x 1 x 8
305 x 5 x 3
225 x 1 x 8
incline bench press
135 x 1 x 8
185 x 4 x 7
Longfist - line drills and forms
4/9/13
Bench press
135 x 1 x 8
225 x 1 x 8
305 x 5 x 3
225 x 1 x 8
incline bench press
135 x 1 x 8
185 x 4 x 7
Longfist - line drills and forms
i'm nobody...i'm nobody. i'm a tramp, a bum, a hobo... a boxcar and a jug of wine... but i'm a straight razor if you get to close to me.
-Charles Manson
I will punch, kick, choke, throw or joint manipulate any nationality equally without predjudice.
- Shonie Carter
4/10/13
Deadlift
225 x 1 x 5
275 x 1 x 5
315 x 3 x 4
Shrugs
225 x 1 x 8
275 x 1 x 8
315 x 3 5
Triceps pressdown
130 x 5 x 8
Shoulder press
135 x 5 x 10
Power cleans
135 x 5 x 5
i'm nobody...i'm nobody. i'm a tramp, a bum, a hobo... a boxcar and a jug of wine... but i'm a straight razor if you get to close to me.
-Charles Manson
I will punch, kick, choke, throw or joint manipulate any nationality equally without predjudice.
- Shonie Carter
4/11/13
Longfist
Chin na
Forms
i'm nobody...i'm nobody. i'm a tramp, a bum, a hobo... a boxcar and a jug of wine... but i'm a straight razor if you get to close to me.
-Charles Manson
I will punch, kick, choke, throw or joint manipulate any nationality equally without predjudice.
- Shonie Carter
Sorry for the delay in response. I was drunk when I posted that, and forgot that such a thing even happened. Not surprisingly, I'm also drunk now, and thus found my way back to the forums.
I just maxed out at 475 on squat. I was going for 475 on deadlift as well, but I strained something in my side / lower back. It first happened during my 465 squat (you can see me wince when I take the belt of in the vid below), but it wasn't bad at all. I was going to wait a week or so to do the max pull, but I was supposed to help someone with their deadlift two days later, so I ended up going for it since I was already at the gym. I felt a pop and a hot burning pain shortly after 405 broke the floor, and I was initially worried something completely let go. No bruising or swelling at all though, and it's feeling a lot better a week out, so I think it will be fine. I have it narrowed down to either my transverse abdominis or my quadratus lumborum. And with this information, it will take exactly as long to heal as without it. Treatment is identical though. Two semesters of PT school and another 30k in debt is awesome.
where's my beer?
Oh, the vid: http://www.youtube.com/watch?v=mbtN_LY0OjA
Also, I did pull 445 3x2 at the end of my last program:
http://www.youtube.com/watch?v=36i6lChfy3E
Not very happy with my form on the deadlift. I normally don't have that amount of lumbar flexion, but I also don't normally pull with a belt. For me, on the deadlift, I think the belt does more harm than good because of my comically short torso.
Last edited by GunnedDownAtrocity; 04-14-2013 at 09:33 PM.
where's my beer?
Thanks man! Yeah low bar with a fairly narrow stance for a powerlifter. Odd combo, but it's worked out well for me.
where's my beer?
Not bad! I like the gym too. We need a dungeon like that here.
i'm nobody...i'm nobody. i'm a tramp, a bum, a hobo... a boxcar and a jug of wine... but i'm a straight razor if you get to close to me.
-Charles Manson
I will punch, kick, choke, throw or joint manipulate any nationality equally without predjudice.
- Shonie Carter
4/12/13
Deadlift
225 x 1 x 5
275 x 1 x 5
315 x 3 x 5
Cybex bent row
205 x 5 x 8
Lat pulldown
150 x 5 x 8
DB curls
45 x 1 x 8
55 x 5 x 5
60 x 5 x 3
BB curls
90 x 5 x 8
i'm nobody...i'm nobody. i'm a tramp, a bum, a hobo... a boxcar and a jug of wine... but i'm a straight razor if you get to close to me.
-Charles Manson
I will punch, kick, choke, throw or joint manipulate any nationality equally without predjudice.
- Shonie Carter
4/15/13
Bench press
135 x 1 x 30
225 x 4 x 5
Incline bench press
135 x 1 x 10
155 x 1 x 10
Cable lower chest raise
30 x 3 x 10
Total: 100 reps
triceps pressdown
120 x 4 x 10
Teppo
4 x 10
Dips
2 x 10
Total: 100 reps
i'm nobody...i'm nobody. i'm a tramp, a bum, a hobo... a boxcar and a jug of wine... but i'm a straight razor if you get to close to me.
-Charles Manson
I will punch, kick, choke, throw or joint manipulate any nationality equally without predjudice.
- Shonie Carter
4/16/13
Squats
225 x 1 x 10
315 x 2 x 10
Kneeling hamstring curl
180 x 2 x 10
jumping squats
185 x 1 x 10
Lunges
40 x 3 x 10
Step ups
40 x 1 x 10
Total 100 reps
Forms
i'm nobody...i'm nobody. i'm a tramp, a bum, a hobo... a boxcar and a jug of wine... but i'm a straight razor if you get to close to me.
-Charles Manson
I will punch, kick, choke, throw or joint manipulate any nationality equally without predjudice.
- Shonie Carter
4/18/13
DB shoulder press
50 x 5 x 8
Lat raise
30 x 3 x 10
Bent lat raise
50 x 3 x 10
Total reps: 100
Pull ups
40
Falls
Rolls
Shuai chiao
Forms
Last edited by SevenStar; 04-24-2013 at 08:11 AM.
i'm nobody...i'm nobody. i'm a tramp, a bum, a hobo... a boxcar and a jug of wine... but i'm a straight razor if you get to close to me.
-Charles Manson
I will punch, kick, choke, throw or joint manipulate any nationality equally without predjudice.
- Shonie Carter
4/23/13
Deadlift
225 x 1 x 5
315 x 1 x 5
405 x 2 x 2
425 x 2 x 2
315 x 5 x 4
Cybex seated row
180 x 8 x 8
bench press
135 x 1 x 30
225 x 1 x 7
275 x 5 x 3
225 x 3 x 5
Shrugs
275 x 6 x 8
225 x 2 x 8
Run stairs
3 flights x 3
i'm nobody...i'm nobody. i'm a tramp, a bum, a hobo... a boxcar and a jug of wine... but i'm a straight razor if you get to close to me.
-Charles Manson
I will punch, kick, choke, throw or joint manipulate any nationality equally without predjudice.
- Shonie Carter
4/26/13
Fire fighters' cpat training
Push ups
Max in 45 secs x 2
Shaolin sit ups
Max in 45 secs x 10
Gong li quan
i'm nobody...i'm nobody. i'm a tramp, a bum, a hobo... a boxcar and a jug of wine... but i'm a straight razor if you get to close to me.
-Charles Manson
I will punch, kick, choke, throw or joint manipulate any nationality equally without predjudice.
- Shonie Carter
Bench press
135 x 1 x 30
225 x 1 x 8
305 x 3 x 2
275 x 3 x 4
225 x 3 x 6
Incline bench press
135 x 1 x 10
185 x 2 x 5
155 x 2 x 8
BB shoulder press
Superset:
125 x 8
115 x 8
95 x 8
Giant set:
115 x 8
115 x 8
115 x 6
115 x 5
115 x 4
i'm nobody...i'm nobody. i'm a tramp, a bum, a hobo... a boxcar and a jug of wine... but i'm a straight razor if you get to close to me.
-Charles Manson
I will punch, kick, choke, throw or joint manipulate any nationality equally without predjudice.
- Shonie Carter