Update
Tues. 11/29/11
ME Lower
Rev. Band Pulls (Avg. band)
- Will: Worked up to 585×2, raw
- Daniel: Up to 685×1, in briefs
- Tim: Up to 685×1, raw
Usual assistance work followed.
Thurs. 12/1/11
Upper
Bench
- Daniel worked up to 585×1 3B in his shirt
- Tim worked up to 315x6x4 sets in his slingshot
Lots of Assistance work followed.
Daniel is getting some good work in his shirt. Tim’s chest has been injured somehow, so he is using a slingshot to work around pain during benching.
Sat. 12/3/11
Lower
SSB Box Squats
- Glen worked up to 365×1
- Will worked up to 385×1 followed by 245x5x5 sets
Box Squats + choked green band + 1 chain per side
- Tim worked up to 375x2x10 sets, 415×2
Sun 12/4/11
ME Upper
Tim was deloading this day, so he didn’t really do anything except spot and load.
Rev. Band bench (light band)
- Will worked up to 465×1
- Glen worked up to 365×1
- Carter worked up to 545×1 2B in his shirt
Box Squats (Daniel only)
- Daniel worked up to 505×1, 555x1x2 sets
Tues. 12/6/11
ME Lower
Tim was still deloading, so he didn’t do much. Will and Daniel took the day off.
Deadlifts
- Glen worked up to 385×3 (PR)
Thurs. 12/8/11
Upper
Bench
- Daniel worked up to 405×2
- Tim: up to 335x6x4 sets in his slingshot
Lots of accessory followed.
Recent Training
I have to apologize to the few people that keep up with this blog. I’ve been doing a horrible job of keeping it up to date. Here’s some recent training. I’m posting this from memory, so it might be off here and there.
Sat. 11/12/11
Squat
Will: Free Squat w/ straight bar, raw
Worked up to 355×5
Glen: Free Squat w/ straight bar, raw
Worked up to 235x5x5 sets
Tim: SSB Box Squats + Choked green bands, briefs
Worked up to 335x2x10 sets, 385x2x2 sets
Assistance Work:
6″ Mat Pulls + Quad Mini Bands, Seated SSB GM, Rev. Hyper, Band Leg curls, Abs
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Sun. 11/13/11
Glen was out sick due to food poisoning so it was Will, Daniel, and Tim training.
ME Upper
Floor Press
Will: Up to 385×1
Daniel: Up to 385×1, Rev. Light Band: 455×3, 495×1
Tim Up to 385×1 (PR), Rev. Light Band: 455×1
Accessory:
JM Floor press, Band Pressdowns, CS Rows, Band Pull-Aparts, Plate Raises, Curls, Abs
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Tues. 11/15/11
ME Lower
Deadlifts (Will and Glen only)
Glen: Up to 355×5 (PR)
Will: Up to 385×3, 405×1
Box Squat w/ straight bar (Daniel and Tim only)
Daniel: Worked up to 555×1 in briefs
Tim: Worked up to 555×1 raw, 705×1 in briefs, 745×1 in briefs w/ rev. monster mini
Accessory: Rev. Hyper, Chins, GHR, Abs
Good day. Will is still dropping weight and doing well with it, but his training has been hit or miss lately due to constant traveling for work.
ME Upper
Bench
Will: Worked up to 345×5
Glen: Worked up to 325×1 into foam for a PR
Tim (deloading): Worked up to 275×5 w/ rev. grip
Accessory Movements (everyone does something different):
DB Bench, Banded CS Rows, Chins, Bradford Press, Blast Strap Push-ups, Band Pressdowns
Conditioning:
Tim & Glen: 5 – 100 ft trips w/ prowler + 90
Will has been traveling a lot lately for work and has asked Tim to update the posts in his stead. Glen is making some great progress in bench. He has increased his bench by almost 50 lbs in the past 2 months! It’s almost as if we know what we’re doing here at DSBB.
Lower
SQUAT
Squats:
Group 1:
Will: 340×5, 385×3, 430×1
Daniel: up to 555×1
Glen: 5 sets of 5 then up to 375×1
Squats against Greens:
Tim and Carter: 375x2x10sets, 415×2
Will, Tim & Daniel:
Prowler for 8 trips
Speed Pulls, GHRs, Reverse Hypers
Solid session. 5 guys today so we split into 2 groups due to guys doin different stuff.
Deadlift
DEADLIFT
Deadlift:
Glen: up to 365×3, 315x3x3sets
Tim: up to 565+100ish pounds on chain for a PR single
Daniel: up to 585×1 in briefs
Will: up to 385×10 – rehab going strong
Assistance was back raises hypers and abs. Solid training night.
Bench
BENCH
Raw Bench:
Will: up to 340×10
Daniel: up to 340×9
Tim (deloading): up to 225x5x2sets
Assistance was Dips, Pullups, Bradford Press, Abs, Bis & Tris
Solid session.
Squat
SQUAT
Raw Squat:
Will: up to 295×5, 340×5, 380×5
Tim: up to 475×6 – PR
Daniel: deloading up to 285×1
Tim did Deadlifts with the SSB on his back for 3 or 4 sets
GHR Back Raises:
3 sets of 10
GHR:
3 sets of 12
Abs
Solid session. Will’s bodyweight was 249, he is following Keifer’s carb night protocol while continuing his rehab. Tim hit a raw PR. Daniel hit a big deadlift PR Thursday so he is deloading after a few weeks of pushing it.
Here is a picture of Tim being an idiot:
Lower Work
LOWER
I am going to break this into 2 groups…
Group 1:
Raw Squat:
Will: up to 340×5, 385×3, 430×3
Daniel: up to 330x3x3sets
Deadlift:
Will & Daniel both up to 405×5
Group 2:
Deadlift:
Tim: up to 495×6
Glen: up to 275x5x5sets
SSB Low Box Squat:
5 working sets of 5
Assistance for everybody was a mixture of the following:
GHRs
Reverse Hypers
Abs
Solid training night for everyone, done in under an hour. Will and Daniel are still rehabbing low backs and both lifted pain free and all lifts were very easy. Tim and Glens pulls were solid. Overall very solid night. Also, our dip attachment came in, built by SnP Equipment, click on the logo down and to the right to get in touch with Scott about any equipment needs you have.
Bench
BENCH
Bench:
Will: up to 385×5 raw, up to 585×2 (1st rep 2-board, 2nd rep 1-board) shirted
Daniel: up to 385×1, 585×1 to a 3-board shirted
Tim: up to 305×6 raw
Glen: up to 280×1 raw
Accessory work was a mix of pullups, CS Rows, Rolling DB extensions, Band Pushdowns, Rotator Cuff work, and Bi’s.
Solid day for everyone today. Been a while since Will or Daniel shirted up and it went well.
Upper
UPPER
Military Press:
Will: up to 205×8
Tim: up to 175×6
Glen:
Speed Bench: 135x3x9sets against minibands
Assistance was a mix of:
Pullups: 30 reps
Chest Supported Row: 60 reps
Chain Press: 30 reps
Band Pushdowns & Swiss Bar Curls: 75 reps & 30 reps
Solid night. The military pressig is fun and a nice change of pace. Will is going to focus on trying to push this lift up overte next few months. Tim will be doing military work for the next month or so before getting back to speed work.
Bench
BENCH
Raw Bench:
Tim: up to 285×6
Daniel: up to 365×3
Will: up to 365×3
Reverse Band Bench:
Will: up to 550×1 – PR
Daniel: up to 525×1 – PR
Swiss Bar Bench:
3 sets of 8
Pullups:
50 reps
Side/Front Laterals:
3 sets of 8 each
Band Pushdowns:
75 reps
Solid day for everyone.
Squat
SQUAT
Squat:
Will: up to 325×3, 375×3, 405×6
Glen: box squats 195x5x5sets
GHRs:
3 sets of 12
GHR Back Raise:
3 sets of 12
Abs:
50 reps
Reverse Hypers:
2 sets of 10
Solid day. Just Will and Glen today. Should have the whole crew back next Saturday.
Upper
UPPER
Bench (Dynamic Effort):
9 sets of 3 against doubled minibands, 3 different grips
Military Press:
Tim & Glen did 4 sets at lighter weight
Will worked up to 195×8
Chest Supported Rows w/fatgripz:
5 sets of 10
Band Pullaparts:
4 sets of 12
Band Pushdowns:
4 sets of 25
Abs
Good session. Tim is still recovering from the meet so all his work was very light. Glen is doing well so far and still learning. Daniel trained at the Lions Den in Athens tonight and pulled, I think he worked up to 495×3 on deadlifts. Will got his work in a well hitting 531 Military work after speed bench.
Lower/Deadlift
DEADLIFT
Will:
Barx10x2sets
135x5x2sets
225×5
275×5
315×5
365×10
Reverse Hypers:
3 sets of 15
KB Stiff Legs:
3 sets of 10
All I had time for, had to get in and help with the kiddo. Good session, still training in the pain free zone and feeling great. Body is healing and starting to come back around.
Upper
UPPER
Will (deload):
Military Press:
Barx10x3sets
105x10x2sets
135x5x3sets
Pullups:
3 sets of 10
CS Rows:
3 sets of 16
Band Pushdowns and Band Pullaparts
Glen benched up to 265×2 and did a lot of form work.
Tim’s meet is Saturday…game time.
Deadlift
DEADLIFT
Will: (deload) 225×5, 275×5, 315×5
Daniel: up to 455x4x2sets
Hypers, GHRs, Abs for accessory
Tim’s meet is Saturday, so he is just coasting in. Will is in his deload week and Daniel is taking a deload after Tim’s meet.
Upper
UPPER
Tim:
Bench:
185x5x5sets
Wi:
Military Press with Texas Squat Bar:
Up to 215×3 & 145x10x3sets
Assistance work was pullups, rotator cuff work, DB Rows, Bis ad Tris.
Good session, done in around 30-45mins. Tim is coasting now for his meet. Will’s Military Press seems to have gone up despite not really training it for 6 months, haha.
Bench
BENCH
Bench:
Daniel: up to 585×1 2-board (PR) with a near miss at 605 full range
Tim: worked up to his opener at 460×1 full range then shut it down
Will: up to a set around 500 then shut it down due to elbow and shoulde pain
Glen (new guy): up to several sets around 225
Carter: up to some sets around 500 in his short getting ready for his meet
Assistance was DB Presses, CS Rows, and some tricep work.
Squat
SQUAT
Squats:
Tim: up to 705×1 in full gear, last heavy squat before the meet
Daniel: Up to around 500 for a couple doubles
Will: up to 435×5 raw
GHRs, Reverse Hypers and Abs for accessory work
Solid session. Tim is dialing it in for the meet.
Squat
SQUAT
Squats:
Tim: up to 735×1 full gear PR, 800×1 with reverse bands
Daniel: up to 605×1 full gear
Adam: up to 415×1 in briefs
Will: up to 415×7 raw
Assistance was a mix of RDL, DL’s, Reverse Hypers, GHRs and Abs
Prowler Challenge:
40 yard sprints with 145lbs total weight
Horns down, Handles on way back
60 seconds rest between pushes
3 rounds (6 total pushes)
…this sucks no matter how often you do it
Good session. Tim is in his Circa Max phase of his squat cycle and seems to be peaking nicely for the meet. Daniel hit a fast 605 and shut it down. His training will be hit or miss during football season. Adam had a decent day and Will is doing fine with his back.
Squat
SQUAT – Suit Work
Squat:
Tim: up to 725×1
Will: up to Mid and upper 600′s
Daniel: up to low 600′s
Assistance was minimal.
Tim had a decent day, Will and Daniel sucked.
BENCH
BENCH
Bench:
Tim: 225×5, 275x5x5sets
Daniel: up to 440×1 raw, PR!
Will: up to 605×1 shirted full range PR!
Assistance was a mix of CG Bench, CS Rows, Band Pull aparts, Band Pushdowns, Curls and Abs
Solid session. Will got some shirt work in as he will miss Sundays Max Effort session and Daniel took a heavy raw bench as he may be working Sunday as well. Tim is deloading this week.
Max Effort Lower
ME LOWER
Tim was deloading and did SSB Front Squats and some accessory work.
Here is what Will did:
Deadlifts:
135×10 (5 conv, 5 sumo)
225×6 (3 conv, 3 sumo)
315×4 (2 conv, 2 sumo)
405×4 (2 conv, 2 sumo)
Add briefs:
495×1
545×1
565×1
Suit:
585×1
GHRs:
3 sets of 10
GHR Back Raise:
3 sets of 10
Seated SSB Goodmornings:
2 sets of 20
Abs:
A bunch of reps causing rediculous ab cramps
Tim was deloading so the hardest thing he did was push the Prowler in 100 degree heat…I’m pretty sure he almost died. Will was pulling straight weight for the first time since his back injury so he was just testing the waters, he is on the right track.
Max Effort Bench
ME BENCH
Floor Press:
Will: up to 435×1 (PR)
Tim (deloading): up to 255x5x2sets
CS Rows:
3 sets of 20 (10 low handle, 10 high)
Side/Front Laterals, Band Pushdowns, Band Pull Aparts
Light crew today due to kids bday parties. Good session though.
