Mar 18, 2013
This is going to be my lab tomorrow... I don't think I'm volunteering D:!!
^this isn't my video btw, our labs don't allow recording or pictures
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This is going to be my lab tomorrow... I don't think I'm volunteering D:!!
^this isn't my video btw, our labs don't allow recording or pictures
Anya is live and ready to show you everything. Watch her strip, dance, and perform exclusive shows just for you. Interact in real-time and make your fantasies come true.
Free to watch • No registration required • HD streaming
I missed 315 today -a weight I should have easily smoked- due to technical difficulties with my spinal erectors. Fuck. There's nothing in the world more demoralizing than missing a weight on MAX Day that you should have easily nailed. Especially when you're an inch shy of lockout. That's what happens when the muscles in your lower back cramp up, give out -all this in the matter of a millisecond mind you- and you lose your arch and your connection to the ground... All of a sudden you just become weak, you lose the tightness in your back and you thank God that Big Nicky The Greek is there to grab the bar before your arms fail and it caves-in your sternum. Clearly my posterior chain needs work.
This is the way of the modern world, everyone's vying for patronage.
Floor Press
45 x 10
135 x 5
185 x 5
225 x 1
275 x 1
280 x 1
DB Skulls + Lying Triceps Cable Extension
25's x 13 + 25 x 13
25's x 13 + 25 x 13
25's x 7 + 25 x 9
Triceps Press-Down
40 x 17
40 x 15
40 x 20
30 x 20
1-Arm KB SnatchÂ
R: 16kg. x 5 x 10
L: 16kg. x 5 x 10
We want more than wasting time waiting for something that will never come.
We want more than your dead end living. We want more than your broken dreams.
We want more than living because dying is the only other choice.
Bench Press
45 x 10
45 x 10
135 x 5
185 x 5
225 x 1
275 x 1 (2-Board)
295 x 1Â (2-Board)
295 x 1Â (2-Board)
300 x 1Â (2-Board)
310 x 1Â (2-Board)
225 x 5
Lying Triceps Extension
60 x 10
60 x 8
60 x 8
60 x 6
60 x 5
KB C&J
32kg. x 10
40kg. x 3
40kg. x 3
40kg. x 3
40kg. x 3
40kg. x 3
40kg. x 3
Ray and Nick both noticed that I have a nasty habit of exhaling my breath once I get my liftoff and thus, I loosen myself up right before I start my bench press. In doing so I fuck myself over and rob myself of strength.
So we repeated the single at 295, drawing my breath in just before the liftoff, and holding it the whole time. I was a lot tighter, and a lot stronger on that rep. So, next time I was up I called for 300 just to see what would happen. Same as the second single at 295, we broke each part of my setup down, piece by piece, Nick and Ray coaching me, got setup right, drew-in, sank, and held a deep breath, tucked my elbows real good on the way down -and lowered the bar a little faster, on Nick's advice- then touched the boards and slammed it back up. Felt easier than 295.
Called for 310, which according to my notes is a 5 pound PR. Made the lift. Had a great day.
I don't know where I'd be, if it weren't for the guys helping me out on Sundays. We all keep learning. We all keep pushing ourselves. We all keep doing what we can to keep having good days in the gym. The stronger guys keep noticing little things with our technique and we tweak it on their advice and we continue to get stronger. Keep pushing it, keep driving the weights up.
Carl came in after squatting in the 500's this weekend, and put in a good day's work with his shirt, today. He also offered me some good advice, too, which I took.
Nick had an excellent showing as well, his sticking point continues to stay gone as he continues driving the weights up.
Ray battled some massive weights as he always does. His wrist gave him some problems but we can work through that shit easy.
Jared nailed a nice PR today too. And Brad was missed.
Umbabarauma homem gol
Bench Press (Buffalo Bar)
55 x 5
145 x 5
195 x 1
235 x 1
255 x 1
Kettlebell Clean & Press
32kg. x 7
32kg. x 7
32kg. x 7
32kg. x 7
32kg. x 7
Triceps Press-Down
Run the stack from 90 to 10...
Got a nice PR on the buffalo bar bench. Nick crushed 350 pounds and Jared held his own nicely, too. Carl benched 405 shirted and had a great showing as well. It was a good day.
Anya is live and ready to show you everything. Watch her strip, dance, and perform exclusive shows just for you. Interact in real-time and make your fantasies come true.
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It's a plastic society.
3-Board Bench Press
45 x 10
45 x 10
135 x 5
185 x 3
225 x 1
275 x 1
295 x 1
310 x 1
Incline Log Press
105 x 15
155 x 11
165 x 8
DB Skulls
30 x 10
30 x 10
30 x 10
30 x 10
Triceps Extension
45 x 15
45 x 15
45 x 15
45 x 15
Everybody had a great day today- Ray smoked 465, Brad nailed 315, Nick hit his sticking-point on his top attempt and when he did, the bar stopped moving for a split second and then he powered through it and locked it out like a boss, and Jared held more weight than he ever has in his life on a bench, and fucking amazed himself when he locked it out. And I hit a nice 5 pound PR myself as well. Everybody put in a good day's work and everybody set a new PR. Good fucking day!
God damn right it's a beautiful day...
This weekend's highlights in-brief:
Squats (6.10.2012)
45 x 10
135 x 5
185 x 3
225 x 1
315 x 1
335 x 1
360 x 1
2-Board Bench Press (today)
45 x 10
135 x 5
185 x 3
225 x 1
275 x 1
295 x 1
305 x 1
I felt like shit going into the gym on Saturday and I didn't feel like doing my regular volume workout at 85% of this week's theoretical max. So I opted to test this week's theoretical max instead (360) and smoked it.Â
I'm glad to see that my program thus-far has yielded a predictable result- I've basically just been adding 5 pounds every week and doing the percentage off that new total. So I beat my meet best easily, by 35 pounds.
Bench conjugate day today was awesome! 15 pound PR's on the 2-board press from both Ray, and myself, and Brad and Jared kicked ass too. And as predicted, Nick is acclimating nicely. We had a great session this morning and Lord-willing the good times will keep on rolling and the gains will keep on coming.
Bombing hometowns I can watch it safe from harm, United Arab Emirates, still keep the gas in my car.
3-Board Bench Press
45 x 5
135 x 5
225 x 3
255 x 1
275 x 1
305 x 1
Another PR. After that we did our usual bulwark of accessory work and I'm too tired to post it all right now.Â
However, I will post a few more highlights:
*Ray crushed a new PR @455 pounds. Fucking smoked it. He's two months in and he's within 20 pounds of his shirted 3-Board Bench PR. He's showing no signs of stopping. He will legit get to a 500 pound flat bench RAW, in time; probably before he knows it. He had a phenomenal day.
*Brad nailed a nice PR @300, and this is his second week in. The kid works hard and has been making great gains throughout the course of his training. I know he'll work this system to its, and his, full potential and The Black Lodge expects great things from him. He kicked ass today.
*Jared has been doing his speed work diligently and today he had the opportunity to hold, and successfully press, 275. This is the most he's ever held before. He did an excellent job.
*Big Nick got tattooed yesterday, so he opted to chill, do some cardio and hold boards for us. He still had his trademark good sense, good humor, and intensity with him as always and he certainly helps me a lot. He ended up with the best pinup girl I have ever seen, on his chest. For his first tattoo. Fuckin' A Big Nick did it right.Â
Good day today.