Tyler's Training

[tyler]

Sept.7.2010 DELB

12" Box Squats w/purple bands chocked twice(100lbs) 90sec rest
165x2
165x2
165x2
165x2
165x2
165x2
165x2
165x2

Elevated Bulgarian Split Squats
20s x8/leg
20s x8/leg

BB Hip ext(feet on bench)
135x10
135x10
135x10

Seated cable crunches
60x15
60x15
60x15
60x15

I lowered the box height and took a closer stance this week. It took a few sets to get the speed up, I should took a few more warm up sets. Still good speed though. Bulgarian split squats were done with one foot elevated on bench and I kept these light and low volume. BB hip ext did the job. seated cable crunches were really heavy and hard to get all the sets and reps. In hindsight, I should of only made a 5lb jump from last week.

[tyler]

Sept.9.2010 UBRD

DB Bench Press
70x15
70x12
70x13

V-grip Pulldowns
100x12
120x12
120x12
120x12

DB Skull Crushers
35x10
35x10
35x6
35x5

B/O DB Flyes(thumbs up)
30x12
30x12
30x12
30x12

Very close grip rope pushdowns
40x15
40x15
40x15
40x15

Great workout, felt leaving like a ballon. Over the next 3 weeks really gonna try to push the reps up in the DB Bench and the DB skull crushers.

[thebruce]

Wicked volume nice pump and flush. I love that stuff. Pooh Poohed by some powerlifters but cycled with your heavy compound movements you could have a winner.

[tyler]

Sept 10, 2010 8:52:21 GMT -5 thebruce said:

Wicked volume nice pump and flush. I love that stuff. Pooh Poohed by some powerlifters but cycled with your heavy compound movements you could have a winner.

Thanks Bruce.

[tyler]

Sept.10.2010 MELB

3" Platform Deadlifts w/chains(75lbs)
135x1
205x1
275x1
325x1
375x1
405x1
365x1(back not wanna work anymore)

Walking DB Lunges
70's x5/leg
70's x5/leg
70's x5/leg

Reverse Hypers
15
15
15
15

Lying Leg raises
8lb ball x15
8lb ball x15
15
15

Little nervous driving to the gym today. I wasn't sure how it would go. My goal was 400lb pull off the 3" platform with 75 lbs of chain attached . The lighter weights were feeling fast and 375 felt strong so I decided to make it 405. Came off the ground with good speed but I had to fight to lock it out. Just as I locked it out, the chains fell off one side, no big deal thou. My drop set with 365 was not happening. Stepped on the platform and didn't budge, refocused and pulled it it for a single, attempted another, got it off the ground but my back was done for the day. walking Db lunges felt strong, just a little wobbly on the 2nd set. Nothing to say about the asst work.

[tyler]

Sept.13.2010 MEUB

Standing Strict Press
75x3
95x3
115x2
135x1
155x1
170x1
180xM

Narrow grip Floor Press
155x5
175x5
195x5
195x5
195x5

Chest suppt Row
110x12
120x12
120x12

Superseted with

Band Face pulls(purple)
15
15
15

2.25" DB hammer curls
30x10
30x10
30x10
30x10

Didn't know what to expect with the press today tied my previous PR and 180 was just above my head for about 5 seconds just couldn't lock it out. Lack of tricep strength is definitely hindering me on that lift. Floor press felt strong and I hope these increase my pressing power. Increased the weight on chest rows and they felt good. Thick DB hammer curls were hard to hold on to. Cheated a few reps on the last set.

[tyler]

Sep.14.2010 DELB

Deadlifts w/light green bands (70lb at lockout)
255x2
255x2
255x2
255x2
255x2
255x2
255x2
255x2

Front Squats
135x10
185x10
225x12 PR+3 reps

Back extension(BB on neck)
50x10
50x10
50x10

Seated Cable Crunches
60x15
60x15
60x15
60x15

Fantastic workout today. Increased the bar weight by 20 lbs and the band tension by 20lbs for deadlifts today. The first rep of each set was fast and second rep just wasn't feeling right. Next time I do speed work for deads I'm dropping the 2nd rep and increasing the sets to 12 and just doing singles. Then came front squats. 185 for 10 was too easy, so I thought for sure I was going to get the tenth rep with 225 I missed 3 weeks ago. When I hit 10 with more in the tank I went for 2 more reps with the possibility of one more but my wrist just couldn't hold it anymore. Back ext really worked the hamstrings today and ab work was easier this week. Setting PRs is fun!

[thebruce]

Congrats on the PB glad to see you are enjoying and improving your WO's.

[tyler]

Sept 15, 2010 12:05:07 GMT -5 thebruce said:

Congrats on the PB glad to see you are enjoying and improving your WO's.

Thanks. Ive been using the conjugate method of training and it is some of the most fun Ive had training.

[tyler]

Sept.16.2010 UBRD

DB Bench Press
70x15
70x13 PR+1
70x15 PR+2

Vgrip Pulldowns
120x12
120x12
120x12
120x12

DB Skull Crushers
35x10
35x10
35x8 PR+2
35x6 PR+1

Rope Face Pulls
40x15
40x15
40x15
30x15

Very Close Grip Pushdowns
45x15
45x15
45x15
45x12

Felt a bit slow during my warmup today, that FS took a bit outa me. I still managed 3 more total reps on the DB bench. I willed 3 more total reps on the DB skull crusher. I plan to get 4 sets of 10 with that weight in 2 more weeks. I moved the weight up on face pulls by 5 lbs felt kinda heavy so I dropped the weight for the last set. Pushdown I didn't get all my reps on the last set. Good workout.

[tyler]

Sept.17.2010 MELB

14" Box Squats
135x5
185x3
235x2
275x1
315x1 PR+15lbs
350x1 PR+50lbs
375xM
315x5

Bulgarian Split Squats(foot on bench)
40x5/leg
40x5/leg
40x5/leg

Dimels
135x15
135x15
135x15

Decline Situps(wt overhead)
25x10
25x10
25x10

Well managed a 50lb PR in the box squat and 375 stapled me to the box. I do think that weight is doable just having a hard time setting up in that squat rack. Not a power rack. Bulgarian splits squats were hard to balance but the weight was manageable. Dimels were very fast and wtd situps were tough.

[tyler]

I was out of town for a few days and didnt get very many calories in and the ones I did weren't the greatest. So training was not going to be the best today.

Sept.22.2010 MEUB

Bench Press w/chains(50lbs)
95x3
135x3
175x1
200x1
210x1
220xF
185x4

2.25" BB standing strict press
100x5
125x5
155x4 pr+5lbs

2.25" DB 1 arm rows
60x15
60x15
60x20

DB skull crushers
35x10
35x10
35x9 pr+1
35x7 pr+1

Lever machine shrugs
400x15
400x15
400x15

I suck at benching. I dont know how to bench. In the past I just thought benching was just take the weight and press. Trying to set up and use your entire body is proving quite difficult. The bench I used today was about 12" of the ground so it was hard to set my feet up. I should got a spot for 220 cause as soon as it left my chest I just put to the lowest pin didnt really go for it. OH press felt like crap my back wasnt having it for some reason. I managed more reps in the DB skull crushers. Decent workout, I guess.

[McLifter]

There are always things that you can tweak when doing the lifts. It helps if you can train with someone that is familiar with the conditions of a competition. You may want to schedule some sessions with one of some of the other ironheadz that post here in order to get some assistance and to maximize your mechanics and your present strength level. Often with a few suggestions and some small changes you can add 25 - 50# to your lift just because your set up is better and you are utilizing all of your muscles.

McLifter

[tyler]

Sept 25, 2010 11:18:12 GMT -5 McLifter said:

There are always things that you can tweak when doing the lifts. It helps if you can train with someone that is familiar with the conditions of a competition. You may want to schedule some sessions with one of some of the other ironheadz that post here in order to get some assistance and to maximize your mechanics and your present strength level. Often with a few suggestions and some small changes you can add 25 - 50# to your lift just because your set up is better and you are utilizing all of your muscles.

McLifter

Thanks for the advice.

I will have to make it out to one of those bench workouts for some tips. I work evenings so I will have to see when it will be possible.

[tyler]

Sept. 24.2010 MELB

16" Rack Deadlifts
135x5
225x5
315x3
365x1
415x1
465x1
500x1 PR+50lbs
525xF
450x6

500 was a easy solid rep. Thought 525 would go but I couldnt get psyched up enough and it didnt move. Then came 450. I did 6 and thought I try and set a rep PR as well. I went for 7 and then pop. A disc in my lower back popped out, again. In hindsight, shoulda just went for 5 easy reps instead of trying to gut out 7. Anyway, back is feeling better today, hopefully Ill be able to train upperbody in a few more days and a light lower body next week.