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Post by Brent Wasylowski on Feb 15, 2013 12:49:27 GMT -5
Started cycling again for next contest. If all goes well it will be in Duluth MN May 11th. So 12 weeks out here we go.
Took time off from the heavy stuff to focus on core and endurance since November contest and cut a bunch of weight. Strength down big time. Starting off easing into it......
Feb 15th
BWT 183
Squat
345 x 4 w/ belt 315 x 6 w/ belt
Deadlift
545 x 3 w/ belt 400 x 4 x 4 w/ medium band
Good mornings w/ medium bands
225 x 4 255 x 4 275 x 4
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Post by Brent Wasylowski on Feb 16, 2013 19:45:27 GMT -5
Bench has lost a lot of strength last few months.
February 16th
Bench
245 x 4 255 x 3
275 x 2 (2 board)
275 x 3 (3 board) 285 x 2 295 x 1
205 x 6 (close grip)
Chinups bodyweight x 22 Lat pulldowns / face pulls sets of 10
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Post by McLifter on Feb 18, 2013 0:41:55 GMT -5
It's good to see you posting Brent. Do you always Squat and pull on the same day?
McLifter
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Post by Brent Wasylowski on Feb 18, 2013 21:16:37 GMT -5
February 18th
High Bar Squat (ATG / beltless) Focus here on staying tight and upright
275 x 6 315 x 4 x 2
Box Squat (beltless) One second pause, then explode off box
225 x 6 x 2
Rack Pull (beltless) Lowest pin that puts the bar 2" below knees
405 x 6 x 4
Bench Press One second pause on chest then explode
185 x 6 x 6
And to answer your question Broc, I do not always squat and pull on the same day. Base it on whatever I feel I need to work on that day.
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Post by Brent W on Feb 20, 2013 20:34:29 GMT -5
Feb 20th
Bench
250 x 4 260 x 2
Band press
135 x 4 155 x 3 x 3
Barbell rows
185 x 8 x 3
Core work (15mins)
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Post by thebruce on Feb 21, 2013 15:13:07 GMT -5
Good solid work in here. At 183 you are moving some nice weight. Really admire the beltless work on the 18th.
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Post by Brent W on Feb 22, 2013 20:29:24 GMT -5
February 22
BWT 184
Low Bar Squat (w/belt)
375 x 3 335 x 6
Deadlift (w/belt)
495 x 2 545 x 1 585 x 1 615 x 1
High Bar Squat (beltless w/ medium band)
225 x 6 x 2 245 x 5 255 x 5
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Post by Brent W on Feb 23, 2013 18:03:16 GMT -5
Feb 23
Bench
250 x 4 260 x 3 265 x 2 270 x 1 275 x 1
Bench w/ 60 lbs chain 2 second pause on chest
185 x 4 205 x 3 215 x 2 x 3 185 x 3 x 3 (close grip)
185 x 10 (close grip no chains with speed)
Chin ups
Bodyweight x 10 x 3
Barbell rows
195 x 6 x 3
Face pulls - sets of 10
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Post by Brent W on Feb 25, 2013 19:53:51 GMT -5
Feb 25
High bar squat 315 x 3, 345 x 2, 355 x 1, 365 x 1 275 x 8, 275 x 6 (beltless)
Rack pull 2" below kness, beltless 405 x 4, 495 x 4, 545 x 3, 495 x 6
Bench 2 second pause, explosive 205 x 6 x 6
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Post by Brent W on Feb 27, 2013 19:49:05 GMT -5
Feb 27th
Bench Press 260 x 3, 265 x 2, 275 x 1
Bench Press (light bands w/ 2 second pause) 145 x 4, 160 x 3, 165 x 2 x 3
Chin ups Body weight x 12 x 3
Face pulls - 2 sets of 15
Core work for 15 mins
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Post by McLifter on Feb 27, 2013 21:12:23 GMT -5
Nice solid work Brent! Brock
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Post by Brent W on Mar 1, 2013 17:49:24 GMT -5
March 1st
BWT 186
Squat w/ belt 365 x 2, 385 x 2, 405 x 2, 365 x 5
Deadlift 495 x 2, 545 x 1, 585 x 1 Had zero power in deadlifts today....
Hight bar squat beltless w / heavy bands 225 x 4 x 4
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Post by Brent W on Mar 4, 2013 20:45:43 GMT -5
March 2nd
Bench Press 275 x 2, 285 x 1
1 board 275 x 3
2 board 285 x 3, 295 x 2
3 board 305 x 2, 315 x 2
Pulldowns 10 x 2
March 4th
High Bar Squat beltless 275 x 2, 315 x 2 x 2
Deadlift w/belt
545 x 2, 605 x 2, 545 x 2 x 2, 405 x 6 x 2 (beltless)
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Post by Brent W on Mar 5, 2013 20:47:17 GMT -5
March 5th
Bench Press 265 x 2, 275 x 3, 285 x 2
W/ 60lbs chain, 2 second pause 185 x 3, 215 x 3 x 2, 225 x 2 x 2
close grip 225 x 4 (2 second pause, explosive) 225 x 6 (speed) 185 x 10 (speed)
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Post by Brent W on Mar 9, 2013 18:24:29 GMT -5
March 9
BWT 188
Squat 315 x 2, 345 x 2, 365 x 2, 315 x 4
Bench 225 x 4, 255 x 2, 275 x 2 Bands 135 x 3, 155 x 3, 175 x 2 x 3, 155 x 2
Deadlift 495 x 2, 545 x 2, 495 x 1, 405 x 2
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