pullinbigs training log.

P

pullinbig

Community Veteran
joined a new gym after a few weeks off and started afresh with a new routine that will evolve over time. i will keep it updated and the first post will be all workouts from when i started this time.

sets x reps if more than 1 work set is performed. no trainer/briefs on squats unless noted.

2/21/2005 mon:
pause squats 2x5 405# no wraps, no belt

2/22/2005 tues:
315x5 raw flat bench, last warm up
medium grip bench purple bands dbld 5x2 185# 1x1 225#
cable push downs 190# 18,12
45° rear delt fly 2x10 40#
hammer strength militarys 1x10 2plt/side 1x5 2plt+1qt/side

3/02/05 wed:
pause squats 2x5 1x2 (groin) 405# no wraps, no belt
pull thrus 2x10 190#

3/03/05 thur:
315x5 raw flat bench, last warm up
MGB purlpe bands dbld 6x2 205# missed rep 2 set 6
hammer strength militarys 1x10 2plt/side 1x4 3plt/side
push downs 190# 18,13
45° rear delt fly 2x10 45#

3/07/05 mon:
pause squats 2x5 425# no wraps, no belt
pull thrus 2x10 190#
hammer strength calves 2x5 4plt
hammer strength abs 2x14 4plt

3/08/05 tues:
315x6 raw flat bench, last warm up
MGB purple bands dbld 3x2 215#, 3x2 205#
hammer strength militarys 1x10 2plt/side, 1x6 3plt/side
push downs 190# 21,16

3/10/05 thurs:
deads 2x5 495# no belt
wide stance band/neck GMs. 2x10 2 purple bands, 1x10 1 purple+1green
HS pull downs 2x6 2plt+1qt/side
HS iso rows 2x10 2plt/side, 1x10 2plt+1qt/side
cable hammer curls straight bar 1x10 100#, 1x10 130#

3/13/05 sun:
sled 135# for about 400yds. Didn’t time it or measure it.
That damn hill almost killed me =0l

3/14/05 mon:
pause squats 2x5 455# no wraps, no belt
HS abdominals 2x20 4 plts.
band/neck GMs 1x20 blue band, 1x10 blue+purple.
HS seated calves 2x10 4 plts.

3/15/2005 tues:
315x5 flat raw bench last warm up
MGB purple bands dbld 3x2 215#, 1x1 215#, 1x0 205#
HS militarys 1x10 2plts/ide 1x4 3plts/side
cable push downs 190# 18, 15
45° rear db delt flies 2x10 40#
if I dont move up next week on these ill do some rep work for a few weeks or so.

3/17/05 thurs:
sldl 1x8 405#, 1x4 495# no belt
bentover bb rows 1x6 405#, 1x4 455# (lost form) belt and straps
HS pull downs 2x6 2plts/side
cable hammer curls straight bar 1x10 100# 2x8 140#

3/18/05 fri:
took buster for a walk. 135# 400yds in the mud
damn these these are tough

3/19/2005 sat:
sled work, 135# approx 250yds
pulled backwards, facing the sled, much tougher.

3/21/05 mon:
pause squats 2x5 455# no wraps no belt.
band/neck gms 1x20 blue band, 1x15 blue+130lbs, 1x10 blue+green+130#
HS seated abs 2x20 4plts.
HS seated calves 2x10 4plts.

3/22/05 tues:
medium grip speed bench, purple bands dbld 4x6 135#
HS militarys 1x10 2plts/side, 1x7 3plts/side
cable push downs 190# 17,13
45° rear db delt flies 2x10 40#
Felt slightly overtrained on bench work. May take next bench day off.

3/23/05 wed:
sled pull, 135# .4 miles
half in mud/gravel other half on pavement.

3/24/05 thurs:
band/neck/db gms medium stance,1x10 2 blue bands, 2x10 2 blue bands+170#
HS abs 2x20 4plts
stiff leg pull thrus 2x10 200#
face pulls 2x10 135#
cable hammer curls straight bar 2x10 140#

3/26/05 sat:
sled 135# .2 miles in the grass.

3/28/05 mon:
new bench shirt 2x2, 495#
flat raw paused bench 3x4, 315#
HS militarys, 1x8, 3plts/side
cable push downs 202.5 14,12
pull aparts green band, 3x10
defiantely over trained on bench work, next week off.
3rd week in a row I felt sluggish on chest work.

3/29/05 tues:
squats 495 x 5, 545 x 5 wraps+belt
band/neck/db GMs 2 blue band x 10, 2 blue+190# x 10
HS seated abs 4plt x 20, 6plt x 20
HS seated leg curls 2plt x 15

3/30/05 wed:
sled dragging, 135# x .2 miles in the grass

3/31/05 thurs:
sled dragging, 135# x .2miles in the mud and grass.

4/01/05 fri:
deads 545 x 5 Reset for each rep raw no belt.
stiff leg pull thrus low pulley 202.5 x 20
HS seated abs 2 x 20 6plts
adduction 40# x 10 single leg low cable pulley
abduction 40# x 10
upright leg raises 40# x 10
face pulls 210# x 10
HS seated leg curls 2plt x 15
 
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good to see you posting this..
i see you doing some over head preses, you normally do some stuff like that? i remeber you saying you couldnt with your shoulder and stuff??
 
adding them back in for bench assistance. so far so good. if they start to give probs i'll drop them and quick.
 
Dlove said:
Hey big what's sled work?
Click to expand...

i have a sled that i stack weight on and drag it around the farm out here.

hers a pic. just tie a rope thru the hole and the other end around my weight belt and start dragging. the sled weighs 45lbs so I add 2 plates and its 135. never in a million years would i have guessed that 135lbs would whoop my ass so bad.

its a great exercise to improve squats and deads. in fact i have a routine written up that will hit the entire body with just the sled and bands. unles you competeing in a strength sport like PLing, SM or O lifting its all anyone needs to add serious size. cost a total of about 300 bucks to have a complete home gym.

ironaddict has a training template for just sled use. he'll prolly post it over here sooner or later.
 
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Damn that sled work's no joke. I gotta tell the Raven's about that one, LOL. I live on a farm too but it's real hilly. I can just see my girlfriend and her kid watchin me with that sled going threw the farm. That must work wonders.
Didn't you say your 47? Man I hope to have half the strentgth and energy that you got at 47. Im 28 and would probably last all of 5 min's on the sled. Im gonna work my way up though cause deads are my best and favorite lifts, and that sled's gotta improve deads. You must have wings like batman for lat's, LOL.
 
my farm is hilly as well. i got have a couple of different courses laid out and measured off. one has the green monster on it. 50yds of man killing rough terain hill. nice and steep. check out this pic of part of one of the courses i got set up. from the highest fence post dwon to the pond is one hill. the pic dont do it justice either.

you guys like the rainbow?
 
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sets x reps if more than 1 set perfromed.

4/05/05 tues:
Squats 585 x 5 raw w/wraps+belt
band/neck gms 2 x 15 2 blue bands
HS seated abs 2 x 20 6plts
abduction 40# x 20 single leg low pulley
adduction 40# x 20 single leg low pulley
 
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heres an odd story to tell. well as you know i am having as RH and a 45° hyper made. last night before i left the gym i was talking with a guy i just met and he said they used to have a reverse hyper in the gym but took it out to make room for the smyth machine.

so i said what happened to it and he said its stored in a barn somewhere. i said where? he told me so then i found out who owned it and called him up. well its mine now for 200 bucks. fucking sweet. i dropped it off at the shop for a couple of mods so i can get into my house. its all welded together so i am having them take it partially apart and bolt it back together. this way i can get it in my house and then reassemble it.

also picked up the metal today to start on the 45° hyper and dropped it off at my brother in laws shop along with the RH. also having a bar lift made to leave at the gym for loading deads. they dont have one and its a pain doing it the old fasion way.

looks like ill be set in the couple of weeks. sled, rh, 45° hyper, bands at home and the rest i need at the gym.
 
yeah we got a bunch of barns but they all full of stuff.

got an extra bedroom that'll hold the RH and 45° hyper. once i get it setup ill post a couple of pics. the rh was made in a local shop but is very sturdy and heavy as hell (maybe 200lbs). heavy duty bearings on the swinging arm and made out of 2x2 11g steel.

bru bru is making the 45° hyper out of the same stuff. it wont be adjustable though itll be made to fit my fat ass.

on a side note:

i been back training 6 or 7 weeks this go round. i can honestly say i am having as much or more fun in the gym now as i ever have. even after a fairly long break from squatting and pulling heavy i still got a few lifts left in the ol bones. hitting the 585 x 5 on squats last night (no spot, raw/wraps + belt) surprised me abit. havent been that heavy in along while. the 545 x 5 deads (raw no belt) felt good last week too. when i hit the 805 suited squat last year i was hitting squats 625 x 5 (raw/wraps plus belt). shit im almost here. in fact i believe i could have hit it yesterday. Ill be patient though.

when i pulled the 675 2 years ago i was pulling 585 x 5 with a belt. Im close to that now and have only pulled 2 times this year. my grip is off some (the 545 was tough to hold for 5 reps, i got it though) so i bought 4 grippers ranging from 100-300. squeezing them now. damn the 300s are too tough for me, i can close them about half way. i can close the 100 and 150s but not the 250s or 300s.

nuff rambling.
 
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sets x reps if more than 1 work set

4/08/05 fri:
Band/neck/db/sl/gms 2 x 10, 2 blue bands + 220#
SL cable pull thrus low pulley 202.5# x 20
HS seated abs 2 x 20 6plts.
Face pulls 2 x 6 225# (form sucked on these)
HS iso lat row 2 x 10 8plts.
Hammer curls straight bar 2 x 10 140#
 
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4/11/05 mon:
Squats 405# x 20
SL cable pull thrus low pulley 202.5# x 20
adduction single leg low pulley 50# x 20
abduction single leg low pulley 50# x 20
 
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4/12/05 tues:
Flat raw bench paused, 315# 5 x 4reps
HS seated military 3plt/side x 6
Cable push downs 202.5# x 15,13

flat raw benching felt weird. i have done very little of this over the last couple of years. may stay with it a while just for the hell of it, if my shouders hold up. ill keep it light as you can see. i like the paused reps as well. my chest is nice and sore today. and that dont happen very often doing alot of top end work.

btw gotta call from a couple of the guys who are doing the wpa worlds later this month and the apf seniors in june. they want me to come bench with them on fridays and do some shirt work. its at my old gym so i prolly hit um up. asking me to come by and bench is their way of saying they need a handoff man for heavy benches. =0l
 
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