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From B-Rex to T-Rex

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b_rexIcon...26-11-2009 @ 22:36 
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jogging bottoms are like sweat pants
Member 935, 972 posts
SQ 220, BP 120, DL 227.5
567.5 kgs @ 97.6kgs UnEq		I've been following a wave periodization program since April and it works well for me. It's an 11 week cycle and breaks down as follows:

Weeks 1-4
7x5 (2x5, 2x5, 1x5, 1x5, 1x5 with increasing weights)

Weeks 5-8
7x4 (2x4, 2x4, 2x4, 1x4)

Weeks 9-11
6x3 (3x3, 2x3, 1x3)

Numbers are based on % of a given max. You are supposed to always have 1 or 2 reps in the tank at the end of each session. If you have less, you lower the max. Likewise, if you have more, you bump the max.

I break down my training as follows:
MON: 2 board press (above scheme) & upper body accessory
TUE: squat (above scheme), lower body accessory & light deadlifts (similar to above scheme but with fewer sets and lower % of max)
THU: bench press to chest (above scheme) & upper body accessory
SAT: light squat (see light deadlifts), light bench press (same) & heavy deadlifts (above scheme)

Tonight's session was the first of a new 11 week cycle.

BENCH WEEK 1
2 x 5 x 70
2 x 5 x 75
5 x 77.5, 82.5, 87.5kg

BW CHIN-UPS
3x5

ROWS FROM FLOOR
8 x 60, 70, 75, 80kg

FACE PULLS
2 x 20 x 25kg
b_rexIcon...28-11-2009 @ 13:16 
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jogging bottoms are like sweat pants
Member 935, 972 posts
SQ 220, BP 120, DL 227.5
567.5 kgs @ 97.6kgs UnEq		SQUAT
5 x 60, 80, 87.5, 90, 97.5, 102.5, 107.5kg

BENCH PRESS
2 x 5 x 60kg
3 x 62.5, 70, 75

SUMO DEADLIFT
5 x 100, 120, 120, 127.5, 127.5, 135, 142.5, 150kg
BoarIcon...28-11-2009 @ 13:19 
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Nothing left in the tank.
Member 5, 25597 posts
Administrator
final warning for kenders for insolence.
welcome mate ! that looks like a light sesh for a man of your strength and girth ?
BoarIcon...28-11-2009 @ 13:20 
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Nothing left in the tank.
Member 5, 25597 posts
Administrator
sorry ! just read the post above ..you have a plan !!
b_rexIcon...28-11-2009 @ 13:39 
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jogging bottoms are like sweat pants
Member 935, 972 posts
SQ 220, BP 120, DL 227.5
567.5 kgs @ 97.6kgs UnEq		Yeah was light day for squats & benches. Deads were heavy, I think 5x150 is a rep 'PR'.
FinchIcon...28-11-2009 @ 13:54 
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Gonna outlive my opposition !!
Member 123, 4038 posts
SQ 202.5, BP 135.0, DL 232.5
570.0 kgs @ 117kgs UnEq		*GBPF All England, August (assuming it's on again)

We are hoping to put the event on over the weekend of August 7/8 or 14/15, however we have to wait for the final confirmation of when the British events are taking place before we can make our offer to run the event again.
b_rexIcon...28-11-2009 @ 13:56 
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jogging bottoms are like sweat pants
Member 935, 972 posts
SQ 220, BP 120, DL 227.5
567.5 kgs @ 97.6kgs UnEq		Oh crikey, I get back from honeymoon on the 6th!
FinchIcon...28-11-2009 @ 13:57 
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Gonna outlive my opposition !!
Member 123, 4038 posts
SQ 202.5, BP 135.0, DL 232.5
570.0 kgs @ 117kgs UnEq		Then you should be fit!
LurkioIcon...28-11-2009 @ 15:20 
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as deep as his fat little body will allow
Member 265, 4173 posts
SQ 222.5, BP 142.5, DL 235
600.0 kgs @ 108kgs UnEq
IainKendrick said:Unless you very short and fat I am not sure cutting to the 90kg class is a good idea.


Did someone call?

Roll-Eyes
b_rexIcon...28-11-2009 @ 16:07 
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jogging bottoms are like sweat pants
Member 935, 972 posts
SQ 220, BP 120, DL 227.5
567.5 kgs @ 97.6kgs UnEq		Top set of deads. Last rep a bit sloppy I think.

b_rexIcon...30-11-2009 @ 22:30 
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jogging bottoms are like sweat pants
Member 935, 972 posts
SQ 220, BP 120, DL 227.5
567.5 kgs @ 97.6kgs UnEq
Post Edited: 30.11.2009 @ 22:33 PM by b_rex
2 BOARD PRESS
5 x 77.5, 77.5, 80, 80, 85, 90, 95kg

BW CHIN-UPS
5,5,4
alternated with
EZ CURLS
3 x 15 x 20kg

1 ARM DB ROW, REST PAUSE STYLE
L: 8,6,4 x 35kg
R: 8,6,5 x 35kg

INCLINE REAR DELT FLIES
2 x 10 x 5kg
b_rexIcon...01-12-2009 @ 22:17 
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jogging bottoms are like sweat pants
Member 935, 972 posts
SQ 220, BP 120, DL 227.5
567.5 kgs @ 97.6kgs UnEq		SQUAT
5 x 60, 80, 107.5, 107.5, 112.5, 112.5, 120, 127.5, 135kg
Belt for top 3 sets

GHRs
5 x BW
8, 6, 4 x mini band

SWISS BALL CRUNCHES (eww)
20, 15

CONVENTIONAL DEADLFT
5 x 100, 102.5, 107.5, 112.5, 120kg
No belt, all reps double overhand grip
b_rexIcon...02-12-2009 @ 13:35 
Avatar
jogging bottoms are like sweat pants
Member 935, 972 posts
SQ 220, BP 120, DL 227.5
567.5 kgs @ 97.6kgs UnEq
Post Edited: 02.12.2009 @ 13:45 PM by b_rex
I did some high reps curls on Monday as my elbows have been bothering me lately and I want to work my elbow flexors a bit to balance out all the pressing. Yesterday and today, my biceps have DOMS. This is an unusual feeling! I very rarely get sore from training these days unless I have a week off or do something radically different. And last night I think I must have slept funny because my left elbow is really sore - I can barely extend my left arm fully.

In summary, if my elbows had vaginas, they'd have sand in them.

Goals for 2010:
215/125/230 (+35/+17.5/+25)
Reach and maintain a bodyweight under 90kg
dr_hazbunIcon...02-12-2009 @ 20:30 
tabbouleh and fattoush salads were very refreshing
Member 267, 8548 posts
SQ 220, BP 165, DL 250
635.0 kgs @ 90kgs Eq		I went through a period of benching 4x a week between March and August last year; 2 bench only days and 2 on the three lift days. During that time I got slight tendonitis in my left elbow which was kept at bay by wearing an elbow sleeve. My bench press did go up from 117.5 to 140 during that time though!
b_rexIcon...03-12-2009 @ 23:07 
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jogging bottoms are like sweat pants
Member 935, 972 posts
SQ 220, BP 120, DL 227.5
567.5 kgs @ 97.6kgs UnEq		BENCH PRESS
5 x 60, 72.5, 72.5, 77.5, 77.5, 80, 85, 90kg

CHIN-UPS
4 x 4 x BW

BB ROWS FROM FLOOR
8 x 60, 70, 75, 75, 75kg

DB CURLS
3 x 12 x 10kg

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