Hellbound

Don't start new log here.

Hellbound

Postby Powerbuddha » Sun May 13, 2007 12:29 am

First an introduction: my name is Dalen Randa. I am a member of Diablo Barbell (http://www.diablobarbell.com) in Concord, California (near Oakland) and have been training conjugate style since joining there in 2005. I have been an APF lifter, achieving elite at 242 and 275, but am switching over to the UPA. My best lifts are 810 squat, 633 bench, 639 deadlift and a 2082 total.

I thought I'd come post my log here because, being a boneheaded Finn, I like associating with other boneheaded Finn's! LOL! Really, you folks have been doing some great things and I enjoy reading your logs - and I would appreciate any feedback!
Anger is the fuel that keeps me warm on the coldest of nights.



http://www.prowriststraps.com/dalen_ran ... werlifting
Powerbuddha
 
Posts: 567
Joined: Tue May 01, 2007 4:30 pm
Location: Diablo Barbell, Concord, CA

Postby Powerbuddha » Sun May 13, 2007 12:30 am

5/12

sled 90x6
mobility
hip w/u + shoulder w/u

15" box squat straight bar against blue bands
bar x 6
add bands
bar x 5
145 x 5
235 x 3
325x4x2
http://www.diablobarbell.com/videos/Tra ... ltron1.MPG
375x4x2
http://www.diablobarbell.com/videos/Tra ... ltron2.MPG
http://www.diablobarbell.com/videos/Tra ... ltron3.MPG

DE DL
275 x 1
315 x 3 singles
405 x 3 singles

power squat against monster black bands
245x5
445x5
535x5 - insane band tension... I loved it!

rev hyper
225x10
315x3x10

decline med ball abs
100# x 3 x 10

heavy hammer 1 x each hand
neck machine 60# x 60
static plate holds
10# x 60 secs each hand
25# x 5 secs each hand
25# x 10 secs each hand
Anger is the fuel that keeps me warm on the coldest of nights.



http://www.prowriststraps.com/dalen_ran ... werlifting
Powerbuddha
 
Posts: 567
Joined: Tue May 01, 2007 4:30 pm
Location: Diablo Barbell, Concord, CA

Postby Powerbuddha » Tue May 15, 2007 4:18 am

5/14

sled 90 x 6 x 200 ft trips
mobility+ foam roller
shoulder w/u with bands

DE Bench

Buffalo Bar bench against double minis and 80# chain
bar x10
100x8
140x6
190x4
add chain
230x3
add mini
140x3
230x6x3

quad mini floor press straight bar pinkies on rings
135x5
185x5
255x2 - too big of a jump for this much band tension...
235x4x4

Chest supported row
225x8x6

supine band pull aparts
purple/light x 4 x 15
supersetted with:
standing band neck pulls
mini x 4 x 10

power squat shrugs against monster black bands
645x10
735x10
825x10
915x10

spud abs 140x3x10
neck machine 60# x 25

Off for Bowen work, the magic of those healing hands!

Will post video tomorrow - I trained early so I left my camera at the gym so others could get the benefit of video feedback.
Anger is the fuel that keeps me warm on the coldest of nights.



http://www.prowriststraps.com/dalen_ran ... werlifting
Powerbuddha
 
Posts: 567
Joined: Tue May 01, 2007 4:30 pm
Location: Diablo Barbell, Concord, CA

Postby Jani Murtomäki » Tue May 15, 2007 7:08 am

Welcome to the forum Powerbuddha!
Jani Murtomäki
 

Postby Powerbuddha » Wed May 16, 2007 7:28 am

Thanks Jani!!



Video's from yesterdays DE bench
http://www.diablobarbell.com/videos/Tra ... ltron1.MPG
http://www.diablobarbell.com/videos/Tra ... ltron2.MPG
http://www.diablobarbell.com/videos/Tra ... ltron3.MPG


Today 5/15/07
ME Squat

sled 90x6
mobility foam roller
hip w/u with bands

Safety Squat Bar 38" chain suspended Anderson Squat (pr=520)
155x6
245x4
335x3
425x3
525x1 *pr
http://www.diablobarbell.com/videos/Tra ... ltron1.MPG
565 x miss - couldn't find the groove...
http://www.diablobarbell.com/videos/Tra ... ltron2.MPG

Dimmel dl's
295x3x12

Power squats against monster black bands
335x5
445x5
535x5

rev hyper
2 pl x 3 x 10
3 pl x 10
4 pl x 10
5 pl x 10

spud abs
140 x 10
160 x 10
170 x 10
180 x 10
Anger is the fuel that keeps me warm on the coldest of nights.



http://www.prowriststraps.com/dalen_ran ... werlifting
Powerbuddha
 
Posts: 567
Joined: Tue May 01, 2007 4:30 pm
Location: Diablo Barbell, Concord, CA

Postby Powerbuddha » Mon May 21, 2007 3:51 am

5/20

Spent my Thursday/Saturday workouts doing a mini cut for the Navy Reserves Physical Fitness Assessment. It was close, but I passed. I was actually over by a little bit, but they give some leeway if you do well on the physical portion. So, then I swam 450 meters and did pushups and situps and did well enough to be given the extra consideration for being fat. Great fun. Will have to do this again in 6 months!
Anger is the fuel that keeps me warm on the coldest of nights.



http://www.prowriststraps.com/dalen_ran ... werlifting
Powerbuddha
 
Posts: 567
Joined: Tue May 01, 2007 4:30 pm
Location: Diablo Barbell, Concord, CA

Postby Powerbuddha » Tue May 22, 2007 3:40 am

5/21

DEB

sled 90x6 x 200 ft trips
mobility - foam roller
bench w/u with bands
neck machine 70# x 50
heavy hammer stretches
spud abs 140x4x10

DE bench straight bar against double minis
barx10
95x8
135x6
185x4
225x8x3

floor press against quad minis
135x8
185x5
245x3x5
255x5

will finish back and shoulders tomorrow, had to go get Bowen magic done!
Anger is the fuel that keeps me warm on the coldest of nights.



http://www.prowriststraps.com/dalen_ran ... werlifting
Powerbuddha
 
Posts: 567
Joined: Tue May 01, 2007 4:30 pm
Location: Diablo Barbell, Concord, CA

Postby Powerbuddha » Thu May 24, 2007 5:11 am

5/23
missed yesterday due to a 15 hour day at work chasing a turd that tried to kill a cop Friday night.

MED
(had to due it at the base gym...)

pin 2 rack pull
135x8
225x6
315x4
405x3
495x2
585 x miss
585x1, no belt, no dl suit, crappy bar - called it there

green band gms
5x20

hack squat thingy, a couple sets up to whatever
abs

make up work -
bent rows - 4 sets
bent db raises - 4 sets

commercial gyms suck. Did spend a bunch of time helping out an old guy who used to compete in the 70's work on his bench form to help take pressure off his shoulders. He was beyond being a nipple presser, damn near brought the bar down to his throat... Good guy though!
Anger is the fuel that keeps me warm on the coldest of nights.



http://www.prowriststraps.com/dalen_ran ... werlifting
Powerbuddha
 
Posts: 567
Joined: Tue May 01, 2007 4:30 pm
Location: Diablo Barbell, Concord, CA

Postby Powerbuddha » Fri May 25, 2007 7:06 am

DE bench video from Monday 5/21
http://www.diablobarbell.com/videos/Tra ... ltron1.MPG



5/24

mobility
shoulder w/u with bands
sled 90x6

MEB

floor press (pr=385)
barx10
135x8
185x6
225x4
275x3
315x2
365x1
405x1*
http://www.diablobarbell.com/videos/Tra ... ltron1.MPG
435xmiss
http://www.diablobarbell.com/videos/Tra ... ltron2.MPG
425x1* - ugly, but good - see the video for the nice contortions...
http://www.diablobarbell.com/videos/Tra ... ltron3.MPG

shirted pin press - pin 21
585x5
635x5 gassed on this.

tate press
60's x 10
80's x 10
90's x 10

seated rev hyper row
315 x 10 x 10

seated overhead db press
60's x 20
70's x 17

spud abs
140x3x10
Anger is the fuel that keeps me warm on the coldest of nights.



http://www.prowriststraps.com/dalen_ran ... werlifting
Powerbuddha
 
Posts: 567
Joined: Tue May 01, 2007 4:30 pm
Location: Diablo Barbell, Concord, CA

Postby Powerbuddha » Sat May 26, 2007 10:53 pm

5/26

DES

mobility
hip w/u
shoulder w/u
sled 90x6

15" box squat straight bar against blue bands (pr=505)
barx6
145x4
235x3
325x2
375x3x2
http://www.diablobarbell.com/videos/Tra ... ltron1.MPG
415x2x2
http://www.diablobarbell.com/videos/Tra ... ltron2.MPG
http://www.diablobarbell.com/videos/Tra ... ltron3.MPG
465x2
http://www.diablobarbell.com/videos/Tra ... ltron4.MPG
505x1
555x1 *pr
http://www.diablobarbell.com/videos/Tra ... +blues.MPG


DE DL against green bands
275 x 2 singles
325x1
365x1
415x1

rev hyper
315x3x10

spud abs
90# x 50
Anger is the fuel that keeps me warm on the coldest of nights.



http://www.prowriststraps.com/dalen_ran ... werlifting
Powerbuddha
 
Posts: 567
Joined: Tue May 01, 2007 4:30 pm
Location: Diablo Barbell, Concord, CA

Postby Powerbuddha » Mon May 28, 2007 10:53 pm

5/28

mobility
shoulder w/u
skipped sled, because group was threatening to start without me...

DEB

DE bench straight bar against mini bands
barx10
95x8
135x6
215x4
255x8x3
http://www.diablobarbell.com/videos/Tra ... ltron1.MPG
http://www.diablobarbell.com/videos/Tra ... ltron2.MPG

3 board rev green band bench with 160# chains
315x5
405x5
455x3x5

seated overhead db press
55's x 20
80's x 12
105's x 5

GHR
bwx3x6

heavy hammer 1 set

fat bar lat pulldowns
185x5x10

sled static lat pulls
90x2 trips

alt db curls
30's x 10
35's x 10
40's x 10

plate holds
10# x 60 sec
25# x 20 sec
Anger is the fuel that keeps me warm on the coldest of nights.



http://www.prowriststraps.com/dalen_ran ... werlifting
Powerbuddha
 
Posts: 567
Joined: Tue May 01, 2007 4:30 pm
Location: Diablo Barbell, Concord, CA

Postby Powerbuddha » Wed May 30, 2007 5:00 am

5/29

ME GM

sled 90x6
mobility
hip w/u

38" chains suspended giant cambered bar good morning (pr=600)
150x8
240x5
330x3
420x2
510x1
560x1
605x miss twice - recorded it, but not worth posting... Lost my balance on the first attempt, got pissed and tried again before I could recover and missed it again.

GHR's
mini band x 2 x 8
light band x 2 x 6

power squat
add 1 pair green bands
535x5
add 2nd pair green bands
535x5
735x5
825x5

rev hyper
3 plates x 4 x 10

spud abs
130x4x10

decline s/u
against double mini x 2 x 6
Anger is the fuel that keeps me warm on the coldest of nights.



http://www.prowriststraps.com/dalen_ran ... werlifting
Powerbuddha
 
Posts: 567
Joined: Tue May 01, 2007 4:30 pm
Location: Diablo Barbell, Concord, CA

Postby Powerbuddha » Fri Jun 01, 2007 5:36 am

5/31

sled 90x6
mobility
bench w/u
heavy hammer

MEB

bench - shirt-a-rama!
raw
barx10
95x8
135x6
185x4
225x3
275x3
315x3
365x2
405x1
add Kitana
2 board 585x1
3 board 545x3
full range 605 x miss
http://www.diablobarbell.com/videos/Tra ... ltron1.MPG
switch shirts to Kitana double ply
full range 605 x miss
http://www.diablobarbell.com/videos/Tra ... ltron2.MPG
switch shirts to Metal Pro
full range 605 x 1
http://www.diablobarbell.com/videos/Tra ... ltron3.MPG

I keep looking for the "magic shirt" and always come back to what works best for me - the Pro... I didn't even jack the shirt down and 605 will make a good opener (606...)

band pushdowns
green x 5 x 10

seated rev hyper row
365 + double lights x 10
365 + double lights+double mini x 10
405+ double lights+double mini x 2x10

Jesse shrug
blue bands x 4 x 25

A fun day! A whole bunch of folks doing tuning for the meet in two weeks, so a lot of shirt action going on.
Anger is the fuel that keeps me warm on the coldest of nights.



http://www.prowriststraps.com/dalen_ran ... werlifting
Powerbuddha
 
Posts: 567
Joined: Tue May 01, 2007 4:30 pm
Location: Diablo Barbell, Concord, CA

Postby Powerbuddha » Sun Jun 03, 2007 9:05 pm

6/2

Was going to work up to my squat opener to make sure the suit/briefs combo works, but the tendons in my forearms were still AFU from benching on Thursday. Shut it down at 445 when I couldn't even pull the Ace on without feeling like I was going to throw up from the pain. Got acupuncture -Thanks Vince! It helped get it calmed down considerably. Then a little blood flow stuff:

Rev hypers 2 sets
45 deg hyper 2 sets
GHR 2 sets
spud abs 2 sets

Helped clean up and move stuff around in the gym and then went off to get Bowen done to help further relieve the pain.

Last night was my first formal Navy function. Diana and I attended the Battle of Midway memorial dinner at the Marine Memorial Hotel in San Francisco. Had to wear a uniform version of a tuxedo. Beautiful hotel. Incredible event - got to meet a few of the 35 Midway vets that are still going strong. And got to meet the Chief of Naval Operations - the top boss in uniform for the Navy. Will do it again next year.
Anger is the fuel that keeps me warm on the coldest of nights.



http://www.prowriststraps.com/dalen_ran ... werlifting
Powerbuddha
 
Posts: 567
Joined: Tue May 01, 2007 4:30 pm
Location: Diablo Barbell, Concord, CA

Postby Powerbuddha » Tue Jun 05, 2007 4:04 am

6/4 - back to work

mobility
bench w/u
heavy hammer
band traction

DEB

DE bench straight bar no contrast
barx10
135x8
185x6
225x2x3
http://www.diablobarbell.com/videos/Tra ... ltron1.MPG
275x2x3
http://www.diablobarbell.com/videos/Tra ... ltron2.MPG
315x2x3

3 board rev green band with 160# chain
405x5
455x5
495x5
545xpinned... Couldn't find the groove!

fat bar lat pull downs
185x10
275x2x10
315x2

rickshaw shrugs
315x12
405x3x10

plate holds
10# plates x 30 sec, 50 sec

alt db curls
30's x 3x10

GHR
bwx3x10

spud abs
180x3x10
Anger is the fuel that keeps me warm on the coldest of nights.



http://www.prowriststraps.com/dalen_ran ... werlifting
Powerbuddha
 
Posts: 567
Joined: Tue May 01, 2007 4:30 pm
Location: Diablo Barbell, Concord, CA

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