Hellbound

Don't start new log here.

Postby Powerbuddha » Wed Jun 06, 2007 5:48 am

6/5

MES - put some volume in rather than ME and let my tendons rest...

mobility
hip w/u

belt squat
2 pl x 5
2 pl + 25 x 5
3 pl x 5
3 pl + 25 x 2 barely...

power squat against green bands
445x5
535x5
645x5
735x5

GHR
mini x 10
light x 10
green x 10
blue x 4

rev hyper
2 pl x 10
3 pl x 3 x 10

decline med ball situps
100# ball x 3 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 » Fri Jun 08, 2007 6:32 am

6/7

MEB

mobility
bench w/u

Football bar bench (pr=410)
barx10
95x8
135x6
185x4
225x3
275x3
315x3
365x2
395x1
415x1*pr
430xmiss

band tri press downs
green band x 5 x 20 each

sled rows 1 trip = 20 pulls
5pl x 2
6pl x 2

Jesse shrugs
blue bands x 4 x 25
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 Jun 09, 2007 10:28 pm

6/9

Mobility
hip warmup

free squat straight bar, no contrast
barx5
145x5
235x3
325x3
415x6x2, light. fast. form dialed in.

rev hypers
spud abs
done. Last workout before UPA Diablo meet next Saturday. Ready to rock.
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 17, 2007 6:54 am

squat - bomb with 815.

Went bench only -

600 good (I guess that's a UPA Masters bench only record...)
639 miss twice

I thought that I could get away with the predator briefs, Ace suit combo without ever having tried it in training... Plus the Ace fit different after having lost 20 pound... (go figure). I was pissed, but can't be pissed at anyone but me. I knew I was taking a risk and it backfired. I got 8 weeks to get this shit straightened out for Cincinnati. I got some good shirt/bench advice from Jim Burdette, hope to incorporate that. Much thanks to Ted for his coaching, Mario for knee wraps and handoffs, Hillary, Suzette and Chris for table coordination/announcing, my wife Diana for the video's and overall support, and all the Diablo's, TST's, Reno-ites, SBB's and all others for making it another great Diablo meet!

Video's are uploading at

http://www.diablobarbell.com/videos/Con ... 206-16-07/

Mine are listed under Daltron...
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 Jun 23, 2007 5:23 am

Came in Monday 6/18 and did some rehab/blood flow stuff

Back in the groove 6/22

DES

hip w/u
mobility

rev monster mini 13.5" box squat w/straight bar
started out with a Frantz canvas I got used (no briefs) - seems to fit right, but it is a VERY different feel than the Ace I have grown to love...
255x5
455x2
off with the canvas, just briefs
545x6x2
635x2

power squat against green bands
605x3x5

rev hypers
spud abs
bs with Smelly and Jim x 10000

tired
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 Otto » Sat Jun 23, 2007 11:29 am

Keep Going! :)
Otto
 
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Joined: Wed Apr 18, 2007 4:32 pm
Location: KARKKU Alias tuppukylä

Postby Powerbuddha » Sat Jun 23, 2007 3:45 pm

Otto wrote:Keep Going! :)


Thanks Otto!
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 26, 2007 6:24 am

6/25
AM workout
sled 90x6
neck machine 60# x 50
spud abs 140x4x10
band neck pull aparts
mini x 4 x 10
alt db curls
30's x 10
35's x 10
40's x 10
heavy hammer

DEB
sled 90x6

arch bar against minis
bar x 10
95 x 8
135 x 6
185 x 4
235 x 8 x 3
http://www.diablobarbell.com/videos/Tra ... IM2858.MPG

quad mini floor press
135x5
235 x 5 x 5

sled rows (trip each 20 pulls)
6 pl x 2
7 pl x 2
8 pl x 2

power squat shrug against green bands
875 x 10
1075 x 10,12 - tried for 20 on second set and started to pass out at 12, so, like a pussy, I stopped...

10# plate holds
30 sec
70 sec

heavy hammer, again
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 Jun 27, 2007 6:44 am

6/26

The group had already started when I got there (late...) and I had to jump in, no stretch, no w/u, no mobility, no sled...

MED

pin 2 pull (pr=655)
225x5
3315x3
405x3
455x2
495x2
545x1
585x1
625x1
http://www.diablobarbell.com/videos/Tra ... ltron1.MPG
660x miss twice, still pleased as my low back did NOT shut down for the first time in forever!! Bowen works!!!!
http://www.diablobarbell.com/videos/Tra ... ltron2.MPG
http://www.diablobarbell.com/videos/Tra ... ltron3.MPG

SSB 36" chain suspended Anderson squats
155x5
205x5
245x5
295x5
345x5

rev hyper
3 pl x 3x10

spud abs
120x3x10
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 29, 2007 7:03 am

6/28

sled 90x6 200 ft trips 3 fwd, 3 bkwd
mobility
shoulder w/u

MEB

2 board fat bar bench against chains
95x10
135x8
225x6
225 + 80# chains x 3
225 + 160# chains x 3
225 + 240# chains x 1
225 + 320# chains x 1
225 + 360# chains x 1
http://www.diablobarbell.com/videos/Tra ... ltron1.MPG
230 + 400# chains x miss
230 + 400# chains x 1
http://www.diablobarbell.com/videos/Tra ... ltron2.MPG

rev green band bench
comp grip 225x50
narrow grip 225x21

lat medley superset
prone row
225x3x5
and fat bar pull downs
130x3x10
and chest supported row
185x3x5

rickshaw shrugs
225x4x10

heavy hammer
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 Jul 01, 2007 12:55 am

6/30

Sled 90x6 3fwd, 3bck
mobility
hip w/u
shoulder w/u
db press 30's x 50 for bloodflow and w/u

SSB Box squats against blue bands
14.5" box
barx5
155x3
245x3
335x3x2
http://www.diablobarbell.com/videos/Tra ... ltron1.MPG
down to 13.5" box
335x5x2
http://www.diablobarbell.com/videos/Tra ... ltron2.MPG

DE dl against doubled green bands
225x1
315x1
405x2 singles
455x1
495x1 *pr

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

decline s/u with 100 med ball on chest
3x10
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 Jul 03, 2007 6:00 am

7/2
AM session

Prowler 90 x 4 x 300ft trips 1min intervals
standing abs 90x50
reverse hypers 180x20

PM session

sled 90x6
mobility
bench w/u with minis

DEB

Arch Bar w/minis
barx10
95x8
135x6
185x4
225x3
275x7x3
285x3

quad mini floor press - Pinkies on Rings
135x5
205x5
255x3x5
275x2x5

Sled Row - trip = 20 pulls
7 plats x 2
8 plats x 2
9 plats x 1
10 plats x 1

power squat shrug against green band
825x10
915x10
1005x10
1100x10

plate hold
10# x 90 sec
25# x 15 sec

heavy hammer
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 Jul 04, 2007 6:49 am

7/3

mobility
hip w/u
too freakin hot to pull a sled...

ME GM

40" chain suspended Giant Cambered Bar GM
150x8
240x4
330x3
420x3
420 + 80# chains x 1
420 + 160# chains x 1
http://www.diablobarbell.com/videos/Tra ... ltron1.MPG
420 + 240# chains x 1
http://www.diablobarbell.com/videos/Tra ... ltron2.MPG
420 + 320# chains x 1
http://www.diablobarbell.com/videos/Tra ... ltron3.MPG
420 + 400# chains x 1
http://www.diablobarbell.com/videos/Tra ... ltron4.MPG
470 + 400# chains x 1 - GRINDER!!!
http://www.diablobarbell.com/videos/Tra ... ltron5.MPG

belt squat
275x5x5

spud abs
160x4x10

rev hyper
180x4x10
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 Jul 06, 2007 6:31 am

7/5

Part I
neck machine 65 x 50
45 deg hyper bw x 15
spud abs 130 x 50

MEB

mobility
bench w/u

straight bar bench w/ chains
135x10
185x8
225x6
275x6
275 + 80# chains x 3
275 + 160# chains x 2
275 + 240# chains x 1
275 + 280# chains x 1
http://www.diablobarbell.com/videos/Tra ... IM2975.MPG
275 + 320# chains x 1
http://www.diablobarbell.com/videos/Tra ... IM2980.MPG
275 + 360# chains x miss
http://www.diablobarbell.com/videos/Tra ... IM2985.MPG
275 + 345# chains x 1 - for the win...
http://www.diablobarbell.com/videos/Tra ... IM2990.MPG


football bar 3 board
225 x 5
325 x 5
355 x 5

rev green band bench
comp grip 275 x 47
narrow grip 275 x 23

prone row
185 x 8
205 x 8
225 x 8

rickshaw shrugs
225 x 10
315 x 4 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 » Sun Jul 08, 2007 1:25 am

7/7

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

13.5" box squat SSB against blue bands
barx2x5
155x3
245x3
335x2
385x8x2
http://www.diablobarbell.com/videos/Tra ... ltron1.MPG
http://www.diablobarbell.com/videos/Tra ... ltron2.MPG

DE DL against purple bands
225 x 2 singles
275 x 2 singles
325x1
405x1
455x1

rev hyper
275x10
335x3x10

100# med ball decline situps
10, 10, 15
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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