The Professor's Offseason: From Fab To Flab!

Discussion in 'Training, Workouts, and Contest Prep' started by The-Professor, Aug 16, 2011.

  1. Southern Terminator Inner Cicle

    Nice workouts Professor
  2. The-Professor In the lab. BRB.

    Thanks ST!

    Won't be doing any 1rm for a while!

    Deadlift: (Chucks + doubled over medium band + Beltless + double overhand)

    Bar X 5
    135 X 5
    225 X 5
    315 X 5
    405 X 5 (Strapless PR for sure)
    455 X 5 (+ straps) (probably about 575 at the top)

    Dumbbell clean and press

    120 X 5 reps left
    120 X 5 reps right
    120 X 5 reps left
    120 X 5 reps right

    Dumbbell curls (dropset)

    60 X 5
    50 X 5
    40 X 5
    30 X 5
    27.5 X 5

    Good workout.
    Southern Terminator likes this.
  3. Twisterdad Inner Cicle

    Looking good here as usual professor!!!!
  4. The-Professor In the lab. BRB.

    Thanks T-dad! Gunning for a 700 DL this year... I know I have it in me.

    Pressing 'assistance'

    Flat Bench: (speedy speedy speedy)

    Bar X 5 X 2 sets
    135 X 5 X 2 sets
    185 X 5
    225 X 5
    275 X 3
    275 X 3
    275 X 3
    275 X 3
    275 X 3

    Flat bench with medium band (one band going underneath the bench to the other side of the bar)

    185 X 2/2/2/2/2/2/2/2

    One armed DB clean and press

    120lbs X 5 (left)
    120lbs X 5 (right)
    120lbs X 5 (left)
    120lbs X 5 (right)

    Pullovers/tricep extensions

    110 X 8 reps X 4 sets

    Facepulls

    4 sets 15 reps

    Increasing volume.... tearin' it up!
  5. The-Professor In the lab. BRB.

    ASS to the DAMN FLOOR.

    Bar X 10
    Bar X 10
    135 X 10
    185 X 8
    225 X 6
    275 X 3
    315 X 3
    340 X 20 (PR-TARD + 10 LBS!!!!!) (1 rep every 45 seconds)

    I'll be damned, I did a PR-tard again. I thought my last one was 335... I gotta do this more often!

    Wide Stance Box Squat Below Parallel With Cinched Heavy Bands (whew)

    230 X 5
    230 X 5
    230 X 5
    230 X 5
    230 X 5

    Dumbbell Step-ups to bench: Weight is per hand

    35 lbs x 16 (8 per leg)
    35 lbs X 16
    35 lbs X 16
    35 lbs X 16


    Go home and die...

    This was one of my best leg workouts ever. However, my patellar tendon has taken a pounding. probably because of my new found depth, I have never felt this before.
  6. Twisterdad Inner Cicle

    Very nice Professor!!!! You are going to hurt tomorrow!!!!
  7. The-Professor In the lab. BRB.

    Yeah T-dad I'm STILL sore....
  8. The-Professor In the lab. BRB.

    Did a contest on saturday.

    Pulled 615 RAW (no suit) PR + 5lbs

    Wont the contest overall in the 231 category.

    Did a deload on tuesday

    'squats' today.

    Front Squat:

    Bar X 10
    Bar X 5
    135 X 8
    135 X 5
    185 X 3
    185 X 1
    225 X 3
    275 X 1
    295 X 7 (1 rep every 30 seconds)

    Dumped it twice, mind wasn't in it tonight, not a whole lot went right.

    Wide Box Squats to parallel

    245 X 5
    245 X 5
    245 X 5
    245 X 5
    245 X 5
    245 X 5

    Quads sore before leaving the gym. Probably because I have not front squatted for a month...
  9. thesinner Moderator

    Nice work, man.
  10. emekajokammor Moderator

    Look like someone might be making a comback to bodybuilding with all those reps...
  11. The-Professor In the lab. BRB.

    There were supposed to be 20 reps!!

    grrrrrr...

    I gotta build that booty!

    I'll git 'er done next week...
  12. The-Professor In the lab. BRB.

    I have done 2 contests since I last posted. I haven't really had any workouts in between, they take so damn long to recover from.
  13. The-Professor In the lab. BRB.

    Haven't really had a real workout since the Winter strongman fest at AZDS. By the time I was recovered it was time for the Copper state strongman contest.

    I slept 1.5 hours the night before, I was debating on competing at all.

    225 log for reps:

    4 (booooo) 4th?

    500 deadlift for reps at 18 inches

    8 reps? (booooo) 3rd?

    230 Farmers for 80ft (drop at 40 ft)

    18.xxx I think 4th again?

    550 Conan's Wheel

    88'? 3rd?

    330 stone for reps

    3 reps All multiple tie for first

    I ended up getting third place, with second place a point away.

    Shitty day, shitty performance blehhh

    I found out Nationals were in Tunica again. I'm pretty sure I'm going to throw the towel in the for the rest of the year as far as competing is concerned. No way in hell I'm going back there.
  14. The-Professor In the lab. BRB.

    Winter Strongman Fest:

    Max Log (2nd)
    260 lbs
    275 Miss (light headed at the top and ended up dumping it, bad news)

    Farmers 235? 50' (then run BACK to start) and 600lbs anchor chain medley (1st)
    (No clue what my time was, but won by 0.5 seconds)

    Max DL (1st)
    545
    595
    615 (Raw PR + 5 lbs)

    I thought I was going to be able to get away with 550 or so for the win, but a newcomer went from 525 to 590 out of nowhere and had the best Derek Poundstone style hitch I had ever seen. It wasn't even a deadlift, it was a different lift entirely...

    650 tire flip (then run BACK to start) 250 sandbag. (1st)
    No clue on time, but won by 2 seconds or so.

    Max Stone over bar: (Last place (5th or 6th?))
    240 lbs over 50 inches (for the win)
    410 X fail (hot damn I was COOKED.)

    Took 1st in the 231's.
    I am FRIED.
  15. The-Professor In the lab. BRB.

    Squat night tonight.

    Everything Beltless and wrapless

    First real workout in about a month...

    Back Squat:

    Bar X 10
    95 X 10
    135 X 10
    185 X 10
    225 X 5
    275 X 5
    315 X 3

    Paused Parallel Box Squat with a Wide Stance

    335 X 5
    355 X 3
    375 X 3
    395 X 3
    405 X 3
    425 X 3 (PR + 40 lbs + 3 reps.....)

    My BACK SQUAT PR is 385...
    Finally recovering from tearing my hip flexor in highschool...
    So it's nice to beat my back squat PR by 40 lbs and do it for reps... Albeit a different movement

    I did some biceps work and packed it up
  16. *big D* WNBF Status

    I struggle to watch people deadlift when they hitch, it looks awful! I seem to be different to the majority who struggle with the lockout, if I can get it to my knees I can lockout.

    Congrats on the 1st place in your most recent contest
  17. The-Professor In the lab. BRB.

    Thanks Big D. I can get any weight off the ground, but it stalls at my knees. It's because I'm all lower back and no hams or glutes, which I'm trying to remedy... a la box squats and the like

    Overhead:

    Continental clean and press (clean once) with a barbell:

    Bar X 5
    135 X 3
    185 X 3
    225 X 3
    245 X 2
    265 X 1
    285 X 1 (Continental clean PR + 25 lbs)
    205 X 1 (strict press)

    Dumbell clean and press (clean each)

    120 lbs
    Left X 5
    Right x 5
    Left X 5
    Right X 5

    Hammer strength rows

    2.5 plates times 4 sets of 10

    Excellent workout. I'm not very strong, but it felt good.
  18. The-Professor In the lab. BRB.

    I'm like 220 right. Deflated and feel like crap. In a rut of sorts.



    Speed Flat bench

    Bar X 10
    135 X 5 X 3 sets
    185 X 3
    185 X 3 (add medium band)
    185 X 3
    185 X 3
    185 X 3
    185 X 3
    185 X 3

    Pullover skullcrusher combo thing

    125 lbs X 12
    125 lbs X 12
    125 lbs X 10
    125 lbs X 10
    125 lbs X 6

    Triceps pressdowns

    5 sets of 10-15 reps

    abs are already sore
  19. The-Professor In the lab. BRB.

    Squattttttttt


    Back Squat:

    Bar X 10 X 3 sets
    135 X 8
    185 X 8
    225 X 6
    275 X 3
    315 X 3
    335 X 1

    Box Squat:

    Parallel
    Wide Stance
    Paused
    Explode up.

    365 X 5
    405 X 3
    425 X 5 (PR + 2 reps)

    Sumo Deadlifts:

    Bar X 10 X 2 sets (woah!!! holy groin work batman!)
    95 X 8 (I have never used my hamstrings or ass before...)
    185 X 8
    275 X 8
    275 X 8
    275 X 8

    Oww oww Crampies :(

    Biceps and rear delt work
  20. The-Professor In the lab. BRB.

    Overhead:

    Continental Clean and press (clean once)

    Bar X 10
    65 X 10
    135 X 5
    155 X 5
    185 X 5
    225 X 3
    245 X 1
    265 X 1
    275 X 1
    300 X 1 (Conti clean PR + 15 lbs)

    Dumbbell Clean and Press (Clean each)

    120 lbs

    Left arm X 5
    Right arm X 5
    Left arm X 5
    Right arm X 5

    Felt frisky and decided to go for reps.

    Waited a few minutes...

    12 reps in a minute. Man, I was GASSED!

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