BC Bound’s BodyBlog

Operation 315 is underway!

The first dynamic effort workout was quite intense. From the get-go, I could see why Dave Tate is one of the premier bench press coaches in the world. Here’s what I did:

Bench Press: 8×3 @ 170lbs. 60% of my 1RM

Bench Press: 2×20 @ 125lbs. 45% of my 1RM

Elbows-out Triceps Extension: 4×8 @35lbs

Face-Pulls: 4×8 @ 140lbs.

Dumbbell Lateral Raises: 3×12 @ 20lbs.

I felt really good when I got done. Medium-grip bench presses showed me that I need to work on my muscular endurance. Which will be aided by a new supplement strategy that I’m implementing.

I’ve got the ball rolling, and now, I’ve got to make 315 my goal…..nothing less, no compromise!

Hey gang,

With my lower back being totally messed up, I’ve decided to take the next two weeks to rest it from anything other than bodyweight hyperextensions and light weight lat-pulldowns. I can’t see myself supporting a barbell on my back to do squats or step-ups or lunges, so I’ll be doing dumbbell versions of those exercises….

But, my trainer and I have discussed utilizing some a of Dave Tate’s, if you don’t know how he is, he’s a strength coach and one of the world’s best powerlifters, and using his techniques to up my bench press. This should be really fun for me, because he’s going to help me build up some of my lagging bodyparts, namely my arms, and I’ll still get to be in the gym. The idea of having to take time off was really going to hurt my mental strength….

We’re breaking the workouts down now as we speak, trying to see what won’t cause any strain to my lower back.

Thanks to all of you on the well wishes, and words of hope to a speedy recovery. The injury could’ve been a lot worse, but thanks to the Lord, is wasn’t.

Still keepin’ it movin’….. 

Hey Gang, Hurtin’ but not broken, I drove myself, (physically, and mentally for that matter….) back into the gym for my upper-body lifts…..After meeting with my trainer, we’ve decided to not use barbells for the next two weeks, and have added bodyweight hyperextensions to my workouts….

The Dumbbells will help me to take some of the load off of my back while I recupperate, and I can continue to do my other lifts as well….I must say, that my mental determination was greatly tested today.

But it’s another workout completed…..I must keep it movin’

P.S. Huge shout-out to my girlfriend/physical/massage therapist for being there for me this weekend. She gave me massages every half hour Sat and Sun….not to mention hot/cold therapy as well….I love you Babe!

Hey,

Like I mentioned in my earlier post, I had to do a double session on Saturday, to accomidate taking the holiday off. After being warmed-up by the upper-body lifts, I went immediately to eh first lift of the workout, the box squat. My girlfriend was in town, so she accompanied me to the gym and got her leg workout in as well.

This is where things took a TERRIBLE turn for the worse. So I’m on my 4 set of 6 reps with the box squats, and I’m using 355, a weight that can easily be managed….. the first five reps go by with no problem, the last rep, I complete it and preapre to set the weight down in the rack, but as I do, the bar clangs off the support beam, throwing me off balance. I stumble back, into the bench that I was using to stop myself in the squats, and this causes me to end up on one leg, with 355lbs. on my back……I sit down on the bench, and the force from the bar begins to compress my spine, and all I hear is this crunching sound. My girlfriend is standing nearby, and is unsure as to what to do, but she’s in danger of being hit by the bar. So I tell her, as the bar is sliding down my back, to move out of the way so I can let it go, and just as she does, the bar crashes on to the bench, bending half from the weight…..

My back is in emense pain! Someone helps me unload the plates, and she and I leave out shortly thereafter…….

I’m hurting…..but not broken…. 

Hey Gang,

I worked out upper body today, (Unfortunately, I had to move it foward two days and do a double-session with lower body because of driving over the holiday) It went icredibly well, I was impressed with my strength with the Hang Clean and Press, Bench Press reps, and shoulder workout…..

All in all a great day…..

Hey gang,

Today’s workout was pretty good. I got in, got to work, and got done in a relatively good time. The shoulders, tris, and bis got some good work in. I’m still undecided about going to this Saturday’s tryout with the Port Huron Pirates, but I if I can I will, I’ll no for sure tonight…..

Resting the body today, and possibly tomorrow for the tryout…..

Keep it movin’….

My man, Joseph Hall, left me some great words of encouragement, so I thought I’d add them here, to keep as inspiration…..Thanks Joeseph!

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Hey Bodyspace,

I had a pretty solid workout, yesterday…..not including the throwing up, after my lastset of Barbell Step-ups…..(Man, I guess that’s progress.) I made to 405lbs. for six reps on my Box Squats, which impressed my trainer a great deal.

Another person who was impressed was former Eastern Michigan standout, Keyvon Barbee. He currently plays linebacker for the Marion Mayhen of the Continental Indoor Football League. (They just so happen to be in the league that the Port Huron Pirates, the team that I’m trying out for this Sat, is in.) He was shocked at my lower body strength, and the explosiveness with which I moved the weight.

He also invited me to play for his team. But they’re in Ohio, and I’m not trying to drive that far…..LOL!

Another great workout hopefully today…..

Keep it movin’……

Hey Gang,

I had a pretty solid workout today, the old upper body was feeling it hardcore…Although that past shoulder injury is starting to hamper things with the cold weather and all….I’ll still gettin’ mine.

I made it through my workout in record time today, less than 50 minutes! So I was really focused today…..

I can feel myself getting closer to making this thing happen….and it feels pretty good after so many years of struggle, aggrivation, pain, and setbacks.

I can hardly wait to see what tomorrow brings…..

Keep it movin’ bodyspace,

Hey gang!

I’ll be taking some new progress photos before the thanksgiving holiday….so look for them, and look at the progress that I’m making in a little more than a month’s time…

Keep it movin’……