Bill's Training Log

[Bill Long]

Well I am on most of the forums out there to include the Grip Board and Ironhistory.com and thought I could see what Mr. Sorin has over here since I see him on the IronHistory a bit. For a little back ground I am from Clarksville, TN I am in the Army at Ft. Campbell, Ky. I am married to my wife Melissa for 6 years on 13 Dec. We have one daughter who is 14 months old. I have much more to list but thats the basics. Also just getting back to training since Oct. 17th I had umbilical hernia surgery that went well and I feel great just getting back into the groove of things now.




DE upper day

Dynamic warmup

Bench Press 9 sets of 3 reps
Pec deck 4 sets of 8

Dips B/W 4 sets of 8
Panora press downs 4 sets of 8

Low row 4 sets of 8
wide grip pulldowns 4sets of 8
Shrugs 4sets of 8

Neck work 2 sets of 10 in all directions on the neck machine

ABS
Hanging leg raises 4 sets of 10
weighted crunches 4 sets of 10

First day doing abs since surgery felt great the whole training session felt awesome. Got a good "off day" training planned for Wednesday with video of it coming!


Bill Long
http://bodybylong.blogspot.com

[goergen1]

Bill, great to have you here. I'm glad the surgery went well and am looking forward to seeing your training.

Welcome.

[Bert Sorin]

Welcome to the forum Bill, great to have you.

[Bill Long]

DE Lower day

Morning training

20 min on the elliptical
100 pushups

warmup
Leg press 4sets of 8
Lunges 4x8
standing calf raise 4x15
Stopped there had to leave the gym cause people would not stop using the rack for there stupid curls.

Just can't wait until tommrow for tires and sledges!!

[Bill Long]

Guess I should post my grip training to.



Rolling thunder 5x5 work up to 120 from 90
softball crush 5x5 lifts 25-35lbs
wrist curls 4x12
reverse wrist curls 4x15

[Bill Long]

Got a new training video I did today of some sledge and tire work.

http://bodybylong.blogspot.com

[Bill Long]

ME upper day

Dynamic warmup
Bench press 2 warmup sets followed by 4sets of 4
Incline press 4sets of 3
Pec Deck flys 4x8

Dips 4x8
Tricep pushdowns 4x8
reverse pulldowns 4x8

wide grip/close grip pulldowns 6sets of 8 alternating grip each set
low cable rows 4x8
shrugs 4x6 heavy
neck work on machine each direction 3x10
Back extentions 4x10

Viking press 5x5

Decline Abs 4x20

Felt decent on my first max effort day but still light weight really.

[Bill Long]

Got some good training grip wise and kettlebell wise in just haven't had much time to post anything with Christmas decorations going up and writing training articles, and programs I am beat. Got a Christmas dinner tonight.....so busy....

[Bill Long]

Dynamic Lower Day

warm up

Squat 2 warm up set then 10 sets of 3 reps
Leg press 5sets of 5 reps
Leg extensions 3x12
Calf raises 4 sets of 12

Decline abs 40, 30, 20

Grip work
one hand pinch 3 plates x2
4plates each hand x3
2hang pinch 2 45's x3
2 45's +10 x2

Rolling Thunder 4 lifts total don't remember how many each set just fooling around with it. 100lbs

Over all felt great on legs today could have squatted forever. Grip felt weak for some reason maybe to much work lately.

[Bill Long]

Check out my swings on video at my blog

http://bodybylong.blogspot.com

Kettlebell Swings 100
Pushups 100
Situps 100
Viking press 100 total presses 60lbs

wrist curls 85lbs 3x12
reverse wrist curls 3x12

Didn't get the training I wanted into today had lots of stuff going on but got a quick session in to get the blood flowing.

[Bill Long]

Finger extentions 3sets of 12 with heavy rubber band

3 dimes one hand pinch 5x5
4 dimes one hand pinch 3sets of 5

CoC trainer 2sets of 10
#1 2 sets of 3
Haven't used my grippers in a while I feel a huge difference feel much weaker.

8lb Sledge hammer levering in all directions 3 sets of 5

Tommrow I plan on buying some bolts to bend for the first time!!! Video will be takin and posted tommrow!!!

[Bill Long]

My first bolt bend ever today. Felt awesome!!! made a video posted it on my blog check it out please. Also let me know what I can do to improve on or what I did wrong. Thanks

http://bodybylong.blogspot.com

[Rory]

Congrats Bill!

That bend looked too easy!

I like the blog you have, very spiffy. Hey I noticed that you have some shooting videos on your blog. Did you used to be in the Army or do you do it for fun?

[Bill Long]

Thanks,
I am currently in the Army. That video was just a cool video I found on Youtube that goes with my theme of Training for the Tactical Athlete.

[Bill Long]

BB wrist curls 3 sets of 12
reverse bb wrist curls 3 sets of 12

3 dimes pinch lift 3x5 lifts
3 dimes + 5lb 3x5 lifts
4 dimes 3x3 lifts
4 dimes + 1 cardboard cut out 2 lifts

Sledge lever all directions 5x5 6lb sledge
CoC Sport 2x15
Trainer 3x10

1/4"x6" bolt bends x 3

Wrist roller 3 sets to failure

Felt good today my hands and forearms are fried right now. I need to get some bending pads soon cause the deerskin gloves only help with the first bend after that its pretty painful. I haven't been able to really post my workouts lately due to work I have been working none stop for hours on end. This week is the same hopefully I can get another session like today in this week!!

[Bill Long]

Bench 3sets of 12
Incline 3 sets of 12

Dips 4x8
close grip bench 4x8

low cable rows 4x8
Lat pulldowns 4x8
shrugs 4x8
neck work all directions 2x10

overhead press 4x12
side lat. raises 3x12

Leg lifts 3x10
hammer curls 4x8

Went to a different rep/set scheme need to get back some endurance/strength basis after this program I will go back to a all strength for now.

[Bill Long]

Hit some bends today with 3/16"x6" CRS. Went to Lowe's to pick up some Grade 2 bolts but 2 of the stores we have in the area didn't have any Grade 2 bolts I picked up some grade 5's for future bends and some 60D Timber ties also. I think I am going to get some 1/4" CRS and use that since no one has any Grade 2 bolts. the 3/16" is really easy to bend.....Oh ya and I did some lower body work today. Try to post it later been a hellish day at work.

[Bill Long]

Bench 4 sets of 10
Incline 4 sets of 10
Pec deck 4 sets of 8

Dips 4 sets of 8
Panora Press 4 sets of 8

Low cable pulls 4 sets of 10
Lat pulldown wide/close grip 6 total sets of 8
shrugs 4 sets of 10
rear lat. raises 3 sets of 8

Over Head press 4 sets of 8

Abs 4 sets of 10 ab roller
Face curls 4 sets of 8 awesome exercise!!!

Next week I go down to 8 reps on my main exercises adding more weight. Once I get down to about 3-4 reps in a few weeks I will start a new strength program up. This one has me getting back in to my training and is helping a lot. Felt great today. Legs tommrow!!!

grip work later tonight

[Bill Long]

Lower day

Box Squats 4 sets of 10
Good Mornings 4 sets of 8
Lunges 3 sets of 10
Calf raises 5 sets of 15
Leg curls 3 sets of 8

Felt decent today although I didn't get much food in me today.

[Bill Long]

Ok I have not been able to be to consistant with my grip training for about the past month hitting random workouts when I can due to my work schdule. Again tonight when everyone is partying on I will be at work. When I get home I am going straight to the garage to hit the years first grip workout. I just ordered another gripper today and got the Ironmind bending wraps on order also. 2009 WILL be more consistant and many PR's will be broken!!! Happy New Year to all.

[Bill Long]

Yesterday

This years first workout

sledge hammer lever all directions 3x10
CoC sport 2x15
trainer 3x10
#1 2x1

22lb blockweight lifts/cleans 8sets of 4-5 per very easy need BIGGER

couple bends 3/16 x 5" CRS need to pick up some more stock tommrow and wait for my Ironmind pads to come in the next day or two.

Some card tearing 10-20 cards for one deck...need to try to get back into this my previous max before was 25 cards need the whole deck down by the end of the year!!!

[Bill Long]

Warmup

Bench 4 sets of 10
Incline 4sets of 5
Pec deck 3 sets of 8

Dips 10bw 4 sets bw+25lbs
Overhead extentions 4sets of 8
Pushdowns 3 sets of 8

Low cable rows 4 sets of 8
face pulls 4 sets of 8
DB rows 4 sets of 8
DB Shrugs 4 sets of 8
Back extentions 1 set of 20

ab roller 3 sets of 10

3 bends 3/16"x6"
Iso work on a piece of 1/4"x7" CRS 10 degree kink

Don't understand why I could bend that one grade 5 and now I can't maybe because I was really pissed off that day. I will get it soon no doubt. Ironmind pads are in route.

[Bill Long]

CoC sport 1x20
trainer 3x15

3lb sledge lever all directions 3x12

Little work tonight hands are sore from last sessions and fooling around with the #2 at work today. Plan a max effort session in about 3 days. Will conduct some contrast hand baths later...after 300!!

[Bill Long]

Warm up

Squats 4 sets of 8
Bulgarian split squats w/ added ROM 5x5
Leg press 10,8,6,4

Calf raises 4 sets of 15
leg extensions 3sets of 12

Dead lift 4 sets of 10

Abs
decline sit ups 4 sets of 20

Cardio 20 min on elliptical

Static stretching

[Bill Long]

With no time to post my past weeks training I did some bending last night at 3am!! At work...3/16"x6 CRS reverse style bends x4
Then worked a 1/4"x7" CRS took about 15 min to get it done but I got it Hardest part was the Initial kink.

[Bill Long]

Just completed the USAW Sports Performace Coach course in Nashville today. I am going to do a write up of it later but all I can say in a few words is....If you thought you was doing the Olympic lifts correct...odds are....YOUR WRONG!!

[Rory]

I am seriously considering taking that course. I assume you think its worth it?

The thing is, don't you have to be actively training someone to get a coach certification? Am I wrong about this? Because other than that I would love to go.

[Bill Long]

Most of the people there was CSCS already the rest was teachers/coaches couple people like me who train a couple people but mostly through work was there also. So no you don't need to be a "coach" or be anyone for that matter. I highly recommend it just to go and learn if anything well worth it in my opinion. Its a "testing" course to cert you for most of the O lifts but while your being graded on the coaching portion of the lifts they are actually walking you through how to teach the O lifts to your athlete. So at the same time you work on your form and learn the form if you don't know it. Very good stuff even for a regular lifting athlete.

[Bill Long]

Captain of Crush Sport 1x15
Trainer 2x10
#1 3x2reps
#1.5--2x2

Blockweight lifts and hold for 10sec x 6

3-4 dimes plate pinch x4 for 10 sec holds

Card tearing 1 deck in sections of 10-15 cards at a time.

My video camera is maxed out on video's and my wife has to download them so no video of the close so I took a picture.
Pictures on my blog

http://bodybylong.blogspot.com

[Bill Long]

Ok been a while since I have posted my training due to me starting the AMD program by Jim "Smitty" Smith from the Diesel Crew but I have also been doing lots of grip work. The program is going great!

On a side not I went to the Arnold yesterday and had a Great time. Got some great pictures and video of Team Sorinex doing some awesome grip feat stuff. Some video of the Strongman comp and several pictures. If you have never been to the Arnold I recommend going ...you get tons of free stuff!!