TEK's quest for 500 bench, drug free.

[tek52086]

After benching 413 raw and deadlifting 476 and getting 2 redlights on a 512 3rd attempt in december at the WNPF sarge Mccray push/pull meet, i decided to stay out of competition until i have a 500 bench with a single ply denim and 600 deadlift all at 220 drug free.
here it goes. Im going to follow sgt rock's routine for the next 8 weeks and chart my progress.


friday: max effort stiff legs/upper back

stiff legs no belt no straps overhand grip: 135x10, 225x5, 315x3, belt on 365x2, 405x1 (shitty as hell), 315x5
snatch grip shrugs w/wraps (just to save my hands): 315x15, 405x2x12
dbell rows 90x12, 110x10, 120x8
hammer dbell curls: 55x2x10, 40x18
seated calves: 200ishx3x15
hyperextensions 2x20
abs.
SLED WORK: 85lb sled + 1 plate. 10 sets 20 yard drags, various grips.
bad idea considering it was 10 degrese out.

gonna do speed bench/delts/lats on sunday afternoon.

[tek52086]

i worked 7am-3pm and its now 5pm and ive had almost 400 carbs and a good amount of protein. cant wait to train tomorrow

[tek52086]

that was the question i got asked after a middle aged man watched in amazement after i did my speed bench day with chains.
i forgot to mention that im using storm pre/post and redline rtd's but the day went:

speed bench: warm up then 225 + 40lbs of chains at the top 8x3
lat pull downs close grip attachment 220x3x12
bent dbell rear delt raises 20lb dumbbells 3 sets of 15
band pull aparts 3 sets of 15
triceps rope presses 3 sets of 20 with 80lbs
roman chair crunches 3 sets

overall it was a great day aside from the onlooker's question.

after my workout i helped this kid a few years younger then me with his bench press technique, it feels great to get somebody into the sport.

tomorrow morning im going to do some cardio before school and then its a box squat day.

the music of choice today was the midnight society. i heard about them from the kennelley dvd.
check them out.
www.myspace.com/midnightsociety


give me some feedback, i know not everyone is a bodybuilder on this forum

[trustcompany107]

hey bro, good looking log you got going here. good luck on your goals, i'll be checking regularly.

[tek52086]

so today was box squat day.
preworkout i took my usual storm and redline. i ordeded NO shotgun so il let u know how that goes.

cardio today wasnt happeneing in the morning becasue of shoveling snow.

the workout went

14 inch box squats.
no belt bar x 10, 135x5, 185x3, 225x3. belt on. 275x3, 315x3, 350x1, 315x2, 225x8

LIGHT goodmornings straight bar. 135x2x10

dumbbell shrugs: 130x12, 150x2x12. everyone in the room went absolutely nuts when i was shrugging becasue nobody else could even budge the 150's without straps. gotta love grip strength

hamstring curls: 3 platesx2x15. we dont have a reverse hyper yet but its coming soon.

hammer dbell curls 50x12, 55x10, 40x20

standing calf raises: 315x15, 405x15, 495x3x15

THEN intervel cardio for 15 minutes.

god i hope this redline starts wearing off, ive been home and ate and showered an hour ago and i'm stil shivering.

shirted bench day on weds baby!

[Big Wides]

nice log, gonna be checking back later, and i get the same thing when i break out the chains as well best thing out there

[tek52086]

i'm sore as hell today, hopefully gettin some good food in today will get me ready for benching tomorrow. its one of those days where you cant seem to get any food down....


heres my miss at 512 raw dead from december 16th, 2 red lights
http://i148.photobucket.com/albums/s18/tek52086/n24300860_30415461_1399.jpg



413lb raw bench from december 16th, 3 whites baby

http://i148.photobucket.com/albums/s18/tek52086/n24300860_30415455_9721.jpg

[tek52086]

sitting in class here on my laptop, t-3 hours until benching. il update numbers later

[Big Al]

Looks like your hitting it hard.
I can't really comment,because I've never train this way.
I know we have some great powerlifters on board.You might want to hit powerfreak up for some tips.
Keep training hard!

[tek52086]

the bench day ive been anticipating for the past week. i was completely focused, i got in the gym at 5:45 and was out by 7:15. hour and a half of madness.

bench: bar x 8, 135x3, 225x3, 315x3 (close grip)
shirt on belt+wraps competition grip: 415x2, 435x1, 445x1
shirt off 4 Board close grip just wraps no belt
405+blueband x 3
385+blueband x 3
365+blueband 44lbs of chains at the top (2 chains) x 2.

then

chest supported rows 4 plates x 3 x 10
face pulls: 40lbs 2 sets of 20 reps
triceps rope pressdown 40lbs x 2 sets of 20
Band pull aparts (30lb tension) 2 sets of 20 supersetted with single arm pressdowns (30lbs) and crunches.

ouch.

but i didnt miss a SINGLE lift today. boo yah.


good mornings with a safety squat bar + stiff legs on friday

[Sgt Rock]

Per your request....

Start mixing in the use of squat gear if your getting ready for a show

Do HEAVY tricep EXTENSIONS...thats the key to benching heavy, NOT PUSHDOWNS

Heavy bent rows for DL and HEAVY hypers

IF your going to do GM's...do them HEAVY....

More later...you have REALLY GOOD numbers bro

[Powerfreak]

I will just give ya a quick rundown of what my squat routine looks like for now.
If ya have any questions shoot me a pm.
8 week cycle

always with a suit on, straps down no belt (unless back starts to fatigue)no wraps.

I always squat to a box at paralell what ever that height may be.
3weeks bands increasing band tension and bar weight each week.
3-4 warm-up sets
5 working sets 2 reps as heavy as i can go

one week just bar weight same rep an set schedule

3 weeks chains , I try and use between 3and 4 hundred lbs of chain and increase bar weight each week.
Same rep and set schedule

last week work to what would be an opener just bar weight full gear

after each workout I incorporate heavy work with a grappler and heavy weighted decline sit-ups

Hope this helps

Later

[heavyliftin]

sick stuff man, keep it up

[tek52086]

thanks for the advice guys.


after my workout last night, its coming more apparent that my weakness is my lockout strength. the next few weeks im going to cut out the bench speed work, becasue of a tingle in my armpits (and i dont want to risk injury, my speed is OK as of now...and i mean Just OK, could be better) and focus on my tri's and lockout. another thing i noticed is that i am too loose on the bench when going for multiple reps and my core + gpp must be addressed as well.

safety squat bar goodmornings on friday with stiff leg deads and MANY sets of rows.
i need low back strength like no other.

also, new supps next week.

so as of the past 8 weeks ive been using:

Storm+redline caps preworkout
storm + bcaa stak postworkout
animal pak
animal flex

starting next week

animal pak + flex
vpx noshotgun - preworkout
storm - postworkout

keep the input coming boys i love the criticism.

[heavyliftin]

How many redline caps you take pre-workout?

[tek52086]

it depends, 3 the absolue most. but i dont want to talk about supps. cuz its against the forum rules.

message me if u wanna talk about it though man

[tek52086]

gettin myself pumped up right now. i'l post the numbers later fellas.

[tek52086]

i was focused as hell, idk whether it was the new preworkout ish but it was one of those wham, bam, thank you maam kinda days.

it went:

safety squat bar (95lbs) goodmornings:
barx10, 155x10, 175x10, 195x5. belt on, 225x5, 245x3.

barbell rows underhand grip
135x15, 225x3x6 275x4

overhand grip 225x2x8

stiff leg dl's HOOK GRIP: 225x8, 315x4 (lost grip but hook is NASTY)

bbell shrugs wstraps
495x15, 545x2x10

hyperextensions w 35lb weight: 2x20

seated calf raises: 150x3x15

leg extensions 120lbs x 2 sets of 25

dumbbell curls 50's x 3 x 15

abs.



as i said before, my chest is starting to get a tingle an thats a sign of overtraining.
sunday im going to do GPP + CORE and cardio and get myself ready for tuesday squats and weds max effort raw 2 board on the bench + lockout work.

bodyweight today was 217. right on the money.

[Preston]

that was the question i got asked after a middle aged man watched in amazement after i did my speed bench day with chains.
i forgot to mention that im using storm pre/post and redline rtd's but the day went:

speed bench: warm up then 225 + 40lbs of chains at the top 8x3
lat pull downs close grip attachment 220x3x12
bent dbell rear delt raises 20lb dumbbells 3 sets of 15
band pull aparts 3 sets of 15
triceps rope presses 3 sets of 20 with 80lbs
roman chair crunches 3 sets

overall it was a great day aside from the onlooker's question.

after my workout i helped this kid a few years younger then me with his bench press technique, it feels great to get somebody into the sport.

tomorrow morning im going to do some cardio before school and then its a box squat day.

the music of choice today was the midnight society. i heard about them from the kennelley dvd.
check them out.
www.myspace.com/midnightsociety


give me some feedback, i know not everyone is a bodybuilder on this forum


Sweet schedule broseph, even better music.

Live strong LIFT stronger.

-Preston

[tek52086]

i'm working until 3pm today (i work a desk job on the weekends) so i'm going to try to pack down all the food i brought with me, about 4000 calories worth.

last night i pigged out, after eating clean the past 2 weeks.
i went to mcdonalds and got 8 hamburgers and a small diet coke.
it was much needed.

chest feels better but i think i'm going to stay away from pulling movements for my lats ie. pullups, lat pulldowns for the next few weeks and just use chest supported rows/dumbbell-barbell rows to hit my lats.

im going to to GPP and CORE tomorrow, anybody have any good routines???

[tek52086]

this weekend im feeling sluggish as hell despite a pretty damn good diet. im going to try and get 10 hours of sleep tonight depending on how intresting the game is tonight i hope i can rest up and shake this cold for my training next week. cardio + core + gpp today. il post my workout

[heavyliftin]

this weekend im feeling sluggish as hell despite a pretty damn good diet. im going to try and get 10 hours of sleep tonight depending on how intresting the game is tonight i hope i can rest up and shake this cold for my training next week. cardio + core + gpp today. il post my workout

Hit it hard man

[BEASTOFRAGE]

man...great work here brother...sonuds like your well on your way to your goals...i'm lookin to hit 500 raw this year myself...
TB

[tek52086]

the workout went:

core/abs. i did each to failure and waited until i caught my breath and did the next excercise.
crunches, superman, medicine ball cleans, hyperextensions, medicine ball twists, leg lifts, bicicle flutter kicks, incline situps and i finished with broomstick twists.

then.
treadmill 5.5mph 2.0 incline for 20 minutes

then THE SLED.
155ish total lbs.
40 yards x 10 sets.
arms straight out, arms close, arms close pulling behind, pull with the belt to the front, belt from the rear, chest presses, rows, and i finished with a set of rear pulls and front pulls.
here's the sled and where i train. it was 29 out.
http://i148.photobucket.com/albums/s18/tek52086/100_1411.jpg

http://i148.photobucket.com/albums/s18/tek52086/100_1410.jpg

[Big Jawn]

Hardcore.

Thats one heavy duty workout man, props on taking GPP seriously.
Your now coming out of a sluggish weekend with some massive momentum, channel that shit into the weights tomorow.

[tek52086]

i want to save my shoulders and get rid of that pain ASAP, i can't feel any pain today but i want to make sure that its completely out of my system SO today is safety bar squats, im going to use a lower or possibly parallel box depending on how everything goes. hopefully some cardio too. rack pulls later this week.
i'l post the results later tonight.

i ordered inzer power pants today, single ply.

[tek52086]

ok today's workout:
i tried mixing storm + NO shotgun together. it tasted like ass but it got the job done.

safety squat bar parallel box squats:
bar x 10, 115 x 10, 155x10. work sets: 275x5, 285x5, 300x5

safety squat bar goodmornings w/chains:
155x5 (no chains), 155 + 80lbs of chains at the top: 2 sets of 4.

dumbbell rows:
100 x 16, 110 x 12, 130 x 9

dumbbell shrugs no straps
140 x 15, 150 x 12

hammer dumbbell curls
50 x 2 sets of 15

hyperextensions 2 sets of 15 with 35lb plate

abs



overall it was a great day. right when i got done this guy teddy squatted 5 plates on the safety squat bar for 2 ass in the grass reps.

tomorrow im going raw 2 board on the bench, im hoping for tripples in the low 400's.

[tek52086]

ok today i was feeling dead after yesterdays beating.

i stil went max effort but it wasnt my best.

RAW Max effort bench:
bar x 10, 135x8, 225x3, 315x3
straps/belt on
2 board: 405x3, 410x2, 415x1
5 board: 400x5, 425x3
straps/belt off
315x8 to the chest. good solid full range reps.

rear dbell delt flys:
20lbsx12, 25lbs x 15

rear delt band pullaparts:
25lb band x 2 sets of 20

dumbbel triceps extensions, palms in, skull crusher style:
30 x 12, 40 x 10, 50 x 8

band pushdowns: 2 sets of 40 reps. slow and squeezed them out.

ABS: ROCKY IV's 2 sets of 4 reps.

no cardio today, i was there late as hell and i needed to get home and get some homework done. cardio tomorrow and maybe some gpp depending on the weather.

bench felt weak as hell, idk what my deal was today. im doing some speed squat work on friday then im goin to wait until i get my brief's to pull.

[tek52086]

DE squat today maybe with chains we'll see how it goes.
some sldl's and speed pulls too.


waiting until i get my briefs to dead max effort.

tomorrow im just going to pound the hell out of my tri's and delts and let my chest rest up.

floor press on weds for max effort. and then deads hopefully on friday with my new brief's

[tek52086]

DE squat day:
225x8x2 on a parallel box.

stiff leg dl's
hook grip
225x3, 315x3, 335x3

barbell shrugs no straps:
315x15, 365x10
straps on
495x12

bent barbell rows:
225x10, 275x6

lat pulldowns palms in attachment:
180x12, 200x12, 220x12
coulda went more didnt want to hurt my shoulder.

SLED WORK
155lb total: 8 sets 1 minute splits 40 yard path.
4 sets forward drags 4 sets backward drags

Shoulder/Triceps accessory tomorrow + rotator cuff rehab stuff

[tek52086]

yesterday:
20 minutes of 3.5incline 3.5mph cardio for 25 minutes
then
internal rotator cuff work 3 sets
external rotator cuff (shoulder horn) 3 sets
then
mini band pressdowns 2 sets of 50
standing dumbbell lateral 1 set of 55 with a 7.5lb dumbbell
crunches x 1 set of 65

today:
lower back + gpp and core to prep me for my ME dead on friday

[Big Jawn]

To most that would look like an unimpressive workout, but that's the shit that really keeps you going.

Props for using your head.

[tek52086]

today i just did work to prepare myself for the big pull on friday with my new gear.

stiff leg deads:
2 sets of 15 with 135lbs

hyperextensions:
3 sets of 15 no weight

chest supported shrugs:
3 sets of 20 with 110lb dumbbells

dumbbell hammer curls:
55 x 2 x 12

5 sets of abs

5 sets of seated calves

SLED WORK:

130lbs for 8 sets of 40 yards, 1 minute splits
pulled with straps attached to my belt, i felt like a reindeer pulling a sled.


FLOOR PRESS on weds, big pull on friday

[Big Jawn]

I'm excited man...haha I have a defined love for deadlifts. Wednesday just happens to be deadlift day for me...February 14th, coincidence? I think not!
What are you expecting to pull?

I want to know so I can out pull you on Saturday, haha

[tek52086]

i'm hoping for something over 515 with single ply power pants and a belt. keep in mind i havent pulled for a max since my comp. this past december, so im curious as to what il have in me (aside from 300mg's of caffeine and 40 mg's of synepherine) hahaahah

[heavyliftin]

you'll hit that 515, you'll probably do more.

[tek52086]

today was my max effort bench day for the week, gym was empty, alot of the posers wimped out.

it went:

floor press:
bar x 2 x 12 (just to get ussed to the motion and to warm up my joints),

135x5, 185x5, 225x3, 275x3, 315x3, 350x3, 370x3, 315+80lbs of chains x 3 (good solid reps)

incline dumbbell bench press: 90lb dumbbells 2 sets of 12 to the chest

pullups: 1 set of 18

rear delt band pullaparts: 2 sets of 25 with mini band

triceps extenisons on the bench with minibands: 2 sets of 35 reps

abs: 2 sets of 50 flutter kicks


I had to send back my power pants because they sent me the wrong size, f'in house of pain. but the customer service rep was very helpful and they will get to me by next week sometime. SO my max effort dead on friday will have to be raw with a belt, but i still want 515+.
i'l keep you updated on the madness

ALSO:
i'm really debating buying an inzer Radical 2 ply denim bench shirt, the new one with the maroon denim, a guy i know got one and he had a 200lb raw carryover the first day with it. plus im competing in the wnpf unlimited (any shirt any ply) division so i could use it. 500 in my shitty single ply shirt just isn't gonna be happening, i need something with more pop that fits tighter.

[-Define Your Self-]

thats an awesome work out man- your def coming along-- congrats if your going unlimited might as well buy it in my opinion- you wont even be checking out the comp on the 24 right?

[tek52086]

no i have to work weekends until mid march so my social life is dead until then.

[-Define Your Self-]

ha ha as long as you have a gym life man

[tek52086]

no i have to work weekends until mid march so my social life is dead until then.

today i had to drive 45 minutes to get chalk which added more fuel to the fire for my deads but i still came up a bit short
the workout went:

conventional deads:
135x5, 225x3, 315x2
belt on:
405x1, 455x1, 510x1

rack pulls
545 x 1 with a 15 second hold, puke

then:

hyper's with a 45lb plate 3 sets of 10

pulldowns with close grip handle: 180x15, 220x11, 240x9

Bi's: hammer curls 55's x 2 x 10, hammerstrength machine: 90x15, 110x12, 130x9, 90x19

standing calves: 315x20, 405x20, 495x2x15
abs: v ups 2 sets of 25

im dead. im taking off until monday when im going to do raw squats with some of my buddies from school, heavy shirted bench on weds and next friday is week 1 workout from sgt rock's dead routine. im going to use percentages from my 510 max today.
i hope my power pants come in for next week.

now's time to take a nap and hopefully get laid tonight.
il update sometime this weekend

[BEASTOFRAGE]

some great work here brother!
TB

[Big Jawn]

510 is a solid pull bro. Keep your head in the game and good things will come.

[tek52086]

today i worked out with my buddy, a fellow brother in iron at the student rec center at rider university. what a pu**y gym it is, rubber weights, no chalk allowed, and they had the wimpy bar's that could only hold 7 wheels.
thank god for the power cage

it went:

free squats:
bar x 2 sets of 10
135x10, 225x5
worksets with belt no brief's
315x5, 335x5, 355x5 every rep ass in the grass

shrugs:
225x15, 315x15, 405x8, straps on:
500x2x12

bent over barbell rows:
225x3x10

seated calf raises:
3 sets with 180lbs

hammer dummbbell curls:
50's x 15, 60's x 10, 55's x 10

CARDIO: 1.5 miles on indoor track, only took me 12 minutes, fast pace.

cool down + 2 sets of crunches.


This is week 1 of contest mode, from now on im going to cut out the assistance chest day and just train mon-wed-fri. squat mon, bench weds, dead fri.

im going heavy shirted at skiba's gym in carteret on weds, im hoping for mid 4's il keep you posted.

ALSO:
im starting CEE this week at 4.5 grams per day (2, 2.25gram doses) + upping water intake
along with NO shotgun pre and storm postworkout.
should be intresting

[-Define Your Self-]

damn dude your numbers just keep goin -500 will be nothing by comp time for ya

[tek52086]

shirted bench day: first week of tripples
i deciced to cut out the storm postworkout and just take cee + noshotgun pre and cee postworkout and zma at bedtime along wiht my animal pak with breakfast.

i played around with my grips which helped me ALOT. the weight flew.
warm up: bar x 15, 135x10, 225x5, 315x3, 365x1
shirt on belt on straps on
work sets to the chest: 405x3 barely touched but i got it down, 415x3 sunk these fuckers.
weight FLEW today. i cant wait till next week, im gona try 410 and 420

then 225 x 21 close grip

lying dumbbell skull crushers palms in: 40's x 3 x 9
bent dumbbell rear delts: 30's x 2 x 12
band pullaparts: 2 sets with miniband
triceps pressdown: 2 sets of rope's with 50lbs about 30 reps each set
machine rear delt flys: 150 x 2 x 15

GREAT STRONG WORKOUT.

cant wait til i pull in my new power pants on friday.

[tek52086]

deads:

conventional: 135x10, 225x5, 315x3
semisumo + brief's: 385x3x5

stiff leg no belt 315x5

pullups 2 x 10

seated cable rows: 220x12, 240x10, 260x8

abs

biceps: 8 sets (im going to the bahamas in 2 weeks i gota get the beach bod back in check)

cardio: 40 minutes doing intervel's

off till sunday going to do cardio + gpp + prehab

[tek52086]

i'm going to the bahamas in 2 weeks so im trimming down the fat but keeping up the training so i started taking hydroxycut last thursday at 3 pills 3x a day
so far i went from 219 to 215, this morning i was 212 when i woke up.

yesterday on sunday i did:
shoulder/triceps accessory work
laterals, bent laterals, triceps pressdowns, and dumbbell extensions
+
abs +
40 mins of cardio


today im doing squats with brief's and and training my back

[tek52086]

the squat workout went:

bar x 2 x 12
135x10, 225x5.
power pants on belt loose 315x5
tightened belt: 355x5, 370x5, 385x3 ass in the grass reps

shrugs: 135x20, 225x15, 315x12, 405x8, wraps on, 500x15, 600x7
bent 1 arm dumbbell rows or chainsaw pulls if u may: 120x8, 130x8, 140x8

bi's: hammer curls 3 x 12 with 55's
zottman curls (palms facing out the whole time) 40's x 12, 35's x 15

light abs/ 5 minutes of cardio.

today im doing 40 minutes of intervel cardio + killing my abs

[tek52086]

WELL the single ply Inzer Standard Denim ive been training with FINALLY blew.

the workout went:
bench: bar x 10, 95x10, 135x10, 225x5, 275x5, 315x3, 365x1,
RAW just belt + straps:405x1
Shirt on, belt on, straps on: 425x2, 415x3 (ON THE THIRD REP THE SHIRT BLEW OUT in the left shoulder)

then:
incline dumbbell press: 90s x 12, 110's x 8
triceps pressdown triangle bar: 100x10, 110x10, 120x9
rear machine laterals: 150x12, 160x12, 180x12, 200x 8
triceps rope extensions 100x3x15

good solid workout aside from blowing my shirt.

its actually a good thing because now im forced to train raw and continue to devlop my strength until i can buy a new shirt...

also, im down to 212 hahahahha (spring break bahamas march 10-17)
the power gods will rape me for sure

week II of sgt rock's dead routine this friday on 2500 calories (only 150 carbs)
boo yah

[tek52086]

sorry i havent posted in a few days. grandmother passed on, so ive been with the family.

friday i had to be in and out of the gym fast so i did rack pulls from pin#3 up to 455 for an easy tripple, i did dumbbell rows and shrugs and then trained Bi's, Abs and cardio

sunday i trained rear delts and triceps

just got back from my grandmothers funeral today another family friend died and my mother is an absolute disaster, it puts things in perspective.

im going to the bahamas on saturday and im stil in the middle of my 'cutting down', im down to a consistant 213 and i feel great, my workouts just arent as potent because of a lack of carbs in my diet and to top it all off, my knees feel like there going to blow out any minute SO today im going to do high stance leg presses, hopefully putting up some good numbers becasue i havent leg pressed in over 6 months but my squat has gone up substatially.

today is going to be leg presses, shrugs, rows, Bi's, Abs, Cardio on close to a gram of caffeine from all the coffee/hydroxycut ive been taking all day.

il keep you posted.

[-Define Your Self-]

hey man sorry to hear about the past few days. that trip should be plenty nice to your whole body - dont kill your self i wanna see you compete

[tek52086]

the leg press machine was being occupied so i decided to squat anyways.
it went:

highbar squats:
bar x 20, 135x5, 225x5, 315x1
brief's on: 315x3, 365x1, 385x1, 400x1, 315x6

leg curls: 90x15, 110x15, 120x13

snatch grip shrugs: 135x20, 225x15, 315x12, straps: 405x20

chest supported rows: 1 plate x 20, 2 plates 20, 3 plates 20, 4 plates 12

dumbbell curls: 50x12, 55x10, 60x7
hammer curls: 50x3x10
zottman curls: ran the track from 40 down

25 minutes cardio 4.5 incline 3.5mph

good day.

[Iron Buster]

good stuff good stuff man. solid bro. yo, what gear do you use? anyway...peace

[tek52086]

Well as of last week i'm shirtless until i buy something or have my single ply denim repaired, i blew out a sleve during last weeks workout.
I use Single Ply Inzer Power Pants, i dont train with knee wraps and i only use wrist wraps when im benching 350+. I Use a belt on all work sets for bench, squat and dead.

Hopefully i'l be competing next in an Inzer Radical Denim + Fusion Deadlift Suit.
it all depends on how money is looking but thats what i want.
I think a 500 bench and 575 dead sound about right.

If you meant 'Gear' the in supplement terms:
I rotate preworkout supps this training cycle but again once the money is better i'l be getting better products.
Waking up: Animal Pak + 1 scoop ON Whey + 4 Creatine ethyl ester Caps (2.8grams)
Preworkout: VPX No Shotgun or VPX Redline + 1 Scoop Storm
Postworkout: 4 CEE Caps and sometimes i'l buy a shake from the gym if i got the cash.
Bedtime: ZMA
PLUS
ive been taking hydroxycut the past 2 weeks @ 9 pills a day to cut down for the bahamas next week for spring break



I WANT:
Waking Up: Pak + CEE
Pre: Labrada Supercahrge + MSTAK/Stak 2/IsoStak/something muscle building
Post: Muscle Milk Gym Shake + CEE

[Iron Buster]

bad ass dude. I used inzer for my first meets but i guess i just got hooked on titan. still that fusion suit is killer my uncle has it. And dude that a good supp stak. if your into preworkout supps, you should try superpump3000. i barley started on it and its bad. hardcore pumps and adrenaline rushing no2! but that cool dude. keep training dude peace

[tek52086]

yesterday i worked my chest + shoulders + tri's, it was hard as hell only on 35 complex carbs for the entire day.

it went:
warm up:paused dbell bench 35's x 20, 65 's x 20, 95 x 12, 110 x 10, 130 x 10 (SICK SET)
incline dbell bench: 95 x 10, 110 x 6 (COMPLETE failture)

standing dumbbell laterals: 30's x 3 x 10

rear band puill aparts: miniband 2 failture sets

rear delt machine: 120 x 12, 150 x 12, 170 x 10

single arm miniband pressdowns (to save my elbows, there pretty inflamed from last week still): 3 sets of 20-40

abs were shot from tues still.



40 mins of cardio + abs today.

dead's tomorrow.

bahamas saturday.

boo yah.

[tek52086]

WELL boys and girls, this is it.

started at 221 on 2/20 and ended up 210 on 3/9.

today the workout went:and i left NOTHING on the floor.

raw rack pulls (2nd notch) SEMIsumo Stance:
hook grip 135x3, 225x5, 315x3
over under grip for the rest of the sets405x3, belt on, 495x1, 425x6

dbell shrugs: 130x25, 140x14 lost grip.

lat pull downs:
160x20, 180x15, 200x10, 160 WIDEE grip SLOW REPS x 10

hammer curls: 50's x 12, 55's x 10, 60's x 10
curl machine: 50x12, 60x12, 70x8, 50x24
standing calves: 315x45 reps
crunches 2 x 30 reps

THATS ALL she wrote.

carbing up today, look and feel full as hell.

thanks for everyones motivation and comments, i appreciate it.
when i get back it's gametime. 500 bench in an inzer 2x denim @ 220 before i turn 21 in may.

Freeport Bahamas here i come.

See You'se March 17th.

- thomas edward kemble aka TEK.

[Big Jawn]

Welcome back bro, how was the trip?

[tek52086]

whats up brothers:
bahamas was amazing. i got to drink every night and eat whatever the hell i wanted. i got laid and tan. it was the best rehab any sore lifter could have asked for. tomorrow is back to reality though.

im going to postpone competing in the wnpf april 21st meet in nj and im going to focus on a wnpf full meet in June in NYC and an APF bench meet in Columbus ohio in July.

just ordered Supercharge by labrada + whey.

today i weighed in at 208.

1550 drug free @ 220 junior here i come.

tomorrow i will bench.

[tek52086]

okay first day back after a 10 day break. workout went amazing
first off, i used a sample pack of animal pump as my preworkout supp + half a redline so i was fcukin moving when i got to the gym.

im having my shirt customly tailored, il let youse know when its done, cuz its gona be badass

very long warmup.
bench: bar x 20, 95x15, 135x8, 185x5, 225x5.
315x5, 370x3, 370x2, 315x6

close grip: 225x3x8

bent over rear delt dumbbells: 25x3x12
standing dbell laterals: 35x3x10
rope pressdowns: 50x3x25
rope face pulls 50x2x20

abs tomorrow + 45 minutes cardio

great first day back.

im going to pull off the floor on weds with briefs + semisumo stance
plus my supp's will be in by then too.

[Big Wides]

welcome back, lets get at that 500

[tek52086]

still sore as shit from benchin monday and core/cardio yeterday. im just gonna wait another 20 minutes then im going to head to the gym, dead'n today @ 90% or so. + chain singles. il post results later

[tek52086]

sick day yesterday, i worked on my sumo technique and im doing ALOT better.
the superchange got me MOVING + im taking 150g's of whey a day now and after 2 days i feel solid as hell.

semisumo deads:
135x3x3
225x3
315x3
briefs on belt on
405x3
455x1
465x1
465x1

barbell shrugs:
315x20
straps: 405x20, 495x12

lat pulldowns close grip handle:
180x12, 210x11, 230x9

seated calves: 100x2x20, 150x15

bent dumbbell row
1 set of 120's x 8 (im going to row on friday but i was just feeling a set today)

bi's:
hammer dbell curls: 50's x 12, 60's x 10
seated dbell: 40's x 2 x 10
standing dbell curls: 45's x 2 x 10

i was really feeling the bi's today


back to the basics on friday:
SQUATS + SLED + CORE


good solid pulls today above 90%.

[tek52086]

wow busy fcukin weekend, first time i sat down the past 3 days.

friday i did a DE squat day + some stiff legs.
a 2 hour workout got squeezed into an hour and 10. cuz i wasnt about to spend my friday night at 8pm in the gym squatting haha.

it went:

highbar speed squat no belt:
200x8x3 off a parallel box

stiff legs:
135x10, 225x10, 275x8, 315x6

hammer strength low row:
2 plates 2 sets of 12
3 plates 1 set of 8

standing barbell curls:
135x3x5

hyperextension/cable crunch superset:
2 sets of 15

i felt like i was going to pass out. basic, solid workout.

im going to do goodmornings tomorrow, bench weds and dead on friday.


gettin back up there, i was 215 today

[Iron Buster]

shit that was a quick one. its all good just by seeing your speed squats. here's my questions...do box squats do much for you as far as power? and whats the deal with not using a belt...just always wanted to know?

[tek52086]

box squats teach you to "sit back" and learn the groove of the competition squat.

if your looking to get stronger, the 5x5 box squat workout is the fastest way to get there. google it.

not using a belt builds up your posterior chain muscles. the belt is only put on when im uing 75% or more of my max. i like to train without my belt as much as possible. the lower back is the human body's 'weakest link' and must be built up by years of training

[tek52086]

i was pumped for the workout.
it went:

safety squat bar goodmornings:
bar x 12, 155x5, 205x5
belt on:
205 + 45lbs of chains: 5 reps
205 + 90lbs of chains: 3 reps
belt off:
155x9

dumbbell shrugs:
120x12
130x12
150x8

lat pull downs:
180x12
200x12
210x10
230x8 supersetted with 120x18

belt over barbell rows:
135x10
185x2x8

hammer dumbbell curls:
50x12
60x10
50x10

seated dumbell curls
40x12
45x10

miniband curls
1 set of 20

hanging leg raises:
2 sets of 15

sick day.
bench weds, deads friday.

[IRBS]

Solid work bro!!

[tek52086]

wel today was cardio and abs but i ended up going to dairy queen and eating a large blizzard with a couple of really hot chicks. so much for the cardio.
bench tomorrow

[-Define Your Self-]

your a pl'er man-- perfectly acceptable

[Iron Buster]

Ya I figured that it had to do something with building your back and posture in the squat but wasn't sure. Thanks bro. So I'm assuming the box should be low enough to get you to be parallel right? 5x5..that sounds like a heavy workout. But I see where you're coming from tek. hardcore shit...

[tek52086]

yeah bro, i train 1 inch below parallel which is a bitch. you gota sit back REAL far and you definately train with weight lighter then what you can free squat.

train hard and heavy.

[Iron Buster]

shit...1 inch below. Brings back memories from wrestling. thats right man, hard and heavy. peace

[tek52086]

yep ass in the f%@kin grass.



today the bench day went:

bar x 12
135x2x8
225x5
315x3
belt on wraps on
375x3
375x2
375x2
4 board
no belt just wraps
375x3
385x3
405x3
no wraps or belt to the chest
225x17

bent over rear dbell delts:
25x3x12

standing lateral dbell delts:
30x3x10

face pulls:
50x30
100x15

supersetted hanging leg raises with miniband pull aparts
20 raises + 25 pullaparts
20 raises + 36 pullaparts (went nuts)

puke.

elbows hate me this week cuz of the warm weather so no triceps isolation, thats why i did the board volume
+
i'm up to 150g's of whey too. i feel solid as hell.

deads friday.

[tek52086]

today my back was still shot to shit from monday so i did safety squat bar squats off a parallel box.

55lb safety squat bar off a parallel box. no brief's today.
it went:
bar x 12
105x12
145x8
195x5
belt
235x5
285x3
305x3

high shrugs with safety squat bar:
235x12
325x12
375x12

hammer strength machine rows
2 plates x 12
3 plates x 10
4 plates x 8
4 plates and 25's x 6

dumbbell curls:
55x10, 60x8, 55x9

standing ezcurl bar curls:
105x3x12
supersetted with
cable crunches 3 sets of 20

got a good ass protein shake at the gym too. needed it bad.

girlfriend comin down from ny state this weekend so im gonna need all the test i cna get hahaha.

il post this weekend when i do cardio+core.

[tek52086]

ok cardio didnt happen. long weekend with the female so i got enough of an abs workout.

tomorrow i will do speed squats and assistance work.
weds bench.
friday deads.

im up to 217.5lbs

[tek52086]

highbar speed squats 1 inch below parallel on a milk crate.
135x2
135+45lbs of chains 3x2
135+90lbs of chains 4x2
8 sets total.

lat pulldowns:
140x15
200x12
220x12
240x7
closegrip pulldowns
160x10

dumbbell shrugs:
120x12
140x10
150x9

seated calves:
100x20
125x2x18

simultanious dumbbell hammer curls:
55x12
55x12
60x10

hanging leg crunches:
1 set of 20
1 set of 15

[IRBS]

ok cardio didnt happen. long weekend with the female so i got enough of an abs workout.


This owned me!!!

[tek52086]

kicked ass on bench day, elbow a little sore though. im thinking about picking up some inzer elbow wraps.

flat bench:
bar x 12
95x10
135x5
185x5
225x3
275x1
315x1
belt on wraps on:
380x2 forced out a 3rd rep
380x2
380x2
4 board just wraps:
380x3
405x3
415x2 (tried a 3rd but failed)

bent over rear dumbbell delts:
25x15
30x12
30x12

standing dumbbell laterals:
30x12
35x8
30x10, 20x8

miniband pressdowns:
1 set of 35 reps
1 set of 30 reps

rear delt miniband pullaparts:
2 sets of 20

dead.

good workout.

deads friday.

[maddawg]

thats pretty fuckin good

[tek52086]

good friday but nothing good about it
i worked a cold 9 hour shift then went to pull.
jesus doesnt rise from the dead until sunday and i guess i wasnt meant to rise from my deads today either.

it went:
warmup/pylo work
semisumo deads:
135x5
225x5
315x3
belt on:
405x3
455x1 (did a second rep too but i slammed it off the ground so im not gona count it)
455x miss
405x3
belt off
225 for 10 singles for my technique

shrugs:
315x15
straps on
405x12
495x12
545x12

single arm hammer strength low row:
2 plates x 12
3 plates x 12
4 plates x 10
4 plates x 6

leg curls:
75x20
105x15

seated calves:
135x25
155x16

hammer dumbbell curls:
55x2x12

standing alternating curls:
50x1x10

hanging leg raises
2 sets of 15.

im dead.

i just ate an entire pizza for supper and washed it down with a 60grams whey shake. beautiful

happy easter.

squats monday.

[tek52086]

well after the 10000 calories i consumed today i think im going to do some cardio tomorrow.

I ordered a single ply inzer Z suit today to 'jump into the ring' of equipted lifting.
next week when i get paid im ordering a double ply grid stiched inzer denim bench shirt. Im going to squat in brief's tomorrow. bench raw weds. deadlift in briefs fri.

hopefully my zsuit will be in for next week's squat session.

im staying with this 3 day westside hybrid routine until the 2nd week of may when i will start my offical ON season.

[tek52086]

well i went nuts yet again today.
i'm going to see the lady in poughkeepsie thurs and friday so i set myself up for rack pulls saturday afternoon after work.

today was a ME squat/dead day. i dont know what the hell i was thinking, that labrada supercharge turns me into somebody else.

it went:

box squats 1 1/2 inch below parallel:
bar x 12
135x5
225x3
275x3
brief's and belt on:
315x3
365x1
385x1
315x2
275x5
belt off brief's off Box squats 3 inches below parallel on milk crate:
225x5

stiff leg deads + 45lbs of chains
135+chains x 12
225+chains x 8
275+chains x 5
belt on
315+chains x 5
365+chains x 2 (lost grip)

bent barbell rows
225x3x8

dumbbell shrugs
120x20
130x20

hammer dumbbell curls
50x15, 50x12, 50x10

leg spread apart machine (hip flexors):
60lbs x 50 reps
150 x 20
180 x 19

standing calves:
315x25
405x20
495x2x20

the last 3 excercises were nuts. i ripped through the sets like a bat out of hell. i went through 3 16 ounce bottles of water this workout too.

bench weds.

[-Define Your Self-]

damn man every work out is always gettin better - great numbers

[tek52086]

SMOKE SHOW today on the bench. took a couple sets to get moving but i hit some nose torq before my last working set and last board set and kicked ass.
im still sore as shit from monday too.

it went:

flat bench:
bar x 12
95 x 10
135 x 5
185 x 5
225 x 3
275 x 1
315 x 1
belt on wraps on
385 x 2
385 x 1
385 x 2 (came back hard as hell and nailed it)
4 board just wraps
390 x 3
405 x 3
5 board just wraps
425 x 3 (PR)!!!
440 x 1 (PR)!!!
2 board just wraps
315 x 8 (complete failure)

standing dumbbell laterals:
25 x 12, 30 x 10, 35 x 8

bent dumbbell rear laterals:
25 x 10, 30 x 10

rear band pullaparts:
miniband x 2 x 20

single arm pressdown:
miniband x 40 reps
miniband x 30 reps
2 minibands x 18 reps

postworkout 2 scoops whey + 1 scoop storm

KICKED ASS today. Rack pulls saturday hopefully if im healed up.

[Big Wides]

getting stronger week in and week out, strong as an ox. you will reach your goal and surpass it, keep it up brother

[Iron Buster]

good presses bro. you keep getting stronger every week. Keep smashing those numbers Tek.

[tek52086]

40 minutes of carnage.
i had to tell the guy at the desk to call the coroner to pick up the bodys.

rack pulls:
bar x 12
135 x 5
225 x 5
315 x 3
belt on
405 x 3
495 x 1
545 x 1
585 x miss
500 x 1
500 x 1

fcuking smoke show.

shrugs:
straps on: 405 x 12, 500 x 12, 500 x 12

seated cable rows:
200 x 12
250 x 10
280 x 8

hammer dumbbell curls:
55 x 12
55 x 10

out in 40 minutes. in at 8:30 out at 9:10
jesus christ.

safety bar squats monday.

[brandona]

Sick shit bro and in 40 mins? fuck thats a days work....nice...

-B

[Big Jawn]

How high was the rack height for the pulls?
Fuckin' intense shit man, what kind of briefs do you squat in? You'll likely get alot more out of those then you will a Z Suit, the Z Suit is to the squat like what the EPH HD or the Phenom is to the bench. But you said this is your first suit? If so its def a good learner.

[tek52086]

rack was atleast an inch and a half below my knee caps. i just went apeshit tonight.
i squat in single ply inzer power pants as of now. my z suit is definatly my learner suit. its inzer fusion time for my deads this summer. i definately want a 1550 total in august at the full meet im doing. but that'l be my next log one i smoke 500 on the bench next month

[Iron Buster]

hardcore bro. hey bro keep it up, you'll get that 500 with ease brotha and you know it. looking forward to your next log

[tek52086]

okay so i got my z suit today so despite being completely burn out from rack pulls on friday, i decided to use it.

the workout was weak as hell, my technique sucked because my back was so weak but i still pushed it out. im going to do semisumo speed pulls off a 4" platform on friday.

it went:
Dynamic flexibility work.

low box squats: (1 inch below parallel)
bar x 12
bar x 12
95 x 10
135 x 5
185 x 5
225 x 3
275 x 1
free squats with suit on:
275 x 1 nowhere near parallel
suit + belt:
315 x 1 atleast 3 inches high
365 x 1 just above parallel
385 x 1 JUST parallel
405 x 1 JUST parallel
365 x 2 i sat these on the floor so they had to be close.

Top end was weak as hell, i thought too much about finding the "hole". Im going to do alot more free squat work from now on. I gota find my groove.

bent rows with chains:
135 + 45lbs chains x 12
185 + 45lbs chains x 10
185 + 90lbs chains x 2 sets of 6

incline chest supported dumbbell shrugs:
90 x 20
120 x 2 x 12

dumbbell pullovers:
75 x 2 x 30

hammer dumbbell curls:
55 x 12, 60 x 12, 60 x 10

hanging leg crunches:
1 set of 15, 1 set of 20

machine crunches:
1 set of 25 with 75lbs

standing calf raises:
405 x 25, 495 x 2 x 15

Band Hip Flexor Movements:
1 set of 15 to the side, 1 set to the rear and 1 set to the front, both legs.

i squatted weak as hell so i put in alot of assistance work.

bench on weds.

[Iron Buster]

shit man thats tough. good strong effort and dedication. keep it up bro

[tek52086]

shitty ass bench day. ive offically hit my wall. next week is floor presses.

warmup:
bar x 2 x 20
95 x 8
135 x 8
225 x 3
275 x 2
315 x 1
390 x 1
390 x 1
400 x 1Click here to watch 400-raw-bench-single (http://media.putfile.com/400-raw-bench-single)
4 board
425 x 2
5 board Click here to watch 425lb-5-board-tripple (http://media.putfile.com/425lb-5-board-tripple)
425 x 3


i feel beat to hell

bent dumbbell rear delts:
1 set of 10 with 35lbs

standing laterals
1 set of 10 with 35lbs

machine rear delt laterals:
2 sets of 15 with 150

no assistance work on speed pull day friday.
just gona get the work in and start fresh for squat day monday.

[-Define Your Self-]

awesome bench work man- nice vid's too

[tek52086]

it's beautiful out.

im going to do atleast 8 doubles of speed work off a platform with my deadlifts then im going to go outside and do sledwork.

i got my custom shirt today. I wish i could bench but il put it on next weds.
It's a single ply inzer black denim with a grid stiched single ply blast chest plate sewn into it plus i had my shouder blow out patched up.
il post some numbers later

[tek52086]

okay sled didnt happen because our 'powerlifting closet' where we keep all our gear was in much need of cleaning. years of broken glass, dirt, random pieces of wood and pipe and whatever else needed to be removed.

the workout went:

raw no belt semisumo speed deads off a 4 inch platform.
each set done: set/rep/reset/rep

135 x 2
185 x 2
225 x 2
315 x 6 x 2
335 x 2 x 2

then my 'cardio and gpp' was cleaning out the closet. it took me about 40 minutes.

im resting up this weekend and im going to come back strong on monday with my squats.

[BEASTOFRAGE]

if your feelin beat up...sounds like your recovery is startin to drop some...defintely change things up bro cause your good for a triple with 405 easy!!
TB

[Iron Buster]

nice vids

[tek52086]

sitting in class now on the laptop. squats today at 5, im going to work with the suit on hitting depth and wont go TOO heavy, im doing alot of assistance work too.
il post the numbers tonight

[tek52086]

okay, i suck.

today was a harsh realization that i have ZERO strength in the hole and for the next 4 months before my full meet in august, i must fix this 'minor dilemma'. i still am working out kinks getting used to the z suit but its obvious i need ALOT of low box (8 inch box) work and paused squats.

an old NASA judge whose name will not be revealed called my squat depth today.

again, i suck.

squats: all reps done to IPF depth, he called the up command on EACH and EVERY rep.
bar x 12
95 x 10
135 x 5
185 x 5
225 x 3
275 x 3
z suit on straps down with belt:
300 x 1 (didnt get depth)
300 x 1 (getting closer)
300 x 1 nailed it and locked out so hard it flew off my back
320 x 2 easy
340 x 1 easy
straps up
360 x 1 getting heavier
370 x 1 easy lockout but sucky out of the hole
straps down no belt
315 x 2 (bombed on a 3rd rep)
225 x 11 (total ass in the grass to failture)

again. much work is needed out of the hole and i will pound my hip flexors into submission until i get the numbers i want.

seated cable rows closegrip attachment:
200 x 12
250 x 10
280 x 9

dumbbell shrugs with chalk no wraps:
130 x 20
140 x 15
150 x 11

seated calves supersetted with hammer curls:
120 calves x 30, 55lb dbell x 12
125 calves x 30, 60lb dbell x 9
150 calves x 20, 50lb dbell x 12

weighted machine abs:
75 x 3 x 25

puke.

cardio + core tomorrow.
bench with my repaired "1 and a half ply" denim on weds.
bench vids weds too.

[IRBS]

I hear ya on the squats bro, I am in the same boat. Like you said, beat those flexors to death!!! Good work tho!

[tek52086]

finally got my 500lb bench
I went to Skiba's Barbell Club in Carteret NJ to train today I used my Single Ply inzer standard denim with grid stitched Blast Material Chest plate.



the workout went
bar x 10
135 x 5
185 x 5
225 x 5
275 x 1
335 x 1
shirt on
400 x 2
425 x 1Click here to watch 425-shirted-bench--220-20-yrs-old (http://media.putfile.com/425-shirted-bench--220-20-yrs-old)
465 x 1 Click here to watch 465-shirted-bench--220lbs-20-years-old (http://media.putfile.com/465-shirted-bench--220lbs-20-years-old)
500 x 1Click here to watch 500-shirted-bench--220-20-years-old (http://media.putfile.com/500-shirted-bench--220-20-years-old)
4 board no shirt
445 x 3

kettlebell side swings:
50lb x 12
40lb x 12

face pulls:
50 x 2 x 25

triceps miniband pressdown:
2 sets of 25

what a day, finally nailed my 500 bench!!!!!
deads friday!
a workout to remember.

[-Define Your Self-]

thats awesome man !! congrats way to fight it out

[G Diesel]

Props to Skiba, he is an exceptionally nice guy... Very smart and a monster in his own right--beyond that he is a powerlifting guru. His rep is growing in Jersey and in the broader powerlifting community in general.

With Henri in your corner and your dedication to the sport, you'll go a long way bro... You're off to a hell of a start. Peace, G

[Punisher]

Hey bro have you ever trained in more of a bodybuilding type style or DC??

[tek52086]

G - thanks bro.


Punisher-
yeah i went through a bodybuilding phase last year for about 3 weeks. i couldnt hack the diet with school and work. i give alot of respect to bodybuilders becasue i personally coudlnt hack it. powerlifting is a lifestyle to me now, i woudlnt have it any other way