View Full Version : IRBS' Road Less Traveled
I hear ya bro, not worth cutting down for anything, I will be (my 3 fav letters) SHW...LOL...I think for this meet it is 275+....Dont think that there was any one that heavy at the last meet, so I may be able to take my class....LOL....but as you say, I do it for me and me alone...
-B
Exactly bro.
5 weeks then the south will rise again......maybe. nice session there IRBS, going to be interesting seeing how you pick your openers and what they are going to be
Thanks bro. Yeah, openers will be a sure thing. I will set them over the next few weeks or so then start backing off so I will be fully recovered for the meet.
ME DEADLIFT
BW: 260!!! PR - Finally
Full Range Deadlifts:
Metal Deadlifter, bottoms:
135x8
Put the straps up and no go, it is just too small, No matter what I do I cannot get to the bar.
Switched to my Metal Pro Squatter, Straps up:
225x5
315x1
405x1
495x1
515x1 - PR - had more in me, but still learning to pull in gear
500x1 - Easy
BB Shrugs:
225x25
225x25
225x25
Back Raises:
3 setsof 10
Ab Machine:
1 set of 50
Nice session this morning. Pulled 515 in the squat suit, pretty easily. I have got to work on keeping air in my belly when I pull. When I am getting down to the bar it just gets squeezed out of me, LOL. I try to suck it backin, but cant get as much air in when I am down there. Anyway, I got pretty good pop out of the squat suit. Next week rack pulls, then I will find an opener the week after that. I think I can get around 20-30lbsout of the squat suit on deads which will have to do for now. After the meet I am going to hit a pretty hard Squat/DL cycle to try to bring those lifts up to where they need to be. Still way off.
Finally broke the 260 mark,
IRBS
The_Dude
11-02-07, 8:18 am
ME DEADLIFT
BW: 260!!! PR - Finally
Full Range Deadlifts:
Metal Deadlifter, bottoms:
135x8
Put the straps up and no go, it is just too small, No matter what I do I cannot get to the bar.
Switched to my Metal Pro Squatter, Straps up:
225x5
315x1
405x1
495x1
515x1 - PR - had more in me, but still learning to pull in gear
500x1 - Easy
BB Shrugs:
225x25
225x25
225x25
Back Raises:
3 setsof 10
Ab Machine:
1 set of 50
Nice session this morning. Pulled 515 in the squat suit, pretty easily. I have got to work on keeping air in my belly when I pull. When I am getting down to the bar it just gets squeezed out of me, LOL. I try to suck it backin, but cant get as much air in when I am down there. Anyway, I got pretty good pop out of the squat suit. Next week rack pulls, then I will find an opener the week after that. I think I can get around 20-30lbsout of the squat suit on deads which will have to do for now. After the meet I am going to hit a pretty hard Squat/DL cycle to try to bring those lifts up to where they need to be. Still way off.
Finally broke the 260 mark,
IRBS
FUCKING AWESOME BRO!!! Congrats on the PR's. You are definitley GFS dude.
Lowdown5
11-02-07, 10:30 am
515x1. Is that all? WTF were you doing, slacking off?
J/K Bro, that is awesome, great PR. You are gonna kick some ass in your meet.
Big Wides
11-02-07, 10:31 am
nice work on the 515.....and its about time you cracked that 260 mark...lol.....nice work
515x1. Is that all? WTF were you doing, slacking off?
J/K Bro, that is awesome, great PR. You are gonna kick some ass in your meet.
LOL, thanks LD!
nice work on the 515.....and its about time you cracked that 260 mark...lol.....nice work
For real!!! Thanks BW!
brandona
11-02-07, 11:30 am
260...very nice...one your way to a respectable weight...LOL....Nice pulling bro, cant wait to see what your opener will be...
-B
260...very nice...one your way to a respectable weight...LOL....Nice pulling bro, cant wait to see what your opener will be...
-B
LOL, true, I'm on my way, LOL. Yeah me too, LOL!!!
Squat_Heavy
11-02-07, 7:07 pm
Good deadlift. I take it you stand conventional? a tip for the deadlift suit and suitpulling in general. Drive your knees as FAST forvard as you can and start pulling when you do that. Then the suit will act as a lever and send that motherfucker megafast of the floor. The faster you drive your knees forward, the faster the bar will fly of the ground. Thats what i have experienced so far
GRATS with the PB. 540+++++ will fall shortly!!! I know it
Good deadlift. I take it you stand conventional? a tip for the deadlift suit and suitpulling in general. Drive your knees as FAST forvard as you can and start pulling when you do that. Then the suit will act as a lever and send that motherfucker megafast of the floor. The faster you drive your knees forward, the faster the bar will fly of the ground. Thats what i have experienced so far
GRATS with the PB. 540+++++ will fall shortly!!! I know it
Thanks bro, on my way!
Lowdown5
11-03-07, 10:13 am
Good morning Bro, how are you today?
Good morning Bro, how are you today?
LOL, well I am getting to this a few days late, but I was doing well, LOL!!! Doing very good today!
ME Bench
BW: 262ish
RRRRAAAAAWWWW Warmups:
Barxwhatever
135x10
225x6
275x3
Added F6:
335x3 2-board
385x3 2-board
415x3 2-board
440x3 2-board
460x1 1-board, hit the band that was holding the board on, this rep was ugly - PR
475x1 1-board - PR - SMOOTH!
485x0 - Spent
DB Floor Press:
100x8
100x8
Miniband Pressdowns:
3 sets of 25
Minibad Pullaparts:
3 sets of 12
Straight Bar Pushdowns:
3sets of 8
I am FIRED up after this session. ManI felt as strong as I ever have on bench today. 475 off of 1-board was smooth and fairly easy, it felt awesome!! the 460 was ugly because the band that was holding the board on slid up and I hit it with the bar, but still got it. I am VERY hapy with the 475 off of 1-board, blows away any PR that I had previously. I have done 450 full range, so this is the most weight I have pressed...stoked right now!! I was spent after this session, triceps smoked, shoulders smoked. Just a great session. Next week I am going to work up to an opener, gonna play it conservative and then go balls out after I nail the opener.
Food Food Food,
IRBS
Squat_Heavy
11-05-07, 9:30 am
FUcking awesome!!!! the 500lb bench is not far away man, not far away at all
FUcking awesome!!!! the 500lb bench is not far away man, not far away at all
I can taste it...thanks bro!
Lowdown5
11-05-07, 9:59 am
STRONG session, damn Bro.
I followed a friends advice for my session today and it went very well.
STRONG session, damn Bro.
I followed a friends advice for my session today and it went very well.
Thanks bro. I'll check that session out.
Malloy1344
11-05-07, 10:09 am
ME Bench
BW: 262ish
RRRRAAAAAWWWW Warmups:
Barxwhatever
135x10
225x6
275x3
Added F6:
335x3 2-board
385x3 2-board
415x3 2-board
440x3 2-board
460x1 1-board, hit the band that was holding the board on, this rep was ugly - PR
475x1 1-board - PR - SMOOTH!
485x0 - Spent
DB Floor Press:
100x8
100x8
Miniband Pressdowns:
3 sets of 25
Minibad Pullaparts:
3 sets of 12
Straight Bar Pushdowns:
3sets of 8
I am FIRED up after this session. ManI felt as strong as I ever have on bench today. 475 off of 1-board was smooth and fairly easy, it felt awesome!! the 460 was ugly because the band that was holding the board on slid up and I hit it with the bar, but still got it. I am VERY hapy with the 475 off of 1-board, blows away any PR that I had previously. I have done 450 full range, so this is the most weight I have pressed...stoked right now!! I was spent after this session, triceps smoked, shoulders smoked. Just a great session. Next week I am going to work up to an opener, gonna play it conservative and then go balls out after I nail the opener.
Food Food Food,
IRBS
Great fucking job man. Amazing lifts. 500 is right around the corner.
Great fucking job man. Amazing lifts. 500 is right around the corner.
Thats the plan bro...I want that 500!!!
Lowdown5
11-05-07, 10:19 am
Thats the plan bro...I want that 500!!!
You need that 500!!!
amazing man! and yes...food, food, food...lol
amazing man! and yes...food, food, food...lol
Thanks mchik! I like to eat, what can I say, plus it makes you stronger!!! LOL
Big Wides
11-05-07, 4:17 pm
how the hell did i miss your session from the A.M. - damn time change......great work off a 1 board, i have never done a 1 board press, might have to be something to look into......looking damn good down the home stretch.....
how the hell did i miss your session from the A.M. - damn time change......great work off a 1 board, i have never done a 1 board press, might have to be something to look into......looking damn good down the home stretch.....
LOL, it happens, lots of posts today! Yeah, today was the first time for me doing a 1-board, trying to get weight as close to touching as possible so I am working 1 and 2 boards from here on out. Gonna find my opener next week and then do some 3-board work, then its time to rest up for the meet...definately in the home stretch, cant wait!
The_Dude
11-05-07, 4:58 pm
Good benching there Big IRBS. Keep up the kickass work brother.
ME Squat
Suit Bottoms to a Parrallel Box:
135x10
225x3
315x3
365x3
405x3
455x1 - PR
No Box, Straps still down:
455x2 - first rep was below depth, second rep was parrallel
Rack Pulls from 2-3in below the knee:
225x5
315x3
405x3
495x1
550x0 - got it to mid thigh, couldve hitched it and got it, but didnt want to, was beat from squats, wouldve been a PR from that height
45 degree Back Raise with Barbell on Back:
set of 10 (no bar)
set of 8 (with bar)
set of 6 (with bar)
Ab Machine:
set of 20, 15, and 10 up to full stack
Pretty pleased with this session. Hit a PR on box squats, was a grinder but once I was off the box smoked it. Then did one set of free squats with 455 to work on hitting depth, I think I will probably open around 455. Next week I will work up to an opener and get it nailed down, but right now thats what it looks like. Playing it conservative. Went with some rackpulls after, since I wont be pulling full range this week. 495 absolutely flew up, 560 flew up to mid thigh, but I was fatigued from the squats, no biggie, I wouldve been good for it otherwise. All the pulls felt great and so did the squats. This was my last heavy work session, other than working up to openers, that I have planned until the meet. Time to get my head straight, recover, and get ready to smoke my openers at the meet.
Ready,
IRBS
Malloy1344
11-06-07, 10:07 am
ME Squat
Suit Bottoms to a Parrallel Box:
135x10
225x3
315x3
365x3
405x3
455x1 - PR
No Box, Straps still down:
455x2 - first rep was below depth, second rep was parrallel
Rack Pulls from 2-3in below the knee:
225x5
315x3
405x3
495x1
550x0 - got it to mid thigh, couldve hitched it and got it, but didnt want to, was beat from squats, wouldve been a PR from that height
45 degree Back Raise with Barbell on Back:
set of 10 (no bar)
set of 8 (with bar)
set of 6 (with bar)
Ab Machine:
set of 20, 15, and 10 up to full stack
Pretty pleased with this session. Hit a PR on box squats, was a grinder but once I was off the box smoked it. Then did one set of free squats with 455 to work on hitting depth, I think I will probably open around 455. Next week I will work up to an opener and get it nailed down, but right now thats what it looks like. Playing it conservative. Went with some rackpulls after, since I wont be pulling full range this week. 495 absolutely flew up, 560 flew up to mid thigh, but I was fatigued from the squats, no biggie, I wouldve been good for it otherwise. All the pulls felt great and so did the squats. This was my last heavy work session, other than working up to openers, that I have planned until the meet. Time to get my head straight, recover, and get ready to smoke my openers at the meet.
Ready,
IRBS
you're gonna smoke those openers bro. Looking very strong. Extra Oreos!
Big Wides
11-06-07, 10:54 am
confidence and strength, the two greatest allies to a PLer come meet time.....you've got both of them now which means they will only build in the few weeks to come......nice work as usual
you're gonna smoke those openers bro. Looking very strong. Extra Oreos!
Thanks bro...will be upping the oreo intake, LOL!
confidence and strength, the two greatest allies to a PLer come meet time.....you've got both of them now which means they will only build in the few weeks to come......nice work as usual
Definately, gotta know I am gonna own my openers. Thanks BW!
brandona
11-06-07, 11:06 am
Looking good bro...
-B
Your throwing around PR's left and right up in here! Nice work as always!
Looking good bro...
-B
Thanks bro, in the home stretch...
Your throwing around PR's left and right up in here! Nice work as always!
Thanks Toni...just gotta bear down now...
Lowdown5
11-06-07, 11:51 am
December 1st, this cat is gonna show em how an Animal does it!
UPPER ASSISTANCE
BW: 260
Side Laterals (giant set):
10'sx10
15'sx10
20'sx8
25'sx8
30'sx8
40'sx8
Wide Grip Pulldowns:
150x8
180x8
210x8
CS Rows:
3platesx5
5platesx3
7platesx2
3platesx5
Hammers:
35'sx8
40'sx8
45'sx8
55'sx8
60'sx8
70'sx6
Rope Pushdowns:
3 sets of 8
BB Shrugs:
225x15
315x15
405x10
Hanging Leg Raises:
2 sets of 20
Decline situps:
2 sets of 10 (abs cramped up on me)
I think that was it. Nice session, in and out pretty quick. Just hit some accessory work. I am off now until I bench again on Monday. Going out of town tommorrow for a little R&R for the weekend. Everything is feeling good right now, looking to be in good shape for the meet. Word on the street is a new Gold's is opening in town, Brant is gonna try to get the DL on it. Hopefully it will be similar to what they've got down in Gadsden, one can only hope...
Holding at 260,
IRBS
AnthonyB
11-08-07, 1:13 pm
nice. upper end work is always fun to me
Malloy1344
11-08-07, 5:07 pm
Nice session bro. All the essentials covered.
That was a great wo! A bit of BB'ing flair to it too I see....not thinking of converting are we? LOL..your always trying to convert me dammit! LOL
260! Now thats a big, strong boy! You Rock!
nice. upper end work is always fun to me
Thanks bro.
Nice session bro. All the essentials covered.
Yeah, just in and out. Accessory day is pretty easy, no stress!
That was a great wo! A bit of BB'ing flair to it too I see....not thinking of converting are we? LOL..your always trying to convert me dammit! LOL
260! Now thats a big, strong boy! You Rock!
LOL, not a chance!!! Thanks Toni!
Big Wides
11-09-07, 10:13 am
That was a great wo! A bit of BB'ing flair to it too I see....not thinking of converting are we? LOL..your always trying to convert me dammit! LOL
260! Now thats a big, strong boy! You Rock!
i think the closest we will ever see this is during his deload week......the dark side of training is to strong in this one.....
i think the closest we will ever see this is during his deload week......the dark side of training is to strong in this one.....
LOL, this is true!! Thanks BW!
Lowdown5
11-09-07, 11:23 am
Enjoy the rest this weekend Bro, soon it will be all work and no play.
Enjoy the rest this weekend Bro, soon it will be all work and no play.
Thanks John. Heading to the Mountains this weekend to relax a bit. Hitting openers next week.
ME SQUAT
BW: 258
Squats w/suit, straps down:
barx10
135x8
225x3
315x3
405x1
straps up:
455x1
475x1 <--Opener
500x1 (smoked it, still going to play it conservativeand open at 475)
Medium Stance Goodmornings:
135x8
185x5
185x5
185x5
185x5
Hanging Leg Raises:
2 sets of 20
45 Degree Reverse Hypers:
3 sets of 8, unweighted
Today was all about the openers. I was thinking origionally that I would open around 455, after today I believe I am going to open at 475. 500 went up fairly easily, but still want to play it conservative and open at 475. The plan is to sink it deep and leave no doubt, LOL. Did some GM's after the squats. I really need to incorperate these after the meet. I have a pretty good squat/DL cycle that I am going to run for 12 weeks after the meet to try to get those lifts up.I had to show a trainer how to properly use a GHR today too. She was trying to teach some of the gym workers how to do it and was doing a horrible job, so she asked me to show them, LOL. Anyway, I'll be hitting my bench opener tommorrow and Deadlift opener later this week.
Getting close...
IRBS
brandona
11-12-07, 1:07 pm
Looking good bro, way to play it safe. Taking the same approach..
-B
Big Wides
11-12-07, 1:34 pm
475 not to shabby of an opener.....judging by the way your training has been it should not be a problem come meet time.....also having a conservative opener can help play the mind game with the other people espically when it comes up like a feather
Looking good bro, way to play it safe. Taking the same approach..
-B
Thanks bro, its all a head game!
475 not to shabby of an opener.....judging by the way your training has been it should not be a problem come meet time.....also having a conservative opener can help play the mind game with the other people espically when it comes up like a feather
Thanks BW. Looking to be well rested by meet time!
Malloy1344
11-12-07, 4:28 pm
Great job with the squatting bro! Strong as fuck!
Lowdown5
11-12-07, 4:30 pm
475 is a killer opener, you are gonna kick ass Brother.
How was the weekend away?
ME Bench
Raw Warmups:
135x10
225x8
275x3
Shirt and 3 board:
335x3
385x3
Shirt Fullrange:
415x1 - touched, slow, did not feel right
425x0 - tweaked my shoulder a bit yesterday, gave me problems today this was ugly
DB Bench, Palms facing:
60'sx10
80'sx8
Rope Pushdowns:
3 sets of 8
Miniband Pushdowns:
4 sets of 20
Miniband Pull aparts:
3 sets, 20-15reps
Not the morning I had planned. I tweaked my shoulder a bit squatting yesterday, and it gave me trouble today. I could not get stable with weight over me for some reason. Left elbow flaired up on me a bit as well. My Chiro is going to work on it tommorrow. I may be opening raw, I have not decided yet. I can always open raw with no worries and then go with the shirt, that is just a call I may have to make later. Just sucks going from a 475 1-board last week to not being able to control 425 this week. I have no idea what the issue was this morning, hopefully it was just the shoulder and tricep being beat down from yesterday's squat session. I am pulling on Thursday to nail down an opener, then accessory work on Friday. Will be deloading next week, then off the week of the meet (may do light accessory work). My head is still on straight, just wish my joints would cooperate. They need rest and will get it over the next 2 weeks leading up to the meet. Come meet day I will be good to go, no worries.
I have the joints of an 80 year old woman,
IRBS
brandona
11-13-07, 9:34 am
Squats do a number on my sholders as well, and I dont go as heavy as you ....YET....LOL...no wonder why Big Dog squats with a SSB....But you have a plan and I know you will kill the meet....
-B
Big Wides
11-13-07, 9:40 am
still got a good session in despite the kinks.....you've got your head on straight and i know this wont get to you......rest up those old lady joints dont need you walking up to the platform in a walker now do we?
Squats do a number on my sholders as well, and I dont go as heavy as you ....YET....LOL...no wonder why Big Dog squats with a SSB....But you have a plan and I know you will kill the meet....
-B
LOL, thats what I like to hear, "yet", LOL!!! I wish I had a SSB, maybe soon. I sent a wish list into my gym, and some of the stuff got ordered, I am just waiting to hear what is coming. I will likely open at 425 for the meet.
still got a good session in despite the kinks.....you've got your head on straight and i know this wont get to you......rest up those old lady joints dont need you walking up to the platform in a walker now do we?
LOL, no, I am going to rock out on a pimptastic cane, LOL! Thanks BW, got a plan in place and gonna stick to it. Time to start resting and recovering for the meet.
Lowdown5
11-13-07, 10:18 am
December 1st is close Bro, time to get into battle mode.
December 1st is close Bro, time to get into battle mode.
Will do bro...
Lowdown5
11-13-07, 10:23 am
Will do bro...
I know you will.
Squat_Heavy
11-13-07, 10:44 am
Just be careful so you dont open up to low!!! Your opener is something you know you nail, but, it has to be heavy enough to give you an indicator as to how heavy you can go in the next attempts! Just thought id put it out there.
Its 4 days for nationals for me, so im eating and getting into battlemode!!
There is no doubt in anyone's mind that you'll totally kick ass at the meet.
I'm totally ignorant when it comes to powerlifting and the lingo though....sorry. : )
There is no doubt in anyone's mind that you'll totally kick ass at the meet.
I'm totally ignorant when it comes to powerlifting and the lingo though....sorry. : )
Thanks mchik, I am really getting amped up for it now. LOL, the lingo can be a bit difficult to pick up, but no worries!!! Powerlifting is easy to understand though, move the most weight you possibly can. Its that simple, LOL!!! Thanks again!!!
rcrott1
11-14-07, 11:49 am
meet is coming soon brother..keep kicking ass, you will do very well at this meet!
Pokoritel
11-14-07, 11:52 am
I have the same problem. I also have the joints of an 80 year old lol. Good luck to ya IRBS. Kick some ass.
Lowdown5
11-14-07, 11:55 am
Powerlifting simplified=big strong cats lifting more damn weight than I can imagine in cool suits. See, simple.
Oh, and they have my respect, don't want to forget that.
Big Wides
11-14-07, 12:03 pm
in cool suits.
just got the green light to walk around in a singlet and start a fashion trend.......
meet is coming soon brother..keep kicking ass, you will do very well at this meet!
Thanks bro, just gonna have fun and do my best!
I have the same problem. I also have the joints of an 80 year old lol. Good luck to ya IRBS. Kick some ass.
LOL, everybody is gonna hurt one way or the other, I just like to decide how I am going to hurt...plan on kicking as much of it as possible!
Powerlifting simplified=big strong cats lifting more damn weight than I can imagine in cool suits. See, simple.
Oh, and they have my respect, don't want to forget that.
You've got my respect as well John.
just got the green light to walk around in a singlet and start a fashion trend.......
Uh oh, you mean it's not already cool to wear a singlet to work...hmmm...I hope I dont get written up today then....come to think of it, people have been looking at me wierd, LOL!!!!
Malloy1344
11-14-07, 2:18 pm
Lookin awesome dude, your gonna kick ass at the meet! Goodluck to you!
Lookin awesome dude, your gonna kick ass at the meet! Goodluck to you!
Thanks bro!
Big Wides
11-14-07, 2:23 pm
Uh oh, you mean it's not already cool to wear a singlet to work...hmmm...I hope I dont get written up today then....come to think of it, people have been looking at me wierd, LOL!!!!
if you really want people to look at you weird, drive with a bench shirt on, guarenteed to have your hands at 10 and 2......just that turning might be a bitch
if you really want people to look at you weird, drive with a bench shirt on, guarenteed to have your hands at 10 and 2......just that turning might be a bitch
LOL so true...of course my bench shirt smells like a musty armpit right now, so I'm sure that would go over well...
DEADLIFT
Deadlifts w/suit:
straps down:
135x8
straps up:
225x5
315x1
405x1
475x1 - Opener
Hanging Leg Raises:
2 sets of 20
Face Pulls:
120x12x3
Shouder Complex
Steep Decline Situps:
2 sets of 20
Hammers:
3 sets of 8
45 Deg. Back Raises:
3 sets of 10
Good session this morning, I am pretty tired, but got up and headed to the gym. Opener on deads will be 475. It was a really smooth rep. Plan for deads right now is going to be 475, 525 for a PR and then go for broke. All the rest was just some accessory work that I needed to get in. Deloading and eating all the Thanksgiving food possible next week. My Chiro did ART on both arms yesterday and will do it again the week before the meet, he said that should really help.
Sleep??? What's that?
IRBS
Malloy1344
11-15-07, 9:43 am
DEADLIFT
Deadlifts w/suit:
straps down:
135x8
straps up:
225x5
315x1
405x1
475x1 - Opener
Hanging Leg Raises:
2 sets of 20
Face Pulls:
120x12x3
Shouder Complex
Steep Decline Situps:
2 sets of 20
Hammers:
3 sets of 8
45 Deg. Back Raises:
3 sets of 10
Good session this morning, I am pretty tired, but got up and headed to the gym. Opener on deads will be 475. It was a really smooth rep. Plan for deads right now is going to be 475, 525 for a PR and then go for broke. All the rest was just some accessory work that I needed to get in. Deloading and eating all the Thanksgiving food possible next week. My Chiro did ART on both arms yesterday and will do it again the week before the meet, he said that should really help.
Sleep??? What's that?
IRBS
Sweet pullin brother. Devour all the thanksgiving food you can!! I plan on doing the same! Eat, Eat, and then Eat some more!
Lowdown5
11-15-07, 10:18 am
Nice opener, but I know you will smoke whatever you set your mind to. That is where the real power comes from. Like the saying goes "Whether you think you can or you think you can't, you are probably right"
Think you can, know you can!! December 1st, get it done.
brandona
11-15-07, 10:27 am
Looking good bro. solid number on the pulls.....get some sleep, you know you need it...LOL...
-B
Absolutely mean and sweet pulling! Dec 1st will be a breeze for you...they wont know what hit em!
Big Wides
11-15-07, 11:56 am
got a nice gameplan for the pulling, 475, 525, then all hell breaks loose.....keep them coming
Sweet pullin brother. Devour all the thanksgiving food you can!! I plan on doing the same! Eat, Eat, and then Eat some more!
Will do bro!
Nice opener, but I know you will smoke whatever you set your mind to. That is where the real power comes from. Like the saying goes "Whether you think you can or you think you can't, you are probably right"
Think you can, know you can!! December 1st, get it done.
So true, this has proved true for me many times...never let a weight mess with your head, think of 135 the same as 500, just lift...thanks John
Looking good bro. solid number on the pulls.....get some sleep, you know you need it...LOL...
-B
LOL, yeah I definately need it. I will be catching some good rest over the next couple weeks.
Absolutely mean and sweet pulling! Dec 1st will be a breeze for you...they wont know what hit em!
Thanks Toni, just gotta do my thing and stick to my plan, one lift at a time.
got a nice gameplan for the pulling, 475, 525, then all hell breaks loose.....keep them coming
Will do bro. I know I can destroy my openers, the sky is the limit!! Thanks BW
Nightshift
11-15-07, 10:13 pm
Training is looking great! Keep pushin.
Squat_Heavy
11-18-07, 7:01 pm
Do it bro!!! I got fucked on judging!!!
Deload Bench
BW: 256
Floor Press:
Barx20
135x8
225x8
275x6
315x4
Straight Bar Pushdowns:
3 sets of 12
Key Presses:
2 sets of 8
Reverse Laterals:
3 sets of 10
Decline Situps:
3 sets of 10
Hammers:
3 sets of 8
I think that was everything I did today. Was in and out pretty quickly, just working on recovering at this point. Felt pretty good today though. Looking forward to eating and resting this week and next. Next week I will be out of the gym healing up, hopefully being as strong as possible on the 1st. Weight is down just a bit, but I have a feeling over the next few days that will correct itself, LOL.
IRBS
The_Dude
11-19-07, 8:17 am
good session there bro. You have your openers in mind?
good session there bro. You have your openers in mind?
Thanks bro.
My plan will be:
Squat: 475, 525, 575ish depending on how I feel
Bench: 425, 460, 475ish depending on how I feel
Deadlift: 475, 525, 550ish depending on how I feel
Those may be adjusted on meet day, but right now that is my plan.
The_Dude
11-19-07, 8:44 am
Thanks bro.
My plan will be:
Squat: 475, 525, 575ish depending on how I feel
Bench: 425, 460, 475ish depending on how I feel
Deadlift: 475, 525, 550ish depending on how I feel
Those may be adjusted on meet day, but right now that is my plan.
They are looking good dude. You've come a long way for this bro and I know that you will do good. Good luck at the meet bro.
Lowdown5
11-19-07, 8:58 am
If your weight is down it could be due to lack of Oreos. I think you should get some asap. LOL
Malloy1344
11-19-07, 10:14 am
I agree with MR. Lowdown....lack of Oreos is a PR killer........goodluck at the meet bro!
If your weight is down it could be due to lack of Oreos. I think you should get some asap. LOL
lol. I'm sure that won't be too much of a problem for him. hehe
If your weight is down it could be due to lack of Oreos. I think you should get some asap. LOL
I agree with MR. Lowdown....lack of Oreos is a PR killer........goodluck at the meet bro!
lol. I'm sure that won't be too much of a problem for him. hehe
LOL, I'm already on this. There are Oreos at home with my name on them. I even have some White Chocolate covered Oreos....ohhhh sooooo goooood!!! I know all you bodybuilders are jealous!!!
You guys know me too well...
Big Wides
11-19-07, 3:55 pm
LOL, I'm already on this. There are Oreos at home with my name on them. I even have some White Chocolate covered Oreos....ohhhh sooooo goooood!!! I know all you bodybuilders are jealous!!!
You guys know me too well...
those are the best ones.....next to deep fried oreos, but im not to picky when it comes to food......like the game plan also for the meet looks soild....but nothing can beat those oreos
Deload Squat
Power Squat:
Sledx10
6platesx5
8platesx5
10platesx5
GHR:
3 sets of 8
Hanging Knee Raises:
2 sets of 20
45 deg. Reverse Hyper:
3 sets of 8 with Medicine Ball
Lying Leg Curls:
3 sets of 10, 8, 6
Pull Down Abs:
3 sets of 10
Single Leg Extentions (why do I bother, LOL):
3 sets of 10 on each leg, back to back to back
Calves:
4 sets of 12
Solid deload session. Was actually a little shaky after this, which is cool. Didnt do any heavy weight, the GHR's kicked my butt. Good session all around, everything felt good. Did the extentions for some knee prehab, I have no idea why, but whatever, LOL. I am going to go in and do some upper accessory work on Saturday probably and then thats it until the meet. Time to eat and recover.
The cream in an Oreo is very anabolic,
IRBS
Awesome!!! the oreos give you an extra "kick"...just kiddin', solid. You'll kick ass no doubt Dec. 1.
Malloy1344
11-20-07, 9:25 am
Nice Dload day bro......the cream in those oreos is definately the most anabolic substance you can get. Oreos = PR killer..
Big Wides
11-20-07, 9:28 am
good deload session there, i like how your playing it smart.....and if you keep mentioning Oreos as being anabolic or if they have secret powers they might just end up on a banned substance list in the near future, would hate to see that happen
Awesome!!! the oreos give you an extra "kick"...just kiddin', solid. You'll kick ass no doubt Dec. 1.
Thanks mchik, lookin' forward to the 1st!!
Nice Dload day bro......the cream in those oreos is definately the most anabolic substance you can get. Oreos = PR killer..
So true....thanks bro!
good deload session there, i like how your playing it smart.....and if you keep mentioning Oreos as being anabolic or if they have secret powers they might just end up on a banned substance list in the near future, would hate to see that happen
This is true, I must be more careful....LOL, thanks BW!
Malloy1344
11-20-07, 10:33 am
I just found out my vending machine at work has Oreos in it. :)......I just got a pack....delts/triceps will be extra good tonight now.
I just found out my vending machine at work has Oreos in it. :)......I just got a pack....delts/triceps will be extra good tonight now.
Wow, this is a great development...who needs steroids when you have oreos...
Squat_Heavy
11-20-07, 11:36 am
hahaha, funny shit, my fav pre-meat meal is pizza, coke and oreocake with icecream!!
The_Dude
11-20-07, 12:49 pm
Deload Squat
Power Squat:
Sledx10
6platesx5
8platesx5
10platesx5
GHR:
3 sets of 8
Hanging Knee Raises:
2 sets of 20
45 deg. Reverse Hyper:
3 sets of 8 with Medicine Ball
Lying Leg Curls:
3 sets of 10, 8, 6
Pull Down Abs:
3 sets of 10
Single Leg Extentions (why do I bother, LOL):
3 sets of 10 on each leg, back to back to back
Calves:
4 sets of 12
Solid deload session. Was actually a little shaky after this, which is cool. Didnt do any heavy weight, the GHR's kicked my butt. Good session all around, everything felt good. Did the extentions for some knee prehab, I have no idea why, but whatever, LOL. I am going to go in and do some upper accessory work on Saturday probably and then thats it until the meet. Time to eat and recover.
The cream in an Oreo is very anabolic,
IRBS
Good deload session there Big IRBS. and what you say is VERY TRUE about the oreo cream. :)
Lowdown5
11-20-07, 10:31 pm
I heard that Oreos are like steroids only better. Especially with milk!
I heard that Oreos are like steroids only better. Especially with milk!
Enough talk about food....wassup bro hows everything going?how much did the big dog eat...one thing about thanksgiving is nobody looks at you like you are crazy when you are eating 2-3 hours later after a big meal...
UPPER ASSISTANCE, last lifting before the meet
BW: 255 <-- I have no idea how my weight is down...should rebound by Saturday
Pull Downs:
4 sets, worked up to the whole stack for8 reps
Hammers:
6 sets, worked up to 70's for 6 easy reps
Rear Delts on the reverse peck deck:
3 sets of 8
External Shoulder Rotations:
3 sets of 8 oneach arm, light weights
Rope Pushdowns:
3 sets of 15-10
BB Shrugs:
3 sets of 225x20
Preacher DB Hammers (trying to get blood into my elbows, this worked well):
2 sets of 20
45 deg. Reverse Hypers:
3 sets of 10
Hanging Leg Raises (Supersetted with the rev. hypers):
3 sets of 15
That was it. Just in and out, trying to keep some blood in the muscles. I am feeling well rested and it is difficult to stay out of the gym this week, but I know I need to rest up for Saturday. I cant wait. My blood pressure is back to normal now, which is nice...LOL. 255 pounds and blood pressure is 112/70...not bad!!!
Since I went in this afternoon instead of my usual 5am, I got to see some awesome 1/4 squats. This guy comes in with his girlfriend, throws 315 on the bar (with the neck pad on the bar, you know, cause that bar can hurt, LOL!!), no warmups. He un-racks the bar, places his hands on top of the plates, barely controling the bar and proceeds to drop down about 5 inches and then come back up. He did 8 reps...errr....he jumped around 8 times, I wouldnt call them reps. He then "worked up" to 355, then dropped down to 225, and knocked out a couple more awesome sets. I was amazed, I actually laughed out loud a couple times and just shook my head as I watched in disbelief. Then he rocked out some killer standing calf raises with 225...AMAZING!!!! This made my day...and to think I thought that this was just going to be a boring accessory workout!!!
Anyway, hopefully going to book my hotel tommorrow...if Curt and D-Train ever let me know where theyre staying!!!
I like White Chocolate Covered Pretzels shaped like Xmas Trees...
IRBS
Lowdown5
11-25-07, 6:12 pm
Funny stuff Bro, and best of luck on Saturday, tear it up!
Squat_Heavy
11-25-07, 9:40 pm
Funny shit bro!
The_Dude
11-26-07, 12:33 pm
Good shit there Big IRBS. Getting prepared for the meet bro?
Malloy1344
11-26-07, 1:53 pm
I also saw some amazing 1/4 squats and front squats this weekend. The bar was loaded and the ROM was about 6 inches or so. Tragic...No depth at all......goodluck with the meet brother
Funny stuff Bro, and best of luck on Saturday, tear it up!
Thanks John, plannin on it!
Funny shit bro!
No doubt!
Good shit there Big IRBS. Getting prepared for the meet bro?
Definately, got my room booked and I am ready to roll...working on getting my bodyweight up this week...should be fun! LOL
I also saw some amazing 1/4 squats and front squats this weekend. The bar was loaded and the ROM was about 6 inches or so. Tragic...No depth at all......goodluck with the meet brother
Thanks bro. High Squatters rule!! LOL
The_Dude
11-26-07, 2:21 pm
Right on brotha. Well, I wish you the best of luck on this man. Destroy some PR's and I am so looking forward to your results.
Ever tried poptarts as a PR breaker? LOL They are my Achillies (sp?) heel.
Right on brotha. Well, I wish you the best of luck on this man. Destroy some PR's and I am so looking forward to your results.
Thanks bro!
Ever tried poptarts as a PR breaker? LOL They are my Achillies (sp?) heel.
LOL, I grew up on Pop Tarts, I love them. My favorite are the strawberry, sooo good. I will have to give those a shot...I will repot my results!! LOL
Quick Update. I am still alive, just not posting too much. I've started throwing down even more calories than I was before. My goal is to weigh in at 265. Just resting and recovering right now and carbing up. I will be heading up Friday afternoon after work with my Dad. Eating along the way and meeting up with Curt (BEASTOFRAGE) and Tyler once I get there for some more food, LOL. Weigh in is Saturday morning. I'm still around...just lurking, LOL.
PopTarts...mmmm,
IRBS
all this talk about oreos.....
my fav are the Double Stuff. :)
brandona
11-27-07, 10:01 am
Quick Update. I am still alive, just not posting too much. I've started throwing down even more calories than I was before. My goal is to weigh in at 265. Just resting and recovering right now and carbing up. I will be heading up Friday afternoon after work with my Dad. Eating along the way and meeting up with Curt (BEASTOFRAGE) and Tyler once I get there for some more food, LOL. Weigh in is Saturday morning. I'm still around...just lurking, LOL.
PopTarts...mmmm,
IRBS
Get your yoke on bro, make Jabba proud....
-B
Get your yoke on bro, make Jabba proud....
-B
Getting my bloat on as we speak, LOL!
Big Wides
11-27-07, 10:09 am
good luck at the meet IRBS, going to kick some ass come saturday......260 lbs of AL rage.....have fun
AnthonyB
11-27-07, 1:33 pm
go kill it irbs
Pokoritel
11-30-07, 6:44 am
Just stoppin by to say good luck at the meet. You prepared for this and most of all you worked hard. Show them what Animal is. Peace
Lowdown5
11-30-07, 7:23 am
Will,
Saturday draws near. I know that you have trained and prepared for this for the past few months. Now it becomes mental and I know that you are one of the strongest cats in that department. Go in there and show em how it is done. We will all be rooting for you Brother, but none more than me. Respect!!
brandona
11-30-07, 9:41 am
Down to the wire brother. Have some fun and kill some big weight.....Say hi to Curt and the guys for me...
-B
good luck at the meet IRBS, going to kick some ass come saturday......260 lbs of AL rage.....have fun
Thats the plan, just have fun and kill some weights!
go kill it irbs
Will do bro.
Just stoppin by to say good luck at the meet. You prepared for this and most of all you worked hard. Show them what Animal is. Peace
Thanks bro
Will,
Saturday draws near. I know that you have trained and prepared for this for the past few months. Now it becomes mental and I know that you are one of the strongest cats in that department. Go in there and show em how it is done. We will all be rooting for you Brother, but none more than me. Respect!!
Thanks John, gonna do my best.
Down to the wire brother. Have some fun and kill some big weight.....Say hi to Curt and the guys for me...
-B
Thanks bro, will do.....last time I saw Curt he was 295ish...he's somewhere in the neighborhood of 330 right now, LOL...
Lowdown5
11-30-07, 11:19 am
And I believe that your best is better than the competitions!
Well, the meet did not go as planned. I had some stupid tech issues on the squat and I got cold after I warmed up. The first flight of squatters went about 30 min late (I was in the first flight) and it had been a good 30 min since my last warmup. I was fighting being stiff all morning, so sitting didnt help. My first squat was rediculous, I was all over the place, a lot of that was nerves. I was fairly nervous this morning. My second attempt I came forward in the hole and the spotters grabbed me. It wasnt until my 3rd attempt that I got those issues resolved, but I was about an inch high (maybe closer, but they were tight on everybody today). If my 3rd had been my first, I would have been fine, but I let my nerves get to me on the first couple attempts. I smoked the weight, it was a very easy rep, but by that time I had done myself in. I talked to the meet director and he let me switch to push/pull to get some experience. Warmups on bench went well. I toook 405 off a 2 board easily, which set me up well for my opener of 425. Everything went good with the lift until half way up my left elbow gave out on me, gave a pretty intense pop and gave out on me. You can see it clearly in the video when it gives. I contemplated staying in the meet, and finishing my attempts, but after thinking about it I did not want to risk a serious injury and time off of training. I think I made the right call...I dont want to second guess myself so I am not going to worry about it.
I was talking to Curt, and he brought up a really good point, one which I agree with. I learned more by bombing in my first meet than I would have if everything would have went well. 1st, warmups MUST be planned and you MUST stick to them and the timeline. 2nd, gym lifts ARE NOT meet lifts. 3rd, dont let crap get to you. Have your plan and stick to it.
Regardless of the outcome I had a really good time, learned a lot, and am ready to start training for my next meet. Thanks to Curt and Tyler for helping me out.
Curt absolutely SMOKED 675 on bench. It was rediculous. He had some handoff/spotter/technical issues with 725, but that weight will fall for him very soon. Tyler man handled 500 on the bench, but double clutched right at lockout and got redlighted.
I have some vids but my SD card is not wanting to cooperate right now, but I will post them up as soon as I get them.
Pokoritel
12-01-07, 9:30 pm
You put in 100% and thats all that counts. We are all damn proud of you. Peace
You put in 100% and thats all that counts. We are all damn proud of you. Peace
bump. You have nothing to hang your head about.
Squat_Heavy
12-01-07, 11:59 pm
Hey man, had the same problem with the squat at nationals as you. So welcome to the bombing club bro. Good thing is now you know how it is, what you need to practice, what needs tightening up, how its done. Analyze and learn and get over this, i know you will think about it and bother you a bit( same did it to mee) but get over it and learn from this and use the anger to set prs and kill at the next meet.
Good job doing it, and good luck forward to your next meet.
Lowdown5
12-02-07, 12:01 am
You put in 100% and thats all that counts. We are all damn proud of you. Peace
Straight truth. Damn proud of you my Brother!
AnthonyB
12-02-07, 1:02 am
you learned and you competed. nothing wrong with any of that. you will have more meets and you will progress.
The_Dude
12-02-07, 7:49 am
just rest up and get ready for that next meet bro. we ARE proud of ya!
BEASTOFRAGE
12-02-07, 10:35 am
brother, i am proud of u...you are a powerlifter now regardless of the bomb...your day of redemption awaits...
TB
Pokoritel
12-02-07, 11:56 am
I remember on your post you said that Gym lifts are not Meet lifts...well how come? lol
Lets say someone can hit 200 on the bench...why would it be different at a meet? I am sure some one can hit it, but why was it different for you?
BEASTOFRAGE
12-02-07, 12:18 pm
I remember on your post you said that Gym lifts are not Meet lifts...well how come? lol
Lets say someone can hit 200 on the bench...why would it be different at a meet? I am sure some one can hit it, but why was it different for you?
as will found out yesterday, there are a lot of factors that come into play, one of which bein nerves and timing your warmups. then goin out onto the platform and doin it in front of judges. by that, your form has to be top shape(AND u have to pause) or else you'll have a long day.
as i told will, it takes balls to be able to come out of the gym and do a meet because IT IS DIFFERENT!! not everyone is willing to step out of their comfort zone and do a meet cause they fail to see the difference between the two or fear of not bein "strong enough" to do one...
will knows now...will became a powerlifter yesterday before my eyes and i'm damn proud of him...your goin to see a fire about him now that's unheard of...he won't let this stop him...not at all...
will, it maybe time to get a "right" fittin shirt...as tight as my old F6 is to ya now, it was too easy to put on...so its still a little loose...get at me this week...still hang onto the F6 as a backup...
TB
Big Wides
12-02-07, 12:40 pm
proud of you big fella, you've accomplished a lot since you started your log and by stepping onto the platform yesterday proved it to all......good work bro and i can't wait to see what is instore next.....
Squat_Heavy
12-02-07, 12:48 pm
I remember on your post you said that Gym lifts are not Meet lifts...well how come? lol
Lets say someone can hit 200 on the bench...why would it be different at a meet? I am sure some one can hit it, but why was it different for you?
1. stress
2. audience
3. technica rules that regular gympeople neeever know about
4.different equipment
and the list goes on
harperpj
12-02-07, 5:56 pm
yo bro great to see you got out in the public! ill be looking forward to you stepping it up and destroying shit. peace
Thanks for the encouragement guys, but its time to move forward.
I just talked to Curt and have decided to do an SPF Push/Pull on Feb 16 in TN to get my feet back under me and my confidence up. I am going to do this meet RAW and have a lot of fun with it.
I am going to do some deload work and active recovery this week and then it's back to work next week.
Time to get serious!
Malloy1344
12-03-07, 11:46 am
Great job brother, very proud that you got in there and performed with all your heart. Next meet will be yours and the experience you gained will definitely benefit you in the long run.
Recovery Work
BW: 260ish
Did some light recovery rep work this morning to get some blood into my joints and muscles. Nothing to really write about. The left shoulder and elbow (the one that gave me trouble at the meet) were pretty tender and stiff/sore, they loosened up after a bit though. Just need some recovery time.
I've got a Modified Westside program that I am going to run for 9 weeks, beginning next week. I took the Basic Template and modified it a bit, we'll see how it goes.
Those oreos and poptarts will help you recover in no time. LOL
Seriously though....we don't want you to really seriously injure anything. Train hard, train smart just like always bro.
Recovery Work
BW: 260ish
Did some light recovery rep work this morning to get some blood into my joints and muscles. Nothing to really write about. The left shoulder and elbow (the one that gave me trouble at the meet) were pretty tender and stiff/sore, they loosened up after a bit though. Just need some recovery time.
I've got a Modified Westside program that I am going to run for 9 weeks, beginning next week. I took the Basic Template and modified it a bit, we'll see how it goes.
Wassu bro 260 that is some big weight to lug around...How is the gear fiting...time for a new wardrobe...
Recovery Work
BW: 260ish
Did some light recovery rep work this morning to get some blood into my joints and muscles. Nothing to really write about. The left shoulder and elbow (the one that gave me trouble at the meet) were pretty tender and stiff/sore, they loosened up after a bit though. Just need some recovery time.
I've got a Modified Westside program that I am going to run for 9 weeks, beginning next week. I took the Basic Template and modified it a bit, we'll see how it goes.
You got this...rest, recover, repeat..you know the drill! LOL
Those oreos and poptarts will help you recover in no time. LOL
Seriously though....we don't want you to really seriously injure anything. Train hard, train smart just like always bro.
LOL, I have to add Pop Tarts to my grocery list...thanks mchik!! LOL
Wassu bro 260 that is some big weight to lug around...How is the gear fiting...time for a new wardrobe...
LOL, I do need some new gear, unfortunately I am broke and need to buy presents for others...soon enough though, LOL!
You got this...rest, recover, repeat..you know the drill! LOL
LOL, yeah I know. I am having to force myself to rest a little bit this week. I actually had a guy ask me last night if I would train him for a PT test he has to take for work. He said, "You dont have pretty muscles, you look like you could actually do something, like a linebacker." LOL, I guess functional strength gets noticed sometimes...
I'm not pretty, LOL,
IRBS
Squat_Heavy
12-06-07, 10:30 am
DUde, do they have chains where you train at? i've been experimenting with some floorpressing with chains and it reeeeeaaally helps my bench
brandona
12-06-07, 11:02 am
The guys at my gym almost have me convenced to get in some gear. They say that box squating with out a belt and breifs is what is fucking up my back...What do you think? I was going to get my base strenght up a bit more, but do you think it really matters? Breifs are a small investmanet, what like 30 bucks?...What are your feelings? have you noticed a change in your "health" after you added the gear?
I am going to get there at somepoint, maybe sooner is better than later....
-B
DUde, do they have chains where you train at? i've been experimenting with some floorpressing with chains and it reeeeeaaally helps my bench
No chains...hopefully I can find some soon...I believe that not being in a PL'ing environment is hurting me...
The guys at my gym almost have me convenced to get in some gear. They say that box squating with out a belt and breifs is what is fucking up my back...What do you think? I was going to get my base strenght up a bit more, but do you think it really matters? Breifs are a small investmanet, what like 30 bucks?...What are your feelings? have you noticed a change in your "health" after you added the gear?
I am going to get there at somepoint, maybe sooner is better than later....
-B
A good pair of briefs will be around $150. Stay away from the groove briefs, theyre worthless. Grab some Metal Briefs or some briefs from House of Pain (Inzer makes them I think). Squatting wide without briefs or suit bottoms will eventually beat your hips to death. I've found that with squatting, gear saves my joints A LOT of pain/wear and tear. I am hoping to pick up some briefs soon, just broke as a joke right now. You seem to be in a really good environment now for PLing with guys that can help you out a lot...I would jump while you can...I like Metal gear for SQ/DL, but I havent really had the chance to try anything else. The only problem with Metal is that it is expensive as hell!!! Inzer makes solid SQ and DL gear too, I will probably try them next time I have some cash.
Hope this helps and doesnt sound like rambling!!
IRBS
brandona
12-06-07, 11:38 am
No chains...hopefully I can find some soon...I believe that not being in a PL'ing environment is hurting me...
A good pair of briefs will be around $150. Stay away from the groove briefs, theyre worthless. Grab some Metal Briefs or some briefs from House of Pain (Inzer makes them I think). Squatting wide without briefs or suit bottoms will eventually beat your hips to death. I've found that with squatting, gear saves my joints A LOT of pain/wear and tear. I am hoping to pick up some briefs soon, just broke as a joke right now. You seem to be in a really good environment now for PLing with guys that can help you out a lot...I would jump while you can...I like Metal gear for SQ/DL, but I havent really had the chance to try anything else. The only problem with Metal is that it is expensive as hell!!! Inzer makes solid SQ and DL gear too, I will probably try them next time I have some cash.
Hope this helps and doesnt sound like rambling!!
IRBS
No, that is awesome info, thanks...the Inzer breifs were pretty reasonable, i believe...I like the Metal stuff too, but out of budget, not sure what my weight is going to do..all that jazz...I will look into a pair for the new year...Money?....whats that?...LOL....
Inzer Power pants are about 40 bucks, Titan's are about 50 bucks and Metal are about 200 bucks....LOL....right now I am leaning towards the Inzers, but my gym is a Titan dealer, so I may be able to get a good deal there....
-B
Squat_Heavy
12-06-07, 12:05 pm
No chains...hopefully I can find some soon...I believe that not being in a PL'ing environment is hurting me...
IRBS
YEah, chains are really something of the best shit i've come by. Yeah, most likely you are not getting the most out of your training. If you have 5 insane fuckers constantly liftin heavy shit in an competitive environment you are gonna be stronger. so seek out a PL club and train with them
heres som shit i really agree with:
http://www.youtube.com/watch?v=TUk2zSvTlMo
And some shit just for fun:
http://www.youtube.com/watch?v=ggiC8F7z2Ls&feature=related
tek52086
12-06-07, 4:56 pm
LOL, I have to add Pop Tarts to my grocery list...thanks mchik!! LOL
LOL, yeah I know. I am having to force myself to rest a little bit this week. I actually had a guy ask me last night if I would train him for a PT test he has to take for work. He said, "You dont have pretty muscles, you look like you could actually do something, like a linebacker." LOL, I guess functional strength gets noticed sometimes...
I'm not pretty, LOL,
IRBS
haha i'l be completely honest with you man, the comfort foods help heal you up.
this is what i do when i feel beat up:
-go to burger king and get 3 whopper jr's with no mayo and extra veggies..
it's semi clean clean fast food.
-muscle milk shakes
-PIZZA!! (i prob eat an entire pizza a week)
now on top of food the standard rest/ice/asprin/whirlpool always works too.
even like you were saying about not being motivated becasue you arent in a powerlifting gym, bro to be honest if you gota step away for a little bit to get your head straight then do it.
i'm looking forward to taking two full weeks off after my comp in jan. sometimes you just need a rest, powerlifting is a hard sport physically and mentally as well.
even westside beats the piss out of you so you gotta fix it up to suit your needs, for example i've completely ditched the speed bench work becasue benching 2x a week beats my rotator cuff up.
you gota take from it what you think will improve your game.
no sweat, we all go through this.
- tom
haha i'l be completely honest with you man, the comfort foods help heal you up.
this is what i do when i feel beat up:
-go to burger king and get 3 whopper jr's with no mayo and extra veggies..
it's semi clean clean fast food.
-muscle milk shakes
-PIZZA!! (i prob eat an entire pizza a week)
now on top of food the standard rest/ice/asprin/whirlpool always works too.
even like you were saying about not being motivated becasue you arent in a powerlifting gym, bro to be honest if you gota step away for a little bit to get your head straight then do it.
i'm looking forward to taking two full weeks off after my comp in jan. sometimes you just need a rest, powerlifting is a hard sport physically and mentally as well.
even westside beats the piss out of you so you gotta fix it up to suit your needs, for example i've completely ditched the speed bench work becasue benching 2x a week beats my rotator cuff up.
you gota take from it what you think will improve your game.
no sweat, we all go through this.
- tom
Thanks Tom. I am just resting up this week. I am already itching to get back to training. I ditched the speed bench as well, killed my elbows. Tendonitis was killing me.
I have modified the basic 9 week Westside template and am going to give that a whirl. I am getting ramped up to train balls out again though. I havent really trained in 2 and a half weeks other than the meet last weekend, so I am ready to be back at it.
This sport does beat you down mentally and physically, the ones who get back up are the ones who will prevail!
ME Squat
BW: 260ish
Low Box Squat -Warmups-(Bout 3 in below parallel):
Barx5
135x5
185x3
Parrallel Box Squat w/suit bottoms:
225x3
275x3
315x3
365x3
385x3
405x3
435x3 - PR
465x1 - PR
315x8 - Very fast reps, worked on speed a little
GHR:
3 sets of 10 <--last set was rough
45 deg Reverse Hyper:
3 sets of 8
Pull Down Abs:
4 sets of 12
Straight Leg Raises:
3 sets of 10
Awesome session. I have been off of training for over 2 weeks now (I'm not counting the meet) and I was itching to get back at it. I wanted to get more volume in today than I had been on my previous training cycle, which is why I did more sets (duh). The 465 was a grinder and a fairly ugly rep, I was hurting at that point, but still was a 10lbs PR I believe. 435 for 3 was aPR as well. 405 for 3 previously was my 3RM on a parrallel box. Dropped down and did 315 for 8 rapid fire reps after the 465. By the end I couldnt breathe and wanted to puke, so I know I had a good session. The GHR's were brutal, especially the last set. I am going to add some weight to the 45 deg reverse hypers next week. Wish we had a real reverse hyper, but oh well. My abs cramped up pretty bad after my last set of pulldown abs so I knocked out 3 quick sets of straight leg raisesand called it a day.
Glad to be back at it, the fire is back, I LOVE THIS STUFF!!!
IRBS
That Is One Hell Of A Session...you Go IRBS! IRBS Is Back With A Dam Vengenance Guys! Look Out! Woooooo!
That Is One Hell Of A Session...you Go IRBS! IRBS Is Back With A Dam Vengenance Guys! Look Out! Woooooo!
Thanks Toni!
ME Bench
Floor Press:
Barx20
135x10
225x5
275x3
315x3
335x3
355x1
375x1 - PR
Lying Tricep Extensions:
3 sets of 15
One Arm Shoulder Press:
3 sets of 15
Straight Bar Pushdowns:
3 sets of 10
Hammer Curls:
6 sets of 12, 12, 10, 10, 8, 8
Ok morning today. My shoulder is still bothering me. It actually bothered me less and less as I worked up on the floor presses, which was wierd. Worked up to 375 for 1 just for Jay today, LOL. Jay beating my PR hurt worse than my shoulder, so I said what the hell and went for it, LOL!!! Everything else was high rep trying to get blood into my shoulder and tricep. Definately a good session as far as that goes. I will probably continue the higher rep stufffor a while until I am 100%.
I'm still fatter than Mark,
IRBS
brandona
12-10-07, 10:27 am
Good shit Will, keep hitting it hard bro, your going to kill that push/pull...
-B
Lowdown5
12-10-07, 10:34 am
Back to kickin ass and takin names. I think todays workout earned you some extra Oreos!! LOL
Big Wides
12-10-07, 10:35 am
looking good bro, glad to see you back in action....welcome back
The_Dude
12-10-07, 1:02 pm
ME Bench
Floor Press:
Barx20
135x10
225x5
275x3
315x3
335x3
355x1
375x1 - PR
Lying Tricep Extensions:
3 sets of 15
One Arm Shoulder Press:
3 sets of 15
Straight Bar Pushdowns:
3 sets of 10
Hammer Curls:
6 sets of 12, 12, 10, 10, 8, 8
Ok morning today. My shoulder is still bothering me. It actually bothered me less and less as I worked up on the floor presses, which was wierd. Worked up to 375 for 1 just for Jay today, LOL. Jay beating my PR hurt worse than my shoulder, so I said what the hell and went for it, LOL!!! Everything else was high rep trying to get blood into my shoulder and tricep. Definately a good session as far as that goes. I will probably continue the higher rep stufffor a while until I am 100%.
I'm still fatter than Mark,
IRBS
Good to see your back bro. sessions are looking good. keep at it dude.
Pulls/Upper Assistance
Raw Rack Pulls, 1in Below the knee, all reps dead stop:
135x8
225x3
315x3
405x3
495x1
525x1
560x1 - PR Smoked, smoothest heavy pull I've ever had
405x3
315x3
45 Deg Reverse Hypers:
BWx10
Bar on back x8
BWx10
DB Rows:
45x15
100x12
100x12 <--Back had more, grip didnt
Hammer Curls:
3 sets of 8
BB Shrugs:
2 sets of 15, no more grip
Shoulder rehab exercises
Well, I had a pretty solid night. I am usually my best at 5am, but felt really good tonight pulling. I felt more stable than ever and the 560 was the smoothest heavy pull I've ever had. No hitches, not much of a slow down, really pleased with that. I think my previous best was 545 or something from that height. I am looking to get this lift over 600 soon. After the pulls (I added the drop sets for the volume) I was shot...thats the way its supposed to be though, LOL. My GPP sucks donkey balls right now...but I'm big and fat so I'm not complaining, LOL. I am not going to even look at straps for a long while so I can get my grip up to par. No trouble at all on the pulls, but some of the high rep stuff suffered...oh well, who needs hypertrophy, LOL. Anyway, its time to watch some TV and eat a bit before bed.
As far as the PR goes, I had Oreos pre-workout...coincidence? I think not,
IRBS
Pokoritel
12-13-07, 8:52 pm
560 holy wow! lol Damn good lift IRBS.
Me at 260:
http://i133.photobucket.com/albums/q66/willirby/PlanetRage.jpg
Planet Rage BLACK....it's coming....
Lowdown5
12-13-07, 9:22 pm
Great session today, nice PR. Good pic man, Planet Rages new poster boy!
560 holy wow! lol Damn good lift IRBS.
Great session today, nice PR. Good pic man, Planet Rages new poster boy!
Thanks guys! Feeling it today, LOL
Lowdown5
12-14-07, 11:04 am
Fuck, I would be feeling it for a week.
Hell Yea 560!!! And Sporting 260 While Your Pr'ing 560...well Done!!! Lol...looking Good!!!
Hell Yea 560!!! And Sporting 260 While Your PR'ing 560...well Done!!! Lol...looking Good
Big Wides
12-14-07, 12:31 pm
nice work IRBS, 560 is a nice feat.....also congrats on the Henchman status. well done
Fuck, I would be feeling it for a week.
LOL, my head turned purple on that pull, LOL
Hell Yea 560!!! And Sporting 260 While Your Pr'ing 560...well Done!!! Lol...looking Good!!!
LOL, thanks Toni!
nice work IRBS, 560 is a nice feat.....also congrats on the Henchman status. well done
Thanks BW. Was suprised by the Henchman status. Gotta live up to it now, LOL.
brandona
12-14-07, 12:44 pm
I had some of the Red Chirstmas oreos, the package promised the same great taste...and I thought they were pretty good...but i have two packages of regular white oreos, you know for the meet :)......and they taste way better..I think I will stick to the good ol' white cream filling.....any thoughts oh master of the Oreo?
-B
I had some of the Red Chirstmas oreos, the package promised the same great taste...and I thought they were pretty good...but i have two packages of regular white oreos, you know for the meet :)......and they taste way better..I think I will stick to the good ol' white cream filling.....any thoughts oh master of the Oreo?
-B
The traditional Oreo is by far the best. The double stuffed are good too, but some of the "fancy" stuff is overrated. I have tried them all and the regular, old fashioned Oreo with about 32oz of Milk is the way to go.
You cant beat the 'O',
IRBS
Squat_Heavy
12-14-07, 4:47 pm
You dont look fat at 260 at all!! good job, congrats on the 560rackpull.
question, for wsb dynamic squat days, do they use suitbottoms?
You dont look fat at 260 at all!! good job, congrats on the 560rackpull.
question, for wsb dynamic squat days, do they use suitbottoms?
LOL, thanks bro. Not too fat yet.
Yes, DE days with suit bottoms.
Squat_Heavy
12-14-07, 7:32 pm
LOL, thanks bro. Not too fat yet.
Yes, DE days with suit bottoms.
Alright bro! Gonna do an almost 100% pure westside program starting this week, pulling heavy and squatting heavy is finally frying my cns so i cant do that anymore. DE days with suit bottoms, check.
Pulls/Upper Assistance
Raw Rack Pulls, 1in Below the knee, all reps dead stop:
135x8
225x3
315x3
405x3
495x1
525x1
560x1 - PR Smoked, smoothest heavy pull I've ever had
405x3
315x3
45 Deg Reverse Hypers:
BWx10
Bar on back x8
BWx10
DB Rows:
45x15
100x12
100x12 <--Back had more, grip didnt
Hammer Curls:
3 sets of 8
BB Shrugs:
2 sets of 15, no more grip
Shoulder rehab exercises
Well, I had a pretty solid night. I am usually my best at 5am, but felt really good tonight pulling. I felt more stable than ever and the 560 was the smoothest heavy pull I've ever had. No hitches, not much of a slow down, really pleased with that. I think my previous best was 545 or something from that height. I am looking to get this lift over 600 soon. After the pulls (I added the drop sets for the volume) I was shot...thats the way its supposed to be though, LOL. My GPP sucks donkey balls right now...but I'm big and fat so I'm not complaining, LOL. I am not going to even look at straps for a long while so I can get my grip up to par. No trouble at all on the pulls, but some of the high rep stuff suffered...oh well, who needs hypertrophy, LOL. Anyway, its time to watch some TV and eat a bit before bed.
As far as the PR goes, I had Oreos pre-workout...coincidence? I think not,
IRBS
Smoke show baby...Iknow you caught a few looks but you prob didnt even notice...congrats on the henchmen status represent baby...
DE SQUAT
Parrallel Box w/suit bottoms:
Barx10
135x10
added #4 Bands from APT (Not sure how much tension)
135+Bandsx3
225+Bandsx3
275+Bandsx3
315+Bandsx3
30 seconds between the following sets:
225+Bandsx3
225+Bandsx3
225+Bandsx3
225+Bandsx3
225+Bandsx3
225+Bandsx3
225+Bandsx3
The I did a restabilization set
Hanging Knee Raises:
3 sets of 15
45 Deg Reverse Hyper:
3 sets of 8
Hammer Curls:
40's x8
45's x8
55's x8
60's x8
Decline Situps:
1 set of 20
Shoulder Rehab
Went in for a DE session today. Did a semi-workup to 315 plus the band tension, I dont know how much it was at the top, but I dont think it was close to a PR or anything. Still a little beat down from the pull session Thursday. Helped a buddy of mine with his bench, he ended up getting a 10lbs PR, which was cool. He wants me to start helping him a little bit. All the other stuff was just accessory crap. I am going to see an Orthopedic Surgeon Monday morning about my shoulder. Hopefully I will get good news.
I've got a thick burger waiting on me,
IRBS
Well, I went to my Ortho Doc this morning about my shoulder. Right now he thinks it is a sprained Biceps tendon and I also have a bone spur that may be causing some problems. He wants me to do rehab for 4 weeks and then go back to see him. If it has not progressed he will do an MRI with die and all that good stuff. Hopefully it will progress on its own...I'm not interested in having to get it fixed, LOL. I wont be doing any heavy benching for a while, but I am going to keep my squat and DL traing rolling, I am seeing some good progress right now and want to keep that up. My bench work will be all high rep stuff, unless the shoulder is doing well, then I will go by feel.
Here we go,
IRBS
brandona
12-17-07, 10:18 am
Hang in there bro, you will push thru it...Keep hitting the squats and deads so you dont go insane...LOL...
-B
Hang in there bro, you will push thru it...Keep hitting the squats and deads so you dont go insane...LOL...
-B
LOL, dont worry about that bro! The only think I am changing in my training program is my ME Bench days will turn into RE days with lighter weight. I aint goin nowhere...
brandona
12-17-07, 10:50 am
LOL, dont worry about that bro! The only think I am changing in my training program is my ME Bench days will turn into RE days with lighter weight. I aint goin nowhere...
I think they were always saying the "manpon" training helped Tate's sholder..I know you aint going anywhere...
-B
ME Bench
BW: 260ish <--Not trying to gain or lose, so this is good
Floor Press (pinky on ring):
barx20
135x10
225x3
275x3
315x3
345x1 <--too much pressure on shoulder, stopped, rep time
315x3
315x3
315x3
225x8
Lying BB Tricep Extension:
3 setsof 10
Pushdowns:
3 sets of 10
1 Arm Shoulder Press (light):
3 sets of 15
Hammer Curls:
3 sets of 15, 12, 10
Shoulder Rehab Work
Pretty good morning. My plan was to strictly play it by feel with the shoulder. I figured floor presses would be better than full range lighter work due to the stress put on the shoulder, I think I was right. Anyway, I was planing on 345 for 3, but felt the pressure building in my shouldersoI decided to play it safe and rack it after 1 rep. Then did some rep work with 315 then 225, so I dont know if you would call this a ME day or not, but whatever, I got some good work in. The shoulder is progressing I think, just going to have to play it safe for a bit and not push it too hard. The other stuff went pretty well. My triceps are smoked. My bodyweight is staying around 260 now with me not trying to gain or lose weight, so that is good. I'm not really eating as big right now due to the holidays and being strapped for cash, LOL. My milkbill alone was killing me, LOL! Anyways, Speed pulls on Thursday.
I want to be 100% again...
IRBS
Lowdown5
12-18-07, 10:57 am
Please take good care of that shoulder. I don't want to see my favorite power cat out of action. Will say a prayer for a speedy recovery with no more doctors involved.
Big Wides
12-18-07, 11:04 am
still a good day, those triples will help with the conditioning of the triceps which as you know comes in big once that weight gets off the chest. keep training smart
Please take good care of that shoulder. I don't want to see my favorite power cat out of action. Will say a prayer for a speedy recovery with no more doctors involved.
Thanks John, will do.
still a good day, those triples will help with the conditioning of the triceps which as you know comes in big once that weight gets off the chest. keep training smart
Thanks BW. My tricep strength needs work, so hopefully this will help.
Malloy1344
12-19-07, 1:08 pm
Heal up bro. Good move not stressing that shoulder too much. I wish you the best and a speedy recovery.
Heal up bro. Good move not stressing that shoulder too much. I wish you the best and a speedy recovery.
Thanks Jim. This is giving me some time to concentrate on my Squat and Deadlift.
Brick By Brick
12-19-07, 3:14 pm
Maybe you'll get some nice gains in your squat and DL since you can't go as heavy on your bench. Best of luck with your shoulder rehab, that stuff can be painful and take some time.
Maybe you'll get some nice gains in your squat and DL since you can't go as heavy on your bench. Best of luck with your shoulder rehab, that stuff can be painful and take some time.
Thats the plan for now. Hopefully I will make good progress with the shoulder and it wont hold me back too much.
Thanks BBB!
Squat/DL Assistance
Rack Pulls from Mid Shin:
135x10
225x5
275x3
315x3
405x1
505x1 <--I suck, form went to crap and it was too slow,
Video: http://s133.photobucket.com/albums/q66/willirby/?action=view¤t=505Rack.flv
405x3
315x3
Power Squat:
270+sledx10
450+sledx5
630+sledx3
810+sledx3 Video: http://s133.photobucket.com/albums/q66/willirby/?action=view¤t=18PlatePowerSquat.flv
45 Deg Reverse Hypers:
3 sets of 10
Pull Down Abs:
2 sets of 20
Well, this morning kind of blew. I just was not feeling the heavy weights today. I was sluggish and everything felt heavy as crap. The 505 Rack pull is about 25lbs lighter than my 1RM at that height, but as you can see in the video, I was slow and my form went to absolute crap...ended up basically stiff legging it. That height is awkward for me, but thats no excuse. After the 505 I just did a couple sets of quick triples and moved on. The Power Squats look high on the video to me, but believe it or not I bottomed the sled out...what can I say, its a crappy Power Squat, LOL. I did some light accessories and got out. I was late getting in there this morning due to the manager showing up a little late, so I didnt really have much timefor anything else anyway. Next week is sort of a deload week due to my schedule, so I will be resting up and eating and will hit the heavy stuff the first week of January again.
Today is my last day of work for a week....Cheers,
IRBS
Pokoritel
12-20-07, 8:17 am
Damn bro, no matter what comes your way your still busting ass and pushing through. I respect that a lot. I remember the back injury you had and you kept going. Never give and never surrender. Strength and Honor. Peace
Malloy1344
12-20-07, 9:39 am
great job with those vids dude. Still strong as fuck. lookin huge too.
brandona
12-20-07, 10:05 am
Looking good Will....Stong on the rack pull none the less, and the powersquat looked a bit high, but if that is all the machine will let you do.....I will the powersquat at my gym had a wider base and it looks like yours does too.....
I have not forgotten about your sled....
-B
Damn bro, no matter what comes your way your still busting ass and pushing through. I respect that a lot. I remember the back injury you had and you kept going. Never give and never surrender. Strength and Honor. Peace
Thanks PK, just trying to make progress here and stay as healthy as I can.
great job with those vids dude. Still strong as fuck. lookin huge too.
Thanks bro, I havent filled out all the way yet...LOL
Looking good Will....Stong on the rack pull none the less, and the powersquat looked a bit high, but if that is all the machine will let you do.....I will the powersquat at my gym had a wider base and it looks like yours does too.....
I have not forgotten about your sled....
-B
Thanks B, yeah I wish the base was quite a bit wider, but its pretty narrow. I got as low as I could, until it hit the catch at the bottom, turned into more of a "Goodmorning Power Squat" than a real Powersquat, but oh well.
I may have one coming for Xmas...I'll let you know, thanks Brandon.
brandona
12-20-07, 10:37 am
Right on Will, just let me know, sorry I took so damn long on it...If you dont get one, I will get it shipped out to you asap...
-B
Well, I went to my Ortho Doc this morning about my shoulder. Right now he thinks it is a sprained Biceps tendon and I also have a bone spur that may be causing some problems. He wants me to do rehab for 4 weeks and then go back to see him. If it has not progressed he will do an MRI with die and all that good stuff. Hopefully it will progress on its own...I'm not interested in having to get it fixed, LOL. I wont be doing any heavy benching for a while, but I am going to keep my squat and DL traing rolling, I am seeing some good progress right now and want to keep that up. My bench work will be all high rep stuff, unless the shoulder is doing well, then I will go by feel.
Here we go,
IRBS
Just saw this- you take care now! no sense screwing around and pushing a injury into something more serious.....then i saw a few vids you posted you strong mother....damn
Squat/DL Assistance
Rack Pulls from Mid Shin:
135x10
225x5
275x3
315x3
405x1
505x1 <--I suck, form went to crap and it was too slow,
Video: http://s133.photobucket.com/albums/q66/willirby/?action=view¤t=505Rack.flv
405x3
315x3
Power Squat:
270+sledx10
450+sledx5
630+sledx3
810+sledx3 Video: http://s133.photobucket.com/albums/q66/willirby/?action=view¤t=18PlatePowerSquat.flv
45 Deg Reverse Hypers:
3 sets of 10
Pull Down Abs:
2 sets of 20
Well, this morning kind of blew. I just was not feeling the heavy weights today. I was sluggish and everything felt heavy as crap. The 505 Rack pull is about 25lbs lighter than my 1RM at that height, but as you can see in the video, I was slow and my form went to absolute crap...ended up basically stiff legging it. That height is awkward for me, but thats no excuse. After the 505 I just did a couple sets of quick triples and moved on. The Power Squats look high on the video to me, but believe it or not I bottomed the sled out...what can I say, its a crappy Power Squat, LOL. I did some light accessories and got out. I was late getting in there this morning due to the manager showing up a little late, so I didnt really have much timefor anything else anyway. Next week is sort of a deload week due to my schedule, so I will be resting up and eating and will hit the heavy stuff the first week of January again.
Today is my last day of work for a week....Cheers,
IRBS
We all have days where we feel blah but you still did your thing and you did it well! Your lifts are crazy strong, your drive is what pushes you to the next level, to achieve and succeed. Persistence is the twin sister of excellence. One is a matter of quality; the other, a matter of time....just keep doin what your doin...your an amazing athlete!
Well, I went to my Ortho Doc this morning about my shoulder. Right now he thinks it is a sprained Biceps tendon and I also have a bone spur that may be causing some problems. He wants me to do rehab for 4 weeks and then go back to see him. If it has not progressed he will do an MRI with die and all that good stuff. Hopefully it will progress on its own...I'm not interested in having to get it fixed, LOL. I wont be doing any heavy benching for a while, but I am going to keep my squat and DL traing rolling, I am seeing some good progress right now and want to keep that up. My bench work will be all high rep stuff, unless the shoulder is doing well, then I will go by feel.
Here we go,
IRBS
Sorry to here that we will not be getting our weekly dose of heavy bench...but the other lifts will still be inspiring I am sure...hell up bro hope it is nothing serious ,y shoulder has ben acting up too. I noticed when I did shrugs it went away I wa like damn should have started out with shrugs...I could have breezed through my w/o's...
Big Wides
12-21-07, 9:55 am
good looking vids, i hear ya on the power squat how you can only go as low as the machine lets you.....also your looking like a friggin tank these days......
Sorry to here that we will not be getting our weekly dose of heavy bench...but the other lifts will still be inspiring I am sure...hell up bro hope it is nothing serious ,y shoulder has ben acting up too. I noticed when I did shrugs it went away I wa like damn should have started out with shrugs...I could have breezed through my w/o's...
Yeah, it is actually a lot better today. It is progressing nicely. Thanks bro!
good looking vids, i hear ya on the power squat how you can only go as low as the machine lets you.....also your looking like a friggin tank these days......
Yeah, the PS bottoming out was not cool. I am just going to use ATG Front Squats in the future, that should carryover nicely to leg drivein the DL. Thanks bro, I am still not as big as I want to be, prolly another 15 pounds or so and I'll get there...we'll see.
Lowdown5
12-21-07, 11:00 am
Great vids, damn man 18 plates! WOW!!!
Upper Assistance
Standing BB Press/Push Press:
Barx10
95x8
135x5
165x5
185x3
205x3
225x5 - PR
135x10
Shoulder Rehab Complex
Lying Tricep DB Extensions:
3 sets of 8
Miniband Pushdowns:
3 sets of 20
Miniband Pull Aparts:
3 sets of 15
Hammer Curls:
4 sets of 10
BB Shrugs:
225x20
315x20
405x20
Light BB Curls. overhead tri extentions:
2 giant sets
Smoked. Well, I am coming to the realization that lifting at 5am may not work for me much longer on my ME days. Some of my accessory stuff can stay at 5am, but I have tons more strength if I go after I am up and have eaten something. My shoulder is feeling great, I would say it is around 90-95%. I wasnt planning on taking the presses heavy today, and didnt really, I just planned on working up until I felt discomfort in my shoulder. I never felt any pain or weakness in it. I wouldve kept going up, but decided not to push too hard since I know I am not 100%. Nonetheless, I hit 225 for 5, which is a PR on overhead presses for me. I had done 225 for 1 rep several months ago, and have noteven thought of working it but decided to give it a try today since I felt like pushing some weight. So I am pleased with the PR and the progress my shoulder is making. The other stuff was high rep accessory stuff. The finished off with some shrugs and then went Xmas shopping...I hate shopping, but got it done. Next week I am going to deload, and then going to readjust my outlook and attitude and start busting some PR's the first week of January.
Merry Christmas!
IRBS
Malloy1344
12-21-07, 4:49 pm
Great session bro. 225 push press w/ a injured shoulder.....pretty insane....I can't even put that up healthy! sick weights.
Lowdown5
12-21-07, 7:14 pm
Glad that the shoulder is better, training with injuries suck. Numbers are looking great, and you adapting your training times is the sign of a champ.
Great session bro. 225 push press w/ a injured shoulder.....pretty insane....I can't even put that up healthy! sick weights.
Thanks Jim, just glad the shoulder is making some progress
Glad that the shoulder is better, training with injuries suck. Numbers are looking great, and you adapting your training times is the sign of a champ.
Thanks John, just tryin to figure out what works.
Squat_Heavy
12-21-07, 9:14 pm
Keep training smart dude! Time to get some awesome deads and squats
I have to get at least three meal down b4 I work out or it just will not go well. through a lot of trial and error I have found that out...well nice pr ...solid session..keep em comming and have a great and safe merry christmas to you and yours...
Deload Bench
RAW Bench:
Barx25
135x15
225x12
added 2-board
225x12
225x12
225x12
Hammer Curls SS with Miniband Pushdowns:
3 sets of 8 on Hammers
3 sets of 20 on Pushdowns
Shoulder Rehab; Side & Front Raises, Miniband Pull Aparts:
3 sets of 10-12 on each
BB Rows:
135x15
185x12
235x12
300x12
Pullups:
3 sets of 6 with 3 different Grips
Miniband Seated Rows:
4 setsof 12
Reverse Grip BB Curls:
3 sets of 12
BB Overhead extensions:
2 sets of 20
Roman Chair Knee Raises:
3 sets of 20
I think that was it. I did this workout in my shop. My inlaws gave me 300lbs of Olympic Weights, an Oly bar and a bench, so I will probably start doing all my accessory stuff in my shop and do the ME stuff at the gym...until I get my power rack and some more weight, then I will have my own home set up and wont have to step foot in a commercial gym again, LOL! The beginning of my own Barbell Club! Anyway, anyone who says you need what a commercial gym has is full of crap. All you need is weights and some bands and youre good to go. This was a deload session, so nothing heavy was planned anyway. I swear I felt like the 225 on bench was cardio...I need some lactic acid tolerance training or something, cause that crap burned, LOL. I havent done any rep work in some time, and I could tell. Going to my parents tommorrow for some nice country home cookin!!! Turkey, Sweet Potato Caserole, Dressing, Ham, rolls, green beans, pie, cake...there isa good chance I will gain 10 pounds tommorrow, LOL!
Merry Xmas to all,
IRBS
Sweet deal IRBS! Merry xmas to you and your family! I know your enjoying the day together. Be careful with that new home set up now..dont make the house fall down on ya!
:)
harperpj
12-25-07, 11:50 am
Deload Bench
RAW Bench:
Barx25
135x15
225x12
added 2-board
225x12
225x12
225x12
Hammer Curls SS with Miniband Pushdowns:
3 sets of 8 on Hammers
3 sets of 20 on Pushdowns
Shoulder Rehab; Side & Front Raises, Miniband Pull Aparts:
3 sets of 10-12 on each
BB Rows:
135x15
185x12
235x12
300x12
Pullups:
3 sets of 6 with 3 different Grips
Miniband Seated Rows:
4 setsof 12
Reverse Grip BB Curls:
3 sets of 12
BB Overhead extensions:
2 sets of 20
Roman Chair Knee Raises:
3 sets of 20
I think that was it. I did this workout in my shop. My inlaws gave me 300lbs of Olympic Weights, an Oly bar and a bench, so I will probably start doing all my accessory stuff in my shop and do the ME stuff at the gym...until I get my power rack and some more weight, then I will have my own home set up and wont have to step foot in a commercial gym again, LOL! The beginning of my own Barbell Club! Anyway, anyone who says you need what a commercial gym has is full of crap. All you need is weights and some bands and youre good to go. This was a deload session, so nothing heavy was planned anyway. I swear I felt like the 225 on bench was cardio...I need some lactic acid tolerance training or something, cause that crap burned, LOL. I havent done any rep work in some time, and I could tell. Going to my parents tommorrow for some nice country home cookin!!! Turkey, Sweet Potato Caserole, Dressing, Ham, rolls, green beans, pie, cake...there isa good chance I will gain 10 pounds tommorrow, LOL!
Merry Xmas to all,
IRBS
lol i hear you on the lactic acid training, i worked out with a buddy yesterday and did his high-rep workout, i thought i was gonna die. anyways great work bro! merry christmas.
I have a pair of Metal Ace Pro Briefs coming in that I am stoked to get in to. Should be sweet. I am curious to see how they perform. They are new, but I got them on a steal from another powerlifter. I have never squatted in new gear, my squat suit was used and my bench shirt is used, so I am looking forward to adding some new gear to the mix. Should be fun!!
Hope everyone has a happy new year!
IRBS
Upper Assistance in my Shop
Rotator Cuff Warmups
Seated BB Military (no back support, just me sitting on a flat bench):
Barx20
95x10
135x8
165x5
185x5
135x12
Pullups (very little rest between sets):
BWx8 (Wide Grip)
BWx8 (Med Grip)
BWx8 (Narrow Grip)
BWx8 (Med Grip)
BWx7 (Wide Grip)
Shoulder Rehab; Side Laterals, Front Raises, External Rotations:
3 sets on each, reps were in the 8-12 range
BB Curls:
3 sets of 12-6 reps
Hammer Curls:
3 sets of 10, 8, 10
Miniband Pushdowns:
4 sets of between 24-35 reps with varying grips
Miniband Face Pulls:
1 miniband x 15 reps for 2 sets
2 minibands x 15 reps for 2 sets
RomanChair StraightLeg Raises:
3 sets of 12
Pretty good Upper Assistance day for me out in the shop. I am enjoying being able to get some of this stuff done at home without having to make the trek to the gym...the light assistance stuff anyway, will still have to do all my heavy stuff at the gym. I was pleased with the seated BB military with no back support...stronger than I thought I would be, but I left a pretty good bit in the tank, still trying to protect the shoulder. Hopefully my briefs will come Friday or Saturday morning so I can squat in them...crossing my fingers.
Time for food and sleep,
IRBS