View Full Version : J-Dawg & naturalguy: Powerlifting and Gainz
HIGA MONSTER
07-21-14, 9:44 pm
Please don't tell us your doing men's physique! lol!
No kidding!
Please don't tell us your doing men's physique! lol!
No kidding!
No way haha! Just cleaning up the diet for the summer. I can't let NG get all pretty without me stepping it up, lol.
7.22.14
Conditioning Day
Abs
Lower x 100 reps
Upper (side to side) x 100 reps
Standing calf raises
200 reps total
Rower
2000m + 500m
C.Coronato
07-22-14, 5:59 pm
All day, no messing around! Happy to always see that fellas.
Mr. Dead
07-23-14, 12:00 pm
7.22.14
Conditioning Day
Abs
Lower x 100 reps
Upper (side to side) x 100 reps
Standing calf raises
200 reps total
Rower
2000m + 500m
http://www.tickld.com/cdn_image_content/202711.jpg (J/K)
(J/K)
LOL, I love that one
7.23.14
Deadlift Day - Heavy
Deadlifts
Warmups
135 x 5
135 x 5
225 x 5
275 x 3
315 x 3
365 x 1
405 x 1
495 x 1 (reverse bands)
585 x 1 (reverse bands + belt)
675 x 1 (reverse bands + belt) - PR!
Glute/Ham Raises
5 sets x failure
http://i157.photobucket.com/albums/t74/J-Dawg007/675deadlift_zps0ce731ea.jpg
Mr. Dead
07-23-14, 11:06 pm
Hoooooooooooly crap, J!
What he said...
naturalguy
07-24-14, 1:51 pm
Hoooooooooooly crap, J!
What he said...
I count zero, he used a belt and chalk
Mr. Dead
07-24-14, 1:56 pm
I count zero, he used a belt and chalk
http://1.bp.blogspot.com/-bEYwU8IPSjw/T6LfjoyskdI/AAAAAAAACZU/wey_ZxfJoyU/s640/jimmies_did_i_just_hear_some_rustling_jimmy-russell_tumblr.jpg
I count zero, he used a belt and chalk
Says the man who didn't attempt 675lb. You had the belt and chalk but no...
heart.
7.24.14
Conditioning Day
Sled sprints
Regular sprints
x 20 min
Altered Beast
07-24-14, 3:37 pm
NICE lifting J! This I like!
NICE lifting J! This I like!
Cutting down slightly but lifting heavy!
7.25.14
Bench Day - Heavy
Bench Press
Warmups
95 x 10
135 x 10
185 x 5
225 x 3
250 x 1
275 x 1
285 x 1
Bamboo Press
w/ 35s per side x 20
w/ 45s per side x 15
w/ 45s per side x 15
w/ 45s per side x 15
w/ 45s per side x 15
Incline DB Press
50s x 12
70s x 10
80s x 10
90s x 6
Tate Presses
5 sets x 12
Band Pushdowns
2 sets x 25+
Pulldowns
8 sets x 10 (in between bench sets)
Cable Rows
5 sets x 10+ (in between benching)
naturalguy
07-28-14, 10:26 am
Friday Benchapalooza
at the U w/J-Dawg
Bench:
185 x 3
225 x 2
250 x 1
260 x 1
275 x 1
285 x 1
Bamboo bar:
4 x 8-12 reps
Lying dumbell tricep extensions:
5 x 6-12 reps
Band tricep extensions:
4 x 25 reps
rotator cuff work
Sunday squats at Skiba's:
Squats:
245 x 3
285 x 2
335 x 1
385 x 1
425 x 1 (w/wraps)
450 x 1 reverse bands (w/wraps)
495 x 2 reverse bands (w/wraps)
Weight assisted glute/ham raises:
4 x 8-12 reps
7.27.14
Squats - Heavy
Trained @ Retro Fitness
Squats
Warmups
135 x 5
135 x 5
185 x 5
225 x 5
275 x 3
315 x 2
365 x 1
395 x 1
425 x 1 (add wraps)
455 x 1 (add wraps)
Lunges
4 sets x 12+ steps per foot
Leg Extensions
3 sets x 12
Leg Curls (seated)
3 sets 12
When are you guys doing your next meet?
naturalguy
07-29-14, 8:58 am
When are you guys doing your next meet?
It's looking like September 13th RPS meet in Newark, NJ
It's looking like September 13th RPS meet in Newark, NJ
Nice. I am looking for a meet to do in the fall and I saw a RPS one in Jersey that looked like it might be a good meet. I was wondering if any of you guys were doing that one.
When are you guys doing your next meet?
It's looking like September 13th RPS meet in Newark, NJ
Nice. I am looking for a meet to do in the fall and I saw a RPS one in Jersey that looked like it might be a good meet. I was wondering if any of you guys were doing that one.
Possibly the one in September with NG, but if not that one, I would be doing the RPS meet in November.
Autumn Apocalypse - November 1 & 2, 2014
7.28.14
Shoulders & Arms
DB Shoulder Press super set with rear laterals
warmups
30s x 10 / 15s x 10
40s x 10 / 20s x 10
50s x 10 / 20s x 10
70s x 10 / 25s x 10
70s x 10 / 25s x 10
Lat Pulldowns
5 sets x 12
DB Tricep Presses
5 sets x 10
Tate Presses
5 sets x 10
DB Curls
4 sets x 12
DB Hammer Curls
4 sets x 10
7.29.14
Conditioning Day
Prowler Sprints w/ 45s
6 trips x 50 yards
Jump Rope
Ab Wheel
One massive sprint
Gave NG a huge head start (40yards?) and still beat him - probably 300 yards total
7.29.14
Conditioning Day
Prowler Sprints w/ 45s
6 trips x 50 yards
Jump Rope
Ab Wheel
One massive sprint
Gave NG a huge head start (40yards?) and still beat him - probably 300 yards total
Awesome workout J - definitely got the heart pumping today!
naturalguy
07-30-14, 3:38 pm
Nice. I am looking for a meet to do in the fall and I saw a RPS one in Jersey that looked like it might be a good meet. I was wondering if any of you guys were doing that one.
Interesting......
naturalguy
07-30-14, 3:41 pm
Deads at the U w/J-Dawg
New pre-workout cocktail = 1 scoop Project A flavor 2 + 1 scoop Animal Rage XL Mango Unchained (awesome)
Deads:
275 x 3
315 x 2
365 x 2
405 x 1
455 x 1
475 x 1
500 x 3 *********** rep PR
GHR's:
3 x 8
Lying leg curls:
3 x 10
Deads at the U w/J-Dawg
New pre-workout cocktail = 1 scoop Project A flavor 2 + 1 scoop Animal Rage XL Mango Unchained (awesome)
Deads:
275 x 3
315 x 2
365 x 2
405 x 1
455 x 1
475 x 1
500 x 3 *********** rep PR
GHR's:
3 x 8
Lying leg curls:
3 x 10
Saw your mix on IG - sick workout brotha!
naturalguy
07-30-14, 4:20 pm
Saw your mix on IG - sick workout brotha!
That might have to be my new go to pre-workout mix, I felt great today!
That might have to be my new go to pre-workout mix, I felt great today!
It shows with your 3 rep PR. Totally awesome! I'm kind of a sissy when it comes to stimulants, I took a 1/2 scoop of Rage and my hands were shaking LOL I can't imagine mixing it with something else. rofl
7.30.14
Deadlift Day - Heavy
Deadlifts
275 x 3
315 x 2
365 x 2
405 x 1
455 x 1
475 x 1
500 x 2 (add belt)
Glute Ham Raises
5 sets x 8+
Lying leg curls:
3 sets x 10+
Interesting......
Just a possibility since it's gonna depend on if I will be able to make it up there, etc... But I'm hoping to! I have to make a decision soon though on which meet I'm gonna do.
Just a possibility since it's gonna depend on if I will be able to make it up there, etc... But I'm hoping to! I have to make a decision soon though on which meet I'm gonna do.
That would be awesome. Let us know if you do it!
naturalguy
07-31-14, 8:22 am
It shows with your 3 rep PR. Totally awesome! I'm kind of a sissy when it comes to stimulants, I took a 1/2 scoop of Rage and my hands were shaking LOL I can't imagine mixing it with something else. rofl
Well Project A does not have any stims in it
NG stealing my stuff while I was in a meeting. Caught red-handed:
http://photos-h.ak.instagram.com/hphotos-ak-xfa1/10576004_799512326736023_1047090054_n.jpg
smoothballer
07-31-14, 8:46 am
Busted
Busted
He turned around as soon as he heard me and said, "oh shit, you caught me". And I did catch him just at the right moment for the picture, lol.
Altered Beast
07-31-14, 2:22 pm
NG stealing my stuff while I was in a meeting. Caught red-handed:
http://photos-h.ak.instagram.com/hphotos-ak-xfa1/10576004_799512326736023_1047090054_n.jpg
ROFLMFAO!!!! Hilarious!
7.31.14
Conditioning Day
Rower
2000M
Abs
Roman Chair - 5 sets
Leg Raises - 5 sets
CrimsonGhost
08-01-14, 12:41 pm
Damn J-Dawg, all your lifts are looking strong!
8.01.14
Bench Day with NG, TDirty CammaRhino
Bench Press
Warmups
95 x 8
135 x 8
185 x 5
225 x 3
250 x 2 (paused)
275 x 1 (paused)
290 x 1 (paused)
Bamboo Bench Press
4 sets x 15+
DB Tricep Presses
4 sets x 12
Pulldowns
6 sets x 10+
DB Rows
4 sets x 10
Damn J-Dawg, all your lifts are looking strong!
Thanks CG. Just trying to get stronger little by little over time!
naturalguy
08-01-14, 3:41 pm
Benchapalooza w/J-Dawg at the U
Bench:
225 x 2
250 x 1
275 x 1
285 x 1
290 x 1
300 x 1
First time hitting 300 since November and that is 10lbs more than I did at my meet in May
Bamboo bar bench:
4 x 15
Seated cable rows:
5 x 8-12
Lying dumbell tricep rollbacks:
6 x 8-12
rotator cuff work
300 x 1
First time hitting 300 since November and that is 10lbs more than I did at my meet in May
Good job pal.
naturalguy
08-01-14, 4:47 pm
Good job pal.
Good job on the bench!
Thanks fellas, I am feeling pretty good, in a good groove with training right now
naturalguy
08-04-14, 9:20 am
Sunday squats at Skiba's
Squats:
355 x 3
355 x 3
355 x 3
355 x 3
355 x 3
Weight assisted glute ham raises:
4 x 8
Back attack:
4 x 10
8.03.14
Squats - no belt
Warmups - Bar x 3 sets
135 x 5
135 x 5
185 x 5
225 x 5
275 x 5
315 x 5
365 x 3
365 x 3
Walking Lunges
40 yards x 4 sets
Kettlebell Pullthroughs
5 sets x 12
Leg Extensions
2 sets x 20
Leg Curls
2 sets x 20
8.04.14
Shoulders and Arms while NG is sleeping at lunch.
DB Shoulder Press
Warmups
20s x 10
30s x 10
50s x 10
70s x 10
80s x 8
80s x 8
Rear Laterals
6 sets x 12
Tricep Presses
5 sets x 10
Tricep Band Pushdowns
5 sets x 15+
DB Curls
5 sets x 10
DB Hammer Curls
5 sets x 10
Wrist Curls
3 sets x failure
naturalguy
08-04-14, 4:26 pm
Shoulders and Arms while NG is recovering at lunch.
fixed
freighttraindane
08-04-14, 4:30 pm
Shoulders and Arms while NG is steals more of your supplement stash.
Fixed again
naturalguy
08-04-14, 4:36 pm
Fixed again
Haha, I may have had a shake or two while he was at the gym, but that's none of my business
fixed
Fixed again
Haha, I may have had a shake or two while he was at the gym, but that's none of my business
I'm going to have to have someone sit at my desk just to make sure he doesn't take anything while I'm gone, lol.
naturalguy
08-08-14, 3:35 pm
Wed deadlifts at the U - solo
Deads:
365 x 3
365 x 3
365 x 3
365 x 3
365 x 3
Lying leg curls:
5 sets x 8-12 reps
Abs, rotator cuff
Today benchapalooza at the U w/J-Dawg
Bench:
225 x 1
250 x 1
270 x 1 long 2 second pause
270 x 1 long, 2 second pause
270 x 1 long, 2 second pause
Bamboo bar bench:
4 x 8-20 reps
Lying dumbell tricep extensions w/fat gripz
6 x 6-12
Seated cable rows:
6 x 8-15
Band tricep extensions:
2 x 25
naturalguy
08-11-14, 8:57 am
Solid work this week NG!
Thanks bruh
Sunday squats at Skiba's:
Squats:
after many warm up sets
380 x 3 w/wraps
380 x 3 w/wraps
380 x 3 w/wraps
Weight assisted glute/ham raises:
4 x 6-8 reps
Back attack:
4 x 8-10 reps
abs
8.06.14
Deadlift Day - explosive (had to keep the weights lighter b/c I'd tweaked my lower back while squatting beltless last week)
Deadlifts - sumo stance b/c lower back was tweaked
Warmups
135 x 10
135 x 10
225 x 5
225 x 5
275 x 3
315 x 3
315 x 3
365 x 3
365 x 3
365 x 3
405 x 3
Glute/Ham Raises
5 sets x 10
8.08.14
Benchapalooza with NG
Warmups
95 x 8
135 x 8
185 x 5
225 x 1
250 x 1
270 x 1 long 2 second pause
270 x 1 long 2 second pause
270 x 1 long 2 second pause
Bamboo Bench Press
4 sets x 15+
Incline DB Press
50s x 10
70s x 8
80s x 8
90s x 8
Pullups
8 sets x 6-8 reps in between benching
Low Cable Row
5 sets x 12
8.10.14
Squat Day
Squats
Warmups - bike + bar x 30 reps
135 x 5
185 x 5
225 x 5
275 x 3
315 x 3
345 x 2
375 x 2
385 x 2
385 x 2
405 x 2
Paused Squats
225 x 5
275 x 3
315 x 3
Olympic Stance Squats
2 sets x 20
Mr. Dead
08-11-14, 10:17 am
Looks like you crazy kids are trainin' hard! I'm guessin' the "O" must not be far off...
JakeNautingham
08-11-14, 11:59 am
All right? You jakes every hit that 600 deadlift? Tell the juggernaut I said hi. I miss his training codswallop. Been ages since that bloke has posted or trained it appears.
Looks like you crazy kids are trainin' hard! I'm guessin' the "O" must not be far off...
Always training hard MD. But the Mr. O is right around the corner...
All right? You jakes every hit that 600 deadlift? Tell the juggernaut I said hi. I miss his training codswallop. Been ages since that bloke has posted or trained it appears.
Well this is awkward...
8.11.14
Shoulders & Arms
DB Shoulder Press
Warmups
20s x 10
30s x 10
50s x 10
70s x 10
80s x 8
Rear Laterals
5 sets x 10
Side Laterals
4 sets x 10
Close Grip DB Press - Speed
5 sets x 155 x 6
Blue Band Tricep Presses
4 sets x 15+
DB Curls
5 sets x 10
DB Hammer Curls
4 sets x 10
Altered Beast
08-12-14, 12:53 pm
Well this is awkward...
That goofy British vernacular always makes me think of Monty Python =)
naturalguy
08-13-14, 4:30 pm
Deads with bands, the bands adding 100 lbs at the top:
225 x 3
275 x 3
315 x 2
330 x 2
385 x 3
385 x 3
385 x 3
Glute Ham raises:
4 x 6-8
Lying leg curls:
4 x 12
8.13
Deadlift day with NG
Deadlifts - with resistance bands (adds about 100lb at the top)
135 x 5
135 x 5
135 x 5
225 x 5
275 x 3
315 x 3
345 x 3
385 x 3
385 x 3
405 x 3
435 x 3
Glute/Ham Raises
5 sets x 8+
Leg Curls
2 sets x 15
Deads with bands, the bands adding 100 lbs at the top:
225 x 3
275 x 3
315 x 2
330 x 2
385 x 3
385 x 3
385 x 3
Glute Ham raises:
4 x 6-8
Lying leg curls:
4 x 12
8.13
Deadlift day with NG
Deadlifts - with resistance bands (adds about 100lb at the top)
135 x 5
135 x 5
135 x 5
225 x 5
275 x 3
315 x 3
345 x 3
385 x 3
385 x 3
405 x 3
435 x 3
Glute/Ham Raises
5 sets x 8+
Leg Curls
2 sets x 15
Strong stuff there guys!!
Strong stuff there guys!!
We're trying! Gotta get NG to go a little heavier though... haha.
8.14.14
Conditioning Day at the U HQ.
Prowler Sprints
6 trips x 50 yards
Sled Drags
4 trips
Sprints
2 building sprints
8.15.14
Benchapalooza at the U HQ with NG
Bench Press - paused
Warmups
95 x 8
135 x 8
185 x 5
225 x 1
250 x 1
280 x 2
280 x 1 (+ 1 with no pause)
Bamboo Bench
35s per side x 20
45s per side x 15
55s per side x 10
55s per side x 10
Incline DB Press
50s x 12
70s x 10
90s x 8
100s x 8
Pullups
6 sets x 6+ per set
Cable Rows
4 sets x 12
Seated DB Rows
4 sets x 10
Alot of good work J!
Thanks Jimmy!
8.17.14
Squats - Heavy
Squats
Warmups - Bike + Bar x 25
135 x 5
135 x 5
185 x 5
225 x 5
275 x 3
315 x 2
355 x 2
385 x 2
415 x 2
415 x 2
Leg Press
3 sets x 20
Leg Extensions
2 sets x 20
Leg Curls
2 sets x 20
8.18.14
Shoulders & Arms at the U HQ.
DB Shoulder Press
Warmups
20s x 10
30s x 10
55s x 10
70s x 10
80s x 8
80s x 8
Rear Laterals
5 sets x 10
Side Laterals
4 sets x 10
Close Grip Bench Press
5 sets x 8
Blue Band Pushdowns
5 sets x 20+
DB Curls
4 sets x 12
Hammer Curls
4 sets x 12
naturalguy
08-20-14, 9:11 am
Friday benchapalooza at the U w/J-Dawg
Bench:
225 x 1
250 x 1
280 x 1 (extra long pause)
280 x 1 (extra long pause)
Bamboo bar bench:
4 x 8-20 reps
Seated cable rows:
6 x 8-15 reps
Lying tricep dumbell extensions:
5 x 6-12 reps
band pressdowns:
4 x 12
Sunday squats at Skiba's:
Squats:
290 x 2
330 x 2
380 x 2 w/wraps
410 x 2 w/wraps
420 x 2 w/wraps
Weight assisted glute/ham raises:
4 x 8
Friday benchapalooza at the U w/J-Dawg
Bench:
225 x 1
250 x 1
280 x 1 (extra long pause)
280 x 1 (extra long pause)
Bamboo bar bench:
4 x 8-20 reps
Seated cable rows:
6 x 8-15 reps
Lying tricep dumbell extensions:
5 x 6-12 reps
band pressdowns:
4 x 12
Sunday squats at Skiba's:
Squats:
290 x 2
330 x 2
380 x 2 w/wraps
410 x 2 w/wraps
420 x 2 w/wraps
Weight assisted glute/ham raises:
4 x 8
Good work pal.
naturalguy
08-20-14, 9:38 am
Good work pal.
Hey pal
Altered Beast
08-20-14, 11:06 am
Hi buddy
Hola amigo
naturalguy
08-20-14, 11:19 am
Hola amigo
Hey broski
Altered Beast
08-20-14, 11:55 am
Hey broski
Howdy howdy broseph!
freighttraindane
08-20-14, 11:58 am
Howdy howdy broseph!
Greetings BroMontana
Altered Beast
08-20-14, 12:40 pm
Greetings BroMontana
Ahoy there brokowski!
Ahoy there brokowski!
What's happening broheim?
freighttraindane
08-20-14, 1:42 pm
What's happening broheim?
Guten Tag Bronold Schwarzenegger
naturalguy
08-20-14, 3:51 pm
Deads at the U w/J-Dawg
deads w/bands (100lbs at the top)
275 x 2
315 x 2
365 x 2
405 x 2
455 x 3
455 x 2
Glute/ham raises:
3 x 6
Lying leg curls:
3 x 12
abs
8.2014
Deads at the U HQ with NG
Deadlifts w/ resistance bands (~100lb)
Warmups
135 x 5
135 x 5
225 x 5
275 x 2
315 x 2
365 x 2
405 x 2
455 x 3
475 x 3 - had to teach NG a lesson here, lol
Glute/Ham Raises
5 sets x 8+
Leg Curls
2 sets x 12+
naturalguy
08-22-14, 4:11 pm
Benchapalooza at the U w/J-Dawg
Bench:
225 x 1
250 x 1
275 x 1
300 x 1
300 miss
Bamboo bar bench:
3 x 8-15
Seated cable rows:
5 x 8-15
Lying tricep dumbell rollovers:
5 x 6-12
Band tricep pushdowns:
3 x 12
Standing bent over rear lateral raises:
3 x 12
abs
8.22.14
Benchapalooza at the U HQ with NG
Bench Press - paused
Warmups
95 x 8
135 x 8
185 x 5
225 x 1
250 x 1
275 x 1
295 x 1 (no pause)
290 x 1 (pause)
Bamboo Bench
35s per side x 20
45s per side x 15
45s per side x 15
45s per side x 15
DB Bench Press
50s x 12
70s x 10
100s x 8
100s x 8
Pulldowns
6 sets x 12
Seated DB Rows
4 sets x 10
naturalguy
08-25-14, 8:52 am
Sunday squats at Skiba's
Squats:
200 x 3
240 x 2
290 x 1
330 x 1
380 x 1 w/wraps
430 x 1 w/wraps
450 x 1 w/wraps ****PR at 198 (I've done 475 @220)
abs
RedlegDbell
08-26-14, 3:38 pm
Sunday squats at Skiba's
Squats:
200 x 3
240 x 2
290 x 1
330 x 1
380 x 1 w/wraps
430 x 1 w/wraps
450 x 1 w/wraps ****PR at 198 (I've done 475 @220)
abs
Nice PR NG! Keep up the great work!
naturalguy
08-28-14, 8:28 am
Nice PR NG! Keep up the great work!
Thanks breh
Last night was last heavy deadlift until the meet at Skiba's
Deads:
275 x 1
315 x 1
365 x 1
405 x 1
405 + 1 chain x 1
405 + 2 chains x 1
405 + 3 chains x 1 (this is 555 lbs at the top)
Every set went up fast and technique was spot on. I am feeling really good right now on this training cycle.
Glute/Ham raises:
3 sets x 8 reps
Back attack:
3 sets x 8 reps
Abs
naturalguy
08-29-14, 3:34 pm
Benchapalooza at the U
bench opener
Bench:
185 x 2
225 x 1
250 x 1
265 x 1
285 x 1 opener, went up slow, not happy
285 x 1 took it again and it went up much faster, just had to be more aggressive
Seated cable rows:
5 x 8-12
Band tricep extensions:
3 x 12
Lying dumbell tricep extensions with fat gripz:
5 x 6-12
naturalguy
08-29-14, 3:35 pm
Next week will be deload/speed work then the meet the week after that
naturalguy
09-02-14, 9:15 am
Squats at Skiba's
Meet in 2 weeks, worked up to 80% of my opener on squats:
240 x 3
290 x 2
330 x 1
380 x 1
Glute/Ham raises:
3 x 6-8
Back attack:
3 x 8
Abs
Everything feels great, technique is on point.
Looking good pal. I won't be doing the meet on the 14th but I know you're ready for it. You're gonna do well!
naturalguy
09-02-14, 11:48 am
Looking good pal. I won't be doing the meet on the 14th but I know you're ready for it. You're gonna do well!
Thanks pal, would have been cool to go head to head. I'll just have to hit a high total for you to shoot for
naturalguy
09-04-14, 4:00 pm
Last deadlift workout until the meet
Speed deads:
315 x 2 for 5 sets - felt really good and VERY light, felt like 135
Lying leg curls:
3 x 6 reps
Abs
I am feeling the best I've ever felt going into a meet
naturalguy
09-05-14, 4:48 pm
Benchapalooza at the U w/J-Dawg
Last bench workout before the meet.
Speed bench:
155 x 2 for 5 sets
Seated cable rows:
3 x 10
Lying tricep dumbell extensions:
3 x 8
Seated rear lateral raises:
3 x 12
Tricep band pushdowns:
2 x 20
I am feeling the best I've ever felt going into a meet
Gotta love the sound of that.
Nice NG! Cant wait to see you break some barriers!
naturalguy
09-15-14, 10:33 am
Gotta love the sound of that.
Nice NG! Cant wait to see you break some barriers!
Thanks fellas.
The meet went very well. Overall I added 50 lbs to my total from my last meet in May. I ended up with:
465 squat
300 bench
540 deadlift
1st in Masters 198 raw modern
2nd in open 198 raw modern
https://www.youtube.com/watch?v=Fw_bVIJIqqg
The misses:
2nd attempt on squat - 450 red lighted for depth, weight wasn't a problem, I just needed to go deeper which I did on my 3rd attempt
3rd attempt on bench - 315 my right side struggled and the bar started to move downward, I fought it and got it up but the rules in the RPS are that the lift doesn't count because of downward movement. That is my bad shoulder, although there was no pain I need to strengthen it going forward
2nd attempt on deads - 540 I got it up but lost my balance and almost fell backward at the top. It was strange because I never missed a dead because of that. On my 3rd I went for the same weight, had I gotten 540 on the 2nd attempt I would have gone heavier on the 3rd.
All in all a great day. I am getting leaner and stronger at the same time. I love competing, the powerlifting community is awesome and you can't beat the adrenaline rush that you get when lifting on the platform.
Altered Beast
09-16-14, 1:33 pm
I love competing, the powerlifting community is awesome and you can't beat the adrenaline rush that you get when lifting on the platform.
YES SIR! Well said.
smoothballer
09-24-14, 10:17 am
Great meet NG
naturalguy
09-24-14, 11:21 am
Great meet NG
Thanks bruh
P Diesel
09-24-14, 11:39 am
each time u go out its a big improvement E, def puttin the time in my brotha. when is J dawg hittin it again?
P
each time u go out its a big improvement E, def puttin the time in my brotha. when is J dawg hittin it again?
P
Thanks for checking in P. I'm definitely looking to hit a meet again soon. Just keeping on the DL and working on fixing technique and getting stronger. How about you P--any RPS meets in the future?
naturalguy
09-29-14, 3:49 pm
each time u go out its a big improvement E, def puttin the time in my brotha. when is J dawg hittin it again?
P
Thanks brother! It was good to see you on Saturday
https://www.youtube.com/watch?v=d0ekiGPywyg
Took some time off from focusing on heavy weights--focused more on form and endurance but slowly getting my weights back up.
New goals @ 198
Squat - 500
Bench - 300
Dead - 600
Altered Beast
09-30-14, 12:03 pm
https://www.youtube.com/watch?v=d0ekiGPywyg
Took some time off from focusing on heavy weights--focused more on form and endurance but slowly getting my weights back up.
New goals @ 198
Squat - 500
Bench - 300
Dead - 600
I like those goals!
FYI, Juiced Aminos is the most amazing product! I'm hooked.
P Diesel
09-30-14, 2:39 pm
Thanks for checking in P. I'm definitely looking to hit a meet again soon. Just keeping on the DL and working on fixing technique and getting stronger. How about you P--any RPS meets in the future?
i excited to see what that dead is lookin like. ummm possibly, i wanna do a highlands games in october or november. my boy is doin rps christmas chaos early in december, i may do that. possibly full power if i can sort a few things out.
Thanks brother! It was good to see you on Saturday
always a good time brotha
P
BJ Whitehead
09-30-14, 8:50 pm
J-Dawg interested in knowing how that recovery stack works for you man.
Aggression
10-01-14, 10:39 am
niCe 300lb bench, NG. I think I pressed that during my first gym session after a 6 month long academy off from any/all weight training ... at 185lbs.
naturalguy
10-01-14, 12:29 pm
niCe 300lb bench, NG. I think I pressed that during my first gym session after a 6 month long academy off from any/all weight training ... at 185lbs.
http://i0.kym-cdn.com/entries/icons/original/000/000/015/orly.jpg
FYI...........J-Dawg has yet to hit 300
Aggression
10-01-14, 1:42 pm
[img]http://i0.kym-cdn.com/entries/icons/original/000/000/015/orly.jpg[img]
FYI...........J-Dawg has yet to hit 300
lulz.
PS can I get that change to my journey name now?!? (#SetPRsDrinkBRs)
lulz.
PS can I get that change to my journey name now?!? (#SetPRsDrinkBRs)
I got you, homie.
Altered Beast
10-01-14, 2:58 pm
It's fun having Adam back around!
Aggression
10-01-14, 4:56 pm
I got you, homie.
Oh, shit. Big dog Nix0r with the powers! I love it. Thanks, my friend.
It's fun having Adam back around!
Haha. I like to keep the mood light and fun.
HIGA MONSTER
10-01-14, 6:42 pm
nice 300lb bench, ng. I think i pressed that during my first gym session after a 6 month long academy off from any/all weight training ... At 185lbs.
lmfao...
naturalguy
10-02-14, 8:26 am
lmfao...
https://i.chzbgr.com/maxW500/3773511680/hA4FF28E9/
Oh, shit. Big dog Nix0r with the powers! I love it. Thanks, my friend.
And I still haven't dropped the permanent banhammer on AB. I really hope I'm not developing a conscience.
Altered Beast
10-02-14, 10:41 am
And I still haven't dropped the permanent banhammer on AB. I really hope I'm not developing a conscience.
Dang =|
We really need to sit down and have some lagers!
Dang =|
We really need to sit down and have some lagers!
I had offered to fly down to Houston, as long as you ran a Tough Mudder with me, but nooooooooooooooo :(
Altered Beast
10-02-14, 11:02 am
I had offered to fly down to Houston, as long as you ran a Tough Mudder with me, but nooooooooooooooo :(
You don't lift anymore? A USPA meet could be fun =)
Theonidus
10-02-14, 9:47 pm
You don't lift anymore? A USPA meet could be fun =)
Nix0r is now too beautiful and adorable to lift heavy. He'll be sporting board shorts and doing quarter turns on a stage here soon.
Working on a new maintenance powerlifting routine that I'm having monitored by someone.
It focuses on volume and gradually increasing weight and lowering reps.
The first part of the routine will be 4 work sets with 5 reps. You hit your top weight first and then gradually back down in weight on the next 3 sets. This allows you to get volume in but not trash your CNS.
Squats - 1st week
Warmups
135 x 5
135 x 5
225 x 5
275 x 3
315 x 3
Work sets:
365 x 5 - top set
350 x 5
335 x 5
320 x 5
Leg Press
4 sets x 15
Leg Curls
4 sets x 15
Back Extensions
4 sets x 15
Deadlifts - 1st week no belt
Warmups
135 x 5
135 x 5
225 x 5
315 x 3
365 x 3
425 x 1
Work sets
455 x 5
425 x 5
405 x 5
385 x 5
Stiffed Leg Deads
4 sets x 8
Leg Curls
4 sets x 12
Shoulders & Arms
Rear Laterals
5 sets x 25
Side Laterals
4 sets x 12
Standing Shoulder Press
Bar x 10
75lb x 10
95lb x 8
135lb x 8
155lb x 8
DB Curls
5 sets x 12
DB Hammer Curls
1 large super set - 40lb down to 15lb (40+ total reps)
DB Skullcrushers
5 sets x 12+
Band Pushdowns
100 reps
DoubleTapJak
10-10-14, 8:23 am
Nix0r is now too beautiful and adorable to lift heavy. He'll be sporting board shorts and doing quarter turns on a stage here soon.
Introducing Animal's first sponsored Men's Physique Athlete!
http://i.imgur.com/SX5uosq.png (http://imgur.com/SX5uosq)
naturalguy
10-10-14, 8:44 am
Introducing Animal's first sponsored Men's Physique Athlete!
http://i.imgur.com/SX5uosq.png (http://imgur.com/SX5uosq)
Sign him up!!!!
Introducing Animal's first sponsored Men's Physique Athlete!
http://i.imgur.com/SX5uosq.png (http://imgur.com/SX5uosq)
Sign him up!!!!
LMAO!
Well... where's my contract?
Well... where's my contract?
Soon...
https://www.youtube.com/watch?v=ir1M7gYwgN0
Bench Day - reppin' the dirty Jerz
Trained solo today.
Bench
Bar x 20
95 x 10
135 x 6
185 x 3
225 x 2
Work Sets
245 x 5
230 x 5
215 x 5
215 x 5
Fat Grip Close-Grip Bench
135 x 8
155 x 8
185 x 5
185 x 5
205 x 5
205 x 5
DB Skull Crushers
4 sets x 10
Lat Pulldowns
6 sets x 10
DB Rows
6 sets x 8
Altered Beast
10-13-14, 10:52 am
Introducing Animal's first sponsored Men's Physique Athlete!
http://i.imgur.com/SX5uosq.png (http://imgur.com/SX5uosq)
LOL!!!!!!!!
Squat Day
Goal: 4 working sets with 5 reps
Squats
Warmups
135 x 5
135 x 5
225 x 5
275 x 3
315 x 1
345 x 1
Work Sets
375 x 5
355 x 5
340 x 5
325 x 5
Leg Press
5 sets x 15
Kettlebell pull throughs
4 sets x 15
Abs - 5 sets of lower ab work
Looking good in here J! I like the rep scheme!
Looking good in here J! I like the rep scheme!
Thanks GUNS. Testing out something a little new in order to preserve CNS when training heavy!
Shoulders and Biceps Day
https://www.youtube.com/watch?v=3YIFYG3ARFA
Rear Laterals
5 sets x 25
Side Laterals
5 sets x 12
Standing BB Press
Bar x 10
75 x 10
95 x 8
135 x 6
155 x 6
135 x 8
Seated DB Curls
5 sets x 10
DB Hammer Curls
5 sets x 10
Tricep Pushdowns
5 sets x 15
https://www.youtube.com/watch?v=ocWj2wBlPtQ
Deadlift Day
Deads
Warmups
135 x 5
135 x 5
225 x 5
275 x 3
315 x 3
365 x 2
425 x 1
Work Sets
465 x 5
435 x 5
415 x 5
405 x 5
Glute Ham Raises
4 sets x 12
Altered Beast
10-16-14, 9:19 am
J, I'm curious to know the philosophy behind how you structure your working sets. Do you hit the highest percentage lift first than work down for CNS benefit?
J, I'm curious to know the philosophy behind how you structure your working sets. Do you hit the highest percentage lift first than work down for CNS benefit?
Yeah, with this new program, my "coach" told me the goal is to gradually build up volume but to preserve CNS. The theory is that you hit your top set while you're still fresh and then you take it down 15-20lb each set thereafter while keeping the volume up. So I'm going to gradually build up the weights and decrease volume over the course of 10 weeks. In the past, I've always been run down from my training programs and at least for now, I feel like I'm training hard but I'm not feeling run down all of the time like before.
Bench Day
Bench Press with naturalguy and felicia
Warmups
95 x 10
135 x 5
135 x 5
185 x 5
225 x 2
Work Sets
255 x 5
235 x 5
225 x 5
225 x 5
Bamboo Bench Press
4 sets x 20
Wide Grip Pulldowns (in between bench sets)
8 sets x 10
Low Cable Rows
4 sets x 10
DB Rows
5 sets x 10
Tricep Band Pushdowns
4 sets x 15
RedlegDbell
10-18-14, 7:12 pm
Yeah, with this new program, my "coach" told me the goal is to gradually build up volume but to preserve CNS. The theory is that you hit your top set while you're still fresh and then you take it down 15-20lb each set thereafter while keeping the volume up. So I'm going to gradually build up the weights and decrease volume over the course of 10 weeks. In the past, I've always been run down from my training programs and at least for now, I feel like I'm training hard but I'm not feeling run down all of the time like before.
That's an interesting approach. I've done that type of thing for bodybuilding style training but hasn't considered applying that to powerlifting. I may give that a try.
That's an interesting approach. I've done that type of thing for bodybuilding style training but hasn't considered applying that to powerlifting. I may give that a try.
It's definitely an interesting approach and so far, so good. The weight will get heavier in the coming weeks--4 reps for 2 weeks, 3 reps for 2 weeks, 2 reps, etc.
I'm curious to see how my immune system and CNS holds up!
Squat Day @ Retro
Squats
Warmups
135 x 5
135 x 5
225 x 5
275 x 3
315 x 2
355 x 3
Work Sets
385 x 5
365 x 5
350 x 5
335 x 5
High Bar Squats
135 x 30
Leg Extensions
4 sets x 15
Leg Curls
4 sets x 15
Nice looking squats man, I am hoping to work up to 365-385x5 here soon.
Nice looking squats man, I am hoping to work up to 365-385x5 here soon.
Thanks Mark. I felt beat that day but still got it in!
10/29/14 - Deadlift Day
Deads
Warmups
135 x 5
135 x 5
225 x 5
275 x 3
315 x 3
365 x 2
405 x 1
Work Sets - felt banged up here so called it after the 495 set
455 x 2
495 x 3
Barbell Hip Thrusts
5 sets x 10
Glute Ham Raises
4 sets x 12
10/31/14 - Bench Day
https://www.youtube.com/watch?v=vFwYJYl5GUQ
Bench Press
Warmups
95 x 10
135 x 5
135 x 5
185 x 5
Work Sets
225 x 3
245 x 3
265 x 5
225 x 8
Incline Press
135 x 8
185 x 5
195 x 5
195 x 5
205 x 5
Tricep Extensions
5 sets x 10
Pulldowns
5 sets x 10
Machine Rows
4 sets x 10
11/2/14
https://www.youtube.com/watch?v=kXj5fKHrweU
Squat Day
Squats
Warmups - bar x 25
135 x 5
135 x 5
225 x 5
275 x 3
315 x 2
355 x 2
385 x 1
Work Sets
410 x 4
395 x 4
380 x 4
365 x 4
Walking Lunges
4 sets x 20
Leg Extensions
4 sets x 20
11.3.14
Shoulders, triceps, biceps
Rear Laterals
5 sets x 20
Side Laterals
5 sets x 12
DB Shoulder Presses
4 sets x 10
Close Grip Bench Press
5 sets x 8
DB Tricep Skull Crushers
4 sets x 12
Tricep Band Presses
2 sets x 25
EZ Bar Curls
5 sets x 12
DB Hammer Curls
4 sets x 10
Deadlifts - 11/5/14
https://www.youtube.com/watch?v=Lrc2KQB87dc
Felt run down today but still hit my numbers. Cranked up some ETown with naturalguy and we pushed through the workout.
Deadlifts
Warmups
135 x 5
135 x 5
225 x 5
275 x 3
315 x 3
365 x 3
405 x 2
455 x 1
Work Sets
500 x 3
470 x 3
440 x 3
410 x 3
Glute Ham Raises
4 sets x 10
Leg Curls
3 sets x 12
11/7/14
https://www.youtube.com/watch?v=bKB8XKSMq30
Benchapalooza with naturalguy, LadyIgnite and special guest Aggression
Bench Press
Warmups
95 x 8
135 x 5
185 x 3
225 x 2
Work Sets
260 x 4
245 x 4
230 x 4
225 x 5
Close Grip Bench Press - Explosive
225 x 3
225 x 3
225 x 3
225 x 3
225 x 3
DB Presses
4 sets x 10
Pull downs
8 sets x 12
DB Rows
5 sets x 10
Squat Day
Squats
Warmups
135 x 5
135 x 5
225 x 3
275 x 3
315 x 2
355 x 2
395 x 1
Work Sets
425 x 3 - PR
410 x 3
395 x 3
380 x 3
Lunges
3 sets x 20
Deadlift Day
Deads
Warmup
135 x 5
135 x 5
225 x 5
275 x 3
315 x 3
365 x 2
405 x 2
465 x 1
Work Sets
510 x 3 - PR
480 x 3
450 x 3
410 x 3
Glute Ham Raises
3 sets x 12
Leg Curls
2 sets x 15
Damn J! Strong as hell.
600 is gonna get destroyed.
Looks good in here!
Nice PR J!
Damn J! Strong as hell.
600 is gonna get destroyed.
Thanks fellas. Working hard to get my lifts up!
Altered Beast
11-13-14, 11:37 am
What are NG's current Deadlift PR's?
What are NG's current Deadlift PR's?
Does NG even lift? Has he turned to the darkside, aka, the JUGGERNAUT method of throwing in the towel?
http://i157.photobucket.com/albums/t74/J-Dawg007/Prowler4.jpg
John Grey
11-14-14, 9:16 am
Deadlift Day
Deads
Warmup
135 x 5
135 x 5
225 x 5
275 x 3
315 x 3
365 x 2
405 x 2
465 x 1
Work Sets
510 x 3 - PR
480 x 3
450 x 3
410 x 3
Glute Ham Raises
3 sets x 12
Leg Curls
2 sets x 15
Awesome PR J!!!
Altered Beast
11-14-14, 10:33 am
Does NG even lift? Has he turned to the darkside, aka, the JUGGERNAUT method of throwing in the towel?
http://i157.photobucket.com/albums/t74/J-Dawg007/Prowler4.jpg
LOL!!!!!!!!!!!!!!!!
Awesome PR J!!!
Thanks John!
LOL!!!!!!!!!!!!!!!!
Hopefully he gets motivated again soon. I like going head to head with him.
Squat Day
Squats
Warmups
135 x 5
135 x 5
225 x 3
275 x 3
315 x 2
365 x 2
405 x 1
Work Sets
435 x 3 - PR
420 x 3
405 x 3
390 x 3
Lunges
3 sets x failure
smoothballer
11-19-14, 12:38 pm
J-Dawg PR City up in here!
Deadlift Day - 11/19
Deads
Warmup
135 x 5
135 x 5
225 x 5
275 x 3
315 x 3
365 x 2
405 x 2
465 x 1
500 x 1
Work Sets
530 x 2 - PR
500 x 2
470 x 2
430 x 2
Glute Ham Raises
4 sets x 12
Leg Curls
2 sets x 15
Bench Day - 11/21
Bench Press
Warmups
95 x 10
135 x 5
185 x 3
225 x 3
250 x 2
Work Sets
275 x 2
260 x 2
245 x 2
245 x 2
Close Grip Bench
4 sets x 5
Tate Presses
5 sets x 10
Pull downs
8 sets x 12
DB Rows
5 sets x 10
Squat Day
Squats
Warmups
135 x 5
135 x 5
225 x 3
275 x 3
315 x 2
365 x 2
395 x 2
425 x 1
Work Sets
450 x 2 - PR
435 x 2
420 x 2
405 x 2
Leg Curls
4 sets x 12
Leg Extensions
4 sets x 12
P Diesel
11-24-14, 10:15 am
when is the next meet J? i wanna see u and naturalguy throw down
P
when is the next meet J? i wanna see u and naturalguy throw down
P
Next meet will be 12/6 - RPS Christmas Carnage!
http://meets.revolutionpowerlifting.com/2014/12/06/2014-christmas-carnage/
HIGA MONSTER
11-24-14, 11:05 am
Next meet will be 12/6 - RPS Christmas Carnage!
http://meets.revolutionpowerlifting.com/2014/12/06/2014-christmas-carnage/
My money is on J-Dawg...
My money is on J-Dawg...
You rock HIGA. I always appreciate the support.
Shoulders & Arms
Less than 2 weeks out so just some light weights during this session--3 more heavy sessions and then a week of rest coming up.
Rear Laterals
5 sets x 12
Side Laterals
4 sets x 12
DB Shoulder Press
4 sets x 10
Close Grip Bench with 135
4 sets x 8
Tricep Band Presses
100 reps
DB Skullcrushers
4 sets x 10
DB Curls
4 sets x 10
J, what meet you doing? I need to plan a RPS meet later in 2015 with yall! Got to let me know what yalls plans are!
naturalguy
11-25-14, 4:18 pm
My money is on J-Dawg...
Of course............
Aggression
11-26-14, 11:47 am
Best of luck, J-Dawg. Kill it and get them numbers.
HIGA MONSTER
11-26-14, 11:34 pm
You rock HIGA. I always appreciate the support.
Anything for a man that works so hard in the office, and in the weight room.
Best of luck!
HIGA MONSTER
HIGA MONSTER
11-26-14, 11:34 pm
Of course............
You still love me...admit it.
J, what meet you doing? I need to plan a RPS meet later in 2015 with yall! Got to let me know what yalls plans are!
Doing the Christmas Carnage meet this Sat, 12/6. I'm not sure when the next one will be in 2015 though! Maybe May?
Of course............
Sour grapes...
Best of luck, J-Dawg. Kill it and get them numbers.
Thanks A. Gonna look to hit up some PRs.
Anything for a man that works so hard in the office, and in the weight room.
Best of luck!
HIGA MONSTER
Thanks HIGA!
Deadlift Day - 11/26
Went in and hit an opener and called it a day. This is the last DL session before the meet.
Deads
Warmup
135 x 5
135 x 5
225 x 5
275 x 3
315 x 3
365 x 2
405 x 2
465 x 1
505 x 1
545 x 1
Bench Day - 11/28
Last bench workout before the meet. Hit opener for 2 paused singles.
Bench Press
Warmups
95 x 10
135 x 5
185 x 3
225 x 3
250 x 2
275 x 1
275 x 1
Close Grip Bench
4 sets x 8
Tricep Pushdowns
3 sets x 12
Squat Day
Last squat workout before the meet. Hit 10lb above open for 2 reps. Weight felt great.
Squats
Warmups
135 x 5
135 x 5
225 x 3
275 x 3
315 x 2
365 x 2
395 x 2
430 x 1
460 x 2 - PR
Time to rest up and recover for the meet on 12/6: http://meets.revolutionpowerlifting.com/2014/12/06/2014-christmas-carnage/
John Grey
12-03-14, 1:54 pm
Squat Day
Last squat workout before the meet. Hit 10lb above open for 2 reps. Weight felt great.
Squats
Warmups
135 x 5
135 x 5
225 x 3
275 x 3
315 x 2
365 x 2
395 x 2
430 x 1
460 x 2 - PR
Time to rest up and recover for the meet on 12/6: http://meets.revolutionpowerlifting.com/2014/12/06/2014-christmas-carnage/
Nice PR!! Good luck this weekend!!
Nice PR!! Good luck this weekend!!
Thanks John!
Ready to see the numbers J! Go kill it, do your thang!
HIGA MONSTER
12-04-14, 11:27 pm
Squat Day
Last squat workout before the meet. Hit 10lb above open for 2 reps. Weight felt great.
Squats
Warmups
135 x 5
135 x 5
225 x 3
275 x 3
315 x 2
365 x 2
395 x 2
430 x 1
460 x 2 - PR
Time to rest up and recover for the meet on 12/6: http://meets.revolutionpowerlifting.com/2014/12/06/2014-christmas-carnage/
Good luck bro, can't wait to see how you guys do!
HIGA MONSTER
Altered Beast
12-05-14, 9:55 am
When is the meet?? This weekend?
John Grey
12-05-14, 10:08 am
When is the meet?? This weekend?
Yeah, Dec. 6-7.. I was gonna do it too...wish I did now!
HIGA MONSTER
12-05-14, 6:12 pm
Even though I talk shit...I wish you both "3 white lights" in all your attempts.
You guys have trained hard and can't wait to see how it goes down. Kill it!
HIGA MONSTER
but I hope J-Dawg wins... ;)
Aggression
12-05-14, 6:17 pm
Best of luck tomorrow, my brotha. Set some PRs!
Ready to see the numbers J! Go kill it, do your thang!
Thanks GUNS!
Good luck bro, can't wait to see how you guys do!
HIGA MONSTER
Appreciate the support always HIGA!
Do it!
Yes!
When is the meet?? This weekend?
It was this weekend on the 6th.
Yeah, Dec. 6-7.. I was gonna do it too...wish I did now!
It was a good time. You need to hit up the next one!
Even though I talk shit...I wish you both "3 white lights" in all your attempts.
You guys have trained hard and can't wait to see how it goes down. Kill it!
HIGA MONSTER
but I hope J-Dawg wins... ;)
Thanks HIGA! It's too bad NG didn't show up :( For this meet, it was only me but we'll be looking to go head to head again soon!
Best of luck tomorrow, my brotha. Set some PRs!
Thanks A! Some PRs were set!
Quick meet write-up from the weekend.
Saturday 12/6 - RPS Christmas Carnage
198 Raw Modern Weight Class
Pre-meet (evening before)
Weighed in at 196.8 for the meet so no issues about weight.
Fueled up with lots of carbs and electrolytes pre-meet.
SportPharma Carb Max and Juiced Aminos with Gatorade and lots of water along with my meals in addition to a few SportPharma Electro Max capsules (loaded up with all the good stuff for hydration)
Day of meet
Woke up and continued to carb up, in addition to getting in some lean protein and fats:
Scrambled eggs + bacon + oatmeal upon waking up.
Continued to load up on Gatorade, Juiced Aminos and Electro Max
The drive was about 1.5hr into Pennsylvania. Drove up with my friend and "coach" Paul, who really helped me get my mindset right for the meet. We stopped and had some eggs, pancakes and hash browns before getting to the meet. We arrived at the meet around 2pm and relaxed and watched a little of the morning meet finish up their deadliftss. The place was packed but we were able to find a seat and place to set up for the day. My other friend and "coach", Eric arrived right after us and we set up the game-plan for the day. They would take care of the weights for me and plan out when I would need to warmup for each lift. I was in the 3rd flight for squats, so that put me at around a 4:30pm for squat warmups. The place was already warm inside so that really helped get the blood flowing and I felt like I needed minimal time stretching and foam rolling so I only did about 5 min of that.
Squats - went 3/3
Warmups felt great for squats. I had it all mapped out ahead of time and just hit my numbers in between everyone else in the warming up. Eric and Paul made sure to slot me into the warmups right when I needed to hit 'em.
1st attempt - 450, good. Hit it nice and easy but still wasn't mentally on my game.
2nd attempt - 475, good. PR number here. Got fired up and hit it good.
3rd attempt - 500, good. A bigger PR number here. Got ultra focused and fired up. Just got under the bar and got my foot placement right and went down and up with the weight.
Bench - went 2/3
1st attempt - 275, good. Kept it in the groove and hit it nice and smoothly.
2nd attempt - 290, good Just like the 1st attempt. Ties meet PR. Kept it in the groove and hit it nice and smoothly.
3rd attempt - 300, miss. Came out of my groove on the way down with this one so I need to work on keeping the weight in the same spot each and every set.
Deadlifts - went 2/3
1st attempt - 540, good.
2nd attempt - 570, good.
3rd attempt - 600, miss. Got it to my knees and couldn't lock it out.
Total for meet:
1360 @ 198 raw modern amateur weight class
Squat - 500
Bench - 290
Deadlift - 570
Finished 1st out of 6.
John Grey
12-08-14, 11:17 am
Quick meet write-up from the weekend.
Saturday 12/6 - RPS Christmas Carnage
198 Raw Modern Weight Class
Pre-meet (evening before)
Weighed in at 196.8 for the meet so no issues about weight.
Fueled up with lots of carbs and electrolytes pre-meet.
SportPharma Carb Max and Juiced Aminos with Gatorade and lots of water along with my meals in addition to a few SportPharma Electro Max capsules (loaded up with all the good stuff for hydration)
Day of meet
Woke up and continued to carb up, in addition to getting in some lean protein and fats:
Scrambled eggs + bacon + oatmeal upon waking up.
Continued to load up on Gatorade, Juiced Aminos and Electro Max
The drive was about 1.5hr into Pennsylvania. Drove up with my friend and "coach" Paul, who really helped me get my mindset right for the meet. We stopped and had some eggs, pancakes and hash browns before getting to the meet. We arrived at the meet around 2pm and relaxed and watched a little of the morning meet finish up their deadliftss. The place was packed but we were able to find a seat and place to set up for the day. My other friend and "coach", Eric arrived right after us and we set up the game-plan for the day. They would take care of the weights for me and plan out when I would need to warmup for each lift. I was in the 3rd flight for squats, so that put me at around a 4:30pm for squat warmups. The place was already warm inside so that really helped get the blood flowing and I felt like I needed minimal time stretching and foam rolling so I only did about 5 min of that.
Squats - went 3/3
Warmups felt great for squats. I had it all mapped out ahead of time and just hit my numbers in between everyone else in the warming up. Eric and Paul made sure to slot me into the warmups right when I needed to hit 'em.
1st attempt - 450, good. Hit it nice and easy but still wasn't mentally on my game.
2nd attempt - 475, good. PR number here. Got fired up and hit it good.
3rd attempt - 500, good. A bigger PR number here. Got ultra focused and fired up. Just got under the bar and got my foot placement right and went down and up with the weight.
Bench - went 2/3
1st attempt - 275, good. Kept it in the groove and hit it nice and smoothly.
2nd attempt - 290, good Just like the 1st attempt. Ties meet PR. Kept it in the groove and hit it nice and smoothly.
3rd attempt - 300, miss. Came out of my groove on the way down with this one so I need to work on keeping the weight in the same spot each and every set.
Deadlifts - went 2/3
1st attempt - 540, good.
2nd attempt - 570, good.
3rd attempt - 600, miss. Got it to my knees and couldn't lock it out.
Total for meet:
1360 @ 198 raw modern amateur weight class
Squat - 500
Bench - 290
Deadlift - 570
Finished 1st out of 6.
Nice numbers J!!!
Altered Beast
12-08-14, 2:13 pm
Nice work!! Always fun to win your weight class!
HIGA MONSTER
12-08-14, 7:15 pm
Congrats J-Dawg!
Hell yes J! Huge congrats man!
G Diesel
12-09-14, 3:08 pm
Big numbers, J. Good shit bro.
You've made tremendous progress over these past couple of years. Proof that diligent and consistent hard work pays off.
Peace, G
naturalguy
12-09-14, 4:55 pm
Great job my friend, you killed it!
Awesome!! congrats on the meet!! great numbers!
Nice numbers J!!!
Nice work!! Always fun to win your weight class!
Congrats J-Dawg!
Hell yes J! Huge congrats man!
Big numbers, J. Good shit bro.
You've made tremendous progress over these past couple of years. Proof that diligent and consistent hard work pays off.
Peace, G
Great job my friend, you killed it!
Awesome!! congrats on the meet!! great numbers!
Thanks fellas! Like G said, diligent and consistent work is paying off. That coupled with some new training protocols and mental toughness and focus during the lifts and the weights are on the rise. Gonna get that 600DL next time out!
I'm a bit late to the party, but damn Jason, you moved some pretty serious weight! Congrats on the win!
I'm a bit late to the party, but damn Jason, you moved some pretty serious weight! Congrats on the win!
Much appreciated!
Some workouts post-meet. I probably should have taken at least 5 days off because I felt pretty banged up for a few days (it's not that productive to train when you're still recovering from a meet if you feel like that lol)
Deadlift Day (light) - 12/10
Warmups
135 x 5
135 x 5
225 x 5
275 x 5
315 x 6
315 x 6
315 x 6
315 x 6
Rack Deads
315 x 6
315 x 6
Bench Day (light) - 12/13
Warmups
135 x 5
135 x 5
185 x 5
205 x 6
205 x 6
205 x 6
205 x 6
Close Grip Bench (light)
135 x 8
135 x 8
135 x 8
135 x 8
DB Skull Crushers
4 sets x 10
Tricep Pushdowns
4 sets x 10
DB Curls
4 sets x 10
DB Hammer Curls
4 sets x 10
Squats (light) - 12/14
Warmups
135 x 5
135 x 5
225 x 5
275 x 5
315 x 6
315 x 6
315 x 6
315 x 6
Leg Press
4 sets x 15
Leg Extensions
4 sets x 12
Leg Curls
4 sets x 12
Shoulders & Arms - 12/15
DB Shoulder Presses (light, up to 50s)
5 sets x 10
Rear Laterals
5 sets x 10
Close Grip Bench (Incline)
5 sets x 8
One Arm Band Pulldowns
100 reps per arm
DB Curls
4 sets x 10
DB Hammer Curls
4 sets x 10
Wrist Curls
3 sets x failure
naturalguy
01-02-15, 11:37 am
So I sat down over the holidays and planned out my next training cycle. I went through my old notes and decided to go back on a cycle of The Cube Method. I really like the layout, frequency and volume and I made good gains on it in the past. I'll be using the base program from 365 Strong Cube Kingpin.
My training schedule will be:
Sunday Squats
Monday Shoulders & biceps (bodybuilding day)
Tuesday cardio/conditioning
Wednesday Deads
Thursday Upper back (cardio/conditioning in the evening)
Friday Bench
Saturday cardio/conditioning
naturalguy
01-02-15, 11:40 am
First two workouts:
Sunday squats at Skiba's:
Squats explosive:
315 x 8 sets x 3 reps
SSB squats:
230 x 2 sets x 5 reps
Pause squats:
275 x 2 sets x 3 reps
Back attack:
3 sets x 8 reps
Weight assisted glute/ham raises:
3 x 6-8 reps
naturalguy
01-02-15, 11:42 am
Wednesday (new year's eve) deads at Skiba's:
Deads Heavy:
420 x 5 sets x 2 reps
Block pulls:
445 x 2 sets x 3 reps
Deficit deads:
395 x 2 sets x 4 reps
Back attack:
3 sets x 8 reps
naturalguy
01-02-15, 3:44 pm
Today was benchapalooza at the U w/J-Dawg
Bench reps:
210 x 2 sets x 8 reps
Close grip bench:
210 x 2 sets x 6-8 reps
Bamboo bar bench:
2 sets x 20 reps
Lying tricep dumbell extensions:
7 sets x 6-8 reps
naturalguy
01-02-15, 3:47 pm
My current supplement set up:
Meal 1 - Animal Pak & Omega
Pre-workout meal - Animal M-Stak
Pre-workout - Animal Juiced Aminos + Rage XL (Juiced XL stack)
Intra-workout - Torrent (i'll sip on during training and finish it post-workout)
Meal 4 - Animal Flex
Last meal/snack - Casein Pro sludge
Pretty simple and basic, nothing fancy
naturalguy
01-05-15, 8:57 am
Sunday squats at Skiba's
Squats - reps
330 x 8 (felt like cardio)
330 x 6
Pause squats:
295 x 6
295 x 6
SSB squats:
230 x 8
230 x 8
Weight assisted glute/ham raise:
3 x 8
Back attack:
3 x 8
naturalguy
01-06-15, 8:29 am
Yesterday was shoulders and biceps (bodybuilding day) at the U w/J-Dawg
Rear laterals laying face down on incline bench:
6 sets x 15-20 reps
Standing side laterals:
5 sets x 8-15 reps then one big drop set starting with the 35's all the way down to 10's
Seated dumbell presses:
4 x 10-15 reps
One arm preacher curls:
4 x 8-12
Standing dumbell curls:
3 x 8-10
Also did some tricep band extensions in between sets
naturalguy
01-07-15, 3:59 pm
Deads at the U today
Deads explosive:
340 x 8 sets x 3 reps
Block pulls (made my own set):
370 x 5
370 x 5
Deficit deads:
315 x 6
315 x 6
naturalguy
01-09-15, 9:14 am
Yesterday was upper back at the U
Under hand grip lat pulldowns:
4 x 8-12 reps
Bent over rows:
4 x 8-12 reps
Seated cable rows:
4 x 8-12 reps
Chins:
4 x 6
naturalguy
01-09-15, 4:16 pm
Benchapalooza at the U w/J-Dawg
Bench heavy:
240 x 5 sets x 2 reps
Close grip bench:
225 x 3
255 x 3
255 x 3
Dumbell lying tricep extensions:
5 sets x 6 reps
Overhead band tricep extensions:
3 sets x 20 reps
naturalguy
01-12-15, 10:05 am
Sunday squats at Skiba's
Squats heavy:
380 x 5 sets x 2 reps
Pause squats:
330 x 2 sets x 3 reps
SSB squats:
295 x 2 sets x 3 reps
Weight assisted glute/ham raise:
3 sets x 8 reps
Back attack:
3 sets x 8 reps
Updating a few workouts in here. I have been increasing my volume so that I can build up my muscular endurance in the lifts. I also want to improve technique so the sub max weights allow me to improve that.
Deadlifts - working on sumo technique. Finally getting it down--spreading the floor and initiating the lift at the same time.
Sumo Deads
135 x 5
135 x 5
225 x 5
275 x 3
315 x 3
365 x 3
405 x 3
455 x 3
455 x 3
455 x 3
455 x 3
Conventional Block Pulls
455 x 3
455 x 3
455 x 3
455 x 3
Glute/Ham Raises
4 sets x 8
Bench Day
Bench Press
Warmups
95 x 10
135 x 5
185 x 5
225 x 3
245 x 2
245 x 2
245 x 2
245 x 2
245 x 2
Close Grip Bench
135 x 8
185 x 5
225 x 3
225 x 3
225 x 3
Incline Press
135 x 5
185 x 5
205 x 5
205 x 5
Rolling Tricep Press
4 sets x 10
Squat Day 1/11/15
Squats
Warmups - bar x 25
135 x 5
135 x 5
225 x 5
275 x 3
315 x 3
Work Sets
365 x 5
365 x 5
365 x 5
365 x 5
Leg Press
4 sets x 15
P Diesel
01-12-15, 2:35 pm
Squat Day 1/11/15
Squats
Warmups - bar x 25
135 x 5
135 x 5
225 x 5
275 x 3
315 x 3
Work Sets
365 x 5
365 x 5
365 x 5
365 x 5
Leg Press
4 sets x 15
damn J great work ... do u write ur own program?
P
Aggression
01-12-15, 3:49 pm
Consistent stuff in here, as always. I have to shoot up there to train again. And I still have to grace Skiba's new place with my beautiful face.
naturalguy
01-12-15, 4:12 pm
Consistent stuff in here, as always. I have to shoot up there to train again. And I still have to grace Skiba's new place with my beautiful face.
Do it
naturalguy
01-12-15, 4:13 pm
damn J great work ... do u write ur own program?
P
J-Dawg has several gurus
damn J great work ... do u write ur own program?
P
Thanks P. Right now I have a great powerlifting guy helping me out with my programming and developing the right mindset for the lifts. He helped me hit my first 500 squat and gave me some tweaks for my deadlift and bench too.
Consistent stuff in here, as always. I have to shoot up there to train again. And I still have to grace Skiba's new place with my beautiful face.
Would be awesome to have you train with us here again.
Do it
x2
J-Dawg has several gurus
Gotta stay ahead of you pal.
smoothballer
01-14-15, 2:57 pm
Some solid work fellas. You guys are definitely hitting the weights hard and making progress.
Some solid work fellas. You guys are definitely hitting the weights hard and making progress.
Thanks SB. Consistency pays off over time.
naturalguy
01-14-15, 3:54 pm
Monday was - "bodybuilding" day (shoulders and bi's)
Today was deadlifts
Deadlifts reps (I hate rep day)
370 x 8
370 x 8
Block pulls
405 x 4
405 x 4
Deficit deads
340 x 6
340 x 6
1/14/15
Deadlifts
Sumo Deads - it was one of those days where the weights felt rough. Got some work in but the sumo form was bothering my groin so I need to make sure to be looser prior to the work sets.
Warmups
135 x 5
135 x 5
225 x 5
275 x 5
315 x 5
365 x 5
405 x 3
455 x 3
455 x 3
Block Pulls
455 x 4
455 x 4
455 x 4
Glute Ham Raises
3 sets x 10+
naturalguy
01-16-15, 4:31 pm
Benchapalooza at the U w/J-Dawg
Bench explosive:
195 x 8 sets x 3 reps
Close grip bench:
185 x 5
210 x 5
210 x 5
Lying dumbell tricep extensions:
6 sets x 6-8 reps
Cable pushdowns:
3 x 8-10 reps
Band tricep extensions:
2 x 25 reps
1.15.15
Upper Back Day
Pulldowns
5 sets x 12
T-Bar Rows
5 sets x 10
Wide Grip Low Cable Rows
5 sets x 10
1.16.16
Bench Day w/ NG, TDirty, Cammarhino and more
Flat Bench - speed
Warmups
95 x 10
135 x 8
Work sets for speed
195 x 3
195 x 3
195 x 3
195 x 3
195 x 3
195 x 3
195 x 3
195 x 3
Close Grip Bench
135 x 8
185 x 5
210 x 5
210 x 5
Incline Bench
135 x 5
185 x 5
205 x 5
205 x 5
Rolling Tricep Presses
5 sets x 10
Tricep Band Presses
5 sets x 25+
naturalguy
01-19-15, 11:07 am
Sunday squats, didn't make it to Skiba's because of an ice storm, I sat near the bridge to get to NJ for over 2 hours. Good news is I trained at a gym near my house which was just bought by a guy I know who is turning it into a Powerhouse gym and is going to make it a great place to train. It's less than 2 miles from my house, I am pumped about it.
Squats explosive:
335 x 6 sets x 2 reps
Pause squats:
315 x 2 sets x 3 reps
Seated leg curls:
4 sets x 8-10 reps
HIGA MONSTER
01-19-15, 11:11 am
Sunday squats, didn't make it to Skiba's because of an ice storm, I sat near the bridge to get to NJ for over 2 hours. Good news is I trained at a gym near my house which was just bought by a guy I know who is turning it into a Powerhouse gym and is going to make it a great place to train. It's less than 2 miles from my house, I am pumped about it.
Squats explosive:
335 x 6 sets x 2 reps
Pause squats:
315 x 2 sets x 3 reps
Seated leg curls:
4 sets x 8-10 reps
Dang, 2 hours?
That sucks bro.
Sunday squats, didn't make it to Skiba's because of an ice storm, I sat near the bridge to get to NJ for over 2 hours. Good news is I trained at a gym near my house which was just bought by a guy I know who is turning it into a Powerhouse gym and is going to make it a great place to train. It's less than 2 miles from my house, I am pumped about it.
Squats explosive:
335 x 6 sets x 2 reps
Pause squats:
315 x 2 sets x 3 reps
Seated leg curls:
4 sets x 8-10 reps
That definitely sucks. I heard the bridges were all iced over and were closed down leaving/going into NY/NJ and NJ/DE.
naturalguy
01-19-15, 11:40 am
Dang, 2 hours?
That sucks bro.
Yup and if I didn't have a Jeep I would have been stuck longer
That definitely sucks. I heard the bridges were all iced over and were closed down leaving/going into NY/NJ and NJ/DE.
It was crazy but I can now scratch something off my bucket list - I peed in an empty water bottle in the car, never did that before
Yup and if I didn't have a Jeep I would have been stuck longer
It was crazy but I can now scratch something off my bucket list - I peed in an empty water bottle in the car, never did that before
Pics of bottle?
naturalguy
01-19-15, 11:42 am
Pics of bottle?
This ain't gatorade:
http://i145.photobucket.com/albums/r217/er1994/Mobile%20Uploads/2015-01/DSC_0256_zpsd3x5sstl.jpg (http://s145.photobucket.com/user/er1994/media/Mobile%20Uploads/2015-01/DSC_0256_zpsd3x5sstl.jpg.html)
Someone needs to hydrate a little more
naturalguy
01-19-15, 3:38 pm
Someone needs to hydrate a little more
Pak Piss
Swolepez
01-19-15, 4:18 pm
Pak Piss
Hahahaha ^^^^
Aggression
01-21-15, 2:15 pm
It's less than 2 miles from my house, I am pumped about it.
Push a prowler to/from the gym. Kill two birds with one stone. #boom.
naturalguy
01-22-15, 8:38 am
Push a prowler to/from the gym. Kill two birds with one stone. #boom.
I hate that f&*(*^ prowler
naturalguy
01-22-15, 8:41 am
Monday was bodybuilding day - Delts and biceps
Yesterday was deads at the U w/J-Dawg
Deads heavy:
445 x 3 sets x 2 reps
Block pulls:
475 x 2 sets x 2 reps
Deficit pulls:
405 x 3
405 x 5
naturalguy
01-23-15, 11:25 am
Benchapalooza at the U w/J-Dawg
Bench heavy:
255 x 3 sets x 2 reps
Close grip bench:
185 x 2
225 x 2
255 x 2
275 x 2
"Tate" presses for tri's:
6 x 6-10 reps
band tricep pressdowns:
3 x 8-15 reps
naturalguy
01-26-15, 10:12 am
Sunday squats at Skiba's
Squats reps:
380 x 2 sets x 4 reps (the 4th rep on each set was a real grinder)
Pause squats:
330 x 2 sets x 2 reps
SSB bar squats:
235 x 3
275 x 3
Weight assisted glute/ham raises:
4 sets x 6-8 reps
I hate that f&*(*^ prowler
NG post prowler...
http://i157.photobucket.com/albums/t74/J-Dawg007/Prowler4.jpg