View Full Version : J-Dawg & naturalguy: Powerlifting and Gainz
naturalguy
01-26-15, 12:17 pm
Not my finest moment ^^^^^^
Not my finest moment ^^^^^^
We all know those prowler feels.
Aggression
01-26-15, 1:37 pm
Not my finest moment ^^^^^^
We all know those prowler feels.
Damn. I remember the first day we used that fucker. And then several other days where we got 'creative' with our prowler sprints. The majority of those days ended with us all just lightheaded and zoned out behind our desks for the remainder of the day.
Altered Beast
01-27-15, 10:19 am
Love the Prowler. Nothing conditions you better than 40 Yard Prowler Sprints!
naturalguy
01-30-15, 12:43 pm
Wednesday was deads at the U w/J-Dawg
Deads explosive:
370 x 6 sets x 2 reps
Block pulls:
395 x 2 sets x 5 reps
Deficit pulls:
340 x 6 reps
went for a 2nd set and on the 2nd rep I felt like something was tearing in the back of my shoulder, I dropped the weights.
Went to my doc last night, I have a grade 1 strain in my lat tendon (right up near the armpit). It's not terrible but it needs some attention. I'll have to lay off anything that causes pain (right now seems to be pulling movements) and do ice/rehab. I will take it day by day, I am going to attempt to bench today using pain as my guide.
Wednesday was deads at the U w/J-Dawg
Deads explosive:
370 x 6 sets x 2 reps
Block pulls:
395 x 2 sets x 5 reps
Deficit pulls:
340 x 6 reps
went for a 2nd set and on the 2nd rep I felt like something was tearing in the back of my shoulder, I dropped the weights.
Went to my doc last night, I have a grade 1 strain in my lat tendon (right up near the armpit). It's not terrible but it needs some attention. I'll have to lay off anything that causes pain (right now seems to be pulling movements) and do ice/rehab. I will take it day by day, I am going to attempt to bench today using pain as my guide.
I have something similar, except I only feel it doing pullups or pulldowns... Right where the lat and armpit come together.
Heal up quick!
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
Welcome to the Brotherhood. Did that too many times when I was in the Corps.
How's the Krav Maga training coming? I've put my quest to earn my black belt on hold while I got my squat and deadlift up to respectable levels but I plan to go back next year. Just curious about how your body is handling powerlifting and the Krav Maga.
Damn. I remember the first day we used that fucker. And then several other days where we got 'creative' with our prowler sprints. The majority of those days ended with us all just lightheaded and zoned out behind our desks for the remainder of the day.
Haha, I remember those too. For me, the worst day was when the both of us decided it was a good idea to do 160+ meter prowler sprints. That was 4 times our normal 40 meter sprints, lol. I was looking like NG after that one. That was when I realized how out of cardio shape I was :(
Haven't been tracking my workouts in here.
Some updates:
Deadlifts 2/17/15
Deadlifts
Warmups
135 x 5
135 x 5
225 x 5
275 x 3
315 x 3
365 x 3
405 x 3
435 x 2
470 x 1
500 x 1
435 x 3
Machine Deads
4 sets x 8
Hamstring Curls
3 sets - seated
3 sets - lying
Bench 2/19/15
Bench Press
Warmups (bar for reps + band stretching)
95 x 5
135 x 5
185 x 5
225 x 3
Work Sets
250 x 5
250 x 5
250 x 5
Close Grip Bench Press
135 x 5
185 x 5
225 x 5
225 x 5
Tricep Band Pushdowns
Hold for 30 sec and then hit reps
4 sets x 15
Squats 2/22/15
Squat
Warmups - bar x 30 over a few sets (until thoroughly warm)/hip stretches and foam rolling in between
135 x 6
135 x 6
225 x 5
275 x 3
315 x 3
365 x 2
Work sets
385 x 5
385 x 5
365 x 5
365 x 5
Felt surprisingly pretty good for once and that was after shoveling some snow and ice.
Leg Press
5 sets x 20 reps
https://www.youtube.com/watch?v=ocWj2wBlPtQ
Aggression
02-23-15, 3:55 pm
Haha, I remember those too. For me, the worst day was when the both of us decided it was a good idea to do 160+ meter prowler sprints. That was 4 times our normal 40 meter sprints, lol. I was looking like NG after that one. That was when I realized how out of cardio shape I was :(
Going the whole distance of the back of that building? Yeah, that was dumb, lol. And then the times you and I competed for most amount of total trips. And then competing on trips while pushing the lower handles? Man. I took years off my life, but I'll tell you what ... we got in some good shape. Can't hate on it. Remember our first session ever? lol, bad news after just 4-5 40yd trips.
Going the whole distance of the back of that building? Yeah, that was dumb, lol. And then the times you and I competed for most amount of total trips. And then competing on trips while pushing the lower handles? Man. I took years off my life, but I'll tell you what ... we got in some good shape. Can't hate on it. Remember our first session ever? lol, bad news after just 4-5 40yd trips.
Those were some good times.
The prowler now sits in the warehouse collecting dust, lol. Post-Arnold, I gotta man up and dust that thing off. Though I do use the prowler at the gym I go to. It's on artificial turf which is basically cheating, lol.
Catching up on some workouts. Potentially training for a meet in May but I have to see how my schedule works out during that time due to scheduling and meet location but I'll be training like I will be doing it.
Squat Day - 3/15/15
Squats
Warmups - bar x 3 sets
135 x 5
135 x 5
225 x 5
275 x 3
315 x 2
365 x 2
385 x 2
Work sets
405 x 5
385 x 5
365 x 5
365 x 5
Olympic Stance Squats (high bar/closer stance)
135 x 50
Olympic Stance Squats (high bar/closer stance)
135 x 50
RIP J-Dawg
Deadlift Day- 3/18/15
Deadlifts
Warmups
135 x 5
225 x 5
315 x 3
365 x 3
425 x 3
Work Sets
475 x 5
445 x 5
425 x 5
405 x 5
Machine Stiff Legged Deads
4 sets x 8
RIP J-Dawg
That was essentially my cardio for the week and it was rough.
Bench Day - 3/20/15
Bench Press
Warmups - bar x 2 sets
95 x 10
135 x 8
185 x 5
Work Sets (4 reps touch and go and last rep is paused)
235 x 5
235 x 5
235 x 5
245 x 5
Board Press (using Bench Blokz = to a 1 board)
275 x 3
instagram.com/p/0dkRtjuHM_/
Decline Press (close-grip)
135 x 10
185 x 8
225 x 7
Incline Lying DB Extension
4 sets x 10
Plate loaded Dip Machine
4 sets x 10
J is putting in some work!
ibnmahama
03-21-15, 12:16 pm
I see you J, keep it up
J is putting in some work!
I see you J, keep it up
Thanks fellas. Working hard on getting all of my lifts up.
Squat Day - 3/15/15
Keeping it simple and focused on hitting my target numbers each week. Feeling pretty good.
Squats
Warmups - bar x 3 sets
135 x 5
135 x 5
225 x 5
275 x 3
315 x 2
365 x 2
390 x 2
Work sets - speed out of the hole is improving each week
415 x 5
405 x 5
385 x 5
370 x 5
Olympic Stance Squats (high bar/closer stance)
135 x 50
Laying out my plan for the next few months:
Mondays: Shoulders and Arms
Tuesdays: Slight conditioning/stretching/foam rolling/abs
Wednesdays: Deadlift work
Thursdays: Upper back and forearms
Friday: Bench/Tris
Saturday: off
Sunday: Squat work
The key is ensuring maximum recovery time between the most important lifts--bench, deadlifts and squats.
Shoulders & Arms 3/23 - a lot of sets and volume but in under one hour
Lever EDGE Shoulder Press
Warmups
45lb per side x 8
70lb per side x 8
90lb per side x 8
115lb per side x 8
135lb per side x 8
135lb per side x 8
90lb per side x 10
Rear Laterals
5 sets x 10
DB Side Laterals
4 sets x 10
Machine Laterals
3 sets x 12
Machine Curls
5 sets x 10
EZ Bar Curls
5 sets x 10
Hammer Curls
5 sets x 10
Lever Edge Tricep Dips
6 sets x 12
Wrist Curls
8 sets total
Shoulders & Arms 3/23 - a lot of sets and volume but in under one hour
Lever EDGE Shoulder Press
Warmups
45lb per side x 8
70lb per side x 8
90lb per side x 8
115lb per side x 8
135lb per side x 8
135lb per side x 8
90lb per side x 10
Rear Laterals
5 sets x 10
DB Side Laterals
4 sets x 10
Machine Laterals
3 sets x 12
Machine Curls
5 sets x 10
EZ Bar Curls
5 sets x 10
Hammer Curls
5 sets x 10
Lever Edge Tricep Dips
6 sets x 12
Wrist Curls
8 sets total
I'm liking the Lever Edge machines I'm seeing in you all's training on Instagram. They look pretty sweet.
I'm liking the Lever Edge machines I'm seeing in you all's training on Instagram. They look pretty sweet.
Agreed. These machines are super smooth and make for some good work in between the big 3 lifts.
https://www.dropbox.com/s/myu2zzi03uayfpi/2015-03-23%2018.35.45.mp4?dl=0
Bench Day - 3.27.15
Trained with NG, Enforcer and Aggression. A great session with the ol' crew.
Bench
Warmups
95 x 8
135 x 5
185 x 5
225 x 3
Work sets
250 x 4
250 x 4
250 x 4
250 x 4
Decline Close Grip
185 x 8
225 x 8
LeverEdge Machine Close Grip
4 sets x 8 (up to 3pps)
LeverEdge Dip Machine
6 sets x 10 (up to 3pps)
Squat Day - 3.29.15
Squats
Warmups
135 x 8
135 x 8
225 x 5
275 x 3
315 x 2
365 x 2
390 x 2
415 x 1
Work Sets
435 x 4
420 x 4
405 x 4
385 x 4
Olympic Squats
135 x 54 reps (but spread of 3 sets of 18 with 1 min rest)
Shoulders and Arms - 3.31.15
1 hour workout involving short rest periods in between each set.
Shoulders
LeverEdge Machine Press
Warmups
1pps x 10
2pps x 10
2pps + 25s x 10
3pps x 10
3pps x 10
1pps x 20
Rear Lateral Machine
5 sets x 10
Cable Side Laterals
4 sets x 10
DB Side Laterals
2 sets x 12
Arms
LeverEdge Dip Machine
Front - 5 sets x 10
Back - 5 sets x 10
Rope Pulldowns
4 sets x 10
Fix Bar Curls
5 sets x 10
DB Hammer Curls
5 sets x 10
Wrist Curls
8 sets total
Looking good, J!
Is NG even hoisting these days?
Looking good, J!
Is NG even hoisting these days?
He's disappointed me in the past few workouts. He's into getting lean and "toned" lulz.
Deadlifts - 4/1/15
Deadlifts
Warmups
135 x 5
135 x 5
235 x 3
285 x 3
335 x 3
385 x 2
445 x 1
475 x 1
Work Sets
505 x 4
465 x 4
495 x 4 - 4" block pulls
505 x 4 - 4" block pulls
Felt terrible today but the lesson is nobody cares how you feel when you're doing your attempts on the platform so just hone in your focus and hit your numbers.
Aggression
04-01-15, 4:52 pm
Felt terrible today but the lesson is nobody cares how you feel when you're doing your attempts on the platform so just hone in your focus and hit your numbers.
#truth. I like the outlook. It's not like they place an '*' next to your total and have it say, 'wasn't feeling well' ... lol
#truth. I like the outlook. It's not like they place an '*' next to your total and have it say, 'wasn't feeling well' ... lol
Yep. No Handicap number given for time of day or how you're feeling. Just gotta go in and get it done.
Benchapalooza with NG and Lady Ignite - 4/3/15
Bench Press
Warmups
95 x 10
135 x 5
185 x 5
225 x 2
Work sets
255 x 4
255 x 4
255 x 4
245 x 4
Close Grip LeverEdge Machine Press
4 sets x 10
Incline Skull Crushers
4 sets x 10
Dip Machine
4 sets x 12
Tricep Cable Pulldowns
4 sets x 10
Back
Wide Grip Pulldowns
5 sets x 10
Low Cable Rows
4 sets x 10
Just a few notes for upcoming meet on May 16th
6 more squat workouts
5 more deadlift workouts
5 more bench workouts
Weights are going up and reps are starting to come down to 4s and 3s next week on the top sets. Felt beat up this week--super exhausted and drained but still got the work sets in. Sticking to the program and getting rest when I can.
Mental focus is good on top sets. The hardest part is recovery right now.
Squats - 4.04.15
Squats
Warmups
Bar x 3 warmups sets - very tight hips
135 x 8
135 x 8
225 x 5
275 x 3
315 x 3
365 x 2
395 x 2
420 x 1
Work Sets
445 x 4
430 x 4
415 x 4
395 x 4
Olympic Stance Squats
135 x 52 reps (rest in between reps until I finished) - cardio for the week
Altered Beast
04-06-15, 11:10 am
Olympic Stance Squats
135 x 52 reps (rest in between reps until I finished) - cardio for the week
I've done sets of 20-25 with one plate and its a REAL bitch! Good ole fashioned finishers for GPP always seems to wear one out!
Long time since last check in. It seems like you guys are still hitting it heavy in here so keep it up.
Long time since last check in. It seems like you guys are still hitting it heavy in here so keep it up.
Yeah buddy.
I've done sets of 20-25 with one plate and its a REAL bitch! Good ole fashioned finishers for GPP always seems to wear one out!
The reps with 135 hurt more than my top squat work sets, lol.
Shoulders & Arms - 04.06.15
LeverEdge Shoulder Press
Warmups
25s per side x 10
45s per side x 10
45s + 25s per side x 10
2 45s per side x 8
2 45s + 25s per side x 8
3 45s per side x 8
3 45s + 25s per side x 8
4 45s per side x 4 - just to test it out
dropset to 3 45s per side x 6, 2 45s per side x 6
Cable Side Laterals
4 sets x 10
Machine Rear Laterals
4 sets x 10
Machine Curls
8 sets x 10
Reverse Curls
4 sets x 10
Tricep Dip Machine
4 sets x 12
Dips
4 sets x 12
Cannon Balls and Cannons!
Christman
04-06-15, 8:09 pm
I like how you rocked that shoulder press then tore it down with a drop set.
Deadlift Day - 4.07.15
Trained with NG. Took the weight up slightly on top set but took it down a rep.
Deadlifts
Warmups
135 x 5
135 x 5
245 x 3
295 x 3
335 x 3
385 x 3
445 x 2
485 x 1
Work Sets
515 x 3
485 x 3
4" Block Pulls
495 x 3
525 x 3
545 x 1
Cannon Balls and Cannons!
Always fun to train those!
I like how you rocked that shoulder press then tore it down with a drop set.
Drops are great for shoulders. Had a crazy pump going on from that.
HIGA MONSTER
04-12-15, 10:45 pm
Deadlift Day - 4.07.15
Trained with NG. Took the weight up slightly on top set but took it down a rep.
Deadlifts
Warmups
135 x 5
135 x 5
245 x 3
295 x 3
335 x 3
385 x 3
445 x 2
485 x 1
Work Sets
515 x 3
485 x 3
4" Block Pulls
495 x 3
525 x 3
545 x 1
When is your next Powerlifting contest, J-Dawg?
HIGA MONSTER
When is your next Powerlifting contest, J-Dawg?
HIGA MONSTER
HIGA--it'll be the RPS New Jersey Rumble May 16th and 17th.
Squats - 4.12.15
Squats
Warmups
Bar x 3 warmups sets
135 x 8
135 x 8
225 x 5
275 x 3
315 x 3
365 x 2
400 x 1
430 x 1
Work Sets
460 x 3
445 x 3
425 x 3
405 x 3
Olympic Stance Squats
135 x 50
Shoulders & Arms - 4/13
Cutting down the weights here and just getting some volume in.
LeverEdge Shoulder Press
Warmups
45s per side x 10
2 - 45s per side x 10 x 4 sets
Cable Side Laterals
3 sets x 10
Machine Rear Laterals
3 sets x 10
DB Side Laterals
20s x 2 sets x 10
Machine Curls
5 sets x 10
DB Curls
4 sets x 10
Tricep Dip Machine
4 sets x 12
Overhead Tricep Cable Press
4 sets x 12
Wrist Curls
4 sets of front wrist curls
4 sets of reverse wrist curls
HIGA MONSTER
04-13-15, 7:47 pm
HIGA--it'll be the RPS New Jersey Rumble May 16th and 17th.
Roger that.
HIGA
Deadlift Day - 4.15.15
Trained with NG and G Diesel today. Took the weight up slightly on top set this week by +10lb
Deadlifts
Warmups
135 x 5
135 x 5
245 x 3
295 x 3
335 x 3
385 x 3
445 x 2
495 x 1
Work Sets
525 x 3
495 x 3
4" Block Pulls
515 x 2
545 x 2
Deadlift Day - 4.15.15
Trained with NG and G Diesel today. Took the weight up slightly on top set this week by +10lb
Deadlifts
Warmups
135 x 5
135 x 5
245 x 3
295 x 3
335 x 3
385 x 3
445 x 2
495 x 1
Work Sets
525 x 3
495 x 3
4" Block Pulls
515 x 2
545 x 2
Deads are looking strong J!
Deads are looking strong J!
Thanks GUNS! I'm working on getting them up each week!
Altered Beast
04-16-15, 1:00 pm
Thanks GUNS! I'm working on getting them up each week!
600?
Where's NG been? =)
Buckfever
04-16-15, 2:31 pm
Squats - 4.12.15
Squats
Warmups
Bar x 3 warmups sets
135 x 8
135 x 8
225 x 5
275 x 3
315 x 3
365 x 2
400 x 1
430 x 1
Work Sets
460 x 3
445 x 3
425 x 3
405 x 3
Olympic Stance Squats
135 x 50
Just went through the last few years on this thread, man that is some solid work on the Squat.
Just went through the last few years on this thread, man that is some solid work on the Squat.
Thanks buckfever. I appreciate the support! Been working real hard on getting the squat up and it's really responded over the past year.
Bench - 4.17.15
Bench Press
Warmups
95 x 10
135 x 5
185 x 5
225 x 3
Work Sets
265 x 3
265 x 3
265 x 3
265 x 3
Board Press (Bench Blokz)
285 x 2
295 x 1
Close Grip Bench Machine
3 sets x 10
Cable Pushdowns
4 sets x 10
Dip Machine Presses
5 sets x 10-12
Squats - 4.12.15
Squats
Warmups
Bar x 3 warmups sets
135 x 6
135 x 6
225 x 5
275 x 3
315 x 3
365 x 2
405 x 2
440 x 1
Work Sets
470 x 3
455 x 3
425 x 3
405 x 3
Olympic Stance Squats
135 x 50
Aggression
04-20-15, 11:48 am
470 for a triple. Legit. Squat is going up and up. Deads are on point
...
...
.....
......
GET THAT BENCH UP!
470 for a triple. Legit. Squat is going up and up. Deads are on point
...
...
.....
......
GET THAT BENCH UP!
Haha, I'm working on that one!
Deadlift Day - 4.22.15
Trained solo today. Took the weight up by +15lb on the top set but cut out one rep. Down to doubles now.
Deadlifts
Warmups
135 x 5
135 x 5
245 x 3
295 x 3
335 x 3
385 x 3
445 x 2
475 x 1
505 x 1
Work Sets
540 x 2
495 x 2
4" Block Pulls
555 x 1
555 x 1
Lying Hamsting Curls
2 sets x 12
NG just taking way too many vacations!
NG just taking way too many vacations!
He's always on vacation!
Bench - 4.24.15
Trained solo b/c natty g is gallivanting at Bodybuilding.com
Adding more tricep work these days to help out my sticking point.
Bench Press
Warmups
95 x 10
135 x 5
185 x 5
225 x 3
Work Sets
270 x 3
270 x 2
255 x 2
245 x 3
Board Press (Bench Blokz)
285 x 2
295 x 1
Close Grip Bench Machine
3 sets x 10
Cable Pushdowns
4 sets x 10
Overhead Cable Presses
4 sets x 10
Dip Machine Presses
5 sets x 10-12
Squats - 4.27.15
Squats
Warmups
Bar x 3 warmups sets
135 x 6
135 x 6
225 x 5
275 x 3
315 x 3
365 x 2
395 x 2
425 x 1
455 x 1
Work Sets
480 x 2
460 x 2
440 x 2
415 x 2
Front squats
3 sets x 8
Olympic Squats
2 sets x 20
I hear its someone's Birthday! Happy Birthday NG!
ibnmahama
04-30-15, 11:38 pm
@jdawg saw you killing it on deads hitting 550lbs x 2, good work. Keep it up
I hear its someone's Birthday! Happy Birthday NG!
A happy belated birthday to my pal NG.
@jdawg saw you killing it on deads hitting 550lbs x 2, good work. Keep it up
Appreciate that Ibn! Working very hard to take the weights up a level.
https://instagram.com/p/2Ef7Oul-H1/?taken-by=naturalguy1
naturalguy
05-01-15, 2:00 pm
I hear its someone's Birthday! Happy Birthday NG!
A happy belated birthday to my pal NG.
Thanks fellas
Appreciate that Ibn! Working very hard to take the weights up a level.
https://instagram.com/p/2Ef7Oul-H1/?taken-by=naturalguy1
Getting stronger every week ^^^^^^^^^
Bench - 5.01.15
Bench Press
Warmups
95 x 10
135 x 5
185 x 5
225 x 3
255 x 1
Work Sets
280 x 2
275 x 2
265 x 2
Board Press (Bench Blokz)
295 x 1
300 x 1
Close Grip Bench Machine
4 sets x 6
Cable Pushdowns
4 sets x 10
Dip Machine Presses
4 sets x 10
Deadlift Day - 4.29.15
Took the weight up 10lb this week.
Deadlifts
Warmups
135 x 5
135 x 5
245 x 3
295 x 3
335 x 3
385 x 2
445 x 2
475 x 1
515 x 1
Work Sets
550 x 2
515 x 2
4" Block Pulls
565 x 1
565 x 1
Lying Hamstring Curls
2 sets x 12
Squats - 5.03.15
Squats
Warmups
Bar x 3 warmups sets
135 x 6
135 x 6
225 x 5
275 x 3
315 x 3
365 x 2
405 x 2
435 x 1
465 x 1
Work Sets
495 x 1 - tweaked lower back on previous set so only did one rep - no issues hitting depth but form was off (leaning forward) b/c trying to compensate for tweaked lower back
465 x 2
435 x 2
Leg Press
4 sets x 20 reps - just 3pps for a good pump and active recovery
Deadlift Day - 5.06.15
Took the weight up another 10lb this week. Finished with a solid gym gym of 560 for 2 despite a slight lower back strain and one bad callus (which affects my grip). Last session before the meet on the 17th.
Deadlifts
Warmups
135 x 5
135 x 5
245 x 3
295 x 3
335 x 3
385 x 2
445 x 2
495 x 1
535 x 1
Work Set
560 x 2
Stiff Legged Deads
2 sets x 15
Leg Curls
3 sets x 20
Video link for last meet deadlift session - 560 x 2: https://instagram.com/p/2Yp3MWgMoV/
Just two more big training sessions prior to the May 17th meet.
Gotta hit 290 x 2 for bench on Friday and then 500 x 2 for squat on Sunday. I've made some great progress this training prep by focusing on better form, better discipline, better workout preparation and stronger mental focus.
The following will be my first attempts at the meet. Second and third attempts TBD.
198 Raw Modern AM (drug tested) Openers:
Squat: 480
Bench: 280
Deadlift: 550
Buckfever
05-07-15, 10:48 pm
Just two more big training sessions prior to the May 17th meet.
Gotta hit 290 x 2 for bench on Friday and then 500 x 2 for squat on Sunday. I've made some great progress this training prep by focusing on better form, better discipline, better workout preparation and stronger mental focus.
The following will be my first attempts at the meet. Second and third attempts TBD.
198 Raw Modern AM (drug tested) Openers:
Squat: 480
Bench: 280
Deadlift: 550
"We do not rise to our level of expectations, we fall to our level of training."
You put in the work. I think you're going to do really well.
Good strong openers!
"We do not rise to our level of expectations, we fall to our level of training."
You put in the work. I think you're going to do really well.
Appreciate the support fellas! Looking to finish this meet out strong.
Bench - 5.08.15
Bench Press
Warmups
95 x 10
135 x 5
185 x 5
225 x 2
250 x 1
270 x 1
Work Set
290 x 1 (went for a 2nd rep but mis-groved the 2nd one and failed 1/2 way up - need to keep it in the same path)
Board Press (Bench Blokz)
305 x 1
Cable Pushdowns
4 sets x 10
Dip Machine Presses
4 sets x 10
Squats - 5.10.15 - last squat session before the meet
Squats
Warmups
Bar x 3 warmups sets
135 x 6
135 x 6
225 x 5
275 x 3
315 x 3
365 x 2
405 x 2
445 x 1
475 x 1
500 x 1
HIGA MONSTER
05-11-15, 5:14 pm
What's your planned Openers?
Good luck my braddah!
HIGA
P Diesel
05-12-15, 9:31 am
Deadlift Day - 5.06.15
Took the weight up another 10lb this week. Finished with a solid gym gym of 560 for 2 despite a slight lower back strain and one bad callus (which affects my grip). Last session before the meet on the 17th.
Deadlifts
Warmups
135 x 5
135 x 5
245 x 3
295 x 3
335 x 3
385 x 2
445 x 2
495 x 1
535 x 1
Work Set
560 x 2
Stiff Legged Deads
2 sets x 15
Leg Curls
3 sets x 20
awesome work J ... we gettin there
P
Aggression
05-13-15, 12:29 pm
Best of luck, J-Dawg.
What's your planned Openers?
Good luck my braddah!
HIGA
Thanks HIGA!
Here are my planned openers for this weekend's meet (198lb class):
Squat: 480
Bench: 280
Deadlift: 550
awesome work J ... we gettin there
P
Thanks P. Shooting for that 600lb dead this meet.
Best of luck, J-Dawg.
Thanks A!
Altered Beast
05-14-15, 11:34 am
Wooooooooooooooo!
Wooooooooooooooo!
Yeahhhh!
Weigh-ins today at 3pm and then it's time to fuel up for the RPS Jersey Rumble this Saturday!
198 AM Raw Modern
Openers:
Squat: 480
Bench: 280
Deadlift: 550
Good luck this weekend!
Thanks J!
Mr. Dead
05-15-15, 1:00 pm
http://emotibot.net/pix/5471.png
Good luck this weekend...!!!
http://emotibot.net/pix/5471.png
Good luck this weekend...!!!
Thanks MD! Missed seeing you around!
Quick meet synopsis...
I competed at the RPS Rumble on 5/16/15 in the 198 raw modern class. Had an easy time making weight. Just a few days of water cycling and sweated out a few lbs and I was there at 197.8. And then I refueled real good with help from Oak!
Felt good on meet day--well-hydrated and carbed up. I was ready to hit some good weights.
Squats
Opener 480 - good
2nd 505 - good (5lb PR)
3rd - 520 - good (20lb PR)
Bench
Opener 280 - good
2nd 295 good (5lb PR)
3rd - passed
Deads
Opener 550 - good
2nd 575 - good
3rd 600- miss - Probably had 590 or even 595 in me but since the goal was 600, I went for it. It was one long rep. I grinded it out all the way to the top but just good get my shoulders to completely lock out. So close but I'll get it next time.
Total: 1390 (30lb meet PR)
1st place out of 6 in my class. Happy about the squat and bench PRs but next time out I need to hit 300+ on bench and 600 on deads.
Altered Beast
05-18-15, 9:48 am
NICE WORK!!!! Solid total at 198; especially for a drug free lifter.
Buckfever
05-18-15, 9:56 am
Quick meet synopsis...
I competed at the RPS Rumble on 5/16/15 in the 198 raw modern class. Had an easy time making weight. Just a few days of water cycling and sweated out a few lbs and I was there at 197.8. And then I refueled real good with help from Oak!
Felt good on meet day--well-hydrated and carbed up. I was ready to hit some good weights.
Squats
Opener 480 - good
2nd 505 - good (5lb PR)
3rd - 520 - good (20lb PR)
Bench
Opener 280 - good
2nd 295 good (5lb PR)
3rd - passed
Deads
Opener 550 - good
2nd 575 - good
3rd 600- miss - Probably had 590 or even 595 in me but since the goal was 600, I went for it. It was one long rep. I grinded it out all the way to the top but just good get my shoulders to completely lock out. So close but I'll get it next time.
Total: 1390 (30lb meet PR)
1st place out of 6 in my class. Happy about the squat and bench PRs but next time out I need to hit 300+ on bench and 600 on deads.
Congrats!!!
Drug free-what's involved for testing?
Altered Beast
05-18-15, 10:27 am
Congrats!!!
Drug free-what's involved for testing?
RPS is untested, J just prefers to be natty.
NICE WORK!!!! Solid total at 198; especially for a drug free lifter.
Thanks AB! A little disappointed with the 600lb deadlift but I'll get it next time out.
Congrats!!!
Drug free-what's involved for testing?
Thanks! I compete in the amateur category which means you shouldn't be using anything. I'm not sure how they test but if you hit a world record or hit an elite total as an amateur, they will definitely drug test you. I've seen them test a few guys that I know after the show was over who hit some world records/elite numbers in the amateur category.
My goal is to hit an elite total drug-free--just my personal preference!
RPS is untested, J just prefers to be natty.
Yes sir--just my personal preference!
Aggression
05-18-15, 3:22 pm
Huge numbers, J-Dawg. Consistent progress since the beginning. But damn you gotta hit that 3 bill bench! And raw modern?! Did you wrap dem knees??
Huge numbers, J-Dawg. Consistent progress since the beginning. But damn you gotta hit that 3 bill bench! And raw modern?! Did you wrap dem knees??
Thanks A. Slow and steady for me. Yep. Gotta hit 300+ bench. I'm there. Just gotta do it at a meet now. Yep--just some basic knee wraps, nothing fancy yet. but I feel my squat has some room to grow even more.
Next meet goals: 540 squat, 305 bench, 600 dead--but I'll have quite a few months to recover and build on the lifts before doing another meet. Probably not until the fall sometime.
Aggression
05-18-15, 5:04 pm
Thanks A. Slow and steady for me. Yep. Gotta hit 300+ bench. I'm there. Just gotta do it at a meet now. Yep--just some basic knee wraps, nothing fancy yet. but I feel my squat has some room to grow even more.
Next meet goals: 540 squat, 305 bench, 600 dead--but I'll have quite a few months to recover and build on the lifts before doing another meet. Probably not until the fall sometime.
Keep me posted. I had to forgo your meet, Skiba's meet, and then the one in August that we spoke about. All don't fit anywhere for me. So there's always the Autumn Apocalypse. Or something else along the way.
Ethan Dew
05-18-15, 5:06 pm
Quick meet synopsis...
I competed at the RPS Rumble on 5/16/15 in the 198 raw modern class. Had an easy time making weight. Just a few days of water cycling and sweated out a few lbs and I was there at 197.8. And then I refueled real good with help from Oak!
Felt good on meet day--well-hydrated and carbed up. I was ready to hit some good weights.
Squats
Opener 480 - good
2nd 505 - good (5lb PR)
3rd - 520 - good (20lb PR)
Bench
Opener 280 - good
2nd 295 good (5lb PR)
3rd - passed
Deads
Opener 550 - good
2nd 575 - good
3rd 600- miss - Probably had 590 or even 595 in me but since the goal was 600, I went for it. It was one long rep. I grinded it out all the way to the top but just couldn't get my shoulders to completely lock out. So close but I'll get it next time.
Total: 1390 (30lb meet PR)
1st place out of 6 in my class. Happy about the squat and bench PRs but next time out I need to hit 300+ on bench and 600 on deads.
Good work J! That's a solid day of lifting!
naturalguy
05-19-15, 10:41 am
Great lifting my brother, you have been putting in the work and it paid off on meet day.
Keep me posted. I had to forgo your meet, Skiba's meet, and then the one in August that we spoke about. All don't fit anywhere for me. So there's always the Autumn Apocalypse. Or something else along the way.
Will do! I'm going to take some time off and do some rep work before attempting another meet.
Good work J! That's a solid day of lifting!
Thanks Ethan! Overall, I was pleased with my progress.
Great lifting my brother, you have been putting in the work and it paid off on meet day.
Thanks NG. Means a lot coming from you.
naturalguy
05-19-15, 4:18 pm
Ok J-Dawg got me all fired up now. I've been training but not following any specific program. I've been on a serious cut for a while now that is ending in 3 weeks. I ran into my man Tek recently at Skiba's. He and Skib's helped me out with my program for my very first meet. He is working on his own training program and I told him I would be his guinea pig. He wrote me up a program for a potential meet on August 15th. I say potential because there is a chance I'll be traveling that weekend for a Universal road trip. If that happens I'll pick another meet but until then I'll be training for that date.
The training program is call "Gorilla Training"
naturalguy
05-19-15, 4:22 pm
This weekend was the first workout
Squats at Powerhouse Gym Staten Island, NY
The goal was to work up to an 8 rep max.
Squats:
worked up to 275 x 8 reps . It felt like cardio. I haven't done more than 5 reps in a while
Safety Bar Squats:
5 x 5 ramping up, I worked up to 2 plates + a quarter each side
Shrugs on hammer strength:
4 sets x 8-10 reps
Grip work:
3 sets of pinch gripping three 10lb plates together
Core:
Planks - 3 sets 1 minute
naturalguy
05-19-15, 4:26 pm
Today was my "bodybuilding" day at the new Universal gym w/J-Dawg
Seated side lateral machine:
6 sets x 10-15 reps
Standing "Meadows" partial laterals drop set
6 drops - 6 reps each starting with 35 lb down to 10 lbs
Lying rear lateral raises:
8 sets x 10-15 reps
Cable side lateral raises
2 sets x 10 reps
Standing barbell curls:
4 sets x 8-12 reps
Standing hammer curls:
3 x 10-12 reps
Lying tricep rollbacks w/dumbells:
4 x 10-12 reps
Cable rope extensions:
3 x 12-15
Rotator cuff and grip work
Is there gonna be any big events at the new Universal gym?
Yall are killing it!
Ok J-Dawg got me all fired up now. I've been training but not following any specific program. I've been on a serious cut for a while now that is ending in 3 weeks. I ran into my man Tek recently at Skiba's. He and Skib's helped me out with my program for my very first meet. He is working on his own training program and I told him I would be his guinea pig. He wrote me up a program for a potential meet on August 15th. I say potential because there is a chance I'll be traveling that weekend for a Universal road trip. If that happens I'll pick another meet but until then I'll be training for that date.
The training program is call "Gorilla Training"
Nice E. Time to step it up pal.
Is there gonna be any big events at the new Universal gym?
Yall are killing it!
Thanks GUNS! No events scheduled as of yet!
G Diesel
05-20-15, 9:37 am
Awesome work, J.
The progress you've made over the years is nothing short of startling. Keep pushing man.
Peace, G
naturalguy
05-20-15, 4:27 pm
Deads today at the new U gym w/J-dawg
Animal Rage XL + Juiced Aminos pre-workout
Deads (all beltless)
worked up to top set of 405 x 8 reps (felt like cardio)
Deficit deads on 4" blocks:
135 x 5
225 x 5
275 x 5
275 x 5
315 x 5
Glute/Ham raises:
3 x 8 reps
Awesome work, J.
The progress you've made over the years is nothing short of startling. Keep pushing man.
Peace, G
Appreciate that G. Like you, the consistency of lifting heavier over the years is paying off. That coupled with learning improved technique has been key. Gotta keep moving forward now.
smoothballer
05-21-15, 10:49 am
Hell of a job J. You continue to be making progress every time I look in here.
That 600 will be yours
smoothballer
05-21-15, 10:50 am
Digging the plan NG
G Diesel
05-21-15, 12:02 pm
You were so fuckin close to that huge 3 bills milestone on the bench. Why didn't you let it fly on that third attempt?
Peace, G
Hell of a job J. You continue to be making progress every time I look in here.
That 600 will be yours
Thanks SB! 600 will be mine next time out--just gotta get those shoulders back.
You were so fuckin close to that huge 3 bills milestone on the bench. Why didn't you let it fly on that third attempt?
Peace, G
I know G. I gotta get 3 bills on bench. At the meet, my theory was that I only have some much left in me so my goal was to save it for the 600 DL. I still think I made the right move even though I just missed the 600. Next time out I'll go 280 opener and then 300 2nd attempt. I will get it.
Good job at the meet....congrats on hitting PRs!
naturalguy
05-21-15, 2:23 pm
You were so fuckin close to that huge 3 bills milestone on the bench. Why didn't you let it fly on that third attempt?
Peace, G
Michael Jordan once said "You miss 100% of the shots you never take"
G Diesel
05-21-15, 2:49 pm
Michael Jordan once said "You miss 100% of the shots you never take"
That's why I shoot every time I touch the rock, son.
Peace, G
G Diesel
05-21-15, 2:50 pm
I know G. I gotta get 3 bills on bench. At the meet, my theory was that I only have some much left in me so my goal was to save it for the 600 DL. I still think I made the right move even though I just missed the 600. Next time out I'll go 280 opener and then 300 2nd attempt. I will get it.
I feel ya, J. Makes sense.
Kinda feel like we only get 9 shots in those meets. Can't be leaving any small change unspent. Haha.
Peace, G
Good job at the meet....congrats on hitting PRs!
Thanks J! Making progress is always fun. Gotta step it up even more next time out!
Michael Jordan once said "You miss 100% of the shots you never take"
But did you compete? You miss 100% of the meets you never enter.
That's why I shoot every time I touch the rock, son.
Peace, G
The shooters thought process--Gotta keep shooting. Eventually it'll go in.
smoothballer
05-21-15, 4:29 pm
But did you compete? You miss 100% of the meets you never enter.
Hammer laid down
G Diesel
05-21-15, 4:59 pm
But did you compete? You miss 100% of the meets you never enter.
Shots fired.
Peace, G
Hammer laid down
Shots fired.
Peace, G
Gotta keep the ol' man on his toes.
Altered Beast
05-22-15, 10:26 am
But did you compete? You miss 100% of the meets you never enter.
Daaaaaaaaaaaaaaaaaaaaaaaaaang!
naturalguy
05-22-15, 11:18 am
This will be answered the next time I step on the platform
Daaaaaaaaaaaaaaaaaaaaaaaaaang!
It's always easy to coach from the sidelines, lol. Gotta keep him in line.
This will be answered the next time I step on the platform
That's what I like to hear pal.
naturalguy
05-22-15, 4:21 pm
Benchapalooza at the U w/J-Dawg
With the bench I am following a G Diesel protocol (don't want to call it a program) so it's not the Tek bench day. I've been running the G protocol for a while now and want to finish it through. I don't know if I am allowed to give out the details however.
Bench (all with contest pause):
280 x 2
280 x 2
280 x 2
Close grip bench:
5 sets x 5 reps
Bent over rows:
4 x 12 reps
Band pull aparts:
8 sets x 12 reps
One arm tricep machine extensions:
4 x 8-12 reps
I don't know if I am allowed to give out the details however.
dat secret sawwwce *Insert Evil Kitty Face*
LOVE!
great reads in here tonight!
naturalguy
05-26-15, 8:44 am
Sunday squats at Powerhouse Gym Staten Island
Gorilla Training
Squats:
365 x 5 (later in the program I will have to beat this 5rm)
SSB bar squats:
5 sets x 5 reps
Shrugs:
4 x 10-12 reps
Abs/core
naturalguy
05-26-15, 8:47 am
Memorial day at Powerhouse Gym Staten Island
"bodybuilding day"
Rear lateral raises facing incline bench:
8 sets x 10-15 reps
Side lateral machine:
5 sets x 10-15 reps
Standing "Meadows" partial lateral drop set:
starting with the 30's and dropping down to the 10's in 5 lb increments
Standing barbell curls:
4 x 8-10
Bicep machine curls:
4 x 10-12
Tricep rope extensions:
4 x 12-15
Lying dumbell rollbacks:
4 x 8-12
grip work
naturalguy
05-27-15, 4:28 pm
Deads at the new U gym
Gorilla training
Deads:
worked up to 455 x 5 reps (beltless) - I will have to beat this 5rm later on in the program
Deficit deads on 4" blocks:
5 sets x 5 reps
Glute/ham raises:
5 sets x 6-8 reps
naturalguy
05-29-15, 4:18 pm
Benchapalooza at the new U gym w/J-Dawg
G Diesel bench program
After warm ups:
Bench all reps with contest pause:
285 x 2
285 x 2
285 x 2
Close grip bench press:
5 sets x 5 reps
In between every set of pressing I did banded rows or band pull aparts
Tricep dip machine (one arm at a time):
4 sets x 10-15 reps
Enforcer
05-31-15, 5:07 pm
I have to come check out the new Powerhouse with you E-Z, I have seen your pics on IG, gym looks badass
naturalguy
06-01-15, 10:27 am
I have to come check out the new Powerhouse with you E-Z, I have seen your pics on IG, gym looks badass
Let's do it, take the ride to Shaolin Isle
naturalguy
06-01-15, 10:29 am
Sunday squats at Skiba's
Squat:
400 x 3 (3rd rep was a grinder) I will have to beat this 3rm later in the program
SSB bar squats:
5 sets x 5 reps
Westside weight assisted glute/ham raise machine:
4 x 6-8 reps
Dumbell shrugs:
3 x 10 reps
abs/core
Some light training sessions post-meet.
Deadlifts - 5/27
Warmups
135 x 10
135 x 10
225 x 6
315 x 6
365 x 6
315 x 6
315 x 6
Leg Curls
4 sets x 15
Lower Back Hyperextensions
4 sets x 12
Bench Press - 5/29
Warmups
95 x 8
135 x 8
185 x 5
225 x 5
245 x 5
Close Grip Bench
135 x 5
185 x 5
185 x 5
185 x 5
185 x 5
Incline Machine Press
3 sets x 10
Dip Machine
4 sets x 10
Squats - 5/31
Warmups
Bar x 3 sets
135 x 5
135 x 5
225 x 5
275 x 5
315 x 5
315 x 5
315 x 5
315 x 5
315 x 5
My maintenance program for the big 3 lifts...
After my warmup sets on these training days; squat, bench and deadlift, I will do 4 sets with rep work.
Week 1--I will start of with a weight that I know I can hit for 4 sets of 6. Each week after that I will go up 5lb, until I can no longer hit 6 reps. When I can no longer hit 6 reps,
I will then drop it to 4 sets of 5 reps and continue to try and go up 5lb each week. When I can no longer hit 5 reps, I will then drop down to 4 sets of 4 and do the same thing--bump it up 5lb.
The maintenance plan calls for me to never schedule it to drop below 4 reps. Once I can no longer hit 4 reps, I'll then start over with 6 reps again (but using a higher weight amount then the first time around). I will do this up until I plan out my next meet, which will most likely be the Autumn Apocalypse: http://meets.revolutionpowerlifting.com/2015/11/14/tentative-dateautumn-apocalypse/
This thread will showcase the journey/training routines of J-Dawg and naturalguy, two seasoned natural lifters that have been in this game for quite a number of years (more than 30 years combined). All you'll find in here is basic, no frills lifting. Nothing fancy. Just two guys looking to make steady gains. In here we'll track our training routines, diet plans and supplement routines. If you have any questions or comments for us, feel free to shoot them in here.
Current PRs (as of 5.16.15)
Current Meet PRs
naturalguy: 220
Bench: 340
Deadlift: 550
Squat: 475
Meet total: 1330 @ 220
J-Dawg: 198
Bench: 295
Deadlift: 585
Squat: 520
Best Meet Total: 1390 @ 198
Bumping this up for accountability and future motivation.
Altered Beast
06-02-15, 12:10 pm
Jay, what what maintenance?!?! You mean you're noooooooot constantly trying to hit a 1RM every single week! Geeeeeeeeeez, I guess you guys aren't too hardcore anymore.
ROFLMFAO!
C'mon that was funny =)
Jay, what what maintenance?!?! You mean you're noooooooot constantly trying to hit a 1RM every single week! Geeeeeeeeeez, I guess you guys aren't too hardcore anymore.
ROFLMFAO!
C'mon that was funny =)
LMAO! The old joints can't handle too many weeks of 1RM anymore.
G Diesel
06-02-15, 12:18 pm
I have to come check out the new Powerhouse with you E-Z, I have seen your pics on IG, gym looks badass
Agreed. That gym looks sick. Rare to stumble upon a newly opened real gym these days.
Peace, G
Pete Rubish
06-02-15, 5:15 pm
I just saw that you finished up a meet Jay. Your deadlift is looking strong! When's the next meet going to be? Or are you going to take a little bit of a break?
naturalguy
06-03-15, 3:41 pm
Deads at the new U gym w/J-Dawg
Deads after warm ups:
500 x 3 (with belt) I'll have to beat this 3rm later in the program
Deficit deads on 4" blocks:
5 sets x 5 reps
Glute/Ham raises:
3 x 8 reps
I just saw that you finished up a meet Jay. Your deadlift is looking strong! When's the next meet going to be? Or are you going to take a little bit of a break?
Working to get past the 600lb plateau! The next meet will be in November of this year so I'll be doing some maintenance training before moving onto a meet training cycle.
Deadlifts - 6/03 - starting to get back into the swing of things. Starting off with some lighter weights before gradually moving up.
Warmups
135 x 5
135 x 5
225 x 5
275 x 5
315 x 3
Work Sets
365 x 6
365 x 6
365 x 6
365 x 6
Leg Curls
2 sets x 15
Deficit Deads on 4" blocks
135 x 5
185 x 5
225 x 5
275 x 5
275 x 5
Glute/Ham Raises
3 sets x 12
deiontebrah
06-06-15, 12:26 am
Deads at the new U gym w/J-Dawg
Deads after warm ups:
500 x 3 (with belt) I'll have to beat this 3rm later in the program
Deficit deads on 4" blocks:
5 sets x 5 reps
Glute/Ham raises:
3 x 8 reps
Number looking great Eric. Sorry to bother you about this on here, but have you guys finalized the date/cities for the Texas URT?
Pete Rubish
06-07-15, 10:38 pm
Working to get past the 600lb plateau! The next meet will be in November of this year so I'll be doing some maintenance training before moving onto a meet training cycle.
Where's your sticking point at? Are you slower off of the floor or do you struggle to lock the weight out? Also one thing that I have been doing that is working well is do a long 10 week cycle of stiff bar and/or beltless training. It's already helped me a ton and I can tell some big PRs will fall at the meet in 11 weeks. I've been doing it for the past 2 months or so.
Also, congrats Eric on the marriage!!
Where's your sticking point at? Are you slower off of the floor or do you struggle to lock the weight out? Also one thing that I have been doing that is working well is do a long 10 week cycle of stiff bar and/or beltless training. It's already helped me a ton and I can tell some big PRs will fall at the meet in 11 weeks. I've been doing it for the past 2 months or so.
Also, congrats Eric on the marriage!!
I've been watching your vids on IG and YouTube--that stiff bar training is definitely going to help out. Your pulls are super strong and pushes me to work harder! Looking forward to seeing how you do at the upcoming meet!
Right now, my sticking point is from knee height and up with max weight. I'm thinking I need to do more block pulls at the end of my deadlift work. Would you suggest working with a stiff bar as well?
And for beltless training--I typically don't add a belt until we get to around 500 (say 80-85% of max weight).
Bench - 6.5.15
Switching to a wider grip on bench so that I involve more chest since I have long arms. I will gradually bring my grip from having my ring finger on the bar to my index finger on the bar.
Bench Press
Warmups
95 x 8
135 x 5
185 x 5
205 x 5
Work Sets - 6 reps per set
215 x 6
215 x 6
215 x 6
215 x 6
Incline Machine Press
3 sets x 10
Close Grip Bench
135 x 6
165 x 6
185 x 6
185 x 6
Dip Machine Press
4 sets x 10
Cable Press
3 sets x 12
Squat - 6/7/15
Squats - starting day with sets of 6
Warmups
135 x 5
135 x 5
225 x 5
275 x 5
315 x 6
Work sets
320 x 6
320 x 6
320 x 6
320 x 6
Olympic Stance Squats
50 reps over 3 sets
Pete Rubish
06-08-15, 4:58 pm
I've been watching your vids on IG and YouTube--that stiff bar training is definitely going to help out. Your pulls are super strong and pushes me to work harder! Looking forward to seeing how you do at the upcoming meet!
Right now, my sticking point is from knee height and up with max weight. I'm thinking I need to do more block pulls at the end of my deadlift work. Would you suggest working with a stiff bar as well?
And for beltless training--I typically don't add a belt until we get to around 500 (say 80-85% of max weight).
I honestly credit my pulls being stronger than ever right now to the fact that I've been trying to make everything as tough as possible. By using thinner plates (less bar flex), using a stiff bar, and ditching the belt and straps, it feels like a completely different movement. But the stiff bar alone has made a big difference. You can't generate the same amount of speed that you would on a texas deadlift bar, so it almost forces you to train your body to fire harder off the floor. I've noticed a big carry over in the past from making the transition back to a texas deadlift bar, so I would say a one or two month cycle on a stiff bar would be ideal.
As far as lockout issues, that's exactly the same weakness that I have. If you tend to pull with a more rounded upper back, you're always going to be a little out of position at the top. So you have to bring up your glutes to compensate for it. I find that the 45 degree barbell back raises with a long pause at the top are the most effective for this area. Block pulls will certainly work well though too. Block pulls translate over to deadlift a lot more than rack pulls, which I have never found any use for. You can also do glute-ham raises against band tension.
I honestly credit my pulls being stronger than ever right now to the fact that I've been trying to make everything as tough as possible. By using thinner plates (less bar flex), using a stiff bar, and ditching the belt and straps, it feels like a completely different movement. But the stiff bar alone has made a big difference. You can't generate the same amount of speed that you would on a texas deadlift bar, so it almost forces you to train your body to fire harder off the floor. I've noticed a big carry over in the past from making the transition back to a texas deadlift bar, so I would say a one or two month cycle on a stiff bar would be ideal.
As far as lockout issues, that's exactly the same weakness that I have. If you tend to pull with a more rounded upper back, you're always going to be a little out of position at the top. So you have to bring up your glutes to compensate for it. I find that the 45 degree barbell back raises with a long pause at the top are the most effective for this area. Block pulls will certainly work well though too. Block pulls translate over to deadlift a lot more than rack pulls, which I have never found any use for. You can also do glute-ham raises against band tension.
These are awesome tips Pete. I really appreciate the help. I'm working hard to bring my deadlift up and these extra tips will be added in!
Altered Beast
06-09-15, 1:38 pm
Stiff bar KILLS the erectors, but can irritate your lumbars if your form isn't on point.
Aggression
06-16-15, 12:35 pm
Looking forward to your grip change on the bench and finally seeing that 300 fall!!
Stiff bar KILLS the erectors, but can irritate your lumbars if your form isn't on point.
Gonna give 'em a shot! For the longest time, we pulled with a stiff bar because we didn't have a deadlift bar here. But for the past year or so, we worked with a deadlift bar to get a feel for it.
Looking forward to your grip change on the bench and finally seeing that 300 fall!!
It's about time, right? LOL
Pete Rubish
06-21-15, 10:59 pm
Gonna give 'em a shot! For the longest time, we pulled with a stiff bar because we didn't have a deadlift bar here. But for the past year or so, we worked with a deadlift bar to get a feel for it.
I don't know if one is necessarily tougher than the other, but they're a much different feel. I know that I can grip a stiff bar much better. The texas bar shreds my hands and tends to slip more.
naturalguy
06-22-15, 9:00 am
I recently took a full week off from all training (was on vacation). Upon return the plan was to do a mock meet in the gym and see where my numbers are. I did this yesterday under less than ideal conditions (was sick all weekend) but hey that is how life is. Things are rarely ideal and you have to push on regardless.
I treated the day just like a meet, here were my attempts:
Squat (no knee wraps, just sleeves):
395 x 1
425 x 1
450 x 1 which is a new PR without wraps by 15 lbs
Here is the video:
https://instagram.com/p/4M_ihKl-NU/?taken-by=naturalguy1
Bench:
300 x 1
320 x 1
340 x 1 which ties my all time contest best
Video:
https://instagram.com/p/4NBAOSl-A0/?taken-by=naturalguy1
Deadlift:
455 x 1
495 x 1
555 x 1 which is a new PR by 5 lbs
Video:
https://instagram.com/p/4NCOcJF-DR/?taken-by=naturalguy1
Overall I am pretty happy with the day, hit 2 PR's. This is a gauge to see where we are at and to work the program from there off of these numbers.
That's huge NG--way to step up your game and hit those PRs. I can see some big numbers at the next meet.
naturalguy
06-22-15, 9:17 am
That's huge NG--way to step up your game and hit those PRs. I can see some big numbers at the next meet.
We both need to hit that 1400 total soon
We both need to hit that 1400 total soon
http://img.izismile.com/img/img5/20120224/640/soon_meme_collection_640_03.jpg
G Diesel
06-22-15, 9:56 am
Strong dudes in this thread. Keep hammering away fellas.
Peace, G
naturalguy
06-26-15, 3:57 pm
I was sick all week, it started Friday night and I had it while I did the mock meet. Had some kind of stomach virus, I barely ate for 4 days and other things were going on, you don't need the details only that I was dehydrated.
Thursday was my first workout back, I did deads at the U. Worked up to a set of 5 with 365 then did deficits and 45 degree hypers (still felt weak).
Today I felt much better and did benchapalooza on the G Diesel bench program
Bench:
300 x 1
300 x 1
300 x 1
Close grip bench:
5 sets x 5 reps
Lever edge dip machine:
4 sets x 8 reps with the last being a drop set
I was sick all week, it started Friday night and I had it while I did the mock meet. Had some kind of stomach virus, I barely ate for 4 days and other things were going on, you don't need the details only that I was dehydrated.
You drank the water in Mexico, didn't you?
Just remember: Jordan scored 38 with the flu.
naturalguy
06-26-15, 4:20 pm
You drank the water in Mexico, didn't you?
Just remember: Jordan scored 38 with the flu.
Yup no excuses.
I don't remember drinking any water that wasn't bottled. Weird thing is I got home from Mexico on Tuesday and didn't get sick until Friday night.
Yup no excuses.
I don't remember drinking any water that wasn't bottled. Weird thing is I got home from Mexico on Tuesday and didn't get sick until Friday night.
Did you have any pizza during that time frame?
#ShotsFired
Pete Rubish
06-28-15, 11:34 pm
I was sick all week, it started Friday night and I had it while I did the mock meet. Had some kind of stomach virus, I barely ate for 4 days and other things were going on, you don't need the details only that I was dehydrated.
Thursday was my first workout back, I did deads at the U. Worked up to a set of 5 with 365 then did deficits and 45 degree hypers (still felt weak).
Today I felt much better and did benchapalooza on the G Diesel bench program
Bench:
300 x 1
300 x 1
300 x 1
Close grip bench:
5 sets x 5 reps
Lever edge dip machine:
4 sets x 8 reps with the last being a drop set
The mock meet looked good. It looked like you even had another 5-10 pounds in you on all of those lifts!
naturalguy
06-29-15, 5:09 pm
Did you have any pizza during that time frame?
#ShotsFired
Pizza in Mexico, hell no. I don't eat pizza outside of NY, I made an exception one time in some place where they think they have the best pizza
The mock meet looked good. It looked like you even had another 5-10 pounds in you on all of those lifts!
Thanks man, I hope I have a lot more in me.
naturalguy
06-29-15, 5:13 pm
G Diesel once told me "Some days you eat the bear and other days the bear eats you". That day was yesterday. Squats felt like total dog shit, everything felt heavy.
Squats:
Worked up to top set of 405, was supposed to get 5 reps but struggled to get 2. I also threw in knee wraps for the first time in a very long time and to be honest I hated it. They are a pain in the ass and just complicate your lift. Yes I know I can squat more weight with them. Maybe it's just that I haven't used them in 6 months and have to get used to them but I am going to have to decide if I want to use them regularly.
Safety bar squats:
5 sets x 5 reps
Shrugs:
4 x 8-10 reps
I was not happy about this workout but it is what it is and I must push forward, it's yesterday's news.
G Diesel
07-01-15, 2:13 pm
G Diesel once told me "Some days you eat the bear and other days the bear eats you". That day was yesterday. Squats felt like total dog shit, everything felt heavy.
I was not happy about this workout but it is what it is and I must push forward, it's yesterday's news.
All good bro. You live to fight another day. All part of the process.
Gotta have thick skin and a short memory.
Peace, G
Catching up on a few workouts:
Bench Day - 6/26
Bench Press
Warmups
95 x 10
135 x 5
185 x 5
225 x 2
Work Sets
230 x 6
230 x 6
230 x 6
230 x 6
Close Grip Bench
135 x 5
185 x 5
205 x 5
215 x 5
215 x 5
Tricep Dip Machine
5 sets x 10+
Squats - 6/27
Squats
Warmups
Bar x 10 x 3 sets
135 x 5
135 x 5
225 x 5
275 x 3
315 x 3
Work Sets
340 x 6
340 x 6
340 x 6
340 x 6
Leg Press
4 sets x 15
Leg Extensions
4 sets x 12
Glute Kickback Machine
4 sets x 10
Deadlifts - 7/1
Deads
Warmups
135 x 5
135 x 5
225 x 5
275 x 3
325 x 3
Work Sets
395 x 6
395 x 6
395 x 6
395 x 5
Hyperextensions
5 sets x 8-10
Leg Curls
4 sets x 10
naturalguy
07-06-15, 10:38 am
My stomach was still jacked up all week, I barely ate any solid foods so I didn't train until Friday.
Friday - benchapalooza at Powerhouse Gym Staten Island
Bench:
255 x 3 sets x 3 reps
Hammer strength dip machine:
4 x 8-12 reps
Cable tricep extensions:
4 x 8-12 reps
Sunday Squats at Skiba's (I was finally able to eat normal food over the weekend)
Squats:
worked up to a top set of 375 x 3 reps
High bar olympic style pause squats:
3 sets x 5 reps
Shrugs:
3 sets x 10 reps
Abs
Bench Day - 7/03
Bench Press
Warmups
95 x 10
135 x 5
185 x 5
Work Sets
235 x 6
235 x 6
235 x 6
235 x 6
Close Grip Bench
135 x 10
185 x 5
205 x 5
205 x 5
Incline Bench Press
135 x 5
185 x 5
185 x 5
185 x 5
Tricep Cable Pushdown
5 sets x 12
Hammer Strength Row
4 sets x 8
Hammer Strength Pull Down Rows
4 sets x 10
Squats - 7/05
Squats
Warmups
Bar x 10 x 3 sets
135 x 5
135 x 5
225 x 5
275 x 3
315 x 3
Work Sets
345 x 6
345 x 6
345 x 6
345 x 6
345 x 6
Leg Press
4 sets x 15
Leg Extensions
3 sets x 20
Shoulders & Arms - 7/6
Did a large voluminous shoulder, arm and calf workout on Monday.
Seated Machine Press
6 sets x 10
Side Laterals
6 sets x 10
Rear Laterals
6 sets x 10
BB Curls
6 sets x 10
DB Hammer Curls
6 sets x 10
Reverse Curls
6 sets x 10
Tricep Dip Machine
5 sets x 10
Triceps Pushdowns
5 sets x 10
Wrist Curls - reverse + regular
8 sets total x 20
Standing Calf Raises
10 sets x 12
Seated Calf Raises
10 sets x 8
Cardio - 7/07
Prowler - 40 yards x 8 sets
Sled - ~10 total min sled drag
naturalguy
07-08-15, 5:05 pm
Monday was shoulders & biceps (bodybuilding day)
Tuesday was prowler & sled
Today Deads at the U gym w/J-Dawg and special guest Vinny G
Deads:
495 x 1
525 x 1
560 miss
560 miss
I was supposed to beat my 1rm from when I did the mini meet, it wasn't in the cards today, I am pissed off but I'll use it as fuel to get stronger
Deficit deads:
2 sets x 5 reps
Weighted hyperextensions:
2 sets x 10 reps
http://i145.photobucket.com/albums/r217/er1994/20150708_151507_zpsyv4vf9ul.jpg (http://s145.photobucket.com/user/er1994/media/20150708_151507_zpsyv4vf9ul.jpg.html)
HIGA MONSTER
07-08-15, 5:58 pm
Good to see Vinny healing up from the shoulder surgery.
Have a good week bro. Go Mets...
HIGA
naturalguy
07-09-15, 8:44 am
Good to see Vinny healing up from the shoulder surgery.
Have a good week bro. Go Mets...
HIGA
I am going to Citi Field tomorrow night to see Thor pitch
HIGA MONSTER
07-09-15, 9:12 am
I am going to Citi Field tomorrow night to see Thor pitch
Awesome!
naturalguy
07-13-15, 1:38 pm
Friday Benchapalooza at the new U gym w/J-Dawg
Bench:
275 x 3
275 x 3
275 x 2
close grip bench:
5 sets x 5 reps
seated dip machine:
4 x 8-10 reps
Cable tricep extensions:
4 x 10-12 reps
Sunday squats at Powerhouse Gym Staten Island
Squats:
275 x 5 (no belt)
315 x 5
315 x 5
My lower back was still sore so I cut it there
Seated leg curls:
4 x 10-12 reps
Altered Beast
07-13-15, 4:09 pm
Vids of the new Uni gym?!?!?
Aggression
07-15-15, 11:28 am
Vids of the new Uni gym?!?!?
I gotta get back up to the Uni Gym and just do a massive circuit of all the legit machines there. Just do a total body workout and go up and down all the rows.
I gotta get back up to the Uni Gym and just do a massive circuit of all the legit machines there. Just do a total body workout and go up and down all the rows.
I will join you in that quest.
Vids of the new Uni gym?!?!?
Soon!
I gotta get back up to the Uni Gym and just do a massive circuit of all the legit machines there. Just do a total body workout and go up and down all the rows.
Yes!!! Every Monday, I go around the gym supersetting shoulders, biceps, triceps and calves. It's an epic workout.
I will join you in that quest.
That would be awesome. If you're in the area, we'll take you to the secret gym location.
smoothballer
07-16-15, 7:55 am
I gotta get back up to the Uni Gym and just do a massive circuit of all the legit machines there. Just do a total body workout and go up and down all the rows.
I will join you in that quest.
All the legit machines. You know that is every machine in the place, right? You think Animal/Uni would role any other way.
Either way that would be epic.
Aggression
07-16-15, 10:07 am
All the legit machines. You know that is every machine in the place, right? You think Animal/Uni would role any other way.
Either way that would be epic.
Well, I only train calves when I train with G Diesel. So I haven't trained my calves in about 3 years. So I'd avoid the calf machines, lulz.
smoothballer
07-16-15, 1:16 pm
Well, I only train calves when I train with G Diesel. So I haven't trained my calves in about 3 years. So I'd avoid the calf machines, lulz.
Gotta get on that and get you some House calves. Haha
naturalguy
07-16-15, 5:11 pm
Monday was my bodybuilding day (shoulders & bi's) at the U. Lots of supersets & tri sets, great pump
Wednesday was deads at the U w/J-Dawg
We both needed a deload:
275 x 5 reps x 3 sets
Weighted hyperextensions:
4 x 10 reps
Seated leg curls superset with lying leg curls:
3 x 12 reps
Altered Beast
07-17-15, 11:35 am
We both needed a deload:
Not this again......
=)
naturalguy
07-17-15, 2:05 pm
Not this again......
=)
Haha
Not this again......
=)
Haha
LOL--my first deload in a long time :(
For NG, it was his monthly deload.
Altered Beast
07-20-15, 10:38 am
LOL--my first deload in a long time :(
For NG, it was his monthly deload.
Ironically enough, my training partner and I are de-loading this week before the peaking wave. It's time I start getting a little bit smarter =)
Ironically enough, my training partner and I are de-loading this week before the peaking wave. It's time I start getting a little bit smarter =)
Yes! Training smarter is key. I like training so much that I often forget how important lighter training is in the overall picture of gainz.
naturalguy
07-20-15, 4:28 pm
Ironically enough, my training partner and I are de-loading this week before the peaking wave. It's time I start getting a little bit smarter =)
That has been the secret to my longevity
naturalguy
07-20-15, 4:33 pm
I did benchapalooza on Saturday as we had a huge ABC event at Diamond Gym, we had over 100 people show up!
http://i145.photobucket.com/albums/r217/er1994/Mobile%20Uploads/2015-07/20150718_143414_zpsz0skpu0h.jpg (http://s145.photobucket.com/user/er1994/media/Mobile%20Uploads/2015-07/20150718_143414_zpsz0skpu0h.jpg.html)
Sat - Diamond Gym
Bench:
255 x 1
275 x 1
315 x 1
Close grip bench:
5 sets x 5 reps
Overhead cable tricep extensions:
5 sets x 8-12 reps
Sunday squats at Skiba's
Squats:
275 x 5
335 x 5
335 x 5
Used the buffalo bar for these sets
Tri-set:
weight assisted glute/ham raise
weight assisted hip flexor
cable crunches
3 tri-sets 8-12 reps
In the afternoon we had a small Skiba's Gym bbq at Skib's house. I made these St. Louis ribs:
http://i145.photobucket.com/albums/r217/er1994/Mobile%20Uploads/2015-07/IMG_20150719_140328_zpsec7btfxe.jpg (http://s145.photobucket.com/user/er1994/media/Mobile%20Uploads/2015-07/IMG_20150719_140328_zpsec7btfxe.jpg.html)
Altered Beast
07-21-15, 11:31 am
I love ribs......
naturalguy
07-24-15, 4:48 pm
Weekly recap:
Sunday - Squats at Skiba's did some volume work
Wednesday - Trap bar deadlifts & hams. We got in a new 2" trap bar from Elitefts
http://i145.photobucket.com/albums/r217/er1994/Mobile%20Uploads/2015-07/20150722_144150_zps2rzm2zfh.jpg (http://s145.photobucket.com/user/er1994/media/Mobile%20Uploads/2015-07/20150722_144150_zps2rzm2zfh.jpg.html)
Thursday - upper back & biceps
Friday - Benchapalooza did some volume work
Aggression
07-25-15, 5:31 pm
some gnarly width on those handles, brah.
Altered Beast
07-27-15, 10:20 am
Got one of those Elite Trap Bars myself! It hits your muscles significantly harder due to having to grip the handles so hard. VERY intense but I find it works your system much harder than a regular trap bar. It absolutely butchers the abs and the entire back musculature!
naturalguy
07-27-15, 10:39 am
some gnarly width on those handles, brah.
Got one of those Elite Trap Bars myself! It hits your muscles significantly harder due to having to grip the handles so hard. VERY intense but I find it works your system much harder than a regular trap bar. It absolutely butchers the abs and the entire back musculature!
That is a serious bar, it's manly and rugged
Altered Beast
07-28-15, 11:34 am
That is a serious bar, it's manly and rugged
Can we expect 600 soon than? =)
naturalguy
07-28-15, 12:36 pm
Can we expect 600 soon than? =)
Depends on your definition of "soon"
Working on it brah
Aggression
08-05-15, 3:34 pm
Can we expect 600 soon than? =)
Depends on your definition of "soon"
Working on it brah
11/14
Mr. Dead
08-27-15, 12:20 pm
Depends on your definition of "soon"
Working on it brah
http://wac.450f.edgecastcdn.net/80450F/thefw.com/files/2012/12/soonQuickmeme.jpg
Pale Rider
08-28-15, 12:16 am
Nice work
naturalguy
08-28-15, 10:51 am
11/14
Maybe
I am all registered for RPS Autumn Apocalypse
Maybe
I am all registered for RPS Autumn Apocalypse
Is this real life?
Altered Beast
09-02-15, 11:03 am
Is this real life?
LOL! J, have you been lifting lately?!?!?
Aggression
09-06-15, 5:29 pm
LOL! J, have you been lifting lately?!?!?
This whole thread has turned to shenanigans. I don't see any lifting updates. And as we all know, if you don't post it, it never happened.
LOL! J, have you been lifting lately?!?!?
This whole thread has turned to shenanigans. I don't see any lifting updates. And as we all know, if you don't post it, it never happened.
My training is still going on. I'd been doing more high volume stuff and not hitting anything record breaking so I hadn't been updating, lol. I'll have to start updating again.
9/6/15 - it's been quite awhile since I hit some good squats so I'm starting out with weight that I can get for a 3-4 sets of 5 solid reps.
Squat Day
Squats
Warmups
135 x 6
135 x 6
225 x 5
275 x 5
315 x 5
Work Sets
335 x 5
335 x 5
335 x 5
Leg Press
5 sets x 20
Let Extensions
3 sets x 20
9/4 - Bench Day
Bench
Warmups
95 x 10
135 x 5
185 x 5
Work Sets
230 x 5
245 x 5
245 x 5
Close Grip Floor Presses
135 x 5
185 x 5
205 x 5
205 x 5
225 x 3
Tricep Machine Pushdowns
4 sets x 12
Incline Chest Press
4 sets x 10
Rope Pulldowns
4 sets x 10
Whats going on in here! Quiet!
It has been a little quiet but we need to start updating again.
NG has a contest coming up on the 11/15.
I"m doing a maintenance powerlifting cycle (more volume, gradually increasing weight each week) and may do a meet soon too!
Altered Beast
10-14-15, 12:20 pm
They are alive!!
It has been a little quiet but we need to start updating again.
NG has a contest coming up on the 11/15.
I"m doing a maintenance powerlifting cycle (more volume, gradually increasing weight each week) and may do a meet soon too!
Great to hear. I've seen your vids. I'm secretly doing a bench only this weekend for fun. Nothing crazy, but BigAl don't like it, haha. Bb coaches don't like their clients powerlifting. Hahahaha.
Great to hear. I've seen your vids. I'm secretly doing a bench only this weekend for fun. Nothing crazy, but BigAl don't like it, haha. Bb coaches don't like their clients powerlifting. Hahahaha.
That's awesome GUNS! Good luck at the meet. What are you looking to hit?
Open with about 430. I have not trained for this meet. Just been bb training. Gonna see how I do with out a pl prep. Just felt strong about 3 or 4 weeks ago so wife said I should do a bench only and go have fun. So that's the plan. No expectations and just have fun.
Open with about 430. I have not trained for this meet. Just been bb training. Gonna see how I do with out a pl prep. Just felt strong about 3 or 4 weeks ago so wife said I should do a bench only and go have fun. So that's the plan. No expectations and just have fun.
I like that idea. It'll be more relaxing and enjoyable to do it that way! I know I drive myself crazy with the PL meet prep sometimes but in the end it's all about having fun while lifting weights!
naturalguy
10-15-15, 11:26 am
As J-Dawg said I am training for a meet on 11/15
New addition to our gym, who will write history?
http://i145.photobucket.com/albums/r217/er1994/Mobile%20Uploads/2015-10/20151014_105247_zpszfqkctvu.jpg (http://s145.photobucket.com/user/er1994/media/Mobile%20Uploads/2015-10/20151014_105247_zpszfqkctvu.jpg.html)
Aggression
10-15-15, 12:53 pm
I like that idea. It'll be more relaxing and enjoyable to do it that way! I know I drive myself crazy with the PL meet prep sometimes but in the end it's all about having fun while lifting weights!
Agreed. One tends to get caught up in it all; am I training right, am I doing the right 'program', am I on track? In the end, you're just lifting weights!
P Diesel
10-15-15, 1:19 pm
As J-Dawg said I am training for a meet on 11/15
New addition to our gym, who will write history?
http://i145.photobucket.com/albums/r217/er1994/Mobile%20Uploads/2015-10/20151014_105247_zpszfqkctvu.jpg (http://s145.photobucket.com/user/er1994/media/Mobile%20Uploads/2015-10/20151014_105247_zpszfqkctvu.jpg.html)
very cool, ANIMAL gym records or competition records?
P
naturalguy
10-15-15, 1:31 pm
very cool, ANIMAL gym records or competition records?
P
Good question. We could either go gym records of lifts only done in our gym or competition records. What do you think?
I think it should be lifts only done in our gym
P Diesel
10-15-15, 1:34 pm
Good question. We could either go gym records of lifts only done in our gym or competition records. What do you think?
I think it should be lifts only done in our gym
i think it should be gym lifts done in your gym. maybe another w u guys that are there all the time with your PRs, may spurn sum rivalry :)
P
i think it should be gym lifts done in your gym. maybe another w u guys that are there all the time with your PRs, may spurn sum rivalry :)
P
I like the sound of this. Maybe Eric will step up his game :)
Altered Beast
10-16-15, 10:59 am
I like the sound of this. Maybe Eric will step up his game :)
Oooooooooooooooh!
=)
Some updated workouts:
Deads with Aggression: 10/28
Deadlift work set - 495 x 5
Dimmel Deads: 475 x 4 and 455 x 5
Plus a lot of hamstring stuff added in
Bench 10/30
Bench Press work set: 280 x 2
Plus tricep and close grip bench work
Squats 11/1
Bar x 10
135 x 5
135 x 5
225 x 5
275 x 3
315 x 2
365 x 2
395 x 1
Work Sets (no wraps)
420 x 4
420 x 4
420 x 4
Feeling great on these - no wraps until the heavy weight begins
Wowza.
Looking strong, pal.
Wowza.
Looking strong, pal.
Thanks pal. Strong is always the goal.
Some updated workouts:
Deads with Aggression: 10/28
Deadlift work set - 495 x 5
Dimmel Deads: 475 x 4 and 455 x 5
Plus a lot of hamstring stuff added in
Bench 10/30
Bench Press work set: 280 x 2
Plus tricep and close grip bench work
Squats 11/1
Bar x 10
135 x 5
135 x 5
225 x 5
275 x 3
315 x 2
365 x 2
395 x 1
Work Sets (no wraps)
420 x 4
420 x 4
420 x 4
Feeling great on these - no wraps until the heavy weight begins
This makes me wonder what my max bench is because on the Thursday workout we do all these reps
shoulder width close grip bench press
Bar x 50
135 x 20
185 2 sets of 10
205 6 sets of 4-5
10 sets of ten relay barbell curls 10 pounds each side
225 6 sets anywhere from 1 - 4 reps each
6 sets normal barbell curls, 2 10's each side.
when we return from curls and do 225 for one more set I have gotten 5-10. Don't ask me why my last set is my strongest set.
Those 130 db's on Sunday have to translate to something on normal bench. I think I'll be finding out soon.
naturalguy
11-17-15, 11:16 am
So I competed this past weekend at the RPS Autumn Apocalypse in Newark, NJ. I had the best day I've had so far as a competitive powerlifter. The last time I competed was September 2014 with a total of 1305, I took over a year off to get stronger and really work on my technique and it paid off. Here is how it went down:
Squat 525 which is a 50 lb PR for me. I really wanted to get in the 500 lb club for a while and I hit that on my 2nd attempt.
Bench 330 not a PR but it put me on track for my goal total which I set at 1400
Deadlift 565 which is a 15 lb PR
Finished with a 1420 total so 115 lbs better than the previous year. I went 9 for 9 and didn't get a single red light!
I was very strategic about picking my attempts, I went in with a plan that I wrote down on paper. It took some discipline to stick to the plan because at the meet you are hyped up and sometimes you want to follow your gut which is risky. Attempt selection can make or break a meet. One thing I always do is open up conservative. You never know when something may not go your way such as at this meet they were moving so fast that I had to rush my squat warm ups but since I planned a conservative opener it was easier to deal with.
Some of the things that really helped me improve:
1. Taking a long time off from competing to simply get stronger. I had patience, in today's "insta" society where everyone wants instant results I took an old school approach to take my time.
2. Working on my technique. Every set including my warm ups is done with competition technique. There are no high squats in training or non locked out benches. Every single time I did one of the big 3 lifts it was with comp technique even when it was the empty bar!
3. Paying attention to nutrition. I didn't eat "whatever" fit my macros, I ate for performance.
4. Listening to my body. Some days you feel great and some days you don't. I never missed a scheduled training session but there are days I'd back off or ramp it up based on how I felt.
5. Writing down a specific goal and constantly reminding myself of it. 10 weeks out from the meet I wrote "1400" down as my meet goal and I looked at it everyday. I was obsessed with that number. I'd go through the scenarios in my head and on paper as to how I would arrive at that total on meet day.
6. Training under less than optimal conditions. I traveled a lot during this prep especially the last month and had to train at different gyms, different time zones with different equipment. I think this really helped because when you get to the meet they have the best bars, plates, equipment etc. and everything feels better.
7. Visualization, I constantly visualized my results many times before meet day. I'd go through each lift in my head over and over.
8. J-Dawg - training with him helped push me to another level. He pushed me to do more volume plus we are competitive in a friendly way. He's got a great attitude and we hold each other accountable for our training. We have a philosophy of no excuses, put in the work. When you get on the platform the weights don't care what challenges you've overcome to get there.
As a bonus I am fortunate to be around some really great people on a daily basis like G Diesel, C Coronato, Lady Ignite, Jimmy, T Dirty, and even G Six. All are positive, driven people who rub off on you.
Here is the meet video:
https://www.youtube.com/watch?v=4nThTRVDf4A
I'm proud of you my friend. You really put the work in and hit your goals big time. Way to set the bar high.
Powerlifting meet prep begins... 10 weeks out until January 23/24 meet.
Squat Day 11/15/15
Squats
Warmups
135 x 5
135 x 5
225 x 5
275 x 3
315 x 3
365 x 2
Work Sets
405 x 6
385 x 6
365 x 6
365 x 6
Leg Extensions
4 sets x 20
Nice and easy with a bit more volume on my first squat session. Was pressed for time so basically just did squats.
smoothballer
11-20-15, 10:46 am
Awesome Job NG. Hard Work definitely paid off
Catching up on some training...
Deadlifts - 12/2/15
Warmups
135 x 5
135 x 5
225 x 5
275 x 3
315 x 3
365 x 3
405 x 2
455 x 2
475 x 1
Work Sets
505 x 4
475 x 4
Dimmel Deads
455 x 4
455 x 4
Hyper Extensions
4 sets x 10
Leg Curls
6 sets total
Bench Day - 12/4/15
Bench Press
Warmups
95 x 5
135 x 5
185 x 5
225 x 2
245 x 1
Work Sets
260 x 5
245 x 5
230 x 5
225 x 5
Close Grip Bench
4 sets up to 225 x 5
Machine Tricep Pushdowns
Squat Day - 12/6/15
Squats
Warmups
135 x 5
135 x 5
225 x 5
275 x 3
315 x 2
365 x 2
395 x 2
425 x 1
Work Sets
445 x 4
425 x 4
405 x 4
385 x 4
Olympic Squats
50 reps total
KDbeepbeep
12-08-15, 7:48 pm
What are dimmel deads if I may ask?
&I hope your meet prep has been going well. I'll be there competing as well!
C.Coronato
12-10-15, 9:43 am
So damn impressed by how far you both have come in training. Looking forward to seeing how you do in Jan!
What are dimmel deads if I may ask?
&I hope your meet prep has been going well. I'll be there competing as well!
Oh man, that's awesome that you'll be there too! Prep is going well. A little banged up but getting the work in.
Dimmel deads are a great movement. It's hitting the top portion of the lift to help work your lockout. You basically deadlift the first rep up and then bring the bar down to just below your knees and then back up. So it's stays in that range for the movement.
https://www.instagram.com/p/8jJT98AMkW/
So damn impressed by how far you both have come in training. Looking forward to seeing how you do in Jan!
That means a lot coming from you big dog. Just trying to step my game up and push myself to break past my preconceived notions of my own strength.
Deadlift Day - 12.10.15
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
485 x 1
Work Sets
515 x 4
485 x 4
455 x 4
425 x 4
https://www.instagram.com/p/_FhqU-AMsr/
Back Extensions
4 sets x 10+
Leg Curls (standing and then lying)
6 sets total x 10+
KDbeepbeep
12-12-15, 12:16 pm
Oh man, that's awesome that you'll be there too! Prep is going well. A little banged up but getting the work in.
Dimmel deads are a great movement. It's hitting the top portion of the lift to help work your lockout. You basically deadlift the first rep up and then bring the bar down to just below your knees and then back up. So it's stays in that range for the movement.
https://www.instagram.com/p/8jJT98AMkW/
ah i see, it's basically like an RDL
&before I even read the caption, I was like "that's def Jmass recording the video" hahah
So I competed this past weekend at the RPS Autumn Apocalypse in Newark, NJ. I had the best day I've had so far as a competitive powerlifter. The last time I competed was September 2014 with a total of 1305, I took over a year off to get stronger and really work on my technique and it paid off. Here is how it went down:
Squat 525 which is a 50 lb PR for me. I really wanted to get in the 500 lb club for a while and I hit that on my 2nd attempt.
Bench 330 not a PR but it put me on track for my goal total which I set at 1400
Deadlift 565 which is a 15 lb PR
Finished with a 1420 total so 115 lbs better than the previous year. I went 9 for 9 and didn't get a single red light!
I was very strategic about picking my attempts, I went in with a plan that I wrote down on paper. It took some discipline to stick to the plan because at the meet you are hyped up and sometimes you want to follow your gut which is risky. Attempt selection can make or break a meet. One thing I always do is open up conservative. You never know when something may not go your way such as at this meet they were moving so fast that I had to rush my squat warm ups but since I planned a conservative opener it was easier to deal with.
Some of the things that really helped me improve:
1. Taking a long time off from competing to simply get stronger. I had patience, in today's "insta" society where everyone wants instant results I took an old school approach to take my time.
2. Working on my technique. Every set including my warm ups is done with competition technique. There are no high squats in training or non locked out benches. Every single time I did one of the big 3 lifts it was with comp technique even when it was the empty bar!
3. Paying attention to nutrition. I didn't eat "whatever" fit my macros, I ate for performance.
4. Listening to my body. Some days you feel great and some days you don't. I never missed a scheduled training session but there are days I'd back off or ramp it up based on how I felt.
5. Writing down a specific goal and constantly reminding myself of it. 10 weeks out from the meet I wrote "1400" down as my meet goal and I looked at it everyday. I was obsessed with that number. I'd go through the scenarios in my head and on paper as to how I would arrive at that total on meet day.
6. Training under less than optimal conditions. I traveled a lot during this prep especially the last month and had to train at different gyms, different time zones with different equipment. I think this really helped because when you get to the meet they have the best bars, plates, equipment etc. and everything feels better.
7. Visualization, I constantly visualized my results many times before meet day. I'd go through each lift in my head over and over.
8. J-Dawg - training with him helped push me to another level. He pushed me to do more volume plus we are competitive in a friendly way. He's got a great attitude and we hold each other accountable for our training. We have a philosophy of no excuses, put in the work. When you get on the platform the weights don't care what challenges you've overcome to get there.
As a bonus I am fortunate to be around some really great people on a daily basis like G Diesel, C Coronato, Lady Ignite, Jimmy, T Dirty, and even G Six. All are positive, driven people who rub off on you.
Here is the meet video:
https://www.youtube.com/watch?v=4nThTRVDf4A
The meet that put E on top and J dawg in the hot seat
ah i see, it's basically like an RDL
&before I even read the caption, I was like "that's def Jmass recording the video" hahah
RIP Matt Dimmel. Powerlifting legend. Haha thats hilarious that you could pick out my voice that quick
Aggression
12-19-15, 3:06 pm
The meet that put E on top and J dawg in the hot seat
I know J-Dawg is gonna be training on another level now, trying to best NG out at the next meet. It'll be interesting ...
Altered Beast
12-21-15, 10:32 am
Is JMass new to Animal?
Nice work, NG!!!!!!