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painisprogression
12-11-08, 12:28 pm
First post will contain the last week of training

11-7-2008 - ME Chest
RE Incline Dumbbells
30x20, 40x20, 50x20, 60x12, 70x12, 80x10, 90x5 (All reps long pause), 90x8
Schwab Press
135x10, 185x10, 225x8, 275x6
Purple Band Face Pulls 3x10-12
Suspended Chain Pushups (Feet elevated on bench) 4x10-25

11-9-2008 - ME Squat/Deadlift
Box set slightly below parallel

Close Stance Box Squat - 1/2" & 3/8" Chain
Bar x 15
135x10
225x5
225x3
315x3
335x3
365x3
395x1
395x1 (knees wraps for shits and giggles)
Plate Swings (No access to kettle bells) (1/4" leader chain looped through plates) 4x8-10 @ 50lbs
Back Attack (Preacher bench w/ green band around neck holding 25lb plate) 5x6
Reverse Hyper (Mini band around bottom of preacher bench) 3x10
Suitcase Deads 3x5 @ 145

11-10-2008 - GPP Training Lower
5 min treadmill foreward @ 2.5mph
5min treadmill reverse @ 2.5mph
Hip work 2x20 (Purple band doubled seated around knees seated on ball)
Dimel Deads 2x135x20
Band Extra Wide Stance G/M 2x20 (Green around feet and neck / Purple hooked @ feet and 4" belt)
Sled (Backward) 3 trips x 135 (Close grip handle w/ tyler grips)
Sled (Foreward) 3 trips x 135 (Looped through 4" belt)

11-11-2008 - DE Bench / 75% Kennelly Cycle
75% 6x3 @ 225 (Bench is a weak 300x1)

Floor Press (6 sets)
Bar x 10
135x5
Bar & Quad Mini (175lbs tension at top) x 5
155x3 (330 @ Top)
135x3 (310 @ Top)
155x3x5 (Straight Weight)

Overhead Dumbbell Extensions
80x3x12

painisprogression
12-12-08, 11:25 am
Warm-up:
Agile 8 Lower and Joe. D Upper
Neck Flexion
Neck Extension
Shoulder Rotation
Arm Swings
Side Bends
Hip Circles
Ab(Ad)ductor Swings
Knee Circles
Ankle Plantar Flexion
Ankle Dorsi Flexion

Chuck V Pulldowns 3x12x60 w/ Tyler Grips
Purple Band Pushdowns 100 Reps
Hammer Curls 3x10x45
Purple Band Standing Rows 3x25
Stability Ball Dumbbell Press @ 3 Minutes x 20lbs (Triceps were pretty pumped before I started)

Incline Internal & External Rotation 2x12x15
Purple Band Pull-Apart 2x12

Feeling pretty damn good. A little recovery work for legs tomorrow instead of DE Squat/Deadlift then on Sunday morning Shirt work.

painisprogression
12-13-08, 10:31 am
Straight Bar Shrugs
135x10
225x10
315x10
365x10
Close Squat (Light x 5)
135x2x5
225x2x5
Dimel Deads
225x2x20
Standing Abs (Lat Pull Machine) 3x15
Hyper Extensions 2x20
Smith Machine Calf Raises 3x12

Feeling good, but I have been up since 5:00am. 5:00 on a Saturday... What the Hell?
May drag the sled later. I get off at 1:00pm
Shrugs and close squats are meant to help by deadlift. I will be rotating these weekly with light sumo deadlifts 4x5 and Kroc rows (high rep dumbbell rows).

prowrestler
12-13-08, 10:50 am
good work in here dude, how do you like kennelys cycle?

painisprogression
12-13-08, 11:08 am
Kennelly's cycle is actually pretty good. I have been following the prescribed accessory movements to a T and nothing more. I also have a heavy shirt day too. This makes the Raw work so much harder. I used to struggle with 300, but about 2 weeks ago (week 4) I hit 295 easily. In about a month I hope to be able to hit 300 for 2-3 reps. This will possibly give me a 315-320 max. Have you read the cycle yet?

http://www.eclipsecec.com/bt_articles/kennelly_interview_2.html

What kind of lifting you been hitting?

prowrestler
12-13-08, 11:27 am
Kennelly's cycle is actually pretty good. I have been following the prescribed accessory movements to a T and nothing more. I also have a heavy shirt day too. This makes the Raw work so much harder. I used to struggle with 300, but about 2 weeks ago (week 4) I hit 295 easily. In about a month I hope to be able to hit 300 for 2-3 reps. This will possibly give me a 315-320 max. Have you read the cycle yet?

http://www.eclipsecec.com/bt_articles/kennelly_interview_2.html

What kind of lifting you been hitting?

i heard of the cycle but no, never read it, thanks man. i did watch him in train though in his video

ive been hitting alot of rehab stuff, i havent benched since 7 months ago, just got back this month and got another chest problem, my other pec this time but its minor.

i switched from bodybuilding to powerlifting in june. i pulled my lat on a 520 deadlift, it was already hurt but i pulled threw the pain, but 520 left its mark. its nearly healed now and i can do speed pulls again thank god lol

ive squatted 405 on a parallel box for a single. i only started free weight squats this june. i do have 4 years under my belt as a bodybuilder and have good leg genetics though. unfortunatly, i never did free weight squats, only very light high rep ones. i had a knee injury from wrestling.

im doin westside's template. i like it alot.

painisprogression
12-13-08, 11:41 am
Sounds like your doing great man. I have pulled 470 raw and 523 in geared competition. My squat is good at 400 raw and 520 in geared training, but training doesn't count for me only what's on the platform. I'm glad that you like the Westside Program, but the injuries are rough. Are you wrestling now and doing Westside? Westside template is great for power and speed, but you may want to add some things in like barbell complexes and other conditioning things that Westside doesn't utilize daily. Check out this book

Training for Warriors (MMA and Wrestling)
http://www.flexcart.com/members/elitefts/default.asp?m=PD&cid=134&pid=2750

Combine both. You can check the back log of articles that Elite Fitness has and find more. Keep lifting heavy and try to do rehab and prehab work for the injuries man. Good Luck

prowrestler
12-13-08, 11:48 am
Sounds like your doing great man. I have pulled 470 raw and 523 in geared competition. My squat is good at 400 raw and 520 in geared training, but training doesn't count for me only what's on the platform. I'm glad that you like the Westside Program, but the injuries are rough. Are you wrestling now and doing Westside? Westside template is great for power and speed, but you may want to add some things in like barbell complexes and other conditioning things that Westside doesn't utilize daily. Check out this book

Training for Warriors (MMA and Wrestling)
http://www.flexcart.com/members/elitefts/default.asp?m=PD&cid=134&pid=2750

Combine both. You can check the back log of articles that Elite Fitness has and find more. Keep lifting heavy and try to do rehab and prehab work for the injuries man. Good Luck

looks good man, i havent trained in gear yet, i will in a couple months.
im ordering the jump stretch bands from elitefts for pec rehab and im gonna use them for the stretches too. soon ill incorporate them in my training too other then that.

im a proffesional wrestler though lol, so its all about lookin good!...like hulk hogan lol

Young&Hungry
12-13-08, 12:37 pm
Subbed, badass shit in here from a smart powerlifter. What's your weight class bro?

painisprogression
12-13-08, 2:06 pm
I am in the 242 Open class @ 24 yrs. old. I weighed in @ 231 for my first meet, but didn't replenish correctly and lost a little more weight during the competition. Gear was loose and difficult to use correctly. I was tired all day and a little dehydrated. The 2.5 hour drive killed me too. Learn from your mistakes and keep going. I will get redemption in 2009.
Do you compete at all, and where are you from?

I would definitly recommend the mini bands for rehab work and a set of light bands for shoulder traction. They can be used for a hundred things though so don't stop there. Try doing pull aparts for upper back and rotators. Mini's can be used for rotators too. Check their rehab section for band work to. Jump Stretch is a great company to deal with. I never want to take any business away from Elite, but they sell their bands in singles. Westside Barbell sells theirs in pairs, but also sell Jump Stretch. Check their prices too.

prowrestler
12-13-08, 2:14 pm
I am in the 242 Open class @ 24 yrs. old. I weighed in @ 231 for my first meet, but didn't replenish correctly and lost a little more weight during the competition. Gear was loose and difficult to use correctly. I was tired all day and a little dehydrated. The 2.5 hour drive killed me too. Learn from your mistakes and keep going. I will get redemption in 2009.
Do you compete at all, and where are you from?

I would definitly recommend the mini bands for rehab work and a set of light bands for shoulder traction. They can be used for a hundred things though so don't stop there. Try doing pull aparts for upper back and rotators. Mini's can be used for rotators too. Check their rehab section for band work to. Jump Stretch is a great company to deal with. I never want to take any business away from Elite, but they sell their bands in singles. Westside Barbell sells theirs in pairs, but also sell Jump Stretch. Check their prices too.


im buying the full band kit from elite fts. its 175

painisprogression
12-13-08, 2:15 pm
im buying the full band kit from elite fts. its 175

Thats awesome man. I don't have the cash for that, but it is the best thing. Keep me updated on how the injuries are healing too.

prowrestler
12-13-08, 2:18 pm
Thats awesome man. I don't have the cash for that, but it is the best thing. Keep me updated on how the injuries are healing too.

will do dude

i work 6 days a week and get payed cash and i have nothing to pay for at 18 years old. i can afford it lol!!! i work to pay for training.

painisprogression
12-13-08, 2:59 pm
will do dude

i work 6 days a week and get payed cash and i have nothing to pay for at 18 years old. i can afford it lol!!! i work to pay for training.

Keep working, keep training, keep healthy. By the way, at 18 how did you get involved in Pro Wrestling

prowrestler
12-13-08, 3:03 pm
Keep working, keep training, keep healthy. By the way, at 18 how did you get involved in Pro Wrestling

it just sorta happened, i started watching it, i always wanted to do it, got into training and such. then some guy was starting a wrestling thing in his backyard at lunch time neat school, i show up and realise it was staged. we end up finding a place on line and learn the directions.

after 1 year of waiting for class openings, i end up missreading the email date and we show up on thursday..not tuesday lol

my dad worked with one of jacques rougeaus friends and thats where i started

now, i met people. we have retardedly sick hook ups to WWE and alot of power behind us

painisprogression
12-14-08, 12:42 pm
Bench w/ 1/2" and 3/8" chains
135x10
185x5
225x5
285x1 (paused on chest)
315x2 (4 Board)
335x2
355x2 (Rage X)
375x2
395x2
405x2
425x2
360x2x0 (Trying to Touch)
360x2x0
360x2x2 (Finally touched both reps. This shirt is impossible to figure out sometimes)

Rolling Dumbbell Extensions 6x8
Chest Supported Rows 3x10
Overhead Lockouts 3x10
Face Pulls w/ Rope 3x15

Everything went great. I am having trouble finding the groove in the shirt. It's not pressing the weight that is killing me, its getting it to touch. I had it when I had a giant arch, but in the USPF your feet have to be flat and my arch is much lower than before. Not complaining just need more practice. 3 Board lockouts next week then 375 to chest.

prowrestler
12-14-08, 1:06 pm
Bench w/ 1/2" and 3/8" chains
135x10
185x5
225x5
285x1 (paused on chest)
315x2 (4 Board)
335x2
355x2 (Rage X)
375x2
395x2
405x2
425x2
360x2x0 (Trying to Touch)
360x2x0
360x2x2 (Finally touched both reps. This shirt is impossible to figure out sometimes)

Rolling Dumbbell Extensions 6x8
Chest Supported Rows 3x10
Overhead Lockouts 3x10
Face Pulls w/ Rope 3x15

Everything went great. I am having trouble finding the groove in the shirt. It's not pressing the weight that is killing me, its getting it to touch. I had it when I had a giant arch, but in the USPF your feet have to be flat and my arch is much lower than before. Not complaining just need more practice. 3 Board lockouts next week then 375 to chest.

nice one man

painisprogression
12-15-08, 12:44 pm
Agile 8 Lower (Lower left back is tight as hell)
Hip Crossover
Ab(Ad)ductor Swings
Bird Dogs
Cobra Stretch
Lunges
Arm Swings
Arm Circles (Large to small)
Exaggerated G/M
Side Bends
Lower back stretches w/ green band

Mini Band Pushdowns 100 reps
Mini Band External/Internal Rotations 2x12
Mini Band Pull-aparts 2x15

Nothing much, but trying to get a little blood flowing. I am going to hit cardio at 2:00 and maybe the sled.

J Wong
12-15-08, 12:58 pm
I'm in for this one. Strong numbers man.

Young&Hungry
12-15-08, 6:20 pm
I am in the 242 Open class @ 24 yrs. old. I weighed in @ 231 for my first meet, but didn't replenish correctly and lost a little more weight during the competition. Gear was loose and difficult to use correctly. I was tired all day and a little dehydrated. The 2.5 hour drive killed me too. Learn from your mistakes and keep going. I will get redemption in 2009.
Do you compete at all, and where are you from?

Sounds good brother. I'm doing my first meet as a 198'er at the High School State Opens for Connecticut, it's technically unsanctioned but every high school in the state sends their big dogs every year and it's a huge meet. My goal is to be the lightweight state champion. It's a pretty legit meet, a couple years back there was a 690 raw squat in the unlimited weight class by a sophomore. It's also a squat-bench-clean meet so I've had to focus on the clean for a while now, I really miss heavy pulling.

painisprogression
12-15-08, 7:00 pm
Sounds good brother. I'm doing my first meet as a 198'er at the High School State Opens for Connecticut, it's technically unsanctioned but every high school in the state sends their big dogs every year and it's a huge meet. My goal is to be the lightweight state champion. It's a pretty legit meet, a couple years back there was a 690 raw squat in the unlimited weight class by a sophomore. It's also a squat-bench-clean meet so I've had to focus on the clean for a while now, I really miss heavy pulling.

Hey man, that's awesome. I wish I was able to do that in highschool. I was the short fat kid at graduation. A pretty pissed off, fighting every chance they could get, smashing kids heads off of walls type. I eventually got into a death metal band and then lifting at 19. You are better off than me. Good luck at the meet man. I couldn't imagine a Clean in a meet though. That sounds strange. How is it judged. I mean if you don't complete it, it is not good, but is that the only stipulation? For a sophmore in HS was that a "Clean" 690? I don't judge anybody, but for the strength and muscle size to acheive that it is pretty difficult and amazing at the same time.

Young&Hungry
12-15-08, 7:17 pm
Hey man, that's awesome. I wish I was able to do that in highschool. I was the short fat kid at graduation. A pretty pissed off, fighting every chance they could get, smashing kids heads off of walls type. I eventually got into a death metal band and then lifting at 19. You are better off than me. Good luck at the meet man. I couldn't imagine a Clean in a meet though. That sounds strange. How is it judged. I mean if you don't complete it, it is not good, but is that the only stipulation? For a sophmore in HS was that a "Clean" 690? I don't judge anybody, but for the strength and muscle size to acheive that it is pretty difficult and amazing at the same time.

Believe it or not I was exactly the same way all through middle school and into freshman year. In eighth grade I played football for the first and did endurance sports like cycling, distance running, and swimming after the season ended and ended up coming out 40 pounds lighter for lacrosse in the spring. Thank God that phase ended quickly and I got into lifting soon after.

I hate having to clean for the meet, it's because it's put on by the state football coaches and in training for football, cleans > deadlifts in their minds. My best pull was 475 @ 186 which isn't really anything compared to my 260 clean. And yes, this meet is actually notorious for being strict with depth. It's not IPF rockbottom depth like I train to, but it's certainly deeper than half these alleged world record squats that get shown on PL Watch. Every year there are at least half a dozen bombouts per weight class with the squat alone. I have heard rumors about that kid wearing briefs under his shorts, but I know that he definately did not wear a suit.

painisprogression
12-16-08, 12:09 am
Well, this is how it goes. I am trying an anabolic diet during this training cycle. It is easy and difficult at the same time.
Monday - Friday (Possibly Saturday too) 300g Protein / 200g Fat / 0g Carbs
Saturday - Sunday 110g Protein / 66g Fat / 500g Carbs

I am doing this as trial and error and the fact that I am carb sensitive and the extra healthy fats help with testosterone production. The lack of carbs screws with your energy levels bad though.
I will post my "Eating Schedule" daily if possible.

12/15/2008
Meal #1 - 3 Hard Boiled Eggs 21g P/15g F
25g Whey Isolate 25/1
1tbs Canola Oil 0/14

Meal #2 (Post GPP Session) - 4oz 80% Ground Meat 20/21
25g Whey Isolate 25/1
1tbs Canola Oil 0/14

Meal #3 - Chicken 24/1
2tbs Peanut Butter 8/17
3 Hard Boiled Eggs 21/15

Meal #4 - 4oz 80% Ground Meat 20/21

Meal #5 - Chicken 24/1
2tbs Peanut Butter 8/17
25g Whey Isolate 25/1

Meal #6 - 4 Eggs 28/20
1tbs Canola Oil 0/14
2tbs Peanut Butter 8/17

Totals - 257g Protein / 190g Fat = 2738 Calories. A little lower than I extected, but good none the less. I will adjust depending on body composition and strength levels in about 2 weeks. Keep you posted and maybe a pic to show my progress.

Carbs are in the form of vegetables at every meal and the 5g per 2tbs of PB. That's it. This will probably be the formula for week #1 of the diet. I am 235.5lbs @ 21.5% bodyfat (done on a digital hand held caliper).

******I am squatting in a light suit bottom (2x50%, 2x55%, 2x60%, 1x70%, 1x80%) and sumo DL for the same % tomorrow morning. This is a speed day. I will adjust the %'s on the fly if speed slows down. I have my camera and will post some vids on my youtube page sometime tomorrow.*******

painisprogression
12-16-08, 2:14 pm
All sets after warm-up done in Metal IPF Squat (Single Ply) bottoms (No briefs under suit)

DE Squat
135x2x5
185x2x5
225x1x3
50% - 240x2x2 (Added loose suit / no straps)
55% - 265x2x2
60% - 290x2x2
65% - 315x1x1 - http://www.youtube.com/watch?v=6ur05ru_frA
75% - 365x1x1
84% - 405x1x1 - http://www.youtube.com/watch?v=BiF2AFX7fzI

DE Sumo DL (Kept suit on / no straps)
135x5
225x5
50% - 260x2x1
55% - 285x2x1
60% - 315x2x1
77% - 405x1x1 - http://www.youtube.com/watch?v=OuXaN6-IZGk

One Leg Curls - 4x8
(Green band choked around rack @ bottom and seated on bench about 5' from rack)
Seated G/M- 5x10

Check out the 3 videos and let me know what you think. The squats are to a low box and and the DL is 77% of my best conventional competition lift. I may switch to sumo in the long run, but I am just workin the weak parts now.

I am going to eat and hit some sled dragging (5 trips heavy) in a bit along with some reverse hyper extensions (preacher curl w/ bands / 5x5-10), then my diet later.

Deutsch

IRBS
12-16-08, 2:22 pm
All sets after warm-up done in Metal IPF Squat (Single Ply) bottoms (No briefs under suit)

DE Squat
135x2x5
185x2x5
225x1x3
50% - 240x2x2 (Added loose suit / no straps)
55% - 265x2x2
60% - 290x2x2
65% - 315x1x1 - http://www.youtube.com/watch?v=6ur05ru_frA
75% - 365x1x1
84% - 405x1x1 - http://www.youtube.com/watch?v=BiF2AFX7fzI

DE Sumo DL (Kept suit on / no straps)
135x5
225x5
50% - 260x2x1
55% - 285x2x1
60% - 315x2x1
77% - 405x1x1 - http://www.youtube.com/watch?v=OuXaN6-IZGk

One Leg Curls - 4x8
(Green band choked around rack @ bottom and seated on bench about 5' from rack)
Seated G/M- 5x10

Check out the 3 videos and let me know what you think. The squats are to a low box and and the DL is 77% of my best conventional competition lift. I may switch to sumo in the long run, but I am just workin the weak parts now.

I am going to eat and hit some sled dragging (5 trips heavy) in a bit along with some reverse hyper extensions (preacher curl w/ bands / 5x5-10), then my diet later.

Deutsch

Good work man.

COuple suggestions on the Squat. Your knees are coming too far forward. Try to sit back as far as you can and really force your knees out hard and open your crotch up as much as you can. This should hopefully keep your shins 90degrees to the floor. Remember, when your knees come forward, you end up having to sit down further to hit depth. I know this from experience. Really focus on sitting back into the suit and forcing your knees out.

Deadlift looked pretty good to me.

prowrestler
12-16-08, 2:23 pm
All sets after warm-up done in Metal IPF Squat (Single Ply) bottoms (No briefs under suit)

DE Squat
135x2x5
185x2x5
225x1x3
50% - 240x2x2 (Added loose suit / no straps)
55% - 265x2x2
60% - 290x2x2
65% - 315x1x1 - http://www.youtube.com/watch?v=6ur05ru_frA
75% - 365x1x1
84% - 405x1x1 - http://www.youtube.com/watch?v=BiF2AFX7fzI

DE Sumo DL (Kept suit on / no straps)
135x5
225x5
50% - 260x2x1
55% - 285x2x1
60% - 315x2x1
77% - 405x1x1 - http://www.youtube.com/watch?v=OuXaN6-IZGk

One Leg Curls - 4x8
(Green band choked around rack @ bottom and seated on bench about 5' from rack)
Seated G/M- 5x10

Check out the 3 videos and let me know what you think. The squats are to a low box and and the DL is 77% of my best conventional competition lift. I may switch to sumo in the long run, but I am just workin the weak parts now.

I am going to eat and hit some sled dragging (5 trips heavy) in a bit along with some reverse hyper extensions (preacher curl w/ bands / 5x5-10), then my diet later.

Deutsch


lokin good but kinda slow for a DE day?

painisprogression
12-16-08, 2:58 pm
Good work man.

COuple suggestions on the Squat. Your knees are coming too far forward. Try to sit back as far as you can and really force your knees out hard and open your crotch up as much as you can. This should hopefully keep your shins 90degrees to the floor. Remember, when your knees come forward, you end up having to sit down further to hit depth. I know this from experience. Really focus on sitting back into the suit and forcing your knees out.

Deadlift looked pretty good to me.

Thanks for the tips man. I was going extra wide and in a suit that is way to big. I was trying to figure it out, but you may be right. I couldn't tell from the side angle if it was my knee just bending or tracking foreward a bit. While sitting on the box for the first sets (50%-60%) I sat really far back to where the angle was better than perpendicular. I lowered the box to force my depth to go lower and I think my hips are not that flexible yet. Thanks again for the advise. I will work on it and post more soon. As for the sumo stuff. This is only the 3rd week pulling sumo. My competition best is 523 conventional. It kills my lower back though and sumo doesn't hurt at all.

painisprogression
12-16-08, 3:06 pm
lokin good but kinda slow for a DE day?

Yeah man, the last few were slow, but they were outside the DE range. I was working hard on sitting back and keeping my hamstrings, glutes, and lower back tight. All that on top of trying to press my stomach into the belt as hard as possible. Things slowed down on the last one , 405 vid. I lowered the box by about 2" and it made a huge difference in speed and comfortability. I will try to post more later if possible.

******On Thursday I may post one or 2 and Sunday I am in my shirt again. This week is 3 Board x 2RM and touch with 375. This is going to suck!!!******

GJN5002
12-16-08, 3:09 pm
Just stopped by to check out your log, pitt's like my second home. Any particular reason youre using canola oil for your AD diet? Ive always used olive oil.

painisprogression
12-16-08, 4:27 pm
Just stopped by to check out your log, pitt's like my second home. Any particular reason youre using canola oil for your AD diet? Ive always used olive oil.

Honestly I use the Smart Balance Omega Canola Oil. It has extra omegas in it. I also read a book by the natural bodybuilder Skip la Cour called Bodybuilding Nurtition and he used it. Plus I hate the taste that olive oil has. I used it for a bit, but ocassionally putting it in my shakes made them taste horrible. To me, canola oil doesn't have a taste.
*****I also use the Smart Balance Omega Peanut Butter and Margarine too.*****

prowrestler
12-16-08, 4:36 pm
Yeah man, the last few were slow, but they were outside the DE range. I was working hard on sitting back and keeping my hamstrings, glutes, and lower back tight. All that on top of trying to press my stomach into the belt as hard as possible. Things slowed down on the last one , 405 vid. I lowered the box by about 2" and it made a huge difference in speed and comfortability. I will try to post more later if possible.

******On Thursday I may post one or 2 and Sunday I am in my shirt again. This week is 3 Board x 2RM and touch with 375. This is going to suck!!!******

ok cool

just saying DE day aint about weights as much as speed. make that bar look like a race car lol

ya, the pull looked good too man

prowrestler
12-16-08, 4:41 pm
Good work man.

COuple suggestions on the Squat. Your knees are coming too far forward. Try to sit back as far as you can and really force your knees out hard and open your crotch up as much as you can. This should hopefully keep your shins 90degrees to the floor. Remember, when your knees come forward, you end up having to sit down further to hit depth. I know this from experience. Really focus on sitting back into the suit and forcing your knees out.

Deadlift looked pretty good to me.

agreed, the knees out really helps me keep the shins 90*s. maybe its a placebo effect for me but i doubt it, every time i go wide and force the knees out hard, my shins stay very steep and my knees dont travel forward.

painisprogression
12-16-08, 8:13 pm
Meal #1
3 Scrambled Eggs 21g P/15g F
25g Whey Isolate 25/1
1tbs Canola Oil 0/14

Meal #2 (Post Training)
4oz 80% Ground Meat 20/21
25g Whey Isolate 25/1
2tbs Peanut Butter 8/17

Meal #3
Chicken 24/1
2tbs Peanut Butter 8/17
3 Hard Boiled Eggs 21/15

Meal #4
4oz 80% Ground Meat 20/21
2tbs Peanut Butter 8/17

Meal #5
Tuna 26/1
1tbs Canola Oil 0/14
25g Whey Isolate 25/1

Meal #6
4 Eggs 28/20
1tbs Canola Oil 0/14
2tbs Peanut Butter 8/17

Totals – 267 Protein / 207g Fat = 2931 Calories

painisprogression
12-18-08, 12:44 pm
Yesterday I did a lot of stretching and abs, but nothing worth writing about. Today was a little different. Time for the 80% Kennelly Bench Method. The bar was a little slow, but felt light as hell.

80% - 240x3x3 (Let reps sink in)
Dips (45lbs Chains) 3x8-12 - http://www.youtube.com/watch?v=OGBrTsONhdg
Lying Floor Extensions 3x8-12

The clip is dark, but shows the movement. I did 3 of these with very little rest. This was the last set. The lighting on this side of the gym is unforgiving to recording video.

The diet is going pretty good. I am a bit tired right now from the lack of carbs, but starting Saturday morning I am going to load up. Because of the diet and the fact that next week is 85% for the Kennelly stuff I am going to move it to Sunday and make Thursday my Dynamic Effort day again. I need to get my speed back. I think I am going to put a Dynamic Effort day back in for legs to. I will start next week.

Young&Hungry
12-18-08, 4:26 pm
Downing straight canola oil sucks, I've been there. Nice session on the bench man, vids do look a bit dark but still some sick shit being done. Listen to IRBS on that squat brother, if anyone practices what they preach on this site it's him.

painisprogression
12-18-08, 5:31 pm
I definitly will take his advise. I am going back to the 4 day a week Westside Method starting next week. I will do 3 board doubles in a shirt w/ vids on Sunday, pulls from pins on Tuesday and on Saturday I will do my Dynamic squatting again. No deadlifting this week. I am doing something like Brian Schwab does.
Week #1 - 50% Squat
Week #2 - 50% DL
Week #3 - 52.5% Squat
Week #4 - 52.5% DL
etc. up to 60% or when the meet occurs.

I think this will help out a lot. This is what I did for the last year w/ great results. I am taking his advise on RAW work and DE work for bench too.

On Thursday I will work it like this.
Week 1- 3 board triples
Week 2-2 board triples
Week 3-Speed bench w/40%
Week 4-3 board doubles
Week 5-2 board doubles
Week 6-Speed w/42.5%
etc.

I will keep everybody posted. I am checking my weight and BF tomorrow morning. When I started this diet (Actually started trying to lose weight about a week earlier) I was 236 @ about 21.7%bf (Hand held electronic caliper). Earlier this week I was 232.5 @ 21.0%bf. This was probably water and a little fat, but my strength is still there. I will continue to use this caliper because if it is wrong once it will be wrong forever. As long as it slowly goes down thats all that matters. I am in powerlifting though. I dont care what I look like on the platform.

prowrestler
12-18-08, 5:50 pm
GOOD STUFF MAN

rejoin the best side, westside!

painisprogression
12-19-08, 3:48 pm
Nothing today. I left the gym at noon and have the rest of the day off. I weighed myself this morning and was 232.0 @ 21.0%bf. Good enough for me. I think that the carb load on Saturday and Sunday should put me at about 238 or so by Monday morning. I can't wait to see what it does does to my bodyfat.

painisprogression
12-20-08, 11:42 am
I woke up late today and did not open the gym until about 8:15. 15 minutes is nothing though and only my training partner was waiting for me. Anyway, I was going to take today off and get in my shirt tomorrow. He did his light bench on Wednesday (2 days rest today) and I just did mine on Thursday (1 day rest before today). Becasue of his work schedule and my ability to lift any time I wan't I thought getting in the shirt today may be a challenge with just Friday off. I got him in his shirt and had him hit some 3 board doubles then 335x1 to the chest. He is good, but the shirt is a little big and he has not learned leg drive yet, but somehow benches about 30lbs more than me RAW weighing 181lbs and I weigh 232 using leg drive. Strong fucking kid at 16 yrs old and natural.

Anyway with one day off this is what I did.
(Last Sundays bench day I weighed 236 today was 232)

135x10
225x5
275x2 (Added 3 Board)
315x2
335x2 (Added Rage X)
365x2
405x2
425x2 (PR)
375x2x1 (Touched) (PR)

Everything felt great, but still tired from the diet. Stayed true through the week though. Starting my carb load today. I will change my routine starting tomorrow.
Sunday - DE Squat / DL
Tuesday - DE Bench
Thursday - ME Squat / DL
Saturday - ME Bench

Filled out the entry form for the Pittsburgh USPF meet yesterday. They made it a full meet (originally a push/pull only). Can't be happier. Sending in my money this week.

Later.

prowrestler
12-20-08, 11:48 am
I woke up late today and did not open the gym until about 8:15. 15 minutes is nothing though and only my training partner was waiting for me. Anyway, I was going to take today off and get in my shirt tomorrow. He did his light bench on Wednesday (2 days rest today) and I just did mine on Thursday (1 day rest before today). Becasue of his work schedule and my ability to lift any time I wan't I thought getting in the shirt today may be a challenge with just Friday off. I got him in his shirt and had him hit some 3 board doubles then 335x1 to the chest. He is good, but the shirt is a little big and he has not learned leg drive yet, but somehow benches about 30lbs more than me RAW weighing 181lbs and I weigh 232 using leg drive. Strong fucking kid at 16 yrs old and natural.

Anyway with one day off this is what I did.
(Last Sundays bench day I weighed 236 today was 232)

135x10
225x5
275x2 (Added 3 Board)
315x2
335x2 (Added Rage X)
365x2
405x2
425x2 (PR)
375x2x1 (Touched) (PR)

Everything felt great, but still tired from the diet. Stayed true through the week though. Starting my carb load today. I will change my routine starting tomorrow.
Sunday - DE Squat / DL
Tuesday - DE Bench
Thursday - ME Squat / DL
Saturday - ME Bench

Filled out the entry form for the Pittsburgh USPF meet yesterday. They made it a full meet (originally a push/pull only). Can't be happier. Sending in my money this week.

Later.


awsome work man

painisprogression
12-21-08, 1:06 pm
69 Days

Wide Grip Pulldowns 4x10
DE Squat
45% w/ Light and Mini Band (Extra Wide) @ 215x6x2
50% (Remove Bands) (Extra Wide) @ 240x2x2
Good Mornings (Close stance w/ slight bend in knees)
2x5@225
2x5@225 (Added light band)
Dumbbell Rows 3x10-15
Landmines 3x12

Was going to drag a heavy sled, but I didn’t have the room as the gym started filling up. I will do that tomorrow along with some lower back and hamstrings. I am ready for the meet. All weight felt light as hell and I am happy with the progress. Today starts the true count down.

prowrestler
12-21-08, 4:02 pm
69 Days

Wide Grip Pulldowns 4x10
DE Squat
45% w/ Light and Mini Band (Extra Wide) @ 215x6x2
50% (Remove Bands) (Extra Wide) @ 240x2x2
Good Mornings (Close stance w/ slight bend in knees)
2x5@225
2x5@225 (Added light band)
Dumbbell Rows 3x10-15
Landmines 3x12

Was going to drag a heavy sled, but I didn’t have the room as the gym started filling up. I will do that tomorrow along with some lower back and hamstrings. I am ready for the meet. All weight felt light as hell and I am happy with the progress. Today starts the true count down.


good work man

painisprogression
12-22-08, 11:14 am
Let me tell you, it is cold as hell in PA. It sucks, but I will take cold and sun over snow and clouds anyday.

Average Band Seated Leg Curls (About 5ft from rack) 4x10 (2x 1 leg, 2x both)
Super Set w/
Standing Abs (Light Band) 4x12
(Walked out far from the rack and took a really wide stance)

Hip Machine 2x15 (Ab(ad)ductor, Hip Flexor, Glutes)
Super Set w/
Light Band Hammer Curls (Standing both feet in band) 4x10

Standing Calves 3x10

Back on the diet today. I killed it yesterday. I am back up to 236 again and 21.4%bf according to the hand held thing. That's cool though because I will continue this week, but don't want to have to enter the 220's in Feb. I like being about 230 or so and in the 242's.

prowrestler
12-22-08, 11:57 am
Let me tell you, it is cold as hell in PA. It sucks, but I will take cold and sun over snow and clouds anyday.

Average Band Seated Leg Curls (About 5ft from rack) 4x10 (2x 1 leg, 2x both)
Super Set w/
Standing Abs (Light Band) 4x12
(Walked out far from the rack and took a really wide stance)

Hip Machine 2x15 (Ab(ad)ductor, Hip Flexor, Glutes)
Super Set w/
Light Band Hammer Curls (Standing both feet in band) 4x10

Standing Calves 3x10

Back on the diet today. I killed it yesterday. I am back up to 236 again and 21.4%bf according to the hand held thing. That's cool though because I will continue this week, but don't want to have to enter the 220's in Feb. I like being about 230 or so and in the 242's.

i cant wait to do the band leg curls

good work

painisprogression
12-26-08, 9:43 am
This week has been fucked up but here it is.

**I ended up fucking up the diet, but today I am back on track. I was 233 on Tuesday and the carb load was Wednesday and Thursday. I am 235.5 today and 21.3%BF. That makes me .5lbs lighter than the last carb load and .1%BF less too. That means shit though.
I am going to list weights and reps for first sets as I have been so you can see how much insane work I actually do. It is a lot, but my GPP is up and my CNS seems be able to handle it well.

Tuesday – DE Bench
Bar x 10
135x2x10
225x2x3
255x3x3 (Kennelly Method)
275x3 (Added 3 Board)
315x3
335x3
345x2 (Missed Last Rep)
40% x 6x3 @ 160lbs (400lb 1RM in shirt) (I won’t do this every week)

Tate Presses 5x10 *****Superset***** Front Raises 5x10

Thursday (X-MAS) – ME Squat / DL
High Box Squat (About 2” above parallel) 15.5” Box
Bar x 10
135x2x10
225x2x5
315x3
375x3
405x3
405x1 (Added Briefs)
475x1
495x1 (Added Inzer TRX No Straps) (This suit is way too tight and I need it altered)
515x3

#3 Pin DL
135x10
225x10
315x5
405x2
495x1
545x1
565x1

Single Leg Band Curls 4x10 *****Superset***** Chest Supported Rows 4x10

painisprogression
12-28-08, 8:25 am
ME Bench
2 Board Triples
135x10
185x5
225x5 (Added 2 Board)
275x3
315x3
340x3
360x2 (Only 2 reps, left biceps tendon started killing me. This is a reoccurring issue)
380x2x2
380x1 (Chest)

Rope Pushdowns 100 Reps
30x10, 40x10, 50x10, 60x10, 70x10, 70x10, 60x10, 50x10, 40x10, 30x10
Rope Face Pulls 100 Reps
30x10, 40x10, 50x10, 60x10, 70x10, 70x10, 60x10, 50x10, 40x10, 30x10
Shrugs 3x12
Dumbbell Shrugs 1x15

The 380 bench felt ok on the way up, but the left arm stalled. The right took off, but the tendonitis took the power out of the other arm. 380 is about 90% of my project max for the meet (425), but I may lower it if this pain keeps occurring next week. I am hitting 4 Board heavy doubles next week so I am ok. A restricted movement will be helpful.
*****I just bought a new HD Video Camera so my new videos will be really clear and helpful. I hope that is.*****

painisprogression
12-29-08, 10:18 am
Pulldowns (Rope) 4x10
DE Deadlift 50% 10x1 (Alternating Sumo and Conventional)
(Should have been 260, but not thinking I made it 275 which is 52.5%)
Exagerated Zercher Squats 4x5
Kroc Rows 100lbs x 25 Reps (PR)

All DE work was done raw due to it being extremely light. I will work suited later.
Kroc Rows were done with straps due to the Zerchers laying on the brachioradialus
(muscle in the forearm running from the biceps to the wrist) killing my grip and has left a bruise today. It was a rep PR none the less. My best is 22 reps without straps.

*****I got a new Kodak HD Video camera Saturday and taped things.*****
http://www.youtube.com/watch?v=cqFvktno4HQ
http://www.youtube.com/watch?v=rYZZYN1YN18
http://www.youtube.com/watch?v=Qs9quSCrFi4

Will post todays workouts in about an hour or so to get back on track

IRBS
12-29-08, 10:38 am
ME Bench
2 Board Triples
135x10
185x5
225x5 (Added 2 Board)
275x3
315x3
340x3
360x2 (Only 2 reps, left biceps tendon started killing me. This is a reoccurring issue)
380x2x2
380x1 (Chest)

Rope Pushdowns 100 Reps
30x10, 40x10, 50x10, 60x10, 70x10, 70x10, 60x10, 50x10, 40x10, 30x10
Rope Face Pulls 100 Reps
30x10, 40x10, 50x10, 60x10, 70x10, 70x10, 60x10, 50x10, 40x10, 30x10
Shrugs 3x12
Dumbbell Shrugs 1x15

The 380 bench felt ok on the way up, but the left arm stalled. The right took off, but the tendonitis took the power out of the other arm. 380 is about 90% of my project max for the meet (425), but I may lower it if this pain keeps occurring next week. I am hitting 4 Board heavy doubles next week so I am ok. A restricted movement will be helpful.
*****I just bought a new HD Video Camera so my new videos will be really clear and helpful. I hope that is.*****

Try to find a good chiropractor who is ART (Active Release Therapy) Certified to work on your arms. I have cronic tendonitis in my elbows, forearms, bi's and tri's and get ART all the time. It is a real life saver.

Good work man.

painisprogression
12-29-08, 1:13 pm
Glute/ham Raises 4x10
(Don't actually have a glute/ham machine yet, but used the ab board to hook the feet, lowered my self to parallel and back up.)
Hip Machine (All angles) 2x12
Seated Straight Bar Curls 4x10
RH (Over preacher curl w/ dumbbell at ankles) 3x12
Standing Abs on Lat Pulldown Machine 3x15

Weighed 232 this morning. I still feel strong, but fatigued this morning

***Thank for the info. I have seen a chiropractor for the shit that I have wrong including the massage therapist for the should and back. I will find out if they do ART though. Not many people do around here. ***

Young&Hungry
12-29-08, 5:37 pm
Good sessions lately brother. On that sumo pull, make sure your chest and shoulders are up and taught before you initiate the pull, and remember you want to initiate that pull with your hips legs and posterior chain. That exaggerated zercher looks sick, basically a zercher squat and a goodmorning in the hole?

painisprogression
12-29-08, 7:12 pm
Good sessions lately brother. On that sumo pull, make sure your chest and shoulders are up and taught before you initiate the pull, and remember you want to initiate that pull with your hips legs and posterior chain. That exaggerated zercher looks sick, basically a zercher squat and a goodmorning in the hole?

Thanks man. I realized just recently that I should pull my chest up, but I think that shoulders down is better for deadlifting. Think of it this way droop your shoulders and figure out where your finger tips hit your legs. Now pull your shoulders up and figure that out. Mine is about 3"-5" difference. That equals an extra 3"-5" to pull the bar. Let your shoulders hang and reduce the range of motion.

I did not disagree to be an ass if that is the way it is coming across, but that is just the way Louie and others from Elite Fitness have mentioned it and how it has worked for me. Sorry again. I will say thank you again for spotting my imperfections. If I can fix them slowly I will be able to do well at the meet in February.

Young&Hungry
12-29-08, 11:03 pm
Thanks man. I realized just recently that I should pull my chest up, but I think that shoulders down is better for deadlifting. Think of it this way droop your shoulders and figure out where your finger tips hit your legs. Now pull your shoulders up and figure that out. Mine is about 3"-5" difference. That equals an extra 3"-5" to pull the bar. Let your shoulders hang and reduce the range of motion.

I did not disagree to be an ass if that is the way it is coming across, but that is just the way Louie and others from Elite Fitness have mentioned it and how it has worked for me. Sorry again. I will say thank you again for spotting my imperfections. If I can fix them slowly I will be able to do well at the meet in February.

You are correct, I worded that totally wrong. The chest should be up like a gorilla chest but the shoulders should have a droop to them. I always had trouble clearing the floor when I pulled sumo. If I could get the bar literally a milimeter off the floor, I nailed the lift. Never had lockout or even getting the bar to the knees, it either went all the way or not at all. Jerry, a powerlifter at Gold's taught me to let my shoulders hang a little and lead with them. Nevr had a problem moving the bar after that. The timing precision of sumo is one of the reasons I've switched to conventional, hahahaha.

painisprogression
12-29-08, 11:53 pm
You are correct, I worded that totally wrong. The chest should be up like a gorilla chest but the shoulders should have a droop to them. I always had trouble clearing the floor when I pulled sumo. If I could get the bar literally a milimeter off the floor, I nailed the lift. Never had lockout or even getting the bar to the knees, it either went all the way or not at all. Jerry, a powerlifter at Gold's taught me to let my shoulders hang a little and lead with them. Nevr had a problem moving the bar after that. The timing precision of sumo is one of the reasons I've switched to conventional, hahahaha.

That is the issue with sumo. It is all about form. If your form is off by 1% then you miss the lift. Conventional on the other hand you can just man handle if needed. I normally pull conventional and had a 523 lift in competition, but I am using sumo now for strength in the hips and flexability. I am not sure which I will be using. During training I am alternating between lifts. I want my sumo to be just as strong as conventional.

painisprogression
12-30-08, 12:23 pm
90% x3x2 (Kennelly) @ 270

2 Board Triples
270x2x3
295x2x2
300x2x1

Floor Press 4x5
J.M Floor Press 4x8-10
Rear Laterals 3x10

Kennelly Cycle is coming to a close soon. I took the weight today. I was supposed to do triples with the weight and honestly could have gotten them, but the arm is still bothering me. I kept getting the first 2 reps, but the 3 would make it about half way up and stall out. What do you expect though trying for 3 reps with 90% of your 1RM. Same thing happened with the board presses. Things just stalled at about the height of a 4 board.

painisprogression
12-31-08, 11:14 am
Nothing much really occurred today other than just getting a little blood flowing. I have to say that I have a knot in my trap and upper back that pisses me off, but with some foam rolling daily it has gotten significantly better.
I did an extensive warm up today which I guess I will write down now.

Joe DeFranco’s 6 Upper Movements
#1 Foam Roll Upper Back – 15 times
Foam Roll Left/Right Upper Back (twist slightly to left/right) – 15 times
#2 Foam Roll Right and Left Armpit – 15 times each
(don’t roll actual armpit, but rotate slightly backward to hit muscle behind armpit)
#3 Shoulder Capsule Stretch – 30 Seconds
#4 High Cable Chest Stretch – 30 Seconds
#5 Lat Stretch – 30 Seconds
#6 Broomsticks/Band Rotations – 10 times

Neck Rotations 5/5
Shoulder Rotations 5/5
Arm Swings 10
Hip Circles 5/5
Side Bends 5/5
Ab(Ad)ductor Swings 5/5
Mountain Climbers 20
Groin Stretches 10
L,T,W,Y Raises 5

Actual GPP Work
Incline Explosive Raises (Elbows at your side like close grip) 4x12
(Move as fast as possible and lock elbows at top)
Bradford Press on Seated on Stability Ball 3x12 (Bar Only)
Close Grip Bench 50 Explosive Reps (Bar Only)
Standing Straight Bar Face Pulls 3x10

Training vids from yesterday

2 Board Press @ 290x2
http://www.youtube.com/watch?v=UB-fSP9LSFY
J.M Floor Press (kills triceps)
http://www.youtube.com/watch?v=_sCjPLuQ3XI

painisprogression
01-02-09, 7:19 am
ME Squat (Parallel Box)
Bar x 2x10
135x2x5
245x2x5 (Added ½” & 3/8” Chains)
335x3
385x2
385x2 (Add Briefs)
425x1
425x1 (Add TRX)
475x3x1
485x1

Single Leg Green Band Curls 3x10
Chest Supported Rows 3x10
Heavy Reverse Sled Drag from Belt (5 trips adding a plate up to 280lbs)

painisprogression
01-02-09, 7:33 am
TRX ME Squat @ 475
http://www.youtube.com/watch?v=KBEEp51RntU

TRX ME Squat @ 485
http://www.youtube.com/watch?v=CLrn2RBUTvA

painisprogression
01-03-09, 4:24 pm
4 Board Doubles (Rage X) ½” and 3/8” Chains (30lbs @ Top)
135x5
135x5
185x5
225x3 (Added 4 Board)
275x3
295x3
315x2 (Rage X)
335x2
355x2
375x2
395x2 - http://www.youtube.com/watch?v=nQN3JMilx4s
375x1 (Hit Chest) - http://www.youtube.com/watch?v=BcQTM2HInxc

V-Bar Pushdowns 5x10
Face Pulls on Chest Supported Row Machine 5x10
Dumbbell Cleans 4x12

Tendonitis still hurts and stalled the bench again. I am going to hit some floor presses next week, probably raw, but might try the shirt.

painisprogression
01-06-09, 12:40 pm
This past weekend was hard. I was not able to get any logs done so here is everything from Sunday and today

DE Squat (Done Raw w/ Doubled Mini Band @ Bottom)
42.5% 8x2 @ 205
(Should have been 52.5%, but raw w/ the mini’s turned out to be a lot of tension)
Full Squats 225x10 1 set
Suspended G/M 4x5
Assisted Glute/Ham Raise (No machine just hooking legs under abdominal bench)
Standing Abs 4x12

DE Bench
70% 8x3 @ 240 (Straight weight cycle)
(Grips: 3 w/ index on smooth, 2 a thumbs length from smooth, 3 w/ pinky on ring)
Low Incline Dumbbells 5x5-6
J.M. Floor Press 4x5
Cable Side Laterals 3x10-12

***First off, my hamstrings are so tight it is insane. I have stretched and everything, but nothing has helped. It’s cool though because I have missed this feeling. I was going to heavier, but I did not feel like putting my gear on. I still had a fairly wide stance though. The suspended G/M was the real killer. Just the concentric portion starting below the navel.***

***I decided that I wanted to get a little more speed. I was in pain because of the tendonitis so I took a wrist wrap and wrapped it tight around the upper forearm below the elbow. The speed increased and everything felt fine about 4 sets in. This felt heavy, but it will speed up in about a week or so.***

***Important*** I have a Rage X that is a size 48 and has pissed me off for months. I decided to take a measurement of my shoulder circumference yesterday. When you measure the shirts the website says that you take your measurements and add 2. I had a 46” measurement and bought a 48 shirt. Yesterdays measurements were 52.5”. That is a 6.5” growth in 7 months. Insane and I am very proud, but this is something I never thought of, especially when I have been doing everything natural for years. No (legal) pro-hormones for about 3 years now. Anyway I bought a size 52 Rage X at my last meet just to have a practice shirt (being altered for arm size and have not even tried it on yet) and this will be my new shirt.***

painisprogression
01-08-09, 4:54 pm
I am pissed and know I have messed up my training schedule. The holidays have been rough on me and I tried pushing through them and to no avail I believe that I have successfully overtrained for the first time in years. I squatted 515x3 to a high box 3 weeks ago, 480x1 for 3 sets last week and today 450 felt heavy. I have hit 480 in my first competition and now I am worried that I will fail miserably. I need a week to get my head straight. This week starting TODAY will be a deload and a much needed one at that. Then it is on to doing good mornings, zerchers, DE days and more. Getting back to the basics for the last 7 weeks. Next week will be just light accessory stuff. I need to heal an uncomfortable groin problem and tendonitis in my left arm. Everything is going to change today. I am making it change.

****Key note: My last training cycle I was training at 242lbs (22.8%bf) for 12 weeks. I have cleaned up the diet and have dropped to 231.5lbs (20.6%bf) and it has changed everthing. I want the numbers, but I am comfortable at this weight now. I will see what happens, but will eat up to the meet for weigh-ins and not worry about dropping anything. I want to stay hydrated and continue on a path of PR's!****

painisprogression
01-09-09, 6:18 pm
http://cbgpowerlifting.blogspot.com/

painisprogression
01-11-09, 12:36 pm
Agile 8 warm-up
Purple Band Pushdowns 5x20 (GPP Upper)
Single Leg Squats (Chains Around Neck) 5x10
*Glute/Ham Raise (Chains Around Neck) 4x8
Standing Abs 4x12
**Reverse Hyper 4x10
Leg Raises 4x10

* Glute/Ham Raise was done on abdominal board being that we don't have a Glute/Ham machine yet.
**Reverse Hypers were done over the preacher curl with mini bands attached to feet for resistance.

painisprogression
01-14-09, 8:54 pm
Rolling Extensions 3x8x35 (840lbs)
Tate Presses 3x12x25 (900lbs)
Straight Arm Pulldowns 3x10x60 (1800lbs)
Front/Side Laterals 2x15x15 (900lbs)
Face Pulls w/ Band 2x15

Total Weight Lifted = 4,440lbs

I know that this is not of a concern to anybody but me, but I will include the total weight lifted for each movement to see how scattered each training session is. This will help with creating some consistency in my training. As my GPP goes up and recovery enhances these numbers will increase.
(3 sets x 8 reps/set x 35lbs = 840lbs total lifted)

painisprogression
01-16-09, 10:09 am
I have taken the last week off from doing the heavy max effort work that I usually do. I actually feel a bit better now and have the fire back that I almost lost. I will work on a few different things with this next 6 week cycle leading up to the meet on February 28th. I am getting back to the usual Westside ways first off. My schedule because of the de-load will run Saturday to Friday. I know it’s confusing, but I am difficult.
Bench (Saturdays)
Week #1 – Floor Press (Floor Press in Shirt)
Week #2 – 3 Board (Shirt)
Week #3 – Ultra Wide Bench 6RM
Week #4 – Shirt Work (Chains)
Week #5 – Shirt (Opener to Chest, 2nd Sink into towel, 3rd to 2 Board)
Week #6 – Rest (Meet on Saturday)
A lot of dumbbell work will be added in for a little extra strength as well as rotator work and Halbert Swings.

Squat/Deadlift (Tuesdays)
Week #1 – Good Mornings 3RM
Week #2 – Suspended Good Mornings 5RM
Week #3 – Deadlifts (Chains)
Week #4 – Band Good Mornings (Hitting Opener on DE Day in Gear)
Week #5 – De-Load
Week #6 – Rest (Meet on Saturday)
I used to do a lot of G/M, but got away from them due to the frequency of others around me squatting all the time. This made me constantly squat and eventually over train. I could have avoided this, but I was stubborn as hell.

*** I am not looking to set any real PR’s at this meet. I know that it is a sin to think like that, but I have dropped to 229lbs today and have a month and a half to go. I may end up in the 220lb class. A squat I got at 242lbs will feel like a PR at 220lbs. I am just here to beat myself and no one else. September’s USPF Pittsburgh meet is where I want to set some real numbers.

Later

painisprogression
01-17-09, 8:36 pm
Bodyweight this morning was 229.5lbs @ 20.6%bf. I am happy with this as long as my numbers improve. I am aiming for 1300lbs at the meet. I may be able to go a bit higher if these next few weeks go as planned.

Dynamic warm-up & some static stretching of biceps and forearms
Bench
2x5x160
1x5x190
1x3x240
1x3x260
1x0x300 (I will bench 300 again. Last time was @ 242lbs)

3 Board (Rage X Size 52) ****1 Size Too Big****
300x3
315x3
335x3
355x3
375x3
315x2 (Chest)
335x2 (Chest)

Floor Press 5x5
J.M. Floor Press 4x8
Face Pulls (Purple Band) 3x12

I skipped by lat work today due to the fact that I am having issues with a problem that occurred about a year ago. I got thoracic outlet syndrome (fancy term for “something is pushing against my traps and lats causing them to give a bigger pump to my right arm.”) My right arm will turn slightly purple and swell A LOT. This is ok though according to the chiropractor. The only way to get rid of it is surgery and it is not killing me. My back is very thick and strong and I can afford to miss 1 day.

***The Rage X I used is a size 52 that I picked up in Parkersburg at my first meet. The one that I have is a 48 and I am strong enough to touch, but not strong enough to press the weight that it takes to touch. The chest plate is loose, but when I jack it up and set it I can actually use it to my advantage. The weight was light and flying up today. I am back on track and refuse to miss another weight again. I will move back into the 48 eventually when I am strong enough to handle it.***

painisprogression
01-19-09, 4:14 pm
230.5lbs this morning after carb load yesterday

Squat (Parallel Box)
47% (235) – 8x2 w/ Light Bands (Inzer briefs) (3760lbs)
http://www.youtube.com/watch?v=kJKEC4IIuQk
67% (325) – 1x1 w/ Light Bands (Added Metal suit straps down to check form) (325lbs)
78% (375) – 1x1 w/ Light Bands (375lbs)
Deadlift
60% (300) – 8x1 Chains (2400lbs)
Hanging Leg Raises 4x10

Totals: 6860lbs

Had to cut it short, but continued on Monday morning. The speed was great. I did not relax on the box like normal. Relaxing has made my back round at the bottom and made things worse. I will rotate box one week and free DE squats the next.

Super Set (3 movements)
Glute/Ham Raise (Abdominal board still) 4x6
Dumbbell Hammer Curls 4x10
Jump Rope 4x30 Second

Sled Drag (Walk backwards down and forwards back)
4 Plates x 1 Trip
5 Plates x 1 Trip
6 Plates x 4 Trips (Last 3 trips carrying 70lb sand bag)

painisprogression
01-20-09, 9:27 pm
Morning weight: 228lbs

Ok, here it goes. This was a long day and a lot of training occurred. I actually got 3 sessions in today. The first was the DE training session, second was conditioning, and third was another small GPP session. I actually feel really good and hopefully can do this a little more often.

Session #1
Warm Up
Purple Band Smith Plex 2x10
Pull Aparts 2x10
40% Bench w/ Chains – 8x150x3 (3600lbs)
Dumbbell Bench – 100x6, 2x80x10 (2200lbs)
Chest Supported Rows – 4x90x6 (2160lbs)
Chest Supported Face Pulls – 2x90x10, 2x45x10 (2700lbs)

Total: 10,600lbs

Session #2
3 2 Minute Rounds (12 minutes total)
(Heart Rate was 180bpm at the end of each set and about 120-130bpm at the start)
Burpees
Close Grip Plyo Pull Ups
8lb Ball Slams Jumping Jacks
(1 minute slow on recumbent bike to check heart rate, 1 minute rest)

Session #3
Ab Wheel – 3x10
Green Band Push Downs – 3x10
Traction Work w/ Green Bands (Shoulders and Lower)

painisprogression
01-22-09, 4:07 pm
228lbs Pre-Training

Good Mornings (Shoulder Width Stance) 3RM
(Hit straps about 42” above ground, little higher than navel)
3x135x5 (2025lbs)
2x225x3 (1350lbs)
1x245x3 (735lbs)
1x265x3 (795lbs)
1x295x3 (885lbs)
1x315x3 (945lbs)
1x315x3 (Chains Added) (945lbs + Chains)
1x335x3 (1005lbs)
Total: 8685lbs

Cable Pull Through 2x80x12, 2x100x12
Hip Machine 2x150x12 (All Angles)
Plate Pinches w/ both Hands @ 6 Reps
(All plates were flat standard plates placed back to back gripping flat surfaces)
2 10's
3 10's
4 10's
2 25’s
2 35’s
2 45’s

I have a clip of the 335 w/ Chains Good Mornings that I am going to post when I get home. I will put that up at about 3pm or so. All weights felt really light. I really missed doing G/M because it is a move that I am really good at, for me at least. I really feel that it converts nicely into my squat and deadlift. This meet will be a good one I hope.

If I can get to about 225 (I raised my calories slightly) I will cut to 220 for the meet. If I am at 230 I will just fit in anywhere I can. A light ass 242lbs I guess. I filled out my application for the 220 class though and will send in the form today.