View Full Version : Powerfreak's War To The Worlds
Powerfreak
12-22-09, 7:31 pm
I don't have a date yet, and I will have to do a qualifying meet somewhere in my cycle, but it will be an SPF meet. That seems to be where all of the heavy hitters are now, and that's who I'm after.
There will be many battles to fight through in this war, and I just got hit with the first one, a "temporary layoff" from my job,(Merry F'in Christmas) about 90% of the company got the same thing.
So my plans for training at Brute Strength once a week just got kicked square in the nuts, but it will come in time, as in any battle I just gotta adapt to the current conditions,overcome and push forward.
My official training started this past weekend at Brute Strength Gym. It was a great session that consisted of both squats and deadlifts. It's about a 3 hour ride so I needed to get as much done as possible.
It went something like this.
Squats(mono-lift) I have not used this in quite some time but my stance and set-up seemed to come back pretty quick. Nothing to crazy with the weight right now, don't wanna break before I get started.
Warm-up Just the bar (55 lbs.)
2 X10
235 2x10
325 3x4
415 3x4
505 3x4
Deadlifts
135 2x8
225 2x8
315 3x4
405 3x4
By this time I was feeling pretty much gassed, so I called it a day and headed out on the trip home.
Overall felt pretty good. It's gonna take a little while to get my stance,form etc. back on track for both lifts.
All in good time.
Today 12-22-09
Bench assistance work
Back in the old gym close to home, barely the basics in equipment here.
Reverse grip bench (smith machine) nobody in the gym but me.
warm-up
3 sets just the bar/machine whatever. This is an old ass machine, not like the ones ya find in the fancy gyms that you can lift the bar with your finger,damn thing is actually pretty heavy lol. 3x10
135 2x8
225 3x6
300 3x3
Floor dumbell extensions (you'll figure it out)
25lbs 1x10
45lbs 1 x10
55lbs 3x8
Cable press downs (on lat pull )
100lbs 4x8
t-bar rows
3 plates 3x10
Lat pull downs
120lbs. 4x10
core work
Grappler
1 plate 4x10
I have to rework my cycle a bit since I wont be back at Brute Strength for awhile.
Next training session, what ever it end up being will be on thursday.
brandonA
12-22-09, 10:02 pm
The Freak is back with the sickness. Im going to have to stick around and see what the heavy hitter has in store for the SPF...Good to see you back in the gym big guy...much love to the family..
-B
G Diesel
12-22-09, 10:48 pm
Bring the noise Powerfreak... Looking forward to witnessing the rebirth.
Hope you and yours have a wonderful holiday season bro. Keep your head up and your eyes on the prize.
Peace, G
Powerfreak
12-22-09, 10:52 pm
The Freak is back with the sickness. Im going to have to stick around and see what the heavy hitter has in store for the SPF...Good to see you back in the gym big guy...much love to the family..
-B
Good to hear from ya Bro'
This is gonna be straight hardcore shit from here on out, ain't no pretty fancy equipment right now, just old school garage style shit.
Powerfreak
01-07-10, 12:21 pm
Thankfully all of this holiday crap is over. Never have been a fan. Just screws up gym schedules, work, the bank,etc.., have to attend the family gatherings and so on.
Today was bench assistance day.
reverse grip- (smith machine)
3 sets just bar, warm up
3x 135? x8
4x 225? x8
J.M. Presses ( smith Machine)
2 x 8 bar weight
4 x 155? x 8
Tate presses (incline)
35 lbs. 2x8
45 lbs. 2x8
55 lbs 2x8
T- bar rows
3 sets 4 plates x8
core work
Grappler
4 sets w/1 plate x10
Had some other workouts during the holiday period, but I didn't remember to write em' down.
Bench seems to be coming along ok.
Deadlift
On the days that I pull, I will only do singles after 2 warm-up sets with 135, working up in weight util I feel that I am one set away from a max pull or until I simply feel spent.
Once I get back in the 7's I will regroup.
Outside of that will be mostly assistance work.
As for squats, unfortunately. I cannot squat at the gym I currently train at, (no rack), and with being temporarily laid off from work I can't afford the trip to Brute Strength right now, so I am limited to leg press, extentions and curls, which of course is driving me fucking insane.
I should be going back to work on the 18th, once I can get a steady income again I wil be back at Brute. Also the plan is to move to the area in the next few months, then the training can really begin.
Powerfreak
01-12-10, 12:32 pm
Bench day
Gotta take it real slow with bench, it's never been a good lift for me (best comp. 635)
My bench day doesn't really consist of much.
warm-up
just the bar
2x10
135 2x 6
225 2x3
245 1x2
275 1x1
315 1x1
335 1x1
Reverse grip machine( light)
200? 4x10
Core work\grappler
1 plate 4x10
I have another day that I use for my bench assistance work.
It gets a little frustrating not being able to push the way I used to, keeping in mind that this is gonna take a little while.
Things should improve considerably once I get back to Brute.
G Diesel
01-12-10, 12:49 pm
Bench day
Gotta take it real slow with bench, it's never been a good lift for me (best comp. 635)
My bench day doesn't really consist of much.
warm-up
just the bar
2x10
135 2x 6
225 2x3
245 1x2
275 1x1
315 1x1
335 1x1
Reverse grip machine( light)
200? 4x10
Core work\grappler
1 plate 4x10
I have another day that I use for my bench assistance work.
It gets a little frustrating not being able to push the way I used to, keeping in mind that this is gonna take a little while.
Things should improve considerably once I get back to Brute.
It will come back fast brother... No doubt. Thank God for muscle memory. Think of it this way, some guys will train their whole lives and never even touch 335. Keep going hard.
Peace, G
how the hell did i miss this thread?? Subbed brother.
Powerfreak
01-14-10, 12:39 pm
Deads today
Light lat pulls 3x10
I only pull singles on this day
after warm-up with 135 2x10
225x1
315x1
315 x1
405 x1
495 x1
495 x1
good mornings
155 4x10
Still got alot of cobwebs to dust off, really chompin' at the bit to get back to Brute Strength Gym.
That will probably start sometime in the middle of Feb. Then the real training can begin.
NJC_Manhattan
01-14-10, 2:37 pm
That is some heavy lifting. Im in for this one
mritter3
01-14-10, 2:42 pm
def. subbed for this one brother....
The FREAK is back!!! glad to see you back in the mix!!! go get em!
Powerfreak
01-21-10, 2:51 pm
Bench
Warm-up 135x8x3
225 3x5
245 3x5
265 3x3
315 2x2
rack lockouts
5" 225 3x10
bar at chest level
225 4 x 8
mritter3
01-21-10, 3:15 pm
nice workout powerfreak....i see your getting back in the swing of things a bit.
Powerfreak
01-22-10, 2:45 pm
Back
Rack pulls from knee level
225 x10
225x10
315 x10
315 x10
405 x10
barbell shrugs
315 3x10
lat pullls
4 x10
core work
grappler
1 plate 4x10
mritter3
01-22-10, 2:57 pm
strong ass workout....sets of 10 with some heavy ass weight...keep that up man..
Powerfreak
02-08-10, 1:15 pm
Counting down the days until I can get back to my usual training routine. This pansy ass rehab/maintanance type shit is really getting old, but it won't be much longer. Hell, I can't even squat at the gym I am at now.
I am looking at probably mid-march, Then it wll be time to switch into high gear.
I am not used to being in the back of the pack, not in the gym,not on this forum, and definitely not on the platform.
New gym,new program,new training partners..... tic,tic,tic,tic Wait for it.
Brian Weston
that's the beauty of the weights though Bri... they are always going to be patiently waiting for you. Keep at the rehab brother, and things will come along for you just fine.
Powerfreak
02-08-10, 2:24 pm
that's the beauty of the weights though Bri... they are always going to be patiently waiting for you. Keep at the rehab brother, and things will come along for you just fine.
This is true. Just wish I had the patience that the weights do...lol
I am however greatful for the small gym that I am currently training at. It may not have everything that I need or am used to having, it beats a blank any day.
I just came back,(to the library,no computer at home) from said gym.
Under ideal circumstances this would have been a squat day, but all I have is a leg press.
So... The gym has about twenty 45lbs. plates and 2 100"s.
I start with the 100's and do 2 sets of 10 reps. Then I add a plate to each side and do 10 more reps, then add another plate to each side and do 10 more reps.
I keep this up until all of the 45's are on the machine, then I unload it, each time I remove a pair of plates I do a set of core work with the grappler and 1 plate.
I was all alone in the gym so my having all of the plates didn't pose a problem...lol
In and out in about 45 min.
Brian Weston
always good to get in some core work.... u plate whore. :)
Powerfreak
02-12-10, 9:43 am
Bench day
warm up with just the bar 2 sets 10
135 x 8
135x8
225 x 5
225 x5
275 x 4
275 x4
315 x 2
315 x 2
Rack presses
The only "rack" I have at this gym has no way to adjust the height, so I have to use an old seat "bench" from another old machine.
The way it works (this little bench is only about 24 in. in length and maybe 12 in. wide)
is I slide this little bench into the rack and work my way onto the thing so that my upper back is supported (somewhat) , plant my feet and try to get a little arch, entire lower body is just floating in the breeze, only my shoulders have any support.
The height of this rack is such that the bar, while resting on the rack, is about 2-3 inches off my chest, that of course is the starting point.
Even though this particular set up kinda sucks, i am a firm beleiver in rack presses to build strength in the bench.
135 x8
135 x8
225 x8
225 x8
275 x6
275 x6
Tate presses
40's x 10
45's x 10
50's x 10
55's x 10
That's it for today, back to pull on Sat.
mritter3
02-12-10, 9:45 am
nice workout there powerfreak....tear that pulling up on sat.
Powerfreak
04-16-10, 10:55 pm
Well, shit has not exactly gone according to plan, murphy's law I guess (ASSHOLE!).
I was planning on moving to Norfolk, and training at Brute Strength Gym last month, But finances have been temporarily put on hold, so here we sit. The Wife (NPCCHICKA) and I are pulling our hair out trying to get things moving, she is just as anxious to get back in the game as I am. Norfolk is about a 2 hour drive, which normally would be no big deal, but our car is a piece of shit,and I don't really trust it to get us there and back on a regular basis,so we have to make do with what we have for a little longer.
Don't have a squat rack, THAT SUCKS! so I have decided that I will have to try and squat in an old smith machine, it's pretty much that or an old leg press/hack combo. gonna try out the smith next week.
Bench has been moving along fairly well I guess, I am not far from getting back in the 400's (Raw), Though I am nowhere'e near ready to get back in a shirt.
Deads have been kinda, well, dead. Although that is just a mind fuck at the moment,but it will come around.
The reason I haven't relly been frequenting the board is just out of frustration at not being back in the game the way I would like, not back on the platform and so on.
But as they say this too shall pass....I just wish it would get a fucking move on!
glad to see you stopped in b, even for a minute. give the wife my best, and hope things pick up really soon for ya man
Powerfreak
04-20-10, 1:38 pm
Today was supposed to be a "heavy" bench day for me, but I have apparently straine a pec tie in as well as my right shoulder.
This training without a partner is for the fucking birds,and not just without a partner, but nobody in the gym.
This injury was caused be trying to take the weight out of the rack and remain set up at the same time,.......Ain't fucking possible.
So, anyway, this is the shit that I ended up with.
warm-up
bar x 2x10
135x2x10
225x2x6
245x2x4
275x2x2
315x1x pain
315x2xmore pain
was supposed to work up to the 400's . Not today! :(
tricep work
close grip bench
135x8 no pain
185x8
225x2x8
275x2x8
staright bar cable tricep press
4x8 I dont know what the hell the weight was, i just set the pin where I can only get 6-8 reps
rolling dumbell extensions
70 x3x8
dumbell crossover extensions
55 x 3x8
Well, thats it
back day tomorrow, probably some deadlifting in order, see how everything feels tomorrow
Powerfreak
04-21-10, 6:32 pm
Well, I tried squatting on a damn smith machine....what a clusterfuck.
Damn machine wont let me follow my grove, so it ende up making me go staight up and down, I am a wide stance squatter(sumo) so I constantly fought the damn machine.
Damn thing nearly tipped over on me twice.
The base of the machine isn't quite wide enough for my normal stance.
On top of this the damn thing is OLD and felt like it might give up the ghost at any minute, so with all of that going against me I had to stick with 405.
I ended up doing 6 sets of six and got the hell out of there before I started swinging a bar at this fucking thing.
All that said, I have no choice but to go right back to the same damn machine and try it again,trying to remember tha i will be back to a mono-lift eventually.
I am hoping to talk the gym owner into at least buying a power rack,even that would be a HUGE step in the right direction.
As shitty as it is right now, it still beats a blank.
Powerfreak
04-22-10, 1:06 pm
Today was the day to pull.
hasn't been going to well as of late, but today I was determined to push all of the life bullsit out of my head for a few hours and get my head in the fucking game,even if the game ain't up to par yet.
Got a good meal in ( 6 pancakes 8:30am ) a cup of coffee and some water, over the next couple of hours started to focus eat more pancakes (5 I think) and started my pre workout drink ( Torrent,Carb Max,Shock Therapy all mixed together), finished that and headed for the gym by 10:45 (only a mile away)
I also had a great call with G-Diesel this morning, helped me get even more fired up to train.
warmup-
Leg curls light 4 setsx10
lat pulldowns light 4setx10
deads
135 x10
135x10
225x6
225x6
315x5
315x5
405x3
405x3
495x1
605x1
495x1
Fucking spent by this time.
I have not had 600lbs in my hands in 2 fucking years!
This might not seem like much to some, and it's a LOOOOONG way from where I used to be,but I came away happy today.
Also did barbell rows.
When I do these I let the bar go all the way to the floor and snatch it back up and into my waist as hard and fast as I can
135x8
225x8
225x8
315x6
315x6
Well, that was it for today. taking the next couple days off.
G Diesel
04-22-10, 1:12 pm
Great talking with you today bro... Good looking workout my brother. Coming back with a vengeance.
Peace, G
Powerfreak
04-22-10, 7:40 pm
Great talking with you today bro... Good looking workout my brother. Coming back with a vengeance.
Peace, G
Always a pleasure Brother. Just gotta try and keep my head in it when it counts.
Brian
prowrestler
04-24-10, 7:52 pm
thats a sick deadlift regardless, im in for this log
great job on deads Brian!!
Powerfreak
04-26-10, 3:45 pm
Well, I have just taken the last 4 days off to recover, that and my work schedule is fukked, I work 12hr shifts 6pm-6am, so I don't get enough sleep on work days, luckily I only work 3-4 days a week. After today im off work til' friday night, so I can get some good training in. Then work fri and sat night , and then layed off for 10 days. Collect unemployment and get lots of good training.
I must be fucked in the head to look forward to getting layed off.LOL
Anyway, training tomorrow, Probably gonna pull. If there are some people there I will have to bench,cause it's hit or miss if I will have any spotters. So I have to take advantage when someones there.
I have a new deadlift cycle that I am gonna try out, since the last 605 was HEAVY as hell.
Hope to be back over 700 by august. all of my deads right now are raw, hell everything is raw. I just started trying to use a belt again, got a little hernia, right in the damn belly button,had it for a few years, but trying to keep it under control.
So, anyway, we'll see what tomorrow brings.
Brian Weston
Powerfreak
04-27-10, 1:44 pm
Started a new program today. Needed to shake things up a little.
The gaoal is to finish the program at 650. I pulled 605 the last time out, but it had been a long time since I had that in my hands, so it was heavy as hell.
i am going to run this program 2 times with the end goal being 750 raw.
My best equiped pull is 788, about 3 yrs ago.
Warm ups-
135x8
225x5
315x1
405x1
working sets:
495 1 set x2 was supposed to be 485 but 495 is easier to out on the bar.lol Just add a plate.
405 4setsx8
405 1set x10
405 1set x6
These were supposed to be 8sets of 3 but I was getting bored, hence the bigger sets
Also the weights used are not exactly at the 75and 60% i just couldn't see doing 487.5 and 390, when 495 and 405 were that close.
Stiff les dead
275 3sets x8
Barbell rows
225 3setsx8
underhand(reverse grip) straight bar lat pull downs
3sets 150x8
Outside throw up x2
This is the most intense workout I have done in some time. I actually prefer to call it violent. Balls out about 2 minutes between sets.
Everything felt great (even the puking part)
Next up will be bench day
Spoke to the owner of my small gym and he said he would split the price of a power rack with me! Now I will be able to squat again! FUCK YEAH!!!! I comin' Back !
Brian Weston
C/P is a great deadlift routine. I have successfully ran it twice and yielded big gains each time.
Powerfreak
04-29-10, 9:55 am
C/P is a great deadlift routine. I have successfully ran it twice and yielded big gains each time.
Yes it seems to be pretty good. I am not ususlly one for following any kind of "specific" program. Usually just train by instinct, but I needed something to jump start my training,as life issues have me a bit distracted, so this helps me with structure in my training,and doesn't require me to think! LOL
I am actually just going to apply this same basic program to my bench training also.
Brian Weston
Powerfreak
04-29-10, 10:15 am
because my deadlift day went so well, i am also going to apply a similar program to my bench.
I am basing this on a goal of a 450 RAW bench.
Bench days can be a litlle stressful for me. Two reasons: One, shoulder,pec tie in injury. Two, never knowing if there will be someone in the gym to spot me.
I never like to take more than 225 out of the rack on my own. There is a lot of shoulder rotation involved that irritates mine. It also forces me to reset after I get the bar out of the rack.
Of course on pull day there were 6 people in the gym (full house for this gym), while I do prefer to have an audience, they weren't really needed.
Yesterday,bench day,.......Ghost town.
I thought that if I really took my time to warm up,someone would show up.
10:50am began warm-up
12:10pm 1st working set......me,the crickets and the cd player
All of this warm-up time seemed to work out pretty well since I was experiencing little to no pain in my shoulder.
My last warm up was 315 x1
Then:
335 x2
275 8 sets x 3
close grip bench
225 x 3x8
incline dumbell press
70 x 3 x8
cable tricep press
150 X4X8
That was it for the day,was out of time. The wife was waiting to train.
I am going to look into doing a RAW meet possibly at the end of the summer. Provided that my numbers are where I want them.
Bench 500
deadlift 700
I have never competed raw before and I think it might be fun not to have to worry about my damn equipment for a change.
This will most likely be a push/pull meet. I do not have the ability to train my squat sufficiently at this time, and anything below 750-800 is not acceptable to me.
Brian Weston
Powerfreak
04-30-10, 8:57 pm
Well, after doing a little research,it looks like my return to the platform will be the weekend of October 23,2010 at the SPF Virginia Open, to be held at Brute Strength Gym in Norfolk,VA.
I was looking at some possible earlier meets to lift sanctioned by the USAPL and/or %100 raw fed, but I found that my lifting style does not fit their lifting guidelines.
1) feet need to be flat on the floor for bench. (I lift on the balls of my feet and press my heels down)
2) the bar MUST come in contact with the chest,not below the sternum. (I bench to my stomach)
There may be more, but no need to go any further, that pretty much does it.
So, it looks like it's gonna be the SPF meet, which is the fed I was eventually looking to get to any way. Right now it looks to be the fed where the majority of top lifters are competing.
The decision to do a full meet or simply bench and deadlift is still up in the air.
This wiil depend on wether or not I am able to get a power rack in the gym so that I may begin training my squat.(that has always been my best lift)
Either way i will be competing "RAW". The SPF alows use of wrist and knee wraps as well as a belt in the raw devision.
I do not have the ability to train for a "geared" meet at this time. Trying to work with squat suits and bench shirts by myself just won't work. So that will have to wait until I can move closer to a gym that I will be able to train with a crew again.
I will also compete in the open division. I just can' bring myself to lift in the "masters" div. :)
This will give me pleny of time to bring my lifts up to where I want them.
I can't begin to tell you how much I am looking forward to getting back on the platform.
Just hope nobody decides to shit on my parade between now and then.
Brian Weston
I refuse to be a sactimonious prick and quietly private message BW on the sly...I am not a summer soldier or a sunshine patriot and I dont give a fuck who knows whats in my head.
That said...I have met only 2-3 people in my life that impacted me in such a strange, and incredibely powerful way...it just doesnt happen that much these days. When I met Brian I knew instantly that I could stand shoulder to shoulder with him and take on whatever came out of hell, I knew without him saying a word, that is a hard mutherfucker. BW and myself cannot be killed...we keep waiting for someone or something to kill us...but we look around everyday and we are still here...strange shit. I always wished we could train together because I know we would feed off each other in a twisted way...but my shit got fucked up and so did his...we never had a chance to take on the world...maybe one day. But anyway; just need to thank BW for standing strong against all odds, and wehter or not you know it...I feel better knowing a miserable fuck like me is alive and spitting in people's faces everyday. Thanks BW.
MACHINE
good luck with the meet prep Brian... I may see you at the meet, just depends on what my work schedule looks like...
Powerfreak
04-30-10, 11:18 pm
I refuse to be a sactimonious prick and quietly private message BW on the sly...I am not a summer soldier or a sunshine patriot and I dont give a fuck who knows whats in my head.
That said...I have met only 2-3 people in my life that impacted me in such a strange, and incredibely powerful way...it just doesnt happen that much these days. When I met Brian I knew instantly that I could stand shoulder to shoulder with him and take on whatever came out of hell, I knew without him saying a word, that is a hard mutherfucker. BW and myself cannot be killed...we keep waiting for someone or something to kill us...but we look around everyday and we are still here...strange shit. I always wished we could train together because I know we would feed off each other in a twisted way...but my shit got fucked up and so did his...we never had a chance to take on the world...maybe one day. But anyway; just need to thank BW for standing strong against all odds, and wehter or not you know it...I feel better knowing a miserable fuck like me is alive and spitting in people's faces everyday. Thanks BW.
MACHINE
Right back at ya Brother!
Powerfreak
04-30-10, 11:19 pm
good luck with the meet prep Brian... I may see you at the meet, just depends on what my work schedule looks like...
Hope to see ya there.
Brian Weston
Powerfreak
05-04-10, 10:37 am
Back to pull again. Kind of a stressfull weekend. Then I ended up in the gym today 2hrs. behiind schedule due to someone else's stupidity.
Thing is, that the average idiot does not understand that each training day is a planned event, and that the planning starts long before the actual day.
Meals,shakes sleep etc. Timing is very important in this plan. We don't just go to the gym "Whenever", we do not "workout" (gay) we TRAIN!!! (at least I do).
I wont; go into the exact details, but what ended up happening was that I was READY to train, psyched,fed, jacked...........then......Nothing. A two hour delay, during which all of my planning went out the window.
Even though I was extemely pissed off, I figured that I could try and use it to get me through my pulls.
I finally got to the gym. Definitely did not have the drive I had 2 hrs. ago, but dove right in.
Warm ups:
135 x10
225 x5
315 x1
405 x1
working sets
525 1 set x 2
425 8 sets x3
My head wasn't right, I should have done a more thorough warm up. The 525 felt heavy and it shouldn't have. My form was not dialed in yet,and actually didn't get there until about three sets into the 425.
stiff leg deads:
315 x 3 sets x8
BB rows :
3 sets X 8
uderhand (reverse grip) close lat cable pulls
180 4 Sets x 8
That was it. Gym was hot as hell, I think I may have sweated out 10 lbs.
Got all my work in despite the bullshit at the beginning.
Next will be bench ( actually getting ready for it right now)
Brian Weston
great deads session, and kick the shit outta that bench brother
Powerfreak
05-04-10, 12:52 pm
great deads session, and kick the shit outta that bench brother
Well, Bench sucked!
Just one of those days I guess.
Once again nobody in the gym to spot. It seems like They are either leaving when I get there,or getting there as I am leaving.
Ot even worth posting what I did. I just tried to get something done. Wasn't even close to the program I was supposed to do.
Just have to regroup and get it next time.
Brian Weston
sorry to hear brother. ill have to come down there and spot ya!
Powerfreak
05-06-10, 9:07 am
This is my second rest day. Back in the gym tomorrow to train legs. No power rack, so it will probably be a mish mash of different shit, power squats,leg press, and maybe some squats on the old smith machine, if the damn thing doesn't kill me in the process.
Hopefully, this won't last much longer. I am looking to order a new Power rack tomorrow or in the next couple of days, Then I can finally get back to squats again.
Deepending on haow long it takes to get this thing , I may be able to do the full meet in Oct.,instead of just push/pull. Either way it still looks, like I will be doing it RAW. I just don't have the help to train with my gear. Hell,not even sure if any of it fits any more. I have been in any of it in a couple of years.
Just getting back on the platform is a big step for me,and I can't wait.
Although I have NEVER gone into competition with any other goal except to WIN.
I don't play for second place, Though that has happened 3 times, and could have been avoided all 3 times, which makes it even harder to swallow.
Anyway, trainig is going pretty good overall I guess.
I stopped by the gym yesterday and caught one of the guys in there and have arranged for him to be my training partner on a fairly regular basis. He is not a powerlifter,(down here I think I am the only one) but he has been trainig for many years so he has a clue, and he's definitely not an idiot. Which, in my experience is a combination not easy to find.
So, we shall see how things progress from here on out.
Still plenty of time to train before the meet.
Brian Weston
Powerfreak
05-10-10, 12:32 pm
First day That I actually had a training partner.
Things just seem to flow so much better when you have someone there to push you.
We went through warm -ups until I reach my first working set of 335 x2. The rest of my sets were supposed to be at 275 for 8 sets of 3, but having some one there to push me, I jumped that weight to 315.
335 x2
315 x 8 sets x3
Close grip bench
225x 3 setsx8 (probably should have been a little heavier but was pretty spent after bench sets)
close grip cable press
3 sets x 8 120lbs.
Rolling dumbell extensions
4 sets x 8 55lbs.
That was it for today. Jumping the weight up on my bench sets really made me work.
Overall a good day.
Back at it tomorrow for deadlift day.
Brian Weston
Powerfreak
05-11-10, 1:16 pm
To be my second day with my new training partner. Got to the gym early to stretch and warm up.
It was starting to look like my new partner was gonna be a no-show on just his second day.
Just as I was starting to get pissed he rolled in.
Warm-ups
135x1x10
225x2x6
315x1x1
405x1x1
495x1x1
First working set
555 1 set x2
455 2 sets x3
455 3 sets x 5
Stiff leg deads
3 sets 315x8
Barbell rows
3 sets 225 x 8
Close grip reverse lat pulls
4 sets 150x8
Over all ended up being a pretty good day. My form is starting to come back to where I don't have to think about it.
Things seem to be moving along nicely to this point. We'll see what happens next week when it starts to get heavy.
Brian Weston
Powerfreak
05-14-10, 9:28 pm
Not much today. Just went in and did some stretching and light back work.
Lat pulls, cable rows etc.
Also did a buch of core work,mainly with the grappler.
Working the couple of nights so I am just gonna get as much rest as I can to get ready to train on Monday.
Still waiting for my damn rack to get here.
Brian Weston
Powerfreak
05-17-10, 4:47 pm
About 5 years ago I broke my leg at work. I used to be in demolition, and while pulling down a block wall,a large piece of the wall broke off (abot 6-700 lbs.) and smashed my lower leg, breaking the fibula in half.
The bione eventually healed, but there was signifigant damage to the muscle tissue.
Over time it seemed to heal up, but i have always had sort of a "dead" spot where i have no feeling on the surface,and that leg always seems to hold ALOT of water below the knee.
I have never really paid it much mind. Until recently.
I have been experiencing alot of pain in the area,that radiates out to my ankle and all the way into my hip joint. The painn gets s bad that it prevents me from sleeping. Although it really has not affected my training.
I finally went to the doctor today and they did some x-rays.
We can see where the bone healed, seemingly o.k., but the doctor said he saw "something" that didn't look right and that he was going to send the pics to the radiologist for further diagnosis since he was not sure .
I will find out wed.
He said that there is the possibility of infection and that my be the cause of the pain.
So, I am going to continue my training for the meet, and see what they come up with.
I refuse to let this shit interfere with my upcoming meet. Hopefully this can be resolved without any surgery.
We will see.
Brian Weston
Powerfreak
05-18-10, 1:29 pm
Well, This morning i got up good and early,as usual, got my food in and started my pre-training shake. Had my head right and called to make sure my training partner was up and moving. He wasn't, and he was out of town so wouldn't be making the workout.
There ain't much that pisses me off more than to find out at the last minute that my training schedule has just been fucked.
I still need to get the work done though and headed for the gym. of course there was nobody there.
This was supposed to be a heavier day, but without any spotters to give me lift offs and such it became a de-load day,which I guess in itself isn't a bad thing. This was actually the plan for NEXT week, so i just did it early.
Since i am getting to be an old fuck, it takes me a pretty long time to get sufficiantly warmed up.
Today everything started out felling heavy.
I usually start warm-ups by doing a variety of different movements.
Cable lat pulls
I use these to get a really good stretch and get the blood flowing.
4 sets 120lbs x 10-12reps
3 different rotator exercises- very light (5-10 lbs.) 20 reps
Stretch triceps
4 sets on the grappler with just the bar
Bench
Just the bar
4-5 sets 10 reps
135 4 sets 6reps
225 3 sets x5
275 2 sets x3
315 2sets x3
335 2 sets x 2
275 5 sets x5
Triceps
Cable tricep press
120 x 2 x8
140 x2 x8
160 x1 x8
180 x 2x 6
Tate press
60 x 3 x 6
Rolling dumbell extensions
60 x3 x 6
T-bar rows
225 x3 x6
Grappler
225 x4 x10
Then it was off to the doctor to get my leg checked out.
I had no idea what my weight was, I figured around 230-235.....WRONG! 5'8" 260lbs
Shit....When I do my meet I need to weigh in at 242. This really is not that big of a deal right now, i have plenty of time. I just didn't realize that I was that heavy.
Either way, my training has actually been going pretty good. The program i have been followig is giving me some pretty good gains. Just have to keep in mind that slow and steady will get me where I need to be, and hopefully keep from a bunch of injuries.
Brian Weston
glad to see that even with your training schedule fucked, you still got in a great session... quick question, when you are on the descending movement for bench, do you go nice n slow, or just let that fucker fall?
Powerfreak
05-18-10, 1:47 pm
Well I wasn't sure if my training partner was going to be there today, so i had my head set as if he wouldn't be.
Did my usual pre-training morning routine, food,shakes etc. and headed to the gym.
There were actually a couple ofpeople there when i arrived.
I am not sure about anyone else, but I always train better when there are people in the gym, just as I love being up on the platform lifting in front of a a couple of hundred ,and sometimes even a thousand or more people.
Any way, I started to get stretched out and low and behold my partner shows up.
So it looked like the day was gonna turn out to be pretty good.
Now, I am still recovering from a rib I popped out last week, but it's not bothering me too much.
I started out with some light cable lat pull downs, about 4 sets.
Also did 4 sets x10 with the grappler and just the bar and then got started.
deadlifts
135 2 sets x8
225 3sets x6
315 2 sets x6
405 1set x3
495 1 setx2
585 x1
This set was supposed to be a double. The weight flew off The floor. Went for the 2nd rep and felt my rib a little so I didn't finnish just to be safe.
Came back down to 315 and did 3 setx6
barbell rows
3 sets 275x8
reverse/close grip cable lat pulls
150 4 sets x 8
Over all a pretty good day.
I am looking for a 750 raw pull for the meet on Oct 23rd. If everything continues on course as planned I don't think it will be a problem.
Brian Weston