View Full Version : Iron Buster: 2007 THSPL State Championship
Iron Buster
02-21-07, 1:52 pm
I'm 18 years old and I am currently powerlifting in the highschool level my senior year. At the moment I'm competing at the 148.5lbs divison. I'm taking this week off before my meet coming up this week on Saturday (2/24/07). These are my current numbers:
Squat: 405
Bench: 290
Deads: 435
Well guys I'd appriciate any tips and advice from yall. I'll keep yall posted on my results and possibly a NEW total...peace
I don't know much about powerlifting..still reading everyone's posts and learning. I wish you the best of luck..I know you will kick ass!
tek52086
02-21-07, 2:25 pm
those are sick numbers at 148. what kind of gear are you using??
make sure you open up with something you know you can SAFELY tripple, you woudlnt want to bomb all 3 attempts.
- tek
Those are some impressive numbers man, best of luck to you this weekend
Dunk
Iron Buster
02-22-07, 1:37 pm
Okay guys I WAS supposed to take the week off but my coach wanted to make sure of my deadlift attempts so he made me do my opener. My opener was meant to be 390, then 410, and finally 430...but yesterday everything changed! My new opener is 410, then 430, and finally 450...hopefully 455. Here it is:
Warm Up:
135 x 10 QDs (quick-droppers)
225 x 10
315 x 10
410 x 1 (Got this one with ease)
430 x 1 (This one too)
I did not attempt the 450-455 because I didn't want to fatigue my hams, traps, and lower back for the meet on Saturday. But I'm confident that I may be able to pull through. I'll keep yall posted on this meet fellas...peace.
Iron Buster
02-22-07, 1:45 pm
those are sick numbers at 148. what kind of gear are you using??
make sure you open up with something you know you can SAFELY tripple, you woudlnt want to bomb all 3 attempts.
- tek
Thanks tek. Right now I'm suping up with TITAN gear both the shirt and the suit. oh and yeah I need to be aware of not bombing out..thanks again..peace
Iron Buster
02-22-07, 1:47 pm
I don't know much about powerlifting..still reading everyone's posts and learning. I wish you the best of luck..I know you will kick ass!
thanks Toni keep reading and gain TRUE knowlege in this sport.
Iron Buster
02-22-07, 1:48 pm
Those are some impressive numbers man, best of luck to you this weekend
Dunk
I appreciate it bro thanks
BEASTOFRAGE
02-23-07, 3:10 am
those are some impressive lifts for a 148! kickass bro!
TB
hey bro, just now read your post,but i was wondering how the meet went for you yesterday
what size school do you go to?
Iron Buster
02-27-07, 1:59 pm
Okay guys, here's the deal...I didn't make weight. I missed it by 1.7 pounds and of course I was extremely disappointed. My weight that day was 150.2lbs. So I had to go up against the 165ers. That was some party. Sorry to disappoint. Here are my stats for Saturday:
Squat: 365, 385, 405
Bench: 265, 275, 285
Deads: 405, 425, 445
Yeah I got my 1135 total but it didn't do shit for the 165 class. I ended up in 7th and didn't even bring a medal. But I got all my lifts and it's all good. Then out of nowhere my coach calls me up and tells me that I made regionals due to guys failing in the 148.5 class. So I'm up and training still; ready for anything cuz you never know. I'll keep yall posted on this gruesome week of my regionals training...thanks and peace.
ps
today is squat day
speedster00
02-27-07, 6:12 pm
Still very impressive numbers for 150lbs. way to go bro...
Big Wides
02-27-07, 6:23 pm
soild bro, keep it up
Iron Buster
02-28-07, 1:32 pm
So Yesterday I killed my legs brutally. I need to make sure I make weight this time so I'm running two miles everyday starting yesterday after my workout. My diet is high protien, low carb...basically egg whites, tuna, lean chicken, and water. My strategy is to be at least 145lbs the night before the meet so that I can pack on the carbs and calories and still be under or perfect in weight. This was my squat killer:
Warm up:
3 x 10 (Leg extensions)
Squat:
315 x 10
335 x 8
355 x 6
355 x 6 (Last two reps were forced)
335 x 7
315 x 10
Leg Press:
6 Plates x 10
8 Plates x 10
10 Plates x 15
Hack Squat:
4 Plates x 10
6 Plates x 10
8 Plates x 10
Leg Extensions:
3 x 12
Well there it is guys...intense! I can't walk for shit right now but hell it's all worth it right? I'll keep yall posted on today's workout...Chest and Tri's...peace
Iron Buster
03-01-07, 2:12 am
Hell ya...another hardcore workout today. My chest and tri's are cramping up like a mother, but man it feels good! Here's today's bench workout (all without the bench suit!):
Bench:-------------------Incline Dumbell Press:
135 x 10 (Warm up)-------60s x 15
185 x 10 (Warm up)-------80s x 10
205 x 10 (Warm up)-------100s x 5 (last rep was forced)
225 x 8
235 x 7-------------------Decline Dumbell Flyes:
250 x 5-------------------50s x 10
280 x 3-------------------60s x 8
295 x 2-------------------70s x 6
305 x 1
That was my chest crusher, but here's the other half of my workout finishing it all off with triceps (I was burned out by the time I got to dips):
(1)Close-grip Bench:----(2)Skull Crushers:------(4)Tricep Pushdowns:
135 x 15----------------3 x 10, 8, 6------------3 x 12, 9, 6
185 x 10
205 x 7--------------(3)Heavy Overhead Extensions:-----(5)Dips (BW):
225 x 4---------------2 x 6, 3----------------------------3 x 6
Tommarow is Deads and I'm psycked! I'll keep ya'll posted guys peace
Looking good man, don't sweat the meet, the big thing you have to look at is you hit your numbers.
Dunk
Iron Buster
03-03-07, 2:31 am
Yo fellas I've finally completed my training (3 lifts) for regionals this week. Deads were killer. Here it is:
Deads:
135 x 10
225 x 10
315 x 10
335 x 8
405 x 5
335 x 8
315 x 10
This is all I got to do due to timing but it was a good hamstring crusher. Although I was still very sore from squat on Tuesday. As ya'll can see from my past workouts, I've gotten a lot stronger! I'm actually priming up right now so I better take advantage. Now I can lift my opener 5x. It's cool. (405). Stay tuned and help out guys with any useful tips...I'd appreciate it. peace
Iron Buster
03-05-07, 1:59 pm
Death...it stops everything. It hinders. And it crushes. Im aware that there is a battle five days from now in which I've prepared for. Weeks and weeks. Tears and blood I've shed paying my dues until I had no more left in me...All i got now is me and God. My grandfather's death yesterday brothers..it destroyed me inside completely. The one man I love with a passion has left this fucking world.
In this house its only grama and Lady now (our dog). In this house its only grief and pain. In this house emotions no longer exist. In this house life to me is suddenly meaningless...But in this heart, my heart, there lies a fire. And this fire, although unsteady and torn sometimes, it can never be put away.
"I'LL MAKE YOU PROUD PA...THE TEARS IN THIS KEYBOARD ARE YOURS"
--LOVE YOU GRAMPS
peace yall
Iron Buster
03-08-07, 1:58 pm
Everyone knows that pain is weakness leaving the body. Still I haven't lifted cuz of pa's funerals. Loved that guy to death. He was my only inspiration. But life moves on and kills me to accept it but I have to. This whole week I'm taking it off of training for pa and grama. My coach is being badass about it and so is my whole team. but my mind is still set on it. I'm ready for anything. Monday will be a new day, a new life, a new beginning. I just feel bad for my legs on Monday cuz they don't know what they got in store for them haha. And chest day will probably put on a wheelchair for the hardcore soreness that I wouldn't be able to walk for two days. but i'm ready...peace
Mr.Totality
03-08-07, 2:02 pm
first, great numbers for your weight. I cant stress enough how impressive they are. In terms of the death, I am sorry to hear about it, but as you have already said it is a motivational factor of the highest degree. GOod luck to you, you got our support
Iron Buster
03-08-07, 3:30 pm
what size school do you go to?
hey bro i read your post pretty late. but the school i go to is Weslaco High School. It's in South Texas and ya its a pretty big school. Our division is the 5AAAAA and our region is region 5. but i'll yall posted on Mondays workout. peace
Iron Buster
03-08-07, 3:32 pm
first, great numbers for your weight. I cant stress enough how impressive they are. In terms of the death, I am sorry to hear about it, but as you have already said it is a motivational factor of the highest degree. GOod luck to you, you got our support
Yo thanks for the support dude it helps alot right now. I'll use this as motivation on this journey man but i'll keep yall posted on Monday's workout. peace
Death...it stops everything. It hinders. And it crushes. Im aware that there is a battle five days from now in which I've prepared for. Weeks and weeks. Tears and blood I've shed paying my dues until I had no more left in me...All i got now is me and God. My grandfather's death yesterday brothers..it destroyed me inside completely. The one man I love with a passion has left this fucking world.
In this house its only grama and Lady now (our dog). In this house its only grief and pain. In this house emotions no longer exist. In this house life to me is suddenly meaningless...But in this heart, my heart, there lies a fire. And this fire, although unsteady and torn sometimes, it can never be put away.
"I'LL MAKE YOU PROUD PA...THE TEARS IN THIS KEYBOARD ARE YOURS"
--LOVE YOU GRAMPS
peace yall
Sorry to hear of your loss bro. God bless you, your family and your gramps.
Big Jawn
03-18-07, 7:15 pm
My sorrows go out to you and your family bro. Bring those emotions to the gym and use them as propullsion into some pr's...I want to see you in the gym, your numbers show that to be your calling.
Revolutionary
03-18-07, 7:22 pm
God Bless Man, sorry about ur loss.... ive experienced this with a real close freind and yea it hurtsss..... jus thank god for the time u had with him and trudge on soldier..... you got this comp. good luck
Iron Buster
03-19-07, 1:55 pm
I want to thank all of you for your support in these dark times. This forum has really helped pull through just by looking back at yalls comments. All I can do now is take care of what I've got and love with all I've got: Grama, Lady, my girl and IRON. Pa's tomb reads, "INTENSITY--the more you sweat in peace, the less you bleed in war." He's told me this Chinese proverb ever since my parents died in a car crash when I was only 6. Pa and Grama have been my parents ever since. You can say I lived by this proverb and applied it in everything. Finally I want to thank my girlfriend and my powerlifting team for being there for me through it all. Her voice soothes me; makes me realize I am still in this war. I love her to death.
Well, I am ready to hit the gym again. This time with a new attitude and fresh goals and a drive that keeps me on task. Today is Squat Day...a new beginning, a new era. I'll have the workout posted by tommarow. This time no suit or wraps...just raw animal training. Cant wait...
wow bro. sorry about your loss. just keep your head up, and keep at it man.
the best of luck to you too.
ill be back.
Iron Buster
03-20-07, 1:35 pm
Ha..it was good. Here it is:
2x10 warm up sets of Leg extensions
Squats
135 x 15
225 x 12
275 x 10
315 x 8
350 x 5 (last rep forced)
385 x 3 (last rep forced)
405 x 1
Hack squat
4 plates x 10
6 plates x 10
8 plates x 8
10 plates x 4
Leg press
4 plates x 10
6 plates x 10
8 plates x 10
10 plates x 7
This was it for Monday. I'm now hitting it in my garage cuz I canceled my gym membership. But my garage is alot more hardcore so I'm diggn it. It feels good again. Today is chest/triceps/calves.
Iron Buster
03-20-07, 1:37 pm
wow bro. sorry about your loss. just keep your head up, and keep at it man.
the best of luck to you too.
ill be back.
I appriciate it man, thanks.
Iron Buster
03-20-07, 1:47 pm
My sorrows go out to you and your family bro. Bring those emotions to the gym and use them as propullsion into some pr's...I want to see you in the gym, your numbers show that to be your calling.
Ya you're right big jawn, im hitting the weights with even more intensity and brute strength. Now that powerlifting season ended, Im starting my Powerbuilding program. thanks man.
Iron Buster
03-23-07, 1:33 pm
It went well. I've been loading up the carbs and packing on the whey. I'm consuming about 210g of whey a day and taking in about 3,000-3,500 calories a day...but I'm already growing pretty quick. As solid as I feel at this point, I'm still training semi-heavy and most of the time pretty heavy. My weight during powerlifting was hanging at @ 150lbs... now its a different story. As I've gone up in weight, so I have in strength and mass. It's great. These are my current stats:
Weight: 162
Squat: 425 raw
Bench: 300 raw
Deads: 470 raw
My next post is my bench workout
Iron Buster
03-23-07, 1:47 pm
First I stretched my shoulders, triceps, and chest pretty good and got on the bike for 5 min. Then I was off:
Bench:
135 x 15 x 15
170 x 10
225 x 10
245 x 8
265 x 5
285 x 3
285 x 1
Incline Dumbell Bench:
65s x 15
75s x 12
85s x 9
95s x 6
105s x 3
Flat Dumbell Bench:
65s x 15
75s x 10
85s x 7
100s x 5
Then It was time for triceps.
Overhead Extensions Superset w/bw dips
5 x 8-10
Skull Crushers
4 x 8-10
Cable pushdowns
4 x 8-10
Raised Smith Machine Calve Raises
5 x 15
Theeeeeeeeeeeeen...I was dead. right after my workout I took in 50g of whey and 5g of creatine and chugged it down with an animal pak. Shit i couldn't even write an essay in school. but it was worth it (big smile on my face). Ite thanks for checking up guys...peace.
Iron Buster
03-26-07, 1:44 pm
Well I'm starting fresh. I've concealed a new plan, routine, and most importantly a new journey all together. Today is a monday and I'm hitting Chest, back, and calves. I'll have it posted by tomarrow once I've completed my workout.
Iron Buster
03-28-07, 2:55 pm
started with a 5 min warmup cardio session and followed with some stretching. (Never stretch cold muscles) I did some abs for a good 15 min. Then, I thats when I started throwing some iron around:
Bench Press:
135 x 15 x 15
185 x 10
225 x 10
245 x 10
265 x 8
285 x 5
(Next week I'll go up weight, i kinda got these numbers with ease and raw too)
Incline Press:
135 x 15 x 15
225 x 6 x 6
245 x 2 x 2
Tri's were next...it went:
SKull crushers superset w/ overhead extensions
5x5
brandona
03-28-07, 4:43 pm
Looking strong bro, sorry to hear of your lose ( sorry it's a bit late)...your short trip through life has not been easy, but as far as i can tell it has strengthen your heart and mind as well as your body.....your a strong kid and will go far....keep it up and give your grandma a hug for me....
-B
Iron Buster
03-30-07, 1:30 pm
Looking strong bro, sorry to hear of your lose ( sorry it's a bit late)...your short trip through life has not been easy, but as far as i can tell it has strengthen your heart and mind as well as your body.....your a strong kid and will go far....keep it up and give your grandma a hug for me....
-BI appreciate it...and i didn't have to give her a hug cuz she herself read your message. Her eyes watered up bro. thanks again
brandona
03-30-07, 1:33 pm
I appreciate it...and i didn't have to give her a hug cuz she herself read your message. Her eyes watered up bro. thanks again
Any time brother..I love my grandma more than anything...stay strong bro. keep it up in the gym..
-B
Iron Buster
03-30-07, 1:47 pm
Like always, i did some 5 min cardio warmup and then stretched pretty good. Ever since powerlifting ended, I had to return my equipment to the school and so I've been training raw power. So It went:
Pre supp: Superpump250, BCAAs
Deads:
135 x 15
225 x 15
250 x 12
315 x 10
375 x 8
405 x 6
425 x 3
450 x 1
Straight-leg Deads:
135 x 10
180 x 10
225 x 10
Super set : leg curls/shoulder shrugs
4 x 10
Good Morning:
3 x 10
Hammer strength Dead lift Machine:
4 x 10
Post workout supp: 50g whey, 5g creatine, glutamine, animal pak
Since I started Powerbuilding, I've been growing from my legs, chest, back, and arms pretty rapidly. It's looking freaky but nicely done. (thanks pa for the genetics haha) I really need to weigh myself, maybe I gained couple lbs. So anyway, today is back and bicep (my lowerback is already crushed from deads.) I'll keep it posted.
p.s. I'm starting a new workout plan Monday and I'm probably gonna need to move this forum to MY JOURNEY. so Give me some feedback guys...peace
Hey man,
Deads are looking good, also the stiff legs are good.
Dunk
Iron Buster
03-31-07, 6:21 pm
Hey man,
Deads are looking good, also the stiff legs are good.
Dunk
thanks bro. It feels so awkward without the suit and all but I'm gonna have to get used to it. Maybe later I'll buy a TITAN or an INZER. see how it goes.
I've never deaded or squited with a suit, just started using knee wraps this cycle. Those are working really well for me right now. If you get something you'll have to let me know how it works for you.
Dunk
Iron Buster
04-01-07, 1:24 am
Sure man I'll give you the heads up. and ya knee wraps are awesome; more "explosion"
Pokoritel
04-01-07, 2:22 am
I followed your workouts, and I must say you are very powerful mentally and physically. Sorry about your loss brother, and I am sure he is proud of you. Unleash hell, and kick ass at your competition!
Pokoritel
04-01-07, 2:25 am
I was just curious. I never went to a powerlifting competition nor have I ever tried out one of those suits. Do they really give you a lot of extra power?
Iron Buster
04-02-07, 1:36 pm
First of all, thanks for your support bro. Over time, I know I've gotten stronger not only physically and mentally but most importantly, spiritually. The little success I've achieved is not mine to define. It's God's. Without Him I wouldn't have made it. Yes I'm still bleeding from the past, but I've learned to use those tears for good instead of hate and anger. Thanks man
About the suit: In our school, we use TITAN shirts and suits. At first I had to get used to them and really feel the extreme tightness crush my legs along with my traps, arms and chest. The intensity, for one, increases tremendously due to the fact that you're not comfortable (at first) and the weight you are pulling is about 10%-20% more just in workouts. But at the end, when you've adapted to it, you won't want to lift without a squat suit on a squat day, trust me. But it most definitely gives you an edge on power training and even growth.
Iron Buster
04-02-07, 1:38 pm
oh and awesome sig dude. gets me good
Nice volume, keep up the hard work.
Iron Buster
04-10-07, 1:53 pm
I Squatted Yesterday. Hell fucking yeah! I hadn't done squat for a while so I was hungry for it. I'm sore as hell can be but it's all worth it, even when friends here in school are already asking me if I shit myself cuz I can't walk right fellas lol. Had a good bicep burn too. I never put up my bicep workouts but here it is 100% raw:
Squat:
135 x 15 x 10
225 x 15 x 10
315 x 10 x 8
375 x 6
405 x 2 x 1
Leg Press superset w/Leg Extensions
5 x 8
BICEP WORKOUT
Barbell curl
65 x 15
75 x 15
85 x 12
95 x 10
115 x 6
Supinated Seated Dumbell superset w/Preacher curl
4 x 10
Concentrated Seated Curl
3 x 10
Overall, a good workout. I just started taking some new glutamine for recovery... I need it! I chugged 50g of whey, 5g of creatine, and 5g of glutamine in one shake 5 minutes right after work out. My diet started yesterday. Of course it's a mass plan but it also assists my ab training and cardio. (and i absolutely fucking hate cardio) Ite guys, peace
brandona
04-10-07, 2:04 pm
Looking good man...nice squat day....
-B
Iron Buster
04-11-07, 1:22 pm
I'm still sore as hell from squats and my biceps kicked in this mornin. My body is a growing, recovering machine right now! Bench was yesterday. Here it went:
Bench:
135 x 15 x 15
185 x 10
225 x 10
245 x 10
265 x 9
285 x 5
300 x 2
Incline Bench with Barbell:
135 x 10
185 x 10
225 x 7 x 7 x 5
Decline Flyes:
5 x 6
TRICEPS
Close Grip Bench Press:
135 x 10
185 x 9
225 x 5 x 5
Skull Crushers superset w/BW dips
4 x 10
Heavy Seated Overhead Extensions
3 x 5
There was a light jog (1 mile) after the workout following with abs. I couldn't take my protein right after cuz I would've puked it out lol. So I took it 15 min after the cardio session. I fucking hate cardio.
Cyrus The Virus
04-11-07, 1:36 pm
Just read your post for the first time today, great numbers. When is your next meet?
Iron Buster
04-11-07, 1:48 pm
Appreciate it man. Well I won't be competing anytime soon. Right now I'm just finishing up high school. I already turned in my powerlifting suit and all so first I need to buy that stuff. But if anything, I'm still up and training for local meets and then somehow earn my way up to the big leagues someday as a powerbuilder. First I need to show everybody what I'm capable of if I really put my mind to it...you know what I mean. But bro, I'll let everybody know of my next upcoming meet here in the valley with pics and vids ite, peace brother.
tek52086
04-11-07, 2:57 pm
looking strong man. keep that volume hard and heavy.
do you have access to any boards or a cage to do lockouts?
Iron Buster
04-12-07, 1:11 pm
looking strong man. keep that volume hard and heavy.
do you have access to any boards or a cage to do lockouts?
Thanks man...I really don't know what a "cage" or "lockouts" are and I have no idea what having "access" means lol. So can you explain what that is? haha sorry Tek.
Thanks man...I really don't know what a "cage" or "lockouts" are and I have no idea what having "access" means lol. So can you explain what that is? haha sorry Tek.
A cage is like the power rack and you can use this to do lock outs (the top portion of the lift) Louie Simmons recommends doing the board press instead of doing a pin press i nthe cage b/c the weight does not get transfered correctly. If you would like I will try and find the article. But your bench is looking pretty good man nice job!
Dunk
I fucking hate cardio.
You and me both brother.
Nice Benchin'.
Iron Buster
04-13-07, 1:23 pm
A cage is like the power rack and you can use this to do lock outs (the top portion of the lift) Louie Simmons recommends doing the board press instead of doing a pin press i nthe cage b/c the weight does not get transfered correctly. If you would like I will try and find the article. But your bench is looking pretty good man nice job!
Dunk
Its sounds intense. Thanks for the answer bro. And dude, I'd appreciate it
Iron Buster
04-13-07, 1:37 pm
Right now, my chest and triceps are fucked. The workout I had simply outworked me haha. Ya dudes, what sucks was that I couldn't have not one good meal that day and now I'm paying the price of slow recovery...I'm already feeling it. So of course I'm taking in more than enough whey and glutamine. Here was my deads:
Deads (raw):
Warm up 135 x 15 x 10 (Stiff-legged)
225 x 10
315 x 10
405 x 7
450 x 3
475 x 1
Hack Squat:
4 x 5 Heavy
Leg curl:'
4 x 8
Hypers:
3 x 15
Shrugs from top portion of the deadlift:
4 x 6 Heavy
I was gonna do back, only that I had to do some errands for grama in the bank before they closed lol. So once I got back, I just ran the mile and did abs. Once again; I fucking hate cardio
Cyrus The Virus
04-15-07, 2:04 pm
I hate cardio too but you just got to suck it up and do it. I am waiting for the werather to get a little nicer so I can go outside to do mine.
Hey bro, keep tearin it up.
Iron Buster
04-16-07, 1:10 pm
So I finally did back right after church on Sunday. Shoulders were also executed. It went:
Pull-ups wide grip
4 x 12
T-Bar Row
4 x 10
Pull downs
3 x 10
Cable Rows
3 x 7 Heavy
One arm Bent over Rows
3 x 10
Military Press
5 x 8
Upright rows
4 x 8
Dumbell Laterals
3 x 10
and that was about it. Overall good workout and chugged 50g of whey, 5g Creatine, and took some glutamine too. Today I got squat again. I want to get that 405 at least 4 or 5 times.
Iron Buster
04-17-07, 1:21 pm
man was that a good quad killer! I was jacked for the workout all day but i didn't want my battery to run out so I had to keep my cool. shit my testosterone levels were running fucking high so i also had to control myself a bit around my girl lol but she understood haha. here it went:
Squat:
135 x 15 x 10
225 x 10 x 8
315 x 10 x 8
375 x 7 x 5
405 x 4 x 2 (hell ya I reached my 405 rep goal!)
Leg press superset with hack squat:
4 x 10 x 8 x 6 x 4
Lunges superset with Leg Extensions:
3 x 10
damn was it good. My legs are torn to pieces right after I took my 50g whey, 5g creatine, and glutamine. I weighed myself after my cardio and ab session and weighed in at 167lbs. I won't max out til about another month but ill keep it posted...peace
Cyrus The Virus
04-18-07, 11:14 am
Congrats on reaching your goal for 405. Those are awsome numbers.
tek52086
04-18-07, 2:20 pm
good numbers man, keep it up
Iron Buster
04-25-07, 1:17 pm
sup yall. I've been away for quite some time now, since I was outa town. but i'm back and ready to lock n load. squat's today (along with biceps if I got the time cuz i work at 5). I'll post how it went today for me.
Iron Buster
04-26-07, 1:15 pm
well all the squat racks were being used by the damn girls volley ball and basketball teams not to mention track. I was pisst but instead I just did biceps and triceps and burned out with giant sets galore. It went:
Arms:
barbell curl
4x 10, 10, 8, 6
skull crushers
4x 10, 10, 8, 6
Hammer curls
4x 10, 10, 8, 6
Overhead Extensions
3x 10, 7, 5
thats all folks :l not what I expected. so fuck it im taking a squat rack early during 8th period to do my damn squat. Im dragging but I need to keep my mass diet in check. I went down to 163 so I really need to step up my game.
Big Jawn
05-09-07, 12:26 am
Looking forward to an update bro, stay at it.
Iron Buster
05-09-07, 1:46 pm
Yesterday I squatted. It went:
Squat:
135 x 15
225 x 10
315 x 8 x 8
405 x 2
Leg extensions:
3 x 12
Leg curls:
3 x 12
Stiff Legged Deads:
4 x 10
That's it for now.
Big Jawn
05-09-07, 5:12 pm
Yesterday I squatted. It went:
Squat:
135 x 15
225 x 10
315 x 8 x 8
405 x 2
Leg extensions:
3 x 12
Leg curls:
3 x 12
Stiff Legged Deads:
4 x 10
That's it for now.
Now thats some squat volume!
Iron Buster
05-10-07, 1:36 pm
yo thanks for the props jawn... I need to get back up to repping 405 x 5. I'll get it
Iron Buster
05-15-07, 1:11 pm
Alright guys, I did some squat and since I'm now powerbuilding, I've incorported new things. Here it is:
Squat
135 x 15
350 x 5 x 5 x 5
225 x 12 x 12
135 x 30
Leg extensions
4 x 10
Leg curl
4 x 10
Lunges
3 x 8
I took 50g of whey, 5g of creatine, and 5g of glutamine RIGHT AFTER
Iron Buster
05-15-07, 1:12 pm
Alright guys, I did some squat and since I'm now powerbuilding, I've incorported new things. Here it is:
Squat
135 x 15
350 x 5 x 5 x 5
225 x 12 x 12
135 x 30
Leg extensions
4 x 10
Leg curl
4 x 10
Lunges
3 x 8
I took 50g of whey, 5g of creatine, and 5g of glutamine RIGHT AFTER the workout. I am currently getting sick of all the water I'm fucking taking in but it's a must. Ill be posting a video of me doing squat and bench. peace
hazarddude334
05-15-07, 7:05 pm
i would suggest for shoulder day or work out start with seated miltary press and do like 6 4 2 6 for reps and make sure there all heavy were u barely get them and dont do full ROM bring the bar down to chin level and your bench will go up. it has worked for me dont allways do it but give it a shot for two weeks and im pretty sure u will see your bench go up
Iron Buster
05-16-07, 1:42 pm
ya bro...i really do hammer my shoulders just that i don't put it on the forum lol. I usually post the BIG 3 lifts, but you are right, killing the shoulders will make my bench go up. Actually i havent done delts in about 2 weeks and that has really pissed me off so today I'm doing em haha. Ite thanks harzard guy for the support. peace.