View Full Version : Boom's log
April 10th Meet Results:
http://forum.animalpak.com/showpost.php?p=934037&postcount=3713
I broke the 1400 barrier, but I went in there with hitting 1500. It just didn't happen yesterday. Training resumes Wednesday for the June 19th-20th (I don't know what day I am lifting yet) Mike Witmer Memorial. Training is going to be my main focus for the next 9 weeks.
I will also be working with Shelby Starnes, I purchased his progressive plan. It starts tomorrow.
fucking great job man. subbed!
Ah, typo in the original post.
"I broke the 1400 barrier, but I went in there wanting to hit 1500." ..fixed
Glad to have you ghost.
i will be sure to stick around... always something impressive going on in your lifting boomy
Phil800101
04-11-10, 1:48 pm
You know I'm down for this. Subbed.
335 bench was far away
http://s746.photobucket.com/albums/xx104/poopoo333/?action=view¤t=HPIM1791.flv
485 pull
http://s746.photobucket.com/albums/xx104/poopoo333/?action=view¤t=MOV00424.flv
535 pull
http://s746.photobucket.com/albums/xx104/poopoo333/?action=view¤t=MOV00425.flv
565 pull
http://s746.photobucket.com/albums/xx104/poopoo333/?action=view¤t=MOV00426.flv&newest=1
Having troubles with the camcorder that got my squats, will post them when I can.
Having troubles with the camcorder that got my squats, will post them when I can
Phil800101
04-11-10, 6:38 pm
Cool vids bro!
The lifts that you made were great! 1445 is one hell of a total. Over 1500 will come easily by the Mike Witmer Memorial. Way to grind out that bench and not give up on it. Looking forward to seeing the squats.
However, a suggestion for the deadlift. Get yourself a pair of wrestling shoes or deadlift slippers. They get you much lower to the ground than chucks. Had you gotten that 565 up over your knees, you would have been able to muscle it up. Train with the chucks, use the shoes at meets. I find it similar to training without a belt, then throwing one on right before the meet.
prowrestler
04-11-10, 7:27 pm
im in for this 1
LittleMan55
04-11-10, 8:46 pm
Great work boom! vids look good. You know I'm in.
I am having trouble with my camcorder... so I used my phone to video tape my LCD screen for my 1st and 2nd squats.
530 opener:
http://s746.photobucket.com/albums/xx104/poopoo333/?action=view¤t=0411002046.flv
575 2nd:
http://s746.photobucket.com/albums/xx104/poopoo333/?action=view¤t=0411002042.flv
Sorry for the quality and stupidness of these videos.
dont apologize for the quality of the video, the quality of the squat was great. awesome job man!
Amazing work Boom. Im subbed for this one. Let me know how your consulting with Shelby goes.
LittleMan55
04-11-10, 9:57 pm
All I saw in the vids was boom squating big!
TXPWRLFTR
04-11-10, 10:19 pm
Congrats boom!
Will you by chance be at the USAPL meet this coming weekend? (April 17-18) The meet is in Orlando. I only ask because one of my training partners is lifting in the 198's and if you were going to be there I ask if you wouldn't mind giving him a hand. His name is Chance Brady. He and his twin brother are to lift but I am sure they will be close in lifts and on the platform. He was telling me that the USAPL meet is having all 198's and over on Sunday.
You can't go wrong with Shelby, my other training partner has Shelby doing his diet and wow is all I can say.
Best of luck to you.
MassMonster
04-11-10, 10:21 pm
Epic Shit Boom subbed in for sure...1500 Mike Witmer... I kno you got this as a done deal
Hercules
04-11-10, 10:31 pm
I'm in. You're an amazing lifter and I know how driven you are. Like I said before, I hope to compete in the same meet very soon...
Phil800101
04-12-10, 1:19 am
Awesome squatting bro!
dont apologize for the quality of the video, the quality of the squat was great. awesome job man!
Thanks man, I was pissed about the camera troubles though haha
Amazing work Boom. Im subbed for this one. Let me know how your consulting with Shelby goes.
Will do. About to leave for my first cardio session.
All I saw in the vids was boom squating big!
Thanks!
Congrats boom!
Will you by chance be at the USAPL meet this coming weekend? (April 17-18) The meet is in Orlando. I only ask because one of my training partners is lifting in the 198's and if you were going to be there I ask if you wouldn't mind giving him a hand. His name is Chance Brady. He and his twin brother are to lift but I am sure they will be close in lifts and on the platform. He was telling me that the USAPL meet is having all 198's and over on Sunday.
You can't go wrong with Shelby, my other training partner has Shelby doing his diet and wow is all I can say.
Best of luck to you.
Actually I won't. It will be 3 hours away from here and I won't be able to make it. If I could I would definitely help him out.
Epic Shit Boom subbed in for sure...1500 Mike Witmer... I kno you got this as a done deal
For sure, 1500 will be going down.
I'm in. You're an amazing lifter and I know how driven you are. Like I said before, I hope to compete in the same meet very soon...
Thanks Herc. You know what meet I will be at next.
Awesome squatting bro!
Thanks Phil!
4/12
AM Cardio: 30 minutes
Phil800101
04-12-10, 9:11 am
Cardio sucks.
Cardio sucks.
Not too bad when I figured out how to put videos on the itouch!
4/13
AM Cardio: 30 minutes
mritter3
04-13-10, 8:11 am
great work boom...def subbed for this one.
Phil800101
04-13-10, 11:52 am
Nice work bro! Yeah, any entertainment definitely helps.
Very good squats boom. The bench and pull will come with more time and more meets. You really have to watch your energy systems when youre at a meet and plan your attempts accordingly.
Since you compete USAPL and other feds like that, I guess you would want to stay away from some of the more "effective" energy boosters that are out there, LOL.
Some advice for what Shelby will have you doing: go to a plan like 5/3/1 for a while and be conservative with your training maxes. You WILL get stronger, but if you are going to be in a caloric deficit, you will get pretty frustrated if you try to stay in the 90+% range all the time...I am speaking from experience as I worked with Shelby for 18 weeks dieting. Just some friendly advice, take it or leave it.
great work boom...def subbed for this one.
Nice work bro! Yeah, any entertainment definitely helps.
Thanks guys.
Very good squats boom. The bench and pull will come with more time and more meets. You really have to watch your energy systems when youre at a meet and plan your attempts accordingly.
Since you compete USAPL and other feds like that, I guess you would want to stay away from some of the more "effective" energy boosters that are out there, LOL.
Some advice for what Shelby will have you doing: go to a plan like 5/3/1 for a while and be conservative with your training maxes. You WILL get stronger, but if you are going to be in a caloric deficit, you will get pretty frustrated if you try to stay in the 90+% range all the time...I am speaking from experience as I worked with Shelby for 18 weeks dieting. Just some friendly advice, take it or leave it.
Thanks man, I am going to run C/P again for deadlifts because it just seems to work for me. This is the first time I have ever really had an energy dump at a meet. It could have been a lack of conditioning, and dieting down now and doing Shelby's prescribed cardio will hopefully fix that. And actually, I have never competed USAPL, haha. I will actually probably only be competing with Raw United this year, so I am free to use any energy boosters....you have any suggestions?
Edit: Just saw you edited your post. My next meet is June 20th, and I am planning my training to go hand in hand with dieting. Thanks for the advice.
AM Cardio: 30 minutes
Afternoon lifting:
Bench-work up to 300x2, 300x2, 300x2
Pause DB bench (really long pauses)-75x10, 90x6, 90x6, 60x6....very little rest between sets
V bar pushdowns-4x8
Seated DB shoulder press-60x12, 60x12, 50x12
DB Flys-25x12, 35x12
^^^Whoops, my bench sets were 305, not 300
prowrestler
04-14-10, 3:35 pm
nice benching man
Wow I am an idiot. I forgot, I did 245x10 on my last set of bench.
nice benching man
Thanks pro
Man, all ready getting back into it! So, for this diet, are you dieting down to be in the 198's again?
Man, all ready getting back into it! So, for this diet, are you dieting down to be in the 198's again?
No, 220 weight class. I am too big for 198 I think.
MassMonster
04-14-10, 11:12 pm
looking good boom keep it up
No, 220 weight class. I am too big for 198 I think.
Thats good to hear! So you must be trying to be a ripped 220. Kind of like a smaller Kroc? Haha, your lifts are definitely heading you in that direction.
Thats good to hear! So you must be trying to be a ripped 220. Kind of like a smaller Kroc? Haha, your lifts are definitely heading you in that direction.
Yeah, I pretty much just got too lazy with my diet and ended up ballooning up.
AM Cardio: 30 minutes
AM Cardio: 30 minutes
Squats tomorrow.
mcbeast
04-16-10, 11:28 pm
AM Cardio: 30 minutes
Squats tomorrow.
What are you doing for cardio?
What are you doing for cardio?
I use the elliptical.
Today: Squats
Foam Roll and all that stuff
Squats-warm up with bar and 150, 260x5, 310x5,350x5, 400x5...add belt: 440x5, 460x5
14 inch box squats against 80 lb chain-2x5 with 350+chain
GHR-bwx6, bwx6, bwx6
6 total trips with the sled (3 forward, 3 backward)
Stretched out and foam rolled
__________________
prowrestler
04-17-10, 2:34 pm
sick squatting man
sick squatting man
Thanks man. Going to start this training cycle off lighter and progress in weights as the weeks go on.
Mizzarler
04-17-10, 8:59 pm
Nice squatting bro. Do you have an actual ghr or do you have to make a ghetto one?
Nice squatting bro. Do you have an actual ghr or do you have to make a ghetto one?
Yeah, my training partner bought one from elitefts.
Yeah, my training partner bought one from elitefts.
You found someone to train with boom? No more training alone?
You found someone to train with boom? No more training alone?
Yeah, I am training with some guys at someone's garage. They were at my first me in February. One of them has totaled 2465...he actually did it in October in Orlando.
Today: RE Bench
Bench-135x8,135x8,185x8,225x8,255x8,255x8
CGBP against 80 lbs of chain-135x3, 185x5,205x5,205x3
Incline DB Bench-3x8 with 65 lbs
GHR sit ups-bwx12,bwx12,bwx12
Phil800101
04-18-10, 9:46 pm
Lookng good in here bro! Keep on killing it.
Lookng good in here bro! Keep on killing it.
Thanks Phil
AM Cardio: 30 minutes
Bodyweight is down to 231.8 from last weeks 235.
prowrestler
04-19-10, 12:08 pm
solid work on the benching dude
You know when you have to go lift, but you know you are going to have a shitty day regardless? Today was that day.
Deadlift-work up to 440x2 from the floor. Add 2 blocks (I don't know how high in inches)-480x1,520x1,570xmiss,430x5
1 arm DB rows-80x10, 130x10, 130x15
Laying on incline bench 2 arm DB rows??-3x10 with 60 lbs
3x15 spud abs
My upper back is weak. Today sucked. Head wasn't right the entire session.
Hahaha, 130 for 10 then 15 reps is not having a weak upper back.
Hey, you got in there and at least did it. You'll be stronger next time around.
Phil800101
04-20-10, 8:35 pm
Still looks like a solid session to me bro! We all have those days.
Thanks guys. I think I was getting sick that day...because I was miserable tyesterday...feeling a lot better today.
AM Cardio: 30 minutes
Afternoon Lifting/Cardio:
Bench-135x5,185x5,225x3,250x1,275x5 (paused), 315x3 (tng), 315x1 (paused), 225x8 (4 second pause on each rep) ...I am back to pinky on the ring grip, I feel strongest this way.
Incline Bench-135x5,185x8,205x5,225x5
Pause DB Bench-65x8, 90x5 drop 65x6 drop 40x6 .
DB Flys-3x10 with 30 lbs
V Bar pushdowns-3x10
30 minutes cardio
rob_in_korea
04-23-10, 8:09 am
Sorry I am late to the party boom. Awesome workouts.
-Rob
Glad to have you Rob.
Today:
Squats-barxwhatever, 135x5,225x5,315x5,365x5,405x5, ...add belt: 455x5, 475x5
GMs-225x5,225x5,225x5
That's it, was short on time. Will try to get an extra workout in tomorrow afternoon.
prowrestler
04-24-10, 3:47 pm
awesome squats....as expected lol
Today: Lockout/upper
Bench-135x5,5,3, 185x3, 225x3,225x3,
add 3 board-275x3,315x3,315x3
Overhead DB extension-65x10, 90x10, 90x10, 90x10
Rope pushdowns-3x20
Front DB raises superset with side db raises-25x10 ss 25x10
Side db raises superset with front db raises-25x10 ss 25x10 (i forgot i was supposed to do front raises first)
BB Curls-barx15, 95x8, 115x8, 115x8
30 minutes cardio
__________________
T o m m Y
04-25-10, 4:54 pm
nice work boom.
how is the leaning out coming along?
prowrestler
04-25-10, 5:04 pm
strong work buddy, keep it up
nice work boom.
how is the leaning out coming along?
It's going pretty good. Tomorrow is the start of my 3rd week.
strong work buddy, keep it up
Thanks pro
Today: Deadlift
Block pulls (7ish inches off floor)-140xwhatever, 140xwhatever, 140xwhatever, 250x3, 340x3,430x1, 540x1 (PR), 560x1 (PR!), 495x3, 460x5, 390x10
One arm DB rows-130x15, 130x30 (PR)
Incline DB rows-65x8, 50x8,50x8
GHR sit ups-bwx15,bwx15,bwx15
I'm spent.
T o m m Y
04-26-10, 4:11 pm
Today: Deadlift
Block pulls (7ish inches off floor)-140xwhatever, 140xwhatever, 140xwhatever, 250x3, 340x3,430x1, 540x1 (PR), 560x1 (PR!), 495x3, 460x5, 390x10
One arm DB rows-130x15, 130x30 (PR)
Incline DB rows-65x8, 50x8,50x8
GHR sit ups-bwx15,bwx15,bwx15
I'm spent.
Strong pulls!
How much diff is it pulling off blocks then off a box like you use to??
Oh and sick rows to mang..
Strong pulls!
How much diff is it pulling off blocks then off a box like you use to??
Oh and sick rows to mang..
I have never pulled off a box.. just blocks. These are block pulls just in case you mixed something up: http://www.youtube.com/watch?v=m8q5zqIECZs
Hercules
04-26-10, 7:30 pm
Great job, boom!!! Those are some great pulls. How are your full deads - 530 or so?
Great job, boom!!! Those are some great pulls. How are your full deads - 530 or so?
I pulled 535 at the meet, 545 in the gym, and at the meet I missed 565 right at the bottom of the knee cap
Hercules
04-26-10, 8:10 pm
I pulled 535 at the meet, 545 in the gym, and at the meet I missed 565 right at the bottom of the knee cap
Wow! Those are great numbers. Very solid.
Wow! Those are great numbers. Very solid.
Thanks, still working for that 600 though.
AM Cardio:30 minutes
mcbeast
04-27-10, 11:19 am
Phenomenal work Boom. You are getting stronger with every workout. How is the new diet going?
Phenomenal work Boom. You are getting stronger with every workout. How is the new diet going?
Thanks man. The diet is going great. I am really liking it actually.
AM Cardio: 30 minutes
Afternoon lifting: Bench
Bench-barx10,135x5,135x5,185x3,225x3,250x1,275x3,325x1, 295x3, 295x3, 225x10 (paused)
Standing Strict OHP-135x8,145x4+1 push press,135x3+2 push press
Incline paused DB Bench-50x12, 65x8 drop 45x10
Incline DB Flys-20x20, 35x8 drop 20x12
Things I took into consideration from today:
Maybe I should do my cardio after lifting on my bench days, 325 felt too off to even go for a triple like I planned. Instead of missing a rep and getting annoyed at it, I decided to back off and do triples with 295 instead. I also need to do less triceps on Sunday, my triceps were still sore going into the gym today. My shoulders are also ridiculously weak now since I haven't been directly been hitting them much, as the strict OHP #s show. I was doing 155x5 no problem not too long ago.
I do not miss all that cardio. Just wait until it gets up to an hour and a half-2 hours a day...shoot me, LOL.
Keep it up man, its worth the work.
I do not miss all that cardio. Just wait until it gets up to an hour and a half-2 hours a day...shoot me, LOL.
Keep it up man, its worth the work.
This is my 3rd week and the diet/cardio hasn't changed at all. Was it like this for you? I know it is personalized, but just wondering how fast things got changed around for you.
Phil800101
04-29-10, 12:31 pm
Nice work boom! Keep it up.
This is my 3rd week and the diet/cardio hasn't changed at all. Was it like this for you? I know it is personalized, but just wondering how fast things got changed around for you.
about 3 weeks in my cardio started going up. But, if he's got your goal to be just trim the fat and maintain/build strength then he might not push it up as much for you...
I hit an hour a day at about 8 weeks.
prowrestler
04-29-10, 2:09 pm
strong deads. you db rows are retarded
strong deads. you db rows are retarded
hahaha
x 2
still looking strong as hell boom
Today: Squats
Squats-barx10, 150x5,150x5,260x5,350x5,400x5,440x5,490x5....add reverse greens-580x1, 620x1, 670x1...I think I was good for 700 tbh
Done. Gotta go to work.
prowrestler
05-01-10, 11:22 am
impressive squattin
impressive squattin
Thanks man, it was a great session.
Good squatting boom! 495 for 5, then 670 reverse bands is insane!
Phil800101
05-02-10, 10:59 am
Sick work my man! Simple and brutal.
Good squatting boom! 495 for 5, then 670 reverse bands is insane!
Thanks, but it was actually 490! Trying to at least get my total up in the 1500s by our June meet while dieting.
Sick work my man! Simple and brutal.
Thanks Phil.
Today: Lockout/upper/conditioning
Bench-barx20, 135x8,135x5,185x3,
add 2 board-225x3, 255x3, 275x3,315x2,315x3
?Skullcrushers with barbell?-barxwhatever, 3x10 with 95 lbs
V bar pushdowns-3x20
Standing db lateral raises-3x10 with 25 lbs
Drove home...
Conditioning stuff:
Bike riding, 30 reps per side sledgehammer hits on tire, 50 jumping jacks, bike riding, 50 jumping jacks= 30 minutes total
Phil800101
05-02-10, 11:33 pm
Solid work bro! Keep it up.
Solid work bro! Keep it up.
Thanks Phil, will do.
AM Cardio: 30 minutes
150 minutes later...
Back
Hyperextensions on GHR-bwx12, bwx12, 45x12, 45x12, 45x12
Wide grip lat pulldowns-3x10, 1x15, 1x20
Seated cable rows-3x12
Incline bench DB rows-3x10 with 50 lbs
GHR situps-25x10, 25x10, 25x10
DB Curls-30x10, 40x10, 40x10
Phil800101
05-03-10, 11:04 pm
Killer session my man! Nice volume.
Curls? Oh no! Haha
Oh yes!
Killer session my man! Nice volume.
Thanks Phil, I felt beat this morning.
AM Cardio: 30 minutes
good stuff boom!
how you liking the cardio?
good stuff boom!
how you liking the cardio?
It is alright. There are some mornings I would rather just sleep, but I have to do what is beneficial to my goals!
AM Cardio: 30 minutes
Afternoon lifting: Bench
Bench-barxwhatever, 154x8,154x5,198x3,220x3,264x2, 286x2, 308x2, 319x1 +1 (spotter helped me back into my groove), 319x1...
3 board-330x2
4 board-353x2, 353x2
back to full range-286x3, 271x5
Good stuff boom. Your bench is gettin up to par, lol.
Good stuff boom. Your bench is gettin up to par, lol.
Thanks man, the goal is 400!
AM Cardio: 30 minutes
Were you using kilo plates? Whats up with the odd numbers for bench?
I am definitely jealous of the GHR!
Looks like you had fun with boards as well. Do you feel that boards help you get used to the weight before bringing it down to your chest? Or do you use them more for tricep strength?
Were you using kilo plates? Whats up with the odd numbers for bench?
I am definitely jealous of the GHR!
Looks like you had fun with boards as well. Do you feel that boards help you get used to the weight before bringing it down to your chest? Or do you use them more for tricep strength?
Yeah, we are going to start benching at one of our training partner's house for now on, he has a competition forza bench and calibrated kilo plates.
The GHR is awesome, I haven't gotten to use it for actual GHRs in like 2-3 weeks now, looking forward to using it tomorrow after squats!
As for the boards, a little bit of both. Now that my grip is back to pinky on the rings, I actually get a range of motion for 3 and 4 boards, so they should be beneficial to my training.
Excellent man! Seems like you found the right people to train with. They have a lot of good equipment.
Excellent man! Seems like you found the right people to train with. They have a lot of good equipment.
Yeah man. I actually think you competed with one of them before.
http://www.powerliftingwatch.com/node/12992
Yeah man. I actually think you competed with one of them before.
http://www.powerliftingwatch.com/node/12992
I remember that meet, he was one of Kroc's friends. Huge dude, with huge numbers. Its a good environment to lift with people stronger than you. Its why I lift with the people I do.
Today: Squats
Squats-warm up to 440x3, 500x3, 510x3... 500 was very tough.. off day today. reverse greens-620x1
I wasn't feeling strong today so I went cut it there.
GHRs-bwx8, bwx10, bwx12
Spud abs-3x15
Sled-1 trip with 3 plates, 1 trip with 4 plates
1 trip= go forward to the end, then go back to starting backwards
Squat deload next week.
Phil800101
05-07-10, 11:14 pm
Looking strong boom! Keep it up.
Thanks Phil.
AM Cardio: 30 minutes
prowrestler
05-08-10, 4:57 pm
500 on an off day of squatting....god damn
rob_in_korea
05-09-10, 9:17 am
Sick workouts boom. That is some big benching.....and squatting.
-Rob
500 on an off day of squatting....god damn
Sick workouts boom. That is some big benching.....and squatting.
-Rob
Thanks guys
Today: Bench assistance
CGBP-barx10, 135x10, 185x5, 225x5, 245x5, 275x5, 275x5
Standing Strict Press-135x5, 135x5, 135x5
Flat DB Bench-60x12, 60x12, 60x10
Seated OH DB extension-85x10, 100x6, 50x30
V Bar Pushdown-3x20
30 minutes cardio
Thanks guys
Today: Bench assistance
CGBP-barx10, 135x10, 185x5, 225x5, 245x5, 275x5, 275x5
Standing Strict Press-135x5, 135x5, 135x5
Flat DB Bench-60x12, 60x12, 60x10
Seated OH DB extension-85x10, 100x6, 50x30
V Bar Pushdown-3x20
30 minutes cardio
nice work boom, bet your tri's felt that one!
Phil800101
05-10-10, 2:04 am
Solid work my man! Straight and to the point, good stuff.
Thanks Jay.
Today: Deadlift
Deadlift from 3.5ish inch blocks:135xwhatever for 2 sets, 260x4, 350x2, 440x1, 520x1, 560xmiss, 540x1, 490x3, 460x5, 390x10
....I thought for sure 560 was going to be a good lift. It flew up, got above my knee and I just stalled. I think it was a technique issue. I wish I had video of it. It was just as fast as 440 coming off the blocks (and faster then 520). I based my rep %s off 560 and completed all of them, so 560 shouldn't be too far off.
Bent over BB Rows-3x8 with 260 lbs
DB Shrugs-85x15 or 20, I forgot...85x20, 85x20
DB Curls superset with Spud abs...3 of these.
I am contemplating doing a single ply APF meet on October 16th. My contemplation is leading towards doing it.
I am contemplating doing a single ply APF meet on October 16th. My contemplation is leading towards doing it.
Do it! Unleash the gear whore!
Phil800101
05-11-10, 11:58 am
Killer work there boom! No worries, you'll be smoking that 560 in no time.
Do it! Unleash the gear whore!
Dont do it Boom! There is no turning back!! Dont be seduced by the dark, dark side just because they have cookies.
Dont do it Boom! There is no turning back!! Dont be seduced by the dark, dark side just because they have cookies.
Our cookies are awesome...
Do it! Unleash the gear whore!
Dont do it Boom! There is no turning back!! Dont be seduced by the dark, dark side just because they have cookies.
Our cookies are awesome...
LOL. Well I have been thinking about it and I am most likely going to give it a go at single ply for the October meet.
Killer work there boom! No worries, you'll be smoking that 560 in no time.
Thanks Phil.
AM Cardio: 30 minutes
Afternoon lifting: Bench
Bench-warm up with bar, 154x8, 154x5, 220x3, 264x1, 286x1, 308x1, 330x1, add 3 board-330x3, 353x2, add 4 board-374x1 (PR), full range-299x3 (paused last rep), 286x5, 243x10 (paused last rep)
Standing DB laterals-3x10 with 25 lbs
Sit ups-bwx20, bwx20, bwx15
LOL. Well I have been thinking about it and I am most likely going to give it a go at single ply for the October meet.
Haha, I cant say much, I've all ready done a single ply meet!
Which meet were you thinking of doing?
Haha, I cant say much, I've all ready done a single ply meet!
Which meet were you thinking of doing?
The Orlando barbell APF one
Phil800101
05-14-10, 2:10 am
Sick work my man, congrats on the PR! Looking strong.
Thanks Phil!
Squat deload:
Squats-barxwhatever, 135x5, 225x5, 315x5, 405x1
3 sets biceps
30 minutes cardio
Phil800101
05-15-10, 5:18 pm
Nice work there boom! Keep it up.
Nice work there boom! Keep it up.
Thanks Phil
Today: Bench assistance
CGBP-135x10, 185x10, 225x5, 245x5, 280x5, 280x5
Standing strict OHP-135x6, 135x6, 135x6
DB Bench-65x10, 75x8, 50x12 or 15, I forgot
Overhead DB extensions-80x12, 80x12, 80x12
Tate presses-30x20, 35x20, 40x20
30 minutes cardio
nice work again boom, be interesting to see how you do in this single ply meet! numbers are already big enough
Hercules
05-16-10, 9:47 pm
Very nice. You thinking about the APF meet on October 16th?
nice work again boom, be interesting to see how you do in this single ply meet! numbers are already big enough
If I decide to do it, I think the hardest part would be to learn the gear.
Very nice. You thinking about the APF meet on October 16th?
Yep, if I do decided to go for an equipped meet, that will be the one.
Phil800101
05-16-10, 11:03 pm
Solid work bro! Nothing fancy but it gets the job done.
Solid work bro! Nothing fancy but it gets the job done.
Yep, I've been keeping it simple lately.
AM Cardio: 30 minutes
Afternoon lifting: Back
Hypers on GHR-bwx10, bwx10, 45x10, 45x10
WG Lat pulldowns-2x15, 1x10, 1x15
1 arm db rows-130x10, 130x10, 130x12
Incline bench db row things-50x10, 50x10, 45x12
3 sets spud abs
T o m m Y
05-17-10, 3:17 pm
nice work man..
Hey,is the am cardio on a MT tummy?
nice work man..
Hey,is the am cardio on a MT tummy?
Yep
T o m m Y
05-17-10, 4:00 pm
What's the weight down to now?
What's the weight down to now?
221.6 on Sunday morning
Good job with the weight! Nice looking workouts on top of that.
Hows the weight loss feeling? Still have the energy high?
Good job with the weight! Nice looking workouts on top of that.
Hows the weight loss feeling? Still have the energy high?
My energy is fine, the diet really hasn't effected me in that way at all. The only thing that effects me energy wise is waking up earlier in the AM to get to cardio...because on top of that I am working Monday through Fridays along with going to school....along with lifting.
My energy is fine, the diet really hasn't effected me in that way at all. The only thing that effects me energy wise is waking up earlier in the AM to get to cardio...because on top of that I am working Monday through Fridays along with going to school....along with lifting.
Damn, you are hardcore!! Thats brutal, now how well you're doing is even more impressive.
Damn, you are hardcore!! Thats brutal, now how well you're doing is even more impressive.
Yeah, it's been tough. Can't wait until mid July when I get back to "eating to gain" again, along with no school!
AM Cardio: 30 minutes
Afternoon lifting: Bench
I had to stray away from what I have been doing because I had to lift at the YMCA today.
Bench-barxwhatever, 135x8, 185x5, 225x5, 255x1, 275x5, 300x4, 315x1, 275x3, 275x3, 275x3, 225x10
V bar pushdowns-15,10,10
Standing DB lateral raises-30x10, 35x10, 40x10 drop 15x15
prowrestler
05-19-10, 3:21 pm
nice benching there dude
Thanks pro
Today: Squats
Squats-barxwhatever, 150x5, 150x5, 260x3, 310x1, 350x1, 400x1, 440x1, 490x1, 530x1, 560x1, 490x3
GHR-bwx8, bwx15, bwx10
GHR sit ups-bwx12, bwx13, bwx10
560 was slow. I haven't had that much weight on my back without reverse bands in awhile so it was different. I am having a problem keeping the bar stable on my back lately. I already use a pretty low bar positioning, but it starts to slip down my back as the weight gets heavier. I think I am going to have to try to unrack the bar a tad bit higher.
Upper assistance
5 hours of sleep, 8am lifting
CGBP-135x10, 135x10, 185x8, 225x5, 275x5, 275x4, took 30 seconds, 275x1, 250x6
Standing strict OHP-3x8 with 135 lbs
V bar pushdowns-1x100
30 min cardio
Today: DEADLIFTS!!!
Deadlift off 3.5 inch blocks:140x5,140x5, 250x5, 340x1, 430x1, 520x1, 550x1 (PR), 560xmiss, 560xmiss, add 80 lbs chain: 430x3, 400x5
One Arm DB rows-95x20, 95x20, 95x15....handle was thicker, no straps!
WG Lat pulldowns-3x10
Underhand CG lat pulldowns-3x10
3x20 spud abs
GHR-bwx10, bwx8, bwx8
Notes: 550 felt solid. The first miss on 560 was a technique error. My training partner explained to me that I jerk the bar up, which causes it do make me go forward during the pull which makes me stick in an odd position. He also explained pulling the slack out of a deadlift bar. Another training partner told me to get air in my belly before I reach down to grip the bar, because I don't get as tight as I should be when I grip the bar. So the 2nd go at 560, I still missed, but the pull was solid and it came up nice until mid knee, but I was gassed. 560 is my enemy. I am very confident I can pull 550 from the floor, we will see in 2 weeks. I would like 550 to be my 2nd attempt. One day I will have a decent deadlift
T o m m Y
05-24-10, 3:45 pm
Solid pulls bro..
I have been doing what your training partners told you to do for awhile now and it def made a big diff..
Btw,what programing are you following now?
Bench,sq,dl days and then asst. day for both?
Boom, today is my deadlift day as well. You've just put some fire under me, because if you can do that, I need to do it!!
Next time, with more energy, you'll have that 560! Damn good work. About a month until the meet, things are going well for you. Cant wait to compete.
Solid pulls bro..
I have been doing what your training partners told you to do for awhile now and it def made a big diff..
Btw,what programing are you following now?
Bench,sq,dl days and then asst. day for both?
One day: heavy bench, one day:upper assistance, one day:squats, one day:deadlifts/back or just back
mritter3
05-25-10, 8:49 am
strong work on those deads and squats boom...strong brother.
strong work on those deads and squats boom...strong brother.
Thanks man, can't wait until July when this diet is over and I can hit them full force.
AM Cardio: 30 minutes
rob_in_korea
05-25-10, 10:39 am
Incredible workouts boom. Congrats on that deadlift PR.
-Rob
Thanks Rob
AM Cardio: 30 minutes
Afternoon lifting: bench
Bench: barxwhatever,154x8,154x5,220x5,264x2,286x1,315x1,3 36x1, add 3 board-330x3, add 4 board-353x1, 374x1, full range:308x1 +1 assisted, 254x5 (all paused), 220x10 (all paused)
Overhead DB extensions-3x10 with 75 lbs
Standing DB lateral raises-5x12 with 25 lbs
Squats:
Squats-barxwhatever, barxwhatever, 145xwhatever, 145xwhatever, 235xwhatever, 325xwhatever, 415xwhatever, 485x1, 530x1, 560x1 add box-325x5, 375x5
GHR-bwx20,bwx20
GHR sit ups-bwx15
Opener is going to be 520ish, 2nd is going to be 560, gonna go for a 5 lb PR on my 3rd (580)
My squat has been effected by the dieting and stuff, but it will be back up by my October meet to 600+ for sure. I am going to do the APF Orlando Barbell Classic lifting raw with my team.
Upper assistance:
Bench-barxwhatever, 135x10, 185x10, 225x8, 250x8, 275x5, 315x1, 315x1
Incline bench-135x10, 185x8, 185x8, 135x10
Overhead DB extension-80x10, 80x10, 50x50
Pushdowns-1x20, 1x15
315 was a smoke show both times
prowrestler
05-30-10, 5:18 pm
training is lookin great boom. id be surprised if you miss 600 in october
training is lookin great boom. id be surprised if you miss 600 in october
630 in October I hope.
Back
Hypers on GHR-bwx10, 45x10, 45x10, 45x10
WG lat pulldowns-4x15
DB rows-3x10 with 130 lbs
Chest supported DB rows-3x10 with 45 lbs
Hanging ab raises-3x15
strong work as always boom
Thanks Jay
Bench:
Bench-barxwhatever, 135xwhatever, 185x4, 225x3, 255x1, 275x1, 315x1 (this was hard), 325x1 (easy), 340xmiss 1 inch shy of lockout, 305x3, 290x5, 240x10 (paused the last rep on the last 3 sets) add 3 board-315x5
Tate press-3x12 with 50 lbs
Standing db lateral raises-3x12 with 25 lbs
340 will probably be my 3rd attempt for a 5 lb PR. I paused it, and it came off the chest pretty fast, but I just couldn't lock that last little bit out.
Some ball park #s for the meet:
Squats:520, 560, 580
Bench:315, 330, 340
Deadlift:510, 550, ?575?
I am going to find my 2nda attempt on Monday, hopefully it is 550. I am confident I can pull that.
If I hit 580 and it isn't a grinder, I will probably take a 4th and go for 600.
So a PR in every lift plus my total after dieting the entire training cycle (a training cycle where I basically had no "plan of attack") will have me content. Then starting July 12th, I will begin training for an APF meet in October...without dieting! At that meet my main goal is to qualify for RUM, at 220 or 242, we'll see.
Today: Squats
Squats-barxwhatever, 145xwhatever, 145xwhatever, 255x5, 305x1, 345x1, 435x1, 525x1, 525x1, 435x3
GHR-bwx10, bwx10, bwx20
Hanging ab raises-3x15
525=opener. My set up sucked on my first 525 set, so the rep was kind of slow and stupid feeling. My next set I set up good and smoked it.
Upper Assistance
I didn't do much today at all.
Bench-225x5, 245x5, 275x8, 315x1, 225x15
DB Bench-80x10, 80x10, 40x30
Seated DB shoulder press-2x15 with 45 lbs
V bar pushdowns-50 reps drop weight..50 reps..drop weight 25 reps
Phil800101
06-07-10, 11:04 pm
How are things my man? What's new?
How are things my man? What's new?
Things are good, the diet will be wrapped up in about 4 weeks, and I have a meet in 12 days!
Hercules
06-08-10, 5:20 am
Considering your diet and weight loss lately, you're still tearing it up. Great work!
You're doing the Mike Witmer Memorial in Tampa, right?
Phil800101
06-08-10, 9:56 pm
Sounds good bro.
Considering your diet and weight loss lately, you're still tearing it up. Great work!
You're doing the Mike Witmer Memorial in Tampa, right?
Thanks man, basically been maintaining my strength. I probably have gained a little bit of strength, but not too much. I will see at the meet (Mike Witmer Memorial)
This past week hasn't been too exciting, just hitting openers/seconds and stuff. Taking tomorrow-saturday off, then competing sunday.
Been watching from the shadows brother... DO WORK!!!
IN IRON,
BB-
rob_in_korea
06-16-10, 8:01 am
Awesome work in here boom. I am sure you will destroy that meet.
-Rob
Phil800101
06-18-10, 1:06 am
Looking forward to see what you do Sunday bro! KILL IT!
If you guys want, you can watch live on Saturday/Sunday.
http://www.powerliftingwatch.com/node/15784
I will be lifting Sunday at 9am.
good luck boom, always enjoy reading your obscene squat workouts, make us proud
Phil800101
06-18-10, 8:18 pm
If you guys want, you can watch live on Saturday/Sunday.
http://www.powerliftingwatch.com/node/15784
I will be lifting Sunday at 9am.
Cool! 9am Eastern, right? What's your full name? You can PM it to me if you don't want to post it.
Thanks Jay, but they will be even better next training cycle.
Cool! 9am Eastern, right? What's your full name? You can PM it to me if you don't want to post it.
Yes, 9am EST. Full name is Jordan Wong
6/20 Raw United Mike Witmer Memorial
Weighed in at 219.6
First meet @ 220
Squats:
520..My set up sucked so it felt awkward out of the hole even though it was fast and easy...but it was annoying
560..again my set up was off, i was leaning too far forward, but the squat was fine
580..perfect set up, but it was heavy. I had to grind this one out, good lift...5 lb meet PR
Bench:
315...easy
330...smokeshow, I couldn't believe it, it has been heavy in training.
345...another grinder, 10 lb meet PR
Deadlift:
Warm ups: 135x1=strained quad or something like that.
Lots of foam rolling, massaging, being annoyed
Then had to rush from 225 to 405 in like 5 minutes during warm ups, this sucked
Finally:
490...easy
540...easy, 5 lb meet PR
585...miss at knees
1465 total (20 lb meet PR) @220, previous PR was 1445@ 242 in April
Random stuff:
I PRd my total when I hit my 540 deadlift, so I went for broke to attempt to get the 220 qualifying total for RUM. It had good speed off the floor and I hit the same spot I always do before missing a pull.
I have never went 3 for 3 on bench before so I was happy.
I got a sword, but I am not 100% sure why. I think it was for best teenage lifter or something like that.
I hope my strained quad gets well soon. Lots of ice coming up.
I am not completely sure on when I will compete again, it will either be October 16th APF meet, or the November 6th Raw United meet. I am starting to lean towards Raw United.
Cstlfx and Massmonster had great showings at this meet.
After my meet I spotted and loaded for the first time with Cstlfx on squats and bench. I am sore.
Vids will be up soon.
http://www.youtube.com/watch?v=4PUe7GnsSZY
Phil800101
06-21-10, 12:38 am
Out-fucking-standing bro, congrats on the PRs! You really killed it, nice work. Hope the quad feels better. Sweet vid.
I got a sword, but I am not 100% sure why. I think it was for best teenage lifter or something like that.
Lol, nice.
rob_in_korea
06-21-10, 1:34 am
Congrats on the meet boom. Those are some incredible PRs.
Thanks for that video. Hope the quad heals soon.
-Rob
Out-fucking-standing bro, congrats on the PRs! You really killed it, nice work. Hope the quad feels better. Sweet vid.
Congrats on the meet boom. Those are some incredible PRs.
Thanks for that video. Hope the quad heals soon.
-Rob
Thanks guys, I think it is just a strain. It feels a little better today already, which is a good sign.
nice work boom, congrats! make it look easy, didnt think you were gunna finish that third bench! way to grind through! i tried to watch it streaming but think i caught the end of it
nice work boom, congrats! make it look easy, didnt think you were gunna finish that third bench! way to grind through! i tried to watch it streaming but think i caught the end of it
Yeah, I had to grind through my squat 3rd and my bench 3rds. All I was thinking was "don't take it!"
T o m m Y
06-21-10, 3:37 pm
Solid work at the meet man,20lb meet PR is awsome..
Whats the plans from here on out now?
Stay in the 220 class?
Solid work at the meet man,20lb meet PR is awsome..
Whats the plans from here on out now?
Stay in the 220 class?
I am leaning towards competing early November at 220.
Way to kick ass brother.. Im happy to hear you did so well. But, now take aim at a new goal and hit it hard. Sky is the limit for us bro...Hope the leg feels better asap
IN IRON,
BB-
T o m m Y
06-22-10, 12:45 pm
How is the quad man?
Way to kick ass brother.. Im happy to hear you did so well. But, now take aim at a new goal and hit it hard. Sky is the limit for us bro...Hope the leg feels better asap
IN IRON,
BB-
Thanks man, I have some big goals for November. Can't wait to start training for it in July
How is the quad man?
95%!
For the next 2 weeks I am doing random bodybuilding stuff, because I am leaving for a week on the 4th of July. When I get back my training cycle for November begins.
Today: ARMS!!!
CGBP superset ez bar curls-135x20 ss 40x20, 185x15 ss 40x20, 225x8 ss 40x20
Overhead DB extensions ss DB curls-50x30 ss 20x20, 60x25 ss 20x20, 60x25 ss 20x20
Rope pushdowns ss standing cable durl-80x30 drop 70x25 drop 60x20 ss 70x30, 60x25,50x20..... 80x30 drop 70x25 drop 60x20 ss 70x30 drop 60x15 drop 50x15
v bar pushdowns ss db hammers-70x30 ss 20x20, 70x30 ss 20x20, 70x30 ss 20x20
This was fun.
T o m m Y
06-22-10, 2:54 pm
Nice pump day there bud.
Do you have the training cycle all planned out already?
Nice pump day there bud.
Do you have the training cycle all planned out already?
Thanks haha, and yeah, almost.
prowrestler
06-22-10, 5:19 pm
congrats on the meet , impressive shit man
Great job at the meet boom! Your dead is comin along nicely!
TXPWRLFTR
06-22-10, 10:06 pm
nice work brother! I was going to try and watch the meet but didn't make it as we squatted that morning at Tampa Barbell and then had a day filled of activities. Solid numbers!
Phil800101
06-23-10, 12:19 am
Nice gun show bro! I bet you had a sick pump.
congrats on the meet , impressive shit man
Thanks pro.
Great job at the meet boom! Your dead is comin along nicely!
Thanks man, my pull has a very long way to go though.
nice work brother! I was going to try and watch the meet but didn't make it as we squatted that morning at Tampa Barbell and then had a day filled of activities. Solid numbers!
Thanks, how are you liking TBB?
Nice gun show bro! I bet you had a sick pump.
Thanks man, it was a little fun workout to change things up.
This week I will just be doing random workouts and cardio, and I am going on a 7 day vacation on the 4th of July. So I won't be posting workouts until July 12th. I plan to compete again the weekend of November 6-7, so I will have 17 weeks to prepare for it (16 to train, 17th week is meet week). I will also try to be putting on some "clean weight" on this training cycle, so I will be using the carb cycling protocol I was using for my cut, but I will be increasing the macros, and doing cardio/conditioning.
Here is my layout:
Monday-Deadlift/Back/Abs/Conditioning
Tuesday-AM Cardio
Wednesday-Heavy Bench/Board Work or CGBP/Delts/Abs
Thursday-Vertical lat movements (pull ups and stuff)/Biceps
Friday-Squats/Supplemental Squat Movement/GHR/Abs/Conditioning
Saturday-Off
Sunday-RE Bench/OHP/Chest/Triceps
I wrote up a 16 week squat cycle that I will be using. For deadlifts, I might go with the 5/3/1 protocol for full range pulls and then hammer my lockout as an assistance movement. I think the 5/3/1 rep work and weekly pulling with help my deadlift. My benching is going to be simple: Heavy bench days=heavy triple,double, or singles plus some higher end board work like I have been doing. I put 10 lbs on my bench doing this while losing 15 lbs, so I should just keep doing what I am doing. Sundays will always be 3x10, ramping up to a heavy set. My goal is to hit 295x10 by the end of this training cycle.
Oh, and I want to hit 1600@220 in November.
Phil800101
06-28-10, 3:13 am
Sounds like a plan bro!
This week I will just be doing random workouts and cardio, and I am going on a 7 day vacation on the 4th of July. So I won't be posting workouts until July 12th. I plan to compete again the weekend of November 6-7, so I will have 17 weeks to prepare for it (16 to train, 17th week is meet week). I will also try to be putting on some "clean weight" on this training cycle, so I will be using the carb cycling protocol I was using for my cut, but I will be increasing the macros, and doing cardio/conditioning.
Here is my layout:
Monday-Deadlift/Back/Abs/Conditioning
Tuesday-AM Cardio
Wednesday-Heavy Bench/Board Work or CGBP/Delts/Abs
Thursday-Vertical lat movements (pull ups and stuff)/Biceps
Friday-Squats/Supplemental Squat Movement/GHR/Abs/Conditioning
Saturday-Off
Sunday-RE Bench/OHP/Chest/Triceps
I wrote up a 16 week squat cycle that I will be using. For deadlifts, I might go with the 5/3/1 protocol for full range pulls and then hammer my lockout as an assistance movement. I think the 5/3/1 rep work and weekly pulling with help my deadlift. My benching is going to be simple: Heavy bench days=heavy triple,double, or singles plus some higher end board work like I have been doing. I put 10 lbs on my bench doing this while losing 15 lbs, so I should just keep doing what I am doing. Sundays will always be 3x10, ramping up to a heavy set. My goal is to hit 295x10 by the end of this training cycle.
Oh, and I want to hit 1600@220 in November.
Any assistance I can be with helping you design a cycle bro let me know. Check my log too if you need any tips or whatever. I think you would do well with adding a little Westside-Barbell to your regime.
IN IRON,
BB-
Sounds like a plan bro!
Yeah, can't wait to start.
Any assistance I can be with helping you design a cycle bro let me know. Check my log too if you need any tips or whatever. I think you would do well with adding a little Westside-Barbell to your regime.
IN IRON,
BB-
Thanks man. I have actually became quite educated on the conjugated method, and I am actually implementing some of them into my training, especially when it comes to secondary movements on the main lifts.
Yeah, can't wait to start.
Thanks man. I have actually became quite educated on the conjugated method, and I am actually implementing some of them into my training, especially when it comes to secondary movements on the main lifts.
Im impressed bro... not many people know what the conjugate system is, or any WSBB methods for that manner. Good shit bro..
IN IRON,
BB-
Started my training cycle today:
AM bodyweight:231.6 (yay for a week of vacation)
Today: Deadlift
Some stuff to warm up
Deadlift (sumo)-warm up to 375x5, 395x5, add belt:420x9 (that is probably a PR)
Deadlift against short average bands (conv)-135x10, 185x8, 185x5
One arm DB rows-90x20, 90x20, 90x20
WG lat pull downs-1x20, 1x15, 1x10
V Bar pull downs-1x20, 1x15, 1x10
CS HS rows-3x10
Abs
Drank creatine
I planned on doing conditioning work after my deadlift workouts this training cycle, but I am beat after deadlifts. The supplemental/assistance work was tough today.
Diet for the day:
Meal 1-1.75 cups brown rice (70c), 4.25 oz chicken (35p)
Meal 2-1.5 cups brown rice (60c), 4.25 oz chicken (35p)
Meal 3- (PW) 1.75 cups brown rice (70c), 4.25 oz chicken (35p)
Meal 4-1.5 cups brown rice (60c), 4.25 oz chicken (35p)
Meal 5-1.25 cups brown rice (50c), 4.25 oz chicken (35p)
Meal 6-1.25 cups brown rice (50c), 4.25 oz chicken (35p)
Meal 7-1.5 scoop ON (35p),veggies, 3 fish oil
Excellent start to your training cycle!
prowrestler
07-12-10, 5:39 pm
you have the most boring diet ever lol
rob_in_korea
07-13-10, 3:04 am
Great looking workout boom. Congrats on the PR.
-Rob
Congrats on the PR bro.. hope all is going well man.
IN IRON,
BB-
Excellent start to your training cycle!
you have the most boring diet ever lol
Great looking workout boom. Congrats on the PR.
-Rob
Congrats on the PR bro.. hope all is going well man.
IN IRON,
BB-
Thanks guys. And pro... I know.
Yesterday's diet:
Meal 1-3/4 cup brown rice (30c), 175g chicken (50p), 3 fish oil
Meal 2-3/4 cup brown rice (30c), 175g chicken (50p), 3 fish oil
Meal 3-175g chicken (50p), veggies, 3 fish oil, 1.5 tbsp pb
Meal 4-2 scoops ON 50p), veggies, 3 fish oil, 1.5 tbsp pb
Meal 5-175g chicken (50p), veggies, 3 fish oil, 1.5 tbsp pb
Meal 6-175g chicken (50p)
^^Yesterday was a "rest day".
------------------------------------------------------------------------
AM Bodyweight: 225.6, bodyweight is back to normal
Today: Heavy Bench
Warm up shoulders/foam roll/whatever
Bench-warm up to 255x3, 275x3, 315x2 (and a half), 300x3, 300x3, 300x3
CGBP-275x5, 275x5, 255x7.....the 7th rep was fast, I was sure I would get the 8th rep but I guess not
Seated overhead DB extensions-3x15 with 70 lbs
V bar pushdowns-3x12
Standing DB laterals-5x12 with 25 lbs
Abs.
I planned on doing 3x3 with 315, but it was just too heavy for me today for some reason. 3x3 with 300 wasn't that difficult though.
Today's diet:
Meal 1-1.25 cups brown rice (50c), 175g chicken (50p),
Meal 2-3/4 cup brown rice (30c), 175g chicken (50p)
Meal 3-1.25 cups brown rice (50c), 5.6 oz 96/4 ground beef (50p)
Meal 4-5.5 oz eye round steak (50p), veggies, 3 fish oil, 1 tbsp pb
Meal 5-175g chicken (50p), veggies, 3 fish oil, 1 tbsp pb
Meal 6-175g chicken (50p), 3 fish oil
prowrestler
07-15-10, 1:17 pm
nice bench day man
nice bench day man
Thanks, hoping to somehow put around 25-30 lbs on my bench this training cycle. Hopefully being focused this training cycle helps that goal.
Today: Getting pretty
Chin ups: bwx8, bwx5, bwx5 ..I suck
Rotary lat pulldown machine-2x25, 1x15, 1x12, 1x8 drop 1x25
DB Shrugs-55x30, 55x30, 105x12, 105x12 drop 55x15
BB Curls-barx15, 95x8, 95x8 drop barx15
Hammer curls ss db wrist curls-25x12 ss 10x30..3 of these
Diet for the day:
Meal 1-1.25 cups brown rice (50c), 5.6 oz 96/4 ground beef (50p),
Meal 2-1.25 cups brown rice (50c), 5.6 oz 96/4 ground beef (50p),
Meal 3-3/4 cup brown rice (30c), 175g chicken (50p)
Meal 4-2 scoops ON (50p), 3 fish oil, 1 tbsp pb
Meal 5-175g chicken (50p), veggies, 3 fish oil, 1 tbsp pb
Meal 6-175g chicken (50p), 3 fish oil
If I ate your diet I'd shoot myself lol... awesome workouts though brother. Keep slinging
IN IRON,
BB-
If I ate your diet I'd shoot myself lol... awesome workouts though brother. Keep slinging
IN IRON,
BB-
Yeah, I get that a lot about my diet, haha
Today: Squats
Warm up, foam roll, stretch, whatever
Squats-warm up (400 is last warm up set)...then add belt.. and 3x5 with 440
"Olympic" Squats- 400x5, 350x10, 260x20
Adductor/Abductor stuff with mini band
GHR-3x10 with bw
Probably 5 straight minutes, maybe a couple more walking with the sled attached to my belt with 2 plates. This was easy, because my legs were so numb I didn't feel them while using the sled.
Stretched, foam rolled blah blah
Doesn't look like much, but today whooped my ass.
Diet for the day:
Meal 1-1.75 cups brown rice (70c), 4.25 oz chicken (35p)
Meal 2-(PW) 1.75 cups brown rice (70c), 4.25 oz chicken (35p
Meal 3-1.5 cups brown rice (70c), 4.25 oz chicken (35p)
Meal 4-1.5 cups brown rice (60c), 1.5 scoop ON (35p)
Meal 5-1.25 cups brown rice (50c), 4.25 oz chicken (35p)
Meal 6-1.25 cups brown rice (50c), 4.25 oz chicken (35p)
Meal 7-1.5 scoop ON (35p), unlimited veggies, 3 fish oil
Yeah, I get that a lot about my diet, haha
Today: Squats
Warm up, foam roll, stretch, whatever
Squats-warm up (400 is last warm up set)...then add belt.. and 3x5 with 440
"Olympic" Squats- 400x5, 350x10, 260x20
Adductor/Abductor stuff with mini band
GHR-3x10 with bw
Probably 5 straight minutes, maybe a couple more walking with the sled attached to my belt with 2 plates. This was easy, because my legs were so numb I didn't feel them while using the sled.
Stretched, foam rolled blah blah
Doesn't look like much, but today whooped my ass.
Diet for the day:
Meal 1-1.75 cups brown rice (70c), 4.25 oz chicken (35p)
Meal 2-(PW) 1.75 cups brown rice (70c), 4.25 oz chicken (35p
Meal 3-1.5 cups brown rice (70c), 4.25 oz chicken (35p)
Meal 4-1.5 cups brown rice (60c), 1.5 scoop ON (35p)
Meal 5-1.25 cups brown rice (50c), 4.25 oz chicken (35p)
Meal 6-1.25 cups brown rice (50c), 4.25 oz chicken (35p)
Meal 7-1.5 scoop ON (35p), unlimited veggies, 3 fish oil
Good work brother. Any Dead work planned? or do u do those other days? What method u using now?
Good work brother. Any Dead work planned? or do u do those other days? What method u using now?
http://forum.animalpak.com/showpost.php?p=972071&postcount=187
The only tweaks from that is no conditioning on deadlift/back days, and AM cardio is not going to be all the time on Tuesdays. It will depend on how I feel.
http://forum.animalpak.com/showpost.php?p=972071&postcount=187
The only tweaks from that is no conditioning on deadlift/back days, and AM cardio is not going to be all the time on Tuesdays. It will depend on how I feel.
Aaahhhh I see. Sorry I am dumb and can't read lol. I like the split man. I need to tweak mine a bit I think... hitting some plateaus and time to bust out of it..
IN IRON,
BB-
Aaahhhh I see. Sorry I am dumb and can't read lol. I like the split man. I need to tweak mine a bit I think... hitting some plateaus and time to bust out of it..
IN IRON,
BB-
Yeah, I think I will do well this training cycle, having a plan and all. My last training cycle was horrible and unorganized and I didn't get much stronger with it.
Hercules
07-17-10, 9:50 am
Way to remain disciplined. Can't wait to see you on the cover of Powerlifting USA - that day is coming... ;)
Yeah, I think I will do well this training cycle, having a plan and all. My last training cycle was horrible and unorganized and I didn't get much stronger with it.
Always good to have a plan, but don't get too tied down... always adapt..
IN IRON,
BB-
Today: Gettin jacked and tan
Warm up shoulders
Incline bench-barx25, barx25, 135x15, 135x15, 155x12, 185x10, 205x6 drop 155x8 drop 135x10
Strict OHP-135x5, 135x5, 135x5, 95x10
Incline DB Bench ss incline DB flys-60x10 ss 20x15, 60x10 ss 20x15, 60x10 ss 20x15
Seated chest press machine ss cable crossovers-130x20 ss 45x20, 130x15 ss 45x15, 130x12 drop 100x8 ss 45x20
Rope pushdowns-1x15 drop 1x15 drop 1x15
Calves/Forearms.
TXPWRLFTR
07-18-10, 3:00 pm
Nice work
Today: Deadlift/Back
Warm up/stretch/whatever
Deadlift (sumo)-work up to 395x3, 420x3, add belt... 445x7 (PR)
Conv deadlift off 7 in blocks-315x10, 365x10, add belt...405x10 (PR) ...I think I was good for 15
One arm DB rows-3x20 with 95 lbs
WG lat pull downs-1x20, 1x15, 1x10
V bar pull downs-1x20, 1x15, 1x10
Abs
prowrestler
07-20-10, 2:51 pm
awesome deads man...fuck id hate doing that lol
Hercules
07-20-10, 5:30 pm
awesome deads man...fuck id hate doing that lol
I'm the opposite - give me deadlifts any day over any other movement.
Again, nice work, boom. Were the deads from the blocks from a deficit or was the bar elevated 7in?
awesome deads man...fuck id hate doing that lol
Yeah man, reps suck!
Again, nice work, boom. Were the deads from the blocks from a deficit or was the bar elevated 7in?
Thanks Herc. The block pulls were with the bar elevated. If I could do 405x10 from a 7 inch deficit, my pull wouldn't suck so bad right now LOL
Hercules
07-20-10, 11:26 pm
Thanks Herc. The block pulls were with the bar elevated. If I could do 405x10 from a 7 inch deficit, my pull wouldn't suck so bad right now LOL
OK, that's what I thought. If you were pulling 405x10 - or more - from a deficit I'd be really jealous. ;)
...And your pull doesn't suck. I don't know any other teenagers who can pull what you can - and I coach/train some really strong guys.
SQUAT or DIE!
07-20-10, 11:55 pm
freak on the DL...
OK, that's what I thought. If you were pulling 405x10 - or more - from a deficit I'd be really jealous. ;)
...And your pull doesn't suck. I don't know any other teenagers who can pull what you can - and I coach/train some really strong guys.
Well I just wish my deadlift was around the same number as my squat, I just don't get how I squat 40 lbs more then my pull!
freak on the DL...
Thanks squatty
Today: Heavy bench.....but it was full of suck
Warm up shoulders/whatever
Bench-work up to 264x2, 286x1, 314x1 (and 1 miss), 308x1 (and 1 miss), 297x2, 264x5
Close grip bench-3x5 with 243
Overhead DB extensions-3x8 with 75 lbs
STanding db laterals-20x8, 20x8, 20x10
Abs
Ok, todays plan was 3x2 with 314...BUT today was horrible. I lifted at 10 am which sucked, but I don't think that was the problem. It MIGHT be because I took melatonin last night for the first time in awhile. Today during training I was feeling tired and got lighteaded/dizzy at times before my sets. Anybody know anything about melatonin that might have caused this?
prowrestler
07-21-10, 2:14 pm
[QUOTE=boom;983797]Well I just wish my deadlift was around the same number as my squat, I just don't get how I squat 40 lbs more then my pull!
mine are like well over 100lbs apart, dont feel bad lol
[QUOTE=boom;983797]Well I just wish my deadlift was around the same number as my squat, I just don't get how I squat 40 lbs more then my pull!
mine are like well over 100lbs apart, dont feel bad lol
If I saw videos, I could tell you why.. or I will send them to Louie Simmons and he can.
IN IRON
BB-
[QUOTE=prowrestler;983843]
If I saw videos, I could tell you why.. or I will send them to Louie Simmons and he can.
IN IRON
BB-
If you were talking to me and not pro, here:
http://www.youtube.com/watch?v=4PUe7GnsSZY
[QUOTE=BamBam92;984466]
If you were talking to me and not pro, here:
http://www.youtube.com/watch?v=4PUe7GnsSZY
Either or but thanks man
Today: Back/biceps
Chin ups-3x5 with bodyweight
Rotary lat pull down ss CS hs row: 175x20 ss 2ppsx12, 205x15 ss 2ppsx12, 250x12 ss 2ppsx12
BB Shrugs ss bent over lateral raises-135x20 ss 20x20, 225x15 ss 20x20
Preacher curls ss hammer curls-65x12 ss 35x12, 65x10 ss 35x10, 65x10 ss 35x10, 65x10 ss 35x10
Incline db curls ss db wrist curls-20x10 ss 20x15, 25x10 ss 20x15, 25x10 ss 20x15, 25x10 ss 20x15
...I am trying to not have the arms of a 165 lb powerlifter
prowrestler
07-22-10, 3:23 pm
Today: Back/biceps
Chin ups-3x5 with bodyweight
Rotary lat pull down ss CS hs row: 175x20 ss 2ppsx12, 205x15 ss 2ppsx12, 250x12 ss 2ppsx12
BB Shrugs ss bent over lateral raises-135x20 ss 20x20, 225x15 ss 20x20
Preacher curls ss hammer curls-65x12 ss 35x12, 65x10 ss 35x10, 65x10 ss 35x10, 65x10 ss 35x10
Incline db curls ss db wrist curls-20x10 ss 20x15, 25x10 ss 20x15, 25x10 ss 20x15, 25x10 ss 20x15
...I am trying to not have the arms of a 165 lb powerlifter
biceps can be hit 2 times per week, focus on perfect form and progress in 8-12 rep range. no need for more then 6 sets...intense 6 sets.
try dumbbell wall curls, they are awesome
Looked like on your last squat attempt in that video your feet were a little wider but the camera went from being on the left to the right so hard to tell. Your form looks good though and it could just be an issue with upper back/lat strength. I'll keep watching your workouts and see if I can help. Also, do some exercises to build speed off the floor and I think u will be fine
rob_in_korea
07-23-10, 9:12 am
Awesome workouts boom. Congrats on the deadlift PRs.
-Rob
biceps can be hit 2 times per week, focus on perfect form and progress in 8-12 rep range. no need for more then 6 sets...intense 6 sets.
try dumbbell wall curls, they are awesome
Who knew it was so hard to be jacked and tan?
Looked like on your last squat attempt in that video your feet were a little wider but the camera went from being on the left to the right so hard to tell. Your form looks good though and it could just be an issue with upper back/lat strength. I'll keep watching your workouts and see if I can help. Also, do some exercises to build speed off the floor and I think u will be fine
Thanks, I have also went to sumo deadlifting, based on my squat stance. It's worth a try.
Awesome workouts boom. Congrats on the deadlift PRs.
-Rob
Thanks Rob
Today: Squats
Warm up/whatever
Squats-warm up to 415, then 3x5 with 465
"Olympic" squats-405x5, 355x10, 265x20
GHR-3x10 with bw
Abs
Pouring out, so no sled today.
This doesn't look like much, but I am exhausted. I upped the 3x5 squat weight 25 lbs from last week, and 5 lbs a set on the olympic squats.
Some guys are built for sumo and it feels better to them and some like the traditional stance. All about what works for YOU bro. I hate SUMO but do them in my workouts so I can build up the weaker parts of my deadlift.
IN IRON,
BB-
Today: Gettin jacked and tan
Incline bench-barxmillion, 135x15, 135x15, 155x12, 175x12, 190x10, 190x10 drop 135x15
Strict OHP-3x5 with 135, 95x15
Incline DB Bench ss incline DB fly-65x10 ss 20x15...did this 3 times
Seated chest press thing-145x20 drop 130x10 drop 100x10
then immediately went and:
Cable crossovers-70x10 drop 50x15 drop 40x20
Forearms.
^^I forgot... Tate press ss rope pushdowns-35x15 ss 110x15...3 of these.
Today: Deadlift/back
Today: Deadlift/back
...Today sucked. A very off day. I am glad I have a deload next week.
Deadlift (sumo)-work up to 365x5, 420x3, 470x3
7 inch block pull (conv)-315x10, 365x10...bicep felt funny so i called it for pulls
Bent over rows-135x8, 185x12, 225x10
WG lat pull downs-3x10
V bar lat pull downs-3x10
Abs
mehh
Today: Heavy Bench
Bench-work up to 286x1, 308x1, 330x1, 330x1, 347xmiss, add 3 board-347x1, remove 3 board...297x3, 280x5
OH db extension-3x10 with 70 lbs
Tate press superset standing db laterals-55x10 ss 25x10, 3 of these
Standing DB front raise-2x15 with 20 lbs
Abs
prowrestler
07-28-10, 4:24 pm
good work man
keep pushin the tan!
Yesterday: Back/bis/fail
Chin ups-3x6 with bw
Rotary lat pull down ss CS HS row-1x25 ss 1x12, 1x15 ss 1x12, 1x10 ss 1x12
Preacher curls ss hammer curls-65x12 ss 35x12, then 3 supersets of 65x10 ss 35x10
Incline DB curls ss db wrist curls-20x10 ss 20x15...4 of these
More forearms.
Now for the fail: I tweaked the left side of my neck somehow during the chin ups, and it got worse throughout the day. I was having horrible neck spasms all night last night and it was the worst pain I have ever had in my life. Luckily I woke up and no more spasms, it's just a little sore. I had to skip squats today, if my neck is 100% tomorrow I will squat, if it get better from today and is just a little bit sore I will do my incline bench stuff tomorrow, and squat sunday. Then next week is a deload.
My neck has been healing up, which I am really happy about. There is still some pain around the back of my head when I bend my neck down, oh well. I missed squats Friday, skipped my usual Sunday workout and did squats today at the commercial gym.
Squats: 490x5, 490x2, 490x3, 490x5 ....It was meant to be 3x5 with 490, but on my second set, I started to lean forward out of the hole and my spotter instinctively pulled me up. Shit happens. So I just waited a little, did a triple, then another set of 5. I still got the 15 reps I planned for, even though it would have been nice to do the 3x5 as planned.
Leg Press: 7ppsx10, 7ppsx10, 7ppsx20 ....that was easy, I could have done 100 if I was like everyone else at the gym who did 1/4 leg press ROM
Seated leg curls-1x20, 2x10
My original plan friday was to do 3x5 with 490, heavy single reverse bands, GHR, abs, sled. I had to make it work at the Y today. Deloading until next Monday.
Today: Back (deload)
One arm DB rows-3x20 with 95 lbs
WG lat pull down-1x20, 1x15, 1x10
V bar lat pull down-1x20, 1x15, 1x10
CS DB Rows-3x15 with 45 lbs
DB Shrugs-70x20, 80x15, 95x10
DB Curls-3x10 with 35 lbs
Abs
prowrestler
08-02-10, 6:35 pm
some good work boom, warm the fuck out of the neck for the next bit, dont let it come back cuz its gonna be worse.
i know about neck cramps as a wrestler lol
Hercules
08-02-10, 10:36 pm
Yuck - deload week. I know it's a necessity, but I always feel like a pussy lifting close to nothing. My CNS thanks me the following week, though. Good luck healing your neck; that's one part of the body that'll screw every lift up if it's not healthy.
Hope the neck and the De-Load are going good man.
IN IRON,
BB-
^^Thanks guys, the neck is really only stiff when I wake up now.
Today: Deload Bench
Bench-barx10, 110x10, 132x10,154x10,198x10,220x10,243x10,243x10,243x10
OH DB Extensions-3x12 with 75 lbs
Tate Press-3x10 with 55 lbs
Standing DB laterals-3x10 with 25 lbs
Standing DB front raise-2x15 with 20 lbs
Abs
BORING
Hercules
08-04-10, 9:02 pm
...BORING
Hey, at least you're lifting something. It sucks but, as you know, it's what powerlifters must do from time to time. Glad your neck feels better.
Hey, at least you're lifting something. It sucks but, as you know, it's what powerlifters must do from time to time. Glad your neck feels better.
Yep, I have a scheduled deload every 4th week. I am really hoping this approach reduces the amount of "everything is feeling heavy" days during the training cycle.
Phil800101
08-05-10, 1:09 pm
What's going on my man? How are things?
What's going on my man? How are things?
Good, how about you? Where have you been?!
Today: Back/Bis/Forearms
5 min walk on treadmill
Rotary lat pull down ss HS iso lateral row-1x20 ss 1x20, 1x12 ss 1x12, 1x10 ss 1x10
Underhand lat pull down ss seated cable row-1x20 ss 1x20, 1x12 ss 1x12, 1x10 ss 1x10
Bent over lateral raises ss BB shrugs-1x20 ss 1x20, 3 of these
Preacher Curls ss Hammer curls-1x10 ss 1x10, 4 of these
Incline DB curls ss DB wrist curls-1x10 ss 1x15, 4 of these
Forearms
Phil800101
08-05-10, 3:08 pm
Sounds good. On vacation for a few weeks, then just busy. Nice work there!
Today: Deload Squats
Box Squats-3x5 with 350
Abs
A half assed set of 6 on the GHR
Fun starts back up on Monday.
prowrestler
08-07-10, 3:26 pm
nice back and bicep day there
Today: Chest/tris
Incline Bench-barxwhatever, barxwhatever, 135xwhatever, 155xwhatever, 185x12 +7 +4
Strict OHP-3x5 with 145, 95x20 ..I am feeling stronger on my horrible OHPs.
Incline DB Bench ss Incline DB flys-50x15 ss 20x15, 60x12 ss 20x15, 75x10 ss 20x15
Flat DB Bench ss cable crossovers-60x15 ss 50x20, 75x12 ss 50x20, 85x10 ss 50x20
Rope Pushdowns ss skullcrushers-1x20 ss 85x10, 1x20 ss 85x10, 1x20 ss 60x10
Forearms and Calves.
Upping my protein intake 10g a meal starting today. Tomorrow is Deadlifts/Back.
prowrestler
08-08-10, 6:42 pm
good work, so many super sets
Phil800101
08-08-10, 11:15 pm
Solid sessions my man! Keep it up.
Thanks guys.
Today: Deadlift/Back
Deadlifts (sumo)-work up to 380x5, 405x5, 430x10 (PR)
7 in block pulls (conv)-315x10, 405x5, 405x5
Bent Over Rows-185x10, 225x10, 225x10
WG lat pull downs-1x20, 1x15, 1x10
Seated cable rows-1x20, 2x10
Abs
DB Curls-3x10 with 25 lbs
TXPWRLFTR
08-09-10, 2:49 pm
Nice work boom, looks like I am doing the OBB in October. I will either do the full meet or bench only...pending how things go.