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View Full Version : The Journey of an Animal...To Hunt or be Hunted...



Powerswitch
09-19-10, 11:33 pm
Well brothers and sisters I've finally found myself back in the saddle again...It's been a year and four months since I had my left shoulder replaced...Although i really never left the weight room, it killed me to be away from the heavy iron and powerlifting in general...It's been a long, hard, very slow road back filled with tons of therapy, feelings of doubt/depression and many sleepless nights...Missing this years Animal Cage at the Arnold was definately one of the biggest heart aches I had to deal with...To hell with all that negative shit...lol...I'm back Animal Nation and looking to hit three lift meets from here on out...My wife and I have targeted a meet to be held on the weekend of November 13 - 14...The meet will be APA sanctioned and directed by Kate Baird...The meet is currently slated to be held at Steve Pulcinella's Iron Sport Gym located in GlenOlden Pa...Bench training has been coming along very slow but the squat and deadlift are moving right along...I'll be posting my workouts leading up to the meet and I'll do my best to answer any questions that may arise...It's great to be back Animals and I can't wait to get back in the mix...I hope everyone has been experiencing good health and pr's...I'll post this weekend's workouts tomorrow morning...God Bless to my Animal family...

C.Coronato
09-20-10, 12:13 pm
Hell yea, looking forward to it my man!

mritter3
09-20-10, 12:20 pm
hell yah bobby...def be following along on this ride...subbed

Powerswitch
09-20-10, 5:47 pm
A whole lotta football this weekend but Saturday and Sunday mornings/afternoons are allocated for the iron...Here's how gym time broke down this weekend:
Saturday 9/19/10: Shirt Work Day
1)Bench:
Raw - (full ROM) 135x6; 225x3; 275x3... 3 Board:335x3...
Shirted - 2 board:435x5; 475x2; 455x4; 465x3; 495x1...1 Board:460x1; 505x1...

2)Rack Work: (8 inch lockout)(Iron Woody bench bands used)
55 lbs + blacks x 5
55 lbs + blacks + greens x 5
55 lbs + bla + gr + blues x 5
145 lbs + bla+ gr + purples x 5
195 lbs + bla + gr + pur x Miss Shit!!!
145 lbs + bla + gr + pur x 5 x 2
165 lbs + bla + gr + pur x 5
Drop set > 55 lbs + bla + gr + pur x 22.........Called it a day to go home, watch college football and carb up for Sunday's Squat session...Note: Today was the first day I was able to move my grip out to pinkies on the rings...Shoulder still tender with the wider grip but we're moving it out a little each week...

Sunday 9/20/10: Squat/Deadlift Day
1) Squat:
Raw warmups - 145x5; 235x5;
Briefs - 325 lbs + 180 lbs chain x 2 x 4
375 lbs + 180 lbs chain x 2 x 2
415 lbs + 180 lbs chain x 2 x 2

2) "Squat Ups": (Safety Squat Bar; briefs; Hole #15)
150 x 3
240 x 3
330 x 3
330 + 120 lbs chain x 3
420 + 120 lbs chain x 3 x 3

3) Speed Pulls: (sumo stance; briefs)
455 x 1 x 7

4) Hammer Crunch: 3 x 10...................Fuck yeah!!!! Done!!! Home to watch some NFL
Football with wifey...Legs felt pretty good post workout...As long as I keep my right
calve taped I have no probs with setting up (tore my right gastroc 5 weeks ago)...Nice
light day today with very high bar speed...Next week we'll max to chains about 2 inches
above parallel to see what I can hold on my back.....

Powerswitch
09-23-10, 4:33 pm
Wednesday is our raw day for both squat and bench...I've been following a modified version of the Sheiko system and trying to slowly increase my overall volume in my raw bench..The shoulder has been responding very well to the raw work and coupled with the therapeutic exercises I've actually been experiencing rescent gains in strength...Here's how our Wednesday night's workout went down:

1) Raw Squat: (Frankenstein Bar; Low box)
155x3x2
245x3
350x5
275x5
335x4x2
385x3x2
445x6

2) Zane's Press: (green band)
135x5 385x3
225x5 405x3
315x3 425x3
335x3 455x3
365x3 500x1

3) Circuit:
a) EZ Bar Extensions - 3 sets 8 reps (added green band)
b) T - Bars - (seated) - 3 sets 10 reps
c) Rear Delts - (machine) - 3 sets 12 reps
d) BB Curls - 3 sets 8 reps......................that's it...Any questions please let them rip....God Bless

Ragin Asian
09-27-10, 10:38 am
Glad to see you back on with your log and having fun with it again! No matter how many times they take the Animal out of the weight room, they will never be able to take the hunger for iron out of the Animal!!

Big Al
09-27-10, 12:25 pm
Powerswitch,I love you!!!! LOL
Glad your ass is BACK!! We missed you last weekend at the O.

machineman
09-27-10, 12:32 pm
Wednesday is our raw day for both squat and bench...I've been following a modified version of the Sheiko system and trying to slowly increase my overall volume in my raw bench..The shoulder has been responding very well to the raw work and coupled with the therapeutic exercises I've actually been experiencing rescent gains in strength...Here's how our Wednesday night's workout went down:

1) Raw Squat: (Frankenstein Bar; Low box)
155x3x2
245x3
350x5
275x5
335x4x2
385x3x2
445x6

2) Zane's Press: (green band)
135x5 385x3
225x5 405x3
315x3 425x3
335x3 455x3
365x3 500x1

3) Circuit:
a) EZ Bar Extensions - 3 sets 8 reps (added green band)
b) T - Bars - (seated) - 3 sets 10 reps
c) Rear Delts - (machine) - 3 sets 12 reps
d) BB Curls - 3 sets 8 reps......................that's it...Any questions please let them rip....God Bless


Glad to see you back on with your log and having fun with it again! No matter how many times they take the Animal out of the weight room, they will never be able to take the hunger for iron out of the Animal!!

Glad to see you both back!

Bobby, I have a question. Can you explain the Sheiko system?

Powerswitch
09-28-10, 11:45 am
Well bro it seems pretty complicated at first but you kind of just put your own spin on it...The best way to better understand the Sheiko system is to take a look at the articles Dave Tate has available on the EliteFTS web site...There are actually several different Sheiko protocols that Boris Sheiko has developed...The one you follow depends on your level of lifting experience...I have enjoyed putting my own spin on Al Caslow's take of the Sheiko program...He calls it the "SOS" program and it is basically a combination of the Metal Militia, Westside and Sheiko training styles/templates....lol....The perfect combination if you ask me...Check out those articles bud...Hope this helps...Any other questions or concerns I'd be glad to help...God Bless...Bobby

ghost
09-28-10, 12:00 pm
glad to see you back in the saddle bobby

machineman
09-28-10, 12:35 pm
Well bro it seems pretty complicated at first but you kind of just put your own spin on it...The best way to better understand the Sheiko system is to take a look at the articles Dave Tate has available on the EliteFTS web site...There are actually several different Sheiko protocols that Boris Sheiko has developed...The one you follow depends on your level of lifting experience...I have enjoyed putting my own spin on Al Caslow's take of the Sheiko program...He calls it the "SOS" program and it is basically a combination of the Metal Militia, Westside and Sheiko training styles/templates....lol....The perfect combination if you ask me...Check out those articles bud...Hope this helps...Any other questions or concerns I'd be glad to help...God Bless...Bobby

Thanks! So the short of it is I have alot of reading to do!!!! I will get on that ASAP. I will pester you with questions at a later date!

Powerswitch
09-28-10, 1:10 pm
Had a pretty good weekend of workouts...

SATURDAY: Shirt Work (Karen's double denim)

1) Bench: raw - 135x5; 185x5; 225x5...
Raw - 3 Board - 225 + 120 lbs chain x 3; 275 + 120 lbs chain x 3
Shirted - 3 Board - 315 + 120 chain x 3; 365 + 120 chain x 3; 405 + 120 chain x 3
2 Board - 425 + 120 chain x 3 x 2; 515 x 3 (no chain)

*****Shoulder was really sore so I decided to switch to the single-ply Katana and hit some higher volume...However, lol, When I got in it and started hitting some reps my shoulder began to feel better...so I decided to hit some singles and test it out a little*******...
3 Board - 425x3
2 Board - 475x3; 525x1; 550x1; 575x1; 605x1...First time I have handled 600+ post surgery...

2) Close-Grip Bench:
95 + 120 chain x 5
115 + 120 chain x 5
145 + 120 chain x 10............Decided to mess around with some light close grips while the big guys finished their shirt work then it was home to pig out and watch college football...

SUNDAY: Squat/Deadlift Day

1) Squat: ("Chain" squats - squatted to chains set at 2 inches above parallel)
Raw - 145x5; 235x3; 325x3; 415x2...
Briefs - (single-ply, Titan) 505x1; 555x1; 605x1; 655x1; 705x1; 775x1; 825xmiss;
805x2........Decided to see if I could handle over 800 in only my briefs and
I bit off more than I could chew with the 825 but when I reset and took the
805 it felt much better...The 2 reps moved pretty easily with maybe 1
or 2 more reps left in the tank....I added a light knee wrap with the 775,
825 and 805...

2) Speed Pulls: (sumo)
Suited (Metal Squatter): 135x1; 225x1; 315x1; 405x1;
485 x 1 x 7

3) Gluteal Bridges:
225x8; 275x8; 325x8...Done!!! Shoulder very sore from holding squat bar
but the torn, right calve is feeling great...

machineman
09-28-10, 1:39 pm
great to see you moving the big weights again!!!!