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ffmedic32
02-17-11, 7:45 pm
Sup guys, currently training for a PL meet in June, I have not competed since 2007, so I am very anxious to get back at it. I am planning to compete at 198 RAW. My training is WSB style, diet is a modified paleo and current supplements are--animal pak, shock therapy, ON Whey, fish oil, vit D, and vit C.

Gonna back log a few workouts to set the pace here..

Any comments or suggestions are appreciated.

ffmedic32
02-17-11, 7:48 pm
Box Squat @ Parallel
135 + Mini Band Doubled
10 doubles

Dimel DL
145x10
155x10
155x10

Leg Press
200x20
200x20
200x20

Mini Band Leg Curl(Single Leg )
3 sets of 8

Back Ext
BWx25x2

BB Shrugs
225x15
315x12
365x8
425x6

Hammer Curls
25x15x3

Hanging Leg Raises
3 sets of 15

Cable Crunches
120x25x3

DONE

ffmedic32
02-17-11, 7:49 pm
Flat Bench
45x10
95x10
135x6
185x3
225x3
Add 3 boards
275x1
300x1
315x1
325x1 with some spotter help ---PR
315x1
315x1
315x1

Floor Press
225x6
225x6
225x8

Tate Press
30x12
40x10
35x10

Dips
BWx8
BWx8
BWx8

1 arm cable pressdown
50x10
60x10
60x10

DONE

ffmedic32
02-17-11, 7:50 pm
Hamstrings are still tight from last week, so pushing DE Squat off till tomorrow. No goal in mind today outside of just getting blood moving.

Shoulder Pre Hab Work with bands

Power Cleans
135x8x3

Seated Military Machine
90x10x3

Arnold Presses
35x15
40x12

EZ Bar Preachers
125x10x3

Straight Bar Spider Curls
105x12x3

Iso Lat Pull Down
90x20x2

Leg Ext
2 sets 20

Leg Raises
BWx15x2

GHD Situps
BWx12x2

Hip Mobility Work

Treadmill
4 MPH for 15 min

DONE

ffmedic32
02-17-11, 7:51 pm
Fasted Cardio

Treadmill 4MPH x 20 min

DONE

ffmedic32
02-17-11, 7:51 pm
Box Squat to Parallel Box
155 + Doubled Mini Bands
10 doubles

Dimels
155x10
165x10
165x10

Leg Ext
60x40
70x35
70x28

Single Leg Lying Curl
6x6
6x6
6x6

Blue Band Good Mornings
x20
x20

Trap Bar Shrugs
225x15
315x12
385x12

Overhead Cable Curls
45x15
60x15
75x12

Ab Work

DONE

ffmedic32
02-17-11, 7:52 pm
Bench
105 BB Weight + 44# Chain + Double Mini Bands
12 triples using 3 diff grips

Incline DB
45x28
45x22
45x20

JM Press
95x11
95x11
95x10

V-Bar Pressdown
60x12
60x12
60x12

Rear DB Flye
20x12
25x12

Plate Raise
45x12
45x12

Facepull
110x12
110x12
110x12

GHD Situps
3 sets of 10

Hanging Leg Raises
3 sets of 12

Ab Wheel
2 sets of 10

DONE

ffmedic32
02-17-11, 7:53 pm
Sumo Deads
135x10
225x6
315x3
375x1
425x1
475x1
503x1-------New PR,,
450x1x3

GHR
BWx7x4

Good Mornings
45x8
135x7
185x5
205x5

T-Bar Rows
125x8
150x8
150x8

Hammer Curls
35x12
40x12
40x15

Cable Crunches
150x25
150x25

DONE

ffmedic32
02-17-11, 7:55 pm
Warm ups

Bench
45x10
95x8
135x6
185x3

2 Board Bench
225x3
255x1
275x1
300x1
315x1
325x1
335x1------NEW PR----Training with all these big benchers is paying off already..

JM Press
95x8
95x8
135x2
95x6

Incline Tate Press
35x12
40x12
45x8

Attack of the Mongolian Grill buffet

DONE

ffmedic32
02-17-11, 7:56 pm
10 min on bike

DB Seated Military
45x8
60x6
70x4
80x3
90x3

EZ Bar Preachers
55x12
85x8
105x6
125x6

Incline DB Curls
25x12
35x10
45x6
50x5

1 Arm Cable Curls
30x15
30x15

Wide Grip Face pull
70x12
80x12
90x12

Iso HS Decline
180x12
230x8
290x6
340x5

Pec Deck FLye
90x10
105x10
120x8

Weighted Situps
20x12
30x12
40x12
55x12

Hanging Leg Raises
BWx15x2

DONE

ffmedic32
02-17-11, 7:57 pm
10 min on treadmill
General warmups

Sumo Deads
135x10
225x3
275x3
350x1
425x1
475x1
513x1------NEW PR felt really good,,,my camera man screwed up and did not record it ,,damn him
518x Fail

GHR
BWx8
10x6
10x5
10x6

Pull Throughs
120x8
150x8
180x8

1 arm DB Row
95x7
110x6
120x5
150x5

Hammer Curls
40x12
50x10
40x12

Standing Cable Crunch
105x8
75x15
75x15

Ab Wheel
2 sets of 15

DONE

ffmedic32
02-17-11, 7:58 pm
Dynamic Bench
45x20
45+66#chain x8
45+chain+2 mini bands x3
105+chain+minis 2 sets of 3---------Bar speed was too slow for my liking, so dropped weight down
75+chain+minis 12 set of 3 with 3 diff grips

Flat DB + one mini band on all sets
35x25
45x22
45x20

Incline Tate Press
35x12
35x12
35x12

Close Grip Bench
95x12
135x10
165x9

Reverse Pec Deck
60x12
75x12
90x10

Cable Lateral Raise
20x12
20x12

Iso Low Row(Hammer Strength)
90x15
140x12
140x12

Cable Lat Pull
80x15
100x10

Key Press
20x20
30x15

Hanging Leg Sweeps
2 sets of 5 each side

Standing oblique crunch
100x12
100x12

Decline Situp
25
25

DONE

ffmedic32
02-19-11, 9:35 am
Parallel Box Squats
45x10
45+Double Mini Bands x10
95+Minisx2
135+Minisx2
185+Doubled Mini Bands 10sets of 2

Speed Deads
245x2x4

SLDL
135x12
185x10
225x8

Hack Squats
90x20x2

Single Leg Lying Curls
6x5x3

Back Ext
BWx20x2

Smith Shrugs
135x15
225x15
315x12
405x10

Preacher Curls
50x15
60x12
60x12

Standing Abs
Ab Wheel
Hip Mobility Work

DONE

ffmedic32
02-19-11, 9:36 am
Total rest day----Morning weight up to 202.4

Gonna work on some epic eating and rest up for ME Bench tomorrow.

ffmedic32
02-20-11, 6:48 pm
General Warmups

Reverse Blue Band Bench
245x8
295x3
335x3
385x1
425x1
445x1
475x1
515x1 to 3 board --Needed some spotter help
475x1
475x1 to 2 board

Close Grip Bench
Bar + Green Band x8
95+ Green Band x6
95+ Green Band+60# chain x4
95+ Green Band+ 120# chain x3

DONE @ Muscleheads

Drove home, got some grub and headed to local gym with the Mrs for round 2

Standing DB Military
40x8
60x6
75x4
85x2

DB Front Raises
15x12
25x10
30x10

DB Lateral Raises
20x12
25x12
30x10

Weighted Cable Crunches
140x25
170x15
200x16

Weighted Cable reverse Crunch
50x15
70x15
90x12

Helped the Mrs with her squat workout and accessories on legs

DONE

T o m m Y
02-20-11, 6:53 pm
Training is looking solid bro..

J A Y
02-20-11, 7:01 pm
Training is looking solid bro..

x2

ffmedic32
02-20-11, 8:00 pm
Training is looking solid bro..


x2

Thanks guys ....I have been giving it 110% and its starting to show...I also moved my ME bench day to a gym with pro bencher Mike Wolfe,,just the atmosphere is doing wonders for my bench.

Really looking into a doing a NASA meet April 9th with some friends before the state police and fire games I have planned

mcbeast
02-20-11, 10:20 pm
Looks like you are putting in some solid work big man. Its great to see someone in your line of work that trains there body as a unit. Not just getting a chest/tri day in etc..

This article might interest you as well.

http://articles.elitefts.com/articles/training-articles/seven-strength-and-conditioning-tools-for-firefighters-part-1/

Keep up the hard work!

ffmedic32
02-21-11, 12:42 pm
Looks like you are putting in some solid work big man. Its great to see someone in your line of work that trains there body as a unit. Not just getting a chest/tri day in etc..

This article might interest you as well.

http://articles.elitefts.com/articles/training-articles/seven-strength-and-conditioning-tools-for-firefighters-part-1/

Keep up the hard work!

Thanks,,,I do know what your saying about the chest tri deal,,,,Thats my LT, he can bench 375 with his bread loaf arms,,but could not squat of deadlift 225..

That EliteFTS article was good, thanks,,,I searched for Part 2 but nothing found, shame they did not finish it out.

ffmedic32
02-21-11, 7:33 pm
At the firehouse today, so just a quick and simple tricep blast with little rest between sets

Incline Tate Press
20x15
25x15
30x12
35x12
40x10
45x10
55x4

JM Press
45x12
65x10
85x7
85x6

Close Grip Bench
45x15
115x10
135x10
155x10

DONE

ffmedic32
02-22-11, 1:42 pm
4 inch Cambered Bar Squats
45x12
135x8
185x6
225x3
275x2
315x1
365x1
405x1
425x0--Bombed this,,went nice and deep, just could not get outta the hole.
345x1x5

GHR
BWx6
10x6
25x6
35x4

Standing Leg Curl( single leg)
45x8
60x8
75x8

Good Mornings
135x10
185x5
185x5---Lower back was feeling it, so I stopped here

Seated Cable Row
100x10
130x8
160x6
200x6
230x5

DONE

ToSo
02-22-11, 2:13 pm
Solid training log bro. Keep giving it 110% I'm sure it will all pay off when you hit the platform again. Good luck on your future competitions.

ffmedic32
02-22-11, 5:48 pm
Solid training log bro. Keep giving it 110% I'm sure it will all pay off when you hit the platform again. Good luck on your future competitions.

Thanks....As the schedule looks now I am gonna hit a NASA meet in April, and then state police and fire in June.