1 Week to the NJ Summer Bash

[naturalguy]

On January 29th I did my first ever powerlifting meet - the NJ State Powerlifting Championships. It was a great experience. What made it more special was that my boys J-Dawg, G Diesel, Aggression, T.Kemble & Henri Skiba all did the same meet.

http://i145.photobucket.com/albums/r217/er1994/2011%20NJ%20State%20Power%20Lifting%20Championship/2011NJStatePowerLiftingChampionship110.jpg

My #'s were ok for my first time, I did hit pr's in the squat and dead. Here is the vid:

http://www.youtube.com/watch?v=Sp72iC8QwoI


I got my sights set on another meet:

APA NJ Summer Bash
Saturday July 9th, 2011
Apollon Gym, Edison NJ


Now that I got the experience and jitters out in the first meet, I know what to expect and I can focus on really improving on my numbers. My training will be different, I trained with a modified 5/3/1 program last time. T. Kemble and Henri Skiba cooked up a new program which is based off of the Westside template. This type of training will be all new to me. I'll be doing all lifts twice a week as opposed to once per week like before.

Training schedule will go down like this:

Sunday - Max effort squats, deads & assistance
Monday - Dynamic effort upper body/bench & assistance
Wednesday - Dynamic effort squats, deads & assistance
Friday - Max effort upper body/bench & assistance

[ToSo]

I'll be attending this contest in support of NG...projecting big number! All the luck.

[smoothballer]

Awesome that you are competing again NG.

Subbed...

[Aggression]

Best of luck, NG. You know I'll be here to push ya. With Tek and Skiba in your corner, there's no reason why your numbers won't make a huge leap. I MAY be a late entry .. again.

I'm really interested in your new program. I'll have to pick your dome about it. I've always been intrigued by the Westside program.

Also, that dude in the black Animal hoodie is fuckin' sexy.

[scals]

Good luck NG. You got this. Train hard!

[Vinny G]

Very cool....Cant wait for you to ROCK this!

[naturalguy]

I'll be attending this contest in support of NG...projecting big number! All the luck.

Thanks for the support Toso


Awesome that you are competing again NG.

Subbed...

I gotta do something to fight father time. I now officially qualify for the masters category


Best of luck, NG. You know I'll be here to push ya. With Tek and Skiba in your corner, there's no reason why your numbers won't make a huge leap. I MAY be a late entry .. again.

I'm really interested in your new program. I'll have to pick your dome about it. I've always been intrigued by the Westside program.

Also, that dude in the black Animal hoodie is fuckin' sexy.

It would be awesome if you did this meet also


Good luck NG. You got this. Train hard!

Thanks scals, big day for you tomorrow.


Very cool....Cant wait for you to ROCK this!

Thanks Vin!

[freighttraindane]

Awesome stuff NG, you're going to kill it at that event

[Big Byrd]

On January 29th I did my first ever powerlifting meet - the NJ State Powerlifting Championships. It was a great experience. What made it more special was that my boys J-Dawg, G Diesel, Aggression, T.Kemble & Henri Skiba all did the same meet.

http://i145.photobucket.com/albums/r217/er1994/2011%20NJ%20State%20Power%20Lifting%20Championship/2011NJStatePowerLiftingChampionship110.jpg

My #'s were ok for my first time, I did hit pr's in the squat and dead. Here is the vid:

http://www.youtube.com/watch?v=Sp72iC8QwoI


I got my sights set on another meet:

APA NJ Summer Bash
Saturday July 9th, 2011
Apollon Gym, Edison NJ


Now that I got the experience and jitters out in the first meet, I know what to expect and I can focus on really improving on my numbers. My training will be different, I trained with a modified 5/3/1 program last time. T. Kemble and Henri Skiba cooked up a new program which is based off of the Westside template. This type of training will be all new to me. I'll be doing all lifts twice a week as opposed to once per week like before.

Training schedule will go down like this:

Sunday - Max effort squats, deads & assistance
Monday - Dynamic effort upper body/bench & assistance
Wednesday - Dynamic effort squats, deads & assistance
Friday - Max effort upper body/bench & assistance

PL is addictive huh? haha congrats on the PR's at the meet. keep it up and smash those now!

[naturalguy]

Awesome stuff NG, you're going to kill it at that event

Thanks freight


PL is addictive huh? haha congrats on the PR's at the meet. keep it up and smash those now!

Yes, I've been bitten by the bug, been itching to get back on the platform

[Mr. Dead]

In, for the win...!!!

[G Diesel]

You're gonna do great my brother. No doubt about it. Your consistency and determination are always an inspiration.

Finally after The Decision and The Program there is The Journey.

Peace, G

[Big D]

you got i got your back my dudeee

[Enforcer]

WIshing you all the best with your training NG. I have to work on the 9th, but I am def. gonna try to take off so I can come out and show my support. Time to start dialing it up bro, see you Sat.

[shortstack]

Good luck NG.

I'll be checking back to see how the training is going.

Jeremy

[naturalguy]

In, for the win...!!!

Nice to have you


You're gonna do great my brother. No doubt about it. Your consistency and determination are always an inspiration.

Finally after The Decision and The Program there is The Journey.

Peace, G

Thanks G. I was careful not to include the terms Road & Journey in the title

[Big D]

you got i got your back my dudeee

good thing i can spell... you know i got your back brosef... see ya saturday

[C.Coronato]

Awesome brother. Glad to hear you are gonna rock it again!

[J-Dawg]

Do it big NG. Stay focused and train hard brother. I'll be there along the way to push you when you're slacking or just there when you need some support.

[Enforcer]

I heard D-Jays is having a meet during happy hour out on the beach....

[BigAnt]

Ng glad you are entering another power lifting meet. If I have off from work that day, I will be there to support!

[naturalguy]

you got i got your back my dudeee


Good luck NG.

I'll be checking back to see how the training is going.

Jeremy

Thanks Jeremy


good thing i can spell... you know i got your back brosef... see ya saturday

Mucho lulz, see you tomorrow


Awesome brother. Glad to hear you are gonna rock it again!

Thanks bro. It's the same day as Team U, sorry about that


Do it big NG. Stay focused and train hard brother. I'll be there along the way to push you when you're slacking or just there when you need some support.

It's not too late to join in J


I heard D-Jays is having a meet during happy hour out on the beach....

YES!


Ng glad you are entering another power lifting meet. If I have off from work that day, I will be there to support!

Thanks Ant

[naturalguy]

First workout was yesterday at the NJ ABC event at Gold's Gym in Teterboro. I trained max effort bench with Skiba, Big D & Nick. It was humbling to say the least to train with these guys moving some big weights.

As for my workout (after warm ups):

Bench w/1 board:

275 x 5

300 x 3

Incline dumbell presses:

4 sets x 10 reps

Seated low rows:

4 sets x 10 reps

Rear delt band pulls:

4 sets x 10 reps

Triceps dip "walks" - hard to explain, Nick showed me how to do these. Basically you put two Olympic bars in a power rack, someone holds them and you "walk" forward and backward while in the top of a dip position. This is what I love about ABC's. I learned something new and got super motivated by training with these guys.

[scals]

Looking good E!

[naturalguy]

Yesterday's workout - max effort squats & deads

Box squats:

365 x 1

405 x 1

405 x 1

Deads (was supposed to do reverse band deads but didn't have bands with me):

455 x 1

Single leg bulgarian split squats:

3 x 8 had to be careful with these as I have some inflammation in my right knee and I felt it on this

Back extensions:

4 x 10

Lat pulldowns:

2 x 15

Weighted decline abs (holding a bar in the crook of my arms)

4 x 10

[naturalguy]

Video:

http://www.youtube.com/watch?v=zfDJLFwVl5w

DE upper body:

Speed benching:

9 sets x 3 reps w/varying grips

Rack lockouts:

315 x 2

365 x 2

405 x 2

Rolling tricep presses with dumbells:

4 sets x 8 reps

Rotator cuff


J-Dawg & G Diesel were also training in the gym

[Universal Rep]

Apollon Gym? Do I smell ABC?

Good luck, NG...

[JUGGERNAUT]

405 on the rack/pin bench. Nice work ng

[naturalguy]

405 on the rack/pin bench. Nice work ng

Thanks and thanks for the help with the camera work

[ProteinJunkie]

Video:

http://www.youtube.com/watch?v=zfDJLFwVl5w

DE upper body:

Speed benching:

9 sets x 3 reps w/varying grips

Rack lockouts:

315 x 2

365 x 2

405 x 2

Rolling tricep presses with dumbells:

4 sets x 8 reps

Rotator cuff


J-Dawg & G Diesel were also training in the gym

kOOL vid and nice lifts. Best part = 1:07.

[naturalguy]

kOOL vid and nice lifts. Best part = 1:07.

Ha, you like that????

[ProteinJunkie]

Ha, you like that????

Best “videobomb” I’ve seen in awhile. Your entertaining expression, the perfect hold, the duration bang-on. The force is strong in you. The next question is: Can J-Dawg top it?

[naturalguy]

It was so nice out I decided to pull the sled:

http://www.youtube.com/watch?v=QsKIlPlD3Ks

[mritter3]

sick workouts in here NG....love all the variation of movements....vids are sweet!...keep em coming.

[naturalguy]

http://www.youtube.com/watch?v=H1OkzH7Vjd4

DE lower body:

Speed box squats:

10 sets with 215lbs x 2 reps

Speed deads:

8 sets with 255 x 1 rep

One legged stiff leg deadlifts:

1 x 15 reps

Back extensions:

2 x 10 reps

Hanging leg raises:

2 x 8

[FITGYM]

some solid work and good luck

[scals]

keep grinding away bro

[naturalguy]

http://www.youtube.com/watch?v=F05qwWSri3g

The freak at the beginning is my man C.Coronato who is 8 weeks out from the Team Universe, he will do damage.

Max effort bench

Bench press with 1 board w/pause:

250 x 3

275 x 3

300 x 3

Incline dumbell press:

4 x 10 reps

Seated cable row

4 x 10

Rear delt pull aparts:

4 x 10

Rope tricep pushdowns:

4 x 10

[J-Dawg]

Good work today NG. You hit that 300lb bench for 3 solid reps on the one board.

[C.Coronato]

Looked great today brother, strong as hell and powerful. Keep hammering it home.

[naturalguy]

Looked great today brother, strong as hell and powerful. Keep hammering it home.

Thanks bro, now if I can only get abs like you I'd be doing alright

[Big D]

Thanks bro, now if I can only get abs like you I'd be doing alright

B-E-L-M-A-R lets go to BELMAR

[naturalguy]

B-E-L-M-A-R lets go to BELMAR

Let's goooooooooooooooooooo

[FITGYM]

looking strong

[T o m m Y]

Training is looking good NG..
Im looking at this meet as well,it will be my first..
What weight class you doing?

[naturalguy]

looking strong

Thanks Danny


Training is looking good NG..
Im looking at this meet as well,it will be my first..
What weight class you doing?

Most likely 198's, you should definitely do it.

[mritter3]

Strong work in here naturalguy....this will be your second one right?...it so what have you done differently to prepare for this one?

[naturalguy]

Strong work in here naturalguy....this will be your second one right?...it so what have you done differently to prepare for this one?

Second meet, yes, different program (westside), different mindset, different attitude. The first was to get experience and get the jitters out. Now I want to beat my previous PR's by a significant amount.

[naturalguy]

Video:

http://www.youtube.com/watch?v=k52BfzWXGhc

Trained at Skiba's Gym with T.Kemble. My legs were quivering all day yesterday and I feel like I got hit with a truck today. I talk some supplements and food on the video as well.

Here is how the workout went down:

Box squats 2" below parallel:

Worked several warm ups then

365 x 1

380 x 1

380 x 1

Deficit deadlifts with reverse bands (see video)

455 x 2

505 x 1

605 x 1

Single leg bulgarian split squats:

3 x 8 w/10lb kettlebells (these killed)

Reverse hypers superset with dumbell shrugs:

4 x 12

Ab solo machine (pretty cool, check the vid)

[Aggression]

nice day of training, ng. Watching that video makes me want to jump on board.

[freighttraindane]

Damn NG looks like a hell of a workout, I can't wait to train tonight after watching that shit. Motivating stuff!

[naturalguy]

nice day of training, ng. Watching that video makes me want to jump on board.

Do it!


Damn NG looks like a hell of a workout, I can't wait to train tonight after watching that shit. Motivating stuff!

Glad I can get you pumped, hit it hard tonight

[naturalguy]

http://www.youtube.com/watch?v=IMPLYlCluOs

DE Upper

Speed bench:

145 x 9 sets x 3 reps (varying grips)

Rack lockouts:

315 x 2

365 x 2

410 x 1 - failed on the 2nd rep

Rolling tricep press w/dumbells:

4 x 10

Lat pulldowns:

4 x 12

Rotator cuff work

[scals]

Looking good ng! Love the videos.

[naturalguy]

http://www.youtube.com/watch?v=OLhHYBqhZeU


Short vid today but long workout

Speed box squats:

10 sets w/235lbs x 2 reps

Speed deadlifts:

8 sets w/285 x 1 rep

Lying leg curls:

1 set x 35 reps

Hyperextensions:

2 x 10 reps

Hanging leg raises:

2 sets x 8 reps

[Universal Rep]

U two gents are havin' too much fun, haha.

[mritter3]

putting in some sick work eric....gonna tear that next one up man...keep it going...great vids as well.

[naturalguy]

No video today, sorry


Bench with one board (all pause reps):

275 x 1

300 x 1

325 x 1 (*****PR with a pause)

Incline dumbell presses:

4 x 10 reps

Seated cable rows:

4 x 10

Rear delt pull aparts:

4 x 15

Rope pushdowns:

3 x 10

Pre-workout had Animal Pump & new flavor prototype of Animal Rage

[Big D]

No video today, sorry


Bench with one board (all pause reps):

275 x 1

300 x 1

325 x 1 (*****PR with a pause)

Incline dumbell presses:

4 x 10 reps

Seated cable rows:

4 x 10

Rear delt pull aparts:

4 x 15

Rope pushdowns:

3 x 10

Pre-workout had Animal Pump & new flavor prototype of Animal Rage


thats a HUGE 1board PR. good shit bro...what flavor Rage??? i wanna try

[mritter3]

strong benching NG....congrats on the PR

[naturalguy]

thats a HUGE 1board PR. good shit bro...what flavor Rage??? i wanna try

Thanks Big D, it's progress thats for sure. I can't reveal the flavor yet, we will find out on Monday


strong benching NG....congrats on the PR

Thanks m

[Big D]

Thanks Big D, it's progress thats for sure. I can't reveal the flavor yet, we will find out on Monday


how about you come celebrate the PR in AC tonight.. Harrah's.. see you there

[naturalguy]

how about you come celebrate the PR in AC tonight.. Harrah's.. see you there

Fist pumping at the pool party???

[Big D]

Fist pumping at the pool party???

you know i did

[scals]

Good to see ya this weekend ng. Thanks for everything, and I'll be seeing ya soon.

[naturalguy]

you know i did

My man


Good to see ya this weekend ng. Thanks for everything, and I'll be seeing ya soon.

Anytime, I was glad I was able to be there. You are making good progress, keep doing your thing

[naturalguy]

Man I had a rough weekend. Starting Friday night all the way into Sunday morning I got hit with some kind of stomach bug. No sleep at all on Friday night (but many trips to the bathroom), I couldn't really eat any food and I lost 4 pounds in that time period. Needless to say I felt like crap. I was supposed to train my ME Squats and deads on Sunday but it was a no go. Plan B was supposed to be Monday but while my stomach was better I was weak and still dehydrated. Finally today after much Gatorade and Electro Max I was back in the game.

It turned out to be a pretty good workout.

Box Squats (only had access to a parallel box, was supposed to be 2" below parallel):

365 x 1

405 x 1

425 x 1

Reverse band deficit deadlifts:

615 x 1 (up 10lbs from last week)

Single leg bulgarian split squats (holding 15 lb dumbells) superset with hyperextensions:

3 sets x 8 reps for split squats, 12 reps for hypers

Dumbell shrugs:

2 x 15

[J-Dawg]

Man I had a rough weekend. Starting Friday night all the way into Sunday morning I got hit with some kind of stomach bug. No sleep at all on Friday night (but many trips to the bathroom), I couldn't really eat any food and I lost 4 pounds in that time period. Needless to say I felt like crap. I was supposed to train my ME Squats and deads on Sunday but it was a no go. Plan B was supposed to be Monday but while my stomach was better I was weak and still dehydrated. Finally today after much Gatorade and Electro Max I was back in the game.

It turned out to be a pretty good workout.

Box Squats (only had access to a parallel box, was supposed to be 2" below parallel):

365 x 1

405 x 1

425 x 1

Reverse band deficit deadlifts:

615 x 1 (up 10lbs from last week)

Single leg bulgarian split squats (holding 15 lb dumbells) superset with hyperextensions:

3 sets x 8 reps for split squats, 12 reps for hypers

Dumbell shrugs:

2 x 15

Good workout NG. I was training shoulders but had to sneak in a couple of sets of deads just to show NG I still have it in me, lol. 615 x 1 was heavy but somehow got it up.

[naturalguy]

It felt good to get back in the game after my deload week which felt like forever. Today begins the stretch run.

Bench, singles with contest pause:

240 (80%)
250 (82.5%)
255 (85%)
260 (87.5%)
270 (90%)

All went up fairly easily

Dumbell pullovers:

3 sets x 8 reps

seated cable rows (switching grips after 2 sets):

4 sets x 10 reps

Rear delt band pull apart:

4 sets x 25 reps

Tricep rope pressdowns:

3 sets x 10 reps

Crunches

[FITGYM]

Looking Strong....

[naturalguy]

Knee wrapping video:

http://www.youtube.com/watch?v=gCoqhFcU2Qc&feature=channel_video_title

Yesterday was Max Effort squats and deads at Skiba's. I am lifting raw at the meet however this fed allows knee wraps and I've never really used them properly so Skib's showed me how to wrap them right in the video.

Here is how the workout went down:

Buffalo bar squats:

340 (80%) x 3 reps - 6 sets

Deficit Deadlifts standing on a 45lb plate:

315 x 1

365 x 1

405 x 1

Back attack:

4 sets x 10 reps

Dumbell shrugs:

2 x 15

Reverse hypers:

2 x 8 reps

Ab solo machine

The knee wraps will take time to get used to them, they felt weird.

[naturalguy]

Video:

http://www.youtube.com/watch?v=fWwBEkokf7E


DE upper/speed work w/bands

Bench w/bands:

35% plus mini bands - speed reps 9 sets x 3 reps changing grip each set

Floor presses:

185 x 5

225 x 5

245 x 5

Tate presses:

4 sets x 10 reps

Lat pulldowns:

5 sets x 12 reps

Abs - standing band crunches

[mritter3]

strong work eric....solid man!

[Big Wides]

subbed.....westside will make you strong as shit and I may make it up to the meet on the 9th

[scals]

Looking good ng. Keep trucking to the finish line!

[J-Dawg]

Good work NG. Your training is spot on for this contest.

[naturalguy]

strong work eric....solid man!

Thanks


subbed.....westside will make you strong as shit and I may make it up to the meet on the 9th

You should be there competing.

This westside is testing my recuperation but I do feel stronger


Looking good ng. Keep trucking to the finish line!


Good work NG. Your training is spot on for this contest.

Thanks fellas and J-Dawg thanks for pushing me

[shortstack]

Nice work brother. I saw the squat video but the other one didn't load up for me.

You should do quite well at the next meet.

Jeremy

[naturalguy]

Video:

http://www.youtube.com/watch?v=HVRXNbnKbPI


DE Lower Body w/mini bands

Box squats to parallel with mini bands:

135 (30%) + mini band x 10 sets 2 reps fast

Deadlifts:

155 (30%) + mini band x 8 sets x 1 rep fast

Hamstring isolation:

Lying leg curls

1 set x 30 reps

Back extensions:

1 x 20

1 x 15

Hanging leg raises:

10 reps

10 reps

8 reps

[BigAnt]

NG Did you make your pull sled yourself?

[mritter3]

solid vid NG...looks like you and J have been putting in some sick workouts...nice addition to throw some aggression in there....his gym bag is awesome!

[freighttraindane]

Solid work being done in here, I can't believe it's only 4 weeks to your 2nd and my 1st meet, time is flying by, but from the looks of it, you are well on your way to being ready to kill it at the meet!

[naturalguy]

solid vid NG...looks like you and J have been putting in some sick workouts...nice addition to throw some aggression in there....his gym bag is awesome!

It's always good to have Aggression around, he motivates me.



Solid work being done in here, I can't believe it's only 4 weeks to your 2nd and my 1st meet, time is flying by, but from the looks of it, you are well on your way to being ready to kill it at the meet!

Time flies, how are you feeling? You ready?

[freighttraindane]

It's always good to have Aggression around, he motivates me.




Time flies, how are you feeling? You ready?

I am feeling good strength wise, form has come along nicely, working on some single and calls to get the timing down recently, trying to figure out starting weights and stuff like that.

[ToSo]

4 weeks and counting bro! Talk to CCoronato the other day, told him I'm go to your meet then to his show. Talk about the best of both worlds---powerlifting and bodybuilding all in one day..BOOM.

[naturalguy]

I am feeling good strength wise, form has come along nicely, working on some single and calls to get the timing down recently, trying to figure out starting weights and stuff like that.

Awesome, practice the pause on the bench, I didn't do enough of that in training for my first meet.


4 weeks and counting bro! Talk to CCoronato the other day, told him I'm go to your meet then to his show. Talk about the best of both worlds---powerlifting and bodybuilding all in one day..BOOM.

I like that plan, wish I was hitting up the Team U also to see him and Shaun, I may go to the pre-judging on Friday night.

[naturalguy]

Benchapalooza with Aggression and J-Dawg. G Diesel couldn't be with us today.

Video:

http://www.youtube.com/watch?v=sLlf4qBbyRQ

29 days to go, no messing around

Bench press with a full contest pause:

255 x 1
260 x 1
270 x 1
275 x 1
285 (95%) x 1

Dumbell pullovers:

3 x 8 reps

Seated cable rows (changing grips after 2 sets):

4 x 10

Rear delt band pull aparts:

4 x 25

Tricep rope extensions:

3 x 10

Felt good, 225 on warm up felt heavy as did 255 but after that everything felt great, guess I just needed to be better warmed u

[shortstack]

Nice NG. Keep it up brother.

Jeremy

[naturalguy]

It's not t-shirt time.............it's singlet time

http://i145.photobucket.com/albums/r217/er1994/IMAG0058.jpg

Video:

http://www.youtube.com/watch?v=xNH0uPV1ZBo

It's time to put on the singlet for training.

I had a rough start, I couldn't get in the groove during my warm ups and my head wasn't focused right but it all clicked it when I hit my top weights.

ME Lower Body at Skiba's. You can see in the video the atmosphere at Skiba's on a Sunday, it's intense and some big weights being thrown around.

Buffalo Bar squats with wraps:

380 (90%) x 4 sets x 2 reps

Deficit Deadlifts on a 6" high box (these were tough)

275 x 1
315 x 1
365 x 1

Back attack:

3 x 10 reps

Reverse hypers:

2 x 12 reps

Abs

[C.Coronato]

BOOOM. Wish i could be there for the meet brotha. But ill be on stage!! Looking forward to sharing a nice big meal with you afterwards with trophies in hand!

[freighttraindane]

Badass workout NG

[naturalguy]

Video:

http://www.youtube.com/watch?v=Fy8UVs1a5mk

DE Upper Body - speed bench w/mini bands:

Mini band benching:

105 (35%) 9 sets x 3 reps changing grips each set

Floor presses:

225 x 5

275 x 3

Tate presses:

4 x 10 reps

Lat pulldowns:

5 x 12 reps

Rear delt band pull a parts:

2 x 15

Wrist curls:

2 x 12

[mritter3]

NG...your vids look awesome and your training has def. seemed to be turned up a few notches....tear it up man...you got this!

[J-Dawg]

Video:

http://www.youtube.com/watch?v=Fy8UVs1a5mk

DE Upper Body - speed bench w/mini bands:

Mini band benching:

105 (35%) 9 sets x 3 reps changing grips each set

Floor presses:

225 x 5

275 x 3

Tate presses:

4 x 10 reps

Lat pulldowns:

5 x 12 reps

Rear delt band pull a parts:

2 x 15

Wrist curls:

2 x 12

Good workout today NG. I'm loving the band work on the flat bench. I think it's helping out with my overall strength and ability to handle heavier weight. BTW--You were strong on those floor presses.

[naturalguy]

Good workout today NG. I'm loving the band work on the flat bench. I think it's helping out with my overall strength and ability to handle heavier weight. BTW--You were strong on those floor presses.

You are doing the training with me so just enter the meet, let's go

[freighttraindane]

You are doing the training with me so just enter the meet, let's go

'sounds like a good idea to me, J-Dawg get in that meet!

[naturalguy]

Video:

http://www.youtube.com/watch?v=o95DsBW6vu0

Speed kills they say, well in powerlifting speed is what you need. You want that bar moving fast that is why we work the Dynamic Effort days. It's speed work using mini bands for resistance.

Today's workout:

Speed box squats w/mini bands:

150 x 10 sets x 2 reps

Speed deadlifts w/mini bands:

185 x 8 sets x 1

Hamstring isolation:

Leg curls:

2 sets x 25 reps

Hyperextensions:

2 x 17

Abs

On a side note, I am a little beat up, starting to feel some tennis elbow coming on, had my chiro work on it last night, I'll wear a strap and treat it as best I can but I have to press on, no time to slow down now.

[mritter3]

awesome work NG....take care of that elbow...i see this workout was at the U...good stuff man.

[scals]

Good looking videos in here ng.

[naturalguy]

awesome work NG....take care of that elbow...i see this workout was at the U...good stuff man.

I will take care of it as best I can but I can't let it slow me down at this point


Good looking videos in here ng.

Thanks

[J-Dawg]

I'm sore from these extra workouts with you NG, haha.

[Aggression]

I'm sore from these extra workouts with you NG, haha.

wuss

[Big Wides]

I'm sore from these extra workouts with you NG, haha.

that just means you can eat more

[C.Coronato]

3 weeks brother. Getting close .. Finish strong!!

[naturalguy]

3 weeks brother. Getting close .. Finish strong!!

Yup, I officially registered for the meet last night

[Aggression]

Yup, I officially registered for the meet last night

Me too.


wait, wut

[J-Dawg]

I hear you're nervous about today's workout?

[freighttraindane]

Aggression in the mix now, J-dawg better step up to the plate too?

[naturalguy]

Me too.


wait, wut

Boom - breaking news Aggression has stepped up. J-Dawg?????


I hear you're nervous about today's workout?

Yes, it's a big workout today


Aggression in the mix now, J-dawg better step up to the plate too?

This ^^^^^^^^^

[smoothballer]

The hammer has been thrown down....J-Dawg the time is NOW!

[naturalguy]

http://www.youtube.com/watch?v=t88f5aEAepQ


I've had this theory for a while that I don't fail enough on my lift attempts. It's nice to hit all your lifts but if you are not failing that means you are not trying big enough weights.

Today was a big day as it was my last real heavy bench day before the meet. I had a # in my head that I wanted to hit. I did 300 at my first meet and missed 310. I had trouble with the pause at the meet. I wanted to get at least 315 today with a full pause.

I trained with Aggression, J-Dawg & G Diesel - benchapalooza is my favorite day of the week.

Bench:

275 x 1

315 x 1 (good lift, full pause) that is a new PR with a pause, I've done more touch and go

335 x 1 (missed) - I went for it and even though I missed I am glad I tried it as I will get stronger from it.

Dumbell pullovers:

3 x 8

Seated cable rows:

4 x 10

Rear delt band pull a parts:

4 x 25

Dips:

3 x 10

wrist roller for forearms

[naturalguy]

http://i145.photobucket.com/albums/r217/er1994/SU1BRzAwNzMuanBn.jpg

Video:

http://www.youtube.com/watch?v=cCJXdhyWfs0

This was the last heavy squat workout before the meet.

Buffalo bar squats:

380 x 1 (no wraps)- this was not a great set, I went down too quick, pitched forward

410 x 1 (with wraps) good set, good form

450 x 1 Future method using reverse bands

Deadlifts off a 6" platform:

275 x 1

315 x 1

375 x 1

Back attack:

1 x 10

Reverse hypers:

2 x 12

Ab solo:

2 x 25

[Aggression]

Looking good, NG. Seems like you're ready for this meet. I'm looking forward to the results.

[freighttraindane]

Looking good NG, prepped and ready

[naturalguy]

No video today, sorry.

Today was upper body speed work w/mini bands, only a few more workouts left.

Speed bench w/mini-bands:

135 x 3 for 9 sets changing grips each set

Floor presses:

225 x 5

285 x 2 1/2 (needed help on the 3rd rep)

Dumbell tricep rollovers:

4 x 10

Lat pulldowns:

4 x 12

[Enforcer]

Ur a warrior NG, keep up the hard work. Your determination is a true testament to the Animal lifestyle. Wishin you nothin but the best at the meet bro.

[smoothballer]

NG, have you run 5/3/1 in the past? If so, in your opinion how does it compare to basically the Westside split you are currently running for strength building?

[naturalguy]

Ur a warrior NG, keep up the hard work. Your determination is a true testament to the Animal lifestyle. Wishin you nothin but the best at the meet bro.

thanks brother, can't wait to see you do your thing


NG, have you run 5/3/1 in the past? If so, in your opinion how does it compare to basically the Westside split you are currently running for strength building?

Yes, I did 5/3/1 for the first meet. Westside is tougher and harder on the recovery system however, in theory, it should get me stronger, I'll let you know on July 9th.

[naturalguy]

2 weeks to go, no training video but more importantly where my head is at:

http://www.youtube.com/watch?v=QqMqouYqeGE

Speed box squats w/mini bands:

170 x 10 sets x 2 reps

Speed deadlifts w/mini bands:

205 x 8 sets x 1 rep

Lying leg curls:

2 sets x 20 reps

Hyperextensions:

2 sets x 20 reps

Hanging leg raises:

2 x 10 reps

[naturalguy]

Saturday I trained at the ABC at Ox's gym in New Haven, we had a great turnout:

http://i145.photobucket.com/albums/r217/er1994/2010%20NY%20Mets/CT%20ABC%202011/CTABC-GoldsNewHaven2011013.jpg

I benched and hit tri's. I only went up to 275 on the bench for 2 singles, felt great, light and went up fast. Now I have to figure on my opener for the meet. I hit tri's pretty hard and heavy with pushdowns to warm up, lying dumbell rollovers and weighted dips with chains.

Sunday I went to Apollon Gym which is where the meet will be held. I wanted to train there to get familiar and use the monolift that we will use in two weeks.

http://i145.photobucket.com/albums/r217/er1994/IMAG0085.jpg

Squats:

325 x 1

375 x 1

375 x 1

375 felt great and went up without a hitch, going to figure out my opener based on this.

Deads -

I thought these would be easy since squats felt so good but I struggles. 405 felt heavy, I then went up to 475 for a single. I got it but it felt heavy and I struggled. That is not a good sign and messed with my head all day. I am sure I will be fine on meet day but I was not happy with it today.

I finished with reverse hypers and abs hard.

Less than two weeks to go now, I will do speed work this week and deload next week.

[FITGYM]

keep up the solid work and the meet will be yours for the taking....

bring it home

[J-Dawg]

Squats:

325 x 1

375 x 1

375 x 1

375 felt great and went up without a hitch, going to figure out my opener based on this.

Deads -

I thought these would be easy since squats felt so good but I struggles. 405 felt heavy, I then went up to 475 for a single. I got it but it felt heavy and I struggled. That is not a good sign and messed with my head all day. I am sure I will be fine on meet day but I was not happy with it today.

I finished with reverse hypers and abs hard.

Less than two weeks to go now, I will do speed work this week and deload next week.

Good work NG! Now it's time to train lightly and get mentally prepared for your event the following Sat.

[Big Wides]

nice work man and dude...fuck the mental butterflies

it's going to be the hard work that comes through in two weeks....not your head (this coming from a big headcase but can't let the mental shit screw with your lifts)

[naturalguy]

Today was the last benchapalooza until my meet which is next week July 9th. Nothing exciting to report as I am deloading now and my body needs it, my CNS feels beat up. Today I just did:

Bench:

125 x 2
135 x 2
135 x 2
135 x 2
135 x 2
135 x 2

Tricep extensions using mini bands:

2 x 25

Stretching, rotator cuff work and rear delt band pull aparts.

One more workout to go which will be a light Squat session on Sunday. The heavy work is done, now it is time to rest and peak for the 9th.

As far as my bodyweight/diet goes I am sitting at 199 this morning. The target weight class I am going for is up to 198 so I should be good to go but I am not going to stress it. I am going to eat normal (which for me is pretty clean anyway) and I'll weigh myself each day, I'll switch to the evening which is when the weigh in for the meet is. On Monday if I am over I will begin to manipulate my water to drop the extra weight however I am not going to do anything drastic as I don't want to affect my strength. Worst case scenario I go in the next weight class but top of the 198's is my goal. There is a weigh in on Friday night before the meet which I will attend, plan is to weigh in under 198 and then go eat, add sodium and lots of fluids to super hydrate for Saturday.

I am starting to increase my visualization for the meet, going through the lifts in my mind over and over, doing them perfectly. I am a big believer in the mindset and visualization. I watch motivational videos and movies, I'll do this increasingly up until the meet.

[mritter3]

solid plan eric....your gonna do great man...put in a ton of work towards your prep for this one...stay positive brother!

[naturalguy]

nice work man and dude...fuck the mental butterflies

it's going to be the hard work that comes through in two weeks....not your head (this coming from a big headcase but can't let the mental shit screw with your lifts)


solid plan eric....your gonna do great man...put in a ton of work towards your prep for this one...stay positive brother!

Thanks for the support fellas

[scals]

What time is the event ng? I'll be in NJ for the Team U Friday night, maybe I can stop by Apollon on the way back Saturday.

[naturalguy]

What time is the event ng? I'll be in NJ for the Team U Friday night, maybe I can stop by Apollon on the way back Saturday.

It's going to be all day starting at 11am, it will probably run until 8pm or so

[naturalguy]

Look who stopped by today:

http://i145.photobucket.com/albums/r217/er1994/IMAG0108.jpg

[BigAnt]

NG how are you feeling about the power meet? What does the last week of workouts look like>?

[naturalguy]

NG how are you feeling about the power meet? What does the last week of workouts look like>?

I am feeling good going into this meet. My last week is really no training, Sunday will be my last workout (light squats and stretching), it's time to deload so that my strength can peak for next Saturday

[scals]

It's going to be all day starting at 11am, it will probably run until 8pm or so

Cool. I'll see what I can do.

[Big Wides]

It's carb up and bloat time NG......the best part of the whole training cycle

[mritter3]

Look who stopped by today:

http://i145.photobucket.com/albums/r217/er1994/IMAG0108.jpg

not that you need any inspiration/motivation for your meet brother...but who better to provide you with some than mr. Frank Mcgrath....?

[naturalguy]

My last workout before the meet was this past Sunday. It was a light, deload squat workout. I concentrated on perfecting my form.

Squats:

170 x 2 reps for 6 sets

Back Attack:

2 x 15

Reverse hypers:

2 x 12

Lots of stretching and foam rolling.

This last week I have to manipulate my water to make my weight class. I was 202 on Sunday night, I need to be 198 for Friday night weigh in. I normally drink about 1 gallon of water per day. I am increasing it as follows:

Sunday - 1. 5 gallons, salt/seasonings on food
Monday - 2 gallons, salt/seasonings on food
Tuesday - 2 gallons, salt/seasonings on food
Wednesday - 2 gallons, no more salt/seasonings on food
Thursday - 1/2 gallon up until 12 noon, after noon just sips with my meals to get food down
Friday - just sips with my meals to get food down

I also started taking the diuretic complex from Animal Cuts 2 x per day.

I'll weigh in on Friday night, make weight and then start the rehydration process, lots of water and Gatorade plus I'll have a salty, high calorie meal.

The rest of this week is just rest and recuperation, some stretching and whirlpool baths.

[mritter3]

plan looks great eric....best of luck to ya man.

[naturalguy]

It's carb up and bloat time NG......the best part of the whole training cycle

Will do right after weigh ins


plan looks great eric....best of luck to ya man.

Thanks m, home stretch now

4 days to go!

[smoothballer]

You got this NG! All your hard work is def gonna show this weekend!

[naturalguy]

You got this NG! All your hard work is def gonna show this weekend!

Thanks brother

[ProteinJunkie]

Excellent work and log NG. Best of luck…I’ll be watching.

[naturalguy]

Excellent work and log NG. Best of luck…I’ll be watching.

Thanks, I'll try not to let you down

[naturalguy]

The right music really helps get me fired up and in the zone to lift. Some songs strike an emotional chord with me based on the words or the music itself, some reminds me of a certain time or place and others from a movie scene where I visualize something specific.

This lifting game is more mental than physical in my opinion. The right mindset, attitude and focus can be the difference between making a lift and missing it.

I put together a specific play list just for the meet on Saturday. I will listen while warming up and also I listen right up until I am about to lift, I have one headphone in one ear and leave the other out so I can hear when they call me, just before lifting I ditch it and go.

Some people might call some of this music corny but it works for me:

Hells Bells - AC/DC
Shoot to thrill - AC/DC
Highway to hell - AC/DC
Going the distance - Bill Conti (music from training scene in Rocky II)
My Sacrifice - Creed
Not Afraid - Eminem
Lose yourself - Eminem
Breathe - Fabolous
Only the young - Journey from the movie Vision Quest
One step closer - Linkin Park
Somewhere I belong - Linkin Park
Numb - Linkin Park
Bleed it out - Linkin Park
Faint - Linkin Park
Kickstart my heart - Motley Crue *****this is reserved for my last lift of the day
Wherever I may roam - Metallica
Training Montage - Vince DiCola (music from training scene in Rocky IV)
Real American - Hulk Hogan
No Easy Way Out - Robert Tepper from Rocky IV
Never going to stop - Rob Zombie
I still believe - Tim Cappello from the movie The Lost Boys
You're the best around - from the original Karate Kid

[freighttraindane]

Good looking playlist NG, gonna keep you focused and on point

[BIG BEN]

But mine would look the exact same! haha the rocky stuff definitely gets me ready to lift every time I hear it! go get it NG!

[mritter3]

excellent song choices there NG....tear that meet up brother...u have worked your ass of for this...enjoy it!

[naturalguy]

But mine would look the exact same! haha the rocky stuff definitely gets me ready to lift every time I hear it! go get it NG!


excellent song choices there NG....tear that meet up brother...u have worked your ass of for this...enjoy it!


Good looking playlist NG, gonna keep you focused and on point

Thanks fellas, I am ready to tear into some weights

[BigAnt]

NG wishing you the best at your meet....

[naturalguy]

NG wishing you the best at your meet....

Thanks BigAnt!

[freighttraindane]

Good luck tomorrow NG! I know you are going to kill it.

[naturalguy]

Good luck tomorrow NG! I know you are going to kill it.

Thanks

[naturalguy]

Ruff start, my bulldog wanted to wish me luck for the meet by chewing my chuck taylor's, thankfully I have another pair:

http://i145.photobucket.com/albums/r217/er1994/IMAG0115.jpg

I weighed in tonight at 194 lbs so the water manipulation worked. I'll be in the 198's raw, natty, masters.

I immediately started re-hydrating and refueling with G2 and this:

http://i145.photobucket.com/albums/r217/er1994/IMAG0117.jpg

[BIG BEN]

Ruff start, my bulldog wanted to wish me luck for the meet by chewing my chuck taylor's, thankfully I have another pair:

http://i145.photobucket.com/albums/r217/er1994/IMAG0115.jpg

I weighed in tonight at 194 lbs so the water manipulation worked. I'll be in the 198's raw, natty, masters.

I immediately started re-hydrating and refueling with G2 and this:

http://i145.photobucket.com/albums/r217/er1994/IMAG0117.jpg

2 things
1) those shoes totally still look wearable and also seem much cooler now haha and
2) I would do so many things to those burgers that I can't even say it on the forvm!

Good luck NG show em how we animals do things!!!

[naturalguy]

2 things
1) those shoes totally still look wearable and also seem much cooler now haha and
2) I would do so many things to those burgers that I can't even say it on the forvm!

Good luck NG show em how we animals do things!!!

I don't even want to know what you would do to those burgers lol

Thanks Ben, it's game day!

[Bruiser]

Good luck today bro. It's your's for the taking.

[naturalguy]

video:

http://www.youtube.com/watch?v=rvNHTQMvPCI&feature=channel_video_title

July 9, 2011
Apollon Gym
Edison, NJ

On a hot summer day in central Jersey some iron was moved. It's been a fun, challenging, tough journey and yesterday was the final chapter on this road. 10 weeks of intense training to culminate in one day. You prepare as best you can but you never know how you are going to do until you step on that platform and do it. I started out with some specific goals in mind and I was focused on them daily. I ran the numbers through my head thousands of times. I visualized myself making the lifts and put the work in the gym. Now it was game day.

I felt good, warmed up well, had Animal Rage by my side - once before squats and again before deadlifts, I have no doubt that it helped me raise my game. That stuff is a PR in a can.

Here is how it went down:

Squats:

370 - good
410 - no good, I did the lift but when I un racked it I was not stable, wobbly and got red lighted
450 - good *****new PR

Bench:

285 - good
315 - good *****new PR
330 - good *****new PR

Deadlifts:

475 - good
525 - good *****new PR
540 - good *****new PR

1320 total

You'll see on the video that each one of those lifts were a struggle, I had to give it everything I had but isn't that the beauty in all of this? Going beyond what you have done before, the beauty is in the struggle.

I had a huge support system and for that I am lucky. I had Henri Skiba and T.Kemble help me with my program and teaching me how to lift, I can't thank them enough. My family was there along with my niece and nephew who got a kick out of it, I couldn't fail in front of them. My girl who has been by my side daily, she gives me strength as she said to me before "don't think about it, just lift it".

http://i145.photobucket.com/albums/r217/er1994/2011%20APA%20NJ%20Summer%20Bash%20July%209/IMG_3805.jpg

My boys who push me and inspire me daily - G Diesel, J-Dawg, Aggression and C.Coronato and even the JUGGERNAUT. I can't help but raise my game being around you guys.

The whole Animal Pak and Universal community. All the guys/gals that post on the boards inspire me and motivate me.

[mritter3]

great numbers eric.....huge congrats on all those Pr's man....glad you had fun, you worked your ass off for this...so i gotta ask what's next?

[naturalguy]

great numbers eric.....huge congrats on all those Pr's man....glad you had fun, you worked your ass off for this...so i gotta ask what's next?

Thanks m

Right now I am very sore and resting. What's next? Not sure yet. I may do the January IPA meet again but I am going to take some time, do some bodybuilding training for a little while, give my body a break.

[mritter3]

Thanks m

Right now I am very sore and resting. What's next? Not sure yet. I may do the January IPA meet again but I am going to take some time, do some bodybuilding training for a little while, give my body a break.

sounds good...im sure it def. needs a break after the pounding you have been giving it

[Loomis]

Great job Eric, way to stick with it and bring it home. Congrats.

[Big D]

congrats on the PRs NG... now... whats next?!

[naturalguy]

Great job Eric, way to stick with it and bring it home. Congrats.

Thanks Loomis


congrats on the PRs NG... now... whats next?!

Thanks Bid D.

whats next? Now I gotta set new PR's, you know how we do

[Big Wides]

Hell of a job NG....PRs are nice and the total is impressive

[naturalguy]

Hell of a job NG....PRs are nice and the total is impressive

Thanks Wides!

[ProteinJunkie]

1320 total

Impressive as hell NG. Be Proud.