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naturalguy
11-07-11, 8:37 am
What: 2012 North American & NJ State Championships

When: January 28th, 2012

Where: Newark, NJ

Meet is being run by big Gene Rycklak and the RPS http://www.revolutionpowerlifting.com/

Time to start training for my 3rd powerlifting meet. This will be the same meet that I did last January which was my first ever meet. I did another meet in July and am now ready to hit it again, looking to crush my previous best.

I'll most likely be lifting in the 220 class although I am not going to be concerned about weight or weight class, whatever I wind up weighing on the week of the meet is what I will compete in. Right now I am sitting at 205 lb.

naturalguy
11-07-11, 8:37 am
Training started yesterday. I'll be training my ME lower body workouts on Sundays at Skiba's gym in Carteret, NJ, other workouts will be at the Universal corporate gym and Apollon Gym in Edison, NJ.

This will by my training schedule:

Sunday: Max Effort lower body
Monday: Max Effort upper body
Wednesday: Dynamic Effort lower body
Friday: Dynamic Effort upper body

First workout was yesterday:

http://www.youtube.com/watch?v=EDqobbXxz14&feature=channel_video_title

Good mornings starting from parallel pins using the safety squat bar:

175 x 3
225 x 3
265 x 3

High box squats:

290 x 3
330 x 3
420 x 3

Glute Ham Raises (I really need to work on these)

BW x 5
BW x 4
BW x 4
BW x 3

Hanging leg raises:

6 sets x 8 reps

I started and ended the workout with a few sets of reverse hypers

I clearly need to get stronger on the GHR's and Good Mornings, I think these will really bring up my squat and deadlift.

freighttraindane
11-07-11, 4:24 pm
Gonna be some solid work done in here, looking forward to following along NG!

naturalguy
11-07-11, 4:25 pm
Gonna be some solid work done in here, looking forward to following along NG!

Glad to have you here

naturalguy
11-07-11, 4:25 pm
Today was max effort upper body at the U with J-Dawg and the JUGGERNAUT on hand:

http://www.youtube.com/watch?v=hcg7OLkN1GM

1 board bench press:

225 x 2

275 x 2

275 x 2

I struggled with the first set of 275 which I was not happy about but the JUGGERNAUT motivated me and I did better on the 2nd set but still not as strong as I would like. I did these with a full pause.

Rack lockouts from 1/2 way up:

245 x 2
275 x 2
275 x 2

JM presses:

5 sets x 12 reps (this was my first time ever doing them)

Lats:

Pulldowns 3 sets x 12 reps
Chins - 2 sets x 8 reps

Rotator cuff work

Pre-workout: Storm & Animal Rage
Intra-workout: Intra-Aid
Post-workout: Torrent

Overall I am not happy with my strength level today but I have to keep in perspective this is the first real workout in a while, I haven't benched heavy or with a pause in a long time so I know it will get better.

Mr. Dead
11-07-11, 4:36 pm
Git-R-Done...!!!

smoothballer
11-09-11, 4:13 pm
Definitely in for this...

C.Coronato
11-09-11, 4:51 pm
I will be following closely .. .... . .. .. . MAYBE ill be there ... . .. . . . . . .. . . . . . ..

naturalguy
11-10-11, 8:38 am
Git-R-Done...!!!


Definitely in for this...

Glad to have you fellas aboard


I will be following closely .. .... . .. .. . MAYBE ill be there ... . .. . . . . . .. . . . . . ..

You have the potential to out lift us all, you should be there

naturalguy
11-10-11, 8:38 am
http://i145.photobucket.com/albums/r217/er1994/Apollon/IMG_1698.jpg

I trained at Apollon Gym last night in Edison, NJ. It's a gym we have had several ABC's at and where I competed in my 2nd powerlifting meet in July of this year. It's a great, hardcore gym.

It was Dynamic Effort speed work for squats and deads.

Squats (fast, explosive reps):

35% of max

12 sets x 2 reps

Deadlifts (fast, explosive reps):

35% of max

12 sets x 1 rep

Plyometric box jumps:

5 sets x 3 reps

Reverse hypers:

5 sets x 10 reps

Hip machine:

2 sets x 15 reps

Abs:

50 reps crunches

never_2_big
11-10-11, 8:45 am
Looking forward to following you all the way to your meet NG! DO WORK!!!

Universal Rep
11-10-11, 8:48 am
Subbed. Lookin' forward to ur prep videos, NG...

naturalguy
11-10-11, 9:02 am
Looking forward to following you all the way to your meet NG! DO WORK!!!

Thanks never


Subbed. Lookin' forward to ur prep videos, NG...

There will be lots of vids coming

G Diesel
11-10-11, 9:58 am
I predict massive PRs and lots of powerlifting lingo in this thread, as well as a good deal of inspiration.

Peace, G

naturalguy
11-11-11, 6:16 pm
Big Friday at the U with J-Dawg, G Diesel, TP & the JUGGERNAUT

http://www.youtube.com/watch?v=ikB5-ie7cII

It was DE upper for me

Speed bench w/bands:

35% max 10 sets x 3 reps (varying grips each set)

Bent over rear laterals:

5 sets x 10 reps

Bent over rows:

5 sets x 10 reps

Tricep dumbell rollbacks superset with seated dumbell curls:

3 sets x 10 reps

Storm & Animal Rage pre-workout

Intra-Aid intra

Torrent post-workout

never_2_big
11-13-11, 2:49 am
Good looking session ng. Looks like you guys have a pretty rad setup over there at the U... Vids are great too. Keep up the brutality!

naturalguy
11-14-11, 10:05 am
Good looking session ng. Looks like you guys have a pretty rad setup over there at the U... Vids are great too. Keep up the brutality!

Thanks brother, we are lucky to have a great gym and the support of the company here.

naturalguy
11-14-11, 10:06 am
Had a great workout yesterday with Henri. What an inspiration, he had major surgery to repair his torn tricep last Monday and yesterday we was squatting and deadlifting, actually he was back in the gym the day after the surgery.

I've said it before but I'll say it again, I am lucky to have him and Tommy Kemble to help me. As you see in the vid, Henri is constantly coaching.

http://www.youtube.com/watch?v=wXt4gKwzIbk

The workout

Parallel box squats:

3 working sets of 3 reps up to 365

Deadlifts with bands:

3 working sets up 395 plus the bands for a single

Glute Ham Raises:

5 sets of 5-6 reps

Superset standing ab crunches with reverse hypers:

3 sets x 12 reps

Storm & Animal Rage pre-workout

Intra-Aid intra

Torrent post-workout

smoothballer
11-14-11, 10:22 am
That expertise is priceless. Wish I had something like that around me.

Some real solid work Eric.

Enforcer
11-14-11, 11:48 am
Best of luck NG, I know your gonna dedicate everythin you have to the meet and want hold anything back or have any regrets. Once again wishin you the best

Big Wides
11-14-11, 11:58 am
So is what you are doing considered Westside for Dummies?

naturalguy
11-14-11, 12:22 pm
That expertise is priceless. Wish I had something like that around me.

Some real solid work Eric.

I am lucky


Best of luck NG, I know your gonna dedicate everythin you have to the meet and want hold anything back or have any regrets. Once again wishin you the best

Thanks big man, great to have you in my corner


So is what you are doing considered Westside for Dummies?

I guess you can say that lol

J-Dawg
11-14-11, 12:56 pm
Good work NG. I gotta get a log going for this too.

naturalguy
11-14-11, 1:28 pm
Good work NG. I gotta get a log going for this too.

Do it, you need a contest journey

J-Dawg
11-14-11, 1:44 pm
Do it, you need a contest journey

It's not an official contest unless a journey is started, haha.

naturalguy
11-14-11, 3:54 pm
Video:

http://www.youtube.com/watch?v=e9oG43IemOk


I feel beat up from yesterday's workout. Those max effort days take a lot out of you. I definitely needed Animal Rage today.

J-Dawg and I hit up a dynamic effort upper body session today at the U gym


Speed bench:

45% of max for 10 sets of 3 (varying grips each set)

Rear delt raises:

5 sets x 10 reps

Seated cable rows:

5 sets x 10 reps

Cable rope tricep extensions:

3 sets x 10 reps

Hammer curls:

3 sets x 10 reps

Jay
11-15-11, 8:33 pm
Subbed and have seen some of the videos posted.

If I have that weekend off I may try to make a road trip down there.. Always wanted to see a PL meet.

naturalguy
11-16-11, 2:05 pm
Subbed and have seen some of the videos posted.

If I have that weekend off I may try to make a road trip down there.. Always wanted to see a PL meet.

Come on down

naturalguy
11-16-11, 2:05 pm
I'll give a run down of what supplements I am using currently for this training cycle. Most of them are geared towards recovery as the max effort training days are brutal. I am not specifically trying to put on size but I would welcome it if it comes which it should.

With meal #1:

1 pack Animal Flex
1 pack Animal Omega
1 SportPharma Multi-V
1 scoop Ultra Iso Whey Tropical Punch

With meal #2:

1 pack Animal Pak

With meal #3:

1 pack Animal Omega

Pre-workout:

1 pack Animal M-Stak (minus red pill)
1 scoop Storm - Fruit Punch mixed with
1 scoop Animal Rage - Slaughtermelon

Intra-workout:

1 scoop Intra-Aid - Citrus

Post-workout:

3 scoops Torrent - Green Apple Avalanche

Meal #4:

4 Universal Fish oil

Pre-bed:

GH Stack/Animal PM on ME days



On non-training days I don't do the pre, intra, post drinks but still take Animal M-Stak.

I'll run down my diet in another post

never_2_big
11-16-11, 8:39 pm
Love the supplement stack NG. That arsenal has all of your bases covered. I've been using Universal fish oil along with Omega. Love the efa's. Any particular reason you use the Sportpharma multi with meal 1 and then Pak with meal 2? I've also been trying to find some Tropical Ultra Iso over here in Aus... No luck yet.

Keep pushin' hard!

naturalguy
11-17-11, 9:03 am
Love the supplement stack NG. That arsenal has all of your bases covered. I've been using Universal fish oil along with Omega. Love the efa's. Any particular reason you use the Sportpharma multi with meal 1 and then Pak with meal 2? I've also been trying to find some Tropical Ultra Iso over here in Aus... No luck yet.

Keep pushin' hard!

I take the extra Multi-V just for extra vitamins and I like like some of the additional stuff like greens that it has in there

naturalguy
11-17-11, 9:17 am
Trained at Apollon Gym last night

Speed squats w/bands:

45% of max plus mini bands 10 sets x 2 reps

Speed deadlifts:

45% of max 10 sets x 1 rep

Plyometric standing long jumps:

5 sets x 3 reps

Reverse hypers:

2 sets x 15 reps
2 sets x 10 reps

Hip machine:

2 sets x 15 reps

Abs:

5 sets x 10 reps


My lower back/hips were still fatigued/sore from Sundays workout. This was a good workout, the bands really vary the resistance and force you to balance more. I kept a good pace with little rest in between sets.

G Diesel
11-17-11, 10:47 am
In for epic movie quotes.

Peace, G

naturalguy
11-17-11, 10:56 am
In for epic movie quotes.

Peace, G

"You tell I'm coming and HELL'S COMING WITH ME!"

- Wyatt Earp: Tombstone

ToSo
11-17-11, 11:54 am
NG, I've been following closely, and taking note. Really looking forward to meet, now that I'm doing the 5/3/1. Skiba's next weekend? Need you to help your boy, ToSo out.

naturalguy
11-17-11, 11:57 am
NG, I've been following closely, and taking note. Really looking forward to meet, now that I'm doing the 5/3/1. Skiba's next weekend? Need you to help your boy, ToSo out.

I train at Skiba's every Sunday morning, you are welcome to join me. I get there at 9am

G Diesel
11-17-11, 5:08 pm
I'll give a run down of what supplements I am using currently for this training cycle. Most of them are geared towards recovery as the max effort training days are brutal. I am not specifically trying to put on size but I would welcome it if it comes which it should.

With meal #1:

1 pack Animal Flex
1 pack Animal Omega
1 SportPharma Multi-V
1 scoop Ultra Iso Whey Tropical Punch

With meal #2:

1 pack Animal Pak

With meal #3:

1 pack Animal Omega

Pre-workout:

1 pack Animal M-Stak (minus red pill)
1 scoop Storm - Fruit Punch mixed with
1 scoop Animal Rage - Slaughtermelon

Intra-workout:

1 scoop Intra-Aid - Citrus

Post-workout:

3 scoops Torrent - Green Apple Avalanche

Meal #4:

4 Universal Fish oil

Pre-bed:

GH Stack/Animal PM on ME days



On non-training days I don't do the pre, intra, post drinks but still take Animal M-Stak.

I'll run down my diet in another post

Great looking supplement strategy. Love the fact that you're back on the Intra-Aid. I will soon be following suit.

Peace, G

Big Wides
11-17-11, 8:32 pm
Hey NG, do you use any bands or chains on your DE days? If not, is there a reason why?

naturalguy
11-18-11, 5:06 pm
Hey NG, do you use any bands or chains on your DE days? If not, is there a reason why?

Bands yes, on alternating weeks.

Haven't got into chains yet I am hitting them up on ME lower on Sunday

naturalguy
11-18-11, 5:07 pm
Today was a grinder but a great workout. G Diesel is looking strong.

http://www.youtube.com/watch?v=Tkm4NrV--yY

Floor presses:

275 x 3

275 x 2

275 x 3

I struggled with these and the 2nd set sucked but I fixed my form and the 3rd set was better but still tough.

Close grip bench:

225 x 6

250 x 6

JM presses:

5 sets x 10 reps

Lat pulldowns:

6 sets x 10 reps

G Diesel
11-18-11, 5:12 pm
Strong workout. Stronger goatee.

You're gonna be dangerous in January my brother.

Peace, G

never_2_big
11-19-11, 5:39 pm
Big session NG great work! You're right about G, dude is STRONG.

naturalguy
11-20-11, 7:45 pm
Today was my first time squatting with chains, Skiba gives a great explanation on how/why they are used.

Video:

http://www.youtube.com/watch?v=B3BRJjetJAU

Low box squats with safety squat bar (2" below parallel) w/chains:

worked up to 325 plus chains (not sure how much they weighed) x 2 reps

Zercher squats:

135 x 3

185 x 3

225 x 3

Glute/ham raises:

6 sets x 4-6 reps

Abs

Reverse hypers

This was a great workout using a different bar than I am used to and the chains which I have never used before.

naturalguy
11-22-11, 10:37 am
I decided to jump on the scale and it read 210:

http://i145.photobucket.com/albums/r217/er1994/IMAG0407.jpg

I haven't changed much with my diet, some more carbs but not a lot more. I think it's the heavy training. I was 205 a month ago. I am happy with it, feeling good and stronger.

Trained at Apollon Gym in Edison, NJ yesterday.

Speed benching:

55% of max for 8 sets x 3 reps (varying grips)

Rear delt machine:

5 sets x 10 reps

Hammer Strength rows:

5 sets x 10 reps

Tricep rope extensions:

3 sets x 10 reps

Dumbell hammer curls:

3 sets x 10 reps

Post workout grub (after Torrent) was the "Arizona" from Muscle Maker Grill:

http://i145.photobucket.com/albums/r217/er1994/1321893225808.jpg

naturalguy
11-25-11, 8:47 am
Wednesday night was DE Lower Body at Apollon Gym with T.Kemble and Aggression

http://www.youtube.com/watch?v=V5IheY_dwLA

Speed squats:

55% of max for 8 sets x 2 reps (I wound up using 20lbs more than I thought as it was a thicker bar)

Speed deads:

55% max for 8 sets x 1 rep

Plyometric side jumps:

5 x 3 reps

Good mornings:

5 x 10 reps

Abs:

5 x 10 reps

naturalguy
11-26-11, 10:09 am
Big Friday aka Benchapalooza

http://www.youtube.com/watch?v=9t0i5VO8eKU

I had to do something with my post-Thanksgiving bloat. I had two full meals and deserts at two different houses, definitely went over board.

Benching

Started out with foam presses (see video) it's a different technique and I was able to go pretty heavy:

315 x 1
340 x 1
350 x 1
360 MISS

My best contest max is 330 so it was good to be able to move some big weights with this movement.

4 board press:

315 x 2
335 x 2
345 x 2

Tricep rollbacks using bands:

40lb dumbell 5 sets x 8-10 reps

Lat pulldowns:

5 sets x 10 reps

rotator cuff

never_2_big
11-27-11, 8:22 am
Nice session NG! I dont know too much about the Thanksgiving holiday but the impression I get from others on the forvm is that there is no such thing as overboard on thanksgiving hahaha.

naturalguy
11-27-11, 10:56 am
Nice session NG! I dont know too much about the Thanksgiving holiday but the impression I get from others on the forvm is that there is no such thing as overboard on thanksgiving hahaha.

It's a glorious holiday, as long as you are not dieting for a contest then you should go to town

never_2_big
11-27-11, 5:24 pm
It's a glorious holiday, as long as you are not dieting for a contest then you should go to town

I've been planning a trip to the US to catch the Arnold Classic in 2014... Might have to head over a little earlier the year before and have the whole thanksgiving experience as well.

smoothballer
11-30-11, 8:24 am
Looking on pace for some PRs come meet time.

Aggression
11-30-11, 9:08 am
I decided to jump on the scale and it read 210

Woulda been 215 if you still had the goatee. That shit was mean, son.

naturalguy
12-04-11, 8:13 am
We had a Jersey ABC yesterday where I trained ME lower body with J-Dawg.

J-Dawg crushed his previous squat PR, dude is getting strong.

http://www.youtube.com/watch?v=pDO3yS2dHUE

http://i145.photobucket.com/albums/r217/er1994/NJ%20ABC%20Pure%20Focus%202012/IMAG0459.jpg

http://i145.photobucket.com/albums/r217/er1994/NJ%20ABC%20Pure%20Focus%202012/IMAG0461.jpg

Squats:

365 x 1
405 x 1
425 x 1
450 x 1 (did hise shrugs at end of set) **no knee wrap PR although I didn't go deep enough but I will correct that

Top to bottom deads (starting in top position)

315 x 3
405 x 3
455 x 3

Dimmel deadlifts (partials from top to knee)

135 x 10
185 x 10
185 x 10

Ab coaster:

1 x 25
1 x 30

writing this today my back is trashed from top to bottom

naturalguy
12-06-11, 8:20 am
Yesterday was speed work upper body


Speed bench:

37% max 12 sets x 3 reps (varying grips)

Rear laterals:

5 sets x 10 reps

Seated cable rows wide grip:

5 sets x 10 reps

Standing alternate dumbell curls:

3 sets x 10 reps

Lying dumbell extensions:

3 sets x 10 reps

naturalguy
12-08-11, 8:22 am
Last night was Dynamic Effort lower body at Apollon Gym

Speed squats with mini bands:

37% of max plus bands 12 sets x 2 reps

Speed deads:

37% of max 12 sets x 1 rep

Good mornings:

3 sets x 10 reps with safety squat bar

Reverse hypers:

2 sets x 10 reps

Abs

I kept a very quick pace, around 30 seconds between sets, felt good and it will help my conditioning.

smoothballer
12-09-11, 3:50 pm
What kind of bands are you using for your DE days?

naturalguy
12-09-11, 4:46 pm
What kind of bands are you using for your DE days?

mini's the red ones

naturalguy
12-09-11, 4:46 pm
Short story - I missed 335 on the bench and got beat by JUGGERNAUT on rack presses

http://www.youtube.com/watch?v=IElWsLvYTqM&feature=youtu.be

I am not the type to just put up videos when I do good, we keep it real.

Some days you got it, some days you don't. Sucks getting your ass kicked on the bench at 7 weeks out.

JUGGERNAUT
12-09-11, 5:17 pm
7 weeks is plenty of time to crush your last contest

naturalguy
12-12-11, 7:09 pm
7 weeks is plenty of time to crush your last contest

Grrrrrrrrrrrrr.................

naturalguy
12-12-11, 7:10 pm
Sundays are squats and deads, it's set in stone however this weekend I came down with something, I was real sick and I knew if I went and pushed it I would get worse so I decided to wait a day and boy does 24 hours make a difference. I felt much better.

Trained at Skiba's:

http://www.youtube.com/watch?v=JSspTJD2usg&feature=youtu.be

Below parallel box squats:

330 x 2

380 x 2

400 x 2

Deficit deadlifts off of a 4" box sumo style:

275 x 3

315 x 3

365 x 3

Good mornings:

3 sets x 10 reps

abs

Still didn't feel 100% but was happy I could get it in

smoothballer
12-13-11, 9:23 am
digging the persistence

J-Dawg
12-13-11, 11:25 am
Short story - I missed 335 on the bench and got beat by JUGGERNAUT on rack presses

http://www.youtube.com/watch?v=IElWsLvYTqM&feature=youtu.be

I am not the type to just put up videos when I do good, we keep it real.

Some days you got it, some days you don't. Sucks getting your ass kicked on the bench at 7 weeks out.

You got smoked by the NAUT.

naturalguy
12-13-11, 2:04 pm
You got smoked by the NAUT.

I bow my head in shame

naturalguy
12-13-11, 2:06 pm
Still not feeling 100% also very sore from yesterday's squats and deads.

Dynamic effort upper body:

Speed bench w/mini bands:

47% of max plus mini bands 10 sets x 3 reps (varying grips)

Rear lateral machine:

5 sets x 10 reps

Lat pulldowns:

5 sets x 10 reps

JM presses:

3 sets x 10 reps

Preacher curl machine:

3 sets x 10 reps

Xander
12-14-11, 8:24 am
Subbed. Used the conjugate method myself for about 6 months before getting injured and loved it. Strong!

Best of luck to you sir.

HIGA MONSTER
12-14-11, 9:37 am
Still not feeling 100% also very sore from yesterday's squats and deads.
Foam roller? Massage? You might wanna start incorporating that in...

HIGA MONSTER

naturalguy
12-15-11, 1:07 pm
Subbed. Used the conjugate method myself for about 6 months before getting injured and loved it. Strong!

Best of luck to you sir.

Great to hear it Xander, train hard


Foam roller? Massage? You might wanna start incorporating that in...

HIGA MONSTER

Yup, I got me one of those, will use it more

naturalguy
12-15-11, 1:07 pm
I am still feeling run down, almost a week now, frustrating but it is what it is.

Trained at my local globo gym (LA Fitness)

Dynamic effort lower body, speed work:

Speed squats w/mini bands:

47 % max plus bands 10 sets x 2 reps

Speed pulls:

47% max plus bands 10 sets x 1 rep

Modified glute ham raises:

5 sets x 10 reps

hip machine:

5 sets x 10 reps

Abs

G Diesel
12-15-11, 1:11 pm
digging the persistence

It went unnoticed... But this is an awesome compliment.

Peace, G

J-Dawg
12-15-11, 5:11 pm
I am still feeling run down, almost a week now, frustrating but it is what it is.


I hear you NG. I've been run down this week too. Gotta train smart during that time and make sure to not over do it.

J-Dawg
12-15-11, 5:13 pm
I bow my head in shame

The NAUT is freakishly strong. If only his heart wakes up, then we're all in trouble.

naturalguy
12-15-11, 7:11 pm
It went unnoticed... But this is an awesome compliment.

Peace, G

It is and I appreciate smooth & G

naturalguy
12-15-11, 7:11 pm
The NAUT is freakishly strong. If only his heart wakes up, then we're all in trouble.

The NAUT has a heart?

naturalguy
12-17-11, 1:36 pm
Some serious feats of strength by the Naut & G Diesel. G Diesel benched 415 while the NAUT rack pressed 500!!

http://www.youtube.com/watch?v=dwXLc4B6Z18&feature=youtu.be

My workout:

Floor presses:

275 x 3
295 x 2

Close grip bench press:

225 x 5
275 x 4

Dips & Chins superset:

4 sets x 10 reps

rotator cuff work

Xander
12-17-11, 5:27 pm
Lovin the vids. Nice work by all

naturalguy
12-17-11, 6:17 pm
Lovin the vids. Nice work by all

Thanks Xander, I can't help but raise my game training with these guys

Young&Hungry
12-18-11, 2:23 pm
Nice to see you gearing up for a PL meet, Natural Guy. Have faith in your programming, train hard, and you'll kill it no doubt.

naturalguy
12-18-11, 7:40 pm
Nice to see you gearing up for a PL meet, Natural Guy. Have faith in your programming, train hard, and you'll kill it no doubt.

Great to hear from you bro. Hope all is well

naturalguy
12-19-11, 7:45 am
Only 6 more weeks to go. Hit up a max effort lower body session at Skiba's yesterday

http://www.youtube.com/watch?v=Fqxi1Lcktxg&feature=youtu.be

Started off with low (2" below parallel) box squats using the safety squat bar and chains, I had to beat my previous PR from a few weeks ago:

2 plates + quarters + 2.5's on each side (plus chains) x 2 reps which was a PR by 5 lbs.

That felt good so I went for 3 plates (plus chains) and got it for a tough single as you can see in the vid. So I PR'd twice on this exercise which is good progress.

I am not sure of the actual weight as the safety squat bar is 85 lbs but can't account for the actual weight of the chains as it gets harder as your reach the top. Going extra deep will help with me hitting depth on contest day.

Zercher squats:

185 x 3
225 x 2

Glute Ham Raises:

4 sets x 4 reps (really struggled with these)

Abs superset with reverse hypers

Xander
12-19-11, 9:01 am
Six weeks will roll by quick.

naturalguy
12-20-11, 8:13 am
Six weeks will roll by quick.

You ain't kidding



Trained at my local Globo Gym


Speed Bench:

57% max 8 sets x 3 reps

Rear delt machine:

5 sets x 10 reps

Machine rows:

5 sets x 10 reps

Dumbell curls:

3 sets x 10 reps

Overhead db tricep extensions:

3 sets x 10 reps

naturalguy
12-22-11, 8:31 am
Trained at Apollon Gym with Aggression

Speed squats:

57% for 8 sets x 2

Speed deads:

57% for 8 sets x 1

Reverse hypers:

5 sets x 10 reps

Hip machine:

3 sets x 10 reps

J-Dawg
12-22-11, 9:27 am
Which would you prefer? To give 57% effort 100% of the time or 100% effort 57% of the time?

Aggression
12-22-11, 9:38 am
Which would you prefer? To give 57% effort 100% of the time or 100% effort 57% of the time?

mind=blown

naturalguy
12-22-11, 9:47 am
Which would you prefer? To give 57% effort 100% of the time or 100% effort 57% of the time?

They say 60% of the time it works every time

Big Wides
12-22-11, 10:10 am
Which would you prefer? To give 57% effort 100% of the time or 100% effort 57% of the time?

and then after that take the tangent of two right iscocles triangles, to find out what X equals

naturalguy
12-24-11, 9:29 am
Trained at the U with J-Dawg, Aggression & G Diesel. With 5 weeks left until the meet things are getting serious.

Max Effort upper body

Bench press with 1 board:

315 x 1

325 x 1

All done with contest pause & press commands thanks to Aggression

Bench press with 4 board:

315 x 3

330 x 2

Dumbell tricep rollback:

5 sets x 10 reps

Seated wide grip cable rows:

5 sets x 10 reps

naturalguy
12-25-11, 4:09 pm
Trained at Apollon Gym in Edison, NJ

Squats:

80% of contest max which is 380:

380 x 3
380 x 3
380 x 2
380 x 1
380 x 1

The plan was to do sets of 4 reps but my form was breaking by the 3rd rep so I cut it down and did contest reps with less reps. Not sure why my form was breaking but it did the first 2 reps of each set where good.

Deadlifts:

80% of contest max which is 460

460 x 1
460 x 1
460 x 1

Reverse hypers and abs.

I hope everyone has a great holiday, time to go eat my face off!

ToSo
12-25-11, 10:47 pm
Trained at Apollon Gym in Edison, NJ

Squats:

80% of contest max which is 380:

380 x 3
380 x 3
380 x 2
380 x 1
380 x 1

The plan was to do sets of 4 reps but my form was breaking by the 3rd rep so I cut it down and did contest reps with less reps. Not sure why my form was breaking but it did the first 2 reps of each set where good.

Deadlifts:

80% of contest max which is 460

460 x 1
460 x 1
460 x 1

Reverse hypers and abs.

I hope everyone has a great holiday, time to go eat my face off!

Even during the holidays you're killing it, much respect. Can't wait for the meet, forecasting big numbers. Happy holidays bro.

Xander
12-26-11, 3:45 pm
Great work NG.

naturalguy
12-27-11, 10:29 am
Even during the holidays you're killing it, much respect. Can't wait for the meet, forecasting big numbers. Happy holidays bro.

gotta get it in, happy holidays to you as well


Great work NG.

Thanks Xander, happy holidays to you as well.

naturalguy
12-30-11, 12:11 pm
Only a few more training sessions left before the meet. I've put in my official application.

Trained at my local Globo Gym

Bench Press:

80% of contest max = 260 all contest reps with full pause and lockout commands

260 x 5
260 x 5
260 x 4
260 x 3
260 x 2
260 x 1
260 x 1

JM presses:

5 x 6-10 reps

Machine pullovers:

4 x 10 reps

Next two weeks we wave up to peak for January 28th

Mr. Dead
12-30-11, 12:39 pm
Lookin' good, in here...!!! You got this...!!! Easy...

Xander
12-30-11, 4:45 pm
Pullin' for ya'.. You'll do great.

Enforcer
12-31-11, 2:32 pm
4 weeks away bro, wishing you all the best at your show and happy new years bro and a great 2012

naturalguy
12-31-11, 4:01 pm
4 weeks away bro, wishing you all the best at your show and happy new years bro and a great 2012

Thanks brother, happy new year to you as well, I hope you don't have to work tonight

naturalguy
01-02-12, 7:21 am
Not a great start to 2012. I strained my lower back squatting. Not sure how and I didn't feel it during my set but right after I racked my last set of squats I felt extreme tightness and strain in my lower back and still have it this morning. Hopefully it's nothing serious. I am going to do everything I can to rehab it and fix it. I iced it twice yesterday.

Video:

http://www.youtube.com/watch?v=HRIj0X6Vfs4&feature=youtu.be

Here is the workout:

Squats:

415 x 2
415 x 2
415 x 2

Deads:

365 x 1
405 x 1
455 x 1

I still did deads even with the back tight, not sure if it was the smartest move but I went by feel and it didn't seem to make it worse and didn't hurt while I pulled.

Reverse hypers and abs then we tried some variation of stiff legged deads as you will see in the video, Henri explains but they hurt me too much.

widdlewade44
01-02-12, 8:25 am
Not a great start to 2012. I strained my lower back squatting. Not sure how and I didn't feel it during my set but right after I racked my last set of squats I felt extreme tightness and strain in my lower back and still have it this morning. Hopefully it's nothing serious. I am going to do everything I can to rehab it and fix it. I iced it twice yesterday.

Video:

http://www.youtube.com/watch?v=HRIj0X6Vfs4&feature=youtu.be

Here is the workout:

Squats:

415 x 2
415 x 2
415 x 2

Deads:

365 x 1
405 x 1
455 x 1

I still did deads even with the back tight, not sure if it was the smartest move but I went by feel and it didn't seem to make it worse and didn't hurt while I pulled.

Reverse hypers and abs then we tried some variation of stiff legged deads as you will see in the video, Henri explains but they hurt me too much.

Check with a bone bender ng. Good luck with the rehab and Happy New Year (even if off to a rougher start). Solid work, especially with a back tweak.

Kevin
widdlewade44

naturalguy
01-03-12, 8:40 am
Check with a bone bender ng. Good luck with the rehab and Happy New Year (even if off to a rougher start). Solid work, especially with a back tweak.

Kevin
widdlewade44

Thanks

naturalguy
01-03-12, 8:40 am
Woke up with my back very, very stiff. Went to the gym to do my DE upper body, wasn't sure how it would feel.

Speed Bench:

40% 12 sets x 3 reps (varying grips) I had to be careful getting in position to bench but once I was down on bench I was ok and the weight was light.

Tricep extension machine:

5 x 10

Rear delt machine:

5 x 10

Lower back machine:

2 x 20 reps

Foam rolling:

10 minutes

Stiff legged deadlifts (light):

2 x 20

Getting blood in my lower back definitely helps and feels better. I will keep rehabbing it and take it day by day

naturalguy
01-06-12, 4:09 pm
Only a few bench workouts left before the meet.

Bench:

worked up to 80% max which is 310 x 1

Got it with a contest pause however it went up slower than I would have liked, I should be slamming that weight right now, not happy with it but I can't let it mess with my head too much as I was prepping for the other two meets I wasn't great in the workouts but the day of the meet everything came together.

Triceps dumbell rollovers:

5 sets 6-10 reps

Lat pulldowns:

4 sets x 10 reps

Gotta get my head in the game here as there is not much time left, only one more heavy training session for each lift next week then a much needed deload before the meet.

naturalguy
01-09-12, 9:38 am
This was my last heavy squat and dead workout until the meet. Not a great day, I struggled and missed lifts. I feel burnt and overtrained. Time to deload until the meet.

http://www.youtube.com/watch?v=VgxCaoZ7LYA&feature=youtu.be

Squats:

380 x 1
445 x 1 (a little too high)
445 x 1 (worse than the previous set)

Deadlifts:

475 x 1 (went up easy)

510 x fail

I am definitely not happy with my performance 3 weeks out. Going to rest up and deload, any more heavy training at the this point would be beating a dead horse in my opinion.

Xander
01-09-12, 12:03 pm
I've always heard that the conjugate method is hard on the CNS. Nice work and get some rest. You'll do great in the meet.

naturalguy
01-09-12, 12:38 pm
I've always heard that the conjugate method is hard on the CNS. Nice work and get some rest. You'll do great in the meet.

It definitely beats you. I am going to rest up, I should recover nicely for the meet.

Big Wides
01-09-12, 1:21 pm
eat up big boy,......

naturalguy
01-09-12, 1:34 pm
eat up big boy,......

Yeah, it's time. I was eating too little. Started tracking my cals and realized it wasn't enough

smoothballer
01-09-12, 2:43 pm
We all fail at some point, it is the ones adjust and attack that make a champion.

naturalguy
01-09-12, 3:54 pm
We all fail at some point, it is the ones adjust and attack that make a champion.

Thanks smooth

naturalguy
01-13-12, 3:42 pm
2 weeks to go, last heavy bench session. I basically took the week off from training to rest up (last trained on Sunday).

Bench press with pause commands as done at the meet:

325 x none - missed

315 x 1 good

300 x 1 good (might be my opener

I am not happy about missing 325 but it is what it is and it's not the meet. All that matters is what happens on meet day. From now until the meet, it's deload time. I will have one more light bench workout before the meet.

I finished with some triceps using bands to take it easy on my joints.

J-Dawg
01-13-12, 4:53 pm
2 weeks to go, last heavy bench session. I basically took the week off from training to rest up (last trained on Sunday).

Bench press with pause commands as done at the meet:

325 x none - missed

315 x 1 good

300 x 1 good (might be my opener

I am not happy about missing 325 but it is what it is and it's not the meet. All that matters is what happens on meet day. From now until the meet, it's deload time. I will have one more light bench workout before the meet.

I finished with some triceps using bands to take it easy on my joints.

I have a feeling you'll get that at the meet. The extra adrenaline will amp you up.

C.Coronato
01-16-12, 11:50 am
Video looks good Easy. Few more weeks bro.

naturalguy
01-21-12, 2:32 pm
Did some light deloading workouts this week.

7 days to go exactly, this week is rest, stretching, foam rolling.

The hard part is now waiting a week.

Enforcer
01-23-12, 3:07 pm
2 weeks out, home stretch now, fuckin go out there and kill it

naturalguy
01-23-12, 3:14 pm
2 weeks out, home stretch now, fuckin go out there and kill it

If the Enforcer says so then I must do it, thanks

naturalguy
01-30-12, 10:42 am
When: Saturday January 28, 2012
Where: Newark, NJ
What: 2012 RPS NJ State Championships

http://www.youtube.com/watch?v=jJi5t4mn8Eg&feature=youtu.be

http://i145.photobucket.com/albums/r217/er1994/2012NJStateChampionships.jpg

Here is my recap of the contest. It was a great experience to lift with my brothers J-Dawg, C.Coronato, G Diesel and Aggression. Aggression and I went head to head and that really made this a special contest.

This was the same meet that I made my powerlifting debut last year. This year was different in that we started lifting at 3pm, last year we started in the morning. I would have rather started lifting in the morning as I was excited and anxious to get it on so I had all this nervous energy.

I did another meet in the summer but it was a different federation with different rules and judging so I am not going to compare my numbers with that meet, this federation has much stricter judging.

Overall I didn't hit the numbers that I truly wanted to however I did make improvements and my total was enough to edge out Aggression and another guy for the open 220 raw classic class. I also entered the masters raw classic 220 and won by default because I was the only competitor. I was in the 198's last year and could have dropped down again but I just went in without manipulating my bodyweight.

Squats - I opened with 400 no problem. 2nd attempt was 430 which I got but struggled with my back leaning forward too much (you can see video). 3rd attempt was 450, missed with the same problem. Watching the video now I see where I went wrong and will improve it. This was still a meet PR for me in this federation.

Bench - I was not feeling confident going in as I missed 325 in the gym 2 weeks prior and this federation has a very strict pause command. Aggression and I were virtually tied going in, I had him by only 5lbs on the squat. We both had the same opener - 290 and nailed it. 2nd attempt Aggression told me he was going for 310 so strategically I go for 315. Well Aggression played a mind game with me as I hear them announce that he is about to lift 315 - he nails it easy, now it's game on. I go next and get it. Without knowing what he put in for his 3rd I tell them I will go for 325. He goes just before me and he was going for the same! He nails it easy and now the pressure is on me. I know HAD to get it to stay in the game, I did get it not easy but it went up. Had he not pushed me I may not have gone for it or got it.

Deads - I open with 500, I wanted at least 545 which would have been a PR. I tried it on my 2nd attempt but got it half way up and then couldn't finish (not on video) so I go for it again on my 3rd attempt. I am fired up, pissed off and it's the very last lift of the day. I lift it up and I felt like it was good but I got 2 red lights from the side judges, no lift. They said I dragged it up my legs and watching the video I can't argue. I don't want a lift unless I earned it. I respect the strict yet fair judging. I will get it next time!

Overall I finished 1st in Raw Classic Open 220. I am very proud of the other guys who absolutely crushed it. Sharing this experience with them is amazing.

JUGGERNAUT
01-30-12, 11:21 am
Props to you all. Super representation!

Xander
01-30-12, 11:48 am
Much respects and congrats on your efforts. Way to go. Solid numbers and something to be very proud of

naturalguy
01-30-12, 12:07 pm
Props to you all. Super representation!


Much respects and congrats on your efforts. Way to go. Solid numbers and something to be very proud of

Thanks fellas

smoothballer
01-30-12, 12:22 pm
You should be damn proud NG! One hell of a job!

Big Wides
01-30-12, 3:02 pm
hell of a job....so when's the next one?

naturalguy
01-30-12, 3:47 pm
You should be damn proud NG! One hell of a job!


hell of a job....so when's the next one?

Thanks fellas.


wides, right now I feel so beat up that I can't even think of doing a meet for a while. I feel like a truck hit me lol

fawaz
01-30-12, 4:11 pm
what a coincidence. we also had a powerlifting meet here in london on saturday janaury 28th and i competed.

freighttraindane
01-30-12, 4:28 pm
Great work NG, all the hard work paid off!

C.Coronato
01-30-12, 5:13 pm
40 is just a stepping stone. Each year, your better and stronger. Including 41+. Ill see you back on that platform.