View Full Version : The New Age
tomysaw
11-06-12, 12:09 am
I've always been a hit and miss with logging or keeping a journal. I'll update this one at least twice a week so that I won't get burnt out on it. I compete in powerlifting when I'm able too. I don't know much about powerlifting routines. I tried the Sheiko and the Weider for some time. I always felt like it left to much gas in my tank. I've always responded well to the original pyramid (10,8,6...). My main exercises will be on a scaled 4 week cycle pyramid. My assistance exercises are on the old-school 4sets of 10 reps scheme. I won't bore everyone with every detailed macro I take in. I'll post up my numbers with my reps, any prs and a general round about of my daily macro intake. From now till the end of my freshman year in college I'm hoping to finish out 15 pounds of lean mass. I started at 197 at the very beginning of this semester. I'm now 201. I'm going to attempt to take in 3,000 clean calories, 95g of fat, 300 carbs, and 250g of protein everyday. Diet hasn't been a big issue, it's really pretty easy for me to keep it straight. I'll be using animal pak, flex, rage, and universal nutrition ultra whey pro. I'll post vids up as I go. I'm here to learn. Any advice along the way is welcome. Thanks to all who follow my journey.
Its my light week. My split is Monday-squats, Tuesday-deadlift, Wednesday-bench, Thursday-Shoulders.
Monday
Squats: all raw. no belt
10x240
8x285
6x305
4x330
2x350
Leg Extensions:
4 sets of 10 at 250
Tuesday
Deadlift: all raw, belt on 2
10x315
8x375
6x405
4x435
2x455
Lat Pulls:
4 sets of 10 at 230
Ham Curls:
4 sets of 10 at 200
Wednesday
Bench: 6,4.2 all paused
10x185
8x210
6x225
4x240
2x265
Incline dumbells:
4 sets of 10 at 75
Flat bench flyes:
4 sets of 10 at 35
Thursday
Had to work and go to a showing. Im going to make this day up Sunday.
BW is at 201.5 give or take a few.
Diet has been spot on except for yesterday because of work and a showing.
On a side not, got flex in the mail last night! Took it with my last meal of the day. Woke up and felt like I felt really good. Thanks again to the company!!!
tomysaw
11-15-12, 11:10 am
Felt really good on Tuesday, hit 525x1 and 545x2 on the Deadlift, did 315x2 (no pause this time) on bench Wednesday. BF is just about 9% now. Leaning out for some reason, was down to 201 this morning.
tomysaw
11-17-12, 12:22 am
Switching the pace back over to the Sheiko 29! Ill have videos starting monday. Its not the exact full sheiko program but a slightly alterated version. Give me some input on tips and what you thought of doing this program.
tomysaw
11-21-12, 12:34 am
Sheiko Day 1 and 2 are done, Quick update for ya..
Day 1
Squat:
215x5
255x4
300x3
300x3
340x2
340x2
340x2
340x2
340x2
Bench:
155x6
190x6
190x6
205x6
205x6
205x6
Flies:
5 sets of 10 with 30's. A note on this. Im going to keep using the 30's for all 4 weeks then go to 35's for the next 4 and so on.
Pushups:
5 sets of 10
Front Squat: Not to sure what max its wanting me to use on these. The most Ive ever front squated was 225 so i used that for my percentages, Please correct me if im wrong.
105x3
105x3
125x3
125x3
135x2
135x2
135x2
135x2
135x2
Good Mornings:
5 sets of 5 with 155
tomysaw
11-21-12, 12:39 am
Day 2
Bodyweight is 201.4
Deadlift To Knees: Very new to me.
265x3
315x3
370x3
370x3
395x2
395x2
395x2
395x2
395x2
Bench:
155x6
190x6
190x6
205x6
205x6
205x6
205x6
Flies:
5 sets of 10 with 30's
Deadlift From Pins: Used rubber plates the crossfitters(crossfidiots as Mark Bell says) to bring the bar just under the knee.
290x4
345x4
395x4
395x4
425x4
425x4
425x4
425x4
Lunges:
5 sets of 5 with each leg holding 75's
tomysaw
11-21-12, 12:40 am
Lots of video to crop tonight, will prolly have one up by tomorrow, ill throw the video on here. Just shot with an iphone so not the greatest quality, and im still learning on my form.
Week one day 3
BW- 209. thank you thankgiving lol
Squat:
215x5
255x4
300x3
300x3
340x2
340x2
340x2
340x2
340x2
Bench:
155x5
190x4
225x3
225x3
250x2
235x3
205x5
185x7
Flies:
5 sets of 10 with 30's
Squat:
215x5
255x5
255x5
300x5
300x5
Good Mornings:
5 sets of 5 with 155
Animal Rep
11-27-12, 12:30 pm
Looking good and strong brother. Keep it up. Looks like Thanksgiving served you well.
Train Hard Eat Well.
Looking good and strong brother. Keep it up. Looks like Thanksgiving served you well.
Train Hard Eat Well.
Yeah it did! Almost too much!
Week 2 Day 1
Bw: 207.1
Bench:
155x5, 190x4, 190x4, 225x3, 225x3, 235x3, 235x3, 235x3, 235x3, 235x3, 255x1, 275x1, 285x1, 295x1, 305x1
Squat:
225x5, 255x5, 255x5, 315x5, 315x5, 315x5, 315x5, 315x5
Bench:
155x5, 190x5, 225x4, 225x4, 225x4, 225x4
Flies:
5 sets of 10 with 30's (getting really easy)
Week 2 Day 2
BW: 204.9
Deadlift to Knees:
265x3, 315x3, 375x3, 375x3, 405x3, 405x3, 405x3, 405x3
Hit some good full deads with 495x2, 515x2 and 525x2
Incline Bench: all paused on chest
4 sets of 6 reps with 185
Weighted Dips:
used two 45 pound plates and did 5 sets of 5
Deadlifts From Pins: (from plates)
315x4, 365x4, 405x4, 405x4, 455x3, 455x3, 455x3, 455x3
Hit 495 for 2 full deads after this
Lunges:
Used a bar loaded with 155, cleaned, pressed, sat it on my shoulders and did 5 sets of 5 steps with each leg
On another quick note. Got an early Christmas gift coming tomorrow, 2 6.85 pound tubs of real gains. cookies and creme and chocolate milk shake :)
tomysaw
11-29-12, 11:49 am
BW: 206.2
Hit a 10 minute run this morning. I started going weight a little too fast and have lost a bit of definition. So I'll cut out 150 calories every other day by means of cardio, just trying to get that definition back lol. Hit a couple benches.
Bench:
225x5, 275x4, 295x3 all really slow.
315x1, 320x1, 325x1 I paused all of these on my chest for a full count. A little butt float on 320 ad 325.
Then hit 340 without a pause. Felt good. Full sheiko day 3 later on. I'll post that up later to tonight.
Week 2 Day 3
Bench:
155x5, 190x5, 225x4, 235x3 235x5, 250x2, 275x2, 300x2, 235x3, 190x6, 155x8
Flies:
5 sets of 10 with 30's
Push-ups:
5 sets of 10
Squats:
275x5, 315x4, 315x3, 365x3, 405x3, 425x3
BW: 204.4
Hit it hard on my day off.
Squats:
Warmed up 135x5, 185x5, 225x3, 275x1, 315x1, 365x1
Put the Ole suit on(Titan single ply Centurion) straps down:
405x1, 465x1, 495x1, 525x1, straps up,put knee wrap on, 565x1, 585x1, 600x1
Took everything off and did some rep work:
225x5, 245x5, 255x5, 265x5, 275x5, 295x5, 315x5
405x1, 425x1, 445x1 all raw no belt.
Went to the bench
Bench:
135x3, 185x3, 225x2, 265x2, 295x1, 315x1, 325x1
I need to get back to wearing my suit every once in a while. I'm not used to it and I was letting it pull me down. Went really hard today but I wanted to see just how hard I could push myself. All the sets with sheiko have helped me with my endurance. Once I was tired I stopped and went to the bench.
tomysaw
12-03-12, 11:31 pm
Sheiko Week 3 Day 1
BW:204.8
Squat:
235x5, 280x4, 320x3, 320x3, 365x2, 365x2, 365x2, 365x2
Bench:
155x5, 190x4, 225x3, 225x3, 250x3, 275x3, 275x3, 275x3, 315x2
Flies:
5 sets of 10 reps with 30's
Pushups:
5 sets of 10
Squats:
225x3, 255x3, 315x3, 340x3, 365x3, 365x3, 365x3, 405x3, 455x1, 465x1, 475x1
tomysaw
12-03-12, 11:34 pm
Deadlifts tomorrow! By far the one day every week I look forward to. Gonna tak the suit down slip it up as briefs(straps down) and see what i can pull for some singles. If I pull a PR ill Post up some vids. Also, if you search Tom Saul on youtube youll pull up my channel, Ive only got two videos so far and their just a comp of some of my days. Only shot with a phone. But thats all I have.
tomysaw
12-04-12, 11:30 pm
Sheiko Week 3 Day 2
I have been really good and clean with my diet. Running 2,750 to 3,250 calories, 70 to 90 grams of fat, 275 to 305 carbs, and 245 to 255 grams of protein every day. 6 meals a day.
BW: 205
Deadlifts off box: I got my bands from elite fts in the mail today. Figured its time to use them.
Short mini bands were used as well as off the box. It had tension all the way from the bottum to the top. No give at all.
265x3, 265x3, 315x3, 315x3, 345x3, 345x3, 345x3, 345x3
Hit some single work:
405x1, 445x1, 485x1, 495x1, 515x1, 535x1, almost pulled 535 but would've had to hitch the lockout. I didn wear a belt for any of these, they were completely raw.
Skipped the suit on for the hell of it, all no belt no straps:
495x1, 525x1, 545x1, 565x1, 585x1, 595x1, almost got 605, got it to my knees twice. Once again would've had to hitch.
Bench: used one monster mini band under the bench to each side of the collars for all of these.
155x5, 190x4, 225x3, 225x3, 250x2, 250x2, 265x2, 265x2, 275x2, 250x3, 250x3
Flies:
5 sets of 10 reps with 30's
Deadlift from pins:
315x4, 370x4, 370x4, 420x3, 420x3
I called it right after the last 420, I was worn down.
I feel like my bench has gone up a lot throughout this time. I was able to do all my heavier sets with the band. I'm glad I have the bands for Deadlift now as well. Hope to help make a stronger lockout. I'll use the monster minis on the squat rack on day 3, just to see how that goes.
BW: 203.8
Hit assistive work for bench today
Dumbell press: used the micro mini for this. Out one under the bench then over each dumbbell
75x15, 90x15, 105x12, 115x10
Behind the neck shoulder press:
135x8, 145x6, 155x6, 175x4, 185x4
Just some simple cardio afterwards:
45 minutes, 3.5 mph while sipping an ultra whey pro.
Sheiko Week 3 Day 3
BW-203.2
Squat: I used the monster mini bands on these. I put two 115lb dumbbells 4 feet apart next to the rack and up on the bar. I'm 6'2 so that was a lot of tension, haha.
225x5, 255x4, 300x3, 300x3, 365x3, 365x3, 365x3, 365x3
Bench: used micro bands, not to much tension, I won't count more that 10 pounds total.
155x5, 185x5, 205x4, 225x4, 225x4, 245x4, 245x4, 245x4, 275x1
Took bands off:
275x2, 300x2, 315x1, 335x1, 355x1 and 365x1 both needed a little touch for lockout and I bounced it haha, wanted to see what I could do the old high school weigh.
Flies:
5 sets of 10 reps with 30's
Military press:
5 sets of 4 reps with 155
tomysaw
12-06-12, 10:56 pm
While playing around on my phone, it turns out I have the 100% raw powerlifting, Ohio, 18-19 198 class Deadlift record. I pulled 540.1. I'm pretty sure I have a video of that pull actually.
Back day from week 2.
http://www.youtube.com/watch?v=6HrvmZ9NKiQ&feature=plcp
Squat day before starting this log.
http://www.youtube.com/watch?v=q5AxFRdas1o
Nothing in either of the videos is perfect. Im still learning and still moving on.
I've got 2 videos from my meet in october. God my form was bad. Back rounded like f***. I'll throw them on there, they were 501.7 and 544.1. The 544.1 is the state of ohio record.
Sheiko Week 4 Day 1
BW-206.1
Squat: used red efs bands for all squats and will continue to from here on out, the bars are 500 test bars and they bend pretty good when I'm standing at the top if I have 385 or higher on the bar.
240x5, 285x4, 335x3, 335x3, 380x3, 380x3, 380x3, 380x3, 380x3
Bench: used one orange micro band. Maybe ads 10-15 at the top.
180x5, 210x5, 245x4, 245x4, 245x4, 245x4, 245x4
Took bands off: 275x1, 295x1, 315x1
Flies:
5 sets of 10 reps with 30's
Dips:
5 sets of 8 with a 45
Squat:
185x5, 185x5, 245x4, 245x4, 315x3, 315x3, 315x3
Gonn do a mock meet or max out day Saturday to see if there's progress and get ready for another 4 weeks of sheiko, I'll record and post following.
Sheiko Week 4 Day 2
BW:205.1
Didn't really follow the charts too much today, got sick and wasnt able to eat so i felt a little weak. skipped bench but moved up and hit some damn good deadlifts. I built a 4x4 platform with bolts through eye bolots to hold the bands down, 3 2x4's and a sheet of 3/4 inch ply later. with my rubber mats doubled over im pulling consistently from a 1 inch deficit. Add the black efs monster mini bands and your in for one hell of a ride.
Warm up:
45x10, 135x10, 185x5, 225x3
Deadlifts: banded
270x3, 325x3, 375x3, 375x3, 430x3, 430x3, 460x2
Deadlifts: no bands
460x2, 495x2, 505x2, 525x2, 545x1, 555x1 new completely raw(no suit, no belt) PR!! im pumped for some heavy work saturday. hoping to cross the 600 threshold fairly soon. squat should be 500+(without wraps) this saturday, and bench should be 325+(with a pause). If my squats go well I will have to throw some wraps on and go 3 more attempts. Wraps usually give me a good aid at the bottum and previously I did 525 atg with just wraps. that was about a month and a half ago.
KILLIN THE WEIGHTS AND FILLIN THE PLATES. Time to get a little bit bigger. Major goal, 2000 total at 220-225
Sheiko Week 4 Day 3
BW-204.8
Squat:
250x5, 300x4, 350x2, 350x2, 405x3, 405x3, 405x3, 405x3
Bench:
175x6, 210x5, 245x4, 245x4, 280x3, 280x3, 300x2, 300x2, 245x4, 210x6
3 Board Press:
315x8, 315x6, 365x4, 405x2
Attempted a mock meet with my lifting partners saturday morning. I was sevrealy dissapointed in myself.
Bench, went 295 opener, killed it. Then 305, I dont know what happened at this point, but there are no excuses. I didnt get 305 or 315, which I have completely performed for 2 before.
Squat, opened 445, killed it. Second, 460, killed it. Third, 485, still no excuse. Should have had it. Just couldnt budge it.
Deadlift, 525, a little tight but pulled through. 555, almost easy, felt good so I went big. 585 was my third attempt. I pulled it up and got to my knees. Lower back rounded and I dropped it. 555 was a PR for myself and I felt good about it.
1,310 total for the day. Weighed in right before at 204.6. I only used a belt for all of this. No knee wraps.
Moving on to another cycle of Sheiko. Hoping to add something on. Changed my diet some. 350 carbs, 225 protein, and 85 fat. Hoping the added carbs and my timing of them will help some.
Shrimp Week 1(5) Day 1
BW-203.4
Bench:
155x5, 190x4, 190x4, 220x3, 220x3, 235x3, 235x3, 235x3, 235x3, 235x3
Squat:
240x5, 285x5, 285x5 , 335x5, 335x5, 335x5, 335x5, 335x5
Bench:
155x5, 190x5, 220x4, 220x4, 220x4, 220x4
Flyes:
5 sets of 10 reps with 35's
At 6 I took down my real gains. Had a bit left in my legs, through my suit on and did some ATG work.
Suited:
405x2, 455x1, 500x1, 550x1
Put straps up: no belt no wraps:
585x1, 610x1.
Felt damn dude. Suited squats were legit. No issue up of down. I'll record next time I slip the suit on.
Deadlifts later this evening. Who all is going to the New Jersey state powerlifting meet?!?! What would be considered elite for 18-19 220# raw modern? Or at least some good lifts haha
tomysaw
12-18-12, 11:25 pm
Sheiko Week 1(5) Day 2
BW-204.1
Deadlifts To Knee: Monster Mini bands doubled.
280x3, 335x3, 390x3, 390x3, 420x3, 420x3, 420x3, 420x3, 420x3
Incline bench:
225x6, 225x6, 205x6, 205x6
Dips:
BW x 5 sets of 5
Deadlift From Pins:
305x4, 365x4, 420x4, 420x4, 475x3, 475x3, 475x3, 475x3
tomysaw
12-20-12, 11:25 pm
Sheiko Week 1(5) Day 3
BW-205
Bench:
155x5, 190x5, 225x4, 235x3, 235x3, 250x2, 250x2, 235x3, 225x4, 190x6
Close grip bench:
225x5, 250x3, 250x3, 275x2, 275x2
Flies:
5 sets of 10 reps with 35's
Squat:
240x5, 285x4, 335x3, 335x3, 365x3, 365x3, 365x3, 365x3, 365x3
Good Mornings:
5 sets of 5 with 135
A little heavy work today
BW-206
Squat:
280x4, 335x3, 380x2, 405x2, 430x2, 430x2, 430x2
Knee wraps on:
455x1, 500x1, 550x2- first one was deep, hips below, second was about 1/2 inch high.
2 board bench:
135x3, 185x3, 225x3, 275x3, 315x3, 335x3,
350x1, 350x1, 350x1
Close grip 2 board presses:
225x8 for 4 sets
Lat pulls:
180x8 for 4 sets
Hanging knee raises with 15# weight:
5 sets of 10 reps
tomysaw
12-26-12, 11:16 pm
Gonna wait till Monday to start sheiko again. Going to go heavy for a couple day.
BW-210(7 Christmas Dinners...)
Deadlift:
Warmup-135x5, 225x5, 275x1
295x5, 325x5, 385x3, 410x3, 440x2, 470x2, 530x1, 565x1
565x1
http://www.youtube.com/watch?v=elSZIKa8S88&sns=em
Lat Pulls:
4 sets of 8 at 270
Decline Bench: No Pause
225x3, 250x3, 275x3, 300x3, 315x3, 350x1, 365x1
BW-208
Bench:
195x5, 220x5, 260x3, 275x3, 295x2, 310x2, 325x1, 325x1, 350x1 350x1, 350x1
2 Board:
225x2, 225x2, 225x2, 225x2, 225x2, 275x2, 275x2, 315x2, 315x2
BW-206.2
Just 4 weeks left till RPS New Jersey. Still praying to get there. If so, I'm ready. Been slinging the single reps around. Today was just some cardio and pause squats.
Pause squats: 3 seconds in the hole
135x10, 185x10, 225x6, 275x2, 315x1, 315x1, 365x1, 365x1, 385x1, 405x1, 435x1, 450x1
Skeiko Week 1 Day 1
Bw-206.8
Bench: Wide, Paused
160x5, 195x4, 195x4, 225x3, 225x3, 245x3, 245x3, 245x3, 245x3, 245x3
Squat:
250x5, 300x5, 300x5, 350x5, 350x5, 350x5, 350x5, 350x5
Bench: All close grip, paused
225x5, 225x5, 245x4, 245x4, 245x4, 245x4
Flies:
5 sets of 10 reps with 35's
Paused bench:
250x3, 275x3, 295x2, 310x1, 310x1
Assistive Day
BW-209(I love the holidays)
2 Board Paused Bench:
185x3, 225x3, 250x3, 275x3, 295x3, 300x3
310x1, 320x1, 320x1, 320x1, 320x1, 320x1
Dumbell Press: Put the bench on a slight incline, just one nothin up.
75x15, 85x 15, 95x 14, 105x 12
Back Hyper extensions:
Held a 25, 5 sets do 15
Pull ups:
8 sets of 8. Very slow and very controlled.
Sheiko Week 1 Day 3
BW-208.1
Deadlift To Knees:
265x3, 355x3, 410x3, 410x3, 440x3, 440x3, 440x3, 440x3
Incline Bench:
6 sets of 4 reps at 225
Dips:
45 pound plate for 5 sets of 5 reps
Deadlift From Pins:
335x4, 385x4, 440x4, 440x4, 515x3, 515x3, 515x3, 515x3
Week 1 Day 4 - Assistive
Bench:
Dynamic Bench: Wide Pause Speed Work. Micro bands doubled.
10 sets of 2 reps with 160 pounds.
Dumbell Press:
65x15, 75x15, 85x12, 95x15, 105x15, 115x11
Hanging Knee Raises:
5 sets of 15 with 20 pound Dumbell between my feet.
Sheiko Week 1 Day 3
BW-208.0
Bench: All Paused
160x5, 195x5, 225x4, 245x3, 245x3, 260x2, 260x2, 245x3, 245x3, 225x10, 185x15, 135x30
Flies:
5 sets of 10 reps with 40's
Squats:
250x5, 300x4, 350x3, 350x3, 375x3, 375x3, 375x3, 375x3, 375x3
Good-Mornings:
5 sets of 5 reps with 135
Sheiko Week 2 Day 1
20 DAYS OUT!
Body weight-206.2
Squats:
250x5, 300x4, 350x3, 350x3, 405x2, 405x2, 405x2, 425x2, 500x1
Bench:
160x5, 195x4, 225x2, 225x2, 265x3, 265x3, 265x3, 265x3, 265x3
Flies:
5 sets of 10 reps with 35's
Push-ups:
5 sets of 10 reps
Week 2 Day 2 Assistive Day
BW-203.4... Eating more than ever and I drop down this much.... Welp! Time to crush more food! Killed a monster mass shake this morning,
4 tbs Peanut Butter
12 oz Milk
2 Scoops Ultra Whey Pro
1 Cup Oats
1,115 cals, 50 fat, 95 carbs, 80 pro
Dumbell Press:
105x15, 105x15, 105x15, 105x15
Paused Rack Squats:
250x2, 250x2, 250x2, 250x2, 250x2, 250x2, 250x2, 250x2, 275x2, 315x2, 315x2
tomysaw
01-09-13, 11:44 pm
Sheiko Week 2 Day 2
Body weight-203.4- did a BF test and it read out to be a very low 10, almost a 9%. I just seemed to have leaned out really fast for some reason.
Deadlifts To The Knee:
295x3, 355x3, 410x3, 410x3, 440x3, 440x3... Cut this off 2 sets Daley to pull some singles.
Deadlift:
500x1, 525x1, 545x1, 565x1.. Went 585 got it to the knee and couldn't budge it. Same thing happened with a crazy 620 attempt. I feel like I can always get it off the ground, but once it's so heavy I can't seem to keep my hips from floating up.
Bench: All Paused
225x6, 225x6, 225x6, 225x6, 240x2, 250x2, 260x2, 270x2
Dumbell Flies:
5 sets of 10 reps with 40's
Did some high weight higher reps rather than the pin deads
Deadlift:
315x10, 405x10, 500x4, 550x2
Finished off with Back Hypers with 50 pounds on my shoulders(mind of like you would be holding a squat bar).. Full extensions up and down with a 2 second pause at the top for every one, 5 sets if 10 reps.
tomysaw
01-10-13, 10:06 pm
Week 2 Day 4 Dynamic Bench and Dead
BW- 204- the only reason this is higher is because I got up in the middle if the night and ate. I cheated some today in a hope to hold some more weight tomorrow.
Bench: All Paused
10 sets of 2 reps with 210 pounds.
Just some quick heavy paused benches. Hit a PR today too.
225x2, 250x2, 275x1, 300x1, 310x1, 325x1, 335x1
Deadlift: Monster Mini Bands stretched across.
8 sets of 3 reps with 300 pounds. 9th set did 10 reps with 300 and the bands, followed by 4 lifts to the knees.
Flies:
4 sets of 8 with 45's
Got my new Texas Power Bar today. Setting up the squat rack with chains to try to imitate a Mono Lift. A little bit more meet prep. Lifting in about an hour.
Universal Rep
01-11-13, 3:02 pm
Yo T, just noticed this Journey... Good luck at the RPS meet and be sure to look up the fellas...
Yo T, just noticed this Journey... Good luck at the RPS meet and be sure to look up the fellas...
Thanks Rep, can't wait to see you all.
Universal Rep
01-11-13, 5:08 pm
Thanks Rep, can't wait to see you all.
NG will hook ya up with a patch for ur singlet if ya want at the meet...
Squated raw modern style.
Warmed up:
Bar x10, 135x8, 245x4, 335x3, 425x2, 475x1(possible opener) 515x1(possible first as well, depends on how I feel.)
NG will hook ya up with a patch for ur singlet if ya want at the meet...
Wouldn't turn it down for anything. Ill be rippin with my red and black animal shirt, uni T, and my animal gym bag. All of us will.
naturalguy
01-11-13, 5:12 pm
Wouldn't turn it down for anything. Ill be rippin with my red and black animal shirt, uni T, and my animal gym bag. All of us will.
Sweet, well you won't be able to miss us. I'll have a patch for you and your friends
Universal Rep
01-11-13, 5:14 pm
Wouldn't turn it down for anything. Ill be rippin with my red and black animal shirt, uni T, and my animal gym bag. All of us will.
With all the Animal on board, its gonna be a nice turn out for sure...
Just caught your journey now too tomysaw. Will be awesome to have another Animal brother at the RPS meet!
When the animals come out. They bring a crew. And records will always be broken.
tomysaw
01-11-13, 10:52 pm
Just caught your journey now too tomysaw. Will be awesome to have another Animal brother at the RPS meet!
J-Dawg! Man I'm ready to meet you again! I messages you over on the uni usa. Been following your log. Can't wait to see some numbers put up at New Jersey!
Was watching some videos from last week. Was squatting 550. First one they called me up I seemed to be parallel, I felt like I needed another inch. I went for two and hit parallel the second time. Notices it was really different trying to perform a good squat out of a mono lift(kind of) set up. Any tips for a first time mono lift user? I feel like it might be the downfall to my squat at RPS.
Meet Prep.
Body weight-205.4
Squat:
Barx10, 135x5, 225x5, 315x4, 365x3, 405x2, 405x2, 455x1,
Put wraps and belt on:
495x1, 495x1, 495x1, 495x1, 495x1
I out of the 5 was about half and inch to high. 4 were good. Fairly easy. Making this my opener.
tomysaw
01-14-13, 10:20 pm
Body weight-203.2
Just a little mono lift practice(redneck mono lift)
No belt no wraps:
135x5, 225x4, 245x2, 295x2, 335x2, 385x1, 425x1
Belt:
445x1, 465x1
Wraps and belt:
475x1, 475x1, 475x1
Last bench day before RPS New Jersey
Body weight 204.6
Bench:
135x3, 135x3, 185x2, 205x2, 225x2, 250x2, 275x1,
Opener:
300x1, clean lift, full pause, no struggle
Second attempt:
315x1, a little trouble off the chest, cleared it once I began to flair. Third attempt should be a good one.
tomysaw
01-17-13, 10:21 am
Meet prep for deadlift later. Videos up tonight.
tomysaw
01-17-13, 11:50 pm
When I got out of class my phone had died, so I wasn't able to get any video. Lifted outside tonight. Deadlift a went good.
Body weight- 205.0
Deadlift:
135x10, 245x4, 335x3, 385x2, 425x2, 475x1, 505x1, 535x1(opener), 555x1, 575x1. New PR completely raw for me. I'm happy about it.
Just a little bench action.
BW-205.0
Bench:
135x12, 185x6, 225x3, 245x3, 280x2, 290x1, 300x1, 315x1, 325x1
2 Board Press:
225x2, 225x2, 225x2, 225x2, 245x2, 245x2, 275x2, 315x2
Easy work, empty stomach, felt good. Weights are set for RPS, I'm backing my squat down just a tad, but no issues anywhere else. Definitely looking towards a big pull at this meet.
Rps New Jersey this last weekend.
Squated 500, benched 315, deadlift 605. All raw. Raw modern on squat.
Some movements on deadlift today.
BW-206.2
135x4, 135x4, 185x3, 245x2, 245x2, 335x2, 335x2, 385x2, 425x2, 475x1, 500x1, 525x1, 555x1, 575x1, 425x2, 335x2, 245x4
A lot of reps and weight today. Felt good. A little sore in my back from the meet. After today I feel not as tight.
Bw-203.0
2 board presses
225x2, 225x2, 250x2, 250x2, 275x2, 275x2, 315x2, 315x2, 315x2, 350x2
Not doing to much this week. Resting from the meet a little
tomysaw
02-02-13, 12:23 pm
http://www.youtube.com/watch?v=PxpXqWfyd9k
545 raw speed pull.
http://www.youtube.com/watch?v=UiZVg6AmqNQ
Video from the RPS meet
Body weight made a big jump after taking a week off.
Bw-209.6
Squats: used monster mini bands and full tension at the top.
205x5, 300x4, 350x3, (put belt on) 405x2, 405x2, 405x2, 405x2, 405x2
Leg extensions:
5 sets of 10 at 250
Flies:
5 sets of 10 with 40's
Lat pulls:
5 sets of 10 with 270
BW-206.8
Bench:
160x5, 190x4, 225x3, 255x2, 255x2, 255x2, 255x2, 255x2
Dumbell Press:
85x15, 105x15, 105x15, 105x15, 85x6
Dips:
5 sets of 10 with a 45 pound plate
BW-208
Deadlift: used monster mini bands doubled over
305x5, 360x4, 425x3, 485x2, 500x2, 500x2, 500x2. I was suppose to do two more sets, but from where I have to lift outside it got too cold to continue (12 degrees)
Lat Pulls:
230x10, 230x10, 230x10, 230x10, 180x15
Hamstring curls:
150x10, 150x10, 130x10, 130x10, 110x10
tomysaw
02-07-13, 10:59 am
Amped up my diet at the beginning of this week. 4,000 cals, 100g fat, 375g carbs, 250g protein.
BW- 211. ( not much sleep because of an early class. And last meal didn't happen till almost 12. Explains the weight jump)
Some bench assist
Bench:
135x25, 185x18, 225x15, 245x10, 275x5, 300x4
Floor Press:
135x10, 185x10, 225x8, 275x8, 315x4
Squats:
250x5, 300x4, 350x2, 350x2, 405x1, 405x1, 455x1, 475x1, 495x1
Hanging Leg Raises:
5 sets of 25 with a 20
BW-210
Bench: used micro mini bands doubled
175x5, 205x4, 240x3, 275x2x5
Incline Dumbell Press:
5 sets of 10 with 70 pound dumbells
Rear Shoulder Press:
5 sets of 10 with 135
BW-209.6
Squat: monster mini bands
275x5, 325x4, 375x3, 425x2, 425x2, 425x2, 450x2, 475x2,(Add Knee Wraps, Take Bands Off) 500x1, 525x1
Leg Extensions:
5 sets of 10 with 250
Flies:
2 sets of 10 with 40's, 3 sets of 10 with 50's
BW-209
Deadlift: No Bands
135x5, 225x5, 335x5, 405x5, 455x4, 515x1, 550x1, 550x1
Hamstring Curls:
5 sets of 10 at 120
C.Coronato
02-13-13, 9:12 am
How you doin post meet brotha?
How you doin post meet brotha?
I'm doing great bro! That meet pushed me through some plateaus. Right now I'm trying to see when my next meet will be. How about yourself?
BW-209.6
Bench: All Long Paused, felt almost like speed work.
135x10, 190x5, 225x4, 255x3, 285x2, 285x2, 285x2, 285x2, 285x2, 305x1, 320x1
Floor Presses:
315x5, 315x5, 315x5, 295x5, 295x5, 225x10, 135x35
Decided to do some speed pulls, yesterday's deadlifts went rough. It ended up getting down to about 25 outside, hams and back started tightening up really bad so I quit early. I hate not having a gym that doesn't support powerlifting.
Deadlift:
135x5, 225x5, 315x3, 405x3, 495x3.
Felt really good so I went heavy: No Belt the whole time.
545x2, 565x1, 585x1
BW-210
Decided to kill it today.
Squat:
135x10, 225x10, 315x10, 365x10, 405x9, 495x1, 495x1
Leg Extensions:
250x15, 250x15, 250x15
Did some no pause benches today
135x20, 185x15, 225x5, 275x3, 315x3, 350x1, 365x1
Then backed off and did some speed work, paused
225x4, 225x4, 225x4, 275x3, 275x3, 275x3, 275x3
Speed Deadlifts:
135x4, 225x4, 315x4, 315x4, 405x3, 495x3, 455x3, 495x3,
Single speed pulls: no belt
500x1, 525x1, 550x1, 560x1, 570x1
Sick totals for a college kid man, i'm jealous haha. Keep it up!
Sick totals for a college kid man, i'm jealous haha. Keep it up!
Thanks man, it's just what I do best.
New diet on deck
Meal 1
2 Whole Eggs, 6 Egg Whites, 1 Cup Oatmeal
630 calories
18 fat
54 carbs
56 protein
Meal 2
6 oz Ground Beef, 140g Rice
445 calories
15 fat
39 carbs
39 protein
Meal 3
60g Oats, 60g UWP, 1 Banana
585 calories
9 fat
75 carbs
51 protein
Post Workout
Universal Torrent
305 calories
2 fat
52 carbs
20 protein
Meal 4
8 oz Chicken, 10 oz Sweet Potato
610 calories
8 fat
60 carbs
65 protein
Meal 5
6 oz Ground Beef, 140g Rice
445 calories
15 fat
39 carbs
39 protein
Total:
3,020 calories
67 fat
316 carbs
270 protein
Going to add just a small part of cardio twice a week now, hoping to lean out back down to 205 and continue on from there. Looking at some meets trying to see when my next meet should be. Any suggestions?
Started a 9 Week powerlifting routine today.
Week 1 Day 1
Body weight-210
Squat:
300x5, 350x4, 375x3, 400x2, 400x2, 400x2, 400x2, 400x2
Leg Extensions:
5 sets of 15 at 200
Week 1 Day 2
Body weight-210.6
Slapped down some Shock Therapy today. Big chest and tricep day. I have to get my bench up over the next couple months.
Dumbbell Press:
105x15, 105x15, 105x15, 105x15, 105x8 Failed out like crazy, it was like hitting a brick wall.
Dips: Used a 45 pound plate
5 sets of 8 reps
Incline Dumbbell Press:
75x10, 75x10, 75x10, 75x8
Dumbbell Flies:
5 sets of 10 with the 40's
Rear Delt Flies:
5 sets of 10 with 100 pounds
Side Lateral Raises:
5 sets of 10 with the 30's
Week 1 Day 3
Body weight-211
Deadlift: No Belt
135x10, 225x8, 315x6, 365x5, 425x4, 455x3, 485x2, 485x2, 485x2, 485x2, 485x2
Lat Pulls:
15x180, 15x180, 15x180, 15x180, 15x180
Bent Rows:
10x135, 10x135, 10x135, 10x135, 10x135
Ham Curls:
10x130, 10x130, 10x130, 10x130, 10x130
This program is really going to do work. I'm excited to see the results.
Week 1 Day 4
BW-211
Shoulders day! Slapped shock therapy down, had such a pump it hurt to raise my arms after just about 2 sets.
Shoulder Press: Behind The Head
135x15, 135x15, 135x15, 135x15, 135x14
Rear Delt Flies:
120x10, 120x10, 120x10, 120x10, 120x10
Side Flies:
30x10, 30x10, 30x10, 30x10, 30x10
Week 1 Day 5
BW-211
Bench:
190x5, 225x4, 245x3, 255x2, 255x2, 255x2, 255x2, 255x2
Speed Pulls:
335x3, 335x3, 335x3, 335x3, 335x3, 335x3, 335x3, 335x3
This program is really working. I'm excited to go forward to week two with the higher percentages. My chest is a little tight today, I had done a little extra chest work yesterday. Ill leave that part out from now on. Overall very good program.
Today is the Southern Ohio Regional Powerlifting Meet, high school. I'm hoping my boys do the best they can. I've got three people lifting in this competition that I've coached for over a year now. One of those people includes the Forvm member Rowe. It's gonna be a good one.
Week 2 Day 1
BW-212
Squat:
315x5, 365x4, 390x3, (slipped on belt) 415x2, 415x2, 415x2, 415x2, 415x2
Leg Extensions:
210x15, 210x15, 210x15, 210x15, 210x15
Went back to the squat rack.
405x5, 315x10, 225x15, 135x20
Only rested for 45 seconds between sets. Time to go down some torrent.
Week 2 Day 2
BW-211
Dumbell Press:
105x15, 105x15, 105x15, 105x15, 105x15
Incline Dumbell Press:
75x10, 75x10, 75x10, 75x10, 75x10
Short workout today. Didn't have a lot of time today. For out of class and rushed to the gym.
KettleBellFreak
02-26-13, 7:26 pm
damn i hope to be strong as you are when i'm in college. Keep pumping big dog, numbers are sweet
damn i hope to be strong as you are when i'm in college. Keep pumping big dog, numbers are sweet
Hey man everything takes time. Just roll with what you got, and keep pushing more weight.
tomysaw
02-28-13, 11:11 am
Missed yesterday due to a funeral. Got to eat a hell of a lot of food. Deadlifts this evening.
some people don't realize that this isn't a life sentence
some people don't realize that this isn't a life sentence
What is it now?
Week 2 Day 4
Body weight-216
Deadlift:
385x5, 445x4, 475x3, 505x2, 505x2, 505x2, 505x2, 505x2
Rack Pulls: Below Knee
405x5, 455x5, 495x3, 545x2, 545x2
Bent Rows:
135x10, 135x10, 135x10, 135x10, 135x10
Lat pulls:
230x15, 230x15, 230x15, 230x15, 230x15
Hamstring Curls:
140x10, 140x10, 140x10, 140x10, 140x10
tomysaw
03-03-13, 12:20 pm
Bad an absolute great time at the ABC last night.
BW-209
Deadlift:
135x4, 225x3, 315x3, 365x2, 405x2, 455x1, 495x1, 545x1, 575x1, 585x1
Squat:
135x8, 225x5, 315x3, 365x2, 405x1, 465x1, 500x1, 525x1
Decided to test myself a little bit on deadlift, so I waited till a few were done with the bar and slipped 405 on. I was originally only going to go for a couple reps, ended up popping out 15.
I met a lot of great people at the abc, some people that I have talked to before but have never met in real life. The ABC really shows just how much of a family everyone here is.
Had to do deadlift today due to the weather. No chart this week, just heavy. Recording for the week, resetting the chart for this next Monday.
Body weight-210
Deadlift: All lifts are off a 1.5 inch deficit.
135x5, 225x5, 245x3, 325x3, 385x2, 425x1, 475x1, 515x1, 540x1, 570x1
Sumo Deadlift:
365x2, 425x2, 475x1, 495x1, 515x1, 550x1
I'm really surprised I got 550 on sumo. I've never attempted to go heavy on it before today.
I've decided to do th IPA strength Spectacular Jun 22-23. This will be my first meet as a junior.
Body weight 209
Dumbell press:
15x105, 15x105, 15x105, 115x15, 115x15
Rope extensions:
5 sets of 10 at 150
Decline bench:
135x5, 185x5, 225x5, 275x5, 315x5, 365x3
Sling shot on the decking bench:
405x2, 405x2, 405x2,
Thought if throw up my Supp routine for everyone and an update on diet.
Diet wise, been crushing well over 4500 cals, 100g fat, 335 carbs, and 310g of protein. I've leaned down some out of this. Been eating every two hours that I'm awake. Crushing a big ass mass shake for breakfast everyday which is around 900 cals, 35g of fat, 75 carbs, and 85g of protein. Love the way I feel while I'm eating like this. Gonna keep it going for as long as I can, my biggest issue is school, I'm currently on spring break and so my diet ivy far on check.
After the Arnold this weekend and some recent pre birthday gifts. I've got the most supa now that I have ever had.
With breakfast I'm taking Pak and Flex
30 min pre workout I'm taking down 1 pack of nitro and m stak
Right before workout taking down rage
Immediately post workout I'm taking back Universal Torrent
Pre bed I'm taking PM.
Throughout the day I take Iso Stak with breakfast, post Workout, and my second post workout meals.
Quick note on PM. This shit is sick. It's now another staple of mine. I'm on day 10 and I don't think I can function right if I don't take it. Some nights I'm not able to get my full 8 hours in so I won't take it, because I know I won't wake up. It puts me in a deep sleep and has helped tremendously with recovery. The first time I took it, it was but about 30 minutes later I found myself asleep on the couch watching TV. It's worth every cent. Ill recommend this to anybody that's serious about training, as well as college students who may be stressed out and can't sleep.
Another note, after returning from the Arnold, in my local hole in the wall excuse of a gym. I noticed about 7 animal shakers, and about 12 animal shirts running around. I asked them all why they decided to get it, they told me I have them the Animal Bug. Considering only about 6 people from where I live went to the Arnold. This shows these people are into it enough to order their own. On top of that, nearly all of them are taking either Pak or flex. Ill try to tel them all to wear their shirts this next Monday and ill snap a picture and post it up.
Thanks for PM from corporate. It's an honor to have won such an amazing supplement from the promo. Last time I won I got flex, and half way through my can of flex I went ahead and ordered three more. I know ill be doing the same with PM.
Squats today
Body weight 209
Single ply squat: put the ole centurion
135x7, 225x4, 315x3, 405x2, 495x2, 515x2, (knee wraps on, straps still down) 550x1, 575x1, (straps up) and easy 610x1
Took the suit off:
225x3, 315x3, 405x2, 405x2, 465x1, 495x1, (knee wraps on) 515x1(deep and very easy, slowly moving up on my weights, shooting for a big number in june)
Leg extensions:
250x15, 250x15, 250x15, 250x8, 250x8
tomysaw
03-07-13, 12:36 pm
Body weight 209
Shoulder Press: Behind the Head
135x15, 135x15, 135x15, 135x15, 135x15
Side Raises:
40x10, 40x15, 40x15, 40x15, 40x15
Rear Delt Flies:
100x10, 120x10, 140x10, 160x10, 160x10
Shrugs:
135x10, 225x10, 315x10, 405x10, 405x10
Headed back after a good meal to spot my dad. Ended up back on the bench. What can I say, I love to lift.
Bench:
135x4, 225x4, 250x2, 275x1, 295x1, 305x1, 315x1, this was my paused max at the RPS meet this last January, went 320x1(easy), 325x1(a little slow off the chest but got it, full pause), ended up hitting a good 330 today with a full pause.
I'm glad to see myself finally moving out of my plateau. On my Dumbell presses earlier in the week I ended up using the 215's for my last two sets of 15. The 105's weren't doing enough work for me.
Had one hell of a workout and a birthday early birthday dinner last night.
Birthday is today, so we had a mock meet.
Bench: Wrist Wraps Only
1st attempt-300 (good)
2nd attempt-320(good)
3rd attempt-330(no good)
Squat: Wraps and Belt Only
1st attempt-500(good)
2nd attempt-525(good)
3rd attempt-550(GOOD)
Deadlift: Belt Only
1st attempt-550(good)
2nd attempt-585(good)
3rd attempt-610(no good)
Should have had 610, big or in the squat wore me out. Hit my knees and just couldn't move.
One hell of a weekend. Celebrated turning 20, went to the state powerlifting championship for high school in which two of the people got first, one with a 700 squat, and the their person got 7th(his first meet ever). I'm extremely proud of them all.
Body weight-214.2
Squat:
330x5, 385x4, 415x3, 440x2, 440x5, 440x5, 440x6, 440x2
Good Mornings:
135 for 5 sets of 5 reps, paused
Leg Extensions:
5 sets of 15 reps at 220 pounds.
C.Coronato
03-12-13, 2:58 pm
I've decided to do th IPA strength Spectacular Jun 22-23. This will be my first meet as a junior.
Hell ya!
Hell ya!
C! Thanks with the journey btw man. Any chance of me convincing the crew from the rps meet to another showdown?
Body weight 213
Dips:
Just body weight for 5 sets if 10 reps
Dumbell Press:
5 sets of 15 with 105's, also the micro bands strapped over
Flies:
5 sets of 10 reps with 40's
Just an easy day today, deadlift tomorrow.
Favorite day out of every week. Deadlift day
Body weight 211
Deadlift:
365x5, 425x4, 465x3, 500x2, 535x1, 565x1, 585x1, 605x1, 635x1
Hit a PR GOOD today. Fast and smooth. Went 650 and just couldn't budge it.
Pin Pulls:
315x5, 405x5, 495x5(tore the middle of my hand open bad on this one)
Hamstring Curls:
150x10, 160x10, 160x10, 150x8, 140x8,
3 Cans of Mstak coming in tomorrow! I'm excited for that run. The 635 deadlift from yesterday is up on YouTube, ill put the link up later. Shoulder here in an hour, for right now I'm getting my pre workout meal in.
Body weight 210
Shoulder Press: Behind the Head
135x10, 150x10, 165x10, 135x10, 105x10
Rear Delt Flies:
100x10, 120x10, 140x10, 150x10, 160x10
Shoulder Press: Front
100x10, 120x10, 140x10, 160x10, 180x10
http://www.youtube.com/watch?v=JmGK_voYfGk&feature=youtu.be
pushin weight
03-15-13, 3:05 pm
Lot of hard work in here...I wish I would have been on this track when I was your age.
Lot of hard work in here...I wish I would have been on this track when I was your age.
Thanks man, keep going with it! Keep on track and try this program out for me.
Just a little bit of bench today, ended up only having about 45 minutes to lift, so not the full workout.
I'm more excited to come back in Monday morning and start week 2.
Body weight 215. Had one hell of a cheat day yesterday. Lol
Bench: all paused reps
135x8, 185x4, 225x3, 250x2, 275x2, 295x1, 310x1, 325x1
5 sets of 25 paused reps with 135 followed
Lot of hard work in here...I wish I would have been on this track when I was your age.
My thoughts exactly. Thanks for posting your journey and keep kicking it!
My thoughts exactly. Thanks for posting your journey and keep kicking it!
Thanks man, I will for sure. I'm no where near my goals at the moment. So I gotta keep going. I'm looking for a big jump from my last meet to the York meet. I've got 97 days left.
Just some extra dead work today.
Straight leg deads: off box
135x15, 185x15, 225x15, 225x15
Pin pulls: no belt no straps, from middle of upper leg.
135x5, 225x5, 315x5, 405x5, 495x5, 585x3, 675x3, 725x3
Bike: cardio...... -_-
20 minutes
Week 2 Day 1.
We varied away from week 1s chart a little bit. Sticking to it from here out.
Body weight 218. Started Mstak today, going 3 cans in a row.
Squat:
350x5, 405x4, 430x3, 460x2, 460x2, 460x2, 460x2, 460x2
Leg Extensions:
5 sets of 15 at 220
Good mornings:
5 sets of 5 at 145
If anyone is interested ill start posting what percentages each lift is so that you can follow along and see what I'm doing more accurately, just let me know.
good work in here man, Keep it up.
good work in here man, Keep it up.
I will man, thanks a lot.
Week 2 Day 2
Body weight 216
Dumbell Press:
110x15, 110x15, 110x15, 110x15, 110x15
Dips: a 45 pound plate
10x45, 10x45, 10x45, 10x45, 10x45
Flies:
10x40, 10x40, 10x40, 10x40, 10x40
Week 2 Day 3
Body weight 218
Deadlift:
405x5, 465x4, 495x3, 530x2, 530x2, 530x2, 530x2, 530x2
Squat:
225x8, 250x8, 275x8
Lat Pulls:
5 sets of 10 with 140 lbs
Hamstring Curls:
130x10, 140x10, 150x10, 160x10, 100x10
Bent Rows:
5 sets of 10 with 135 lbs
Week 2 Day 4
Body weight 216
Dumbbell Shoulder Press:
50x10, 60x10, 55x10, 65x10, 70x10
Dumbbell Shrugs:
75x10, 85x10, 95x10, 105x10, 105x10
Straight Leg Deadlift:
135x15, 225x12, 315x10, 405x4, 315x10, 225x12, 135x4
Rear Delt Flies:
100x10, 120x10, 140x10, 150x10, 160x10
I've always been a hit and miss with logging or keeping a journal. I'll update this one at least twice a week so that I won't get burnt out on it. I compete in powerlifting when I'm able too. I don't know much about powerlifting routines. I tried the Sheiko and the Weider for some time. I always felt like it left to much gas in my tank. I've always responded well to the original pyramid (10,8,6...). My main exercises will be on a scaled 4 week cycle pyramid. My assistance exercises are on the old-school 4sets of 10 reps scheme. I won't bore everyone with every detailed macro I take in. I'll post up my numbers with my reps, any prs and a general round about of my daily macro intake. From now till the end of my freshman year in college I'm hoping to finish out 15 pounds of lean mass. I started at 197 at the very beginning of this semester. I'm now 201. I'm going to attempt to take in 3,000 clean calories, 95g of fat, 300 carbs, and 250g of protein everyday. Diet hasn't been a big issue, it's really pretty easy for me to keep it straight. I'll be using animal pak, flex, rage, and universal nutrition ultra whey pro. I'll post vids up as I go. I'm here to learn. Any advice along the way is welcome. Thanks to all who follow my journey.
This was my first post on my journey. This described who I was before. The title of this journey was "The Freshman 15". After some long thinking I realized this didn't describe who I was. I had the title changed to "The New Age" because that described me. I'm a new age. But not just me, but everyone of this generation. I'm privileged to be part of a generation that will do everything and anything it takes to push themselves beyond normal limits. Part of a generation that doesn't look forward to where we want to be, but to where we could be, and the potential is unlimited. It's becoming a new age in this sport, and I am very thankful to be part of it.
Week 2 Day 5
Body weight: 219
Bench: Full Pauses
135x12, 185x8, 205x5, 240x4, 255x3, 275x2, 285x2, 295x2, 305x2, 315x1(couldn't lock out the second)
Slingshot Bench: No Pause
315x5, 340x3, 365x2
Close Grip Bench:
225x5, 225x5, 225x5, 225x5, 225x3
Chest Press:
45x15, 90x15, 135x15, 180x15
Speed Deadlift Pulls:
8 sets of 3 at 350 lbs
Week 3 Day 1
I don't believe I have felt as strong as I did today ever. Squats were easy, put wraps on after my first 2 set. Belt and wraps only.
Body weight 219
Good Morning:
135x5, 145x5, 155x5, 165x5, 185x5
Squat:
135x10, 225x8, 315x6, 360x5, 415x4, 440x3, 475x2, 475x2, 520x2,
Week 3 Day 2
Body weight-220
Dumbell Press:
15x105, 15x105, 15x110, 15x110, 15x110
Dips:
5 sets if 10 with just my body weight
Dumbell Flies:
5 sets of 10 with 35's
Close Grip Bench: No Pause
135x10, 185x8, 225x6, 255x4, 275x2, 315x1
86 days out! Deadlift day today, about to start now. Numbers coming soon.
Week 3 Day 3
Body weight 219
Deadlift:
415x5, 480x4, 510x3, 600x2....
Biggest 2 set I've ever hit, I usually don't follow the program for my 2 sets on deadlift because I can always seem to do a significant amount more for the reps. Had to stop after my first set, which I got on film, because the gym owner came in. It was to cold for us to lift outside so we tried getting it done inside really quick. Didn't feel like getting kicked out for "lifting to much" again, so we just stopped and went on with the rest.
Bent Rows:
5 sets of 10 with 135
Lat Pulls:
5 sets of 10 with 200
Hamstring Curls:
5 sets of 10 at 130
http://www.youtube.com/watch?v=9lKHsQYJiD0&feature=youtu.be
Week 3 Day 4
Body weight 216.7 lbs
Standing Press: Behind the Head
105x10, 135x10, 155x10, 155x10, 155x10
Shrugs:
135x10, 225x10, 315x10, 315x10, 315x10
Grip Training:
285 lbs on a Fat Bar, hold for 10 sets of 15 seconds
Rear Delt Flies:
100x10, 120x10, 140x10, 160x10, 170x10
Straight Leg Deads: All very slow reps
8 sets of 10 with 135
Forearm Curls:
5 sets of 25 with the bar
Killer work man, especially on the deads!
Killer work man, especially on the deads!
Deads are my favorite thing my man!
Week 3 Day 5
Backs a bit sore today, decided not to do speed pulls.
Body weight 216.6
Bench: All Full Paused
225x10, 255x5, 275x4, 290x3, 305x2, 305x2, 305x2, 305x2, 305x2
Slingshot Bench: I use the reactive SlingShot. All fully Paused
315x2, 325x2, 340x1
Machine Chest Press:
90x10, 140x10, 180x10, 230x10
Drop Set:
320x5, 230x6, 140x8, 90x10
Machine Chest Flies:
100x10, 120x10, 140x10, 160x10
Week 4 Day 1
Body weight-222.4(I love holidays...)
Squat:
375x5, 430x4, 460x3,(add knee wraps) 485x2, 485x2, 485x2, 485x2, 485x2
Leg Extensions:
250x15, 250x15, 250x15, 250x15, 250x15
Good Mornings:
5x150, 5x160, 5x170, 5x185, 5x195
Week 4 Day 2
Body weight 216.2
Dumbell Press:
115x15, 115x15, 115x15, 115x15, 115x15, 115x15.
I usually only stop at 5 sets because I'm dead tired. Not only did I get the 115's for all 5 sets if 15, but I also hit a 6th set with the last 5 being very slow and concentrated, with pauses at the chest.
Close Grip Bench: All fully paused on the chest
250x2, 250x2, 250x2, 250x2, 275x2, 275x2, 275x2, 275x2
Machine Flies:
120x10, 140x10, 160x10, 180x10, 200x4
Week 4 Day 3 DEADLIFT DAY
Bodyweight: 214.4 (the drops in Bodyweight are because I'm trying something new, ill fill in later
Deadlift:
435x5, 495x4, 530x3, 560x2, 585x2, 600x2, 560x2, 560x2
Lat Pulls:
5 sets of 10 with 220
Hamstring Curls:
5 sets of 10 with 150
Hanging knee raises:
5 sets of 20
Back hyper extensions:
5 sets of 10 with 50 lbs
tomysaw
04-04-13, 11:30 pm
Week 4 Day 4
Bodyweight 215
Seated Shoulder Press: Behind the Head
135x10, 150x10, 175x10, 185x10, 205x7
Rear Delt Flies:
150x10, 150x10, 150x10, 150x10, 150x10
Side Raises:
5 sets of 10 with 30's
Shrugs:
225x10, 315x10, 405x10, 405x10, 405x10
Week 4 Day 5
Bodyweight 215.8
Bench: Full Competition Pause
225x5, 255x4, 270x3, 290x2x5
Speed Pulls:
350x3x8
Flies:
5 sets of 15 with 35's
tomysaw
04-08-13, 12:46 pm
Lookin at the records for all the junior(20-23) classes in a bunch of federations. Lets just say ill be hitting up a lot of different meets soon. Any suggestions?
Week 5 Day 1
Bodyweight 213
Squats:
135x10, 225x7, 315x5, 385x5, 440x4, 475x3, 500x2, 500x2, 405x2, 225x10, 225x10, 225x10
Leg Extensions:
5 sets of 15 with 250
Knee Raises:
5 sets of 20 with a 20lb Dumbell
Week 5 Day 2
Bodyweight 212
Dumbell Press:
15x115, 15x115, 15x115, 15x115, 19x115
Machine Flies:
130x10, 150x10, 170x10, 150x10, 130x10
Rope Pushdowns:
100x15, 100x15, 100x15, 100x15, 100x15, 100x15, 100x25
Week 5 Day 3
Bodyweight 214
Deadlift: Added belt after 545, tore a callus on my second 595 right at the top, so straps it was.... Made me lose a lot on my next two sets.
445x5, 510x4, 545x3, 580x2, 580x2, 595x2, 580x2, 580x1
Lat Pull Downs:
220x10, 220x10, 220x10, 220x10, 220x10
Hamstring Curls:
160x10, 160x10, 160x10, 160x10, 160x10
Week 5 Day 4
Bodyweight 214
Shoulder Press: Behind the Head
150x10, 175x10, 205x8, 175x12, 150x20, 135x25
Side Raises:
5 sets of 10 with 30's
Rear Delt Flies:
5 sets of 10 with 150 lbs
Week 5 Day 5
Bodyweight-212
Deadlift:
135x10, 225x6, 315x3, 405x3, 455x3, 495x3, 525x2, 545x2, 575x2, 585x2
Cable Flies:
60x10, 70x10, 70x10, 80x10, 80x10
Dips:
5 sets of 10 reps
tomysaw
04-13-13, 12:38 pm
A couple updates here
Last nights post workout meal.. 16 oz Ribeye, medium rate of course, 2 sweet potatoes and steamed broccoli.. Yeah, I love the restaurants where I live. Ever in my neck of the woods make sure you go to The Ribber in Portsmouth. Order the large steak dinner! That's 32 oz of ribeye!
Weight this morning is 215. Hit the road today for a run.
York Strength Spectacular is 69 days out. Prep starting in just a few weeks.
Just some heavy bench work today
Bodyweight 214
Bench:
230x5, 260x4, 280x 2, 295x2, 295x2, 295x2, 295x2, 295x2
I'm on my way to where I want to be for this meet coming up. I just have to keep things going and I should be getting the numbers I'm hoping for.
Week 6 Day 1
Bodyweight 213
Squats:
135x10, 225x10, 315x7, 405x5, 460x4, 485x2, 315x6, 225x12
Pause Squats:
315x2, 315x2, 315x3, 315x2, 315x2, 315x2
Leg Extensions:
20x250, 20x250, 20x250, 20x250, 20x250
Good Mornings:
135 for 5 sets of 5 reps
Hanging knee raises:
5 sets of 20
Bench sit ups:
5 sets of 20
Week 6 Day 2
Bodyweight-215
Dumbell Press:
115x15, 115x15, 115x15, 115x15, 115x15
Dips:
5 sets of 10 reps
Machine Flies:
100x10, 120x10, 140x10, 150x10, 160x10
Did not workout yesterday, I had a friend admitted to the hospital, so I spent my evening there, also did get to eat right. So weights off some.
Made up yesterday's workout this morning:
Week 6 Day 3
Bodyweight 215.8
Straight Leg Deadlift:
135x15, 225x10, 315x10, 405x5, 405x5, 405x5, 135x20, 135x20
Hamstring Curls:
150x10, 170x10, 180x10, 160x10, 140x10
Lat Pulls:
180x10, 270x10, 270x10, 270x10, 270x10
Hanging Knee Raises:
5 sets of 20
I will be posting for my day 4 workout in a few hours. Gonna fuel up and get some work done before heading back down.
Week 6 Day 4
Bodyweight 215
Squat:
135x10, 225x5, 315x5, 365x3, 405x2, 425x2, 455x2, 475x1, 495x1, 525x1
Lat Pulls:
90x15, 180x10, 270x10, 320x10, 320x10, 270x20, 180x25
Dumbell Shrugs:
5 sets of 20 with the 85's
Alright here we go! 60 days out from the York Strength Spectacular. Comp prep start today. Some changes to diet
Meal 1- 2 Scoops Ultra Whey Pro, 16 oz Skim Milk. -Animal Pak
Meal 2- 4 Whole Eggs, Coconut Oil, Hash browns, some Turkey Sausage. -Animal Flex
Meal 3- 8 oz Chicken, 2 Cups Briwn Rice, Olive Oil
45 minutes Pre Workout- Animal Mstak
During warm up- Animal Rage
Immediately Post Workout-Universa Torrent, Carbo Plus, and Animal Nitro
Meal 4-30 minutes post Torrent, 2 Scoops Ultra Whey Pro, Carbo Plus, 16 oz Skim Milk
Meal 5- 8 oz Chicken, 2 Cups Brown Rice
Meal 6- 8 oz Chicken, 2 Cups Brown Rice
Before Bed- Animal Pm
Lookin at around
4300 cals
95 fat
434 carbs
392 pro
That's a little bit less than last time on the cals, but fats up some. Squats in about an hour, ill post up numbers afterwards.
Week 7 Day 1. Week 1 Day 1 of Prep
Bodyweight-219
Squat:
135x5, 225x5, 315x2, 405x1, 405x1, 455x1, add wraps, 495x1, 525x1, 545x1, 525x1, 500x1
Leg Extensions:
5 sets of 15 at 250
I'm am probably one of the only people to do this, but I strained my rotator cuff today while squating. Any tips on helping me get my shoulder back to feeling good would be greatly appreciated.
tomysaw
04-24-13, 10:21 pm
The last two days were horrible, Monday started food poisoning along with me straining my right rotator cuff, followed by not moving at all Tuesday.
Today's workout made up for it.
Bodyweight-216
Lat Pulls:
90x15, 180x15, 270x15, 270x15, 360x10
Dumbell Flies:
40x10, 45x10, 50x10, 55x10, 55x10
Shrugs:
135x10, 225x10, 315x10, 315x10, 315x10
Bent Rows:
135x10, 135x10, 135x10, 135x10, 135x10
Dips:
BWx10, 45x10, 90x10, 90x10, BWx40
Straight Leg Deads which turned into just some good heavy lifts.
135x5, 225x5, 315x5, 405x5, 405x5, 495x3, (turned into regular deads here), 585x2, 605x1, 625x1
tomysaw
04-25-13, 10:34 pm
Bodyweight-218
Bench Press:
135x10, 225x10, 275x5, 315x3, 325x1, 135x20, 185x20, 225x15
Squat:
135x10, 225x10, 315x10, 405x2, 495x1 315x10, 225x20, 135x30
Just straight volume today. Trying to get my muses working and have a little fun. Still down some from the stomach virus or food poisoning, or whatever the hell I had. But I'm back. This next week starts week 7. We're 57 days out right now.
Looking good man. How did your buddy end up after the hospital? Was he ok?
Looking good man. How did your buddy end up after the hospital? Was he ok?
He ended up fine, they released him after a couple of days, he's been cleared to lift but not very heavy yet. Still not sure of the cause.
Universal Rep
04-26-13, 1:04 pm
Yo TS, did ya see the National ABC Trailer?
Yo TS, did ya see the National ABC Trailer?
Yeah man! Just watched it a little bit ago actually! Sick video for sure!
Universal Rep
04-26-13, 1:21 pm
Yeah man! Just watched it a little bit ago actually! Sick video for sure!
Wuz that you in it?
I was in the background taking weights off the squat rack lol.
Universal Rep
04-26-13, 2:04 pm
I was in the background taking weights off the squat rack lol.
Whos that kid talkin about the RPS meet and competin with NG, G and the other fellas from Corporate? Or am I confusin it with the feature National ABC Event vid? Haha...
Whos that kid talkin about the RPS meet and competin with NG, G and the other fellas from Corporate? Or am I confusin it with the feature National ABC Event vid? Haha...
The guys did tape me and ask me questions about that meet! But all I've laid eyes on is the trailer, and I'm just changing weights in it haha. I think you've got them mixed up brotha lol
Universal Rep
04-26-13, 2:07 pm
The guys did tape me and ask me questions about that meet! But all I've laid eyes on is the trailer, and I'm just changing weights in it haha. I think you've got them mixed up brotha lol
I think ur rite, haha. In that case, ya might be in for a pleasant surprise...
I think ur rite, haha. In that case, ya might be in for a pleasant surprise...
Well thanks for the heads up!! Lol
A little bodybuilding day today.
Bodyweight 217
Close Grip Bench:
135x15, 185x15, 225x15, 135x20, 135x30
Barbell Curls:
45x15, 95x15, 75x15, 55x15, 45x25, 45x25
Strict Shoulder Press. Behind the Head
135x10, 155x10, 175x10, 155x15, 135x25
Side Lateral Raises:
5 sets of 15 with 30's
tomysaw
04-27-13, 11:21 am
Headed to the Lexington ABC right now. Will be making it there shortly. Gonna hit deads today of course.... Lol
dont know why the fuck i havent been following along earlier...gotta keep up with the ohio boys!! look forward to keeping up with your log and have a good time in lexington man!!
tomysaw
04-27-13, 12:02 pm
dont know why the fuck i havent been following along earlier...gotta keep up with the ohio boys!! look forward to keeping up with your log and have a good time in lexington man!!
Thanks bro! Making our own version of a road trip video so ill post up how lifting went, plus that.
Down at the Lexington ABC. This is my first ABC and it's been one hell of a time.
Bodyweight-217
Deadlift:
135x8, 185x5, 225x5, 315x3, 405x2, 455x2, 515x1, 545x1, 585x1, jumped to 640 but I couldn't budge it up, 500x9 to end it.
Back Rows:
90x20, 180x15, 180x15, 270x15
Now off to Saul Good, which is the first time I've ever seen my last name on something before
Meet Prep week 1 Day 1
Bodyweight 216
Bench: 180x3, 215x3, 230x3, 245x3, 255x3, 265x3, 285x2, 305x1, 320x1, 225x10, 135x25
Flies: 45x5x10
Squat: 275x2, 330x3, 385x3, 385x3, 385x3, 385x3, 385x3, 440x3, 440x3, 480x2, 480x2
You are a freak man, nice job. Very solid and beyond strong.
tomysaw
04-29-13, 10:37 pm
You are a freak man, nice job. Very solid and beyond strong.
I'm trying Treb! I'm going to do back to back meets now. I'm not going to do the beast of the bluegrass, but I'm doing a meet in Greenville June 15th, as well as the meet in York June 22nd. I'm still going down to watch though. So this is just the first week of prep, Ill figure out my openers this next week.
I'm trying Treb! I'm going to do back to back meets now. I'm not going to do the beast of the bluegrass, but I'm doing a meet in Greenville June 15th, as well as the meet in York June 22nd. I'm still going down to watch though. So this is just the first week of prep, Ill figure out my openers this next week.
I will probably go down to watch as well, still up in the air right now.
tomysaw
04-29-13, 11:22 pm
I will probably go down to watch as well, still up in the air right now.
Just get ahold of me, if you go ill go down too. Ill get a couple other people to go as well.
Meet Prep Week 1 Day
Bodyweight: 217
Speed Pulls: Very easy, feel as though my deads gone up a lot
420x3, 420x3, 420x3, 420x3, 420x3, 420x3 420x3, 420x3
Bench: All Paused Reps, 90 sec Breaks
135x10, 225x5, 255x3, 295x2, 295x2, 295x2
Circuit: 120 sec Breaks
Straight Leg Dead: 315x8, 315x8, 315x8
Bent Rows: 185x8, 185x8, 185x8
Lat Pulls: 270x8, 270x8, 270x8
Meet Prep Week 1 Day
Bodyweight: 217
Speed Pulls: Very easy, feel as though my deads gone up a lot
420x3, 420x3, 420x3, 420x3, 420x3, 420x3 420x3, 420x3
Bench: All Paused Reps, 90 sec Breaks
135x10, 225x5, 255x3, 295x2, 295x2, 295x2
Circuit: 120 sec Breaks
Straight Leg Dead: 315x8, 315x8, 315x8
Bent Rows: 185x8, 185x8, 185x8
Lat Pulls: 270x8, 270x8, 270x8
Nice work man, shit is insane as always.
Nice work man, shit is insane as always.
Making a deadlift video tomorrow. Was gonna have an ABCvideo, but we didn't really shoot anything. Keep on the look out for it tomorrow though, it's gonna be sick
tomysaw
04-30-13, 10:25 pm
Also, on a side note, looking at king between 4-5 meets this year alone. Qualified for the RPS national championship, I can't wait for that one.
tomysaw
05-02-13, 12:55 am
Meet Prep Week 1 Day 3
Bodyweight 214
Deadlift: 2 minute breaks
325x3, 325x3, 395x3, 395x3, 455x3, 455x3, 495x2, 495x2, 495x2, 495x2, 495x2, 555x2, 585x1, 585x1, 625x1
Rack Pulls: 120 sec breaks
405x3, 405x3, 495x3, 495x3, 585x3, 585x3, 585x3, 585x3, 585x3
Bent Rows: Reverse Grip, Between my sets on a home flies
135 for 5 sets of 25
Machine Flies: 90 sec Breaks
100x15, 120x15, 140x10, 160x10, 180x10, 200x10
Got film of the deads, video will be up tomorrow. Grip started to fail out at the first 585. Tried to pull 655 with straps, got it up, but not counting it. Straps don't count for me. Weights are moving right how I planned. Looking for a big pull come June.
Meet Prep Week 1 Day 4
Bodyweight-210
OFF DAY
I cycled water for te last week or so, the last two days I cut off trying to see what I would be able to get down to for a meet that way. Very happy with the results, from roughly 220 to 210 in 2 days. Just got a job at the gym I've trained at for almost 8 years today, also I am now a strength trainer. The gym owner I've known for those 8 years has already promised me any days off I need for my upcoming meets. Looking at 5 starting January 15 through October 22. Looking at openers and trying to make final decisions on those. They will be established next week.
Squats and bench work tomorrow.
Lost the film from the other days deadlift session.. Making tomorrow for squats.
Also, I've decided to cut all the way down to the 198s for my meet on June 15th. I haven't been below 210 since January. I'm always looking for a new challenge. After that I will pretty much eat myself to death back into the mid to upper 220's for the York Strength Spectacular June 22nd. Currently sitting 213 at 9% BF even. Lets see how this goes.
Also, I've decided to cut all the way down to the 198s for my meet on June 15th. I haven't been below 210 since January. I'm always looking for a new challenge. After that I will pretty much eat myself to death back into the mid to upper 220's for the York Strength Spectacular June 22nd. Currently sitting 213 at 9% BF even. Lets see how this goes.
jesus man you are a freak!! looking forward to seeing you hopefully at our next cincy abc and see you puttin in work in person!!
jesus man you are a freak!! looking forward to seeing you hopefully at our next cincy abc and see you puttin in work in person!!
I'm really hoping we can get one up and running really soon. Id like to see one maybe 2-3 weeks from now. I've always pulled more as I dropped weight before a comp. so I'm going that going to the 198's for June 15th, then hanging back up to about 210-215 for my meet June 22nd will give me that little push my body usually needs.
Alright! I'm back, took a couple days off, now I'm here to kill it. Checking opener for bench today. Bodyweightis back up to 220. I'm making the adventure down to the 198's. shouldn't be to hard. Ready to kill it either way. Got an ABC the 18th which falls perfectly on my heaviest deadlift day. Gonna have fun with that.
It's about time to kill it, posting numbers in just a few.
Comp Prep Week 2 Day 1
Bodyweight-220. Loaded up yesterday
Bench:
135x20, 225x10, 275x2, 295x1, 310x1-OPENER FOR MEET, 325x1, 335x1, 340x1, (PR, this was exactly the weight I need to get my big total in June)
225x4, 235x4, 255x3, 275x2, 295x2, 305x2, 305x2, 315x2
Dumbell Press:
5 sets of 20 reps with the 115's
Machine Flies:
100x15, 130x10, 150x10, 170x10, 100x10+5 hell raiser reps, 100xx10+4 hell raiser reps
Weights moved good today. Opener set for bench, with my projected openers I am totaling 1,385. Just hoping to stay healthy between now and then.
Meet Prep Week 2 Day 2
Just some shoulder and tricep work before maxing on squats tomorrow
Shoulder Press: Behind The Head
135x10, 160x10, 185x10, 135x20, 135x15
Shrugs:
135x10, 225x10, 315x10, 405x10, 315x10, 225x15, 135x15
Tricep Rope Pushdown:
120x15, 100x20, 100x20, 80x20, 80x20
Hanging knee raises:
5 sets of 25
Comp Prep!! Week 2 Day 3!
Bodyweight-213
Squat:
135x5, 225x3, 315x2, 405x2, 455x1, added knee wraps here. OPENER AT 525, 555x1, 590x1!!
HUGE ASS PR! Killed it too!
Deadlifts Friday ladies and gents.
Comp Prep Week 2 Day 4
Off day today, once again I'm having an issue with my Bodyweight plunging rapidly. Amped intake back up, should fix it. Deadlifts tomorrow, set openers for bench and squat, as well as my possible second lifts.
Bench: 1.) 310 2.) 335ish
Squat: 1.) 525 2.) 560ish
June 15th going for Junior 20-23 year old, 198 pound weight class
June 22nd going for Junior 20-23 year old, 220 pound weight class
Playing a little bit, looking at the elite totals for both weight classes.
Comp Prep!! Week 2 Day 3!
Bodyweight-213
Squat:
135x5, 225x3, 315x2, 405x2, 455x1, added knee wraps here. OPENER AT 525, 555x1, 590x1!!
HUGE ASS PR! Killed it too!
Deadlifts Friday ladies and gents.
Nice work brotha and congrats on the pr!! You are one bad motha fucka!!
Nice work brotha and congrats on the pr!! You are one bad motha fucka!!
Haha! Thanks bro! That squat put me exactly where I needed to be!
Comp Prep Week 2 Day 5
Deadlift Day Bitches!
Bodyweight-210
Deadlift:
135x8, 225x4, 315x2, 405x2, 495x2, 525x2
Opener!-575
Second lift-620
I'm gonna rock shit when it comes to these deads. I've never looked forward to meets as much as I am right now.
tomysaw
05-10-13, 11:02 pm
http://youtu.be/w2WfH2W758M
575. Opening lift for next meet.
http://youtu.be/w2WfH2W758M
575. Opening lift for next meet.
Looking good man. Solid stuff there...
tomysaw
05-10-13, 11:13 pm
Looking good man. Solid stuff there...
Thank man. Ready for the ABC!
Started thinking today about my goals to achieve within the year. At a meet sometime this year Id like to hit 1,650 raw total at in the 220. That's a 700 deadlift, 600 squat, and a 350 bench. I feel as though the numbers are very attainable. Long term goals are much, much higher. Still prepping for the first meets in June. Meal prep today, I switched all of my meats from mostly chicken to ground beef(93/7). Notified a major difference in myself throughout my lifts.
Comp Prep Week 3 Day 1
Bodyweight-217
Squat:
135x3, 225x3, 315x3, 405x1, add belt, 405x1, 455x1, 525x1, 525x1, 525x1
Looking into this week, I've set up my openers and I'm getting myself dialed in almost perfectly. Today is also the day I realize what I'm doing this for.
This meet is for all the mother fuckers that have told me I couldn't do this. The ones that I was close to who told me I'd never amount to anything. The ones that told me ill never make a difference in anything I do. The ones that broke me down, told me just to go ahead and quit. The ones that told me I was always going to be second best to someone else. Growing up I had a lot of these people around, they were the ones discouraging me about the things I loved. This year, every day, every training session, every lift, every god damn moment I spend in the gym. This is all for those that told me I couldn't. For me to prove them wrong, as I have so far, and I will continue to for the rest of my life.
Week 3 Day 2
Bodyweight-211... One hell of a drop from yesterday.
Bench Press:
135x15, 225x5, 250x3, 275x2, 305x1, 325x1. All paused, good for competition.
Clean and jerk:
135x3, 155x2, 165x1, 175x1, 185x1, 205x1, 225x1, 245x1
Rope Extensions:
100x20, 120x20, 140x15, 160x15
Machine Chest Press:
100x15, 130x15, 150x10, 170x10
Setting up a non sanctioned push/pull meet here in my home town. All proceeds are going to the Foundation for Muscular Dystrophy. I presented this idea today to the high school principle and the gym owners in the near by area. They were very pleased to see a young man trying to set something such as this up.
Looking into this week, I've set up my openers and I'm getting myself dialed in almost perfectly. Today is also the day I realize what I'm doing this for.
This meet is for all the mother fuckers that have told me I couldn't do this. The ones that I was close to who told me I'd never amount to anything. The ones that told me ill never make a difference in anything I do. The ones that broke me down, told me just to go ahead and quit. The ones that told me I was always going to be second best to someone else. Growing up I had a lot of these people around, they were the ones discouraging me about the things I loved. This year, every day, every training session, every lift, every god damn moment I spend in the gym. This is all for those that told me I couldn't. For me to prove them wrong, as I have so far, and I will continue to for the rest of my life.
FUCK EM! Tear that shit up man. I have recently started to doubt myself and need to clear my head.
Setting up a non sanctioned push/pull meet here in my home town. All proceeds are going to the Foundation for Muscular Dystrophy. I presented this idea today to the high school principle and the gym owners in the near by area. They were very pleased to see a young man trying to set something such as this up.
What date are you looking at?
What date are you looking at?
Dates haven't been set yet. It will be the last weekend in June, or the first weekend in July hopefully
FUCK EM! Tear that shit up man. I have recently started to doubt myself and need to clear my head.
You have no clue man. Some rough stuff happening all the time. The only place I'm clear is in the gym.
Dates haven't been set yet. It will be the last weekend in June, or the first weekend in July hopefully
Damn, well I will do my best to come watch if I can. Depends on the recovery from surgery.
You have no clue man. Some rough stuff happening all the time. The only place I'm clear is in the gym.
I get the same shit sometimes. Most of the time it is because of my size when I say what I lift they expect bigger numbers or something. Tired of all the haters, seems like everyone now days is just a bunch of whiny ass bitches and know it alls.
I get the same shit sometimes. Most of the time it is because of my size when I say what I lift they expect bigger numbers or something. Tired of all the haters, seems like everyone now days is just a bunch of whiny ass bitches and know it alls.
Biggest thing for me is I'm a smaller guy. No body ever beloved I can lift what I do. This last time I squatted 590. That was a 40 pound PR. Reason why? A mother fucker looked at me an told me "1. It's stupid to lift that much, you look ignorant trying. 2. I say try because there's no way you can, your just going to make a fool of yourself". Told him to shut the fuck up, got under the rack. Popped 590 and told him to say something else. Guy left..
Biggest thing for me is I'm a smaller guy. No body ever beloved I can lift what I do. This last time I squatted 590. That was a 40 pound PR. Reason why? A mother fucker looked at me an told me "1. It's stupid to lift that much, you look ignorant trying. 2. I say try because there's no way you can, your just going to make a fool of yourself". Told him to shut the fuck up, got under the rack. Popped 590 and told him to say something else. Guy left..
I usually get the opposite lol I was stoked to hit 405 the first time and most were just kind of like...you couldn't do that already? lol You are def strong as hell man, regardless of size. I think if I lost hte fat I would be around 245 or so.
I usually get the opposite lol I was stoked to hit 405 the first time and most were just kind of like...you couldn't do that already? lol You are def strong as hell man, regardless of size. I think if I lost hte fat I would be around 245 or so.
I believe in you bro! Get down man! And thank you, but I have to give you compliments. I've watched your log forever. There's no substitute for hard work, and you've out yours in for sure man! Just keep going! Besides, everyone has their lifts. When someone compares their bench to mine, I compare deadlifts.
I believe in you bro! Get down man! And thank you, but I have to give you compliments. I've watched your log forever. There's no substitute for hard work, and you've out yours in for sure man! Just keep going! Besides, everyone has their lifts. When someone compares their bench to mine, I compare deadlifts.
Yeah, Shukin keeps telling me that I have more strenght then I let out. He feels like I am holding back. It might be true, it is hard to tell. I honestly wish I had a training partner sometimes. Yeah, I don't compare bench usually lol I have long ass fucking arms which took me forever to build it up. I am not sure what it would be now.
Yeah, Shukin keeps telling me that I have more strenght then I let out. He feels like I am holding back. It might be true, it is hard to tell. I honestly wish I had a training partner sometimes. Yeah, I don't compare bench usually lol I have long ass fucking arms which took me forever to build it up. I am not sure what it would be now.
I feel ya! I have like a 6'7 wingspan lol. If you make it to the ABC deadlift with me man.
Big Wides
05-15-13, 4:23 pm
Setting up a non sanctioned push/pull meet here in my home town. All proceeds are going to the Foundation for Muscular Dystrophy. I presented this idea today to the high school principle and the gym owners in the near by area. They were very pleased to see a young man trying to set something such as this up.
This is just awesome and a great thing to be doing for a person of any age.....my hats off to you bro
This is just awesome and a great thing to be doing for a person of any age.....my hats off to you bro
Thank you very much. I'm hoping to get the idea out there, and when it's set up I'm hoping to see how many people may be able to make it down.
I feel ya! I have like a 6'7 wingspan lol. If you make it to the ABC deadlift with me man.
When is it?
tomysaw
05-15-13, 10:26 pm
When is it?
It's CinCin June 1st
It's CinCin June 1st
Oh yeah lol I am going to try and make that one for sure.
tomysaw
05-16-13, 10:39 am
Oh yeah lol I am going to try and make that one for sure.
I hope you get to my man.
Week 3 Day 3
Bodyweight-207.2
This is the lowest I've been since January, strength is still up.
Bench:
135x8, 225x4, 245x2, 265x2, 285x2, 305x1, 305x1, 305x1, 305x1, 325x1
Machine Chest Flies:
100x15, 120x15, 140x10, 170x10, 200x8
Today's thoughts are, I'm opening with a 1405 total June 15th in the 198s.
Thinking about the elite totals, I believe the elite total for 198 is 1465. If all things go right for my first and second attempts, I should shut this number out. Then there is also the elite total in the 220's at 1543. That total is pushing it.
Hoping to get an elite total in the 198's June 15th. Followed by an elite total in the 220's June 22nd.
Junior, 20-23 year old classification. Raw of course.
Week 3 Day 4
Bodyweight-208
Deadlift:
135x10, 225x4, 315x3, 405x1, 455x1, 505x1, Added Belt, 505x1, 585x1
Cat Back Lat Pulls: EFS Average Band Doubled
4 sets of 15 reps
Hanging Knee Raises:
4 sets of 35 reps
Week 4 Day 1
Bodyweight-210
Squats:
135x5, 225x5, 315x5, 405x3, 465x1, Add Knee Wraps, 495x1, 525x1, 225x10, 225x10, 225x10
Just some easy work, worked up to my opener, trying to keep myself straight throughout the next 22 days.
tomysaw
05-21-13, 11:23 pm
Week 4 Day 2
Bodyweight-207-- Shedding water has always been easy for me.
Bench:
135x15, 185x10, 225x5, 255x2, 285x2, 305x1, 325x1
Close Grip Bench:
225x5, 225x5, 250x5, 250x5, 275x5
Machine Chest Flies:
100x10, 120x10, 140x10, 160x10, 180x10
Good workout. The close grip benches felt great, really feel like I need to train for competitions with a closer grip.
I know some other powerlifters do, I believe Brando Lilly has a closer grip than most.
We're only a few weeks out ladies and gentleman.
Bodyweight-205
Deadlift: Warm Up
135x5, 135x5, 225x5, 225x5, 315x5
Working Sets:
405x3, 405x3, 405x3, 405x3
455x3, 455x3, 495x1, Add Belt and chalk, 585x1, 585x1, 585x1, 585x1, 585x2
Sumo deads: No Belt.
315x3, 405x3, 455x3, 495x3, 545x1, damn near had 585 pulled up today.
Cat Back Lat Pulls:
5 sets of 15 reps with Monster Mini Band Doubled
Lat Pulls:
5 sets of 10 at 180
Hamstring Curls:
110x10, 120x10, 130x10, 140x10, 150x10
This is just awesome and a great thing to be doing for a person of any age.....my hats off to you bro
Indeed... I am subbed now bro!
Let me know what the date might be for your charity meet... Might be able to have some donations or things like that come our way.. We need more of this..
BB-
We're only a few weeks out ladies and gentleman.
Bodyweight-205
Deadlift: Warm Up
135x5, 135x5, 225x5, 225x5, 315x5
Working Sets:
405x3, 405x3, 405x3, 405x3
455x3, 455x3, 495x1, Add Belt and chalk, 585x1, 585x1, 585x1, 585x1, 585x2
Sumo deads: No Belt.
315x3, 405x3, 455x3, 495x3, 545x1, damn near had 585 pulled up today.
Cat Back Lat Pulls:
5 sets of 15 reps with Monster Mini Band Doubled
Lat Pulls:
5 sets of 10 at 180
Hamstring Curls:
110x10, 120x10, 130x10, 140x10, 150x10
Incredible as always dude, can't wait to lift w/ ya on June 1
Solid work in here brother big numbers, looks like your going to be kicking some ass.
Indeed... I am subbed now bro!
Let me know what the date might be for your charity meet... Might be able to have some donations or things like that come our way.. We need more of this..
BB-
I'm still talking to them, if we are able to use the high school we will do it at the end of July. The city of ironton may also let me use an outdoor area where concerts are held, if so that may wait till Around te first of August.
Incredible as always dude, can't wait to lift w/ ya on June 1
I'm ready for it man!! That's the exact day I was going to do my last contest prep work. So it worked out perfectly.
Solid work in here brother big numbers, looks like your going to be kicking some ass.
Thank Saeger! If all things go well I may end up with a bigger total than expected. I always surprise myself on the deadlift and get something crazy. Thinking about moving my opener up a few like I did before my last meet.
I'm still talking to them, if we are able to use the high school we will do it at the end of July. The city of ironton may also let me use an outdoor area where concerts are held, if so that may wait till Around te first of August.
Keep me informed brosef
BamBam- I will for sure. The area isn't to find of powerlifting(as you know) but I'm pressing it.
Haven't been able to hit the gym recently, I've been volunteering my time to work labor for older people that can't themselves. Ill be in the gym tomorrow with out a doubt. I believe this break has given me just the rest I needed.
Squats tomorrow, looking for something big.
Update on Bodyweight. Down to 204.4. Strength has sky rocketed through the roof on deadlift, squat is still up, bench is staying still. Hopefully I can pull a few pounds out of my ass on the bench whenever I go into my second meet in the 220's.
Bodyweight-204
Squat:
135x3, 135x3, 225x3, 225x3, 315x3, 315x3, 405x1, 455x1, 495x1, 495x1- tore my bursae sack here. So taking it easy and icing for the next couple days.
Bodyweight-204
Squat:
135x3, 135x3, 225x3, 225x3, 315x3, 315x3, 405x1, 455x1, 495x1, 495x1- tore my bursae sack here. So taking it easy and icing for the next couple days.
I tore mine doing stones... blows.... fluid like a mofo in my knee... but good job bro... I have some friends over at Ashland (Blazer) who would probably help fund this and also help put it on. Also, I have some ties at the Ashland YMCA and we could get a good amount of support from those two I think, as well as the owner of Premiere Physical Therapy (David Apts) is my personal "sponsor" and would help I am sure.
I tore mine doing stones... blows.... fluid like a mofo in my knee... but good job bro... I have some friends over at Ashland (Blazer) who would probably help fund this and also help put it on. Also, I have some ties at the Ashland YMCA and we could get a good amount of support from those two I think, as well as the owner of Premiere Physical Therapy (David Apts) is my personal "sponsor" and would help I am sure.
Alright man!! We need to get ahold of these people and see where we can stand with them. Ill need to get my hands on weights, bars, and a bench press. I'm building the platform myself.
Well, went to the ER. Officially in a brace for 10 days, no lifting. I've hurt my patella tendon pretty bad, it's not torn though. I've also hurt my bursae of the knee.
Well, went to the ER. Officially in a brace for 10 days, no lifting. I've hurt my patella tendon pretty bad, it's not torn though. I've also hurt my bursae of the knee.
Doh, assume that means you can't make it Saturday? I hope your knee is alright man.
Doh, assume that means you can't make it Saturday? I hope your knee is alright man.
I'm hoping to still make it up Saturday. I can't guarantee anything at this point.
TGoetsch
05-28-13, 10:01 pm
Well, went to the ER. Officially in a brace for 10 days, no lifting. I've hurt my patella tendon pretty bad, it's not torn though. I've also hurt my bursae of the knee.
Sorry to hear that, brother!!! Only a speed bump for ya. And you still have your arms, chest, and shoulders to work with!
tomysaw
05-28-13, 10:13 pm
Sorry to hear that, brother!!! Only a speed bump for ya. And you still have your arms, chest, and shoulders to work with!
Thank my man! Bench tomorrow!!
I'm hoping they clear me for the meets I've had scheduled. I'm more or less praying that this won't affect me getting my elite totals.
Bench:
135x15, 185x10, 225x15, 250x10, 275x5, 315x1, 225x15
Cat Back Lat Pulls:
Monster Mini Bands
15, 15, 15, 15, 25, 25
Lat Pulls:
90x15, 180x15, 230x15, 270x15, 180x15
Machine Chest Press:
90x15, 180x15, 230x15, 270x15, 180x15
Machine Flies:
100x15, 120x15, 140x15, 160x15, 180x15
Since competing won't happen for quite a while at this point. I've turned to bodybuilding for a phase. If anyone would like to put in some input on how to do so it would be highly appreciated.
Current stats:
6'2 200.0 lbs
3 point caliper reads out to 8% BF. Electronic Bodyfat Caliper measures 8.3%.
Supplements:
Animal Pak
Animal Flex
Animal Nitro
Animal Cuts
Universal Ultra Whey Pro
I will be starting Y3T training this coming Monday to get a feel for it. I've been interested in seeing what it will do.
Today workout:
Dumbbell Press:
50x20, 80x15 100x15, 110x15, 120x15, 110x10, 100x10, 90x10
Bench Press:
135x20, 185x10, 225x10, 275x10
Dips:
Bodyweight for 5 sets of 20
Hanging knee raises:
5 sets of 20 reps with a 20 lb Dumbbell.
tomysaw
06-11-13, 11:04 am
Yesterday was the first day back! It was legs, so went home and passed out afterwards, wasnt able to put this on here.
Week 1 Day 1
Bodyweight-203
Warmup:
Leg Extensions:
100x35, 150x35
Barbell Squat:
135x10, 135x10
Working Sets:
Barbell Squat:
225x10, 225x10, 225x10, 225x10
Hack Squat:
135x10, 225x10, 315x10, 225x10
Leg Extension:
200x10, 200x10, 200x10, 200x10
Warm Up:
Hamstring Curl:
60x10, 70x10, 90x10
Working Sets:
Hamstring Curl:
120x10, 130x10, 140x10, 150x10
Stiff Leg Dead:
135x10, 225x10, 315x10, 315x10
Seated Leg Curl: EFS Heavy Band
4 sets of 10 reps
mcbeast
06-11-13, 11:06 am
Volume! Love it! Strong work man.