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View Full Version : Animal Annihilation at RPS Autumn Apocalypse Nov 2nd



Chase "BIG COUNTRY" Browning
08-30-13, 11:36 am
Let the training logs and smack talk commence.

naturalguy
08-30-13, 11:42 am
Who's in?

I know I am

Info:

When: Saturday, November 2, 2013

Time: 8:30am

Where: Runnemeade Inn & Suites 109 9th Street Runnemeade, NJ 08078

Description: Full Power, Squat,Bench Press or Deadlift Only or Ironman { Bench & Deadlft combined for total}

It's run by RPS which is run by big Gene Rychlak who was the first guy to bench 1,000 lbs. He has lifted in The Cage before. He runs great meets with fair judging:

http://www.revolutionpowerlifting.com/

Here is the facebook page for the event:

https://www.facebook.com/events/565286190173219/

Big Wides
08-30-13, 11:57 am
Game on....

naturalguy
08-30-13, 12:07 pm
Game on....

Yes

Chase "BIG COUNTRY" Browning
08-30-13, 12:11 pm
Im in. Question is 198 or 200? Will I bench more than I squat?

GUNZ
08-30-13, 12:41 pm
Dam! I'd love to do this meet with you guys!! I think my good friend Jason M owner of Iron Arena is also doing that.

naturalguy
08-30-13, 12:47 pm
Dam! I'd love to do this meet with you guys!! I think my good friend Jason M owner of Iron Arena is also doing that.

Jason is a great lifter, I've been to his gym. I hope he does the meet.

We are also doing another big one in January in Newark.

Chase "BIG COUNTRY" Browning
08-30-13, 12:52 pm
Dam! I'd love to do this meet with you guys!! I think my good friend Jason M owner of Iron Arena is also doing that.

Ah J is in. Nice.

naturalguy
08-30-13, 1:08 pm
Ah J is in. Nice.

Now we just need the other "J" to join in as in J-Dawg



Where you at J-Dawg? Are you scared? I believe we will be in the same class, I don't blame you if you don't do it

Chase "BIG COUNTRY" Browning
08-30-13, 1:17 pm
Now we just need the other "J" to join in as in J-Dawg



Where you at J-Dawg? Are you scared? I believe we will be in the same class, I don't blame you if you don't do it

Dont be skeered J.

Big Wides
08-30-13, 1:25 pm
Now we just need the other "J" to join in as in J-Dawg



Where you at J-Dawg? Are you scared? I believe we will be in the same class, I don't blame you if you don't do it

As will I, I'll cut from 260 down to 190 then bloat back up.....biggest rebound of all time

naturalguy
08-30-13, 1:29 pm
As will I, I'll cut from 260 down to 190 then bloat back up.....biggest rebound of all time

haha, awesome

Altered Beast
08-30-13, 2:21 pm
This is going to be fun =)

naturalguy
08-30-13, 3:09 pm
Where is Aggression at??????????????

Aggression
08-30-13, 4:00 pm
in

naturalguy
08-30-13, 5:54 pm
in

That's what I am talking about



I am going to start logging workouts this week right here, starting a new Cube cycle

naturalguy
08-31-13, 2:10 pm
Ok 10 weeks to go. Normally I train squats on Sundays at Skiba's Gym with Chase "Big Country" Browning but sometimes I have to adjust my schedule and have to train on a Saturday

8/31/13
Apollon Gym
10am with Chase "Big Country" Browning

Squats:

365 x 2
365 x 2
365 x 1

Didn't feel great, my lower back was real tight, I wanted to work on depth and form (I've recently switched to a closer stance)

Squat machine:

1 x 15 reps

Vertical leg press:

2 x 15 reps

Standing leg curls:

4 x 10 reps

abs



I will be starting a new Cube cycle this week that will lead right into the meet.

Chase "BIG COUNTRY" Browning
08-31-13, 10:00 pm
I was operating at about 30% today. Carb cycling is def getting to me.

naturalguy
09-03-13, 11:11 am
8/2/13
Retro Fitness Staten Island
solo

I don't train at this gym often so I did some machines that I don't normally have access to. Monday is my "bodybuilding" day

Rear lateral machine:

5 x 10-12

Side lateral machine:

5 x 8-12

Seated dumbell front raises:

4 x 8-10

Bicep curl machine:

6 x 8-15

rotator cuff work

HIIT cardio on recumbant bike 15 minutes

Chase "BIG COUNTRY" Browning
09-03-13, 11:14 am
Skibas
Weight 226lbs

Bench
135x20x20
225x10x10
275x5 paused
315x5 paused
365x3 paused
385x2 paused

Incline DB Press 3x15
Chins 6xfailure

CIRCUIT
Tricep Ext
Dip Machine
Curls
Side Raises
Cable Flies


Good training session. Feeling strong and leaning out.

1morerep
09-03-13, 1:34 pm
70 lbs? That's a lot of mental toughness. Good luck up there to all at the meet.


As will I, I'll cut from 260 down to 190 then bloat back up.....biggest rebound of all time

naturalguy
09-03-13, 4:26 pm
8/2/13
Conditioning work at the U with J-Dawg & BIG COUNTRY

Prowler - 10 sprints of 40 yards

rotator cuff work, stretching and mobility

Aggression
09-03-13, 5:19 pm
Pure Focus Gym
Brick, NJ

preWO: IsoWhey/CarboPlus/ShockT

CubeExtreme - Overhead Day
Dynamic Warmups
Seated Overhead Press: worked up to a 8-rep max; 155x8 (all slow and paused at bottom)
Seated DB Press: 1 Rest/Pause set with 70s: 9/3/2
Dips w/ 20lb chain: 1 Rest/Pause set: 12/3/3
Neutral Grip Pulldowns: 2 sets
Chest-Supported T-bar Row: 2 sets

intraWO: Torrent (4)

naturalguy
09-04-13, 1:29 pm
I got Brandon Lilly's new e-book "365 Strong" and I'll be running a version of his new Cube BOSS cycle. I'll be tailoring the program for my strengths/weaknesses but using his basic template. Here will be my training schedule for the next 10 weeks:

Monday: Bodybuilding day (delts, biceps) + any weak points

Tuesday: Conditioning (prowler or HIIT cardio)

Wednesday: Deadlifts & assitance

Thursday: Conditioning (prowler or HIIT cardio)

Friday: Bench & assistance

Saturday: HIIT cardio

Sunday: Squats & assistance


I am keeping the cardio/conditioning consistent as one of my underlying goals is to get leaner and in better shape among it's other benefits

naturalguy
09-04-13, 5:47 pm
9/4/13
At the U w/J-Dawg & Chase "BIG COUNTRY" Browning
Deads
Cube BOSS Method

One of the new things about the Cube BOSS program is that you work the various types of lifts in the same workout so there were 3 types of deads on today's program. There is also assistance work but we were training on our lunch hour and only had time for the deadlifts, I will work the assistance in on another day.

We hit regular deads, Rack pulls (works upper end), Deficit (works off the floor)

After lots of warm ups:

Deads (heavy)

420 x 2 reps for 5 sets

Rack pulls

405 x 3 reps

Deficit deads

315 x 6 reps

I call out J-Dawg in the vid:


http://www.youtube.com/watch?v=hD-EMoWOXXo&feature=youtube_gdata

Aggression
09-04-13, 6:15 pm
Pure Focus
Brick, NJ

preWO: IsoWhey/Rage/CarboPlus

CubeExtreme - Deadlift Day
Dynamic Warmups
Deadlifts (off floor, belted up): 12x1 with 290 (8 conv/4sumo)
SnatchGripDeads off 4'' block: 2 sets
Squats w/ SSB: 2 sets
Lying Leg Curls: 1 Rest/Pause set
Planks: 3 sets at 60s each

intraWO: Torrent (4)
postWO: Nitro

naturalguy
09-05-13, 4:07 pm
Conditioning at the U w/J-Dawg

Sled pulls and drags

naturalguy
09-06-13, 4:52 pm
Benchapalooza
At the U w/J-Dawg

Bench reps:

230 x 11
230 x 8

Close grip bench:

245 x 4
225 x 4

I'll needed to adjust weight on the close grips, I really have to work on my muscular endurance as far as reps goes

Floor presses:

185 x 11
185 x 8

Bamboo bar bench:

2 x 15

Lat pulldowns:

5 x 8-15

Tricep band extensions:

4 x 20-25 reps

I did reverse band pull aparts between almost every set of bench and scapula retractions at the end


http://www.youtube.com/watch?v=2kKc5KCIAqA&feature=youtube_gdata

Aggression
09-07-13, 10:13 am
Pure Focus Gym
Brick, NJ

preWO: IsoWhey/CarboPlus/ShockT

CubeExtreme - Bench Reps Day
Dynamic Warmups
Bench Press: worked up to 230x11
Incline Smith Machine: 1 Rest/Pause set
DB Military Press: 1 Rest/Pause set
Close Grip Pull-ups: 3xF
BB Rows: 3 sets

intraWO: Torrent (4)
postWO: Nitro

naturalguy
09-10-13, 10:17 am
Skiba's gym
Squats - explosive


Squats:

245 x 3
280 x 3 x 3 sets (beltless, trying to do more without the belt)
280 x 3 x 2 sets (with belt)

Pause squats:

245 x 5
245 x 6

Olympic stance squat machine:

2 plates each side x 8 reps
2 plates each side x 10 reps

Assisted reverse hyper:

4 x 8-10 reps

Abs & rotator cuff

naturalguy
09-10-13, 10:21 am
Bodybuilding day at the U w/J-Dawg

Incline rear laterals (facing the bench):

5 x 10-15 reps

Standing military press:

135 x 3 sets x 10-12 reps

Seated side laterals:

4 x 8-12 reps

Standing hammer curls:

4 x 8-12 reps

Preacher curl w/ez-bar:

3 x 8-10 reps

scapular retractions & band pull aparts

With the increase in volume on the bench, in order to keep my shoulders healthy I have to increase the volume on rear delts/rotator cuffs

Big Wides
09-10-13, 10:25 am
got a big day today to gauge where I am at on the bench....deadlift and squat gauging will be done next week

P Diesel
09-10-13, 11:35 am
got a big day today to gauge where I am at on the bench....deadlift and squat gauging will be done next week

wids back in action, nice! what are we lookin for number wise bro?

P

Aggression
09-10-13, 4:15 pm
Pure Focus Gym
Brick NJ

preWO: IsoWhey/Rage/CarboPlus

CubeExtreme - SQ
Dynamic Warmups
SQ: worked up to 315x6
SQ: added reverse bands and did 365x4
Good Mornings w/ SSB: 2 sets
Split SQ Leg Press: 2 sets
Abs: 3 sets

intraWO: Torrent
postWO: Nitro

naturalguy
09-10-13, 4:36 pm
At the U w/J-Dawg

Mobility/recovery work:

foam rolling, lacrosse ball, stretching, mobility work then outside for sled dragging & pulling

Big Wides
09-10-13, 4:42 pm
wids back in action, nice! what are we lookin for number wise bro?

P

Not really setting a goal total for this meet like I have in the past since I haven't done a meet in 3 years. I would like to hit a total within the 1500 - 1600 range, then use this meet as the baseline for January. Granted, I am going to be training my nuts off for this, like I would with any meet and will take it with the same intensity, I just won't get hung up in the numbers for now

Big Wides
09-11-13, 9:13 am
Bench was at 405x1 and 415x1 yesterday.....time to turn up the funk

naturalguy
09-11-13, 9:17 am
Bench was at 405x1 and 415x1 yesterday.....time to turn up the funk

Let's roll

naturalguy
09-11-13, 4:53 pm
At the U w/J-Dawg


Explosive

Deads (no belt):

345 x 3 x 5 sets

Deficit deads (no belt):

275 x 8
315 x 5

Rack pulls:

315 x 5 x 2 sets


http://www.youtube.com/watch?v=ct0YQ1ZRnik&feature=youtube_gdata

Aggression
09-11-13, 6:44 pm
Pure Focus Gym
Brick, NJ

CubeExtreme - Overhead Day
Dynamic Warmups
Push Press: worked up to 185x5
Hammer Strength Press: 1 Rest/Pause set w/ 225
Dips: 1 Rest/Pause set w/ 25lb chain on neck
Neutral Grip Pulldowns: 2 sets
Chest Supported T-bar Rows: 2 sets

P Diesel
09-12-13, 12:22 pm
Not really setting a goal total for this meet like I have in the past since I haven't done a meet in 3 years. I would like to hit a total within the 1500 - 1600 range, then use this meet as the baseline for January. Granted, I am going to be training my nuts off for this, like I would with any meet and will take it with the same intensity, I just won't get hung up in the numbers for now

425 bench w 600 on both ends sound nice :)

P

Aggression
09-13-13, 7:35 pm
White's Garage
Toms River, NJ

CubeExtreme - Deadlift Day
Dynamic Warmup: foam rolling, banded work, etc
Deadlifts: worked up to 355x5, sumo, off the floor
Deadlifts: worked up to 385x5, conventional, off 4'' blocks
Olympic Squats (paused): 1 Rest/Pause set - 205x8/3/2 = 15 reps
Planks: 3 sets at 75s per

naturalguy
09-13-13, 8:30 pm
Benchapalooza at Apollon Gym solo

Heavy day

Floor presses:

265 x 2 x 5 sets

Close grip bench press:

185 x 3
225 x 3
275 x 3

Overhead tricep machine:

6 sets x 8-12 reps

Hammer strength lat pulldown:

5 sets x 10-12 reps

Rear delt machine:

5 sets x 12 reps

rotator cuff work

abs

naturalguy
09-16-13, 10:56 am
Skiba's Gym
Squats with G Diesel and a bunch of guys from the ABC. We had a rotation of 6 or 7 guys all hitting the squat rack hard

Great turnout for the ABC, around 70 people attended

Squats:

285 x 8 x 2 sets

Pause squats:

235 x 5 x 2 sets

Back attack & weight assisted glute/ham raises



Training was followed by a great informative seminar by Dan Green:


http://i145.photobucket.com/albums/r217/er1994/NJ%20Road%20Trip/IMG_20130915_133250_181_zps02bdd46d.jpg (http://s145.photobucket.com/user/er1994/media/NJ%20Road%20Trip/IMG_20130915_133250_181_zps02bdd46d.jpg.html)

naturalguy
09-16-13, 5:11 pm
At the U w/Chase"BIG COUNTRY" Browning in the room hitting squats


Delts & bi's

Standing bent over one arm laterals:

6 x 8-12

Seated side laterals:

4 x 8-12

Standing military presses:

3 x 10-12

Incline dumbell curls:

4 x 8-12

Underhand old school pullups (hits bi's plus back):

3 x 6

rear band pull a parts & scapular retractions

Big Wides
09-17-13, 8:59 am
585 on the deads last night, squats on Thursday....giddy up

naturalguy
09-17-13, 9:46 am
585 on the deads last night, squats on Thursday....giddy up

Nice mate

Aggression
09-17-13, 7:15 pm
Pure Focus Gym
Brick, NJ

preWO: IsoWhey/CarbMax/Rage

CubeExtreme - Overhead Day
Dynamic Warmups
Seated BB Press: worked up to 175x6
Seated DB Press: 1 Rest/Pause set: 70sx11/3/2 = 16 reps
Dips w/ 20#chain around neck: 1 Rest/Pause set: 18/4/3 = 25 reps
Neutral Grip Pullups: 2xF
BB T-Bar Row: 2x8-10

naturalguy
09-18-13, 10:10 am
At the U w/J-Dawg

Stretching & restorative work (my legs were crazy sore from Sunday)

Sled drags & pulls, farmer's walks

G Diesel
09-18-13, 10:35 am
425 bench w 600 on both ends sound nice :)

P

Well within Wides' wheelhouse. Kid has HUGE numbers inside.

Peace, G

naturalguy
09-18-13, 4:47 pm
At the U w/J-Dawg
Deads - reps


Rack deads (sumo):

315 x 6
365 x 8
365 x 8

Bent over rows:

3 x 8-10

Underhand lat pulldowns:

3 x 8-12

Rotator cuff & abs

naturalguy
09-19-13, 5:26 pm
At the U w/J-Dawg

Stretching/foam rolling
Prowler
Sled pulls/drags

naturalguy
09-20-13, 5:29 pm
Benchapalooza at the U w/J-Dawg


Bench explosive (competition pause every rep):

225 x 3 x 6 sets

Close grip bench:

225 x 2
275 x 2 x 4 sets

In between each set of bench press - rear delt band pull a parts

Band tricep extensions:

4 x 25

Incline dumbell tricep extensions:

3 x 8-10

Seated cable rows:

3 x 10-12

Bamboo bar bench:

2 x 15

rotator cuff work

Aggression
09-20-13, 8:11 pm
Pure Focus Gym
Brick, NJ

preWO: IsoWhey/CarbMax/Rage

CubeExtreme - Deadlift Rep Day
Dynamic Warmup
Deadlifts from floor: worked up to 360x7 [PR] [conventional]
Deadlifts off 4'' blocks: worked up to 1 set of 385x6 [sumo]
Olympic Stance Paused Squats: 2 sets
GHR: 1 Rest/Pause set
Planks: 3 sets @ 60s each
- stretch -

intraWO: Torrent (4)

Aggression
09-21-13, 7:13 pm
Pure Focus Gym
Brick, NJ

CubeExtreme - Bench Explosive Day
Dynamic Warmup
Bench Press: 200lbs for 8x3
Bench Press: 245x6 [1'' off chest, paused]
Seated Military Press: 145x9+2+2=13 reps (Rest/Pause set)
Neutral/Close Grip Pullups: 2xF
DB Rows: 120sx8 (dead-stop on floor between each rep)

Aggression
09-24-13, 5:38 pm
Pure Focus Gym
Brick NJ

preWO: IsoWhey/Rage/CarbMax

ElCubano - Heavy SQ
Dynamic Warmups
SQ: worked up to 2 sets of 355x2 [with belt] then wrapped up and hit 385x2, easy
Leg Press: 2 sets
Lying Leg Curl: 1 Rest/Pause set
Wide Stance Squats: 2 sets
Abs: machine crunch/hanging knee raise super sets

intraWO: Torrent (4)

Aggression
09-25-13, 5:24 pm
Pure Focus Gym
Brick NJ

ElCubano - Bench 'Rep' Day
Dynamic Warmups
Comp. Bench Press: worked up to 270x6 [TnG]
Close Grip Bench Press: 1 Rest/Pause set w/ 225
Close Grip Pullups: 2xF
BB Rows: 3 sets
Rope Pushdowns: 1 triple drop set
Interval Sprints: 20min

Turning it up a notch now ...

Enforcer
09-25-13, 11:16 pm
Alot of big names on the Forvm competing in this meet, wishing all of you guys the best

Aggression
09-27-13, 5:21 pm
Pure Focus Gym
Brick NJ

ElCubano - Deadlift 'Explosive' Day
Warmups and Stretching
Deads from floor: worked up to 6 sets of 2 w/ 315 (4 conv/2 sumo)
Snatch Grip Deads off 4'' block: 2 sets
Safety Squat Bar SQ: 2 sets
Lying Leg Curl: 1 Rest/Pause set
Planks: 3x60s

Aggression
09-28-13, 6:05 pm
Pure Focus Gym
Brick NJ

ElCubano - Fuck-around Day
Warmups
Seated DB Press/DB Curl superset: 3 sets
Pullups/Rope Pushdowns superset: 3 sets
Good Mornings on PowerSquat Machine superset w/ Rear DB Laterals: 3 sets
Cardio: 1 mile run followed by 10min incline walk

Aggression
10-01-13, 5:37 pm
Pure Focus Gym
Brick NJ

ElCubano - Squat 'Explosive' Day
Dynamic Warmups
SQ: 6 sets of 2 w/ 295
BB Romanian Deads: 2 sets
Hack Squat w/ chains: 2 sets
Lat Pulldowns: 2 sets
Abs: Knee Raises/Rope Crunch circuit

Aggression
10-01-13, 5:38 pm
Am I the only one putting in work here?

Enforcer
10-01-13, 9:20 pm
Am I the only one putting in work here?

I think so, NG prob went to pick up some cialis in his old age

naturalguy
10-02-13, 9:19 am
Am I the only one putting in work here?


I think so, NG prob went to pick up some cialis in his old age

Ha, I've been training. I was away in Vegas for the week for the Universal Road Trip and Olympia. I didn't miss a workout

Big Wides
10-02-13, 9:29 am
Am I the only one putting in work here?

Nope....at the end of my last cube cycle, the total was 1500+, been training under the radar Brian Weston style

J-Dawg
10-02-13, 9:56 am
I think so, NG prob went to pick up some cialis in his old age

LOL

naturalguy
10-02-13, 4:53 pm
Exactly one month from the meet, only 4 weeks of training left.

Deads explosive at the U w/J-Dawg

315 x 2 x 5 sets - very little rest in between, just enough time for J-Dawg to do his set

Rack deads (sumo)

225 x 5
315 x 5
405 x 6

Deficit deads

225 x 6
315 x 6
365 x 6

Bent over rows

3 x 10

Abs

J-Dawg
10-02-13, 5:27 pm
Exactly one month from the meet, only 4 weeks of training left.

Deads explosive at the U w/J-Dawg

315 x 2 x 5 sets - very little rest in between, just enough time for J-Dawg to do his set

Rack deads (sumo)

225 x 5
315 x 5
405 x 6

Deficit deads

225 x 6
315 x 6
365 x 6

Bent over rows

3 x 10

Abs

Good stuff today NG. Been posting workouts here: http://forum.animalpak.com/showthread.php?19039-J-Dawg-amp-naturalguy-The-Race-to-a-600lb-DL/page268

Aggression
10-02-13, 5:37 pm
Pure Focus Gym
Brick NJ

ElCubano - Bench 'Heavy' Day
Dynamic Warmups
Bench Press: worked up to 3x2 @ 285lbs, paused reps
CloseGrip Floor Press: 1 Rest/Pause set with 225
Seated BB Military Press: 1 Rest/Pause set w/ 145
Close Grip Pullups: 3xF
Chest-Supported T-bar Row: 2 sets

Altered Beast
10-03-13, 10:26 am
What's this one and two set BS, Adam?

=)

naturalguy
10-03-13, 4:54 pm
10/3/13

At the U w/J-Dawg

Stretching/foam rolling & conditioning

Prowler & sled

Aggression
10-03-13, 7:02 pm
What's this one and two set BS, Adam?

=)

Rest/Pause sets, my man. In reality, its like 3 sets with 15s rest in between. And accessory is either that or 2-3 sets of 'amrap' (as many reps as possible). I'm running a personalized Cube program, direct from the man himself. I trust him ...

Big Wides
10-04-13, 8:54 am
Rest/Pause sets, my man. In reality, its like 3 sets with 15s rest in between. And accessory is either that or 2-3 sets of 'amrap' (as many reps as possible). I'm running a personalized Cube program, direct from the man himself. I trust him ...

And this shit works....

Altered Beast
10-04-13, 10:51 am
Rest/Pause sets, my man. In reality, its like 3 sets with 15s rest in between. And accessory is either that or 2-3 sets of 'amrap' (as many reps as possible). I'm running a personalized Cube program, direct from the man himself. I trust him ...

NICE! This I likes! Please specify in your posts =)

All we see is, "Blah blah - 1 Set". That is some hoe shit! LOL!

naturalguy
10-04-13, 4:33 pm
10.4.13

Benchapalooza at the U w/J-Dawg

Heavy Cube BOSS

Floor presses:

285 x 3

300 x 3

315 x 1 *******new PR

Close grip bench:

225 x 3

275 x 3

300 x 2 *******new PR (got 1 clean with help on 2nd)

Incline dumbell tricep extensions:

4 x 3-12

Band press downs:

100 reps broken up into 4 sets

Felt great, weights felt light.

I tried something new today that was given to me by Furious Pete, it's a mouthpiece by New Age Performance, it's supposed to help training by lining up your jaw properly. I'll be testing it out on the big lifts.

Aggression
10-04-13, 5:31 pm
it's a mouthpiece by New Age Performance, it's supposed to help training by lining up your jaw properly. I'll be testing it out on the big lifts.

so now there is a special mouthpiece that lines up your jaw properly so that you can lift more? Whatever happened to just lifting weights? HOISTING.

idontwanttoliveonthisplanetanymore.jpeg

naturalguy
10-04-13, 5:34 pm
so now there is a special mouthpiece that lines up your jaw properly so that you can lift more? Whatever happened to just lifting weights? HOISTING.

idontwanttoliveonthisplanetanymore.jpeg

It could be the "key"

Aggression
10-04-13, 5:34 pm
Pure Focus Gym
Brick NJ

ElCubano - Deadlift 'Rep' Day
Dynamic Warmups
Deadlifts off floor: warmups followed by 385x6
Deadlifts off 4'' block w/ 50# chain: 315(plus chains) for 8
Cambered Bar Wide Squats off low box: 2x8-10 (extremely wide stance, box way below parallel)
Standing Single Leg Curls: 2 sets
Banded Ab Crunches: 50 reps

*Physically beat down this week. Luggin' 300# pieces of glass around for 40hrs a week, plus some heavy training has left my tanks on empty. Eating big tonight, fueling up ... b/c I'm pulling a plane tomorrow. Just another day in the life of an all-american hero. #what #boom

Aggression
10-06-13, 10:49 am
Pure Focus Gym
Brick NJ

ElCubano - SQ - Rep Day
Dynamic Warmups
Squats: worked up to 385x2
Leg Press [with 50# chains]: 3x10
Planks: 3x60s

Accessory was minimal. Did a heavy volume deadlift workout Friday, pulled a plane yesterday, and then squatted today. Didn't want to overdo it. Back was a little tight. Cramming bench and then deadlifts tomorrow/Tuesday and then I'm off to Myrtle Beach Wed-Sun for my best friend's wedding; no training, no dieting; a nice little break right before the big-time weights come into play leading into the meet.

https://scontent-b-iad.xx.fbcdn.net/hphotos-ash4/1376363_10100115780192709_1173394458_n.jpg

naturalguy
10-07-13, 9:51 am
Skiba's Gym
Squats


Squats:

290 x 4
330 x 4
345 x 4 (wrapped knees lightly, just need to get used to the wraps prior to meet)

Pause squats:

330 x 1
330 x 1
330 x 1

Video of pause:

http://instagram.com/p/fIcCgpF-L9/

Squat machine:

2 x 12

Back attack:

3 x 10

Reverse hypers and abs

naturalguy
10-07-13, 5:06 pm
Delts & bi's
at the U w/J-Dawg

Extremely sore from yesterdays training, spent the beginning of the workout rolling with "the stick"


Rear lateral raises facing incline bench:

5 x 10-12

Seated side laterals:

4 x 10-12

Dumbell curls w/fat gripz:

5 x 8-12

Tricep band extensions:

4 x 25

Abs

Aggression
10-07-13, 5:10 pm
Pure Focus Gym
Brick NJ

ElCubano - Bench 'Explosive' Day
Dynamic Warmups; bands, foam roller, lacrosse ball
Bench Press: 5x2 w/ 235lbs
DB Press: 2 sets
Dips/Face Pull superset: 3 sets

Backing off the accessory a bit this week. Heavy deads tomorrow and then off to MB for 5 days for my boy's wedding.

Big Wides
10-07-13, 9:29 pm
First time ever using wraps, had them loose and hit a top set of 500x3, followed that up with deadlifting 365x12x1 for speed....combined a couple of workouts due to missing some training days and upcoming work schedule. The wraps felt weird as shit but my knees aren't hurting

Altered Beast
10-08-13, 10:25 am
First time ever using wraps, had them loose and hit a top set of 500x3, followed that up with deadlifting 365x12x1 for speed....combined a couple of workouts due to missing some training days and upcoming work schedule. The wraps felt weird as shit but my knees aren't hurting

My knees use to bug me until I REALLY started driving my legs into the floor to activate the Pull. It should feel like your leg pressing off of the floor.

P Diesel
10-08-13, 10:27 am
Delts & bi's
at the U w/J-Dawg

Extremely sore from yesterdays training, spent the beginning of the workout rolling with "the stick"


Rear lateral raises facing incline bench:

5 x 10-12

Seated side laterals:

4 x 10-12

Dumbell curls w/fat gripz:

5 x 8-12

Tricep band extensions:

4 x 25

Abs

delts and bis. thats part of the naturalguy's power plan?

P

P Diesel
10-08-13, 10:30 am
wides consider this a warm up for our showdown in january

P

Altered Beast
10-08-13, 10:30 am
delts and bis. thats part of the naturalguy's power plan?

P

LOL!

naturalguy
10-08-13, 11:44 am
delts and bis. thats part of the naturalguy's power plan?

P

Leave no stone unturned

P Diesel
10-08-13, 11:48 am
leave no stone unturned

:)

p

Big Wides
10-08-13, 3:18 pm
wides consider this a warm up for our showdown in january

P

Trust me I am, come January it's going to be a whole new ballgame

Aggression
10-08-13, 6:08 pm
Pure Focus Gym
Brick NJ

ElCubano - Deadlift 'heavy' Day
Dynamic Warmups
Deads: warmups, 430x1, 445x1, 455x1
Pullups: 3xF
Good Mornings w/ band: 3 sets
Abs: 3 sets

In/out, weight was hoisted. Had a taxing few days. Off to MB, SC tomorrow for 5 days of R+R.

P Diesel
10-10-13, 12:16 pm
Trust me I am, come January it's going to be a whole new ballgame

very nice. i will start prep in nov my friend

P

naturalguy
10-11-13, 10:01 am
Retro Fitness solo

Upper back


Seated row machine:

5 x 6-10 reps

One arm dumbell rows:

5 x 6-10

H S shrugs:

5 x 6-10

No pulling on this workout as I will be taking openers soon

naturalguy
10-11-13, 4:22 pm
Benchapalooza
at the U w/J-Dawg

Getting closer now, only 3 more weeks, 2 more bench workouts


Bench (all reps with contest pause):

185 x 3
225 x 3
275 x 3
285 x 3
285 x 3

Close grip bench (no pause):

185 x 3
225 x 3
255 x 3
275 x 3

Tate presses:

4 x 6

Band pressdowns:

4 x 25


Next Friday I will take my opener for the meet

naturalguy
10-14-13, 9:36 am
Squat & Dead openers
Skiba's gym

Took my squat and dead openers for the meet. Everything was done to mimic contest setting (singlet, squat commands, etc.).

Squat:

The plan was to do 420 which will most likely be my opener, did that and it went up fast so we decided to do another heavier set, I went up to 445, vid here:

http://instagram.com/p/faeyp4F-A2/

Deads - went up to 525 which may be my opener, vid here:

http://instagram.com/p/faf4bAF-C1/

Felt pretty good on both, the 525 on deads went up a little slow however come meet day it should not be a problem


The plan now for squats & deads is for next week to deload and do speed work with around 50% then the week before the meet rest

Enforcer
10-14-13, 12:33 pm
Lookin strong NG, def gonna do some damage in a few weeks

naturalguy
10-14-13, 5:30 pm
Lookin strong NG, def gonna do some damage in a few weeks

Thanks brother

naturalguy
10-15-13, 11:37 am
At the U w/J-Dawg



Rear lateral raises facing incline bench:

5 x 10-12 reps

Bamboo bar bench presses:

4 x 20 reps

Tri sets of dumbell bicep curls, tricep band extensions and abs:

4 rounds reps between 8-15

G Diesel
10-15-13, 11:41 am
wides consider this a warm up for our showdown in january

P

An old school rumble in the 275s.

Peace, G

naturalguy
10-16-13, 5:24 pm
At the U w/J-Dawg
Upper back


Just upper back today, deads have been moved to the weekend to line up with the meet which will be on a Saturday. My shoulder has been really tight so I stayed away from any overhead movements, only did rows.

Bent over barbell rows:

4 x 8-12

Seated cable rows:

4 x 8-12

Rack chins:

4 x 8

Lots of abs
rotator cuff work

Aggression
10-16-13, 9:18 pm
White's Garage
Toms River NJ

Back at it. I was in Myrtle Beach, SC for a best friend's wedding last Wednesday through Sunday night. Probably ate maybe 6-7 times through those 5 days and maybe drank 1 gallon of water total through that same time period. And a LOT more in alcohol. Needless to say, my body was off. Came home late Sunday, took a nap, then went to work on Monday. Hammer drilling through metal all week will put a hurtin' on ya. Combine that with a body trying to recover from disaster mode while preparing for a meet, hey ... ya gotta do what you gotta do. Worked today and then had to stop home before training. Needed to wash to metal shards off my body before training .. #RealAmericanHero

ElCubano - Squat 'Heavy' Day
Dynamic Warmups
SQ: 135x5, 225x5, 275x3, 315x1, 365x1, 410x1, 420x1
BB Romanian Deads: 2 sets
Sled Pulls: 3 sets
Abs: 2 sets

#recovery

Altered Beast
10-17-13, 10:02 am
Wait, I thought GI Joe was the Real American Hero? =)

http://www.youtube.com/watch?v=iKU0H4pZMFo

Kickass.

naturalguy
10-18-13, 5:56 pm
Bench openers today at the U w/J-Dawg & Chase BIG COUNTRY Browning

I did:

315 x 1 (went up slower than I liked)

315 x 1 (this set went up faster)

Followed that with light triceps & rotator cuffs


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

Aggression
10-18-13, 6:57 pm
Pure Focus Gym
Brick NJ

ElCubano - Bench 'Rep Day'
Dynamic Warmups
Bench Press: worked up to 1x2 w/ 285
DB Press super set w/ Chins: 2 sets
Straight Bar Pushdowns super set w/ Band Face pulls: 2 sets
Chest Supported T-Bar Rows: 2 sets

Aggression
10-19-13, 10:50 pm
Pure Focus Gym
Brick NJ

ElCubano - Deads 'Speed'
Dynamic Warmups
Deads from floor: worked up to 5 sets of 2 w/ 335
Neutral Grip Pulldowns super set w/ Hanging Leg Raise/Rope Crunch: 2 sets
Wide Stance/Low Box Squat w/ cambered bar super set w/ DB Hammer Curls: 2 sets

Was in a time crunch so I hit the basics and bounced. Two weeks out and didn't even realize it until I typed this. Next week is my heavy bench week and final full week of training. Hotel/Meet is booked and ready to go.

Enforcer
10-20-13, 6:55 pm
2 weeks out fellas, lookin forward to see the impressive numbers you guys put up

naturalguy
10-21-13, 9:37 am
Last squat & dead workout at Skiba's


Speed squats:

245 x 3 reps x 6 sets

Speed deads:

315 x 1 rep x 6 sets

Abs & rotator cuff


Everything felt good. Weights felt really light, 315 on deads felt like 135.

G Diesel
10-21-13, 10:22 am
Bench openers today at the U w/J-Dawg & Chase BIG COUNTRY Browning

I did:

315 x 1 (went up slower than I liked)

315 x 1 (this set went up faster)

Followed that with light triceps & rotator cuffs


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

Weights all looked light fellas. Very impressive. Big numbers on deck, no doubt about it.

Peace, G

Aggression
10-23-13, 3:08 pm
Pure Focus Gym
Brick NJ

ElCubano - Squat 'Explosive' Day
Dynamic Warmups
BB SQ: worked up to 5 sets of 2 @ 320lbs
Good Mornings w/ SSB: 2 sets
Leg Press: 2 sets
Lying Leg Curl: 1 Rest/Pause set
Abs: 50 reps

Aggression
10-23-13, 3:09 pm
Pure Focus Gym
Brick NJ

ElCubano - Bench 'Heavy' Day
Dynamic Warmups
Bench: worked up to 300x1, 310x1
Floor Press w/ 20# chain/side: 2 sets
BB Row: 2 sets
Dips: 1 Rest/Pause set

Aggression
10-25-13, 6:47 pm
Pure Focus Gym
Brick NJ

ElCubano - Deadlifts 'Rep' Day
Foam Rolling/Band Stretching
Deadlifts: worked up to 410x2
Deadlifts off 4'' blocks w/ 2 chains per side: 2 sets
Paused Squats w/ SSB: 2 sets
Planks: 2 sets

Training is in the books. I'll get in some light work with maybe 50% on Mon/Tuesday just to get blood flowing and then rest up until Saturday.

Enforcer
10-28-13, 10:29 am
Saturday is the big day fellas. I know you all are gonna go out and dominate. Enjoy the day, you worked your asses off to get here, now you just have to go do what you guys do best and that is move some serious ass weight!!