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War Machine
03-09-15, 6:33 pm
This is my journey as a powerlifter and future strength coach. I dedicated myself to powerlifting because I was struggling in wrestling and I wanted to do something that I would have a chance at being on the elite level one day. I've been in competitions where it was just me and another person or just myself, which meant I was already guarantied a medal but at the same time was never pushed to the next level. I am now starting my journey because I'm tired of being average and want to take it to the next level so that I can become an elite.



3/9/2015
HILL SPRINT
TIRE JUMPS

BB 21s
FLAT BENCH 162x1
180x1
4(190x3)
190 x submax (left two reps in the tank)

STABILITY BENCH 2(137x10) gassed out had to do Larsen Presses
DB FLYES 1x10

T BAR ROW 3(40x10)
YTWL 2x 10

DB NOSECRUSHERS 2x10
BAND PRESSDOWNS 3x30

AB WHEEL 3x10
Here's the bench video.

http://youtu.be/ZB63wOWS5QI


http://www.youtube.com/watch?v=ZB63wOWS5QI

GunRock
03-11-15, 1:33 pm
I'm proud of what you have accomplished so far and I look forward to watching you progress and achieve great things.

Cellardweller
03-11-15, 1:45 pm
Subbed in for this!

War Machine
03-14-15, 9:31 am
Last Night's Training consisted of:

Hill Sprints x 4

Hammer Curls 2x10
Overhead Press 87.5 x 1
97.5 x 1
4(105) x 3
105 x submax

Arnold Presses 2x10
YTWL 2x10
Incline DB Bench 2x10
Incline Flyes 1x10
DB Flat Bench 2x10
DB Flyes 1x10
Band Pullaparts 3x20
T Bar Row 3(120)x10
Band Assisted Dips x3

War Machine
03-14-15, 11:27 am
Today I tried implementing Richard Hawthorne's deadlift technique and I felt a HUGE difference when pulling 315.

The weight felt a lot easier to pull and I hardly felt anything in my lower back. I still have to work out the kinks so I can perfect the form, but I'm eager to see the change in competition. Here is today's workout:

DEADLIFTS 267.5 x 1
295 x 1
4(315)X 3
315 x submax (I got 10 reps)

GLUTE BRIDGE 2X10
SL DEADLIFT 135 for 45 sec intervals

TOE RAISES 2X10

AB WHEEL 3X10
BAND PULLAPARTS 100 reps

War Machine
01-18-16, 10:02 pm
I'm back from basic training and ready to grind it out in the gym once again. I went into Paris Island 185 and left 160. I've obviously lost strength and I'm now trying to get back what I lost here's today's workout:


WEEK 1
Reps
Exercise Weight Prescribed Actual REST
DB ROWS 3X40 seconds 1 minute
FLAT BENCH 110 9x5
110 submax

DB PULLOVERS 3x15
PLATE FRONT RAISES 3x15

BENT OVER LATERALS 3x15
ROTATOR CUFF CLEANS 3x15

HAMMER CURLS 2X10
NOSECRUSHERS 2X10

21s (all the way up and down 7 times, come down halfway from the top 7 times, come up halfway from the bottom 7 times. That's one set.) 3 sets

Tricep Pushdowns
(On pushdowns go underhand, close grip and wide grip ten reps per position.That's one set) 3 sets

AB WHEEL 5X10

Bean
01-19-16, 9:59 am
welcome back

P Diesel
01-19-16, 10:40 am
striving to be average is much like being complacent and complacency is like death for sumone in our sport.

P

GunRock
01-20-16, 5:05 pm
I'm back from basic training and ready to grind it out in the gym once again. I went into Paris Island 185 and left 160. I've obviously lost strength and I'm now trying to get back what I lost here's today's workout:


WEEK 1
Reps
Exercise Weight Prescribed Actual REST
DB ROWS 3X40 seconds 1 minute
FLAT BENCH 110 9x5
110 submax

DB PULLOVERS 3x15
PLATE FRONT RAISES 3x15

BENT OVER LATERALS 3x15
ROTATOR CUFF CLEANS 3x15

HAMMER CURLS 2X10
NOSECRUSHERS 2X10

21s (all the way up and down 7 times, come down halfway from the top 7 times, come up halfway from the bottom 7 times. That's one set.) 3 sets

Tricep Pushdowns
(On pushdowns go underhand, close grip and wide grip ten reps per position.That's one set) 3 sets

AB WHEEL 5X10

I see you follow the same copy and paste method as your dear old Dad. Lol. Enjoy firewatch. Ha ha!

War Machine
01-21-16, 9:28 pm
I'm feeling like crap, sick, and sore but I know what I'm striving for so I didn't let it hold me back from the gym. Today was my lower body and I tried to focus on gaining my squat form back since before leaving for Paris Island. My form was a little off because I was forced to wear running shoes; (I don't have squat shoes at the moment) however, the muscle memory is starting to come back. Here's the workout:


REST

TIRE JUMPS 3x3


SQUAT 127.5 9x5 1 MINUTE

127.5 submax 1 MINUTE


PAUSE SQUAT 107.5 3x5 45 sec

LUNGES 2X40 FT 40 sec

LEG EXTENSION 2x10

SISSY SQUAT 1x12

GOOD MORNINGS 107.5. 2X12 30 sec
DB LEG CURLS 2X12 30 sec
Straight Leg Deadlift 2X12
ONE LEG CALF RAISES 20 3X40 sec

AB WHEEL 5X10

GunRock
01-22-16, 8:44 pm
I'm feeling like crap, sick, and sore but I know what I'm striving for so I didn't let it hold me back from the gym. Today was my lower body and I tried to focus on gaining my squat form back since before leaving for Paris Island. My form was a little off because I was forced to wear running shoes; (I don't have squat shoes at the moment) however, the muscle memory is starting to come back. Here's the workout:


REST

TIRE JUMPS 3x3


SQUAT 127.5 9x5 1 MINUTE

127.5 submax 1 MINUTE


PAUSE SQUAT 107.5 3x5 45 sec

LUNGES 2X40 FT 40 sec

LEG EXTENSION 2x10

SISSY SQUAT 1x12

GOOD MORNINGS 107.5. 2X12 30 sec
DB LEG CURLS 2X12 30 sec
Straight Leg Deadlift 2X12
ONE LEG CALF RAISES 20 3X40 sec

AB WHEEL 5X10

If you need to, drop the volume and concentrate on good technique. As for shoes, check your text messages. Don't worry, you'll be back up to respectable weights in no time. Especially once you have stable shoes.