The_Beast
03-20-07, 7:43 pm
Im new to the Forum Board, but not new to being an Animal and training harder than anyone i have yet seen, and also in the ongoing process of personal training someone else.
Well, been training for about 10-11months, had 2 major rotator cuff problems, cut some weight off my bench but im still hitting it hard. Training for Powerlifting competition in Lakeland, Fl. Sep. 30 2007.
looking for a 335 Raw Comp Bench/ 450 Comp Deadlift. in Sep. Currently am at 295lb Bench (weak triceps, all lats/chest, but ive been hitting triceps for the past 2 workouts like their was no tommorow, and will be until they get upto par to my chest. (in comparison, my Workout partner that lifts 240lbs Max on flat, does 10lbs less than me with his sets on Close grip benchpress. which i do nowhere near my flat bench numbers, best reason i can tell their lagging.) Deadlift is at basic 400 (no belt), not bad for deadlifting a total of 5-6 times in my gym life im guessing. current BW 180lbs, but will be competing in the 198Lb class.
Im in Highschool, but dont get me wrong, i live, eat, and sleep the motto's here on Animalpak.com...and im just wanting to get some imput on my Bench/Deadlift contest prep workouts for the next few months-
Im doing a 4 day split. Tues (bench) /Wednesday (deadlift) /Friday (biceps/calfs) /Saturday (Squat).
This is my minimum gym Workload for this week, contest prep, week 1 ;) from my 20week "road to the contest" Workout Schedule i made, ill post the following weeks later.-
1st week
Tuesday:ME Bench/Tricep work.
5x3 Flat Bench
5x3 Incline bench
8x3 Close Grip Bench (9th set/drop set)
5x4-6 Tricep Pushdowns (supersetted with 5 sets dips)
Wednesday:ME Deadlift/traps/Back
5x3 Heavy Deadlift
5x5 Bent Over Rows
~x50 Wide Grip Chin ups (lat width is always a plus, even for a powerlifter)
3x4-8 Heavy BB Shrugs
3x6-8 Heavy upright rows
Friday: Mass Biceps/ Heavy Calfs
6x8-10 Heavy Ez Bar curls
3x4-6 Cheat Curls
5x6-10 Heavy Hammers
6x8-10 Standing Calf Raises
4x8-10 seated Calf Raises
Saturday: ME Squats
5x5 Heavy Squats
5x1 Walkouts
2x~ 20rep Squat burnouts
6x6-8 Hypers
Any Comments, Sugg. appreciated. (need help on more Heavy Squat ideas!)
Well, been training for about 10-11months, had 2 major rotator cuff problems, cut some weight off my bench but im still hitting it hard. Training for Powerlifting competition in Lakeland, Fl. Sep. 30 2007.
looking for a 335 Raw Comp Bench/ 450 Comp Deadlift. in Sep. Currently am at 295lb Bench (weak triceps, all lats/chest, but ive been hitting triceps for the past 2 workouts like their was no tommorow, and will be until they get upto par to my chest. (in comparison, my Workout partner that lifts 240lbs Max on flat, does 10lbs less than me with his sets on Close grip benchpress. which i do nowhere near my flat bench numbers, best reason i can tell their lagging.) Deadlift is at basic 400 (no belt), not bad for deadlifting a total of 5-6 times in my gym life im guessing. current BW 180lbs, but will be competing in the 198Lb class.
Im in Highschool, but dont get me wrong, i live, eat, and sleep the motto's here on Animalpak.com...and im just wanting to get some imput on my Bench/Deadlift contest prep workouts for the next few months-
Im doing a 4 day split. Tues (bench) /Wednesday (deadlift) /Friday (biceps/calfs) /Saturday (Squat).
This is my minimum gym Workload for this week, contest prep, week 1 ;) from my 20week "road to the contest" Workout Schedule i made, ill post the following weeks later.-
1st week
Tuesday:ME Bench/Tricep work.
5x3 Flat Bench
5x3 Incline bench
8x3 Close Grip Bench (9th set/drop set)
5x4-6 Tricep Pushdowns (supersetted with 5 sets dips)
Wednesday:ME Deadlift/traps/Back
5x3 Heavy Deadlift
5x5 Bent Over Rows
~x50 Wide Grip Chin ups (lat width is always a plus, even for a powerlifter)
3x4-8 Heavy BB Shrugs
3x6-8 Heavy upright rows
Friday: Mass Biceps/ Heavy Calfs
6x8-10 Heavy Ez Bar curls
3x4-6 Cheat Curls
5x6-10 Heavy Hammers
6x8-10 Standing Calf Raises
4x8-10 seated Calf Raises
Saturday: ME Squats
5x5 Heavy Squats
5x1 Walkouts
2x~ 20rep Squat burnouts
6x6-8 Hypers
Any Comments, Sugg. appreciated. (need help on more Heavy Squat ideas!)