TEK's Log: Journey to an Elite Total

[tek52086]

On Wednesday April 25th 2007 i acheved my goal and i benched 500lbs.

now the real work begins.
on my plate now for the next 6 months i'm definately doing

August 4th 2007 WNPF NJ State Full Meet
September 15th 2007 WNPF Lifetime drug free Full Meet
October 27th WNPF Powerfest 2k7

Today (4/25/07) I am 217.5lbs and i will be 21 years old in 25 days.
current pr's
Bench: 500
Squat: 380
Deadlift: 520
= 1400lb total

The IPF Elite total for the 100kg (220.25lb) weight class is 1820.5lbs.

Lets begin.

[tek52086]

after yesterdays beating on the bench i really think i need to start including some rotator cuff prehab work so that will begin 2 days a week with the shoulder horn. other then that i'm eating a pizza today and relaxing, i feel like i got ran over by a bus so i need to pull it together for deadlifts tomorrow

[Toni69]

Congrats on that crazy ass strong benchpress!

Looking foward to what else you got comin'

[IRBS]

Good luck bro, looking forward to following you.

[tek52086]

today was overall a good day, i got in some decent volume despite getting 6 hours of sleep. full squats on monday, i finally got my new bench shirt and knee wraps so it's on as soon as i heal up. i'm not planning on benching next week to give the rotator cuff a chance to heal up after my 1/4 ton bench this past weds.

the workout went:

dynamic warmup.

deadlifts:
95x2x10 to get low and warm up the technique
135 x 5
185 x 3
225 x 3
315 x 3
briefs on suit on belt on:
405 x 2 (flew up)
465 x 1 (flew)
535 x miss
500 x 1
455 x 3 (i hitched the last rep a bit but i locked it out) Click here to watch 455-full-gear-tripple (http://media.putfile.com/455-full-gear-tripple)

this beat the piss out of me

stiff leg deadlifts:
225 x 3 x 10

close grip lat pulldowns:
110 x 20
180 x 10
200 x 10
220 x 7

ez bar curls:
115 x 2 x 10

pylo ball crunches: 5 sets of 20-25

im beat up bad. i hope to be fully recovered for mondays squatting.

[IRBS]

today was overall a good day, i got in some decent volume despite getting 6 hours of sleep. full squats on monday, i finally got my new bench shirt and knee wraps so it's on as soon as i heal up. i'm not planning on benching next week to give the rotator cuff a chance to heal up after my 1/4 ton bench this past weds.

the workout went:

dynamic warmup.

deadlifts:
95x2x10 to get low and warm up the technique
135 x 5
185 x 3
225 x 3
315 x 3
briefs on suit on belt on:
405 x 2 (flew up)
465 x 1 (flew)
535 x miss
500 x 1
455 x 3 (i hitched the last rep a bit but i locked it out) Click here to watch 455-full-gear-tripple (http://media.putfile.com/455-full-gear-tripple)

this beat the piss out of me

stiff leg deadlifts:
225 x 3 x 10

close grip lat pulldowns:
110 x 20
180 x 10
200 x 10
220 x 7

ez bar curls:
115 x 2 x 10

pylo ball crunches: 5 sets of 20-25

im beat up bad. i hope to be fully recovered for mondays squatting.

Awesome work bro, nice deads!

[-Define Your Self-]

nice deads on vid man

[tek52086]

well i'm still beat to piss and my hamstring that i tweaked last week still is sore so it looks like cardio + rotator cuff work today.
i haven't ruled out benching for this week..yet.. i want to go use my new shirt but i need to read my body,
i'm fatigued when i wake up in the morning, my appetite isnt what it used to be, im having trouble falling asleep and i havent really had that 'burning feeling' to go train....AKA i'm overtraining.

i'l keep you posted but i'm definately due for a de-load week.

[tek52086]

yesterday i ended up doing 40 minutes of cardio walking on a 4* incline at 3.5mph then i did 3 sets of the shoulder horn with 5lb dumbbells and 3 sets of single arm pullovers with 5lbs also. it felt really good and i feel even better this morning. tomorrow im breakin in the new shirt, il post videos too

[tek52086]

turns out im going to Skiba's in carteret today, you know what that means.

[tek52086]

as always a trip up to skiba's turns out awesome. great crew up there.
broke in the new 2x denim.

flat bench:
bar x 12
135 x 8
185 x 5
225 x 1
275 x 1
315 x 1
shirt on wraps on belt on
405 x 3 (about 3 inches from touching)
455 x 3 (3 board)
500 x 2 (2 board)
530 x 1 (2 board)Click here to watch 530-shirted-2-board (http://media.putfile.com/530-shirted-2-board)
550 x 1 (2 board) Click here to watch 550-shirted-2-board (http://media.putfile.com/550-shirted-2-board)
shirt off
405 x 3 (3 board)

face pulls: 50lbs x 3 x 20

rocky balboa keg extensions: (if you seen the movie u kno. these are sick for the core + delts)
3 sets of 15

kettlebell lateral swings
16kg bell x 2 x 15 each arm

2 sets of crunches.

good day.

rack pulls on friday.

[Big Wides]

your last log to 500 bench was nuts, this one should knock thy socks off

[IRBS]

awesome workout bro!

[tek52086]

WELL...up to Skiba's again today to train my deadlift. Stiff Legs with Chains + ALOT of undertrained assistance work: shrugs, lats, REVERSE HYPERS, CORE, and possibly some sled work. Keep you posted

[Powerfreak]

Awesome work bro, nice deads!

Hey Bro, those deads were damn near stiff leg, Tell Skiba that I suggested teaching you how to get youre ass down before you pull, you are getting nothing from your hips. Deads are 80% form Brother.
Your bench is pretty damn good, your squat sucks and your pull needs work, these lifts are where you will make your elite total, you have lots of room for improvement, so go get it.

Brian

[tek52086]

today i was at Skiba's club in carteret again. i went nuts.

platform stiff leg deads:
135 x 5
225 x 5
315 x 5
365 x 3
365 + 60lbs of chains x 3
315 + 60lbs of chains x 5

speed rack pulls with minibands:
235+mini x 3 x 1
335+mini x 3 x 1
425+mini x 1
235+mini x 5 singles, i reset each rep

barbell shrugs
315 x 15
405 x 5
wraps on
405 x 12
495 x 12
585 x 8

reverse hyper
90lbs x 4 x 20

GPP:
185lb sled reverse drag supersetted with 180 each hand farmers walk for 20 yards x 2 sets. this was brutal

bi's: 3 sets of hammer curls with the 55's x 12

abs: 3 sets of pulldown crunches with 50lbs

good day.

full squats monday



Brian: yeah man i felt high as hell on those deads last week, it was my first time ever in full gear, i had a hard time "squatting" down to the bar, i'l pass that on to skib's though and il be back at it next week. and thanks for the squat criticism, i just gota stitch it up and squat, enough said.

[Powerfreak]

What kind of suit do you use?

[tek52086]

your gona laugh...
all i could afford was a pair of used single ply brief's and a new zsuit for now.
im getting an inzer hardcore by mid june so i can learn it by my comp. in august...i might be getting my hands on a metal dead suit from this guy nicky that trains at skiba's place but its made for somebody who weighs 275 so im gonna have to have it taken it.

[Powerfreak]

Ya might wanna check out the Inzer fusion, it's the one i use, it actually pulls me right into position to pull. it is only tight in the hips and only really picks up just when you are in the bottom, i used to have a hell of a time with other suits not letting me get to the bar, this suit allows me to get down without killing me on the way, and loads right when I need it to.

Joe Ladnier let me try his at the Arnold and I fell in love with it right away.

[Big Jawn]

Ya might wanna check out the Inzer fusion, it's the one i use, it actually pulls me right into position to pull. it is only tight in the hips and only really picks up just when you are in the bottom, i used to have a hell of a time with other suits not letting me get to the bar, this suit allows me to get down without killing me on the way, and loads right when I need it to.

Joe Ladnier let me try his at the Arnold and I fell in love with it right away.

Do you get much out of it?

[Powerfreak]

Do you get much out of it?

I really don't like a ton of support, just a little in the bottom and this suit works just the way I like it.

[tek52086]

Ya might wanna check out the Inzer fusion, it's the one i use, it actually pulls me right into position to pull. it is only tight in the hips and only really picks up just when you are in the bottom, i used to have a hell of a time with other suits not letting me get to the bar, this suit allows me to get down without killing me on the way, and loads right when I need it to.



yeah Brian the fusion seems like a good choice for me, i just have to work on getting that hip drive down and i think that 600 is a number do-able for me in the next 6 months.
thats why ive been driving a half hour to train 4 days a week with skiba's crew, to get advice and stronger and every little bit help from you'se on the forum


on that note...

i'm squatting tripples to depth until my legs fall off on monday so il post the numbers and workout then.

[tek52086]

alright well as planned i went back to the drawing board with my squats and went nice and deep until i got a hamstring cramp....bad.

todays workout went:
dynamic warmup.

free squats below parallel. no belt or gear.
bar x 10
135 x 8
225 x 2 x 3
275 x 2 x 5
275 x 4
i was going for 5 x 5 with 275 but i cramped up bad in that same f'ing hamstring

next week im bringing my stance in about 6 inches and trying that. my hips lock so damn much and i just cant get up with any decent weight.

cable pull-through's (posterior chain work)....did these nice and slow to work out that hamstring cramp and it sorta helped
4 sets of 12 reps with 50lbs

chest supported rows:
135 x 12
180 x 2 x 10

hammer strength shrugs:
225 x 20
315 x 15
405 x 2 x 15

standing dbell hammer curls:
60 x 3 x 10

weighted crunches:
75 x 3 x 20

standing calves:
315 x 20
405 x 20
495 x 20

i dont know why i cramped up because i warmed up properly. i did switch my preworkout supp to gaspari superpump250 so maybe that had something to do with it.

13 weeks out and i'm still a big pussy

bench assistance work on weds

[IRBS]

sucks about the cramps bro, we've all been there. Good work still though!!

[tek52086]

thanks man. the pull through's helped me work out the cramp that i wouldnt have gotten in the first place if i hadn't trained stiff legs with 400lbs plus chains last friday.

i gotta prioritize my poundings so they dont effect my other workouts

[tek52086]

okay up at skib's today for a well needed deload day.

speed bench:
bar x 12
bar + 45lbs chains x 12
95 + chains x 3
135 + chains x 3
185 + chains x 3

225 + chains x 9 x 3

needed this bad to give myself a rest, good strong work

seated cable rows:
150 x 12
200 x 12
250 x 9
230 x 11

face pulls:
40 x 20
50 x 20
40 x 20
40 x 20

rocky balboa keg extensions:
3 sets of 12

kettlebell cleans:
50lb x 10
50lb x 6

grip work:
wand grip x 50
wrist curls 15lb dbell x 75

abs:
seated pulldowns: 50 x 3 x 12

triceps minibnd pressdowns doubled over:
3 sets of 15

well needed day, good strong assistance work. GM's friday

[IRBS]

killer speed day bro, nice work!

[tek52086]

At 13 weeks out, my bench is where i want it to, my dead is coming along and im going in reverse with my squats.
Mondays squat session didnt go to well...the problem was that i hadnt structured my percentages because i didnt have the template in the russian 5x5 2 times a week program, so i just winged it with weight and that didnt turn out well. what i am doing for the next 13 weeks is squatting + speedpulls/rack pulls/goodmornings/block pulls fri and just squatting monday.

today's workout percentages are 40-56% which increases little by little which should set me up for something somewhat respectable in august.

il post it all later

[tek52086]

kicked ass today. did my 5x5 percentages (this was the low day) the way they should be, ass on the fucking floor and pulled

5x5 squats, atleast 2 inches below parallel:
135x5
150x5
165x5
185x5
205x5

pulls off plates:
135x3
225x3
275x3
315x3
365x3
405x3
455x1

shrugs:
135x15
225x15
315x15
straps on
405x12
495x12
535x12
585x10
675x3

hyperextensions with green average band:
3 sets of 12

hammer dumbbel curls:
2 sets of 15 with 55lbs

abs: 2 sets of v-ups x 25

wind sprints @ about 75%:
10 sets of 100 feet, did it, walked back did it again no breaks

good day, squats again on monday

[tek52086]

helped a fellow brethren in iron move 4 and a half tons of stone today with his landscaping company for some extra cash (so i could afford supp's this month haha) then i went to the gym for workout 2 of my 28 workout 5x5 squat routine.


slow and steady wins the race in this squat routine.
it went:
raw ass on the floor squats:
bar x 5
95x5
135x5
work sets
150x5
165x5
185x5
205x5
225x5

hamstring curls:
90x15
105x2x15

seated calf raises:
150x3x15

WIDE grip pulldowns:
120x20
160x15
180x15


Didnt push it too hard because of the day of manual labor but alteeast i can afford my Whey, PAK and Mstak this month.

benching on weds. squats and pulls on friday

[tek52086]

big bench day today in the 2x denim at skiba's i'l keep u posted

[IRBS]

Sold work bro!!!

[tek52086]

well i backed off a little this week, next week im going to do floor presses for my ME bench day.

it went:
flat bench:
bar x 10
95 x 2 x 5
135 x 2 x 5
185 x 5
225 x 3
275 x 3
315 x 1

shirt on:
405 x 3 (not even close to touching)
455 x 3 (3 board)
500 x 1 (2 board and a bad groove, i had 2 more in me)
500 x miss off a 1 board. the weight went towards my head, thank god for good spots
but i jumped right back on the horse
500 x 3 (3 board)

dumbbell incline:
60 x 12
70 x 12
80 x 12

face pulls:
50 x 2 x 20

triceps press downs:
60 x 3 x 20

abs.


I started Mstak, cuts and flex today, going to florida the week of june 12-20 so i gotta trim some chub off and to aid in recovery.

squats/pulls on friday

[tek52086]

i knew i felt a little 'too' beat up last night. i slept from 7pm to 10am this morning and when i woke up, my shoulder just didnt feel right. i may have tweaked it while missing that 1 board yesterday.
i made an appointment with my doctor to get it checked out next tuesday morning but on friday i am still squatting and depending on the shoulder, pulling or doing goodmornings

[tek52086]

well i didnt take my superpump 250 before i trained becasue i wanted to feel the mstak and i most definately did.
workout #3 of 28 in my squat routine.
i squatted with the safety squat bar so not to hurt my rotator cuff anymore, im going to the doc next tues

it went:

55lb SS bar.
bar x 12
105 x 10
work sets
165 x 5
185 x 5
205 x 5
225 x 5
240 x 5

deeeep and on the floor, im starting to feel more confident. lets hope it keeps up with the bigger weights

Snatch grip conventional deadlifts (just to change it up, travis mash style haha)
135 x 15
185 x 12
225 x 12
245 x 12

high shrugs with SS bar:
235 x 12
285 x 12
335 x 12
385 x 12

goodmornings didnt happen today, the snatch grip deads were enough stim.

5 sets of rotator cuff rehab
5 sets of abs.

21st birthday is sunday so im going out sat at midnight to celebrate.
but il be right back in the gym squatting monday morning.

[tek52086]

doctor tomorrow for the rotator so i didnt want to do anything to hurt it so i used the safety squat bar.

SS bar squats:
warmup
155x5
170x5
185x5
205x5
225x5

SS bar shrugs:
155x15
235x15
325x10
370x10
370x10

reverse hypers:
150x3x12

abs x 4 sets of hip thrusts supersetted with situps

seated calves:
120x3x20

good day. hope the rotator works out good il keep u posted

[tek52086]

well the doc said to not bench for a month and to do alot of rehab work,thak god my cuff isn't damaged it's just overtrained.
today i pulled.

snatch grip conventional deads:
135 x 10
225 x 5

semisumo deads:
225 x 5
315 x 2
365x1
405x1
455x2
belt
495x1

rack pulls: grip-pull-reset-pull....
315x3
405x3
495x3
585x3
straps + belt
635x2
685x1

seated cable rows:
150x20
220x12
250x2x8

t bar rows:
90x15
135x12

seated calves:
150x3x25

abs circuit, im going to do this the next month and just add more reps:
15 hip thrusts, 30 full situps, 15 crunches

rotator cuff rehab

squats friday evening

[tek52086]

rotator cuff work yesterday. didnt squat today, i had too much shit to do before the weekend. tomorrow im going to combind today and monday's workout into one intense squat session then rest up till weds and im going to try my luck at some bench assistance work

everyone be safe this weekend

[tek52086]

i think i caught tonsilitis from my girlfriend so i started antibiotics we had in the medicine cabinet this morning, but i still needed to get in my workout so here it went:

deep squats: slow and steady wins the race, next week im up to 255 then 277lbs
bar x 5
105x5
135x5
160x5
185x5
205x5
225x5
240x5

pull through:
60 x 3 x 12

dumbbell shrugs:
130 x 15
140 x 12

hammer curls:
12 reps with 50lbs
10 reps with 55lbs
ran the rack:
50 x 10, 40 x 9, 30 x 10

rope cable curls:
70 x 19

abs circuit:
15 hip thrusts, 20 full situps, 30 crunches

when i got home i went in the pool (70 degrese) and did some rear delt pullaparts in the water for 2 sets of 100

off till weds.

happy and safe holiday weekend.

[tek52086]

first 'chest' day since hurting my shoulder 2 weeks back..it went...

heres the rehab which was very light:

shoulder horn:
7lbs dbell: 2 sets of 15 each arm.

lying side roataiton:
7lb dbell 2 sets of 15

bent over dumbbell arm-hang circles:
7lb dbell 2 sets of 25

lying cable pullover:
10lbs x 2 sets of 15 each arm

heres my 'chest workout'
dumbbell floor press:
15lb dbell x 25
25lb dbell x 15
30lb dbell x 15

miniband pullaparts:
2 sets of 20

miniband triceps pressdown:
2 sets of 30

hopefully doing speed pulls tomorrow.
i hate being hurt, but i did it to myself so i cant bitch about it.
my doctor prescribed Daypro antiinflamitory medication which puts you right to sleep so ive been taking that at night before bed and my animal flex with lunch.
i dont see myself putting a shirt on or even trying to bench with a straight bar until mid june at the very earliest. i need to heal up and not jump the gun, i got a feeling that this injury could mean my career if i fuck up.
6 weeks off of heavy flat benching should do the trick. i hope.

[IRBS]

first 'chest' day since hurting my shoulder 3 weeks back..it went...

heres the rehab which was very light:

shoulder horn:
7lbs dbell: 2 sets of 15 each arm.

lying side roataiton:
7lb dbell 2 sets of 15

bent over dumbbell arm-hang circles:
7lb dbell 2 sets of 25

lying cable pullover:
10lbs x 2 sets of 15 each arm

heres my 'chest workout'
dumbbell floor press:
15lb dbell x 25
25lb dbell x 15
30lb dbell x 15

miniband pullaparts:
2 sets of 20

miniband triceps pressdown:
2 sets of 30

hopefully doing speed pulls tomorrow.
i hate being hurt, but i did it to myself so i cant bitch about it

Train smart bro, way to go. I didnt and have been fighting the same injuries for a while now. Good work.

[G Diesel]

Be as diligent in your rehab as you have been in your training. Blast whatever bodyparts you can within reason without aggravating the shoulder. Keep eating as you normally would were you 100%. Most importantly, stay positive and focused on your recovery. It is amazing what the human mind can will when it is determined and your focus is honed. Peace, G

[tek52086]

Be as diligent in your rehab as you have been in your training. Blast whatever bodyparts you can within reason without aggravating the shoulder. Keep eating as you normally would were you 100%. Most importantly, stay positive and focused on your recovery. It is amazing what the human mind can will when it is determined and your focus is honed. Peace, G

thanks G, thats exactly what i did today.

i went up to Skiba's with my buddy that plays football for wagner college, lets just say he left his 'recomended summer workout sheet' in the car.


it went:
dynamic warmup.

Strong band rack pulls at about 80lbs per band at the top: (weight was 4 fingers off the ground):
bar + band (180ish) x 5
135 + band x 3
185 + band x 3
225 + band x 3
275 + band x 3
belt
315 + band x 3
365 + band x 3
405 + band x 3
455 + band x 1 (6 and change at the top)

bent over barbell rows:
bar x 10
135 x 10
185 x 10
225 x 8

seated cable rows:
180 x 15
200 x 12
220 x 9
250 x 6

reverse hyper:
100lbs x 5 x 12

abs circuit:
15 hip thrusts, 22 full situps, 45 1/2 situps

dynamic hip flexor work


my boy hung in to the end just not with the same weights and reps, he did great.
killer day, shoulder felt fine.
squats on friday

[tek52086]

friday squat day results:
week 5 workout 1
warmup
bar x 5
95 x 5
135 x 5
155 x 5
worksets
185 x 5
205 x 5
225 x 5
240 x 5
light wraps
260 x 5

getting there....i must be sitting 3 inches below parallel so im definately devloping that glute strength

hyper extensions
2 sets of 30 reps nice and slow

dumbbell shrugs:
100lb x 4 x 25
lots of volume to stimulate recovery/growth

rotator cuff rehab stuff, same routine as usual, it went easier this time.

standing calves.
495 x 3 x 15

ab circuit.

squats again on monday!

tomroow is last day of Mstak, i stayed the same weight but i definately feel the recovery-time aspect of it. i really wasnt eating for mass so what can you expect...

[IRBS]

Solid workout bro!

[tek52086]

still feeling beat up, had off from work today on account of the monsoon so i might just be taking it easy and just get in what i have to...
i'm getting sick and need to shake it fast

[tek52086]

Solid workout bro!
thanks man, im tryin little by little

[tek52086]

chipping away...

had a much better day then predicted. the rotator feels pretty good

rotator cuff rehab.

12 week squat routine week 5 workout 2
warmup.
squats:
bar x 12
95 x 12
135 x 5
work sets
165 x 5
185 x 5
205 x 5
225 x 5
245 x 5
this was the last easy day, from now on out no work sets under 200lbs

bent rows with chains:
bar x 20
135 x 15
135+44lbs chains x 4 x 10
135 x 19

wide grip lat pulldowns palms in attachment
3 sets of 20 with 120lb...getitng back into it little by little with the least stress i can put on my rotator

standing dumbbell hammer curls:
35's x 2 sets of 20

blue strong band-around-neck goodmornings:
2 sets of 12

seated calves:
90 x 30
135 x 2 x 30

abs circuit: 16 hip thrusts, 30 situps, 25 crunches

good day, floor presses on weds.

[tek52086]

firing on all cylinders today... first time benching anything to my chest in almost a month.. it went:

shoulder horn: 2 sets of 20 with 8lb dumbbell
behind the head yokes: 2 sets of 20 with 10lb yokes

miniband press:( i laid down on the bench then spotters handed off the bands into my hand)
4 sets of 25 reps.
nice and slow, felt great.

westside 'piston' pressdowns: http://asp.elitefts.com/qa/default.asp?qid=33913&tid=101
doubled over minibands x 3 sets of 12

face pulls:
50lbs x 3 x 20

kettlebell side swings:
2 sets of 15 reps each side with 16kg kettlebell

3 board pushups:
2 sets of 20 reps

GPP:
55lb heavybag fireman's carry 20 yards down on one shoulder then back on the other shoulder: 3 sets

abs circuit: 15 hip thrusts, 30 full situps, 25 1/4 crunches

good strong day without over-doing it.

deadlifts/GM's of some sort on friday.

[tek52086]

whats up fellas..just one more training day on monday until my week and a half vacation in florida relaxing... today i didnt squat becasue of my sore knees but il be sure to make up for it on monday.

it went:

deadlifts:
135 x 3
225 x 3
275 x 1
315 x 1
365 x 1
405 x 1
belt on + z suit put on backwards
455 x 1
500 x 1
515 x 1
535 x miss (fought hard as hell, didnt get any hip drive)

shrugs:
225 x 12
315 x 12
405 x 12
wraps on
495 x 12
585 x 3 x 1 static holds no wraps
wraps again
585 x 13

seated wide grip cable rows:
150 x 20
200 x 12
240 x 12
250 x 10

standing alternating dumbbell curls:
45's x 12
55 x 2 x 12

simultanious dbell hammer curls:
55 x 2 x 10

weighted abs:
35lbs x 3 x 20

quick and to the point.

squats + posterior chain like crazy on monday then 12 day layoff.

with honor.
tek

[IRBS]

Nice pullin bro!!!

[tek52086]

okay i'm back from a relaxing week and a half in florida and i'm taking off the rest of the week to give myself a full 2 weeks off. i might squat on friday to get the legs back in the game becasue i'm 3 squat workouts behind, but my back and upper body def. need a full 2 weeks.

monday the 25th its gametime.

august 4th is coming sooner then you know it.

the gameplan now is a sun-mon-wed-fri workout done smartly.

im shooting for a 425-500-535 = 1460 in single ply gear if i can get my paws on a titan f6 that fits me OR i'l be able to bench bigger (550+ hopefully) if i use my 2x denim and compete in the 'unlimited gear' division

my supplementation will include:
(i'm not saying brand names becasue its not universal and i dont want to promote anything)
animal pak, animal flex, universal Bcaa stak, brand X test booster, brand X preworkout NO2, brand X creatine/volumizer, brand X fatbuner

right now i am 217 and hopefully after a couple more days of rest i'l be down to 215 so i can start fresh.

its showtime.

[tek52086]

fuck waiting till monday, im squatting tomorrow. il post the workout tom. afternoon

[tek52086]

bodyweight 217. gym 50 minutes.

lets fucking go

[IRBS]

bodyweight 217. gym 50 minutes.

lets fucking go

Hell yeah, he's back...kick some tail bro!!

[Big Wides]

glad to see your back, can't wait to see those squat numbers

[tek52086]

glad to see your back, can't wait to see those squat numbers

haha i wish the numbers were better but there gettin there.


first day back:

rotator cuff:
shoulder horn 5lb dbell 2 sets 20 reps
pendelum twists 5lb dbell 2 sets 15 reps
side rotations 5lb dbell 2 sets 20 reps

lowbar squats 2 inches below parallel with 60lb texas bar
bar x 10
150 x 5
200 x 3
220 x 5
240 x 5
265 x 5
275 x 5
300 x 1 (i cramped up bad, i was too eager and didnt stregch out properly but its okay i'l get it on monday, i shoulda nailed it for 5 today but my hammy's wernt having it)

reverse hyper
140lbs x 3 x 12

chest supported rows:
90 x 12
135 x 12
180 x 12

trap bar shrugs:
225 x 15
315 x 15
365 x 15

standing dumbbell hammer curls:
35s x 20
45's x 15

weighted abs 2 sets of 20 reps with 45lbs

good first day back. again, training smartly this time.
monday squats again weds bench.

thanks for the props guys, it feels great to get back into it.

[IRBS]

haha 300 x 1 (i cramped up bad, i was too eager and didnt stregch out properly but its okay i'l get it on monday, i shoulda nailed it for 5 today but my hammy's wernt having it)



Hey man, youre just getting back after a layoff, no worries, still great work here. If you cramp up, you cramp up...Once you spool back up you'll have the weight back on your back, no doubt.

[tek52086]

hell yeah man, back at it on monday. same weights new attitude

[tek52086]

back at it. good squat day today.
my head really wasnt into it cuz of a breakup yesterday but whatever, i'l shake it off eventually.

it went:

shoulder rehab.
horn/pendelums

60lb texas bar squats 2 inches below parallel:
warmup
work sets
240x5
255x5
275x5
290x5
295x5

gettin there little by little.

green band hypers:
3 sets of 12

seated cable rows:
200x15
210x10
240 x 2 x 10

dbell hammer curls:
60's x 2 x 8

abs circuit
12 hip thrusts, 20 full situps, 40 1/4 situps

bench day on weds.

[IRBS]

back at it. good squat day today.
my head really wasnt into it cuz of a breakup yesterday but whatever, i'l shake it off eventually.

it went:

shoulder rehab.
horn/pendelums

60lb texas bar squats 2 inches below parallel:
warmup
work sets
240x5
255x5
275x5
290x5
295x5

gettin there little by little.

green band hypers:
3 sets of 12

seated cable rows:
200x15
210x10
240 x 2 x 10

dbell hammer curls:
60's x 2 x 8

abs circuit
12 hip thrusts, 20 full situps, 40 1/4 situps

bench day on weds.

Nice squattin bro!

[tek52086]

jumping in the pool to cool off then getting my head straight for my first bench day today in 6 weeks. il post the numbers later.

[tek52086]

good first bench day back
this time i'm training smart.

rotator cuff warmup:
shoulder horn no weight 20 reps, 3lbs 20 reps
pendelum's 3lbs 20 reps each arm.

raw flat bench:
bar x 2 x 12
95 x 6
135 x 5
185 x 5
225 x 3
275 x 1
work sets:
315 x 3
350 x 2
380 x 2

definately where i wanted to be after a month and a half layoff. goes to show that the more your squat/dead goes up, the more your bench does as well.

triceps miniband doubled over single arm pressdowns:
3 sets of 15 each arm

kettlebell extensions:
1 set with 10kg for 15 reps
2 sets of 16kg for 12 reps each

rotator cuff:
shoulder horn 8lbs 1 set of 20 each arm
lying side rotations 8lbs 1 set of 20 each side

abs circuit:
15 hip thrusts, 25 full situps, 25 1/4 situps

good, SMART training day.

speed deadlifts/5x5 squat on friday.

[Big Wides]

not bad at all, almost like you didnt miss a step. keep healthy and training smart. your work ethic will take care of the rest

[tek52086]

back at it again...good quick day. everything was done without a belt

squats with 60lb texas bar: (all weight is plus 15lbs i treated it like it was a 45lb bar when loading weights)
135 x 5
185 x 5
205 x 5
225 x 5
240 x 5
260 x 5
275 x 5

snatch grip speed deadlifts:
135 x 3
225 x 3
275 x 3
work sets
315 x 3 x 3

comp grip/semisumo stance speed deads @ 62.5%
320 x 3 x 1

pullups 3 diff grips 3 sets of 8

seated calves 135 x 2 x 25

shoulder club bells for rotator rehab:
3 sets of 10 with 10lb clubbells
definately different:

glute ham raises: 1 set of 7. (just started these, i hope to improve obviously)

no abs, my core was shot so i did:

rocky balboa keg extensions:
3 sets of 15

down the jersey shore tonight, i'm DD so dont worry fellas. possibly some gpp sunday with the boys at skiba's, depends on how big my sack is.

have a good/safe weekend

[IRBS]

Nice work big man!

[BEASTOFRAGE]

strong work!
TB

[tek52086]

GPP DAY.

my "death sled" is cast iron and weigh's 86lbs unloaded.
today i put a plate on it and dragged it 1500 yards from a belt like a sled dog with only a 30 second break at 750 yards.

130lbs was way too much for that trip, i had to sit down for 5 mins and catch my breath afterwards

i'm so out of shape.

squats tomorrow

[tek52086]

went absolutely nuts today.
late day at work and a few favors afterwords and i didnt get to skiba's till 7:45. quick and precise.
all sets done raw without wraps 2 inches below parallel
squats with 60lb texas bar: (all weight is plus 15lbs for bar)
bar x 5
135 x 5
185 x 5
225 x 5
240 x 5
260 x 5
275 x 5
295 x 5

reverse hyper:
50lbs x 25
75lbs x 2 x 20

crunches: nice and slow
2 sets of 50

doesnt seem like alot but when i was done i had to sit down and drink my bcaa stack and didnt move for a full 10 minutes. it was a run and gun day, and i didnt get slowed down by the sled yesterday which was supprising.

chest day tomorow with bands + kettlebells, i'l try to get some videos becasue i havent in a while

[IRBS]

Nice Squattin bro!

[tek52086]

again nutty day, got all my training set up for pulling/squatting this friday and partying tonight/tomorrow.

bench/assistance day:

crazy bells - (http://asp.elitefts.com/qa/default.asp?qid=46289&tid=101) done on a flat bench.
i used green bands doubled over.
16kg x 2 x 15
32kg x 2 x 12

kettlebell shrugs: 45kg kettlebell 4 sets of 25

kettlebell extensions:3 sets of 40lb kettlebells for 12 reps

bent dumbbell rear delt flys: 20lbs x 2 sets of 20

face pulls with rope
50lbs x 2 sets of 20

bi's:
2 sets hammer curls with 60lb dbells for 8 reps each

standing alternating dumbbell curls: 2 sets of 12

abs circuit.

rotator cuff work 4 sets
clubbell rotator work 2 sets

good fast day got alot of shit done

[IRBS]

I would kill for some kettelbells bro...awesome work!

[tek52086]

I would kill for some kettelbells bro...awesome work!

haha kettlebells make workouts kettlehell.

i hope i can get my paws on a single ply f6 so i can compete single ply at my comp aug. 4th or else im gona have to pull out the denim

[IRBS]

haha kettlebells make workouts kettlehell.

i hope i can get my paws on a single ply f6 so i can compete single ply at my comp aug. 4th or else im gona have to pull out the denim

I just got a single ply F6...still getting used to the shirt though...definately different than raw work

[tek52086]

just spend 6 hours helping my uncle move his entire house into trucks then put all the shit into the new house. i'm more dead then i'd be after a good strong gpp session. tomorrow or sat im pulling/squatting it all depends on when the crews gona be at skibas cuz i need the motivation to pull strong..

[BEASTOFRAGE]

good luck brother! go kick ass!
TB

[tek52086]

haha i did kick some ass today, sled style.

i'm pulling/squatting tomorrow with some of the boys up at skibas so i decided to do an upper body sled day to get the blood pumping and speed up the recovery.

the workout went:

the death sled (85lbs unloaded)
all sets done over a 100 foot marked out strip of grass.

-front chest presses (just sled) down then back with 45 second break in the middle
-rows: (sled + 45lbs) down and back with 45 second break in the middle
- rear delt high pulls (started low and pulled to about ear level and back) sled x down and back with break in the middle

then some plate work.
45lb plate floor press: 1 set of 50
45lb plate double arm pullovers 1 set of 25

then triceps extensions for 100feet with just the sled. my tri's are stil shot from tuesday's workout.

tomorrow i'm doing 5x5 squat and either rack pulls of stiff legs


thanks alot for the props guys, i got 4 weeks to go and i could use all the inspiration i can get

[BEASTOFRAGE]

that's the way to do it brother! keep doin it!
TB

[Big Jawn]

Strong bench bro, progression is what I like to see.

[tek52086]

sick day today at skiba's. got my squats and deads in and i was pleased.
i trained with another up and coming lifter Dan Lobue who competes at 242 and has a 640-380-585 @ 21 years old Raw.

squats 5x5:
bar x 15
135 x 5
185 x 5
240 x 5
260 x 5
275 x 5
295 x 5
335 x 3 Click here to watch 335-squat-tripple (http://media.putfile.com/335-squat-tripple)

band platform pulls: (130lbs of tension at the top)
135 x 3
135 + band x 3
185 + band x 3
225 + band x 3
315 + band x 3 Click here to watch 315--130band-tension-tripple (http://media.putfile.com/315--130band-tension-tripple)
z suit + belt
405 + band x miss
405 + band x miss
Z suit + belt
455 single, an easy way to get used to the suit again. next week i'l add 20-40lbs depending on how i feel but the weight flew. Click here to watch 455-single-ply-suit-single-pull (http://media.putfile.com/455-single-ply-suit-single-pull)

basically what it comes down to is that my speed is NOT the issue, my midrange strength/lockout strength needs work and i will focus on that the next 2 weeks of training. my squats are pitiful but are slowly but surely improving, the rack was a little too high and was pushing me forward on that set but atleast i was hitting depht.


close grip pulldowns
5 sets of 15 with 150lbs

pulldown abs:
2 sets of 35 with 35lbs

good strong day.
speed bench on monday.

[BEASTOFRAGE]

yea...u were hittin depth no question brother! kickass job! your deads are on point too!
TB

[tek52086]

first day back in the shirt in 8 weeks... not that bad but i definately lost some lockout strength...stil had an okay though.

shirt: Inzer single ply standard denim open back with grid stitched chest plate

bar x 3
135 x 5
185 x 5
225 x 3
275 x 1
315 x 1
shirt on
405 x 3
455 x 1 Click here to watch 455-single-ply-denim-bench- (http://media.putfile.com/455-single-ply-denim-bench-)
shirt off
4 board
405 x 3
425 x 3

kettlebell extensions
32lbs x 1 set of 12
40lbs x 2 sets of 10

chest supported rows
135 x 2 x 15
180 x 1 x 10

abs circuit

5lb club bell work:
5 sets of 'iron cross' for shoulder rehab, il post some videos sometime


obv. my bench isnt what it was 8 weeks ago but then again 455 for a single after a 2 month layoff isnt half bad drug free @ 220 in my opinion. I didnt get in the double ply because i wanted my joints/cns to get used to having some weight applied because thats the heaviest ive gone in 60 days...BUT there's definate room for improvement and i got a long way to go to 600...

weds is 5x5 squat..

[Big Wides]

looking good, that seemed kinda easy. soild workout

[BEASTOFRAGE]

great work bro! keep it up!
TB

[IRBS]

nice session bro!

[tek52086]

got alot to do with work this week so i had to get the 5x5 squat in today.

it went:

bar x 2 x 5
135 x 5
185 x 5
work sets
225 x 5
240 x 5
260 x 5
i needed to use the belt i was shot from benching yesterday
275 x 5
300 x 5

prowler!
120 foot city block.
2 trips down and back empty prowler wiht 45 second break in between
50lbs 2 trips down and back with 1 minute in between

it was 95 out today so this was brutal. the prowler is intense.
read this article by marc bartley. http://www.elitefts.com/documents/prowler_envy.htm

dumbbell hammer curls:
50's for 3 sets of 12

reverse hyper:
1 set of 25 with 75lbs just to get the blood pumping.

im beat to piss. thank god i get 3 days off now but work in 90+ degree weather.

[IRBS]

im jealous...wish we had a prowler!! Nice work bro!

[BEASTOFRAGE]

that conditioning is goin to payoff pretty soon brother! great job!
TB

[hjayss]

Yeah that 455 looked easy as hell prob coould have sqeezed out about 3 more especially with that big guy behind you etting you amped like that can I borrow him on bench day lol...

[tek52086]

especially with that big guy behind you etting you amped like that can I borrow him on bench day lol...

Henri Skiba (pronounced on-ray) is a great coach, training partner and friend. Hese a positive force in the gym and i feel is part of a dying breed oldschool charasmatic lifters like Ed Coan, Jim Sullivan and Anthony Clark. Skibs is very humble and will never bad mouth anybody. He is a high school teacher and has tons of young guys in the gym getting into the sport, smartly, and steering them away from drugs and the street. I am very lucky to know him and to call Skiba's Barbell Club my home gym.


on another note...

shitty week at work, im staying in tonight and getting lots of sleep. tomorrow afternoon 5x5 squats and pulling.. 3 weeks to go.

[tek52086]

well i went in today thinking i was just going to be doing 5x5 and some rack pulls and getting out of there, qucik and simple day. i was wrong again haha.

clubbell work: 2 sets of 20 with 5lb clubbells, these things are saving my shoulders big time


5x5 squat:
bar x 5
155 x 5
205 x 5
240 x 5
260 x 5
275 x 5
295 x 5
315 x 5

rack pulls, set 3 inches below my knees:
135 x 3
225 x 3
315 x 3
z suit on belt on
405 x 3
495 x 3
535 x 1 Click here to watch 535-rack-pull-z-suit (http://media.putfile.com/535-rack-pull-z-suit)

just as i thought i was done, Skiba walks in the door with the size 38 Inzer Max DL suit hese been looking all over for me.... SO back to pulling

i did 1 set of rack pulls with MAX DL to feel the different groove:
no belt 405 x 3

decided to get some full range work in because i need to learn this new suit, and because im completely out of my mind so it went:

Single Ply INZER MAX DL:
245 x 1 no belt
335 x 1 no belt
425 x 1 belt
500 x 1 belt (they told me they were loading up 475 so i ran up to the bar, pulled and got it then they told me that i had smoked my opener for the meet)

i am MORE then ready to pull 550 in this meet, hitting my opener after 8 work sets says so in my opinion.

palms in wide grip lat pull downs:
120 x 20
150 x 15
170 x 15
200 x 9

prowler work done with the horizontal handles:
empty prowler 120 feet x 2, 45 second break between flights
prowler + 50lbs 120 feet x 2, 45 second break

drank my Bcaa stak and passed out on the bench for 15 minutes, then did some cooldown flexibility stuff.

bench on monday, im doing some 'post max effort day' work tomorrow involving a soccer field and lots of bodyweight excercises... i'l post that then.

[BEASTOFRAGE]

go ahead...UNLEASH HELL brother!
TB

[Pokoritel]

What is a prowler?

[tek52086]

What is a prowler?

the prowler is a tool used for rehab and general physical preperation, like a sled except you push and or pull it.
it is argueably one of the hardest types of gpp.
read about it
http://www.elitefts.com/documents/prowler_envy.htm

[tek52086]

good solid bench day today, even though im stil beat up from pulling this past sat.

clubbell warmup: 2 sets of 15

bench:
bar x 8
95 x 5
135 x 3
185 x 3
225 x 3
275 x 1
315 x 1
inzer single denim/belt/wraps
405 x 1 didnt touch, 1 inch
435 x 1 SMOKE SHOW (this is my opener in my contest)
465 x 1 GOT IT
shirt off, just wraps no belt
5 board
415 x 3
435 x 3
465 x 1

kettlebell extensions
4 sets of 12 with 16kg kettlebells just to get a nice pump and get blood in the area

face pulls
40 x 20
50 x 2 x 20

abs circuit:
15 thursts, 25 situps, 25 crunches

good day, feel strong and solid. squatting on weds.

[Toni69]

Your lifts are nothing short of outstanding!

AWESOME!!!!

BTW, that prowler tool you use..I checked that link you provided..that's sick! What do you do? Push and pull that in the street? Thats crazy! Crazy but very cool!

[IRBS]

kickass benchin bro. Smoke that opener!!!

[tek52086]

thanks for the props guys/gals.


i felt beat to piss today so instead of just hanging out and not training, i decided to look around for an 'active recovery day workout'.
so it went:

cones placed 100 feet.
-high knee walk
-walking lunges
-single leg bendovers
-lateral lunge with squat
-spiderman
-bear crawl
-lunge with twist

i did that nonstop from each excercise to the next, that got my blood pumping very quicly.

then i did

-carioca up the entire field and back
-high knee walk with 'butt kicks' back
- two medium paced laps around the field

then 20 minutes of stretching EVERYTHING.

good recovery day, im going to use this more often but add to it when it comes time for conditioning

[tek52086]

my back still hurts from saturday, thats how much i killed myself.
today all squat sets above 200 were done with a belt becasue i think i owe it to myself after the shit i do haha.

it went:

clubbell warm up. 1 set of 50, different excercises

squats with texas bar
bar x 2 x 5
150 x 5
200 x 3
belt on
240 x 1
work sets
260 x 5
275 x 5
295 x 5
z suit on
320 x 5
z suit, wraps
350 x 3 (i had 5 in me but i dont want to leave it all in the gym)

glute ham raises wernt happening, i did 2 sets of 4 reps and my back was yelling at me so i opt. out

seated calf raises:
140 x 20
185 x 20

kettlebell shrugs with 40kg kettlebell
3 slow sets of 25

simultanious dumbbell hammer curls
35's x 2 sets of 20

pulldown abs:
55 x 2 x 20

got my squat reps in, with depht, and i trippled 15lbs more then my opener in 2 weeks. good enough for me.

[IRBS]

my back still hurts from saturday, thats how much i killed myself.
today all squat sets above 200 were done with a belt becasue i think i owe it to myself after the shit i do haha.

it went:

clubbell warm up. 1 set of 50, different excercises

squats with texas bar
bar x 2 x 5
150 x 5
200 x 3
belt on
240 x 1
work sets
260 x 5
275 x 5
295 x 5
z suit on
320 x 5
z suit, wraps
350 x 3 (i had 5 in me but i dont want to leave it all in the gym)

glute ham raises wernt happening, i did 2 sets of 4 reps and my back was yelling at me so i opt. out

seated calf raises:
140 x 20
185 x 20

kettlebell shrugs with 40kg kettlebell
3 slow sets of 25

simultanious dumbbell hammer curls
35's x 2 sets of 20

pulldown abs:
55 x 2 x 20

got my squat reps in, with depht, and i trippled 15lbs more then my opener in 2 weeks. good enough for me.

Good session bro

[tek52086]

i'm so out of shape i had to do something today.

i did the same dynamic warmup as the other day
cones placed 100 feet.
-high knee walk
-walking lunges
-single leg bendovers
-lateral lunge with squat
-spiderman
-bear crawl
-lunge with twist

i did that nonstop from each excercise to the next, that got my blood pumping very quicly.

now heres the conditioning.

Soccer field hell circuit:
start at one goal and 75% run to each corner.
corner 1: prisoner squats x 20
corner 2: pushups x 15
corner 3: jump squats x 12
corner 4: pushup rotations x 8 each side
2 minute break
corner 1: burpees x 12
corner 2: lunges x 12
corner 3: pushups x 25
corner 4: mountain climbers x 15

wow. thats tough.

GPP upper body sled work:

empty sled (85lbs):
chest press x 3 x 20 presses
rear delt high pulls x 3 x 12

damn i'm out of shape.

squats this weekend sometime depending on what mahem i cause, i'm goin to philly on friday and nyc on sat. oh boyyy.

[Pokoritel]

Very intresting session. Does that have to do with powerlifting in any way...I am guessin yes since your a powerlifter. Do you recomend I do something like that or should I stick with the program you gave me. Also, have fun in philly and nyc. Peace

[IRBS]

Very intresting session. Does that have to do with powerlifting in any way...I am guessin yes since your a powerlifter. Do you recomend I do something like that or should I stick with the program you gave me. Also, have fun in philly and nyc. Peace

GPP...cant go wrong with some GPP

[tek52086]

Very intresting session. Does that have to do with powerlifting in any way...I am guessin yes since your a powerlifter. Do you recomend I do something like that or should I stick with the program you gave me. Also, have fun in philly and nyc. Peace


well one word answer, no. but let me explain.


i jumped from 210 to 220 in 6 months of hard work and lots of food food while keeping my body fat between 9-11%. this is odd for a powerlifter but i want to have as much usable mass on my frame when i compete. the past 10 weeks prepping for this contest i completely cut out my running 3 times a week just because my knees could not take it. Now that im 2 weeks out and cutting back the training volume i think i'm ready to handle some.
The circuit i do is a form of GPP in the truest sense, it aims and increasing conditioning and cardio without overtirring.

If you are going to get into sled dragging or just any kind of gpp cardio (which i highly recomend) then i say you start slow once or twice a week and build up gradually.

I train not only for powerlifting but to keep me ready once i get called by a police department for a physical test, so i need to be in two completely different kinds of shape year round. What i do is a median between the two, mostly power oriented, but when i feel i need extra cardio or when contest time gets closer and the over training volume decreases, i have time and energy for such endeavours.

Whenever i get to squatting next il post the results.

[tek52086]

philly didnt happen, we went to westchester PA and it was just as much fun.
wayyy too many juiceheads there, i felt little at 5'11 222 haha.



todays workout was stronger then ever.

texas bar raw squats with belt:
bar x 12
150 x 5
200 x 5
240 x 5
260 x 5
275 x 5
315 x 5

platform average band speed pulls:
about 140lbs of tension at the top.
band + 135 x 3
band + 185 x 3
band + 185 x 3
band + 235 x 3
band + 235 x 3

very good speed today which i really didnt expect but i feel prepared and i'm 2 weeks out.

reverse hypers
110lbs x 3 x 12

seated cable rows:
200 x 12
240 x 2 x 12

bi's abs calves circuit:
first circuit: ex bar curl 95lbs x 15 reps, 20 pulldown crunches with 50lbs, 20 calf raises with 135lbs
second circuit: ex bar curl 115lbs x 15 reps, 25 pulldown crunches with 50lbs, 25 calf raises with 135lbs

webster hall in nyc tonight for open bar 10-3am :-O !!!!

bench monday.

[BEASTOFRAGE]

kickass work brother!
TB

[tek52086]

big day. got my personal training certification and i applied for liability insurance so i should be rocking and rolling in a week or so and i hit a good speed bench day setting me up for next week's contest.

clubbell warmup 2 sets of 20

flat speed bench:
bar x 2 x 8
95 x 2 x 5
135 x 3
185 x 3
185 + 60lbs of chains 8 sets of 3

felt Very good.

kettlebell extensions
30's x 12
40's x 12
50's x 10

crazy bells:
16kg kettlebell with green bands for 3 sets of 20

rocky keg extensions: 3 sets of 10

pulldown abs: 2 sets of 20 with 35lbs.

quick and to the point plus i helped some guys out that im going to be training the next few months, that explains the getting certified and insured.

weds squats, friday ME bench and hitting my opener.

[tek52086]

today was my last max effort squat before my show next saturday and it couldnt have gone any better.

60lb texas bar squats
bar x 5
bar x 5
150 x 5
200 x 3
240 x 3
briefs on
260 x 5
275 x 5
briefs + z suit straps down
290 x 5
straps up
315 x 5
335 x 5
knee wraps, brief's, z suit straps up:
350 x 6 NEW PR!!!
350 is my opener next week, i think a 450 squat is completely do-able.

hyperextensions
2 sets of 20

rocky IV bench vups
1 set of 7
1 set of 3

done.
happy.
exhausted.

bench opener @ 435 on friday then chill time till august 4th.

[BEASTOFRAGE]

great work brother! congrats on the certification!
TB

[tek52086]

sorry i didnt post yesterday, my buddy came back from his marine base in north carolina for the weekend so we bbq'ed all night.

friday went:
clubbell warm up: 2 sets of 20

flat bench:
bar x 2 x 5
95 x 5
135 x 3
185 x 3
225 x 3
275 x 1
315 x 1
inzer standard denim
405 x 1 didnt touch
435 x 1 hit the rep
shirt off
135 x 3 x 1 just to get my arch and form down


pulldown abs:
3 sets of 12 with 50lbs


Wasnt really motivated at all yesterday, im just beat up from the past 9 weeks and need to chill out. Monday im squatting light to keep my back in shape for saturday. My diet is in check and i started the creatine ethyl ester at 7 grams a day. Looks pretty good for my show next sat.

[BEASTOFRAGE]

have u taken a deload week yet? sounds like u need to...cause your approachin complete burnout....still nice job bro!
TB

[tek52086]

the way i waved my bench and squat's works out so this week was my deload week.
i gave myself 15 days rest for my max effort squat and 8 days rest for my bench. this is more then enough time for me and i'm hoping to have a good pr setting day

[tek52086]

today i did some light squats to depth just to get some blood in the area and i helped out around the gym with the younger guys.

bar x 12
150 x 3
240 x 3

thats it.
to the point and to depth.

showtime saturday, il post again before it.
time to heal up and get mentally ready.

[IRBS]

today i did some light squats to depth just to get some blood in the area and i helped out around the gym with the younger guys.

bar x 12
150 x 3
240 x 3

thats it.
to the point and to depth.

showtime saturday, il post again before it.
time to heal up and get mentally ready.

Good luck tek...go kill it!

[BEASTOFRAGE]

don't demand brother...take what's yours!
TB

[tek52086]

i took off from work yesterday and today and went down the jersey shore with a pretty hot philly girl. bad mistake. im down to 215lbs, i didnt get sunburn but i just feel like piss. today since noon ive drank 1 gallon of water and 1/2 a gallon of gatorade. my back hurts from laying on the sand and sharing a twin sized bed with a 4'10" brunette knockout. haha.

im getting extra rest tonight and getting to weigh in's right at 5pm when it opens then its chow time. il post again tomorrow night, im anxious to see how the competitive field is going to be.

[IRBS]

i took off from work yesterday and today and went down the jersey shore with a pretty hot philly girl. bad mistake. im down to 215lbs, i didnt get sunburn but i just feel like piss. today since noon ive drank 1 gallon of water and 1/2 a gallon of gatorade. my back hurts from laying on the sand and sharing a twin sized bed with a 4'10" brunette knockout. haha.

im getting extra rest tonight and getting to weigh in's right at 5pm when it opens then its chow time. il post again tomorrow night, im anxious to see how the competitive field is going to be.


LOL, at least you got the blood flowing bro!

Good luck bro, tear it up!

[Pokoritel]

Good luck at your comp. I am sure your going to beat all your records. Peace

[tek52086]

weighed in at 219.9. cutting it pretty close but i made it.
bedtime now. PR time tomorrow. il post the results with videos and all.

[curran]

good luck bro...rip that shit up!!!!!!

[tek52086]

1370 total. good fight. 405 squat, 435 bench, 530 deadlift.
posting a whole thread on the meet.
2 weeks off then showtime again in october.

[curran]

are thoes lifts aw or suited?? either way sick lifts buddy!!

[tek52086]

single ply z suit for the squat, single ply inzer standard denim for the bench and single ply inzer max DL. so i guess single ply? haha

[curran]

thats sweet man!!..those are some impressive numbers, very impressive

im goign to compete too, but im going raw

[tek52086]

back today for 15 mins of cardio, walking on an incline.
3 sets of 5 on the glute ham raise
1 set of 50 crunches.

monday i'm back in the ring, il be 9 weeks out from Iron Assalyum in NY state.

[tek52086]

i went out today to this cheap fried chicken place in the ghetto in perth amboy nj. i spent 9 dollars and got 12 buffalo wings, a double cheeseburger, 4 mozzarella sticks, small fries and a diet coke and took care of it like nobodys business... ahhh off weeks....


i just dropped 150 on my supplement regieme for this next training cycle, shock therapy, test booster, fat burner and bcaa stak and 3 tubs of muscle milk. i cant wait to get back in the saddle monday.


I'm doing the same 5x5 squat routine with new percentages on mon and fri, coan/phillipi deadlift routine on friday after squats and i may just stick with a metal millitia bench template all rolled into one day on weds but thats still up in the air.

peace- tek

[hjayss]

THOSE ARE SOME SOLID ASS NUMBERS BRO...Hard work and dedication has payed off for you indeed...

[tek52086]

THOSE ARE SOME SOLID ASS NUMBERS BRO...Hard work and dedication has payed off for you indeed...

thanks alot man.
if i had hit my 3rd attempts on my lifts i would have had a 1470 total.
i want 1550 BAD in october and im gonna do it.

[tek52086]

my bench template:
i decided to break down metal militia bench training:
metal militia in a nutshell is 2 days a week, 1 day raw and 1-2-3-4 board, and the next day close grip and shirted with high end boards and lockouts.

training metal militia to a T as a drug free athlete would burn me out in a week and a half so ive decided..
i can only bench 1 time a week because thats just how my body heals up and im not looking for rotator cuff problems down the road so heres what im going to do.

Week 1: Metal Militia Raw day as prescribed
Week 2: Metal Militia Shirted Day as prescribed
Week 3: No Benching, deload week.
Week 4: begin with week 1 again. exc, exc.

I know how much stress my body is capable of taking so i think this would be the most effective way of training my bench....anybody else have any thoughts on this?

[-Define Your Self-]

yo tom-- you know you set the npf jersey single ply bench record on sat.? and i actually set all the records for my class that day too... haha- awesome to find stuff when your bored.. congrats man.

[tek52086]

haha that weak ass bench of mine?? (no sarcasm, it sucked)

[tek52086]

first day back in the saddle and it felt fucking awesome.

im doing the same 5x5 squat routine so over 9 weeks it starts at 35-40% then works up to 95-105% so dont laugh at the numbers now, they'l come with time and i'l peak just right.

squats with texas bar:
bar x 10
150 x 5
165 x 5
185 x 5
200 x 5
240 x 5

reverse hyper:
90 x 3 x 12

seated cable rows:
250 x 2 x 12

grip work: 12lb clubbell wrist curls: 3 sets of 20

shoulder rehab: clubbell 5lb: 2 sets of 20

bi's: hammers curls: 55x 2 x 12

abs: full situps 20, 20, 12. Hip thrusts: 12, 12, 12

cool down.

took it easy on the volume cuz i gotta bench tomororw becasue i have to take care of some things on weds night and wont be able to train.
i started supplementing with muscle milk, storm, shock therapy and test booster along with animal pak (the pak is a mainstay and i will always take it).

i left the gym not beat to piss and ready to go again tomorrow so il post those results.

[tek52086]

i'm going to start recording bodyweight, which im taking first thing in the morning before i hop in the shower.

BW: 218


first bench day back, trying my metal militia template.
heres how it went:

clubbell warmup: 5lb clubbell

raw flat bench:
bar x 10
95 x 6
135 x 6
185 x 3
225 x 3
275 x 3
315 x 3
365 x 3
1 board: 380 x 3
2 board: 385 x 3
despite my want to go and finish with the 3 board, skiba talked me out of it explaining to me that a drug-free athlete doing the MM template has to adapt to it SO il save the 3 board for my next raw workout in 3 weeks.

next week is shirted training + lockouts, i explained my variation of the template in an earlier post if you are confused.


assistance work:
rope pressdowns:
40 x 20, 50 x 20

lat pulldowns:
120 x 10
140 x 10
160 x 10
180 x 10

trap bar shrugs:
1 set of 60 with 135lbs
1 set of 40 with 135lbs

i didnt go overboard on the traps cuz i have to pull heavy fridays with the coan routine and i dont want to burn myself out.

good, strong workout.

[tek52086]

5x5 + pulling.

strong quick day. coan deadlift routine is a ball buster for sure.

5x5 raw squat:
160 x 5
185 x 5
200 x 5
225 x 5
240 x 5

coan deadlift routine @ 75%
135 x 3
225 x 3
315 x 1
365 x 1
belt on:
425 x 2 (work set @ 75%)

speed deads no belt:
335 x 8 x 3
(that was the brutal part:

coan conditioning routine:
stiff leg deads: 3 sets 135, 155, 175 8 reps of each
bent over rows: 3 sets 135, 155, 175 8 reps of each
close grip pulldowns: 150 x 3 x 8
good morning machine: miniband + 90lbs 3 sets of 8

i did each excercise, waited 2 minutes then did the circuit 2 times through again. it was tough but it definately does condition you.

tomorrow im doing an active recovery day with some soccer field circuit training.
peace.
tek.

[The_Dude]

Good work there tek. Nice volume. Deads are looking good. Keep up the excellent work bro.

[tek52086]

Good work there tek. Nice volume. Deads are looking good. Keep up the excellent work bro.

thanks man, i think 575 is going to be a reality this october.


Today we did some conditioning.

10 minutes @ 3.5mph on 4* incline on treadmill.. THEN

SOCCER FIELD DEATH CIRCUIT:
dynamic warmup in the box:
high knees, walking lunges, butt kicks, caricoca, agility slides to left and right.
THEN:

2 laps around the field.
2 minute break.


DEATH CIRCUIT:
corner 1: 15 prisoner squats
corner 2: 15 pushups
corner 3: 15 squat jumps
corner 4: 10 burpees
1 minute break
corner 5: 15 mountain climbers
corner 6: 10 left hand stagger pushups
corner 7: 10 lunges
corner 8: 10 right hand stagger pushups

DID THIS CIRCUIT TWICE!! Try it, 75% jog to each corner and do the excercise, it will WHIP anybody into shape for sure.

REST REST REST, Chiropractor Tomorrow, Squats Monday.

peace, tek

[tek52086]

chiropractor xrayed me and said i need to see him 2-3 times a week for atleast a couple of months. he said that from the pain im describing i may be in the beginning, VERY BEGINNING stages of T3 Syndrome which is a serious condition resulting from arching so hard on the bench. but this diagnosis was given before any xrays and he will have those in front of him on monday morning at 7:30. he said minor adjustments will reverse what i have done so far but let's get a look at the x rays first.

he also asked me right off the bat if i was juicing hahahahha. i LOVE when people ask. because i just snicker and say, "no doc, im 21 and prob running 1000ng/dL baseline test naturally". hahahahahha

peaceee,
tek

[tek52086]

training at skibas never lets me down. im glad to be part of the crew
today was 5x5 squats day and assistance work.


good news, my back isnt fucked up, im just stiff and need to be adjusted 2 times a week from now till foreverr..so thats not that bad haha.

it went:

squats:
bar x 12
150 x 5
single ply briefs to save my hips, no belt though:
185 x 5
205 x 5
225 x 5
245 x 5
265 x 5

i love this 5x5 routine becasue it doesnt beat you up early in the cycle, by week 8 il be rocking and rolling with work sets in the 85-95%

reverse hypers:
200lbs x 3 x 12 (THESE WERE TOUGH)

pullups:
2 sets of 10
didnt go crazy on the volume because of heavy benching on weds.

rotator cuff clubbell work
3 sets of 20 with 7.5lb clubbells, i love these. i do behind the neck work and the "iron cross" il do some videos this week

grip work with 15lb clubbells, 3 sets of wrist curls

bi's, simultanus hammer curls: 50 x 12, 60 x 10, 65 x 8
ez bar curls: 95 x 1 set of 25 reps

abs: 3 sets of full situps, 30, 20, 17.

i cramped up bad in the abs so i just spent the rest of the time working out the tightness in my core and i laid down on the keg to loosen up my lower back for the big benching to come later this week.


tomorrow if theres nobody on the carteret municipal astroturf soccer field il do more of the death circuit and if its occupied then sled or treadmill.

peace. tek.

[tek52086]

lower body soccer field circuit today. I did jumping jacks instead of the upper body work because im benching very big tomorrow but still wanted to get in my conditioning.

dynamic warmup: 20 yard distance.
butt kicks, high knees, walking lunges, side shuffles to each side, agility to the left and right
50 yard distance:
carioca x 1 set each side

2 laps around soccer field
then

lower body circuit:
corner 1: prisoner squats x 20
corner 2: jumping jacks x 12
corner 3: squat jumps x 15
corner 4: jumping jacks x 12
corner 5: mountain climbers x 15
corner 6: jumping jacks x 12
corner 7: lunges x 15
corner 8: jumping jacks x 12

wow. this is very exhausting.

i cooled down and did some flexibility work on the keg back at skibas.

Metal militia shirted bench day tomorrow. boo yeah

[BEASTOFRAGE]

glad to hear the back issue wasn't serious bro...great work!
TB

[tek52086]

fucking smoke show today with the bench and the metal militia template.

HUGE PR DAY! I wish i had the camera.

warm up.
close grip bench:
135 x 5
185 x 3
225 x 3
275 x 3
315 x 3
shirt on (inzer 2x denim grid stitched)
405 x 5 (4 inches)
500 x 3 (2 inches) PR!!
545 x 2 (1 inch) PR!!
570!!! (just barely touched!!!!) x 1 HUGE PR!!

raw board work:
4 board: 385 x 3
5 board: 425 x 3
6 board: 455 x 3, 475 x 3 PR!!

Blew myself away today, i just was in the zone.

assistance work:
lat pull downs: 130 x 10, 150 x10, 170 x 10, 190 x 10
triceps rope pressdowns: 30 x 20, 40 x 20, 50 x 20


wow.
i didnt think i had it in me, i wish i had the camera but the new shirt and great crew at skiba's really helped me smoke up some new PR's..

i got a new tattoo too, a Claddagh on my chest with a shamrock around it.
looks sick.

[tek52086]

glenn j (define your self) came up to skibas to train with us, sick day.

safety squat bar squats:
bar x 2 x 5
115 x 5
155 x 5
205 x 5
225 x 5
245 x 5
265 x 5
285 x 5
good depth good form.

deads:
bar x 5
135 x 5
185 x 3
225 x 3
315 x 1
405 x 1 ( suit on straps down)
450 x 2 full gear (80% now, next week is 85% then it backs down)

speed deads:
365 x 3 x 3 raw

coan circuit:
stiff leg deads, bent over rows, close grip pulldowns, back attack machine, 3 sets of 8 each with 2 mins between the circuits.

Bulgarian "Get-Up's" done with a 10lb kettlebell, these are sick for the abs 2 sets of 10 each side, il video it up this week.

good strong day, glenn puked, then we ate and talked about powerlifting, women and partying which are the only things on the minds of powerlifters between the age of 18 and 24 hahahha

il be back at it on monday.
peace.
tek

[tek52086]

alot of random accessory work today because my hips are still shot from saturday.. the workout went:


squats:
bar x 12
150 x 5
240 x 20** high reps to get the blood in the area for recovery

reverse hyper extensions:
220 x 3 x 8 (tough sets)

Kettlebell Snatches:
50lb x 8 reps each side
32kg (64lbs) x 5 each
40kg (84ish) x 2 sets of 3* Huge PR. I recorded it on my cell phone i wish i had my regular camera

calf raises:
100 x 3 x 30

sled drag:
2 plates, forward and backwards 100 feet
3 plates, forward and bakcwards 100 feet
4 plates forward and backwards 100 feet.

death.

dumbbell hammer curls: 60 x 8, 65 x 8
supersetted with 3 sets of miniband face pulls for sets of 20

bulgarian get-ups:
16kg kettlebell:
3 sets of 8 each side


rotator rehab.
shoulder horn. 1 set of 20
iron cross with 5lb clubbell: 1 set of 20

alot of random accessory work + gpp and a good high rep squat set. good workout.

deload week for the bench so maybe some light crazy bells or dbell presses weds. then friday is high octane pulling and 5x5 squatting.

peace.
tek

[Pokoritel]

570 holy shit man. That is awesome bro. Your benching is just amazing. One day I am gonna smoke those numbers too. Peace

[tek52086]

570 holy shit man. That is awesome bro. Your benching is just amazing. One day I am gonna smoke those numbers too. Peace

i know man,my new shirt is sick. if i can learn it then 600 is do-able in the near future.
thanks for the props.
tek.

[Pokoritel]

I asked this qeustion on another thread I thought I might just ask you since your such a good bencher. What is the difference between all these bench shirts? Does it matter which one I get. What would you recomend for a first shirt for myself. By the time I save up money for a shirt it should be a few months. I was thinking about getting the Rage for the bench, INZER Hardcore for squats, and the Max DL for deadlifting. What do you think?

[tek52086]

my first shirt was an inzer standard single ply denim shirt.
it gave me 50lbs, it was a good learning shirt but i shouldnt have spent 100 on it. i should have gotten a used shirt off of ebay.

in my opinion, you dont get stronger in bench shirts, thats why i like the metal militia template compared to west side becasue it focuses on raw work to build strength and top end work to get the most out of the shirt.

if you arent benching 315 for atleast a tripple at your size then in my opinion you arent ready for a shirt.

a shirt does not instantly make you stronger, as a beginner, you may put 50-150lbs on your bench once you learn the shirt then when you get stronger and get stronger shirts (multiple ply's, grid stitched, radical cuts, exc exc..) then you can have a much larger carryover. many of the top benchers have a 300lb+ carryover.

personally, i waited until i had a 400 raw bench before i got a shirt and even then with a single ply shirt i was only getting 50-75 lbs out of it.

now that i have a better shirt i'm getting 170lbs out of the shirt and theres still much more work to do.


In terms of squat and deadlift suits it's the same concept.

Take this phrase and interpret it:

You cant hop into a Ferarri (Canvas Squat Suit) if you cant drive stick (squat atleast twice your body weight with good form) and then expect to win the indy 500 (get a good carryover from the suit and benefit from it).



i hope i was some help and answered some questions

[Pokoritel]

I understand what your saying tek. I can squat and deadlift double my weight. Its the bench thats driving me mad. I weigh 217 lbs now and I still can hit 3 plates. I am going to do what you did. I am going to bust my ass and train until I hit a 405 lbs x 1 rep raw....thats only gonna make me work harder. Thanks bro.

[Pokoritel]

Can you be more detailed on the metal militia template. What is it? If its gonne benefit me more I should just do it I guess. Once again thanks tek.

[tek52086]

http://www.metalmilitia.net/index_files/Page517.htm


read and be enlightened brother.
- tek.







As far as training... i May be heading out to pittsburgh this weekend to see the girlfriend so westside barbell may be happening on sunday... because of this today:

speed bench 3 inch fat bar:
bar x 3
95 x 3
135 x 3
135 + 90lbs of chains 6 x 3
not too much volume just to get a pump and some blood in the area

kettlebell triceps:
3 sets of 15 with 16kg kettlebell

prowler side twists
2 sets of 20 with 25lbs

face pulls with milibands: 2 sets of 20

not alot of volume or anything.

pulling tomorrow possibly because of this weekend excursion out to western PA and possibly ohio.

il keep u posted.

[BEASTOFRAGE]

kickass brother...let us know how it goes at WSB...
TB

[Pokoritel]

Your going to train at westside barbell. Can anyone go there? I read that ppl can only come by invitation. Maybe sometime in the future I would love to go there myself.

[tek52086]

kickass brother...let us know how it goes at WSB...
TB

Your going to train at westside barbell. Can anyone go there? I read that ppl can only come by invitation. Maybe sometime in the future I would love to go there myself.

Well im not going to see the girl so no WSB this weekend at least. Possibly in a few weeks.

To be honest, i wasnt mentally into it at all today for that reason. Stress can kill your training be it job, family, girlfriend/boyfriend/whatever your into. Stress can kill your desires, never let them. Face your demons, i did today despite being a mess emotionally..

I read it somewhere on this website in the articles something to the effect of...
"Everyone has bad days, but if you make it to the gym you should never have a bad day. If you even make it to the gym you gotta look at yourself in the mirror and say, i made it here this far so i might as well fucking train and not puss out."
And i didnt puss out today.



Today I didnt have my gym bag. The whole workout was done in dickies work pants and my black chuck taylors that are covered in grease. No belt, no gear, just chalk and fucking balls. It was noon and nobody was in the gym, just me and the Papa Roach i was blasting out of the stereo.

The workout went:

warmup.
deadlifts:
bar x 15
245 x 2 x 3
335 x 3
425 x 2
480 x 1

i was supposed to double 480 but i wasnt into it at all mentally and i ripped a good 1 inch chunk of skin off my right hand. , 480 felt like 750 today. but i didnt bitch, i just stripped the bar down, got duct tape and toilet paper and bandaged up what was bleeding and kept going..

coan circuit:
stiff leg deads (185lbs), bent over barbell rows (185lbs), close grip pulldowns (160lbs), back attack goodmorning machine (1 plate plus doubled over mini band).
hit that for 3 circuits of 8 reps each.

hammer curls:
60's x 2 sets of 8

alternating bicept curls:
35's x 2 sets of 12

weighted ab pulldowns
35lbs x 30
45lbs x 3 sets of 15.

I sat there after the workout and drank my cytomax/bcaa stak postworkout drink and really thought alot about my self and my life.


I started this log to chart my progress to an elite total in powerlifting, and im starting to realize just how an endevour like this can shape you into a better human being, stronger both physically and mentally and to help you see who and what is important to you and who and what is bringing you down.

Take from that what you can. I'm going to do cardio tomorrow and squat on sunday with the boys at skibas.

peace.
tek

[IRBS]

Good stuff bro...the words and the lifting...

[Pokoritel]

That was a killer session. 480 x 1 with no gear...holy shit.

[hjayss]

Leave some weights for everbody else to use...lol...Just peeped the myspace bro that is some sick lifting...solid log going on here sorry I had not checked b4...

[tek52086]

Good stuff bro...the words and the lifting...

thanks for the encouragement.

That was a killer session. 480 x 1 with no gear...holy shit.

man i wish i thought the same, a 480 raw double would have been better though but i just didnt have the gas that day

Leave some weights for everbody else to use...lol...Just peeped the myspace bro that is some sick lifting...solid log going on here sorry I had not checked b4...

ha well you should hit my log up more often man, right now the plan is stay at 220 and get lean and strong. so stay with me on my journey.
thanks for the props.





On Sunday i'm going to bench at Southside in PA. I'm looking forward to posting some huge numbers.

- tek

[BEASTOFRAGE]

truly badass session...480 raw in dickies and chucks!
TB

[tek52086]

went out to train at Southside with Brian Weston and his crew.
What a great group they have out there. Big Gene was sick so i didnt get to meet him but i met the rest of the group which was awesome.

I benched today, i wish i did better but i switched to a thin belt from a 4 inch power belt and had to make some adjustments with my setup.
it went:
bar x 3
135 x 3
185 x 3
225 x 3
275 x 1
315 x 1
shirt on
405 x 5
500 x 3
550 x miss
455 x 5 Click here to watch 455-for-5 (http://media.putfile.com/455-for-5)
shirt off
4 board: 405 x 3
5 board: 455 x 3
6 board: 485 x 3

kettlebell extensions: 35 x 12, 45 x 10.

i cramped up in my neck hard trying to hold my setup and it was a pain in the ass chainging lanes on the hour and a half ride home. I'm glad i went out there and got to meet everyone and learn what i did. Definately going out there to pull in the future.
peace.
tek.

[BEASTOFRAGE]

now your startin to see what i went thru the first time at NGBB bro...u were smokin 455...time for 600 soon!
TB

[Pokoritel]

Nice session. I have a qeustion for ya. When your doing 455 x 5. How come you didnt let the bar touch your body. Is it because of the shirt or wat??

[BEASTOFRAGE]

Nice session. I have a qeustion for ya. When your doing 455 x 5. How come you didnt let the bar touch your body. Is it because of the shirt or wat??

that was the idea...when doin reps in a shirt, the idea is to try to touch with one of the reps and it helps to get the shirt broken in more as well. they were screaming "belly up" thru that vid too to help him touch easier. it takes time but regardless, it was smoke!
TB

[Pokoritel]

Oh sorry I have no sound on my laptop.

[BEASTOFRAGE]

Oh sorry I have no sound on my laptop.

LOL!! trust me, when u get your first shirt, you'll see what i mean...rather, you'll see what tek was goin thru...
TB

[tek52086]

that was the idea...when doin reps in a shirt, the idea is to try to touch with one of the reps and it helps to get the shirt broken in more as well. they were screaming "belly up" thru that vid too to help him touch easier. it takes time but regardless, it was smoke!
TB



haha your right about they screaming belly up. brian and his guys and gals were really getting me moving.
the 455 was to just get used to a new setup but i did send it for a ride.

before that set i was 1 inch from touching 550 for a single but i just switched to a thin belt and i lost my footing right before the lockout so i had to call them to take the weight so i missed it. I didnt want to post a video of me missing though, thats not the point of showing something im proud of ya know? haha.

thanks for the props fellas.

hey Pokoritel, put on a fresh TIGHT double denim and you'l know the meaning of belly up! haha

-tek

[Pokoritel]

I understand now. So when I get my first shirt I have to break into it first. I am guessing it will take some time.

[tek52086]

I understand now. So when I get my first shirt I have to break into it first. I am guessing it will take some time.

haha it takes time, big weights and enough balls to climb under the weight.

I'l give anyone respect that has enough in them to get under the big weights, even if it burries them.



Today i had to do something, i read zach even-esh's sports conditioning article on full body workouts on elite-fts now.
It was sick.
nobody at the gym but me and Poison the Well. BOO YAH

DEEEEP Olympic Squats with Texas Bar:
bar x 20
150 x 25
200 x 20
240 x 15
talk about high reps.

Medicine Ball Pushups to failture
set of 38
set of 31

Chain suspended pullups. One hand on the chain one hand on the bar then i switched sides.
12 reps each side.

Kettlebell clean and press:
40lb kettlebell 2 sets of 12 reps. phew.

arms/abs circuit.
circuit one.
biceps curl 35lbs x 12, miniband pressdown x 25, bulgarian getups 16kg kettlebell x 10 reps each side

circuit two.
12lb kettlebell grip hold for 96 seconds (holding onto the bell itself), miniband pressdowns 25 reps, weighted abs pulldowns 35lbs x 35 reps.

I Like doing stuff like this to keep up my conditioning and make sure that im an all around Iron Athlete.

WEDS is raw bench work, FRI is 5x5 squat and pulls.

peace.
tek.

[Bombshell]

went out to train at Southside with Brian Weston and his crew.
What a great group they have out there. Big Gene was sick so i didnt get to meet him but i met the rest of the group which was awesome.

I benched today, i wish i did better but i switched to a thin belt from a 4 inch power belt and had to make some adjustments with my setup.
it went:
bar x 3
135 x 3
185 x 3
225 x 3
275 x 1
315 x 1
shirt on
405 x 5
500 x 3
550 x miss
455 x 5 Click here to watch 455-for-5 (http://media.putfile.com/455-for-5)
shirt off
4 board: 405 x 3
5 board: 455 x 3
6 board: 485 x 3

kettlebell extensions: 35 x 12, 45 x 10.

i cramped up in my neck hard trying to hold my setup and it was a pain in the ass chainging lanes on the hour and a half ride home. I'm glad i went out there and got to meet everyone and learn what i did. Definately going out there to pull in the future.
peace.
tek.

Hey Tek~ It's Vera (Brian's girlfriend from Southside). It was GREAT to have met you on Sunday!! You are a very strong guy and 600 is only a few reps away. It was really nice having you in the mix and tearing shit up here @ southside. I've been reading your journey as of late and boy, don't take this the wrong way, but for someone of your age, you sure do know alot. And not just about pl'ing, about life too!!! Your words are very motivational and inspirational. Thank you sooo very much for coming up and helping out. I hope you can get up here again real soon and tear some shit up in the Deadlift with Brian. Now~ there's some sick shit right there. And if you think that's sick..... wait until you see him SQUAT!!!!!! :)

[Powerfreak]

Can you be more detailed on the metal militia template. What is it? If its gonne benefit me more I should just do it I guess. Once again thanks tek.

One quick note from a METAL MILITIA member.... This shit ain't for the beginner, YOU WILL GET HURT. Please do not attempt to jump into a full blown MILITIA training cycle. It would be like a high school wrestler stepping into the UFC octagon.

[Pokoritel]

One quick note from a METAL MILITIA member.... This shit ain't for the beginner, YOU WILL GET HURT. Please do not attempt to jump into a full blown MILITIA training cycle. It would be like a high school wrestler stepping into the UFC octagon.

Wow! ok thanks a lot for saving my ass Powerfreak cause I was going to try it. I have no fuckin patients but I guess I got to wait. I am still doing a beginners program...so far everything is going well. Thanks Powerfreak.

[tek52086]

Hey Tek~ It's Vera (Brian's girlfriend from Southside). It was GREAT to have met you on Sunday!! You are a very strong guy and 600 is only a few reps away. It was really nice having you in the mix and tearing shit up here @ southside. I've been reading your journey as of late and boy, don't take this the wrong way, but for someone of your age, you sure do know alot. And not just about pl'ing, about life too!!! Your words are very motivational and inspirational. Thank you sooo very much for coming up and helping out. I hope you can get up here again real soon and tear some shit up in the Deadlift with Brian. Now~ there's some sick shit right there. And if you think that's sick..... wait until you see him SQUAT!!!!!! :)

thanks Vera i appreciate the kind words. the iron game is becoming more and more a major part of my life and its good to know that people think positively about me. as far as your gym, the entire setup is unreal. just guts and chalk. i cant wait to come out there and pull.


Wow! ok thanks a lot for saving my ass Powerfreak cause I was going to try it. I have no fuckin patients but I guess I got to wait. I am still doing a beginners program...so far everything is going well. Thanks Powerfreak.

haha Pokoritel, if u tried the template done to a T, then you would be burnt out by the 3rd workout. tailor it to your needs, basically for you, you dont need decline/incline work. If i were you i'd follow something like how my workouts are going now, focus one training session on raw work and the next on lockout work, take and use what you can from the template but exactly like i said it..its a template so you gota fit it to your needs.



Todays workout:
Supposed to be the raw day from metal militia but i went out sunday and benched at soutside so changed it around a litle bit to set me up for shirted work next weds. It went:

shoulder horn/clubbell warmup.

bench: I had to deload for a little bit, i went up the past 4 weeks.
bar x 10
135 x 10
185 x 5
225 x 3
275 x 3
315 x 3
2 board
315 x 3
365 x 3

incline crazy bells with 16kg kettlebells and green bands.
2 sets of 15

pullups: 3 sets of 12

rope pulls: 3 sets of 20 with 50lbs

abs.

squatting/pulling heavy on friday.

[Pokoritel]

I am guessin this deload thing is important. I see you and IRBS doing it from time to time. What do you do specifically? Just go lighter?

[tek52086]

I am guessin this deload thing is important. I see you and IRBS doing it from time to time. What do you do specifically? Just go lighter?

deloading is dropping the working weight so that you get the motions down with good technique and get the blood pumping...

Deloading doesnt tax your body the same way that max effort would but in the same respect it doesnt tax your central nervous system (CNS) the same way a traditional westside DE (dynamic effort or speed work) would.

[Pokoritel]

deloading is dropping the working weight so that you get the motions down with good technique and get the blood pumping...

Deloading doesnt tax your body the same way that max effort would but in the same respect it doesnt tax your central nervous system (CNS) the same way a traditional westside DE (dynamic effort or speed work) would.

Thanks. I was reading an article where someone said "One of my goals is to total Elite" What does that mean?

[tek52086]

Thanks. I was reading an article where someone said "One of my goals is to total Elite" What does that mean?


Elite is a lifter classification for your total (bench/squat/dead). If you total elite (in my division its an 1820 total) then you are in the highest competitive ranking in the sport.

heres an example from the APF

http://worldpowerliftingcongress.com/Qualifying%20Rankings.htm

[harperpj]

dude you're a raw motherfucker. looking at your numbers, then seeing you're only 21 blew me away. makes me feel like a pussy, but whatever it keeps me hungry. ill be following your journey as it will fire me up to get shit done. peace

[Pokoritel]

Elite is a lifter classification for your total (bench/squat/dead). If you total elite (in my division its an 1820 total) then you are in the highest competitive ranking in the sport.

heres an example from the APF

http://worldpowerliftingcongress.com/Qualifying%20Rankings.htm

Oh ok that is very cool. Most likely I plan on competing in the WNPF I think thats how you spell it. Anyways thanks for telling me bro. I wonder what Elite is in the WNPF for the 200-220 lb class? I will figure it out later. Thanks tek. Peace

[Pokoritel]

Holy shit! right now my total is 1140. So if I was in your division I need 680 more lbs. I am only 20 years old now. In time it will happen. I really need to get to a powerlifting gym. Peace

[tek52086]

dude you're a raw motherfucker. looking at your numbers, then seeing you're only 21 blew me away. makes me feel like a pussy, but whatever it keeps me hungry. ill be following your journey as it will fire me up to get shit done. peace

haha thanks man. the irongame is my life. I want to go elite before im 24 without drugs. right now my goal is a 600 bench at the IPA nationals in november.
i gotta back off the weights and loose 20lbs starting this spring because of the police academy but im still going to train, once i get out of the academy then its up to 242 and fucking no holds bared showtime.

thanks for the support man.
tek.

[Toni69]

Just awesome stuff here...dam impressive and at 21...just imagine you in a few years to come. The knowledge and experience..what you learned from my favorite powerlifter here, Powerfreak...its only the beginning.

"Knowing is not enough; we must apply. Willing is not enough; we must do.”

You are a doer TEK...keep it goin!

[harperpj]

haha thanks man. the irongame is my life. I want to go elite before im 24 without drugs. right now my goal is a 600 bench at the IPA nationals in november.
i gotta back off the weights and loose 20lbs starting this spring because of the police academy but im still going to train, once i get out of the academy then its up to 242 and fucking no holds bared showtime.

thanks for the support man.
tek.

yeah bro that would be sick to go elite at 24 clean. im looking for 315 on my bench by christmas lol. figured that would be a nice present to myself. keep it up man i got faith you can hit 600. peace

[tek52086]

okay fuck the 5x5 squat routine. it's not working.
im switching to westside.

for the next 8 weeks:

mon