Rest

Alright...

So some of you may have noticed I havent posted in a few days.. my bad.. been kinda busy.. well what is going on is im taken a few weeks to let my body just rest because if you havent noticed ive been going balls to the wall for a while now. Its time to back off a bit and let my body rest. So I will start posting again next week.. Again if there is anything I can do for anyone please let me know!

Shawn Rainey

resizing the apex

So I started Modifying the Back of a size 48 APT Apex 2 ply bench shirt today. Im making the back bigger so I can fit in it and still keep it a closed back so its wabdl legal. I tried it on with the back slit half way down.. wow this is gonna be the most extreme shirt I have ever used to date. This thing is fitting on me and feels just as stiff as an OverKill Shirt I tried that was my size. Since I have a 53.5 inch chest and I am gonna use a 48 2ply you should get the idea. It will defiantly take a while for the shirt to be broken in and usable for full range. Just 1st impressions I think it will probably take 700+ lbs to touch in. I guess its time to get to work on them triceps hard core...

The bad and the Good

Ok so yesterdays meet didn't go so great for me.. I ended up weighing 259 on the dot, so that was good but my lifting didn't do so well. durring warm ups everything felt heavy as hell so I droped my opener from 584 to 551. on my 1st attempt I got it but my arms were buckling back and I ended up racking it before the rack command.. 2nd attempt went for the same weight and got it. then on the 3rd attempt I went for 650 for the win since Troy Chun put up 643 on his 3rd. So I jacked my shirt real hard and I went for it.. Then I couldn't touch it and I ended up dumping it just trying to touch. oh well I guess every meet cant be great.

on the bright side Tamara did well and ended up with 2 world & National record benches and 3 state record benches. Her best was 225 lbs. That is awesome!

weighing 268.8 lbs

Ok so I woke up today ( one day before weigh ins ) and I weigh 268.8 lbs. I have to get under 259 lbs. So I have 9.8 lbs to loose today. Since I need to work today to make some money I will just fast the rest of the day and then after work head to 24 hour fitness and use there sauna, this should only take a few hours probly around 3 for me...

These are the records for WABDL Open 259 Men

WA State 606 lbs
World and national 710

lift attempts
1st 584
2nd 607
3rd 644
4th ?

So we will see what happens on Sat...

Trying to kick this cold!

Ok the last few days I have been fighting this damn cold. hacking up shit for the last few days all day long.. not fun!

Anyways today was the last bench day before Olympia, it went ok but I am a bit frustrated I didn't perform as well as I wanted too. I felt like I couldnt get set up and tight like I normaly do. My arch felt horible and it was like I was benching on a water bed today... well that is how it felt and Ben said it looked just like that. GRRR pisses me off.

Bench
135 x 5 wide grip
135 x 5 mid grip
225 x 5 wide grip
225 x 5 mid grip
315 x 3
415 x 1 had a bit of help with this.. should have known then it wasn't gonna be great.
Shirt up into super katana shirt I will be wearing at the meet.
505 x 2 to 2 board
565 x 1 full range ( felt off balance like one side was way heavier than the other )
605 x 1 full range ( got it, but moved slow, no speed )
635 x 1 full range ( again got it, faster off the chest but weak transition speed )
655 x 0 full range ( Felt like the shirt binded up on me in a weird way and had to have spotters take it, I was tired as hell after this set )

I called it there and helped tamara with her sets and found her openner is going to be 187.2 lbs. this will be easy for her as 185 today looked like a warm up set and she slammed up 215 today with no problems. I am going to open with 584, I was thinking before today's work out of opening 607 but I wanna make sure I get a lift in. 606 is the open WA state 259 record that im sure I will break and it looks like adrian's 710 record will be safe at least till worlds.

Band dead day

So instead of squating today we did some deadlifts with bands..

deadlifts
135 x 6
135 x 6
Add bands 220 lbs of tention at top
135 x 3
135 x 3
225 x 3
315 x 1
315 x 1
365 x 1
365 x 1
410 x 1
410 x 1
410 x 1
365 x 1 added another set of bands for ( 300 at top )
315 x .5 added another heavyer band green ( probly about 450 to 500 lbs of tention at top.. this was way to much )

3 sets of seated rows with weight and bands
Bent over rows with 225 3 sets of 8 reps

called it there

NOT BAD FOR A GIRL!

Speed bench day!

So I know what your thinking, "wasn't your max effort just 2 days before?"
well yes it was, and your point? haha yeah kinda early but adrian was doing his today so why not. Time to stop being a pussy and push some weight around.

So I kept it pretty simple today and just used chains and lots of them

Bench
Bar x 10
bar x 10
bar x 10
135 x 8
135 x 8
135 x 8
135 x 3 plus 100 lbs of chain
135 x 3 plus 100 lbs of chain
135 x 3 plus 150 lbs of chain
135 x 3 plus 200 lbs of chain
135 x 3 plus 200 lbs of chain
135 x 3 plus 300 lbs of chain
135 x 3 plus 300 lbs of chain
135 x 3 plus 300 lbs of chain
225 x 3
135 x 10

then I did some dumbbell hammer curls 3 sets of 8 reps
then I did 3 sets of 6 reps of dips from rings suspended from the ceiling.. holy crap thous are hard just to stay up. Since there not solid and just want to swing around. ( This is the same as what gymnasts use )

then I spent the rest of the time helping tamara get ready for this meet, this is what she did and had some PR's

warm up sets ect..

135 x 3
175 x 1 ( this will be her opener next meet )
205 x 1
215 x 1 PR ( and this is 1 lbs over the current wabdl world record for her age and weight )
220 x 1 PR
225 x 1 PR - Finally she can now say she is in the 2 wheel club.. that is awesome! and to think she is only 20 years old. Not bad for a girl!

I am very proud of her and she is making progress and has a lot of potential for the future!

Space ship benching

Bench day

Bench Press

bar x 10
bar x 10
135 x 10
225 x 10
315 x 6
405 x 3 to 1 board raw
shirt up
545 x 3 to 1 board
615 x 2 to 1 board
615 x 1 to 1 board
645 x 1 to 1 board

Take off shirt
drop weight to 185 of bar weight for rest of sets and use longer dead lift bar
add 1 green band streched under bench from one end of bar to other
2 sets of 8 reps
add 1 red bad to the green one
2 sets of 8 reps
add 100 lbs of chain to the 2 bands and bar weight
1 set of 3 reps
add 50 more lbs of chain to the 2 bands and bar weight
1 set of 3 reps
add 2 35 lbs keddle bells hanging from bar ends by bands, to the 2 bands ( red and green ) and 150 lbs of chain and 185 lbs of free weight.
2 set of 3 reps

talk about working lock out strength, that is a good way to do it.

after that I did some tricep and shoulder work including some ring push ups.

called it a day there but I felt like I was being lazy that day.. grrrr... im kicking myself for not working harder..

Dead Lift

Ok so went to the gym yesterday and did some deadlifts

Deadlift

165 x 10
275 x 3
275 x 3
445 x 1 for 10 sets with 30 seconds rest between each set
550 x 0.. wow that isn't good at all.. o well I didn't get much sleep the night before so it was to be expected

some low back work on the reverse hyper and hyper and some seated lat pulls.

I wont be dead lifting at this meet in Olympia as I have already qualified for worlds in it and I just need some more training in it.

getting ready for next meet

Bench day getting ready for olymipa

bar x 10
135 x 10
225 x 6
315 x 5
shirt up
495 x 3 to 3 board
617 x 3 to 2 board
617 x 1 to 1 board
617 x 1 to 1 board
668 x 1 to 1 board
707 x 1 to 1 board... I just missed this, wow it was close ( btw that is 3 lbs short of the current world record I would like to get this year, held by Adrian Larsen who btw is one of my training partners. )

back to raw and to close grip
135 x 5 plus 100 lbs of chain
135 x 5 plus 100 lbs of chain
135 x 5 plus 100 lbs of chain
135 x 5 plus 100 lbs of chain

Some tricep work after this...

2nd squat day in squat suit.

2nd time in the squat suit..

warm ups

bar(55 lbs) x 10
165 x 10
275 x 6
385 x 3
add suit
495 x 3 straps down
605 x 3 straps up
605 x 2
605 x 3
715 x 3
783 x 2

everything felt light today but was working on my from trying to get my back tight and upright.. I did this by changing my grip back in to keep everything tight of course I was forced to put on wrist wraps on to keep the tork down on my wrists. But todays work out felt much stronger and I felt in better balance once I changed hand placement. I deffently wasnt near my max yet so that is a good sign of things to come...

then I did sled pushes (180 lbs) 3 sets about 30 yards up and back and then did 2 sets of tire drags

called it there I was pretty tired after that..

MORE BENCHING!

Massive amounts of bench press



Bench
bar x 10
bar x 10
135 x 10 wide grip
135 x 10 mid grip
225 x 6 wide grip
225 x 6 mid grip
315 x 3 wide grip
315 x 3 mid grip
405 x 3 wide grip
add 3 board
495 x 3
shirt up super katana
585 x 3 off 3 board
625 x 3 off 2 board
715 x 2 off 2 board
765 x 1 off 2 board
765 x 1 off 2 board
805 x 1 off 4 board
645 x 2 off 1 board
645 x 2 off 1 board

Flat dummbell bench 3 sets of 8 reps with 120 lbs dumbbells

Crazy bells bench press.. ( kedele bells haning from bands off the bar bouncing )

165 x 3 sets of 8 reps plus bells hanging

tricep press downs 4 sets of weight and 4 sets of bands

called it a day there.

video coming later

squat with a limp

Squat today..

I got my titan boss suit the other day..So today I tryed it out...

So this moring I woke up with my gout just killing me.. could bairly walk.. more like limp, so I wasnt sure if I was gonna be able to squat today.

Well I went to the gym limping anyways.. and forced myself to squat!

Squat..
145 x 10
235 x 6
325 x 3
Put suit on..
I couldnt get the suit quite all the way up but was close. So I was having a hard time sitting back and getting my knees out. but here is the rest of the sets
415 x 3
505 x 3
505 x 3
615 x 3
615 x 3
665 x 3
705 x 2.. on this set we tighted up the straps .. big mistake.. made it really hard to sit back.. weight rocked up but I was having trouble with the balance and stumbled back on my 2nd rep.

wow this is alot of suit... I am very happy with it.. everything felt light im sure a 900+ squat will come as soon as I get more comfortalbe with it.

I called it there since I was limping all work out.. and after..

good work out!

Today I did my speed bench day with Adrian Larsen ( btw his best bench in comp is 710 )

Bench press

doubled up thin bands ( 100 lbs of tension )
bar x 10 ( 145 )
135 x 10 ( 235 )
add another set of bands ( 100 lbs of tension )
135 x 3 close, 3 mid, 3 wide grips (335)
135 x 3 mid, 3 wide plus 100 lbs of chain (435)
135 x 3 close, 3 mid, 3 wide grips (335)
add loose f6 shirt
225 x 3 close, 3 mid, 3 wide grips (425)
315 x 3 wide (515)

3 sets of kennellys with 30 lbs kedal bells

Bench with deadlift bar with 2 sets of kedal bells haning off the ends with bands
about 225 lbs of total weight

close grip 3 sets of 3 and 1 set of 10

100 lbs dumbbell presses for 15 reps

over head tricep presses with bands from behind
3 sets of 10

Beat a tired with a sledge hammer for 4 sets of 15 to 20 reps

2 sets of seated sled pulls with rope 175 lbs

that was it for the day.. got a good work out!

High Volume bench day!

Today was another bench day.. so this is how it went


Warm ups
dumbbell push ups 3 x 15
dumbbell rows 3 x 10 with 50 lbs

Bench
bar x 10
135 x 10
135 x 10
225 x 6
315 x 6
405 x 3 to 1 board
Put bench shirt on
495 x 3 to 2 board
585 x 3 to 2 board
605 x 3 to 1 board
605 x 3 to 1 board
605 x 3 to 1 board
605 x 3 to 1 board
625 x 3 to 1 board
635 x 3 to 1 board

laying pull ups to chest 3 sets of 10 reps

wood chops with sledge hammer on big tire

so all the sets felt pretty easy and work out was awesome!

deadlifting PR

So we did pulls from blocks today, just below knee hight

Deads from blocks

135 x 10 then went into a hang pull set for 8 reps
135 x 10 then went into a hang pull set for 8 reps
225 x 6
315 x 6
405 x 3
495 x 3
585 x 3
635 x 1 PR
655 x 1 PR
675 x 0.. to tired and quite possibly to heavy ;-)

shrugs
135 x 8
225 x 8
315 x 8
315 x 8
315 x 8

Kroc Rows

115 x 8
215 x 6
215 x 6

nosie pulls and body weight lat pulls to bar...

called it a day there.. body was still beat up from benching 800 the day before..

800 well kinda...

Bench today

bench press

bar x 10
135 x 10
225 x 6
315 x 6
add 3 board
405 x 3
495 x 3
put on super katana shirt and keep 3 baord
585 x 3
655 x 3
change to 4 board
725 x 3
800 x 1 ( well sorta.. I moved it but lost it to the rack.. so ima call it an "event" haha.. But it was nice to see 800 in my hands. I handled it well..

So the next month or 2 ima do a lot of bench's in the 650 range to 1 to 2 board to build that range and develop comfort and speed with the weight...

then I did some band work with 225 and doubled red bands on the bench with close grip.. then I did some brand tricep and work and band fly's

called it a day there. I am going to do more accessory tomorrow.

shut up and squat!

So Squat day today..

I tried my dead lift shoes for squats today as I think I'm going to switch to a bit of a wider stance. here was the sets for the day

Squat

145 x 10
235 x 6
325 x 6
415 x 3
465 x 3
325 x 3 plus 200 lbs of chain
325 x 1 plus 250 lbs of chain
325 x 3 plus 250 lbs of chain
325 x 3 plus 250 lbs of chain

Leg curl using red bands laying on a flat bench
4 sets of 15 to 20 reps

Leg exstentions
3 sets of 20 reps of various weights

inner and outer legs with bands

reverse hypers 3 sets of 10

speed speed day

Speed Bench Day with some pulls...

Since I wont be hitting the gym this weekend I got some light pulls in today with some speed benching...


Bench
bar x 10
135 x 10
225 x 10
315 x 6
405 x 5

225 x 6 plus 200 lbs of chain (425 total)
225 x 6 plus 250 lbs of chain (475 total)
add loose f6 shirt
315 x 6 plus 250 lbs of chain (565 total)
375 x 3 plus 250 lbs of chain (625 total)

Deadlift

6 sets of 265 plus gaint white bands... felt like 375 to 405 at top.. did 3 reps for each set...

Band Tricep press downs

band pull aparts
called it there.. good little work out...

TRIBUSTOL REVIEW!!

Tribustol Review

Well I have been taking Tribustol from NES the Last 2 month. I just wanted to write up a formal review about the product. I hope this will give some information to people who have thought about taking it but haven't taken the plunge yet.

1st I would like to say I was not paid to write about, review or take the product it self. With that being said lets get into the review...

This by far has blown me away with the results. As a power lifter or any athlete for that matter is or at least should be trying to find ways to get bigger, stronger, faster. ( legally by the way ) I did put on some weight but not water weight like Creatine does to the body, instead it was solid lean muscle. Also I look a bit trimmer than I did before the 2 months. What impressed me most was my dramatic increases in strength in such a short period of time. And what makes that more impressive is based on the level of strength I already had, to increase as much as I did is unreal.

These are some of my before and after numbers

weight ..................... before 268 after 276 = 2.98% increase
Bench Press ................ before 578 after 645 = 11.59% increase
4 board bench............... before 675 after 785 = 16.29% increase (wow)
3 board bench............... before 650 after 725 = 11.53% increase
2 board bench............... before 605 after 675 = 11.57% increase
1 board bench............... before 585 after 645 = 10.25% increase

Squat ...................... before 665 after 720 = 8.27% increase
Deadlift.................... before 550 after 595 = 8.18% increase

Push ups.................... before 70 reps after 145 reps = 107% increase


As you can see, it is very hard to believe you can increase your bench by 11% or more in just 2 months.. When I got the product and read about it I didn't believe that I could grow this much. I thought I would maybe get 20 to 30 lbs in my bench, NOPE I more than doubled what I thought I might get. 67 lbs in just my bench press... WOW most people take at least 1 year to put on 70 lbs on the bench...

Best of all this is totally legal.... And that is very important to me as I compete in a drug tested federation and was recently tested and it came back clean. Great job , great product... what more is there to say.

Get yours at www.tribustol.com

Benching

Max effort bench day

I wore my 2 ply apex shirt today.. for some reason I have a lot of balance and stability issues in that shirt.. for some reason I always feel like I have better control in my super katana.. not sure why...

bar x 10
135 x 10
135 x 10
135 x 10
225 x 10
225 x 6
315 x 5
365 x 5
Add 3 board
495 x 4
Shirt up and goto 4 board
585 x 3
675 x 3
765 x 1 ( felt very sloppy with this.... )I didnt have the best hand off as chris isn't use to where I want it. so I ended up with a lot more weight to early and struggled just not to dump it in my face.. kinda scarry thought with 765 lbs haha good thing there is face gaurds and safty rack too on the bench... reguardless they gave me a good spot..
135 x 40
135 x 40
135 x 40

bench with deadlift bar that flexs more with 95 lbs plus about 110 lbs of keddel bells haning from bands from the ends.. very bouncy.. did this with close grip

3 sets x 10 reps

video coming later of the whole bench session with a bunch of people..

Plus tamara had a huge PR today..

she went full range in her shirt and nailed 205 for 2 reps and then came back and got another set for 3 reps.. she tryed 225 but somthing felt off at the bottom and had me take it but I think she should be able to press that. I think if she tryed it again right there she would have got it..

Speed bench day with a shirt

So yesterday it was pretty low volume of work done but some good work reguardless

Bench Press
used a 55 lb squat bar
Bar x 10
145 x 10
235 x 10
235 x 6 plus 100 lbs of chain ( total 335 )
add loose f6 shirt ( this thing is so loose I slide it on myself over my t shirt haha )
235 x 3 plus 200 lbs of chain ( total 435 )
325 x 3 plus 200 lbs of chain ( total 525 )
325 x 3 plus 250 lbs of chain ( total 575 )
325 x 3 plus 250 lbs of chain ( total 575 )
355 x 3 plus 250 lbs of chain ( total 605 )
355 x 2 plus 250 lbs of chain ( total 605 )

Band Back pulls on bench from inside of mono lift
2 sets with I think 4 sets of bands

3 sets of curls with 50 lbs dumbbells

Called it a day there

Im avoiding squat and deadlift work right now because of my Gout, Im trying to get the current flare to go away fully so I can get some some meds to control it hopefully.

the foundation

Hey whats up all, I just wanted to update people on this as I feel its important..

We now have a website up for YPL Foundation ( youth powerlifting foundation )

www.yplfoundation.net

there will be info being update there as well. I already have some people interested in volunteering to help. this is awesome I'm glad so many people see the good in this. thanks everyone.

short and simple

Today we did shoulders and some back, today was pretty short and simple.

Military shoulder press (barbell )

55 x 10
55 x 10
105 x 10
145 x 10
165 x 8
165 x 8
185 x 8

Kettle bells shoulder swings from under the legs to shoulder hight!

64 lbs 3 sets of 10 reps


Rolling rope grip work 10 lbs for 4 sets up and down


Deadlifts
all deads were done raw and in conventional stance
from a 2 inch deficit
135 x 8
225 x 6
315 x 6
405 x 3
495 x 1
515 x 1
dead lift from floor
535 x 1
555 x .5 haha almost had this was a bit tired thou I guess
315 x 8
315 x 8

called it there for the day

deadlifts felt good today

great bench work out

Getting stronger today!

Bench Day

Bar x 10
135 x 10
135 x 10
225 x 6
225 x 6
315 x 6
405 x 2
Shirt Up in super katana
495 x 3 to 3 board
585 x 3 to 2 board
675 x 3 to 2 board was slow and steady on each rep but very controlled and solid
635 x 3 to 1 board this felt awesome I could have touched each of these for 3 reps

changed to Bench with dead lift bar that bends a lot more
95 lbs plus 120 lbs of kedel bells hanging from bands did 4 sets of 10 reps
These are a lot harder than they look, I also did all these with a very close grip, very bouncy and hard to control.

Tricep press downs with green bands and dumbbell curls to finish up the work out..

I was pissed today because I forgot to bring my camera, and damn today was a great work out wish I would have caught it on film.

just a video I put together!

In a super lift for the 1st time!

1st time in a mono lift or super lift..

today we did squats, this was the 1st time Ive ever been in a super lift. They are totally awesome but take some getting use too if your not use to lifting in one. For the last year and half I have been squatting in a power rack with a mirror in front of it. I think this was the problem today as I was having balance issues from depending on the mirror's.

Squats done raw

145 x 10
255 x 6
345 x 3
435 x 3
435 x 1
add box
525 x 1 ( felt pretty shaky with this, off on my balance)
615 x 0 ( got way off balance and leaned forward to much )
615 x 2 ( was able to keep my chest up a bit more but still struggled with this )

I think I might have been still tired from the dead lifts and benches earlier this week.

2 sets on the leg press and called it there, I can still feel my body needs rest right now.

getting stronger....

Bench Day.

Got after it today.. great work out!

Bench Press
Bar x 10
135 x 10
225 x 6
225 x 6 + 150 lbs of chain
225 x 6 + 150 lbs of chain
275 x 3 + 200 lbs of chain
275 x 3 + 200 lbs of chain
Add very loose open back f6 bench shirt. size 56 I normaly wear a 46 if that gives a idea how loose this is..
315 x 3 + 200 lbs of chain (easy set)
315 x 3 + 200 lbs of chain ( felt good )
365 x 3 + 200 lbs of chain (easy set)

Floor Press
255 x 8
255 x 8
255 x 8

Bench Press
Loose f6 bench shirt
405 x 3 full range very easy
Put on new super katana shirt
585 x 3 to 3 board ( super easy )
675 x 3 to 3 board ( easy set )
765 x 0 to 3 board ( got out of grove I think and I was just tired, This did not feel heavy, I felt in great control but just worn out I guess. )

Dumbbell shoulder press
80's x 10 plus green bands from floor
80's x 8 plus green bands from floor
100's x 2 plus green bands from floor

Floor skull crushers
120 x 8
120 x 6

green band tricep press downs
3 sets of 10 reps

Bench Press
bar plus green bands doubled up this is a lot of band tension here
3 sets of 10 reps

wooo that was a good work out.. I feel great after all that.. Im getting stronger that is for sure...

Video

Video of yesterdays dead lift workout.

Deadlifting at a new place today..

Rack Pull dead lifts today..

So today we focused on the top half of our dead lift

All sets were done raw, no suits at all..

Block dead lifts/ rack pulls from below knee

135 x 6
136 x 6
225 x 6
225 x 3
315 x 3
405 x 3
515 x 3
545 x 1
565 x 1
595 x 1

deads from the floor
315 x 10
315 x 10
315 x 10

Close grip lat pull downs
3 sets of 8 reps with 4 plates

Reverse Hypers
3 sets of 8 reps with 190 lbs

Kroc Rows
130's for 4 sets of 8 reps

Dead Lifts from floor

315 x 10
315 x 10

we called it there..

NO LIMIT TODAY!

Big max effort bench day here...

Today we tried our new shirts for the 1st time.. for thou's of you wondering I just got a new super katana from ken Anderson, Its a size 48 shirt with the chest plate brought down to a 44 and it has an extra long torso for ease of putting on and setting it up with a belt..
Awesome shirt

warm ups
grip work, dumbbell arm twists, dumbbell press and kennellys
Bench Press
Bar x 10
135 x 10
225 x 10
225 x 6
315 x 3
Add 4 board
405 x 6
Put on Shirt and keep the 4 board for the rest of the sets
495 x 3
585 x 3
675 x 6 PR for reps
765 x 3 PR for weight and reps

I could have done over 800 today, I felt great, the shirt felt great, everything went very well. The 675 set felt like a feather to me I could have done 12 or more reps with this weight today,

On a side note tamara got up to 265 to 3 board and was doing well, this was her 1st time in a super katana shirt and she seems like this shirt is going to be a better fit for her. We took her shirt size up 2 sizes and only one size bigger on the chest plate but, she fit in this super katana much better than her F6.

Then I closed the work out with a few sets on the floor press with 225, nothing major here...

Good day thou I felt like I didn't have a limit today..

Short leg day!

Leg day...

All sets were done Raw with just a belt only.. No Knee wraps
Box Squats

bar x 10
135 x 10
225 x 6
315 x 6
225 x 6 + Green Bands ( 160 Lbs of tension ) Total weight 385 lbs
225 x 6 + Green Bands and Red Bands ( 200 lbs of Tension ) Total weight 425
225 x 6 + Black Bands ( 250 Lbs of Tension ) Total Weight 475
225 x 6 + Black and Green Bands ( 410 lbs of Tension ) Total Weight 635
275 x 6 + Black and Green Bands ( 410 Lbs of Tension ) Total Weight 685
315 x 6 + Black and Green Bands ( 410 lbs of Tension ) Total Weight 725
365 x 6 + Black and Green Bands ( 410 lbs of Tension ) Total Weight 775

Todays Squats felt awesome damn I could have done at least 100 lbs more. I felt explosive and powerful. It was weird looking at the weight thou, because there wasn't much "free weight" on the bar but the bar was defiantly bending quite a bit from the bands.

Leg exstentions and Leg curls

4 sets of 15 reps each with the stack..

Originally Posted by Cyrus The Virus

This was a message someone sent to me on the animal pak forums regarding some of the crap these yahoo's at my gym have done. And my response to him just thought you guys might be interested.

Quote:
"Originally Posted by Cyrus The Virus
I think that next time you see him, you should slap him upside the head with a 45lb plate to knock some sense into him. Does he expect people to train with 20 and 30lb dumbbells all of the time?"



Pretty much you should see these fighters there all skinny asses.. If they weren't fighting people in there own weight classes but on the streets they would get there asses kicked.. and 2 of them fight in the UFC.. once I found that out I lost some respect for some of the UFC.. I am not saying all of them are pussies but these guys are... Its like Ive only been training a year and a half and these guys have been putting in years and years and there still weaklings.. wtf does this say about some of these so called "professional fighters" I mean I was stronger than these guys and was a better athlete in jr high and high school than these "pro" fighters.. what a joke.. Maybe its just to many kids grew up playing video games and being held by mommy to long I don't know but serously if you want to be the best in the world don't be afraid to do something hard.

Im sorry If the last page or so Ive just been going off but its just struck a nerve with me...


btw I really think power lifters are some of the most bad ass people on the planet. If you train right your SNS sould be pretty much trashed half the time..


and for thou's of you who think I don't have a clue about MMA your wrong...

I wrestled in High school and boxed for 2 years from the age of 22 to 24 and even some of my boxing training I trained with some MMA guys on grappling as well. So I know what the body goes thou. Ive even played football for 7 years and track and field as a decathlete in jr and high school as well. and by far powerlifting is the hardest and most brutle on your body if you train right.

btw thanks for listening to my rank... haha

Speed Bench Day....

Speed Bench Day..

Today was a pretty good work out day.

Bench Press

All sets raw
bar x 10
135 x 10
135 x 10
225 x 8
316 x 6
Add Green Bands from the bottom of the rack ( about 80 lbs or so of tension )
225 x 6
275 x 6
315 x 6
405 x 3
405 x 3
405 x 3
225 x 15

Incline Bench

135 x 10
225 x 8
245 x 8
285 x 6

Pec Deck

150 lbs 4 sets of 8 to 10 reps

Kennelly Dumbbell tricep work 6 sets
tricep cable press downs 8 sets

We moved the Bench presses so you can see yourself in the mirror when you get up? WHAT!

Dead Lift day..

Dead's

135 x 10
135 x 10
225 x 6
225 x 6
225 x 3 plus 100 lbs of chain
315 x 3 plus 100 lbs of chain
405 x 3 plus 100 lbs of chain
495 x 0 plus 100 lbs of chain... sooo soo close at top
475 x 1 plus 100 lbs of chain
565 x 0 was pretty tired from the rest of the set couldnt get the bar moving from the bottom with any speed so it stalled half way up..

Bent over row with strait bar
225 for 4 sets of 8 reps

Kroc Rows... these fucking suck with only 120 lbs dumbbells since my fuck'd up gym thinks people arnt strong enough to lift anything heavier fucking pussy MMA fighters..

120's 2 sets of 8 reps

then I graped a curl bar and tossed a couple of 45's on each side ( total of 4 ) and did Kroc rows with this.. wasn't balanced right but neather are these fuck heads that took over the gym. ( btw they have everyone walking around in MMA shirts ) oh im getting pissed right now thinking about it...

so I did a few sets of 8 reps on each arm with this crazy set up...


did some nose pulls and some seated rows and called it a day...


BTW the update on the new equipment. Oh they didn't move any new gear in but they did move shit around and some how these fuck-tards made less room in there with 20 less peace's of gear. How the fuck do you do that. No places to put platforms or anything like this. Im really starting to think MMA fighters are idiots by the way these fuck asses put shit.. like for instance some seated bikes next to the squat rack, Bench Presses no where near any fucking 45's but dont worry they got 25's over there... Oh and the reason they told me they moved the bench presses is so when you get up now you can see your self in the mirror. That is a quote btw.. ARE YOU FUCKING SEROUS.... who fucking looks at them selfs after they bench press.. if there wasnt 30 fucking MMA fighters I might crack some heads but I think im a bit out number'd there..

anyways more and more I think im going to find another gym to goto soon...

Changes..... what will they be?

OK so today was a shit work out.. it fucking sucked and nothing went right.. 1st some of my spotters didn't show up for Max Effort Bench Day.. OH pretty sweet I know... Ok so Gotta do it with or without them. So then AJ Rolled his ankle walking around the gym some how.. Great now he doesn't have the strength to lift off for me when im in a shirt. the one set I did in a shit blew ass because of how much work it was to unrack it in my shirt. and that was only 545 lbs.. wow that was the heaviest 545 ever.. Once I got it into place the 3 reps were fairly easy.. But AJ couldn't get the leverage to lift it off. See our gym doesn't have comp benches so the closest thing we have is a bench slid into the power rack.

Then to top off all this bull shit the gym owners sold the gym. I guess that could be worse as they could have just closed the doors and said nothing and fucked all of us. So the owner of the MMA gym next door bought it. I talked with him briefly today and seemed like a cool guy and has some new ideas for the gym and the direction. So today he was selling off most of the worthless gym gear there ie.. extra leg presses, junk curl machines and other crap like this you find in most 24 hour fitnesses or la fitness hell holes.. So they got rid of about 15 peaces of equipment. No Problem with that but He did get rid of all the heavy dumbbells 125's and up... WTF I say.. seriously 120's are pussy weight.. FUCK MY LIFE... serouslly... He said he might bring back heavier ones when he gets new mats so people don't damage shit.. So we will see. He also is brining in more squat racks ( very good thing ) and some platforms for olympic lifting and such. thats good too I guess I will have a place to do my deadlifts on. So this could be a good change or it could suck We will see. I changed gyms to get rid of bull shit so hopfully there is not much of it as the changes take place.

Todays sets

Bench
bar x 10
135 x 10
225 x 10
315 x 6
Add 3 board
405 x 4
495 x 3 didn't feel good My shoulders have been tender the last few days.. hmmmm
Shirt up
545 x 3 Fuck this took forever to get unracked with aj's injurys and lack of spotters wore me out for the reps but got them easy its only 545
Took Shirt off
315 x 8
405 x 3
315 x 10
315 x 8

Went home... Fuck Today sucked ass... And ive been pissed off all day since...

Leg Day but no Squats!

Ok so we did legs today but Didn't do back squats as we have been doing them for the last 2 months so we just did something different today..

Sled Leg Press ( counting the sled it self as 45 lbs thou i know its probly about 120 or so lbs.. but just to keep the weights easy to keep track of I count it as 45 lbs )

135 x 10
315 x 10
495 x 8
585 x 6
675 x 6
765 x 6
855 x 6
945 x 6
1035 x 6
1125 x 6
1315 x 6 ( 1125 plus 190 lbs girl sitting on it )

Cybex Leg Pres ( isolate top of the quad a bit more )

675 x 6
765 x 6
855 x 6
945 x 6
1035 x 6
1215 x 6

Front Squats
225 x 6
315 x 6
315 x 6
315 x 6

Leg exstentions
285 x 12 for 5 sets ( whole stack )

Leg Curls
285 x 12 for 5 sets ( whole stack )

inner and outter thigh's ( thou's girl machines you see in gyms )
4 sets each with 190 lbs for 15 reps each ( whole stack )

then I finished off with 15 min of abs

thats it...

Easy day.. bones hurt!

Easy Back day...

Since yesterday we did a number on our bodies we decent to keep it simple and nothing crazy on todays back day.

Lat Pull downs

160 x 10 reps
240 x 8 reps
255 x 8 reps

Assisted pull ups
3 sets of 8 reps with spotter holding feet ( give me a break I weight 275ish )

Dumbbell Kroc Rows
115's x 10
125's x 10
135's x 10

Red Band pull aparts for upper back
3 sets of 15 reps

Cable Face pulls with rope
4 sets of 10 reps 120 lbs

Reverse Hypers
3 sets of 10 to 15 reps with 225

called it a day there. See that wasn't to hard. Well it felt hard as hell since our bodies were pretty well shot from the day before..

This week Im taking the speed bench day off myself and getting in a good solid 7 days of rest between bench days. So next lifting day won't be till Friday for me. I will probably go in and do some abs and help other team mates with stuff on Thursday thou.

725 lbs 4 board bench PR

Ok, Today was max effort bench day with shirt work. We are back at 4 boards in the cycle again and doing maximal loads.

Bench Press

bar x 10
135 x 10
135 x 10
225 x 5
315 x 3
Add 4 board
405 x 3
495 x 3
Add Bench Shirt
585 x 3
675 x 3

725 x 1 I felt a bit out of grove on this but was able to fix it mid lift and strugle it out. This was a 25 lbs PR for me.

495 x 11 reps down to 3 board could have done probly 9 or 10 more easy but the shirt slid down to my neck and was choking me. These felt like I could have done them all day if the shirt wasn't choking me. super light weight!

Kennelly Tricep presses with just green bands
3 sets of 10 reps

Incline Dumbbell Press
85's x 10
95's x 10
115's x 6

cable Tricep Press downs
10 sets of 10 reps with 200 lbs

Hammer curls
4 sets of 10 with 50's


I should have the video up later depending on the footage we shoot. But I haven't seen it yet so we will see. Anyways that was the work out for today.

tomarrow is back day, I think the plan is to take a day off from deads and just concentrate on more reverse hypers and rows for the day.

Go Crazy in the cage!

Go Crazy in the cage, was what happened today..

Today was leg day, Ill let the numbers talk for them selfs.

Squat.
ALL SETS WERE DONE RAW!

135 x 10
135 x 10
225 x 10
225 x 10
315 x 6
Add 100 lbs of chain
135 x 10 + 100 lbs of chain (total weight 235 lbs)
225 x 6 + 100 lbs of chain (total weight 325 lbs)
315 x 3 + 100 lbs of chain (total weight 415 lbs)
Change one of the 45 pound plates on each side to hang with a band so the weight bounces around in the air. Rest of the sets had plates hanging from the bar with the band.
315 x 3 + 100 lbs of chain (total weight 415 lbs)
405 x 3 + 100 lbs of chain (total weight 505 lbs)
455 x 3 + 100 lbs of chain (total weight 545 lbs)
495 x 3 + 100 lbs of chain (total weight 595 lbs)
545 x 3 + 100 lbs of chain (total weight 645 lbs)
585 x 3 + 100 lbs of chain (total weight 685 lbs)
600 x 2 + 100 lbs of chain (total weight 700 lbs)
315 x 20 + 100 lbs of chain (total weight 415 lbs)
After the last set I was on the ground sucking wind for about 15 min...

Hack squat
315 for 5 sets of 6 ( legs were toast by this point )

Leg Extensions
3 sets of 15 - 20 reps with 305 lbs

Then I was pretty dead so I went home and got some food...


Video coming later from the day..

Gout

Ok, some of you may already know this but I have had Gout for about 6 years now. Today I have been doing some more studying on the subject and let me tell you its kinda depressing. Basically I have to take drugs to deal with the pain I'm faced with on a regular basis. Half of the time this only curbs the pain but doesn't fully resolve the issue.

For thou's of you who don't know what this is, its basically my body is creating to much uric acid from my kidney. ( at least as I understand it, I could be not 100% right on this but its the basic's as I understand them.) Then it crystallizes in my joints, for me this is in both of my ankles. This causes a lot of inflammation, stiffness and pain, sometimes unbearable break down and cry pain, and has even caused a kidney stone once.

Doctor's say there is no "cure", only ways to manage this condition. Basically there are foods I need to stay away from, a lot of them are protein based including meat and protein in general. The Gout diet is pretty much a vegetarian diet. But there even some veggi's on the list. The point of this basically with the research I did today, some of it very confusing I found some food's and products to stay clear of to try to help curb some of the flairs. I am trying hard to change some of these foods to reduce the mass use of Ibuprofen ( 3,000 to 6,000 mg per day ) These are the dosages I have had to use to curb the pain and get it to go away for a while.

These kinds of drugs ( even the prescriptions they often prescribe for gout) for long term use can cause ulsters, kidney failure, and many other problems. Of course these don't happen to everyone but I would prefer they don't happen to me.

So the bottom line is im going to be trying to maintain a balancing act in my diet to help with this as its a two edged sword im playing with here. I won't give up powerlifting as it is who I am. I was born to move heavy things and it gives me a reason to be at time's. I refuse to let this beat me, I will beat you gout. Gout you will not stop, or hinder my progress to greatness.


Sorry to ran't, just putting this out there.

another day at the gym..

Hey what up all?

lighter speed bench day for the most part.. here is the work out for today.


Bench Press

All done raw
Bar x 10
135 x 10
bar plus 100 lbs of chain x 10
135 x 10 plus 100 lbs of chain
225 x 6 plus 100 lbs of chain
295 x 3 plus 100 lbs of chain
225 x 10 plus 100 lbs of chain
225 x 10 plus 100 lbs of chain
225 x 10 plus 100 lbs of chain

Flat dumbbell bench
80's for 4 sets of 12 reps

Incline dumbbell bench
80's for 4 sets of 10 to 12 reps

Kennelly dumbbells tricep press
40's for 4 sets of 10

cable Tricep Press downs
200 lbs 8 sets of 10 to 12 reps

Dumbbell hammer curls
50's for 4 sets of 10

Front and side dumbbell shoulder raises
20's for 3 sets of 10 reps each front and side

thats it....

INTERVIEW WITH J.T. "PRIME TIME" HALL

JT Hall Interviews me

APRIL, 2010 INTERVIEW OF SHAWN RAINEY




1. What have you been up to lately?



Well JT, I have been training my butt off. I’m just getting ready for a few more meets this year. Also I have been working on getting my Personal trainers certification. I enjoy teaching and helping others achieve there goals.



2. How many years have you been competing?



Well I started competing in 1997 in high school and competed to 2001. Then I was badly injured with 2 slipped disc’s in my low back. I could barely walk little lone lift anything. So I had to give up lifting weights I thought for good. The doctor’s even wanted me to go in for surgery it was so bad. But after chiropractic and years off I have recently started again in January of 2009.



3. What is your biggest competition and training bench press?



I recently pressed 578.5 lbs at the WABDL Nationals and my best gym bench press has been 610 lbs.



4. What titles, records, ranking and achievements did you accumulate in your bench press career?



I’m 2 time WABDL National Champion , also I have broke the Class 1 men WA State record 3 times in my weight class (259) with 578.5 lbs. This currently has me ranked 2nd in the 259 class in the WABDL and Ranked 32nd in the 275 class across all federations in America. I was also the Best Lifter (Bench) of the 2010 WABDL Nationals. This was one of the major highlights for me. There was a lot of great bench pressers there.



5. Describe your training philosophy?



Well I like to say I train smarter not harder. I have learned to do this with age to keep from injuring myself like I did when I was younger. For the Bench I train in a shirt 7 out of 8 weeks on max effort days. But I also cycle board use in there so only once every 5 weeks I will go full range with the weight. I like to start with week one with a 4 board and then week 2 with a 3 board and so on and so forth, each week taking away 1 board and I try to maintain the same weights or as close as possible. This gets my body use to heavier and heavier loads without destroying my body every week. I also do all my max effort stuff with sets of 3 reps and I try to do about 8 to 10 sets on bench days. On Speed days I do sets of 5 or 6 reps, but same number of sets. Also on speed bench days I alternate Bands and chains or both and they are always full range. I keep these raw and around 50% of my max most of the time. I try to apply some of the same types of cycling and training for my dead lift and squat as well.



6. Do you compete equipped or unequipped (no suits) or both?



I compete equipped mostly but I have done a few raw bench meets. I don’t train for raw so I’m not nearly as good at them. And I really believe heavy benching on my shoulders without a shirt breaks them down too much. I also have some long term goals and I know that the bench shirt will help me stay in the sport long enough to have a chance at them.



7. Why do you compete in only bench press competitions or push-pull competitions?



Well when I was younger I did a lot of full meets. Now that I have got back into powerlifting I wanted to come back and concentrate on one lift till I could get my squat and dead lift up before I came back to do a full meet. I plan on doing an APF full meet in Aug. here in Portland OR. Recently I have Squatted 700 lbs with just knee wraps and belt. So I think I’m about ready to start to suit up and train for a squat in a meet. The Only major weakness I currently have is my inconstant dead lift but I’m working on that. I changed my stance a year ago to release pressure in my back so I’m still in the process of learning this. So to answer your question I just wanted to be ready for a full meet before I did one and doing push pull and bench meets are helping me get ready.



8. What is the most impressive lifter you competed against?



Well years ago I competed against (not same weight class thou) Ryan Kennelly. Wow is he explosive. But as of recent I would have to say Adrian Larsen. I train with him as well on Max effort days in Oregon City. This man is one of the most power-full men I have met. See the thing is he has a medical problem where his hips/legs can’t bend much so he can’t put his feet on the floor when he bench’s. So he has to balance his body on the bench while he is benching with no leg support or leg drive. And I have seen him put up over 700 lbs on many occasions. He is also a great guy and is always promoting the sport and helping others. He is truly a class act.



9. Who do you think is the greatest lifter of all time?



Wow, well I’m not going to go into drug free or untested because it’s not my place too. But as far as benching goes, probably Ryan Kennelly or Scot Mendelson. Full power lifter it’s no question, its Ed Coan.



10. How has the sport changed when you first started competing?



Well since the 90’s is changed a lot with gear. I remember you were lucky to get 40 lbs out of the old inzer shirts, now with the rage x’s and super katana’s and apex shirts wow some get 300+ out of there shirt’s. Of course its not like they just put them on and boom add 300 lbs. The Bench has become much more technical. If a lifter doesn’t spend the time to learn what they need to, to get the most out of there shirt they will be left behind. Its part of the sport just like many other sports ie, pole vault, javelin, football, baseball ect. Every sport has its technical advance’s to push the sport.



11. How do you prepare for an upcoming competition?



I pretty much just follow the training I described above, and I make sure I am confident in the weight ranges I will be attempting during the meet. And that comes from time under the bar with the heavy weight during your board cycle’s.



12. Describe your nutritional intake for an upcoming competition?



Well I pretty much eat, eat, and eat all the time. I try to take down 350 to 400 grams of protein a day. I also take creatine, USPLabs Prime, USPLabs Jack3d, USPLabs PowerFULL, Fish Oil, DHEA, Joint Supplements, Potassium, and L Glutamine. If I have to cut weight for the meet Ill trim my carbs back and even some protein if needed and then sweat off the last 10 lbs or so. I find it beneficial to train at a heavier weight than comp weight. Then cut down and after weigh-ins put it back on since most of the cut is water.



13. How many meets do you compete in a year?



When I was younger I did as many as 8 or 9 a year now I’m going to keep it to 3 to 5 range and maybe toss in one raw bench meet a year too.



14. Who is your greatest competitor?



I don’t really have one just yet but I guess I will say myself at this point.





15. How does today’s judging compare to yesterday judging?



In the WABDL it’s been pretty close to the same, a few rule changes over the years but as far as fair judging I would say it’s been damn good. I can’t say for other feds because I don’t have enough experience to give a fair judge about it.



16. There are probably 50 different federations. Do you think this is a good thing or bad thing?



I think it’s a good thing but I would also like to see more affiliations like the IPF does with the USAPL. I think this would be a good way to get more unity in the sport. And tie us together as all powerlifters. We have enough divisions with the raw, single and multi ply that I think a reorganization of these would not only benefit the sport and its lifters but also the feds them self’s in the long run.



17. Is the IPF World Championship still the top and most prestigious title to win?



I think in single ply full power yes. But for other areas of powerlifting such as bench only or push pull or multi NO



18. Do you think drug testing is a good thing or bad thing?



I think it’s good because the public demands it from its top sports so why not in powerlifting. But I also think its good we do have fed’s that are untested or “pro” for those who wish to maximize their bodies past what can normally be achieved. And I could go into a whole book worth of talk about drugs in sports so I’ll leave that to another time maybe.



19. What is your greatest memory from competing?



Watching some of my team mates progressing and achieving there goals they put in blood, sweat and tears for. This is what the sport is about, and I have been blessed to see some great things in this sport!





20. What advice & tips would you give to a beginner bench presser or powerlifter?



Well 1st I would tell them to find a good experienced powerlifter in their area that is willing to help them and make sure they are using good form and training properly. So after they have a base to work from, they should take proper and enough supplements to help their body recover from the work outs. I would also recommend getting some good training partners and/or spotters as they are very important as you get stronger. And Last to just have fun and enjoy the sport!





21. How has powerlifting changed your life?



Powerlifting gave me a direction and goals in my life. If I didn’t have it I would probably just be wasting away playing video games or something worthless.





22. Do you stay in touch with lifters you compete against?



Yes a lot of them I do, or at least try to as most of them ask for help. I enjoy helping my fellow lifters as others in the past did for me.



23. When is your next meet and what numbers are you looking to put up?



My Next meet will be in July in Olympia WA at a WABDL meet. I’m looking to hit a 600 lbs dead lift and get 625 to 650 bench. Right now I’m on a perfect pace. I have been hitting 700 lbs off 3 and 4 board the last few weeks and I feel like I’m getting stronger every week.



24. While you were competing, what is your main goal?



If I think I can win or have a shot at it that is my goal. But if there is someone there that is just out of my league its to PR and learn from them. No matter how good you get you can always learn something new from a fellow lifter. Lastly at the end of the day its just to have fun. We all do this sport because we love it.



25. Any major injuries you sustain while competing or training for upcoming meet?



Last year I broke my hand in 5 places but it wasn’t because of training, I just fell down some wet stairs like an oaf! Lol… So that took about 4 months or so to start benching again with any kind of weight. So it was like catching up the last 5 months. So I made a vow to myself not to do any stupid risky things because I am dedicating myself to powerlifting over the next 5 to 10 years.



26. What do you think about pro powerlifting or pro bench press meets that give out cash?



I really like the idea and I hope I get invited to some in the future.



27. Why did you decide to compete?



Because I have always had that competitive spirit in my and it gives me direction in life and keeps my head on straight. Also it keeps me out of trouble, but that is another story for another time. ;-)



28. What would you like to change about today’s bench press or powerlifting competitions?



I would like to see more get involved in the sport. I think a lot of people think they need to be world class to start to lift in meets and that is just not the case. So I guess I would like to see the fed’s spending more time recruiting new blood into the sport. I think that would be a great thing all around!



29. What would you like to change about today’s bench press or powerlifting judging?



As the WABDL fed goes I think there judging is just right and is very fair. As far as a whole I would like to see it a bit more standardized and I think this could happen if more feds joined forces to become affiliations with one another like IPF and USAPL for example. But that is more of rule standardizing than judging but I think they go hand and hand with each other.



30. Which meet you competed in is your #1 or most prestigious meet?



Well back in 2001 it was WABDL worlds and I guess currently it has been there nationals. I hope to do the Arnold someday but who knows if they will invite me. There is a lot of politics with that meet and getting an invite.



31. Why do you think some lifters are haters?



LOL, well it’s easy for someone to hide behind their computer on the net and talk shit. It’s not like these people do this to your face. So I just laugh about it really. And you can’t make everyone happy, so I just try to move on.



32. Anyone you would like thank for helping you along the way in Powerlifting career?



Well I got a lot of people I would like to thank, my dad for helping me and supporting me in my early days of powerlifting. He went to all my meets and coached me and did his best to try to help me do my best. I want to thank my girl friend Tamara, she is also one of my training partner’s and she supports me and love’s me in any endeavor I do. She is a true inspiration to me. My other training partners AJ, Adrian, Ben and all of Primal Power, they are great and have helped me massively over the last few months. I want to thank my sponsors for the great support they have provided me, APT (www.prowriststraps.com) and USPLabs (www.usplabsdirect.com). I would also like to thank all the lifters out there I compete with and don’t compete with for making this, such a great sport, and Gus and all of the WABDL for having such a great fed to compete in. Thank you everyone for all that you have done for me and Powerlifting. And last I would like to thank J.T. Hall for giving me this opportunity, thanks J.T.

Thank you Shawn!

TRAIN HARD

"BIG WILLIE" J.T. HALL


YOU CAN READ ALL INTERVIEWS AND SEE HIS BLOG HERE

http://www.houseofpain.com/blog.html?search_author=9

Grip and Rip IT!

Rip the the hinges off the cage and let the animal out to because all he wants to do is grip and rip the bar off the floor! It's dead lift day!

So I got after it today and It felt great, Back Felt exceptionally strong today and solid. I was worried before I got to the gym as my right ankle and left lower calf/ Achilles tendon was bother me a lot. Once I warmed up and got going everything felt pretty good. Here was the sets for the day.

Deadlift

135 x 10
225 x 10
315 x 3
315 x 3 plus 100 lbs of chain
365 x 3 plus 100 lbs of chain
405 x 3 plus 100 lbs of chain
455 x 3 plus 100 lbs of chain
495 x 1 plus 100 lbs of chain (bairly missed this at the top, wow it was close )

Bent over Rows with Strait bar Bell

225 x 8 - 10 reps for 4 sets

Dumbbell Kroc Rows

125 x 8
135 x 8
150 x 6
150 plus 50 lbs of chain for 6 reps "200 lbs" ( They didn't have any bigger dumbbells so I just made them heavier...

Seated cable rows

325 lbs for 3 sets of 8 to 10 reps

Finished off Back with Reverse Hyper's

225 x 8 to 12 reps for 3 sets

Then we did 15 min of power abs including normal and side plank's and super man's

Fun Stuff there..

Training Partners Sick today..

Max Effort bench day.

Today was 1 board in the cycle. It always gets harder when it gets close to touching. To bad my main work out partner was sick today. Got some food poisoning from a restaurant he had the night before. Then we went to a store today before we went to the gym and Tamara got a sandwich and got hella sick from that and was puking in the parking lot before the workout. So while she was puking I was warming up, then told her to hurry up because she had a work out to do. And lastly had to call in some extra spotters because my normal people weren't there so it made it a lot harder on some of the lift offs and spots as they were touching the bar when they weren't suppose to and sometimes giving shitty hand off's.. anyways bottom line thou gotta get the work done regardless....

Sets

Bench Press
Warm up's
bar x 10
135 x 10
225 x 6
315 x 6 off 1 board
Shirt Up in Super Katana
405 x 4 off 2 board
455 x 2 off 1 board ( Shit hand off and one of the side spotters kept touching the bar)
500 x 3 off 1 board
550 x 3 off 1 board
585 x 3 off 1 board
600 x 1 off 1 board
405 x 10 off 1 board

Bench wasn't the best its ever been but went well enough to get a good workout and my body got something from it.

Flat Dumbbell Bench
50's x 25 reps
50's x 25 reps
50's x 25 reps
60's x 25 reps

Kennelly Dumbbell tricep extensions
40's x 3 sets of 10 reps

Tricep Press downs
10 sets of 10 to 12 reps of different weights

Dumbbell Hammer curls
4 sets of 10 reps with 50's

Single Arm dumbbell flat bench's
4 sets of 10 reps with 80's

here is the video of today

Break on leg day..

Took a day off on the legs since my knee has been bothering me the last few days.. Its nothing major just a bit of a strain is all but being a bit older I pay attention to what my body is saying. A week of rest will be good for my legs anyways..

So about a week ago I got the video from CSS Sports Photos so I took my lifts off there and put them in a video today. I don't think I will be ordering another DVD from them as the quality was not very good. There pictures are awesome but the video was so compressed it wasn't worth the money. Ill just bring my own video people and photo people with me from now on.

So here is the video from the meet.

Blast them Tri's with them chains...

Speed and Dynamic Bench Day..

So I Busted out the 100 lbs of chains again and went at it, we even did some decline skull crushers with them. Here was the sets

Bench Press ( all sets were full range and raw )

bar x 10
135 x 10
135 x 10
Add 100 lbs of Chain
135 x 6 plus 100 lbs of chain
205 x 6 plus 100 lbs of chain
245 x 6 plus 100 lbs of chain
300 x 6 plus 100 lbs of chain
335 x 3 plus 100 lbs of chain

Then to dumbbells flat bench press
115's x 10
135's x 8
145's x 6
135's x 6

Decline Skull Crushers
65 lbs plus 100 lbs of chain for 8 to 12 reps for 6 sets ( so a total weight of 165 lbs on skull crushers ) about mid way up the chains were fully off the floor swaying around making this very difficult lift and was a great work out.

about 30 min of Tricep Press downs with the full stack I think about 220 lbs.

Then a 15 min power abs work out to blast them puppies

Then did another 15 min of tricep press downs because they didn't feel like I worked them..


Ok I just got a brand new HD 1080p Camcorder, and I will be testing it out shortly so I should have some great video for you guys, no more using my cell phone to record work outs. I also with this will be doing some instructional videos to help thou's who ask for it..

Dead.....

Deads...

Today was back/shoulders days.

Started out with dead lift, and I went conventional stance today. I don't do that much so I thought I would mix it up. And It felt much better than it has in the past. much easier to get down and get ready for solid pulls.

Sets
Dead Lifts
135 x 10
135 x 10
225 x 5
225 x 5
315 x 3
405 x 3 Very Easy!
455 x 3 This felt pretty easy and I had great speed even from the bottom, its been a while for that.

Reverse Hypers
150 lbs 2 sets of 10
250 lbs 3 sets of 10

Seated Rows
225 lbs 3 sets of 10
305 lbs 2 sets of 10

Shrugs, side raises, front raises, dumbbell Shoulder press, Lat Pull downs.

This was a pretty quick work out only lasted a few hours.. Im really seeing some effects from Prime.

Soon I will be trying Tribustol as they sent me about 3 months worth of product to try and tell them what I think. I will give my honest opinion on this but I have high hopes for this product as it has some of the same compounds of other supplements I have taken and have worked very well. So I will keep ya'll posted on this as well.

USPLABS PRIME!

Prime....

So I have been taken this stuff for about 2 weeks now and I just want to write down some of my thoughts on it. After a few weeks I have noticed some increase in size my upper body. Where I really noticed it is in how my bench shirt fits.. wow I can barely get my arms in the sleeve's now, and even the chest and shoulders feel tighter. Even my work out partners see a major difference in my upper body.

Weird thing with this and the added size is Im a bit lighter, around 270 lbs. The only thing I can figure is im loosing some extra fat from this and my belly does seem a bit smaller. So just for this I plan on taken the stuff for at least 90 days to see where im at with that.

My muscles feel more dense and solid, I'm getting a bit more definition in my shoulders and legs. My strength even on "bad" days has been good. I have recently been handling much heavier weights in training than I have ever before. Even had my 1st 700 lbs 3 board press last week. So Far I would Say this is an excellent product and I can't wait to see how close I get to super man on this product. Thanks USPLabs!

Video of 4/10/2010

Ok here is the video from yesterdays work out

635 off 2 board.

Max Effort Bench day.

Today I spent so much time teaching and working with my workout partners I didn't get much in today myself. So Today was a shirt day with 2 board presses. Here was my sets...


Warm up
Bar x 10 full range
135 x 10 full range
135 x 10 full range
add 2 board
225 x 6
225 x 6
315 x 6
315 x 3
405 x 3
455 x 3
Shirt Up in Super Katana
495 x 3
585 x 3
635 x 3
635 x 1 Was really off on this rep and I struggled with it
635 x 2 This was a few seconds after the previous rep set I did, and this didn't feel great ether
405 x 15

and that was it because the gym closed early today, So I came home and did a bunch of rubber band push ups. I guess Ill just hit the triceps hard on Tuesday. Its ok its good to very my days on the extra work. Also after today I come to the conclusion on my next 5 week board cycle I will add chains to all the board and shirts sets, so this will happen in 3 weeks. I'm just lacking the explosion I need from the bottom to the top.

I will have the video of the work out up later, probably tomorrow.

Plyo Leg Day!

So today was Thursday and normally its a squat and leg day. and normally I move a lot of iron on these days. But not today.

Squat
All sets were done with a stretch plyo band around my knees, pulling inward.
135 x 10
135 x 10
225 x 6
225 x 6
315 x 6
315 x 6
315 x 6
315 x 6
315 x 6
315 x 6

( 10 total sets )

Then I did nothing but plyo work the rest of the work out. These all had the band strapped from ankle to ankle with a good amount of tension.

Split leg jumps
6 sets of 8 to 10 reps

wide stance to close stance back to wide stance vertical jumps
6 sets of 8 to 10 reps

Wide stance to close stance forward jumps
6 sets of 8 to 10 reps

Wide stance walks forward and backward
6 sets of 40 yards

Side steps with tight band tension
6 sets of 20 yards each direction

40 yard dash with band around ankles
1 set and ran into indoor netting and crashed and burned because I couldn't stop this run away truck fast enough.. lol. That jammed up my knee pretty good so I called it a day..

this was a pretty good work out except the very end lol...

Monday and Tuesday!

Monday - Back Day

Started off with dead lifts and kept it simple with speed pulls today
10 sets of 5 reps with 225 - simple huh - Felt Like I could power Clean these without to much trouble.
then we did Reverse Hypers for about 6 sets of 10 to 12 reps
then onto a few diffrent pulls, Cable pull downs, seated rows, crock rows
then we finished with some shoulder work


Tuesday - Speed Bench Press

I backed off a bit today more than I normally would but I can feel my body is still recovering from the 700 lbs day on sat.

Bench
135 x 10
135 x 10
135 x 10
Add Doubled up red bands from floor
135 x 6 plus bands
135 x 6 plus bands
135 x 6 plus bands
135 x 6 plus bands
135 x 6 plus bands
135 x 6 plus bands
135 x 20

Dumbbell flat bench Press
8 sets of 85 lbs dumbbells for 8 to 12 reps

and about an hour of these
Kennelly tricep press
cable press downs forward and reverse grip
skull crushers

700 lbs 3 board bench for 2 reps

Ok So here was today's work out.. It was max effort bench day. I wasn't sure I was going to be able to do it as I tweaked my back some doing box squats on Thursday. Im a dumb ass and didn't use a pad to sit on putting pressure on my low back. From now I on I will. So Before I left the gym in the early morn I took a but ton of Ibuprofen but that did nothing. So I took a 5 mg oxy cotton.. btw I don't condone that and it shouldn't be done. but I wasn't missing max effort bench day. So it was just enough to loosen up my back but not be drowsy or high or anything like that. just helped me get thou the day. So this is what the work out looked like

Warm ups with band stretching and wrist and forearm stretches..
Bench Press
Bar x 10
135 x 10
225 x 10
Add 3 board
315 x 5
405 x 3
495 x 3
Shirt Up with Super Katana Bench Shirt and continue with 3 board bench's
495 x 3
585 x 3
635 x 3
675 x 3
700 x 2 big PR for me

Incline barbell press
225 x 8
315 x 3

Dumbbell Flat Bench
115 x 10
125 x 8
125 x 8
130 x 8
130 x 8
135 x 8
135 x 8
140 x 6

Then Lots of tricep press down's and then Kennelly dumbbell tricep press's and I spent about 2 hours doing triceps and a total of about 5 hours in the gym today.

here is the video

Heavy Squat day! 4/1/2010

Heavy Leg day!

Ok so we did box squats today. Everyone in the group did well and I think everyone hit PR's.. So here was my sets

135 x 10
135 x 10
225 x 8
Add Box
315 x 8
405 x 5
495 x 3
585 x 3
675 x 3

Then we went to Hack Squats

405 x 8 for 4 sets all reps were performed to rock bottom of the machine

then leg curls and also leg extensions, after this we called it a day. Alot of the time we do a little more volume in work but it felt good to stop there. Body Felt right, its best to listen to what your body is telling you.

Here is a video of the day!

Few days worth!

Ok sorry its been a few days so I'll do two in one update here..

Friday Heavy squat day with chains here is how the sets went

135 x 10
225 x 10
315 x 5
Add Chains and Box for box squats

405 x 6 plus 100 lbs of chain
495 x 6 plus 100 lbs of chain
585 x 5 plus 100 lbs of chain ( did this for 5 sets )
405 x 6 plus 100 lbs of chains ( did this for 5 sets )
315 x 10 plus 100 lbs of chains ( did this for 8 sets )
225 x 5 plus 100 lbs of chains ( did this for 2 sets and jumped in the air on each rep)

Then leg curls, leg extensions, and finished off with lunges.. Not a bad day


On Sat. we kept it a easier day. ( normally this is our shirt max effort day ) We did about 5 or 6 sets of 4 board raw work and only went up to 405 lbs on the bench.. so was very easy.


Tuesday .....

DE day on the Bench Press. We did this with chains. sets looked like this.

bar x 20
135 x 10
135 x 10
add 100 lbs of chains
135 x 10 with 100 lbs of chain
185 x 10 with 100 lbs of chain
225 x 10 with 100 lbs of chain
275 x 7 with 100 lbs of chain
225 x 10 with 100 lbs of chain
135 x 40 with 100 lbs of chain ( super super fast and light )

after this we did dumbbells I got up to 125's for 10 reps for a few sets and then blasted our triceps with cable press downs and Kennelly's for about 1.5 hours. Its getting to a point I need to put in 4 hours in the gym at a time to get a good work out in.

I guess you need to put in the work if you want to be the best and get to your goals.

Speedy bench press!

Yesterday, wow.... ok it was a dynamic bench and also a triceps day as well. So We started with chain benches for speed. We never went heavy with this just tryed a few new things and worked on speed. So the sets looked like this...

Warm up then.

add 70 lbs of chain to the bar.
all sets were done with maximal force applied to bar, for speed.
45 (bar) x 10
135 x 6
Add red band stretched behind my back held with both hands to bar.
205 x 5
205 x 5
225 x 5
225 x 5
225 x 5
Take away bands and just keep the chains
225 x 5
135 x 10
135 x 10
135 x 10


The bands to this made this a very different feel to the lift but interesting.
next was dumbbell flat bench

115's for 4 sets of 8 to 10 reps each

next was a bunch of tri work, we did a good hour on this super setting between cable press downs and kennellys followed by a few sets of 12, 12, 12's on a flat bench with a curl bar. 12 close grip benchs, 12 skull crushers, and 12 behind the head pull overs. Then for shits after all that I went and fliped a 400 or 500 lbs tire in the back 1 time. wow that was hard.

then we left the gym, the end!

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Just another sub par back day!

Today was back day again.

So today I mixed it up again and did dead lifts from the floor with red bands. ( these were stretched out pretty tight) These weren't easy at any point during the lift. The sets looked like this

Dead Lifts
All sets done with bands
135 x 10
225 x 5
225 x 5
315 x 5
365 x 2

Then we did hang cleans
3 sets of 135 x 5

Were just starting to do cleans again so mostly working on form than anything else. after 10 to 12 years of not doing them its good to start light with these.

Crock Row's next for 5 sets of 8 to 10 reps
reverse hypers and regular hypers

end of work out

Yes I know today was a pretty easy day. by my work out partners didn't eat before working out so I had to cut it short too.

On a side note - USPLabs just sent me my 1st order of Jack3d and Prime. So I will be trying these out and leting you guys know what I think. What I have heard from a lot of people is they love Jack3d, some even say its the best pre-work out drink they have had. Can't wait to try it!

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1st max effort day since nationals

Ok so today I forgot today was sat this morning. So I missed ME day on Oregon city today.. damn that sucks so I went to my gym a little bit later.

So today we did 4 board since were starting the board cycle again. This was my sets for the day

Warm ups
raw
135 x 10 full range
225 x 3 full range
Added 4 board
225 x 3
315 x 3
405 x 3
495 x 3
Shirted up
585 x 3
635 x 3
675 x 3
675 x 3

Then we did other basic chest and tri work. including some plyo ball work. Today the 2 sets of 675 for 3 reps was a big pr for me. (btw that is 7 45's lbs plates on each side of the bar!)... If I can just keep putting heavyer weight in my hands that 600 to 650 range bench should be mine in a few months at the next wabdl meet.

I would have taken video but the gym was pretty dead today so I had a hard enough time trying to find spotters little lone an extra person so hold a camara. We will get it on video thou at some point maybe next week who knows. But exspect big numbers from me this year and years to come.

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and get your powerlifting gear here at http://www.prowriststraps.com

WABDL NATIONALS RESULTS

Ok lets start with the meet!

The meet started very early in the morning so we had to be up even earlier to get food and be ready for the meet. Lifters meeting was at 730 and the meet started at 8 am. Guess what I was in the 1st flight so 8 am I get to start lifting whoo hooo! NOT SO EXCITED ABOUT THIS! Anyways it was when I was to lift so that is when I had to. I did my warm ups easy and so came the time for my opening attempt. It was 512 lbs, Smoke Show! Very easy for me this day, The hardest part was getting it to touch. Now about 10 min later was my 2nd attempt. 551 lbs, this was probly easier than the 1st. wow Shot right up! This was great, so on my 3rd I went for 578.5 lbs. This was a bit more of a grinder but the weight didn't seem to stop anywhere. On a 4th after already breaking my own record of 518 twice I went for 584. I just didn't have enough gas in the tank this early in the morning so it stopped half way up. I will get video of the meet in a few weeks from CSS so I can review my lifts and see what I can improve upon in my form. I try to strive for perfect form every time. If I am off by a 1/4 of in inch that is not good enough for me and I want it perfect. It needs to be perfect! No it has to be perfect!

Here is a picture from the bench press



Then I was suppose to dead lift at 6 pm but that didn't happen till about 715 or 730, but you know what considering how many lifters there were the meet went by very fast.

I ended up pulling 507 and went for the win of 595 but was about 20 to 30 lbs to much for me. (over the next few months I am really going to strive to get my dead lift over 600 lbs again. its a must do!)





So I ended up with two 1st place finishes in the Bench, Class 1 259 Men and Open 259 Men. Also I got the Class 1 Men Best Lifter award! (This ended up getting me drug tested!) and I got two 2nd Place finishes in the Dead Lift, Class 1 259 Men and Open 259 Men. Not Bad! This Also moved me out of the Class 1 Mens rankings in the Bench Press and into the Open Only Classes. The challenge is set!

Tamara ended up bench pressing 170.7 lbs for a new meet PR for her and was close to 187 but ended up dumping it on herself at the last second. To Bad she has hit that weight quite a few times in the past. She Won two 1st place finishes in the Bench Press, Teen 18-19 198 women and Open 198 Women. She also set a state record with that 170 lbs bench press.

AJ Benched a PR 402 and just missed his state record of 429 on 2 attempts. He took a 1st place finish home in the Junior SHW Class. Great Job!

Here is a few more pics of the Meet

Ok I decided to go 259 this meet instead of 242.. long winded story as to why but I did anyways.. I made weight in this class with no problem with quite a few lbs to spare. So tomorrow is the big day. I am opening with 512 just shy of my current class 1 record of 518 that I should smash by the way! I have my eyes set on the WA state record of 606 at 259 open. if all goes well I will go for this on my 4th with a 607. My attempts will look somthing like this 512, 556, 578, 607 for the 4th..

I will have pics taken at the meet and hopfully some video too.

till next time!

Cutting after day 1 just a few more days to go!

So the weight cutting began yesterday, I woke up at 271.8 lbs wow I was a little heavy and was feeling it even. So I started about mid day with the cut after lunch. I had some Chinese food from the mall and a large orange smoothie. A few hours later the cut began. I got on some plastic sauna suit and a few layers of sweets and went to the sauna at 24 hour fitness. Can you believe they charge 15 dollars for a day pass there. wow what a rip off! Anyways I managed to sweet off about 4 lbs and when I got home I took a box and half of exlax. By the morning I managed to cut off a few more lbs on the toilet. ( don't try this I don't advise this, it can be dangerous to your health only if you are exsperanced at cutting weight ) So this morning I weigh-in at 263 on the dot. So 20.5 more lbs to go since the weight class is 242.5 lbs with 2 more days to go. weigh-ins are friday at 3 pm.

Today were going to hit the sauna again and try to lose 10 more lbs today.

anyways Ill keep everyone up to date on what is going on.

Last training day before the big meet!

Video tells it all...

Didn't want to shirt up with just a week out as my elbows get sore after tight shirt work so I figured rest is the best right now. So we did reverse bands instead, very similar to the shirt but without the pressure and shock to the system, at least not nearly as much.

Last Squat day before WABDL 2010 Nationals

Last Squat day before WABDL 2010 Nationals in Portland next weekend. So we did some reverse band squats. Set it up so that it would be pretty close to squats in a single ply suit. here was my sets for the day!

135 x 10

225 x 10

315 x 5

405 x 5

Add bands

495 x 3

585 x 3

700 x 1 ( Could have done 2 maybe 3 reps, this felt real solid and good. )

775 x 1 ( real close but didn't quite get it.. wow if it would have been 5 or 10 lbs less it would have gone up )

800 lbs might be possible by the APF meet in Portland in Aug.

So we are going to do our last bench day on sat and it will be just kept to a few sets with reverse bands. Then weight cuts begin on wensday for Friday weigh-ins. I will keep you all up to date on whats going on.

Primal Power Systems News Letter!

Primal has put out a new News letter that I wanted to post up. A lot of great info on here check it out. Click the images to in-large them!

Got My National Opener figured out!

So Sat. was the last day before the meet I will wear my bench shirt. I got up to 515 for 2 reps full range. These were super easy reps. I felt like I had a 600 in me that day but I called it at 515 didn't need to push it. The meet is on March 13th in portland.

If all goes well all of us, Tamara, AJ and myself should all get state records. Tamara doesn't have a teen WA state record for 198 (she's going up a weight class to set this ) So she should hit around 200 lbs. AJ's record is 429 for Junior SHW. and Mine is 507 for 242 class 1 men. We will record this just like last year and post the video's

Not much else to say on the day, but water weight cutting begins on the night of the 10th and all day of the 11th for weigh-ins on the morning of the 12th. then after that it will be the battle to put all that weight back on. I will keep you guys up to date on the progress of that!

We didn't leave the squat rack all day long!

As the Title says, we were stuck in the squat rack, well at least for 20 sets. Wow this was pretty crazy! This was on Thursday and now its Friday and I'm not even sore, WTF! Seriously! Leg work outs are getting a bit ridiculous. Anyways the sets went like this


Sets
135 x 5 x 1 set ( plus 70 in chain's )
225 x 5 x 2 sets ( plus 70 in chain's )
315 x 5 x 2 sets ( plus 70 in chain's )
405 x 5 x 1 set( plus 70 in chain's )
455 x 5 x 1 set ( plus 70 in chain's )
500 x 4 x 1 set ( plus 70 in chain's )
275 x 5 x 2 sets ( plus 70 in chain's )
225 x 5 x 9 sets ( plus 70 in chain's )
225 x 28 x 1 set ( plus 70 in chain's )
225 x 7 x 1 set ( plus 70 in chain's ) I did 7 here because the set before was supose to be 35 and it didn't happen lol

and here is a video of a few sets of that day.



After all this craziness we decided to call it a day. Looking back thou we should have done at least another hour, leg curls, leg ext and any other thing I could think of maybe lunges.. oh well... Next Time