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.
Wednesday, March 31, 2010
Wednesday, March 24, 2010
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!
http://www.prowriststraps.com
http://www.usplabsdirect.com
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!
http://www.prowriststraps.com
http://www.usplabsdirect.com
Monday, March 22, 2010
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!
http://www.usplabsdirect.com/
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!
http://www.usplabsdirect.com/
Saturday, March 20, 2010
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.
Get your supplements here at http://www.usplabsdirect.com/
and get your powerlifting gear here at http://www.prowriststraps.com
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.
Get your supplements here at http://www.usplabsdirect.com/
and get your powerlifting gear here at http://www.prowriststraps.com
Wednesday, March 17, 2010
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
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
Friday, March 12, 2010
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!
I will have pics taken at the meet and hopfully some video too.
till next time!
Wednesday, March 10, 2010
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.
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.
Saturday, March 6, 2010
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.
Friday, March 5, 2010
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.
Wednesday, March 3, 2010
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!
Monday, March 1, 2010
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!
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!
Subscribe to:
Posts (Atom)