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...
Friday, April 30, 2010
Monday, April 26, 2010
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.
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.
Sunday, April 25, 2010
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.
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.
Friday, April 23, 2010
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..
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..
Thursday, April 22, 2010
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.
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.
Tuesday, April 20, 2010
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....
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
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..
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..
Sunday, April 18, 2010
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
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
Thursday, April 15, 2010
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.
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.
Tuesday, April 13, 2010
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..
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..
Monday, April 12, 2010
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.
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.
Sunday, April 11, 2010
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!
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!
Saturday, April 10, 2010
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.
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.
Friday, April 9, 2010
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...
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...
Tuesday, April 6, 2010
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
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
Sunday, April 4, 2010
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
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
Friday, April 2, 2010
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!
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!
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