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...