dyanmic bench press
gpp warm up
a1.lat pull downs 6x20-10
a2.dumbell bench press 2x20,2x10,2x8
dynamic bench press
95+2mini bands3x3
115+2mini bands3x3
135+2mini bands 3x3
4 inch rack lock outs with mini bands drops sets…
worked up to
415x3
315x6
415x3
315x6
415x3
315x6
csr’s with bands 4x20
…bm
max effort squat dl
gpp warm up
a1. ab pull downs 3x22 3x12
a2. pull throughs 3x10/ blue band leg curls 3x33
a3. blue band gm’s 6x15
b1. dumbell bench 2x3minute sets
b2. lat pull downs2x15
max effort movement
suspended safety squat bar gm’s
worked up to a pr of
480x3
**really strained some low back muscles had some spasms…lol…still cant bend over…lol
stiff leg dumbell deadlifts standing on 4 inch box-100 pound bells
3x10
a1.dumbell shrugs- 100 pound bells
3x20
a2. csr’s with bands 3x20
blue band + green band leg curls 3x20
…MY LOW BACK IS FUCKING FRIED…bm
Gotta love how you laugh after saying you can’t bend over.
Funny shit.
took it easy today my joints and pec’s were being a real bitch…thats what you get for having 3 great bench weeks in a row your body says… “enuff”
max effort bench
gpp warm up
a1. wide grips lat pulls 2x20
a2. dumbell bench 2x20
b1. medium grip lat pulls 2x15
b2. front raise 2x10
c1. close grip lat pulls 2x15
c2. rear delt flys 2x15
1 board press in titan fury…
worked up to 400x3x3
…time for the hot tub…one of those days…bm
hey bm QUESTION 
ok, i’ve had soreness in my rotator for about 2 weeks (from level 1-10 its like a 1-2), so i decided to take a couple of weeks off from all push/overhead press exercises to rehab it/strengthen it. i decided this after a week off from all lifting and it was still somewhat bothering me.
anyway, my q is, instead of getting rid of push/overhead press exercises, should i just replace these with: close grip lockout, regular 3 board press, floor tricep ext, and maybe even military press lockouts? i was going to try this anyway to see if it agrivated it, close grip lockouts two weeks ago didnt really seem to agrivate it… so im assuming that the rotation is so minimal that it might be ok to do this?
what do you powerlifters do when your shoulder/rotator gets tweaked somehow, like just annoying soreness that prevents you from doing any full ROM exercises that rely on rotator alot?
and if anyone else reading this knows if overhead pressing lockouts (like military press lockouts) are safer, or is that still a big risk of impingement? (i think thats how i injured it, push press
cya
This could be a copuple of things…if your rotator is bothering you and the pain is minimal but there is pain…i would want to take a look at what you do to warmup…i beleive in warmups a ton to prevent and heal injury…when this kind of stuff happens to me and it does a lot i go straight to the sled for extra upper body rehab gpp AND ONLY DO MOVEMENTS THAT CAUSE ME NO PAIN…IF IT HURTS DONT DO IT…if full range work fucks your shoulder up dont do it…you can build massive bench strength doing full range work once every 8 weeks…it has been proven time and time again…if i was you i would do a multi face attack…really warm up a lot before any pushing work outs do tons of low intensity upper back-shoulder-rotator cuff-and lat work before you push…then i would do just what you said for about 6-8 weeks just do mid range work with light straight weight speed work…then i would do a ton of out of the gym rehab such things as -hot tub, ice, anti-flamitorys- tons and tons of stretching- and tons of little low intensity extra work outs for that area thing like rotator cuff work superseted with light high rep push ups on a stability ball or 20 minutes of very light upper body sled drags…i have cured 99% of my injurys in the last 2 years with out seeing a doctor by being smart this includes…not doing movements that hurt me- pissing of my partners by taking tons of extra time to warm up and rehab- taking care of my self physically-and not letting my ego get in the way, realizing that a big raw bench on a wensday afternoon isnt worth missing a big lift on the platform at competition…hope this helps …ross
thanks alot for the reply, my warm up is skeptic (i do break a sweat, but i just do shit like j-jacks, pushups, arm rotations and then jump right into heavy lifting), i should probably do like you do and save my max effort exericses for the end.
your advise has helped alot on this subject, thnx m8!
dynamic squat dl
gpp warm up
ab pull downs 5x15
a1. v-grip lat pulls 4x12
a2. green band gms 4x22
a3. blue abnd leg curls 4x25
dyanmic box squat
blue band+purple band 315x2x2
blue band+purple band 335x2
blue band+purple band 355x2
blue band+purple band 385x2
speed dl’s standing on 4 inch box with doubled mini bands
225x1x3
275x1
315x1
365x1
425x1 pr
hammer curls 2x20
…bm
dynamic bench press
gpp warm up
a1.wide grip lat pulls 2x20
a2. d-bell bench 2x20
b1. v- grip lat puls 2x20
b2. d-bell bench press 2x20
c1. v-grip lat pulls to belly 2x20
c2. d-bell bench 2x15
dynamic bench press straight weight
6x3-195
3x3-205
4 inch rack lock outs
225x5
300x5
355x5
405x5
425x5
475x3
500x3
chest flys on stability ball
2x15
band tri push downs
2x as many reps until they burned
bench press lat pull downs
5x15
rack lock outs help your bench…bm
max eff squat dl
gpp warm up
bench press lat pull downs 5x15
a1. ab pull downs 5x22
a2. blue band leg curls 5x30
b1. blue band gm’s 3x15
b2. stability ball sit ups with med ball 3x10
good-morning squat with camberd squat bar
worked up to pr of 540x1
light band reverse band dl’s off 2 inch box
worked up to a eay single of 550x1
bench press lat pull downs
2x15
…bm
max effort bench press
tried out my new size 48 fury nxg+ …every one come on and sing along with me…FAT GUY IN A LIL SHIRT…I AM A FAT GUY IN A LIL SHIRT…
gpp warm up
a1. bench press lat pull downs 2x15
a2. front raise 2x20
b1. bench press lat pull downs 2x10
b2. rear delt flys 2x10
c1. bench press lat pull downs 2x8
c2. hammer curls 2x10
foam press in fury 48 nxg+
barxton
95x10
135x5
185x2
225x3
245x3
275x3 put shit on here …didnt budge no bar movement period!
315x3 still couldnt bring the weight down at all
345x3 barely moved didnt touch the foam still
375x3 touched foam on 1 of 3 reps
395x3 brushed foam…this would have touched 4 board
410x3 touched foam but didnt move much past…
425x3 touched foam sunk in maybe 1/2 inch… 3 board level maybe
440x3 maybe 2 board level
460x3 i would say 2 of 3 were 2 board level last rep probally would have hit 1 board…
they were all very easy though…unbelivable pop…
THANK GOODNESS I HAVE 7 WEEKS LEFT I NEED ALL 7 WEEKS TO BREAK THIS PUPPY IN…CAUSE ILL NEED THEM ALL…I NEED TO GET IT TO TOUCH WITH ABOUT 435…
d-bell bench 75x12x3
tate press 3x12
rear delt flys 3x7…
fun and interesting session lol…bm
hey man, been reading all the posts since day one but now is the time for my question!
How’s the actual diet part of life going, obviously the lifting is going well but how about weight and dare i say, bodyfat!! levels.
just curious STU
ps those GPP warmups have been working a treat since i started using them after xmas, cheers for the tip.
dr.stu…i dieted down to around 250- 260 at the begining of january…and i basically felt like shit…i have found that if i just eat what i want in moderation and make sure i get in my pwo shake and some protien shakes and stuff during the day my weight always gets to around 282 during the day…and i feel comfortable here at this weight of around 280…the problem was last training cycle i used a steroid cycle that was way more than i needed and i balloned up to over 300 and was holding so much water it looked like my head weighed 1000 pounds…but when i am naturual if i keep my weight at around 280-285 region i can keep my gpp and conditioning up with the gpp warm up’s and supersets and am very comfortable at this weight and it has no effect on my strength… when i drop below the 260 mark i start to loose strength fast…so from now i on i do not plan to diet but i want to keep my weight around the 280 mark and then about 4 weeks before a meet i plan to gain about 10 pounds of water weight and compete in the 308 class…bm
dyanmic squat
gpp warm up
a1. ab pulld owns 5x22
a2. blueband gms 5x15
b1. wide grip lat pulls 3x15
b2. blue band leg curls 3x33
dyanmic squat
***metal briefs only
green and blue band 305x3x2
***metal briefs and inzer canvas hybrid
green and blue band 355x2 inch high
green and blue band 385x2 inch high
green and blue band 405x2 inch high
*******took off metal briefs put on loose pair of power pants under inzer canvas hybrid…
green and blue band 365x2 ***perfect…
speed deadlifts standing on 4 ich box with 2 doubled mini bands…
10x1 @225
…bm
bench press day
gpp warmup
a1. wide grip lat pulls 2x20
a2. dumbell bench 2x20
b1. medium grip lat pulls 2x15
b2. front raise 2x10
c1. close grip lat pulls 2x10
c2. rotators 2x20
raw bench
barxlot
135x10
185x3
225x3
245x3
275x3
300x3x3
tri push downs 4x20
csr’s with bands 3x20
…bm
max eff sq dl
gpp warm up
a1. ab pull downs 5x15
a2. blue band gms 2x15, blue band + green band gms 3x10
b1. rear delt flys 3x12
b2. rope lat pull downs 3x10
safety squat bar 12 inch low box squats in basketball shoes…
worked up to
515x1 pr
conventional deadlifts…
worked up to
500x1x2
555x1
blue band leg curls 2xfailure…
…getting stronger…bm
max effort bench press…
gpp warm up
a1. rope lat pulls 2x12
a2. d-bell bench 2x20
b1. wide grip lat pulls 2x10
b2. front raise 2x10
c1. medium grip lat pulls 2x10
c2. rotators and hammer curls 2x10
board work and shirt break in for my 48 fury nxg+…
worked up to and put on shirt here
5 board -315x5
4 board -335x5
4 board -345x5
4 board -375x3
4 board- 395x3
2 board - 405x3
1 board - 435x1
1 board - 460x1
dumbell tri extensions 3x10
overhead band tri extensions 3x15
didnt have any time for upper back wokr will do some extra upper back work friday…
i have decided i will probally do this work out and foam press alternating each for the next 5 weeks before the meet on max effort bench day…and do rack lock outs heavy on dynamic bench day…
bm
dyanmic squat dl
gpp wrmup
a1. ab pull downs 5x18
a2. blue band gms 5x15
a3. blue band leg curls 5x30
a4. v-grip lat pulls 5x10
speed squats
blue band + 325x2x5
blue band + 385x2x1
took out box did free squats in my inzer hybrid canvas and power pants…
blue band + 425x1… 2 inches high
blue band + 495x1… 1 inch high or so
blue band + 525x1…1 icnh high
blue band + 575x1x2sets…preety dam close came up good also…
speed deadlifts off 4 icnh box with 4 doubled mini bands…
225x1x3
255x1x3
hammer curls 2x20…
…bm
Gpp warm up
a1.wide grip lat pulls 4x20
a2. dbell bench 4x20
raw bench
135x3
185x3
225x3
275x3
300x3
305x3
4 inch rack lock outs
worked up to 500x3x2sets
shoulder press 2x10
various upper body (shoulder, upper back) sled drags for 6 trips…
…bm
all right guys…i just go a coaching job for this summer…the money is good and i get paid on days i dont work wich is about 3-4 days during the week lol…so i couldnt turn it down…the only problem is we have open tryouts for 3 weekends during may and one of those weekends is the week of my meet…and there is no way i can get down to ohmaha and back by the next day and i can not miss becuase i am in charge of picking my players…so i am going to wait 15 weeks until july 9-10th and do the IPA worlds…this is a good thing kind of becuase it will still leave me 3 meets 1.5 years to do meets as a junior and my goal is to squat 900 and bench 500+ by the time i leave the junior ranks…so it will give me a extra 15 weeks to add some lbs to my total…and i jsut got my squat suit and need a lot of time to perfect it…i will keep my training the exact same except i will add in more gpp for the next 5 weeks or so and i am going to take 6 weeks and try to get my raw bench bottom end up…i feel i have neglected my raw bottom end strength some…so for the next 5 weeks on sundays i will work up to a heavy triple raw and try to add 2.5-5 pounds each week until i get around 385x3 raw…as you can see i have already started doing this on sundays…on max effort bench day i will do mid range and top end work (2-3 board and foam press) in my shirts… .other than that i will keep everything the same… i see no need to condition because i am in good shape…i want to keep this log going because it really helps me track my progress and helps me see how to form my workouts it is a big help to me…so this officially begins my log to the IPA worlds july 10th…bm