Quick synopsis, 2005 colon removed, 2007 to 2019 powerlifting, best lifts 700 squat in wraps, 395 Bench, 605 Deadlift at 220. Prepped several times in 2020 only to get shut down and found out I have a congenital kidney issues that landed me in the hospital 2x and out of the gym from October '20 to January '21. Doctor told me to get lean so I figured I’d do a show, started prepping on 5/3/2021 and competed on 8/21/2021. I did a show in 2008 and 2013, conditioning was ok. This show I went from 219 to my lowest of 185 and weighed in at 191.2 for the show.
5 Likes
Hell yea man! I’ll definitely be following along. Any pictures of you in your power lifting prime?
08/30/2021
Weight: 201.3
Cardio: 35 minutes 3.4 mph @ 8.0 incline
Stand Calf Raise Tempo - 3512
70x15x3
Leg Ext Tempo - 3112
50x10
65x10
work sets
90x15
95x15
100x15
Reverse Band Hack Squats Tempo - 3111
90x10
140x8
180x8
work sets
230x12
90x20
Sissy Squats
BWx7,6
Adductor Machine
90x10
120x8
work set
150x15
8/31/2021 Off Day
Weight: 199.7
Cardio: 35 minutes 3.3 MPH @ 8.0 incline, legs were a tad sore
1 Like
Your squat embarrasses me. I am very close to your bench and deadlift (385, 600), but my best squat in wraps is 507. I need to figure out that squat thing eventually.
Anyways looking jacked! Will be interesting following along on this one.
Thanks, Squat was always my best, I would always have bicep tendonitis and partially tore my pec benching, just couldn’t get over 400, 395 flew and I went to 405 and couldn’t budge it lol. Still good numbers. I haven’t squatted, benched or deadlifted since 2019 and do no lifts with bars except an SLDL or RDL but I’d rather use dumbells.
2 Likes
Off Day yesterday
8/31/2021
Weight:199.7
Cardio: 35 min on Treadmill 3.3 MPH @ 8.0 Incline
09/01/2021
Weight: 196.9
Cardio: None legs were sore from other day.
PM Chest/Shoulders/Triceps
1 Like
09/01/2021
Weight: 196.9
Cardio: None legs were sore from other day.
PM Chest/Shoulders/Triceps
Converging Chest Press
90x12
110x10
130x8
work set
180x10
back off
150x12
SUPERSET
DB Shoulder Press 40x8, 50x8 Work Sets 70x8x2
DB Laterals 10x15, 12.5x12 Work Sets 17.5x10x2
Rear Delt DB Swings
work sets
12.5x20x2
Cross Body Tricep Extension
7.5x12
12.5x10
work sets
17.5x12
SUPRSET with/Dips
BWx12,10,10
09/02/2021
Weight: 199.6
Cardio: 35 minutes Treadmill 3.5 MPH @ 8.0 Incline
2 Likes
09/02/2021
Weight: 199.6
Cardio: 35 minutes Treadmill 3.5 MPH @ 8.0 Incline
1 Arm Lat Biased Hammer Row
45x12
90x10
135x8
160x6
work sets
180x12
Upper/Mid Back Hammer Row
180x12
230x10
280x8
work set
320x6
180x12
TBar Row
50+Bar x12
75+Bar x10
work set
125+Bar x8
Preacher Mechanical Drop
work sets
45x20,20,20
09/03/2021
Weight: 198.7
Cardio: Complete Rest Day
2 Likes
09/04/2021
Weight: 199.7
Cardio: 35 minutes on treadmill 3.4 mph @ 9.0 incline
Donkey Calf Raise Tempo 3215
work sets 205x10,10,10
Seated Leg Curls 10-6-10 Method (10 second iso hold, 6 full reps, 10 Partials)
50x6
80x6
work set
120x6
Glute Bridge
90x12
140x10
160x8
work set
180x10 + 10 second iso hold
Adductor Leg Press
478x12
568x10
work set
658x12
Glute Leg PRess
658x15
Quad Biased Leg Press
658x15
09/05/2021
Weight:203.2
Caardio: 35 minutes on Trreadmilll 3.4 mpg @ 9.0 incline
09/06/2021
Weight:205.3
Cardio: 40 minutes on treadmill 3.4 mph @ 9.0 inclind
SUPERSET
Pec Deck 55x12, 70x10 work set 115x12
Flat DB Bench 45x10, 60x8 work set 85x7
Costal Pec Flye
15x12
20x10
work set
25x12,12
Low to High Cable Flye
10x12
12.5x10
work set
17.5x12 drop 15x8 drop 12.5x6
Reveerse Pec Deck
55x10
70x8
work set
100x13
Modified California Press
80x12
85x10
work set
95x12
1 Like
09/07/2021
Weight:201.7
Cardio: 40 minutes Treadmill 3.4 mph 9.0 incline
SUPERSET
Dual Rope Kneeling Pulldown Tempo - 3112 30x12, 35,10, 42.5x8, work set 50x12
Upperback Pulldown Tempo - 2112 55x12, 70x10, 85x8, work set 140x6, 100x15
Hammer Thoracic Row Tempo - 2112
45x10
70x8
work Set
90x8
60x12
Cable Potty Curl Tempo -3112
25x10
30x8
35x6
work set
42.5x10
Incline DB Curl
20x8
25x6
work set
30x10
09/08/2021
Weight: 201.4
Cardio: 40 minutes on Treadmill 3.4 MPH @ 9.0 incline
1 Like
09/09/2021
Weight: 202.5
Cardio: 40 minutes Treadmill 30 min 3.4 MPH @ 10% incline, 10 min 3.6 MPH @ 5% Incline
Quads/Calves/Adductors after work
1 Like
09/09/2021
Weight: 202.5
Cardio: 40 minutes Treadmill 30 min 3.4 MPH @ 10% incline, 10 min 3.6 MPH @ 5% Incline
Stand Calf Raise Tempo 3512
80x15,15,15
Leg Ext Tempo 3112
50x10
65x8
work set
90x20,20,20
Hack Squat Tempo 3111
90x10
180x6
work set
270x15
140x20
Sissy Squat
BW x10
BW x16 Rest/Paused
Adductor Tempo 3112
90x12
140x10
work set
170x12
09/10/2021
Weight: 203.5(+6.5 from stage weight on my scale)
Cardio: 45 minutes on Treadmill 3.4 MPH @ 5.0% Incline (Legs were sore from yesterday)
Chest/Shoulders/Tri’s Later
1 Like
Great work in here! It’s cool to see all the tempo stuff and BB specific training.
How do you modify the California Press?
Are Potty Curls really real?