wednesday AM
squat-to warm up legs for deadlifts
180x10-leg raises for abs x15
180x10
180x10
3" deficit deadlifts-No belt
275x3
385x1
495x1
585x1
630x1 630 3" deficit deadlift RAW No belt - YouTube
660x1 dropped near top from pec cramps, But I’m counting it. lol
Wednesday PM
bike
5 mins, easy pedaling, and some short sprints
15% incline tredmill walk
slow walking on toes, and fast pace normal walking mix together.
seated rows
110x40
200x10
280x6
280x6
200x10-one arm tri pushdowns 50x10
200x10-"
200x10-"
200x10-"
200x10-"
200x10-"
200x10
200x10
highest decline abs
10lber behind head X 10
25x8-more in tank
25x5+10 twisting without weight
cable ab crunches
160x12
160x12
160x12
ab leg raise machine
x10
x10-some calve stuff
x25
wanted to do enough volume so I am tired enough to fall asleep easy. lol
My back and knees need rest gonna wait to squat next either monday or next wed or next sat.
I think I will do light bodybuilding workouts for a week or so to heal up knees and back and work on getting super high protein. good idea?
[quote]hulk963 wrote:
Monday: AM went down to powerlifting gym just to hit some big weights.
squat
160x10
160x10
250x5
340xDUMP-hit the saftey thing at the bottem of the monolift and lost balance.
was gonna do a 1rm but after the dump decided to try 400 for reps
402x4-not bad used a belt, first time in months
Deadlift
225x3
325x1
415x1
505x1
595x1
700x1-finally!!! yes! 700 deadlift Chris Hickson 18 y/o - YouTube
You can’t say FINALLY when you are 18!!! Tremendous work you jerk!![/quote]
lol but I got 500 like 4 years ago…lol
Ok I will try icing…
Thursday:
smith machine shrugs
90x30
180x20
180x20
180x20
180x20
180x20
180x20
90x30
90x30
90x30
90x30
90x30
Did a bunch supersets with 95 lb military press, and dumbell laterals. too much to remember.
Friday:
squats
180x4
180x10
250x5
290x5
402x1-belt
424x1-belt
402x6-belt, form was off a bit tho 402x6 squat - YouTube
245x10
245x10
245x10
245x10
245x10
245x10
245x10>>light RDL’s
245x10
245x10
245x10
about it. big legs today.
[quote]xjusticex2013x wrote:
You train like a mutha. Any sort of specific routine, or do you just get in and lift?[/quote]
thanks. No just finnished smolov squat routine a little back…My loose structure now is M,W,S-squat/leg days…Friday is an optional leg day…And regular deadlifts or wednesday or saturday.
Saturday morning: at powerlifting gym
squats-lol not even 24hrs later.
160x10
160x20
160x20
250x10
340x3
340x3-On third rep anguy said “show me something on the bottem” so I went atgs and did a speed rep.
270x8
280x8
250x12-last rep deep and paused.
about it. Didn’t want to go to hard today, just blood flowing.
Yeah, you do tons of lower body work. Nice to see you going super hard on the squat. You seem to do upper body work whenever you feel like it, if I’m not mistaken.
[quote]xjusticex2013x wrote:
Yeah, you do tons of lower body work. Nice to see you going super hard on the squat. You seem to do upper body work whenever you feel like it, if I’m not mistaken.[/quote]
pretty much…LOL I got a strained/pec tear a couple weeks back so I should take it easy on upper body anyway…I tend to do more upper body If i eat a lot that day and need to burn calories off to fend off fat gain. Thanks for the comments breh.
Monday: been eating a lot…figure the more muscle I have When I cut after dec. 4th meet the easier it will be…even if I gain a little fat here and there.
bike: 5 mins-one sprint
incline tredmill…fast walk, and slow walk on toes.
some short foam rolling
Didn’t squat to save knees.
leg press-wide and high foot placement-this one feels steeper than last weeks leg press.
135x40>>lying leg curls 160x10
225x10>>lying leg curls 160x10
405x10>>lying leg curls 160x10
585x8>>lying leg curls 160x10
675x8-coulda gone high but knees need break.>>lying leg curls 160x10
405x40>>lying leg curls 160x10…hearing went out a little…LOL
seated rows
100x20
200x10
310x6-that is the stack+a 10 lber…
310x6
200x10-cable curls 100x10
200x10-cable curls 100x10
One arm low cable rows
150x10
150x10
face pulls with tricep rope
120x15
120x15
wednesday-at powerlfiting gym
squats
160x4-kness stiff…=(
160x10
160x20
250x6-good pauses in hole
250x6-good pauses
250x6-good pauses in the hole
deadlft-standing on plate (deficit)
235x3-OMG feel so powerfull, lol
325x2
415x1
505x3-straps
505x3-straps
505x3-hook, same speed so went back to straps
505x3-straps vid: 4th set- 505 deficit speed pulls - YouTube
barbell rows
235x10
barbell srugs
245x10
245x10
245x10
245x10-started to do them explosive here after
245x10
245x10
245x10
pecs feeling real good, almost feel like putting on 3plates and repping it out lmao, But don’t worry I wont touch much bench for a long time still.
If back is healed by saturday I will prolly max…if not heavy squat or volume squat.
thursday:
did so much volume I can’t remember.
but I can somewhat remember some of the exercises
bike
tredmill uphill
calf machine
standing dbl press
one are tricep extension
one are dbl tri extendsins
cable reverse flys…from all different heights
V-bar tricep push downs
weighted situps
…a lot of reps and sets of all those…
Saturday
squat-just to warm up legs
165x8
165x8
235x5
235x5-pauses again
325x3-sooo easy.
Deadlift
235x2
325x1
415x1
505x1
595x1
650x4-felt pretty easy honestly 650x4 Deadlift - YouTube
bench
45x10
45x10
45x10
[quote]xjusticex2013x wrote:
Some heavy bench training going on now![/quote]
lol I know I should be a bench specialist with those numbers.
Monday:
ate speggiti and chicken a lot…weighed a ton.
bike 5 minutes
lying hamstring curls
100x25
160x10
200x10-new record.
100x25
100x25
squats
135x5
165x10
225x5
315x9-good but lactic acid and stuff left over in my back from saturdays deadlift kicked in and started to feel real fryed in my back…It was already a little fried to begin with too.
405x1-belt, spped rep.
440x1-belt, new record, came up easy but was only parallel. (would pass but if you got big cajones and are a true man you take your squat deeper afterall WERE MEN LETS TRAIN AS SUCH)
135x20
135x20-not comming up all the way
-------Right here I really noticed I am just not recovered from saturday deadlifts-------
standing one leg hamstring curls
100x20
100x20
100x20
step ups (weight not counting short barbell) around 26"
50x3
50x3
50x3
50x5
50x5
100x3
100x3
100x3
the thing girls do like squeeze legs together
70x20-some reps were stretching
abs cable crunches
170x10
decline abs
25 behind headX 10
about it…need to do more squats and rest deadlifts for while to let back heal up.
Tuesday:
row machine
x100- cardio type warm-up
seated rows
100x30
200x10
280x6
325x6
325x6
strict press
95x10
145x5
185x4-was gonna try 5 but I would had to struggle a little and I shouldn’t struggle with pressing exercises till pec is 100%
cable back flys
20x20
20x20
20x20
seated rows-again
200x10
200x10
200x10
150x15-wide attachtnent
150x15-wide attch.
one arms tricep push downs
50x10
50x10
seated shoulder press machine
95x10
95x10
95x10
chest press machine
10x20
10x20
10x20-lol went heavy again
Bodyweight: 244…Much leaner then last time being this heavy but…should def. be in 220 or 242 class for the meet.
Didn’t eat as much today but did a lot of brown rice. and cereal.
[quote]xjusticex2013x wrote:
Good luck at your meet breh; you’re gonna dominate. Which fed is it and when is it? BTW, what numbers are you shooting for?[/quote]
its UPA…I was thinking for squats (just belt) 400-450-500…bench 135 or 225 nothing heavy…deadlift 605-700-750/ beat Lillibridge on deadlift hes been around 755 latley.
Wednesday: at pl gym
squats
160x3
160x10
200x10-15??
250x10
270x10
340x5-felt my back wasn’t 100% after this set.
250x10
250x10
250x10
250x10
250x10
250x10
about it. Gonna do hamstring tomarrow…Thinking about cutting back upper body training some thoughts???
250x10
stiff knees today…8-10 weeks of 3x+ week squatting might be catching up on me…Actually its prolly all the IB profen I used after my pec strain that really through off natural inflation process in the knees.
Beating Lillibridge would be one hell of an accomplishment for you. How is he only pulling 755 now, though? I saw him pull 800 on YouTube once. If you make 750, that would be epically good for you. I couldn’t fathom putting 50 lbs on my max in such a short time. It’s amazing how much you elite guys’ deadlifts fluctuate.
[quote]xjusticex2013x wrote:
Beating Lillibridge would be one hell of an accomplishment for you. How is he only pulling 755 now, though? I saw him pull 800 on YouTube once. If you make 750, that would be epically good for you. I couldn’t fathom putting 50 lbs on my max in such a short time. It’s amazing how much you elite guys’ deadlifts fluctuate. [/quote]
yeah, He got 755 and missed 804 in a push pull competion recently so assuming he doesn’t get much stronger till then and Has to squat heavy before and bench heavy before (he squats a lot more then me and wears wraps) Then there is a chance.
[quote]xjusticex2013x wrote:
When is your meet, anyway?[/quote]
dec. 4th…btw Lillinbridge told me he was not gonna do the meet afterall since he hasnt trained squat enough…its alright I still want to lift big.
Monday night:
bike 5 minutes heart rate around 115 whole time.
lying hamstring curls
100x25
160x15
220x5-new record. lol
160x15
belt squats-with like a dip belt, had two 24" boxes and 8" apart so weight could dangle and a third box(36") in front of me to hold/pull my self down.
45x10
90x10
135x10
180x10
90x20
RDL’s
135x10
225x5
315x5
405x4
455x3-new record I think
315x10
225x10
Hip thrusts-upper back on bench, dbl in lap
130x15
130x15
130x15
130x15
did the belt squats to work quads/rear of legs without pressuring knees.
tuesday:
standiing neutral grip dbl shoulder press
30’sx25
50’sx10
70’sx8-newrecord
60’sx8
seated rows
100x40
220x10
345x5-form was looser, got vid on cam incase of you want to see form.
300x7
bench
45x20
95x7>>shoudler press machine 115x8
95x7>>shoulder press machine 90x8
95x7
one arm tri pushdowns
40x15
60x6
bicep curls
shoudler stuff with cables
tricep one arm dbl
bicep machine
then played basketball, was only gonna play 1 game but 1 became 2 and 2 became 3…lol did pretty good tho arm was good whole time, missed a couple close range dunk lefty (like not much approach like dropstep) not gonna try righty dunks yet tho gotta be carfull with pec…standing jumps were good tho…been eating real good (chicken and oats alot) besides a trip to wnedy for 4 double stack at 330…lol bad bear.