Cool stuff here man, will be following!
12 weeks out starting next week. My next meet is going to be the IPF Pro Deadlift meet at the Arnold Sports Festival. My trainiing will pick up next week. The rest of this week is going to be geared toward experimenting with some ideas for template changes and different exercise selections.
Goals for the meet:
-Weigh in under 250- not planning on counting calories and heavy dieting. I am going to add in circuit training and interval strongman style workouts to jack up my metabolism and build up as much muscle as possible
-Pull 820- my only weakness is the lockout of the lift. Adding in more tension on speed pulls and high rep rack pulls should help some. Also, i might try to establish some rep max’s as assistance work, like 700 for reps or 500 for reps. My form is solid, I am just lacking the strength.
-Win first by wilkes
-Finish top five in weight lifted
Monday-12-21-09- DE Lower
SSB Squats- Purple Band-
275x8x2
Speed Pulls- Jumpstretch platform with the EFS heavy short bands- Very heavy at the top.
135x8x1
Thats all! Much more tomorrow…
Time for a relatively healthy dinner to cancel out the cheeseburgers I ate today.
Tuesday-12-22-09- Extra
BW today=271.4
Sled-
135x600 feet
270x600 feet
Neck-
25lbsx3x15
Ab Pull-Downs- Strong Band- one foot forward
2x20 each leg
Super Set with
Standing Band Side Bends- Strong Band
2x20 each side
Was panning on some farmers walks but I am going to save them for assistance work on thursday after squatting.
Tuesday-12-23-09- ME Upper
Floor Press-
worked up to 365 for 5
Incline Bench- less than 45 degree angle
135x15
225x8
275x2x8
Band Assited Pull-Ups
Strong bandx2x20
Good day, still kinda deloading/taking it easy for this week. pretty happy with 365 for 5 on the floor press.
Thursday-12-24-09- Christmas Squats
Box Squats- 14inch box soft foam
315x5
405x5
455x1
belt suit bottoms
545x1
600x1
640x1<~~~ lost my arch, had to muscle it up, got it but it was ugly. PR!
660x1<~~~ kept the arch and smoked it. PR#2!!!
500x8
Olympic Abs from the Floor
barx3x10
Worn out!!! 660 is 7lbs less than my best competition squat. What the h$ll is my problem?
Thursday-12-24-09- Extra
Push Downs- Light bandx100
Face Pulls- Light Bandx100
Neck Ext.- 25lbsx3x15
Hammer Curls- Light Bandx2x25<~~~ biceps are very very weak.
More tomorrow!
12 weeks out!!!
Sunday-12-27-09- DE Lower
SSB Speed Squats-Green Band
225x8x2
Speed Pulls- Quad Mini- Stolen Fat(ter) bar
315x8x1<~~~~ ridiculously fast
RDL’s- Fat(ter) bar
225x10
315x10
405x10
500x12<~~~ almost died
After 15mins of laying down…
Crunches-
25lb platex2x50<~~~~ I hate crunches and think they are worthless but this was all I could do after I pulled myself together.
About to:
Back Traction
Foam Roll
Contrast Shower
Eat for 10 hours straight
Lift again.
correction… 10 weeks out. I am retarded…
12-27-09- Later on
100 push downs and face pulls with a purple band
70 hammer curls with a purple band
10 closes each hand with the COC#2
Monday-12-28-09- Extra
Sled- 135lbsx600feet
270lbsx1200 feet!!! was a prett big fuck yea moment in my life
Fat abs- Purple band
4x10
very nice! keeps us or me striving for more
[quote]young n wrote:
very nice! keeps us or me striving for more[/quote]
Thanks buddy! Striving for more is all I am trying to do as well!
Tuesday-12-29-09-ME Upper/what the hell am I doing?
2 board+doubled minis
225x5
275x3
315x1
365x1<~~~~ crushed it. felt awsome
400x0<~~~ buried me. felt horrible, managed to get it up to lockout but my @ss shot off the bench
4 board +minis
335x3x5
Band Assisted Pull Ups- Green
3x10
1 arm Lat. Raises-
30x2x12
40x2x8
BB curls
65lbsx5x10<~~~~ incredibly weak biceps. this is a problem
Face Pulls/Tri Push Down Superset- Green Band
3x10/3x15
Face Pulls/Mini band one arm hammer curls
2x10/2x15
Shoulder Traction- Green bandx5mins
I am pissed about not getting 400 plus the minis. I’ll give it a shot next cycle. Oh well. My max squat workout is gonna be tomorrow instead of thursday cause I am going out of town for new years. Hopefully foam rolling about 500 times today will make me not as sore tomorrow. Those RDL’s were brutal!!!
Wednesday-12-30-09-ME Lower-
Everything was so crappy its not even worth mentioning.
Saturday-1-02-10-RE Upper
Stole all of this from the extended tension training manual
All were 3 sets of 30 seconds on and 30 seconds off for max reps in each set
DB Bench
60’sx3
DB Incline Bench
50’sx3
DB Shoulder Press
40’sx2
30’sx1
45lb Plate Raises
3x25
Tri-Push Downs- Green Band
3x25
Words cant descirbe how awesomely terrible I felt after today. I’m getting rid of speed bench for a while because I honestly feel like it is not doing much for me anymore.
Same exercises and wieght next week, all sets +15seconds.
Sunday-1-03-09- DE Lower
SSB Speed Squat- Green + Purple
250x8x2
Fatty Bar Pulls- 4xmini
350x8x1
Dimel DLs
225x3x20
Fat Abs- superset w/- Neck Ext.
Purplex5x10/25lbsx5x15
monday-1-4-10- Extra/First Asthma attack in 18 years
Its cols as $hit outside
Sled- 180lbsx2x200 yards- had to stop here because I almost passed out. I had to go into the garage and break 2 ammonia caps just to keep from blacking out. I should probably go get my inhaler perscription filled… or be stronger than Asthma.
Pull Down Abs- superset w/- Band Side Bends
blue purplex3x12/ bluex3x20
its been an hour and i still havent caught my breath yet… dangit.
Tuesday- 1-05-10- ME Upper
Bench- Rev. Band Purples-
225x5
315x5
405x1
Rage X
480x1- No Touch
525x1- No Touch
565x1
585x0<~~~ missed at lockout, got loose and hips shot up
4 board doubled minis- Raw
335x2x5
355x3
1 arm lat raises
30x2x12
50x2x8
Beat… will do some back stuff later on.
Tuesday- 1-05-10- More Stuff
Bent over row
135x3x30s on/30s off
Face Pulls- Blue Band
5x10
Band Shrugs-ss-BB Curls
Greenx5x15/ 65lbsx5x10
Neck Ext-
25lbsx3x20
Wednesday-1-06-10- Extra
Rev. Band Bench- Greens
135x100x4 different grips
Hammer Time
16lbsx2x1min on/30s off
Traction
Thursday- 1-07-10- ME Lower/ Whatever the heck I’m doing… is working.
Fatter Bar Rev. Band DL’s- Greens from a 7 foot rack- took off anywhere from 150-200lbs at the bottom and close to nothing at the top.
225x10
315x5
405x5
495x1<~~~~ lifted with mike hill and brian behe today, after I pulled this, I turned to them and said “I’m getting something ridiculous today.”
600x1
Added Inzer MaxDL with the straps down… a DL suit with the straps down does absolutely nothing but I was trying to get the hips set for bigger weights
700x1
Straps up w/Belts
800x1
My previous max was 855. I get an almost exact 50lb carryover from this exercise because of the overload on the lockout (my lockout sucks). 825 is my goal for the Arnold and this is one of 2 heavy pulling days I have planned out before the meet. So, I figured what the #$%^ …
875x1<~~ 20lb PR. Probably had a little bit more but no big deal, this was well over 95% and it will make 885-900 next time all the more satisfying!
Chain Suspended, Cambered Bar, Close Stance, Good Mornings with doubled minis
135x8
225x3x8<~~~~ easy, but was beat from pulling
COC#2
10 closes with each hand… I need to get the 2.5 or 3! This ones getting too easy
Standing, one leg hip flexion-
20lb ankle weightx2x20
Maybe more tonight… might wait till tomorrow. I’ve put in a ton of hard work these past couple weeks causing every blood vessel in my face to explode and re-explode every day. Thank goodness I dont have any beauty pagents coming up or anything but, I would like to stop having people think I have AIDS…
Any tips on how to cure broken blood vessel face?
Friday-1-08-10- RE Upper
45s on/30s off
DB Bench- 60’s
DB Shoulder Press- 30’s
Band Assisted Pull-Ups- Green
3x12
Wide BB Shrugs-
135x20
225x2x20
Band Pull Aparts- Monster mini
4x10
BB Curls
65x10
85x10
115x3x6
Cut out the db incline because I didnt want to be sore on tuesday for ME bench work.
Saturday-1-09-10- Extra
Rev. Band Bench- greens
135x100x4 different grips
band Assited Pull-ups- Blue
2x25
Floor O-Abs- Broomstick
3x15
Sunday-1-10-10-DE Lower
Today was more brutal than words can describe… I’ve got video of pretty much every lift, I’ll put the good ones up at some point.
SSB Squats+Light and Average Bands- 250lbs of tension
250lbsx4x2
+40lbs of chainx2x2
+60lbs of chainx2x2
Pulls- 4xminis
225x2x1
315x2x1
365x5x1
FML’s (previously known as RDL’s)
225x6
315x6
455x6
545x6
615x6<~~~ 10lb PR… felt so horrible afterwards, I didn’t even care.
Floor Olympic Abs-
45x3x8
65x8
The end, of the workout and my central nervous system. What an awesome day. I won’t be using bands for a little while I think.
Monday-1-11-10- Extra
Cambered Bar G.M.s- doubled minis
25 narrow
25 wide
2 sets= 100 total
Neck Ext.
25lbsx3x20
Pull-Down Abs- Blue–ss-- Band Side Bends
One Foot Forwardx3x20/ 3x20
Shoulder Traction
Tuesday-1-12-10- ME Upper
Rev. Band Bench- Greens
225x10
315x8
365x5
405x1
475x1
505x1<~~ 5lb PR
4-Board+ 2x minis
335x5
355x5<~~~ +2 Rep PR
365x4<~~~ 10lb PR
1 Arm Lateral Raises
30lbsx2x20
Bent Over BB Rows
135x2x20
I dont know if it’s the rep work on DE days or what, but I am feeling fantastic. No elbow pain for the first time since I started powerlifting (stupid football) and my shoulders feel like 110%. I wasn’t planning on deloading next week, but I might just to keep this feeling going as long as possible.