Monday-2-15-10- MORE!!!
Squats- 135x5x30s on/30s off
Deads- 135x4x30s on/30s off
BB Side Bends- 135x10, 185x8, 225x6
GHR-x3x12
Hex Head DB Holds- 20x2x15s, 25x5x30s
Floor Olympic Abs- Barx3x12
Stretched/ Light Mobility Crap
Tuesday- 2-16-10- Last Bench Workout
Bench-
225x5x2
300x3x1
225x2x2
Bent Over Rows-
135x3x20
Tri-Push Down–ss w/-- BB Curls
Blue Bandx5x15–ss-- 65lbsx5x10
Shoulder Traction
Benches felt tight and fast. I have completely re-vamped my form and it is working out great. Opening with 500 on saturday. If that feels good, I want 525-535 then I want to try to beat Kirk K’s 275 open record. His bench was in a full meet but i dont really care. I plan on crushing his bench and deadlift record at my next MD meet. It might take a little while to catch up to his squat though! haha.
Thursday-2-18-10- ME Lower, kinda.
Pulls- Wroked up to one, million mile an hour single with 405
SSB Good Mornings- 135x3x10
Band Pull-Downs- One foot Forward- Blue band
2x20
3rd set- held a 5 count pause at the bottom every 5th rep
Stretched, worked on some bench press positioning with just the bar, rubbed a tube full of icy hot into my shoulders chest and arms, and now I am going to relax and study the rest of the day.
Saturday-2-20-10- Practiced getting my bench shirt on/ watched other do well at a powerlifting competition. I have gotten a lot bigger since I have used the rageX i was benching in on saturday. I most definietely need a size bigger shirt. It was great helping Dustin and Joe out when I could, they both had awesome day.
Still a little bummed out about not getting over 5 at the meet but oh well, I learned a couple of lessons. That made the trip worth it.
Monday- 2-22-10- DE Lower
Squat- 350+120lbs of chainx4x2
Stability Squat- added 40 more lbs of chain that were freely swinging in the air during the entire ROM-x4x2
Pulls- 425 (hopefully 50% of my max!!!)+140lbs of chainx10x1<~~~ extremely fast. Just wanted to work on my set-up and getting my hips through at the right time.
Dimel Deads—ss w/---- Straight Leg Sit-Ups
225x5x20— 25x10, 50x4x10
BB Shrugs-
225x4x25
Planks-
2x1min<~~~ by the end of the second one, I couldnt tell if I was shaking from fatigue or if I was having a seizure.
The End. I have a week left of kinda heavy training for the arnold. Probably work up to a single @ 80% on pulls on thursday, then cut them back to 50% on sunday. After that, smooth sailing into the arnold… hopefully I dont bomb out of that one. I might just open with 55lbs then go for 1010 on my second.
Tuesday-2-22-10-ME Upper
2bd manpon-
225x10
275x10
335x10
Incline DB Bench-
60x5x15
Incline Rollbacks-
30x3x15
WILYs-
5lbsx3x8
Tractioned
Wednesday-2-24-10- Extra
Ladder Drillsx10mins
TKE’s - purplex3x20
Tabata<~~~~~ f’ing sucked
225 Rev. Band Bench
135 Bent Over Row
Dips
Band Assisted Pull-ups
repeat
First time I tried a Tabata interval. I was gassed by the second go around. This was awesome
Seated DB Lat Raises
30x5x10
Tractionx5mins
I feel like I am down to 1% bodyfat already.
Wooo Tabata! I tried them for the first time this week, too. Good stuff.
What do you do the Dimel deads for?
[quote]grettiron wrote:
Wooo Tabata! I tried them for the first time this week, too. Good stuff.
What do you do the Dimel deads for?[/quote]
Yea, that sucked. I only did some basic upper body movements and I wanted to blow my brains out.
I like dimel deads because they keep a constant tension right where my deadlift sucks. I drop the bar to right at my knees, shoot it back up as hard as I can, and try to bounce the bar on my thighs. It teaches me how to lock out forcefully and the higher reps makes it a less stressful posterior chain exercise. I lift in my garage and all have is a rack. Doing deadlift variations and good morning variations all the time with heavy ass weight would probably kill me. Dimel deads are a nice changes and they work.
Thursday-2-25-10- ME Lower
Pulls- fatter bar
315x5
405x5
500x1
Suit and Bely
600x1<~~~~ easy but the suit was a little tighter than before so I was way too forward
660x1<~~~~ 80% of 825. Flew up but had the same problem as 600.
The suit I want to use and have been training in is a 37 maxDL. I have a 38 and I’m gonna give it a shot on sunday to see if its a little more comfortable off the floor. It’s amazing how the more I just squat bench and deadlift, the thicker I get. Maybe there is something to that?
Friday-2-26-10-DE Upper
Speed Bench- 2x 5/8 1x 1/2
205x8x3
225x2x1
275x1
JMs+ 5/8
135x15
185x10
225x6
Bradford Press-
135x3x8
Band Assisted Pull-ups-Green
15, 10, 8
DB PC-
30x15
40x12
50x10
Traction
Shoulder feels messed up, weak and unstable. I am going to lay off benching until after the arnold. I think I am going to cut out speed bench days and make them more of a repetition/shoulder press variation day. My shoulders are a definite weakness that need to be given some priority in my program. Also, compared to the rest of my body, my arms look like a 9 year old girls arms. I’m not saying I am worryed about such cosmetic things like developing the “horseshoe” or getting mount everest style peaks… but the beach season is right around the corner…
I hope MTV’s next reality shoe is “Eastern Shore”. I would totally be on that.
Sunday-2-28-10- Less than a week away!!! DE Lower-
Pulls-
315x2x2
425x8x1
RDLs-
225x2x10
Shrugs-
225x2x25
Standing Ab Pulls Downs w/Pause—ss w/— Reverse Ab Pulls
Green Band- 2x10— 2x10
Nothing till the Arnold.
744, 804, 830-850.
850 @ 269 gives me a Wilks of 220.717. Hopefully, if I can get it, it would put me in the top 3 based on bodyweight and most weight lifted. We will see, other than a sinus infection (that happens before every meet I have ever done) I am fine. Everything feels 110 billion percent and I am ready to go.
[quote]StormTheBeach wrote:
Sunday-2-28-10- Less than a week away!!! DE Lower-
Pulls-
315x2x2
425x8x1
RDLs-
225x2x10
Shrugs-
225x2x25
Standing Ab Pulls Downs w/Pause—ss w/— Reverse Ab Pulls
Green Band- 2x10— 2x10
Nothing till the Arnold.
744, 804, 830-850.
850 @ 269 gives me a Wilks of 220.717. Hopefully, if I can get it, it would put me in the top 3 based on bodyweight and most weight lifted. We will see, other than a sinus infection (that happens before every meet I have ever done) I am fine. Everything feels 110 billion percent and I am ready to go. [/quote]
Dude, you should look into using a neti pot. I used to get sick in the sinuses all the time, but now I wash them out every morning with the neti pot. Get that junk out of there so it doesn’t fester! Don’t buy into the special neti pot salt though, regular canning/pickling salt works fine (no additives).
In any case, good luck and stay strong.
You pretty much rock! Keep this shit going! With that being said, regarding your sinus infection-is it that or allergies? I had allergies and an infection all winter last year. Turns out I was allergic to mint chap stick and was abusing nasal spray which caused an infection. It took five months for me to get checked out and fixed because I am reely smrat. Just asking if you have tried to figure out what is causing your sinus issues as it may be something that you apply to yourself in some way during the week of your meets.
Keep smashing shit!
[quote]bluejay wrote:
You pretty much rock! Keep this shit going! With that being said, regarding your sinus infection-is it that or allergies? I had allergies and an infection all winter last year. Turns out I was allergic to mint chap stick and was abusing nasal spray which caused an infection. It took five months for me to get checked out and fixed because I am reely smrat. Just asking if you have tried to figure out what is causing your sinus issues as it may be something that you apply to yourself in some way during the week of your meets.
Keep smashing shit![/quote]
haha good advice. I do have allergies but I get sick before every meet. I fucking destroy myself the last couple weeks and it just happens. Heavy ass resistance training absolutely annnhilates immune function. That coupled with working with 200+ athletes in a sweaty, humid, weightroom and thats that. There is nothing I can do about it. I take all the supplements people suggest, glutamine, vit. C w/ Zinc, time release vit. C, increasing protein intake, and all to no end. Oh, well, it doesnt really affect my lifts because come meet time, I dont really give a shit how I feel. haha.
Thanks for the commment
Tuesday-3-2-10- Stuff
Bench-
135x20
225x20
Band GM’s- Greenx100
Band Pull Down Abs- Bluex3x20
The Arnold was a freakshow again. As usual. Both in size and strength, I saw a ton of impressive sights. I got to catch some of the Raw Challenege on friday and it looked like everyone from Maryland showed up and dominated the place. Good job everyone. Friday night was a very early night because I wanted my rest for saturday.
Woke up the day of the meet feeling really strong and well rested. Since I wasn’t too concerned with my weight, I went to an $18 breakfast buffet at my hotel and basically put them out of business. 2 more meals and a couple gallons of water later it was weigh in time. Came in at 266!
I was pretty surprised about this weight because i was in the low 280’s a couple weeks ago. I have been pretty sick for a while so maybe thats what caused the weight loss. Being sick didnt matter though, I was so jacked up I could have been on my death bed and still have been ready to pull on saturday.
Dustin Renner and I got to the warm-up area an hour before the comp. and got to hang out with some of the pro strongmen. Those were the largest people I have ever seen. I saw brian shaw standing next to stan efferding and brian dwarfed him. Derek poundstone has a neck that looks like a snake is eating his head. Anyway…
Warm ups went very well. Dustin was a huge help with loading weights and talking about what weights to go with. My final warm-up before the meet was a speed pull with 660. It could have been a power clean. Dustin said it was faster than when I had 245 on the bar!
The meet got started and I was ready. I was so excited I couldnt sit down before my first attempt. When I was about 2 lifters out, Dustin jacked my suit up, I chalked my hands, latched my belt, and waited. Niko called my name and I stepped up to 727lbs. The speed from my initial pull carried it to the top. Easy.
I called for 804 next and thought I was going to lose my d@mn mind before I got the chance to lift it. Again my name was called and I approached the first 800+lb attempt of the day and… completely had a whie out. I dont remember what it felt like, I just knew I got it. Everyone said it looked good. 5 mins later it sank in that I crushed it and had more in the tank. Dustin and I both thought 821 was conservative, he wanted me to go for 840 but I talked him out of signing me up for it. haha.
I went for 821, it flew off the ground, but I was so jacked up that I rushed into it and swung the bar out in front of me. Got it up to my knees but had no leverage so I let it go.
All in all, I got everything I wanted. 804. Ended up 4th in wilkes and 2nd in most weight lifted. Got to talk to Brad Gillingham a little and he might be one of the nicest guys on earth. It was cool meeting up with Eli Burke and George Herring again. Both of them competed at the night of the living dead last september.
Great meet. 30+lb PR and an invite back next year hopefully. Good times. I am definitely going to nationals in june but I am still trying to decide if I am going to the richmond open or not. we will see.
Taking the res of this week off because I am still sick and want to start SFW again on sunday with a full tank.
Next stop Mens Nationals. Shooting for a 2100lb total. Time to get movin again:
Week 1-Adaptation/GPP
Sunday- 3-14-10- DE Lower
Squat- 330 Greensx8x2
DL- 320 4xminisx8x1
Dimel Deads- 135, 225, 315x20
Band Ham Curls----ss w/---- BB Shrugs
Greenx4x25----------------------225x4x25
Neck Ext.----- ss w/----- 1 leg hip flexion
25x4x20--------------------20lbsx2x20 each leg
The end. More tomorrow.
Monday-3-15-10- GPP but too wet for the sled?
Its raining. I wanted to pull the sled today but the rain makes the surface slicker and its much easier to pull the sled. So, instead:
4-way hip- purple
2x10
SSB- High Box- 135x100
Sets broke down like this:
30, 20, 20, 15, 15
30s rest between each set. Words cannot describe how bad this sucked,
[quote]StormTheBeach wrote:
Next stop Mens Nationals. Shooting for a 2100lb total. Time to get movin again:
Week 1-Adaptation/GPP
Sunday- 3-14-10- DE Lower
Squat- 330 Greensx8x2
DL- 320 4xminisx8x1
Dimel Deads- 135, 225, 315x20
Band Ham Curls----ss w/---- BB Shrugs
Greenx4x25----------------------225x4x25
Neck Ext.----- ss w/----- 1 leg hip flexion
25x4x20--------------------20lbsx2x20 each leg
The end. More tomorrow. [/quote]
If you do those Dimel deads with some speed, damn that is some monster reversal strength. If you ever catch a cute girl watching you intently while doing those you need to chat her up, seriously. Years ago I did and she had one thing in mind, no joke.
good times.
[quote]bluejay wrote:
[quote]StormTheBeach wrote:
Next stop Mens Nationals. Shooting for a 2100lb total. Time to get movin again:
Week 1-Adaptation/GPP
Sunday- 3-14-10- DE Lower
Squat- 330 Greensx8x2
DL- 320 4xminisx8x1
Dimel Deads- 135, 225, 315x20
Band Ham Curls----ss w/---- BB Shrugs
Greenx4x25----------------------225x4x25
Neck Ext.----- ss w/----- 1 leg hip flexion
25x4x20--------------------20lbsx2x20 each leg
The end. More tomorrow. [/quote]
If you do those Dimel deads with some speed, damn that is some monster reversal strength. If you ever catch a cute girl watching you intently while doing those you need to chat her up, seriously. Years ago I did and she had one thing in mind, no joke.
good times.
[/quote]
If some chick came up and started asking me about dimel deadlifts while I was doing them, I would probably kill her and eat her inside the rack. That way, I could find out exactly what she had in mind.
Tuesday-3-16-10- ME Upper
Floor Press-
225x5
225+40lbs of chainx5
+80lbsx3
+120lbsx3
275+120lbsx3
295+120lbsx3
315+120lbsx1<~~~ smoked it.
Rev. Band 2bd- Purples-
225, 315x10
405x6
425x5
Bradfords- 135x3x10
Band Assis Pull ups- Greenx3x12
F.p’s- Greenx3x20
BB Curls-----ss w/---- Band push downs
70lbsx5x10-------------greenx5x15
Traction/Eat/Die