6/17/09: DE Lower:
Raw Speed Squats to below Parallel Box:
135+Greensx2x10sets
2 16in bench hops to 27in box:
bwx3x5sets
18 in Step Up:
45’sx10x3sets
GHR, back elevated 6in:
bwx10
bw+10x3sets
Spread Eagle Situps:
2chains each handx8x3sets
God Bless.
Nice training.
[quote]SouthofHeaven wrote:
Nice training.[/quote]
Thank you SouthofHeaven, saw you compete, have trained with Celli, pretty sick stuff. How do you and your crew train??? Always looking for fresh ideas. Stay Strong brother, God Bless!
[quote]scubasteve2105 wrote:
SouthofHeaven wrote:
Nice training.
Thank you SouthofHeaven, saw you compete, have trained with Celli, pretty sick stuff. How do you and your crew train??? Always looking for fresh ideas. Stay Strong brother, God Bless![/quote]
Where did you see me bro. Wish I would recognize you. Anyway, I am really the only guy here who trains in gear. The rest of the crew kinda looks at me as a cheater, but I can at least say I have a great raw squat and deadlift. My bench lacks in comparison to even the youngest guys here though. For the most part the others here train with an Ed Coan peaking cycle. My one training partner actually used the 12 week bench program and has raised his bench from
320 to 365 in 12 weeks. That is some sick shit in my opinion. I personally have mixed a bit of the Iron Chamber Gym bench method with an Ed Coan squat cycle and deadlift cycle. I really like it. I also throw in a bit of Westside for assistance. If you saw me compete in the Pittsburgh USPF meet I only hit a 1289 total I believe. I had a 462 squat/350 bench/491 deadlift. Since then I have gone to my new cycle and have hit a 491 squat/391 bench/523 deadlift in a meet. Currently in the gym preparing for a September meet I have a 545 squat in briefs only this time/430 bench/515 deadlift. I don’t know if what I am doing is working to the fullest, but I plan to show what I got in the IPA early next year. I can say though that I have done this drug free.
What training do you follow? It is always nice to learn some new things.
Steve likes to get warmed up with some reps on the Suzanne Somers’ Thighmaster, before moving onto a full-body circuit with those pink neoprene dumbbells. Of course, he does this only wearing a speedo, a pair of sunglasses and white sneakers.
[quote]SouthofHeaven wrote:
scubasteve2105 wrote:
SouthofHeaven wrote:
Nice training.
Thank you SouthofHeaven, saw you compete, have trained with Celli, pretty sick stuff. How do you and your crew train??? Always looking for fresh ideas. Stay Strong brother, God Bless!
Where did you see me bro. Wish I would recognize you. Anyway, I am really the only guy here who trains in gear. The rest of the crew kinda looks at me as a cheater, but I can at least say I have a great raw squat and deadlift. My bench lacks in comparison to even the youngest guys here though. For the most part the others here train with an Ed Coan peaking cycle. My one training partner actually used the 12 week bench program and has raised his bench from
320 to 365 in 12 weeks. That is some sick shit in my opinion. I personally have mixed a bit of the Iron Chamber Gym bench method with an Ed Coan squat cycle and deadlift cycle. I really like it. I also throw in a bit of Westside for assistance. If you saw me compete in the Pittsburgh USPF meet I only hit a 1289 total I believe. I had a 462 squat/350 bench/491 deadlift. Since then I have gone to my new cycle and have hit a 491 squat/391 bench/523 deadlift in a meet. Currently in the gym preparing for a September meet I have a 545 squat in briefs only this time/430 bench/515 deadlift. I don’t know if what I am doing is working to the fullest, but I plan to show what I got in the IPA early next year. I can say though that I have done this drug free.
What training do you follow? It is always nice to learn some new things.[/quote]
What I meant to say was, I saw that you compete in your log, but maybe one day I’ll get down there.
I’m a drug free lifter too, I’ve done progressive overload (ehhh), 5-3-1 (good), Westside (good), amongst other things. Currently training raw westside, kind of a skinny bastards spin off, I find that the change of ME work keeps me excited more, and I can work around issues in my shoulder if I need to. Planning on going back into gear this fall, maybe do a meet over the winter, we’ll see. Any ?'s let me know.
[quote]novaeer wrote:
Steve likes to get warmed up with some reps on the Suzanne Somers’ Thighmaster, before moving onto a full-body circuit with those pink neoprene dumbbells. Of course, he does this only wearing a speedo, a pair of sunglasses and white sneakers.[/quote]
what’s wrong with white sneakers??? Gotta stay fresh kid…
[quote]scubasteve2105 wrote:
novaeer wrote:
Steve likes to get warmed up with some reps on the Suzanne Somers’ Thighmaster, before moving onto a full-body circuit with those pink neoprene dumbbells. Of course, he does this only wearing a speedo, a pair of sunglasses and white sneakers.
what’s wrong with white sneakers??? Gotta stay fresh kid…[/quote]
Nothing wrong at all, I just prefer black sneakers with white socks.
schedule’s been crazy, will update w/in the next couple of days…long hours plus computer at work was lost to a lightning storm, oh well.
Post #42You wroteon August 9, 2009 at 9:09pm
8/9/09: ME Lower
wow haven’t posted in a long time!!! BEEN CRAZY!!!
I hit a 370 bench and 455 squat over the last couple weeks, feel really strong, we’ll see…
Cambered Bar Box Squat, box below parallel, 2chains per side (80lbs total):
165x5
245x3
335x1
385x1
425xmiss
TKE:
Green Bandx12x3sets
A1) GHR:
bwx12x4sets
A2) Hatfield Back Raise on GHR:
bwx8x3sets
God Bless.
8/11/09: ME Upper
Close Grip Bench:
335 (91%)x1x4sets
Neutral Grip DB Bench:
90’sx15x2sets - fairly easy
A1) Chest Supported DB Row:
75’sx10x4sets
A2) Seated DB Clean:
20’sx8x4sets
Incline DB Tricep Ext:
60’sx10x3sets
God Bless.
8/14/09: GPP/Conditioning
A1) 3plates x15yd backward sled drag
A2) 3plates x 15yd forward sled drag
A3) 350lb Tire Flip x5reps
A4) 12lb Med Ball Rotational Throw x10 each side
Repeat Circuit 5 times, full recovery btwn each
8/15/09: DE Upper
850lb Tire Battle:
40sec
35sec
35sec
Incline Swiss Bar Bench, Middle Handle:
175x15x2sets
A1) Stirrup Pulldowns:
185x10x4sets
A2) Incline DB Shrugs:
75’sx10
B1) Overhead Rope Tricep Ext:
85x8x3sets
B2) DB Hammer Iso Hold, then to Full Curl:
40’sx6x3sets
10mins of jumping rope w/ 20lb vest on, about 30sec on 30 off
God Bless.
8/16/09: ME Lower
Cambered Bar Box Squat, below Parallel:
2chains/side
155x3
245x1
335x1
395x1 - 10lb PR
TKE:
greenx12x3sets
GHR:
Foot Rollers elevated to max setting
bw+25x8x3sets
bw+25x6, bwx8
Spread Eagle DB Situps:
60x12x3sets
God Bless.
8/18/09: ME Upper
Reverse Band Bench:
purples used
365x1
405x1
435xmiss
420x1 - baseline
Flat Neutral DB Press:
100’sx13x2reps
A1) Chest Supported DB Row:
85’sx8x4sets
A2) Seated DB Cleans:
25’sx10x4sets
B1) Inc DB Ext:
70’sx10x3sets
B2) Barbell Curls:
95x8x3sets
8/19/09: DE Lower
Speed Squats:
below parallel box, green bands
205x2x6sets
Box Jumps:
27"x3x5sets w/ 20lb vest on
Step Ups to 18" box:
65’sx7x3sets
BB Good Mornings:
205x8x4sets
Medicine Ball Ab Circuitx3sets w/ 15lb med ball
8/21/09: RE Upper
Flat Chain Press:
4chains/hand attached to D handle, 30secx3sets as many as possible
Inc Swiss Bar Press, middle handle:
195x12x2sets
A1) Stirrup Pulldowns:
205x8x4sets
A2) Inc DB Shrugs:
85’sx10x4sets
B1) Overhead Rope Ext:
75x10x2sets
75x12
B2) Iso Hammer DB Hold to Full Curl:
45’sx8x3sets - TOUGH!!!
8/23/09: ME Lower
Box Squat, Below Parallel, 2chains/side:
315x1
365x1
405x1
TKE:
greenx12x3sets
GHR, foot pad fully elevated:
minix10x4sets
Spread Eagle DB Situp:
70x10x3sets
That’s it for the week, Stay Strong! God Bless.
8/25/09 ME Upper:
Reverse Band Purple Bench:
425x1 - 5lb PR
Neutral Grip DB Press:
110’sx13x2sets
A1) Chest Supp DB Row:
90’sx8x4sets
A2) Seated DB Cleans:
30’sx10x4sets
B1) Inc DB Ext:
75’sx8x3sets
B2) BB Curls:
115x8x3sets
God Bless.
8/26/09: DE Lower
Speed Squats:
purples + 2chains
185x2x8sets
DB Step Ups:
50’sx8x3sets
Good Mornings:
225x8x3sets
Med Ball Ab Circuit (20lb ball)
Strong Man Conditioning:
170lb/hand farmer’s walkx30 yards
300lb tire flipx8
repeat 4x’s
God Bless.
8/28/09: RE Upper
Chain Press:
80lbs/handx30secx3sets
Inc Swiss Bar Bench:
215x8x2sets - middle handle
A1) Stirrup Pulldowns:
225x8x4sets
A2) Inc DB Shrugs:
90’sx8x4sets
B1) Overhead Rope Ext:
95x8x3sets
B2) DB Iso Hammer Hold to full Curl:
45’sx6x3sets
God Bless.
8/30/09: ME Lower
Box Squat w/ 2 Chains per Side:
below parallel box
365x1x4sets
TKE:
Greenx12x3sets
GHR footpad at top position:
minix10x4
Pulldown Abs:
115x10x3sets
God Bless.
9/1/09: ME Upper
2board Raw Bench:
315x1
355x1
365x1
Close Grip:
225x14
225x12
A1) Towel Strap Rows:
185x10x4sets
A2) Band Face Pulls:
purplex12x4sets
B1) Towel Strap Push Downs:
75x10x3sets
B2) DB Hammer Curls:
50’sx10x3sets
God Bless.