1/13/10: DE Upper
Sand Bag Clean and Push:
60lbsx3x6sets, lower volume, waaaayyyyy more distance, I like these.
Stability Ball Pushup:
boring, but about the only thing that doesn’t bother my shoulder right now
bwx10x3sets
feet elevated on bench
bwx10x2sets
A1) Underhand Pulldowns:
185x10x4sets
A2) Rotator Bar Pulldowns:
185x10x4sets, static hold at the end of each set
B1) Pronated Overhead Towel Strap Ext:
75x10x5sets
B2) Sand Bag Curls:
60x10x3sets
God Bless.
1/15/10: ME Lower
SSB Box Squats:
raw to below parallel box, this is the safety squat bar from NY Barbell, not the traditional one, it holds the plates further in front of you and I think this makes a big difference. At some point I will pick up a yoke bar, but I like this one too, changes things up, helps my shoulder out, and it was rough as hell!!!
barx5
155x3
245x3
added belt here
335x1
385x1 - not fun, what the hell???
425x1 - brutal!!! RPE - 9.99999999999-10, I racked the bar, saw stars, and was light headed for about 5mins, this things gonna either get me strong as hell or kill me, holy crap!
drop to 85% - 360x2 - shot haha
drop to ~~~60% - 245x7
Sand Bag Lunges - weight was yoked around neck
80x10/legx2sets
SSB Good Mornings:
155x10x4sets
Stability ball hamstring Curl:
bwx10x2sets
Stability Ball Pikes:
3sets of 8
My body is trashed!!! Love it!!! If I can’t bench big I’ll squat and pull till I die! On a serious note though, seems like a case of proximal bicep tendinitis, getting ultrasound and stim once a week, and doing manual therapy and rehab for that and whole shoulder. Gotta learn to take it easy…
God Bless.
1/16/10: Conditioning/GPP
Prowler:
2plates, 100ftx10, kept completely alactic…
1/18/10: ME Upper
Raw Fat Bar 2 board bench:
add 2 chains/side
worked up to 290x1 - felt easy, but didn’t want to push shoulder w/ reps
Fat Bar Floor Press, thumbs length from smooth:
110x5
add 2 chainsx5
200x5
220x3
160x8
A1) 1 Arm DB Row:
110x12x4sets
A2) Face Pull:
85x10x4sets
B1) Fat Grip DB Ext:
55’sx12x5sets
B2) Blast Strap Curls:
bwx8x3sets
God Bless.
1/19/10: DE Lower
Kneeling Squat Jumps:
bwx3
barx3x3sets
Speed Squats, raw, below parallel box:
add blue bands
225x2x6sets
Raw Conv Deads off Jump Stretch Platform:
add elitefts short average band
135x3
225x3
add belt
275x3
275x2x2sets - second set was ugly!!! Pull feels strong though…
GHR Feet at highest Position:
bw+10x8x4sets
Stability Ball Leg Raises:
all sets done w/ 6lb med ball btwn feet
3sets of 10reps
Plate Pinches:
45’sx25secx3sets
Rice Digs:
35/handx3sets
God Bless.
Hey man, been reading through your journal. Some strong lifting in here!!
I wanted to ask you about the T-Rex. How is it compared to the Leviathan and Metal Ace?
I was using a Leviathan and it’s a greAT SUIT i, think but it’s hard as hell to get on and off
Would I be dissapointed with the T-Rex?
[quote]muscle_g wrote:
Hey man, been reading through your journal. Some strong lifting in here!!
I wanted to ask you about the T-Rex. How is it compared to the Leviathan and Metal Ace?
I was using a Leviathan and it’s a greAT SUIT i, think but it’s hard as hell to get on and off
Would I be dissapointed with the T-Rex?[/quote]
Thanks for reading the log and the kind words muscle_g!
As far as the gear goes, I love the t-rex and have used it and the Metal Pro Squatter. I think the t-rex is a great, versatile suit, that can be used for squatting and pulling sumo. Not sure of your numbers exactly, but most of the highest squatters in the big weight classes wear canvas, but you see guys squatting over a g in poly too. Never tried an ace, but have thought about getting one. T-Rex has tons of pop and is pretty stiff for a poly, if you crank the straps it really supports you in the hole. I like the straps too, they’re not so thick that you can’t feel the bar and allows you to put the bar in a good low position. I don’t think you’ll be disappointed in the t-rex, buy one and then have it taken in as needed and you will be satisfied with your purchase definitely.
Most I’ve ever done in the canvas is 600 in training, and 585 in a meet
Most I’ve ever done with my 2ply Hardcore was 550 in training and 540 in a meet.
[quote]muscle_g wrote:
Most I’ve ever done in the canvas is 600 in training, and 585 in a meet
Most I’ve ever done with my 2ply Hardcore was 550 in training and 540 in a meet.[/quote]
If you’re only getting 40lbs more out of a canvas you’re either wearing no briefs, junkie briefs, or it’s loose. 2ply hardcore isn’t a bad suit, but T-Rex blows it away. Try either a tighter canvas, or t-rex, which is probably a cheaper option since it doesn’t have to be custom made and you can just get it taken in where you need it.
God Bless.
1/20/10: Conditioning/GPP
Prowler Push + Sandbag Carry:
high handles on prowler, plate+25x25yrds to 80lb sandbag shouldered and ran back to start
repeat 8times
1/21/10: DE Upper
Sandbag Clean and Push:
80lbsx3x6sets
Stability Ball Pushup w/ Feet elevated:
bwx8x2sets
bwx15
A1) Underhand Lat Pulldown:
205x10x4sets
A2) Rotator Bar Pulldown to Chin:
205x8x4sets
B1) Towel Strap Pronated Overhead Extensions:
85x10x5sets
B2) Sandbag Curl:
80x8
60x10x2sets
God Bless.
1/22/09: ME Lower
SSB Box Squat, Raw, breaking parallel box:
435x1 - 10lb PR
295x10
Sandbag Lunge, bag held across shoulders:
80x8x2sets
SSB Goodmorning:
175x8x4sets
Band Abdominal Pull-ins:
purplex10x3sets
God Bless.
[quote]scubasteve2105 wrote:
[quote]muscle_g wrote:
Most I’ve ever done in the canvas is 600 in training, and 585 in a meet
Most I’ve ever done with my 2ply Hardcore was 550 in training and 540 in a meet.[/quote]
If you’re only getting 40lbs more out of a canvas you’re either wearing no briefs, junkie briefs, or it’s loose. 2ply hardcore isn’t a bad suit, but T-Rex blows it away. Try either a tighter canvas, or t-rex, which is probably a cheaper option since it doesn’t have to be custom made and you can just get it taken in where you need it.
God Bless.[/quote]
Thanks man, I think I’m gonna get the T-Rex and Predator briefs. I’ve been using 2ply Inzer Power pants.
Also I was wondering does the T-Rex stretch as bad as the Hardcore suit does?
[quote]muscle_g wrote:
Thanks man, I think I’m gonna get the T-Rex and Predator briefs. I’ve been using 2ply Inzer Power pants.
Also I was wondering does the T-Rex stretch as bad as the Hardcore suit does?[/quote]
Not at all, mine was 2 years old and still going just as strong as the day I got it. As long as you take care of it it’ll last, mine wasn’t super tight though. Definitely needs a break in period though, T-Rex and Preds are a serious combo, good luck and enjoy!!!
God Bless.
Thanks for the info man I really appreciate it:)
[quote]muscle_g wrote:
Thanks for the info man I really appreciate it:)[/quote]
No Problem!
1/25/10: ME Upper
Reverse Band Fat Bar Raw Bench:
full range, done w/ looped greens, deloaded about 40ish at chest
worked up to 410x1
drop to 85%: 350x5
Fat Bar Floor Press:
110x5
add 2chains/sidex5
4chains/sidex5
all remaining sets done as 1 continuous drop set, all reps dead stop
4chainsx5
3chainsx5
2chainsx3
1chainx3
110x3
A1) 1 arm DB Row:
130x8x4sets
A2) Face Pull:
65x8x4sets - all reps held at top for 1 sec
B1) Fat Grip Rolling DB Tricep Ext:
60’sx12x5sets
B2) Recline Towel Strap Face Curl:
75x10x3sets
1/26/10: DE Lower
kneeling squat jumps x lots of em
Box Squats, Raw, below Parallel Box:
add big blue bands
225x2x6sets
Raw Conv Pulls against bands on Jump Stretch Sumo Platform:
short average band used for all sets
135x3
225x1
275x1x2sets
295x1 - PR, crazy heavy! think this actually may be my heaviest pull ever…each short band adds btwn 150 and 170 at my height, and I’ve only been pulling for a couple weeks, haven’t pulled in a looooong time! Psyched, unless the chart is for a pair of bands and not an individual band, then I’m not so psyched…
Elevated GHR:
bwx8x4sets
Stability Ball Leg Raises:
8lb ball btwn feetx8x3sets
A1) Plate Pinch:
45’sx30secx3sets
A2) Rice Digs:
30/handx3sets
1/27/10: Conditioning/GPP
Prowler:
140x100ftx10, short, sweet, and fast.
God Bless.
1/29/10
So past couple of days have been rough, work’s picked up, and after this week I’m rearranging my schedule to get my training done. Gotta make time for it now, thinking about competing sometime in the next 3 or 4 months.
Last night’s speed bench wasn’t worth posting…
Tonight…
Raw Back Squat to a below Parallel Box:
135x5
225x3
315x1
365x1
405x1
455x1
475x1 - PR at this box height raw, box felt eight miles away today, haha, only 3/4" below parallel, we’ll see what happens…
attempted 500 even and got stapled to the box
dropped to 405x3
that’s all she wrote
God Bless.
2/8/10: Update
Ok, so I didn’t take last week off, got lazy and did not post, busy week. Started new 12 week training cycle, that might end in me doing the AAPF NY States in the raw division, or at least lift raw, but not too sure. As far as this cycle is concerned, my assistance work is following the same trends, but paying more attention to doing at least 1 supplemental lift a day. I’m waving percentages over the cycle based off of Prilepin’s Table, and will swap core exercises weekly in a 3 week cycle (3 exercises done 1 week at a time) for the entire cycle. Hopefully my exercise selection was dead on and I’ll make some good gains. We will see…
God Bless.