Good job. Hitting PRs is what it’s all about anyway and the fact that you did it on your first attempts on the squat and bench (2nd on the DL)shows that you’ve come a long way. Now since you’ve got 45 pounds on my best total I’m going to have to re-take the lead next month at my APA meet, LOL.
[quote]novaeer wrote:
Good job. Hitting PRs is what it’s all about anyway and the fact that you did it on your first attempts on the squat and bench (2nd on the DL)shows that you’ve come a long way. Now since you’ve got 45 pounds on my best total I’m going to have to re-take the lead next month at my APA meet, LOL.[/quote]
you’re right, I’ve definitely come a long way. Just realized I’m 50lbs away from the Jersey Jackal’s last total haha!!! No I realize I could have done better, but I’m very happy with the results. I hope you do beat my total at the APA meet next month, good luck! I love the competition! Race to 1700???
Upper Back: 8/4/08
Still pretty sore from the meet so just did some upper back work tonight…
Chest Supported DB Rows:
80’sx12
100’sx6x2sets
90’sx10x2sets - haven’t done these in forever so had to find a good baseline, maybe straps next week too
Lat Pulldowns on elitefts machine:
180x12x4sets
Incline DB Shrugs:
100’sx10x3sets
DB Curls: half reps supinating, half hammer
35’sx12x2sets
45’sx12x2sets
Bent Over DB Rear Delt Flye’s w/ Head resting on incline bench:
25’sx10
25’sx8
25’sx11
Feels good to be back home!!!
God Bless.
[quote]scubasteve2105 wrote:
SSA Backyard Meet 8/2/08
weighed in at 4:15 Friday afternoon (8/1/08) at 217.3, nice!!! Then the chaos ensued. Began re-hydrating with water/gatorade combo, was on our way to get food and the car broke down!!!
After waiting for a tow truck and a rental car, car was brought to dealership and tow truck driver fixed the car for us, thanks Chad!!!
Long story short I ate a sweet potato that I had brought at about 6, then went and got dinner around 7, back to the hotel around 8, 2 more sweet potatoes, 2 protein shakes, and a crap load of water and granola bars. Next morning weighed only 223, not enough time to re-hydrate, lesson learned.
Meet results:
Squat: inzer t-rex, metal viking briefs, straps and knee wraps
670 - miss, knees shifted forward
670 - good lift, 45lb meet PR
waived third attempt, shot, felt like crap
Bench: inzer super phenom
475 - good lift - 15lb meet PR
505 - miss, straight lined, couldn’t get over my face
505 - miss, hand cuffed, came up fast didn’t get elbows out fast enough, oh well
Deadlift: Inzer T-rex
465 - good lift
505 - good lift - 30lb meet PR
535 - missed mid thigh - wiped out!!!
Total: 1650 - 125lb meet total PR!!!
so even feeling crappy and not hydrated fully to start I still hit a meet PR on every lift. So looking on the bright side of things, first meet I cut weight for, not fully hydrated and exhausted, I still pulled out a pretty good total, hit PR’s and had a blast hanging out with the McCaslin’s and John Bott’s crew. Big thanks to my training partner Rob Spitzner for his help handling me while benching in the meet, and all the guys who helped me out who I’ve never trained with before. Took first in my weight class (I was the only lifter in it haha!!!), but I think I’m ready to start doing some national level meets, IPA’s in November, possibility if I can get my weight down so I don’t have to cut like this again, and SSA nationals definitely in the spring. Long post, but I’m pretty happy with the results.
God Bless. Pics up soon!!![/quote]
Congrats on the PR’s!
[quote]Pinto wrote:
scubasteve2105 wrote:
SSA Backyard Meet 8/2/08
weighed in at 4:15 Friday afternoon (8/1/08) at 217.3, nice!!! Then the chaos ensued. Began re-hydrating with water/gatorade combo, was on our way to get food and the car broke down!!!
After waiting for a tow truck and a rental car, car was brought to dealership and tow truck driver fixed the car for us, thanks Chad!!!
Long story short I ate a sweet potato that I had brought at about 6, then went and got dinner around 7, back to the hotel around 8, 2 more sweet potatoes, 2 protein shakes, and a crap load of water and granola bars. Next morning weighed only 223, not enough time to re-hydrate, lesson learned.
Meet results:
Squat: inzer t-rex, metal viking briefs, straps and knee wraps
670 - miss, knees shifted forward
670 - good lift, 45lb meet PR
waived third attempt, shot, felt like crap
Bench: inzer super phenom
475 - good lift - 15lb meet PR
505 - miss, straight lined, couldn’t get over my face
505 - miss, hand cuffed, came up fast didn’t get elbows out fast enough, oh well
Deadlift: Inzer T-rex
465 - good lift
505 - good lift - 30lb meet PR
535 - missed mid thigh - wiped out!!!
Total: 1650 - 125lb meet total PR!!!
so even feeling crappy and not hydrated fully to start I still hit a meet PR on every lift. So looking on the bright side of things, first meet I cut weight for, not fully hydrated and exhausted, I still pulled out a pretty good total, hit PR’s and had a blast hanging out with the McCaslin’s and John Bott’s crew. Big thanks to my training partner Rob Spitzner for his help handling me while benching in the meet, and all the guys who helped me out who I’ve never trained with before. Took first in my weight class (I was the only lifter in it haha!!!), but I think I’m ready to start doing some national level meets, IPA’s in November, possibility if I can get my weight down so I don’t have to cut like this again, and SSA nationals definitely in the spring. Long post, but I’m pretty happy with the results.
God Bless. Pics up soon!!!
Congrats on the PR’s!
[/quote]
Thanks Pinto!!!
8/5/08 - GPP/abs/low back
decided to dedicate some extra time to my abs and low back this training cycle, erector strength needs to come up big time.
Sled Dragging:
2plates x 200ft forwards x 8sets
1plate x 100ft backwards x 4 sets
Pulldown abs:
75x10x3sets
90x10
90x12
Hanging Leg Raises from pullup bar:
bwx6x4sets
Oblique Crunches from ab straps:
bwx8 each sidex2sets
Straight Leg Cable Pullthroughs:
80x10x3sets
Hyperextensions on swiss ball
2sets of 12
seems like a lot but only took about 45min, hopefully this will help, will add in heavy abdominal work and maybe good mornings on squat and dead days…
God Bless
[quote]scubasteve2105 wrote:
8/5/08 - GPP/abs/low back
decided to dedicate some extra time to my abs and low back this training cycle, erector strength needs to come up big time.
Sled Dragging:
2plates x 200ft forwards x 8sets
1plate x 100ft backwards x 4 sets
Pulldown abs:
75x10x3sets
90x10
90x12
Hanging Leg Raises from pullup bar:
bwx6x4sets
Oblique Crunches from ab straps:
bwx8 each sidex2sets
Straight Leg Cable Pullthroughs:
80x10x3sets
Hyperextensions on swiss ball
2sets of 12
seems like a lot but only took about 45min, hopefully this will help, will add in heavy abdominal work and maybe good mornings on squat and dead days…
God Bless
[/quote]
Not a bad idea, I should have looked here sooner. Do you have all the sleds and cables at your gym?
[quote]flfenway wrote:
scubasteve2105 wrote:
8/5/08 - GPP/abs/low back
decided to dedicate some extra time to my abs and low back this training cycle, erector strength needs to come up big time.
Sled Dragging:
2plates x 200ft forwards x 8sets
1plate x 100ft backwards x 4 sets
Pulldown abs:
75x10x3sets
90x10
90x12
Hanging Leg Raises from pullup bar:
bwx6x4sets
Oblique Crunches from ab straps:
bwx8 each sidex2sets
Straight Leg Cable Pullthroughs:
80x10x3sets
Hyperextensions on swiss ball
2sets of 12
seems like a lot but only took about 45min, hopefully this will help, will add in heavy abdominal work and maybe good mornings on squat and dead days…
God Bless
Not a bad idea, I should have looked here sooner. Do you have all the sleds and cables at your gym?[/quote]
yes i do!!! Cause I bought them!!! hahaha, that’s usually the problem…
ME Bench: 8/8/08
Flat Bench: done Raw, didn’t do a 1RM b/c it’s my first week back, but still went pretty heavy.
135x10
185x5
225x1
275x1
315x2
315x3 - ties rep PR
315x2 - could have done more I think but wasn’t trying to push too hard.
DB Floor Presses:
100’sx10x3sets
DB Lateral Raise:
30’sx10
35’sx10x2sets
Bent Over Lateral Raises:
35’sx8
40’sx8
Standing Band Barbell Ext in power rack:
greensx12x4sets - these killed!!!
God Bless.
[quote]scubasteve2105 wrote:
ME Bench: 8/8/08
Flat Bench: done Raw, didn’t do a 1RM b/c it’s my first week back, but still went pretty heavy.
135x10
185x5
225x1
275x1
315x2
315x3 - ties rep PR
315x2 - could have done more I think but wasn’t trying to push too hard.
DB Floor Presses:
100’sx10x3sets
DB Lateral Raise:
30’sx10
35’sx10x2sets
Bent Over Lateral Raises:
35’sx8
40’sx8
Standing Band Barbell Ext in power rack:
greensx12x4sets - these killed!!!
God Bless.[/quote]
It’s about time you did something. 
Nice pressing. After a meet I feel weak as a kitten on my bench for a good 2 or 3 weeks. Squat not so much - I can get right back into it fairly quickly. DL, I usually don’t even try anything on it for 2 weeks.
[quote]novaeer wrote:
scubasteve2105 wrote:
ME Bench: 8/8/08
Flat Bench: done Raw, didn’t do a 1RM b/c it’s my first week back, but still went pretty heavy.
135x10
185x5
225x1
275x1
315x2
315x3 - ties rep PR
315x2 - could have done more I think but wasn’t trying to push too hard.
DB Floor Presses:
100’sx10x3sets
DB Lateral Raise:
30’sx10
35’sx10x2sets
Bent Over Lateral Raises:
35’sx8
40’sx8
Standing Band Barbell Ext in power rack:
greensx12x4sets - these killed!!!
God Bless.
It’s about time you did something. Nice pressing. After a meet I feel weak as a kitten on my bench for a good 2 or 3 weeks. Squat not so much - I can get right back into it fairly quickly. DL, I usually don’t even try anything on it for 2 weeks.[/quote]
haha it feels good to be back!!!
8/10/08 - DE Bench
Speed Bench:
dbl minis, alt. grip btwn close and comp (middle fing on ring)
165x3x8sets - felt really light and fast
Flat Neutral Grip DB Press:
115’sx10
115’sx9
115’sx7
Seated KB Shoulder Presses:
24kgx8x3sets
Superset:
A1)Flat Band Tri Ext
purplex8
A2)Flat Band Tate Press
purplex4
God Bless.
8/11/08: Deads and Upper Back
trained at work today, had dinner with my client who just got out of the hospital with a bad concussion.
Sumo Rack Pulls:
bar mid shin feet slightly wider than normal, dbl purple bands looped once around bottom of rack
raw w/ belt
135x3
225x3
315x3
405x1
455xmiss - feet slipped, why do they armor all the floors?
455xmiss - grip, almost locked, no chalk + garbage bar w/ no knurling
add straps
455x1 - a little ugly, but locked out
Sumo Speed Pulls, raw, 30sec rest btwn, full range:
385x1x7sets
CSR:
180x6
180x7x2sets
180x6
D-Handle Lat Pulldown:
240x12
240x14
240x15
Shrug Machine:
6ppsx12x3sets
God Bless.
[quote]scubasteve2105 wrote:
8/11/08: Deads and Upper Back
trained at work today, had dinner with my client who just got out of the hospital with a bad concussion.
Sumo Rack Pulls:
bar mid shin feet slightly wider than normal, dbl purple bands looped once around bottom of rack
raw w/ belt
135x3
225x3
315x3
405x1
455xmiss - feet slipped, why do they armor all the floors?
455xmiss - grip, almost locked, no chalk + garbage bar w/ no knurling
add straps
455x1 - a little ugly, but locked out
Sumo Speed Pulls, raw, 30sec rest btwn, full range:
385x1x7sets
CSR:
180x6
180x7x2sets
180x6
D-Handle Lat Pulldown:
240x12
240x14
240x15
Shrug Machine:
6ppsx12x3sets
God Bless.[/quote]
You do realize that using wrist straps constitutes cheating, don’t you? I can’t let you get by with counting that as a RAAAAWWWWWW lift, hahahahaha. Just kidding, nice work. A doubled purple band is some serious tension.
[quote]novaeer wrote:
You do realize that using wrist straps constitutes cheating, don’t you? I can’t let you get by with counting that as a RAAAAWWWWWW lift, hahahahaha. Just kidding, nice work. A doubled purple band is some serious tension.[/quote]
haha nice!!! Good to see someone’s out there trying to keep me honest!! Not sure of the tension, but it’s got to be somewhere around 120-150 at the top.
8/12/08: GPP/Abs/Low Back
Forward Sled Dragging:
2platesx200ftx8trips
Backward Sled Drag 2 Arm Rows:
1platex200ftx2trips - I like these a lot!!!
Standing Lat Pulldown Abs:
90x10x4sets
Hanging Leg Raises From Pullup Bar:
bwx8x3sets
Hyperextensions on swiss ball:
bwx15x3sets
2sets Machine Preacher Curls
2sets Rope Hammer Curls
God Bless.
8/14/08: ME Bench
Talked to John and decided it was time for some volume, so I worked up some doubles in the shirt, first time in the shirt since the meet…
Shirt Bench:
add inzer super phenom
all reps done to a 2board
315x2
405x2
455x2
495x2 - PR! think my heaviest double to a 2board was 475
515x1 - went for a double, missed second, still though, pretty good being pre-exhausted, PR single is 525…
Flat DB Tricep Ext:
add mini looped around back
35’sx10
45’sx10x2sets
45’sx12
Band Pushups (Band wrapped around back):
bw+purplex15x2sets
God Bless.
ME Squat: 8/15/08
ME Squat: 8/15/08
Squats:
add metal viking briefs
235x3
325x2
add belt
415x2
505x2
add knee wraps
555x1 easy, flat or breaking
605x2 - first rep 1-1.5"above, 2nd at least flat PR! Came up strong, probably had a third in me
Arch Back Good Mornings:
holy cow these hurt that trigger point in my back, and weak as hell in them, need to work these up big time.
145x5
235x3
195x8x2sets
GHR:
bwx8
bw+minix8x2sets
Lat Pulldown absx3sets
God Bless.
[quote]scubasteve2105 wrote:
ME Squat: 8/15/08
Squats:
add metal viking briefs
235x3
325x2
add belt
415x2
505x2
add knee wraps
555x1 easy, flat or breaking
605x2 - first rep 1-1.5"above, 2nd at least flat PR! Came up strong, probably had a third in me
Arch Back Good Mornings:
holy cow these hurt that trigger point in my back, and weak as hell in them, need to work these up big time.
145x5
235x3
195x8x2sets
GHR:
bwx8
bw+minix8x2sets
Lat Pulldown absx3sets
God Bless.[/quote]
Steve,
Nice work. What size Viking briefs do you wear?
Coincidental that I’m going to be working up to a max triple tomorrow; unfortunately for me I have to walk out the weight so that takes away a bit. I need to rig up a poor man’s monolift in my rack or something one of these days.