Jared NFS- Dude I am having all kinds of shirt problems…It dosent matter wich one I am wearing I just suck at them…This one was a 2ply poly open back EHPHD Blast…we got it for a good price from the coach of Indy powerteam Rock Tilson, legendary coach…See I was going to compete in november in a USAPL qualifyer but now I Am going to push it back to a December qualifyer because I am having mad bench shirt problems…We have orderd 3 diffirent sizes of the HPHD single ply shirts from inzer wich are USAPL legal and have had to send each one back to find the perfect size wich I think I got with a 60 it should be here any day so pray it fits right…My bench shirt problem sucks because with my raw max (375) I should be getting anywhere from 430-450 with a shirt and i am not close to it…I have gotten a 405 but that was in denim and at a SLP meet so u know it kind of is shady…It seems I really cant control the bar on the way down, I want to really go fast on the way down and blast it up, and i get out of control and loose the groove sucks hugh…I really need to concentrate with tucking my elbows and bringing the bar low …I am rambling just need to talk lol Big martin
Here’s my one-handed routine (other one broken):
15 min bike
3 sets of esch
DB Lunges
Leg Press
Leg Extension
Leg Curl
Standing DB Calf Raise
Calf Raise in Leg Press
Reverse Back Hypers
Crunches
15 min bike
Any suggestions on what else to do with one hand? Looking for something else to tide me over until I can grip a bar again. Week or two tops.
big martin - talk all you want. We can all learn from each other’s struggles. I’m about to try to start figuring out the whole bench shirt thing. Tried on a friend’s double canvas this morning for the hell of it, but it was too small. Can’t wait to start competing. Possibly a push/pull in October, so that may have to tide me over until I can find a real meet.
8/19 - ME Squat
Cambered bar 13" box squats - worked up to 3 plates and a 10 on each side. First time doing these for max effort. A bitch to get the bar moving from the bottom. I also don’t sit back far enough so form needs to be worked on as usual.
Reverse Hypers supersetted with inclined GHRs. 4 sets of each.
Sled work. Not as much today, as the box squats took more out of me than I thought.
Still waiting on my belt from Inzer. Just ordered my squat briefs yesterday. About 2 weeks on those.
8/18 workout
I was at the firehouse so no weights.
10 sets of 10 tireflips with a 250# tire
1-minute rest between sets.
Tire drags:10-100’ drags with 45 sec. rest periods
Various ab work
15 min. cool down on a stationary bike
cool down sucks.
go eat something or put some ice on yourself or stretch
dont ride a bike…
Been on vacation for two weeks. Spent 12 days in Northern California hiking the Pacific Coast Trail. Lots of cardio, but other than some pushups and bench dips (done on any convenient picnic table bench), and of course walking/climbing with a few additional lbs on my back, did no strength training. Yesterday was my first day back in the gym, so I cut the weight a bit, and worked more volume.
Chest:
Incline bench press pyramid: 12x85#, 10 x 95#, 8x 115#, 6x115#.
DB flat bench press: 12x30’s, 10x35’s, 8x40’s, 6x45’s.
DB decline bench press: 10x35’s, 8x40’s, 6x45’s, 4x50’s.
Crossovers compoud set with grip pushups: 12 x 50# + 10 for 3 sets.
Strip set cable curls: 10x55#, 10x50, 10x45 (3 sets).
DB incline bench curls: 8x20# 3 sets
Barbell curls: 8x40# 3 sets.
Assorted 20 minute ab routine.
Today, legs!!! Although I’ve worked the legs pretty hard on the trek, today is going to be a real test.
8/18 ME bench
Bench(all with chains):
10x45,10x95,5x135,185,3x275,1x295,315,
335, 3x235,245,250
decline L/O:5x110,200,290,340x2(all with chains)
t-bar rows:8x50,75,100,125x2
side raises:10x30x4
Ok this is the first time in a year or so I have not done my Max effort squat on Monday…But I have transferd school and jobs so my class schedule and work schedule made us push every thing up a day… Tuesday max effort squat & dead,
thursday max efofrt bench, saturday- dynamcic squat, sunday dynamic bench…
This week we are begining are training cycle and push for are Decmber 7th meet… So today we took a Max off A slightly below parrellel Box with only a pair of Titan Briefs and a belt…We want to get our exact % ready for our meet… So what we got today we add about 50 or so pounds when we get our suits on and take away the box…
Max effort squat day
Warm up
pull down abs 5x20
pull throughs 5x12
pull down abs 5x10
Box squat 14 inch box
barx3, 95x3, 135x3, 185x3, 225x3, 275x2, 315x3, 365x3, 405x3, 425x1, 455x1, 470x1, 500x1, 550xmiss, 550x1
** made way to big of a jump wasnt ready for that kind of weight didnt get set up well either, nailed it on the 2nd time around just because I set up better push my belly against my belt and stayed tight…and kept my head up… Remember to always keep your mind corect and think thru all big squat attempts dont panic and get set up and stay tight…
down set 405x5
sled dragging a lot of trips light while waiting on my partner to finish and between spots…
Off Day
1 Min Jump Rope
1 Min 53lb Kettlebell Swings
1 Min Bike Sprint
1 Min Bar Churns
Rest 1 Min
x 3
Back + Biceps
Barbell rows 3x10
Shoulder width pull ups 10,6,6
Kneeling V-bar pulldown 12,8,8
Seated Zotterman curls 9,7,7
kraig-Yeah, I usually do a crossfit-type workout on Saturday mornings.I try ti mix in 100m sprints, explosive dumbell lifting, sandbags, and medicine ball/tornado ball work.
Yesterday:
I did a sort of “mix all” accessory workout, with some hamstring work thrown in:
25 lb x 4 x 10 forearm extensions and what the other way is called
2 handed weight roll with the stick and string and all that - 15 lb, 2 full, slow reps, eccentric and concentric
100 lb/per hand x 5 x 8 Dumbell Stiff Legged Deadlift
245 x 5 x 5 calf raise
85 lb per hand x 3 x 8 stair raises
3 x 10 x bw single legged hyperextension
170 x 3 x 8 ham curls
and a whole shitload of ab-work based on the stuff Mike Mahler was showing at the bbq on friday.
Today
I play basketball for an hour or two, active rest.
8/20 ME Squat
Squats:10x45,5x135,185,4x225,3x275,2x315
1x265,405,425,445,465
2x315+chainsx3
GoodMornings:5x135,145,155,165,175(all with chains)
SLDL:8x225x3
I’m late replying on this thread because I’ve been missing workouts lately. So strength and work capacity are a bit down. About halfway through this routine I started getting delirious…
Chest-Back, warmups not listed
Bench press -225 lbs: 3 sets of 5, one set of 4
V Bar Pulldown 190 lbs: 2 sets of 8, 180 lbs: 2 sets of 6
Dumbell Bench- 95 lbs: 6, 4, 2 (!) reps
Barbell Row- 205 lbs: 3 sets of 6
Dips (Bodyweight) 3 sets of 10
Dumbell Row: 120 lbs (I need straps to go over 100 lbs on this) 3 sets of 6
Hanging Leg Raise 2x15
5 minute run
Stats: 5’10 235 lbs, 42 years old
Felt a Little out of it energy wise today guys didnt feel really strong started school and a new job this week and diffirent training days so I was a little mental weakling tonight…
Max effort bench
warup gpp
super set
lat pullown 10x10
Various light shoulder raises 10x10
Reverse Blue Band press
155x5, 185x5, 225x5, 275x5, 315x5, 335x3, 365x3, 385x1, 405x1, 410x1, 420x1 I STRAINED shit this was a fucking struggle, 435 smashed me through the bench…
Down set 365x3, 315x5x2, 225x20
babrbell tricep extensions… 5x10
dumbell incline press 55x15x2
rear delt work 5x10
china buffet 4 plates and some Ice cream…Big Martin
I’ve begun boxing training, so I’m doing that 3-4 days a week. However, I’m still lifting 2x a week, following this total body workout:
- Bench Press 3x10
- Clean and Press 3x10
- Squat 3x10
- Bent Over Rows 3x10
- Curls 3x10
- Dips 3x10
It is a pretty brutal workout and helps me keep my size.
I’d recommend to anyone looking for a change of pace to take up boxing. It’s very tough and demanding, but a great workout. I’ve been training for a month and already feel like my stamina and hand-eye coordination has increased. Plus, I’ve leaned up a bit, which is nice.
Bench >150kgx4x2sets, 150x2
JM: 105x4x2, 105x2
High Row: 110x4x2
Pulldown: 110x4x2
GM: >137.5kgx3
Box squat: >130kgx3
I havent done box squats before, and havent done GM in a LONG LONG time.
Now Im very sore…
EDT
Zone 1
D.Bell front squats
1 arm D. bell snatches
Zone 2
D.Bell Squats
Dumbell swings.
I was a bit of a pussy and only got 10 minutes on each zone but Im working my way up there to 20 on each!!
Chest + triceps today
DB Bench on ball: 66lb x10, 70lb x 8, 7
61lb x8
Dips +45lbs 10, 7, 5
Tate Press
25lbs x12, 8
DE Squat
Box Squats - 185+3 chains 12x2
Speed Deads - 269x1x3, 269x3x4
Reverse Hypers - 400x8-10ishx4
GHRs - 4 sets
Sled dragging - went heavier here today for short trips. Almost tossed my cookies.
I did this all by myself. My workout partners need to die.