B)Incline DB Press (45 degrees)
90x5 95x5 PR-100x5 x4
C)Flat DB Extension
45x5
D1)Unilateral Fat Grip Cable Rows
80x8 x7 x6
D2)DB Lateral Raise (to side of body)
40x10 x8 x10
E1)Rear Delt Fly (45 Degree- bent arm)
20x10 25x10 x10
E2)Zottman Curls
45x5 35x8
E3)VMO External Rotation
15x8 x8 x7
Notes: Solid workout. Started with Cressey’s 5 rep bench test used to measure explosiveness in athletes. I got 5 reps at 175 in 5 seconds which is 59% of my max at 295. He says anything between 55-65% is middle of the pack. So it’s not terrible.
Got some good PRs on incline bench which I haven’t done in ages. Haven’t done any incline work in a long time actually. I may have pressed the 100s for 1 or 2 at some point.
Tris were too fried for extensions.
Did some band pushdowns later.
Glutes, Hams, Quads, Hips, and lower back all sore from the LB workout. Lower back in not such a good way, but it felt better after this workout.
[quote]Jonathansucks wrote:
Hello powerlifting fellas, today i got a great email , i’M qualified for the National CanadianPowerlifting Union/IPF championships as a junior. I will lift in the 82.5 kilos , i’M planning to hit a 240 kilos squat/160 kilos bench/272,5kilos dead . So if any of you have some tips it’ll be more than welcome. i 've never participated in a lifting comp that big . Best regards Jon [/quote]
Good job and good luck. 528 Squat, 352 Bench, 600 Dead? That’s some good lifting.
If you don’t mind me asking, what are you raw lifts and what type of gear do you use?
I think I’m going to start geared lifting after Christmas.
My raw lifting is: squat around 500 , bench : 300 with a 2 seconds pause (IPF standard) 335 bbding style , dead : 550 +
I don’t get musch of my gear cause when i bought it i was heavier (near 200 pounds) and now my wieght is 175 to 180 depend on the day, I use metal gear(metal squatter), titan knee wraps(titanim), EFS power belt, i’ve only bench one in a shirt WAY to big. I’ve ordered Inzer rage x + a metal viking bencher. black wrist wraps
[quote]Jonathansucks wrote:
My raw lifting is: squat around 500 , bench : 300 with a 2 seconds pause (IPF standard) 335 bbding style , dead : 550 +
I don’t get musch of my gear cause when i bought it i was heavier (near 200 pounds) and now my wieght is 175 to 180 depend on the day, I use metal gear(metal squatter), titan knee wraps(titanim), EFS power belt, i’ve only bench one in a shirt WAY to big. I’ve ordered Inzer rage x + a metal viking bencher. black wrist wraps[/quote]
I’m getting the metal v-type and the metal bencher. How was the carryover when it fit you better?
Man that sucks keep your head up heal and come back strong,
Phill
[quote]meddl wrote:
esterday I was at the meet.
I injured myself during warmups for the squat event.
I was standing on two different mats with my feet. I squatted down and when squatting up again the mat under my left foot slipped away with my foot still beeing on it. So the 262lbs bar kinda pressed my down in a split…
I strained my left hamstrings very badly and my addictors, so that I needed cruches for walking… Today I was able to walk a little alone, but I can hardly sit in a normal position…
So I guess I’ll can’t train lower body for the next few weeks… Well… my bench needs improvement anyways haha. And I know that I’m really spreading the floor haha.
My Problem was, tah I drove alone any my parents had to drive a few hundered miles to pick me up and gert the car back…[/quote]
parents are in town to see the newest edition to the Meat clan… so the workouts are going to be scarce for the week. this is what i did on saturday.
RE shoulders/biceps
seated barbell military to front with pause
0x10
135x5
225x3
315x2
405x1
415x1
standing dumbell military presses
80’s x 6
100’s x 6
120’s x 6
130’s x 6
upright rows
185 x 6
225 x 6
275 x 6
biceps one arm preacher dumbell curls
60 x 15
60 x 25
60 x 40
wrist curls
it was a good workout until i was doing standing dumbell presses. i moved out of the way of this guy doing incline dumbell presses. I didn’t think he would want to stare at my big ass during his set.
well, i moved down and started my set. as i was in the middle of my set with the 120’s he tried to put his dumbells back right in front of me. he was able to get one on the rack but dropped the other one right near my foot and then stomped off. I fuckin’ saw red. He came so close to dropping that dumbell on my foot while i had the 120’s over my head. I was ready to take off after him when one of my buddies stopped him and told him that it would be a good idea to stop his workout early and go home. he headed on out but shot me a look on the way out the door.
it never ceases to amaze me how dickish people can be. here I had moved out of his way so he could see himself in the mirror doing his 30 pound incline dumbell presses and then he gets pissed becuase i can’t move during my set. I have a feeling that i’m going to be looking for yet another gym pretty soon. i wonder what the record is for number of times getting kicked out of a gym is… I’m up to 4 now, maybe 5.
Damnm bro id have ripped his damn head off or wanted to as you did. Its amazing how damn ignorant ppl can be. Thats one of the things I really enjoy about not doing the commercial gym thuing and having my home gym again. That and as well like you said getting booted and putting up with the PC B.S.
Have a good down week with the parents showing off mini meat LOL
Phill
[quote]maraudermeat wrote:
parents are in town to see the newest edition to the Meat clan… so the workouts are going to be scarce for the week. this is what i did on saturday.
RE shoulders/biceps
seated barbell military to front with pause
0x10
135x5
225x3
315x2
405x1
415x1
standing dumbell military presses
80’s x 6
100’s x 6
120’s x 6
130’s x 6
upright rows
185 x 6
225 x 6
275 x 6
biceps one arm preacher dumbell curls
60 x 15
60 x 25
60 x 40
wrist curls
it was a good workout until i was doing standing dumbell presses. i moved out of the way of this guy doing incline dumbell presses. I didn’t think he would want to stare at my big ass during his set.
well, i moved down and started my set. as i was in the middle of my set with the 120’s he tried to put his dumbells back right in front of me. he was able to get one on the rack but dropped the other one right near my foot and then stomped off. I fuckin’ saw red. He came so close to dropping that dumbell on my foot while i had the 120’s over my head. I was ready to take off after him when one of my buddies stopped him and told him that it would be a good idea to stop his workout early and go home. he headed on out but shot me a look on the way out the door.
it never ceases to amaze me how dickish people can be. here I had moved out of his way so he could see himself in the mirror doing his 30 pound incline dumbell presses and then he gets pissed becuase i can’t move during my set. I have a feeling that i’m going to be looking for yet another gym pretty soon. i wonder what the record is for number of times getting kicked out of a gym is… I’m up to 4 now, maybe 5.
JUMPING squats
Ass to grass long pause in the bottom then JUMP!! Vary stance
Bw x some
Bar x some
95 x 4
135 x 2 (8 sets)
These went ok IM still NOT explosive off the bottom at all with a pause but maybe a bit better
GM?s to Pin and pause Dead stop
225 x 10
315 x 8
405 x 5
These went well kept a few reps in the bag but got a good w/o
Front Squats
135 x 3
225 x 3
315 x 5
245 x 12
Yhea, these were killer the post chain was close to smoked but felt good. Bumped the drop set up 20lbs
Load rocks 48 Inch platform
10 min PR Zone
60lb and 135 lb rock
Load both then unload both that?s 1 set do as many times as I can in 10 minutes
Sets = 16 sets clock ran out unloading last stone so didn?t count set 17
Single Leg extensions (light) Blood flow
3 x 30
Heavy Cable crunches
5 sets
DB Grip work
200lbs x got better but still not enough
Did the above in 55 minutes and let me tell you I was shot DONE cooked. Loading them damn rocks and unloading them, 10 friggin mins straight after the other work got my but sweating it was more mental keep going then anything
JUMPING squats
Ass to grass long pause in the bottom then JUMP!! Vary stance
Bw x some
Bar x some
95 x 4
135 x 2 (8 sets)
These went ok IM still NOT explosive off the bottom at all with a pause but maybe a bit better
GM?s to Pin and pause Dead stop
225 x 10
315 x 8
405 x 5
These went well kept a few reps in the bag but got a good w/o
Front Squats
135 x 3
225 x 3
315 x 5
245 x 12
Yhea, these were killer the post chain was close to smoked but felt good. Bumped the drop set up 20lbs
Load rocks 48 Inch platform
10 min PR Zone
60lb and 135 lb rock
Load both then unload both that?s 1 set do as many times as I can in 10 minutes
Sets = 16 sets clock ran out unloading last stone so didn?t count set 17
Single Leg extensions (light) Blood flow
3 x 30
Heavy Cable crunches
5 sets
DB Grip work
200lbs x got better but still not enough
Did the above in 55 minutes and let me tell you I was shot DONE cooked. Loading them damn rocks and unloading them, 10 friggin mins straight after the other work got my but sweating it was more mental keep going then anything
Good w/o
Phil[/quote]
you did the entire workout in 55 minutes? that’s fucking crazy. I couldn’t have done that in three separate workouts. i need some of whatever you are smokin. good job!
especially the good morning.
[quote]maraudermeat wrote:
you did the entire workout in 55 minutes? that’s fucking crazy. I couldn’t have done that in three separate workouts. i need some of whatever you are smokin. good job!
especially the good morning.
meat[/quote]
LOL yup trying to up my conditioning for this strongman stuff about kicked my A$$ the GM’s felt good was dreading the rocks to Come. Im getting better at the heavy stuff its thie repetaive and endurance even speed stuff that kills me , I like and can grind things out. Didnt help I had 4 hours sleep.
But its looking more and more like Im going to be doing an earlier strongman comp trying to decide. So the DE days going to try and kick my own and get in a bit of shape I was pretty soaked.
JUMPING squats
Ass to grass long pause in the bottom then JUMP!! Vary stance
Bw x some
Bar x some
95 x 4
135 x 2 (8 sets)
These went ok IM still NOT explosive off the bottom at all with a pause but maybe a bit better
GM?s to Pin and pause Dead stop
225 x 10
315 x 8
405 x 5
These went well kept a few reps in the bag but got a good w/o
Front Squats
135 x 3
225 x 3
315 x 5
245 x 12
Yhea, these were killer the post chain was close to smoked but felt good. Bumped the drop set up 20lbs
Load rocks 48 Inch platform
10 min PR Zone
60lb and 135 lb rock
Load both then unload both that?s 1 set do as many times as I can in 10 minutes
Sets = 16 sets clock ran out unloading last stone so didn?t count set 17
Single Leg extensions (light) Blood flow
3 x 30
Heavy Cable crunches
5 sets
DB Grip work
200lbs x got better but still not enough
Did the above in 55 minutes and let me tell you I was shot DONE cooked. Loading them damn rocks and unloading them, 10 friggin mins straight after the other work got my but sweating it was more mental keep going then anything
Good w/o
Phil[/quote]
Good job. Hell of a workout, and on DE day too?
How low are those GM’s? I tend to do them slightly above parralel.
[quote]ExNole wrote:
How low are those GM’s? I tend to do them slightly above parralel. [/quote]
Thanks bro yes been doing more RE work on DE day and still seems to be working so hey.
today the GM’s just about at or at parallel set the pins lower then last time. I tend to go damn low on them so started setting pins and the pause damnnnnn really make them a new monster.
Thanks again,’
what doesnt kill us makes us stronger, or injured LOL
Haven’t posted in here before, but figured I may as well, seeing I’ve been lifting westside, or atleast off of a westside template for a little while now.
DE Lower - Monday
RE Upper - Wednesday
ME Lower - Friday
ME Upper - Sunday
Competed in a Olympic competition last February, and still really enjoy those lifts, so I haven’t droped them completely, as I might compete again in the future.
Chin Ups - 4, 3, 4 all with 60lbs + BW, then 10 w/ BW
Incline Bench - 4x175, 5x155, 5x155, 5x155, 5x155
Horizontal Pull Up
3 x 12
DB Shoulder Press
Front + Side Plank
the 275 bench was a 20lb PB, and was easy, which I was hugely stoked about. I haven’t benched for a single for a while, and had I known I could get that high, I think I could have gone to 285 or more possibly. But mentally I was finished after the 275, so I took the PB and left it at that.
[quote]suuuperdave wrote:
Haven’t posted in here before, but figured I may as well, seeing I’ve been lifting westside, or atleast off of a westside template for a little while now.
DE Lower - Monday
RE Upper - Wednesday
ME Lower - Friday
ME Upper - Sunday
Competed in a Olympic competition last February, and still really enjoy those lifts, so I haven’t droped them completely, as I might compete again in the future.
BB Bench
Bar x bunch x 2
135x8
225x5
225x3
305x1
335x1 PR
315x1
315x1
335 was smooth enough. I think midrange is the new weakpoint. Going to swap floor press instead of decline the next cycle.
I also need to pause more at lockout. I’ve noticed I lock it out and rack it pretty quick.
Seated Row
110x12
200x10
200x8
180x10
150x12
I think 200x10 is the most I’ve done, but I’m not positive.
High Pin Press ~6" ROM
135x5
225x5
315x3
365x1
385x MISS
315x6
The full range stuff fried my tri’s, the 385 wasn’t going anywhere tonight.
