minotaur sfw

[minotaur70]

my first heavy session since competing 2 weeks ago.
bodyweight around 230lbs, I want to get up to around 248 by Dec for my next comp.
ME squat session:
2 bar goodmornings
285x3, 375x3, 462x3, 551x2

zerchers with fatbar
145 for 3sets of 10

reverse hypers
200 for 3 sets of 10

belt squat
200 for 3 sets of 10

some back work
bent over bb rows
220x5, 308x5, 352x3, 375x3, 395x1

grappler row 132x10

back is cooked- I'm walking like an old man

[Chris Rodgers]

Beastly goodmornings! How'd you do at the meet?

[minotaur70]

Only mananged to get one bench in:

squatted 685, benched 530, deadlifted 640

[Sidior]

You are strong. Looking forward to following this journal.

[minotaur70]

thanks- but a long way off strong still. Goals for next comp are 700+ squat, 575 bench, 670 dead

[Jinkies]

Good lifts bro.


Quick question for ya though, do you feel that good mornings help with your deadlift max? trying to decide if I should add em in

[Kong]

Ace numbers mate.

[minotaur70]

Good lifts bro.


Quick question for ya though, do you feel that good mornings help with your deadlift max? trying to decide if I should add em in

Romanians and goodmornings are great for my deadlifts- but I actually feel they help me alot with my squats. I feel like my core strength is a key factor for my squats- the more upright I am the stronger my squat. My squat groove always feel 'dialed in' after doing goodmornings.

[minotaur70]

DE bench
2board with bands (minisx2 doubled)
287 3sets of 5

ball throws- 66lb ball 3 sets of 10

roll kettlebell ext
44lb kbs x10
53lb bbs x9, x10

standing db press
60lb dbs x6, 65lbersx6, x6

bench pull ups
2 sets of 10, 1 set with 30lb platex7
chins x8, x8

rotator raises
2 sets of 8

[Franco]

Good to see that you've started a Journal.

It would also be good to hear what suit/shirt etc you use weekly training.

[bjohnso]

Insane rowing and Good mornings.

[minotaur70]

Good to see that you've started a Journal.

It would also be good to hear what suit/shirt etc you use weekly training.
I do all DE work raw- and only wear a shirt 2 weeks in every 6. I only wear a squat suit when I do ME box/ band and or chain/safety bar/ reg squat.
I'm squatting in a titan centurian and benching in a katana- both single ply and fairly loose. However, even though I lift ipf I have just ordered some metal viking briefs for training. I figure they'll be useful for training, will help keep my body together and should help me take some bigger weights. The cons of doing this are obvious, since I can't use the briefs in comp- but I think the benefits of taking big weights now and then will make it worth while.

[minotaur70]

DE squat/dead

speed deads- sumo

397x3
397 plus chainsx3
440 plus chainsx3
485x3
397x3
397x3

kettlebell front squats
110lbs 3 sets of 10

kb swings
123lbs 3 sets of 10

[minotaur70]

first heavy bench session for 3 weeks:
raw
220x5, 308x3, 355x3

katana on
3board 440x3, 2board 485x2, 530x2, 573x1, 4board 595x3

raw 4board
400x5, 440x5, 463x5x2, 485x5

kb snatches
70s 3 sets of 5

chins
2 sets of 10

[Kong]

Real strong. Got any videos from competition?

[minotaur70]

nah I didn't get any vids- just some pix

[minotaur70]

ME squat

2bar goodmornings
286x3, 374x3, 463x3, 551x3, 595x2

zerchers:
143x8, 187x8, 231x8, 275x8

reverse hypers:
400lbs 3 sets of 8

belt squats:
175lbs 3 sets of 10

[minotaur70]

DE bench:

2board with bands (minisx3 doubled)
132x5, 220x3x5

ball throws 66lb ball- 3 sets of 10

kettlebell rolling extensions:
44sx10
53sx10
62sx10

rotator cuff work

bb rows
220x5, 308x5, 353x5, 400x5

[minotaur70]

Deads:
speed deads, sumo:
440x3x3
485x3
530x3

power runner
1 set of 10

reverse hypers
200 3 sets of 8

standing abs
4 sets of 20

[TommyBoy]

Nice f****n' lifting in here bro! I'm definitely gonna keep track of this log!!

[minotaur70]

cheers- I'm glad I found this forum- great group of lifters on here, very inspiring. I love the discussions about eatting too. I'm trying to stuff myself into the next weight class at the moment. I am a pitiful 240lbs at the moment.

[minotaur70]

Here are my top foods:
1: macdonalds- I have a real affection for double quarterpounders and triple cheese burgers. My training buddy showed be how to fit a large fries in the burger.
2: pizza- I go for 'meatlovers' with extra cheesex2
3: hotdogs- 5-6 for an afternoon snack
4: ice cream and applepie

[TommyBoy]

Here are my top foods:
1: macdonalds- I have a real affection for double quarterpounders and triple cheese burgers. My training buddy showed be how to fit a large fries in the burger.
2: pizza- I go for 'meatlovers' with extra cheesex2
3: hotdogs- 5-6 for an afternoon snack
4: ice cream and applepie
F'n awesome brother!! Pizza is definitely #1. I've been going apesh** over the baconator @ wendy's. McD's is always good! I love all that s***; however, I'm not an ice cream fan.

[minotaur70]

ME bench
I lift with ipf, simply because thats all that was an offer when I started, but I have started training with dudes who compete WPC. Anyway, the dude who owns the gym gave me a new 2ply metal bash shirt. I thought what the hell- lets see how the other half live. Nice shirt. Kicks the katanas ass big time.

raw warm ups
220x5
308x3
352x3
396x3
440x1

bash shirt on
3 board
485x2
530x2
573x2
617x2
661x1
I'm changing feds- the 661 felt sweet as . . .

raw 4 board
485x5
485x5
485x7

kettlebell snatches
70s- 3 sets of 5

chins
3 sets of 10

[Franco]

Great work Minotaur!

[minotaur70]

deload
shrugs
396x8, 485x8, 573x8, 661x3, 573x8

high pulls
220x8, 220x8

dbell cleans
55sx15

reverse hypers
400x8 2 sets

[TommyBoy]

ME bench
I lift with ipf, simply because thats all that was an offer when I started, but I have started training with dudes who compete WPC. Anyway, the dude who owns the gym gave me a new 2ply metal bash shirt. I thought what the hell- lets see how the other half live. Nice shirt. Kicks the katanas ass big time.

raw warm ups
220x5
308x3
352x3
396x3
440x1

bash shirt on
3 board
485x2
530x2
573x2
617x2
661x1
I'm changing feds- the 661 felt sweet as . . .

raw 4 board
485x5
485x5
485x7

kettlebell snatches
70s- 3 sets of 5

chins
3 sets of 10
Jebus man.,...you got a free bash shirt?? Sweet deal. Make the change, that's a sick bench. You are a bloody freak.

deload
shrugs
396x8, 485x8, 573x8, 661x3, 573x8

high pulls
220x8, 220x8

dbell cleans
55sx15

reverse hypers
400x8 2 sets
Sick freakin' assistance work man.

[IZich]

Freakish strength, mino.

Do you know how deloads fit into the Westside template? Do you just do it to give your body a break and recuperate a bit?

[minotaur70]

We basically do 2 weeks heavy 1 week deload and we rotate the exercises each 3 week block, if that makes sense. For example, for bench we did two weeks of ME shirt, raw boards, kettlebell snatches and DE band work off the 2 board, kettlebell tri exts etc then deload one week of raw inclines for reps, dbell press for reps, high rep rows. Thats the 3 week block, next rotation we change the exercises- I think we are doing bp with chain with the archbar etc.
We hit singles or doubles first week and then go out to better our lifts on the second, third week is back off weights but go full on reps, work on condition etc. I find the deload weeks tough coz we train flat out and it makes me wanna vomit.

[minotaur70]

Jebus man.,...you got a free bash shirt?? Sweet deal. Make the change, that's a sick bench.
well almost- my training partner is a metal distributor, the shirt was for this other dude, but it didn't fit so I got it for the cost of postage, so basically free. Yeah the change is going to happen, no offence to the ipf people out there, but with the crap going on it seems to be that the ipf is on crack.

[minotaur70]

DE bench- deload

speed bench
8 sets of 3- 176lbs

decline
220x5, 308x5, 352x5

kettlebell rows with the 70lb kbs- 3 sets of 10

seated row- 3 sets of 10

dbell rows with the 165lb dbell- 2 sets of 8

[minotaur70]

fri
deload deads
conventional deads standing on 3" block
400x6x3

glute ham raise- 3 sets of 5

kettlebell swings with 135lber- 3 sets of 8

sat
deload bench
incline with tricep bar
265x5, 265x4, 265x3, 265x2, 265x1, 265x5, 265x4, 265x3, 265x2, 265x1 with 10 sec intervals

cambered bar bench
220x15, 220x15, 220x12

eastwoods- 3 sets of 15

2bar grappler rows- 2 sets of 10

kettlebell row 165lber- 2 sets of 8

chins- 2 sets of 12

[TommyBoy]

Nice f'n work bro, I like the exercise selection.

[minotaur70]

cheers

ME squat
safety bar box squat
242x3, 330x3, 418x3, 506x3, 594x1, 682x1, 726x1, 770x1, 814x1, 880x1

romanians
220- 3 sets of 10

reverse hypers
400- 3 sets of 8

[Franco]

Superb work with the SSB!

[minotaur70]

last wed
DE bench

floor press with arch bar and bands (minisx2 doubled)
220x5, 264x5, 286x2 (bro's fault for making me taking this weight).

decline with fatbar
308x5 3 sets

seated dbell shoulder press
80lbers 3 sets of 8

seated row- 4 sets of 8

kb csr- 3 sets of 10

dbell row
165lber dbells- 2 sets of 8

band pull aparts- 3 sets of 15

[minotaur70]

last friday
DE dead/squat

Speed squat- box with chains
240 (with 3 chains per side)x3 3sets
add 1 chain per sidex3 2 sets
add 1 chain per sidex3 3 sets

sumo speed deads
400- 8 sets of 3

glut ham raise- 3 sets of 5

reverse hyper 286lb, 3 sets of 8

[minotaur70]

sat
bench

incline with foam
220x3, 265x3, 308x3, 352x1, 375x1, 400x1

raw 4board
308x5, 400x5, 485x5, 507x5PR, 529x5PR

eastwoods- 3 sets of 15

2bar grappler row- 3 sets of 12

dbell rows- 3 sets of 20

chins- 1 set of 12

[minotaur70]

monday
assisted safety bar squat:
tried out my new "small" centurian widestance
straps down
242x3, 330x3, 418x3, 507x3, 595x3, 639x1, 683x1, 727x1
straps up
793x1, 859x1, 904x1

too wiped out for assistance

[minotaur70]

just found out last week a sponsor will pay my airfare to Austria for the IPF worlds, so I'm going- pretty much no prep and a little overweight, but hey it'll be a blast getting my ass handed to me by some freakish russians.

[TommyBoy]

monday
assisted safety bar squat:
tried out my new "small" centurian widestance
straps down
242x3, 330x3, 418x3, 507x3, 595x3, 639x1, 683x1, 727x1
straps up
793x1, 859x1, 904x1

too wiped out for assistance
F'n unreal squatting bro. Wow!

[Stumprrp]

jesus god you are strong!!! how tall are you 5 feet? haha!

[minotaur70]

actually 5'9, but I have short legs and short arms, I'm all torso.