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90kg_pwrlftr
12-11-2007, 07:15 PM
Hi all!

Chris told me about this forum and I figured what better place to document my preparation for the USAPL unequipped competition at the ASC in Feb08.

I will be keeping an online journal of my progress and hope that those of you with more experience can keep me on track to exceeding my goals.

A little background about me:

I am a husband to the best wife in the world and the father of 2 wonderful girls. I am a project manager for the US Air Force with a Masters in computer engineering.

When I was about 37, a guy at my gym convinced me to start applying myself towards training for a PL comp. I competed in my first USAPL meet in August of 2006 and since then I have been hooked.

Currently, I weigh about 210 with about 18-20%BF(using one of those handheld electric thingys) and I intend to compete in the 90kg class at the ASC.

I have competed in 3 meets so far and have a PRs in competition of Squat=470 Bench = 380 DL=500. Recently, I set PRs in the gym of Squat = 520, Bench = 400, DL = 510. I lift RAW in the USAPL and have always been drug free. My most recent meet was in August and those numbers were: Squat = 465, Bench =380, DL = 475. I was nursing a sore back (at least thatís my excuse)!

I was invited along with 50 other lifters to compete in the 2008 USAPL competition at the Arnold Classic and I am excited to see how I match up.

Thatís about it for now. Iíll try post up a pic and my leg workout tomorrow.
I'll also try and outline my overall prep as well.

elitepler
12-11-2007, 08:36 PM
great to have you here. One of my closest friends and the guy that got me into powerlifting is a long time USAPL lifter named Jack Reape. The Arnold should be a great experience.

Detard
12-12-2007, 01:42 AM
Welcome to the boards dude. I think theres 1 or 2 guys from here lifting at the ASC aswell.

tomv
12-12-2007, 04:20 AM
Welcome mate, your an inspiration. That's exactly where I want to be when I'm your age, raw Powerlifter with some sickass numbers!

smokinHawk
12-12-2007, 06:53 AM
hey welcome aboard,
I am somewhat local to you at piqua oh, which is about 20-30 minutes north, off of 75.
How did you get an invite to the arnold, just by lifting raw in the usapl or did yoy place high?
id like to lift at the arnold, maybe next year as i have yet to lift in the usapl

90kg_pwrlftr
12-12-2007, 07:08 AM
Thanks guys.

elitepler - Thats cool. A local guy here, David Ricks, is a USAPL legend as well!

Detard - I'll look around and see if I can find em!

tomv- thanks! My goal is to total 1500 RAW @90kg:nod:

smokin - yeah Piqua isnt far at all - if you ever get down to Dayton look me up. I got an invite based on my total from a USAPL meet. They factored in Wilks and if you total something above a Wilks of 350(I think) then you got an invite.

smokinHawk
12-12-2007, 09:31 AM
smokin - yeah Piqua isnt far at all - if you ever get down to Dayton look me up. I got an invite based on my total from a USAPL meet. They factored in Wilks and if you total something above a Wilks of 350(I think) then you got an invite.

ya might see you at some powerlifting meets sometime i wanna do a few usapl's
i should have a 414-450 wilks as is
good luck on your training goal of 1500 and good luck at the meet.

chris mason
12-12-2007, 06:05 PM
First, we are very glad to have 90kg here! He initially approached me with the idea of using AtLarge's products to help with his prep for the Arnold Classic when he saw a thread on GetBig.com where one of the mods was questioning whether or not our products actually helped a particular lifter because this mod felt said lifter used anabolics. 90kg saw an opportunity for himself as he is drug free and will be lifting on the biggest stage in powerlifting at the Arnold Classic in a few months. His chronology of his preparation will help to demonstrate what our products can do for ANY lifter and we are excited to see just how high he will go!

Chris Mason

90kg_pwrlftr
12-13-2007, 06:27 AM
Thanks Chris!
I am very excited to see how At Large products improve my performance.

90kg_pwrlftr
12-13-2007, 06:33 AM
Smokin - the four meets around here to keep an eye on would be:

Great Lakes(Mar) - near Cleveland
Pete Lanzi Memorial(Jun) - near Cleveland - great meet for a great cause.
Southwest Ohio Championships(Aug) - the best meet around - David Ricks runs this meet and it is top notch.
Ohio State Powerlifting & Bench Press Championships (Nov) - Bedford, OH - Ive never done this meet

smokinHawk
12-13-2007, 06:44 AM
Smokin - the four meets around here to keep an eye on would be:

Great Lakes(Mar) - near Cleveland
Pete Lanzi Memorial(Jun) - near Cleveland - great meet for a great cause.
Southwest Ohio Championships(Aug) - the best meet around - David Ricks runs this meet and it is top notch.
Ohio State Powerlifting & Bench Press Championships (Nov) - Bedford, OH - Ive never done this meet
cool thanks for the info, id probably hit up the one it aug or nov, as i hate going to cleavland, its so far.

90kg_pwrlftr
12-13-2007, 06:53 AM
Ive basically broken my training into three 4week phases.

Phase 1 - preload - explosive training - lighter weights - higher reps(3x10)
Phase 2 - strengthen - still explosive - higher weights - lower reps (5x5)
Phase 3 - all out - triples and singles

Im into week 2 of Phase 1.

Leg workout last night:

Squats
135 1x10
225 1x10
315 1x10
405 3x10 (added high box & belt here)
495 1x8 (shouldnt have tried it but peer pressure is a b*tch)

Zercher Squat
225 3x10

Hack Squat
3 plates/side 3x10

Hammer Strength Seated Leg Curl
115 3x10

Leg Curl
120 3x10

Straight Leg DB
75lb DB 2x10

Pull Throughs
190 3x10

Thats it. My legs are toast today!
Friday is Chest/Shoulder/Tri's

90kg_pwrlftr
12-13-2007, 07:48 AM
hey welcome aboard,
I am somewhat local to you at piqua oh, which is about 20-30 minutes north, off of 75.
How did you get an invite to the arnold, just by lifting raw in the usapl or did yoy place high?
id like to lift at the arnold, maybe next year as i have yet to lift in the usapl

I found the info finally!!!

Selection:
∑ Athlete must be a current USAPL member with an established Total by August 11,2007. Established Total does not need to be a Raw Total.
∑ Must have established a minimum Wilks total of 375 unequipped or 475 geared

Guido
12-13-2007, 08:23 AM
Welcome 90kg. I have a buddy who is lifting raw in the Arnold, too, but in the 165lb class. His name is Andrew Kim. I plan on going to watch him and cheer him on as well a to check out the exhibition. I'll keep an eye out for you, too, and I'll be sure to cheer you on as well.

I'll be keeping tabs on your journal, too, to see how your training is going. Good luck!

NASAKYCHAIRMAN
12-13-2007, 11:03 AM
Smokin - the four meets around here to keep an eye on would be:

Great Lakes(Mar) - near Cleveland
Pete Lanzi Memorial(Jun) - near Cleveland - great meet for a great cause.
Southwest Ohio Championships(Aug) - the best meet around - David Ricks runs this meet and it is top notch.
Ohio State Powerlifting & Bench Press Championships (Nov) - Bedford, OH - Ive never done this meet

What's up 90KG? Atlarge Nutrition products are awesome:clap:

I competed @ David Ricks Aug 2006 Southern Ohio Championship. I was the guy that missed 585 about 1 inch from lockout @ body weight of 218.

Are you going to compete @ the 2009 USAPL BP NATIONALS in OH? Definitely, I'm competing.

TRAIN HARD

"BIG WILLIE" J.T. HALL
www.atlargenutrition.com

GOT MAXIMUM MASS STACK?

90kg_pwrlftr
12-13-2007, 11:11 AM
[QUOTE=NASAKYCHAIRMAN;1841559]What's up 90KG? Atlarge Nutrition products are awesome:clap:

I competed @ David Ricks Aug 2006 Southern Ohio Championship. I was the guy that missed 585 about 1 inch from lockout @ body weight of 218.

Are you going to compete @ the 2009 USAPL BP NATIONALS in OH? Definitely, I'm competing.


I know who you are JT! Remember the guy with the Inzer Tshirt that helped you get into your shirt at Davids meet? Thats me. Strong bench by the way!

bjohnso
12-13-2007, 12:21 PM
Great Lakes(Mar) - near Cleveland


Great Lakes? Great Lakes Mall?

90kg_pwrlftr
12-13-2007, 01:48 PM
Great Lakes? Great Lakes Mall?

The meet is called something like Battle of the Great Lakes - its in Berea or someplace like that near Cleveland. Sorry if I misled ya!

90kg_pwrlftr
12-14-2007, 07:54 PM
OK today was chest/shoulders/tris (lighter weight higher rep) Heavy Chest/Tris on Tuesdays.

Bench
135 1x25
225 1x10
275 3x10(fast as possible, 60 sec rest between sets)

Shoulders (Hammer Strength)
225 3x10

Lateral Raises (front)
35 4x10

Side Laterals (Machine)
115 3x10

Rear Laterals
35 3x10

Shrugs
405 4x10

Close Grip Bench
225 3x10

Pressdown - Close Grip
190 4x10

DB Skull Crushers
30 3x10

Thats it for now.

bjohnso
12-17-2007, 12:10 PM
275 for 3 sets of 10 and that little rest is pretty damn impressive to me.

samadhi_smiles
12-17-2007, 03:05 PM
wow! awesome to have you here! I will be following your posts in regards your workouts hoping to glean whatever I can from you.

peace,
S_S

90kg_pwrlftr
12-17-2007, 05:59 PM
275 for 3 sets of 10 and that little rest is pretty damn impressive to me.
Thanks! I hope to be at 300 x 10 someday!

90kg_pwrlftr
12-17-2007, 06:09 PM
We had an ice storm here in Ohio so I lost internet for a couple of days. Just to catch up on my workouts Im going to post my Back work from Sunday and Chest/Tris from tonight.

Back Sunday (tired from shoveling snow!!! but no excuses)

Deads
135 1x25
225 1x10
315 3x10 (little rest as possible - just until HR is back to normal ~2 mins)

GoodMornings
315 4x10

Pull Downs
160 3x10

Pull Throughs
190 2x10
210 2x10

Chest Monday
Bench
135 1x25
225 1x10
285 3x10(fast as possible, 90 sec rest between sets, missed last 2 reps on final set, I think my spotter was rowing 'cause I sure wasn't pushing)

Incline (Hammer Strength)
2 plates 3x10

DB Floor Presses
85 3x10

Pressdown - Wide Grip
210 3x10

Pressdown - funny rotating handle thingy
150 3x10

DB Skull crusher (brought them more to the chest than head - but not sure there is a name for them)
40 3x10

Dips - BW only

Good news is I feel stronger everyday - my endurance seems off but that is probably due to all of the snow removal over the weekend.

90kg_pwrlftr
12-20-2007, 06:56 AM
Leg workout last night:

Squats
135 1x10
225 1x10
315 1x10
405 2x10 (added med box & belt here)
495 2x5

Zercher Squat
225 3x10

Leg Press
8 plates/side 3x10

Hammer Strength Seated Leg Curl
125 3x10

SLDL (med stance)
225lb 3x10

Pull Throughs
210 3x10

Definately not feeling as sore or sore for as long after being on ETS (love this stuff). All of the products taste great and mix well and I definately feel like I am getting stronger each workout.

BW@209. I'll start adding 30min cardio 3/wk soon. The plan is to lose about 1 - 1.5 lbs/wk.

chris mason
12-20-2007, 05:47 PM
Nice box squats!

bjohnso
12-21-2007, 02:29 PM
Friggin animal dude. Repping out 495 on box squats?!?!

90kg_pwrlftr
12-21-2007, 08:31 PM
Nice box squats!

Thanks Chris!

90kg_pwrlftr
12-21-2007, 08:31 PM
Friggin animal dude. Repping out 495 on box squats?!?!

Thanks alot!

90kg_pwrlftr
12-21-2007, 08:40 PM
Did cardio 30 min on Thursday.

Chest/shoulders/tri's on Friday

Bench
135 1x25
225 1x10
285 3x10(90 sec rest between sets, increased rest from last week)

Shoulders (Hammer Strength)
225 3x10

Lateral Raises (front)
40 3x10

Side Laterals (Machine)
115 3x10

Rear Laterals (lying on supported Tbar bench)
35 3x10

Shrugs
405 4x10

Pressdown - Wide Grip
190 1x10
210 1x10
230 2x10

Rope Pressdown
150 3x10

DB Skull Crushers
30 3x10

Dips (BW only)
5 (I know pathetic, I was toast)

Deads on Sunday. Chest Monday and Im taking Christmas off!!!

bjohnso
12-21-2007, 10:48 PM
Why do you do your bench sets in such quick succession?

90kg_pwrlftr
12-22-2007, 07:14 AM
Why do you do your bench sets in such quick succession?

Right now I'm focusing on explosive quick movements with lighter weight. Sort of a modified DynamicEffort approach.
I've basically broken my competition training down into three phases.

Phase 1 - preload - explosive training - lighter weights - higher reps(3x10)
Phase 2 - strengthen - still explosive - higher weights - lower reps (5x5)
Phase 3 - all out - triples and singles

Im just about done with Phase 1, will be moving to Phase II in about a week. Higher weight lower reps, more rest between sets.

bjohnso
12-22-2007, 08:37 PM
That's interesting. I've never seen that approach before.

90kg_pwrlftr
12-23-2007, 04:29 PM
That's interesting. I've never seen that approach before.

Its a similar approach that USAPL world-champ David Ricks uses. He breaks his prep down into Phases as well. Its the first time that I have tried this approach so we will see. Usually, I have just kept lifting heavy from one meet to the next. I am definately seeing some improvement especially with speed.

90kg_pwrlftr
12-23-2007, 04:32 PM
Back this afternoon

Deads
135 1x25
225 1x10
345 3x10 - these kicked me hard today!

GoodMornings
225 1x10
315 2x10
405 1x5 (would have loved to have gotten all 10 but it just wasnt there today)

Pull Downs
160 3x10

Pull Throughs
190 2x10
210 2x10

RedSpikeyThing
12-24-2007, 09:08 AM
you're mad strong...I'll be reading this journal more often


405 1x5 (would have loved to have gotten all 10 but it just wasnt there today)


LOL 4 plates for 5 is scary strong dude

90kg_pwrlftr
12-24-2007, 11:47 AM
you're mad strong...I'll be reading this journal more often


LOL 4 plates for 5 is scary strong dude

Thanks! I never know if that is a good weight cause I never see anyone else in the gym doing them!

90kg_pwrlftr
12-24-2007, 11:50 AM
Chest Today - I didnt realize that the gym closes early so I had to cut my workout short.

Bench
135 1x25
225 1x10
315 1x5
365 1x3
290 3x10(90 sec rest between sets)

DB Floor Presses
85 2x10

Close Grip Bench
225 3x10

DB Skull crusher
40 3x10

Thats it, they kicked me out!
Im off tomorrow, so you all have a very Merry Christmas!!

90kg_pwrlftr
01-04-2008, 09:44 AM
Ok I lost a few posts but will try and catch this journal back up!

Deads - Sunday
135 1x25
225 1x10
335 3x10

GoodMornings
315 3x10

Pull Downs
160 3x10

Pull Throughs
210 3x10

Started 5x5s this week.

Chest Tuesday
Bench
135 1x25
225 1x10
325 5x5(explosive reps, missed last 2 reps on final set, shoulder felt loose)

Incline BB
225 3x8

DB Floor Presses
90 3x10

Pressdown - Med Grip
190 1x10
210 1x10
230 1x10

Pressdown - funny rotating handle thingy
150 3x10

DB Skull crusher
35 3x10

90kg_pwrlftr
01-04-2008, 11:16 AM
Legs Wednesday

Squats
135 1x10
225 1x10
500 5x5 (med box + belt) *stepped back funny on set#2, pulled my back a little bit)

Leg Press
7 plates/side 3x10

Hammer Strength Seated Leg Curl
125 3x10

SLDL
225lb 3x10

Pull Throughs
210 2x10

Since starting the At-Large products my weight is down about 5 lbs and my lifts are better than I could have hoped at this point. I just completed
box squats of 5x5 @ 500. I have never been able to pull that off before.
What ever they put in ETS, man it works! My soreness is
much less and recovery time is fantastic even with the more intense
workouts.

I am excited to see where I am when I start triples in 4 weeks or so!!

chris mason
01-06-2008, 07:44 PM
Legs Wednesday

Squats
135 1x10
225 1x10
500 5x5 (med box + belt) *stepped back funny on set#2, pulled my back a little bit)

Leg Press
7 plates/side 3x10

Hammer Strength Seated Leg Curl
125 3x10

SLDL
225lb 3x10

Pull Throughs
210 2x10

Since starting the At-Large products my weight is down about 5 lbs and my lifts are better than I could have hoped at this point. I just completed
box squats of 5x5 @ 500. I have never been able to pull that off before.
What ever they put in ETS, man it works! My soreness is
much less and recovery time is fantastic even with the more intense
workouts.

I am excited to see where I am when I start triples in 4 weeks or so!!

Awesome!

90kg_pwrlftr
01-07-2008, 06:07 AM
Thanks Chris!

Friday - Light shoulder work

Sunday- Back

DLs
135 1x20
225 1x10
360 5x5 (should have gone heavier, the last 5 were too easy)

GoodMornings
225 1x10
315 2x10
365 1x5

Bent Over Rows
225 1x10
275 2x8

Pull Downs
160 3x10

Pull Throughs
190 1x10
210 1x10
230 2x10

90kg_pwrlftr
01-09-2008, 06:07 AM
ok did Chest on Tuesday

Chest Tuesday
Bench
135 1x25
225 1x10
335 5/5/5/4/4 - my tri's were fried, not happy with this!

Incline BB
225 3x8

DB Floor Presses
100 5x5

Pressdown - Med Grip
190 1x10
210 1x10
230 2x8

DB Skull crusher
35 3x10

Dips BW only

I usually do CLBP on Friday. Does anyone have another Tri exercise that I should throw into the mix? I really want to smoke 400 in Feb (only ~5lbs to go)

90kg_pwrlftr
01-10-2008, 06:10 AM
Ok. I'm officially frustrated. This workout mentally sucked. I had to force myself to do each and every rep, all I wanted to do was go home. This rarely happens, as I am usually amp'd at the gym. Especially on leg day. wtf?

Ok here goes.

Squats
135 1x10
225 1x10
315 1x10
495 5x5 (these sucked!)

Zercher Squat
235 3x8

Leg Press
8 plates/side 3x10 (pause at top and bottom)

Hacks
3 plates/side 3x10 (wide stance)

SLDL (med stance)
225lb 3x10

Hammer Strength Seated Leg Curl
125 3x10

LegCurls
110 3x8

Cardio - 30min

BW@210. Not losing weight! I need to adjust teh diet and cardio.

POWERLIFTER87
01-10-2008, 11:59 AM
Look at it this way. Last month when you started this journal you said you recently did 520 max on squat. You're probably way above that now having done 495 for 5x5 on a bad day. I've done 555, and never got that many reps with 495.

90kg_pwrlftr
01-10-2008, 01:48 PM
Yeah thats true. Thanks for the encouragement.
The 520 was to below parallel. The 500 for reps was off a med-box. Im guessing that I am good for a mid500s right now. I did a single 600 off a high box a few weeks ago but didnt record it because its was not part of my training plan just an ego thing.

I would be thrilled with a 555 in my next comp.

90kg_pwrlftr
01-12-2008, 05:44 AM
OK it went a little better on Friday

Bench
135 1x25
225 1x10
295 10/10/9

Shoulders (Hammer Strength)
250 10/10/8

BB Lateral Raises
75 4x10

Side Laterals (Machine)
115 3x10

Rear Laterals (lying on supported Tbar bench)
40 3x10

Shrugs
405 1x10
495 3x10

CGBP
225 1x10
275 1x6
225 1x10

Pressdown
210 1x10
230 2x10

DB Skull Crushers
40 3x10

Deads on Sunday - my back still hurts so we will see how that goes

90kg_pwrlftr
01-14-2008, 06:07 AM
Finally a decent back workout. I was wiped out at the end and was very happy.

Sunday- Back

DLs
135 1x20
225 1x10
390 5x5 (this is a 30 lb bump from last week and all of the reps were easy. 400+ here I come!!!)

GoodMornings
225 1x10
315 2x10

Corner T-Bar Rows
2 plates 1x10
4 plates 2x8

DB Rows
100 2x8

Close Grip Pull Downs
180 3x10

Pull Throughs
230 3x10

Quick Hammy Work-

Seated Ham Curls
135 3x10

Lying Leg Curls
100 2x10

Done!

Note: I have been taking Nitrean about an hour before my workout and then Opticean post. I have noticed that I have more energy to get through. I am loving the result of all of the At large Products.

bjohnso
01-15-2008, 08:00 PM
Are you purposely not going heavy on your DLs?

Awesome, uhh...everything by the way. Those goodmorning scare me a little bit. That's a huge weight to be doing with those.

90kg_pwrlftr
01-16-2008, 06:16 AM
Are you purposely not going heavy on your DLs?

Awesome, uhh...everything by the way. Those goodmorning scare me a little bit. That's a huge weight to be doing with those.

I have several slipped disks in my lower back that I am trying to protect. I didnt think that 400 for reps would be too shabby.

When I start into triples and singles next week then I will start pulling closer to 500. I hope to get close to a 550 sometime soon and then push on towards 600 later in the year.

I try and go heavy on GM and ab work to keep my core stable to protect my back.

Thanks for the comments, I appreciate it.

90kg_pwrlftr
01-16-2008, 06:18 AM
Are you purposely not going heavy on your DLs?

Awesome, uhh...everything by the way. Those goodmorning scare me a little bit. That's a huge weight to be doing with those.

I just realized that you are from Cincy! I worked down in over-the-rhine for 4yrs. Man I miss that place. There was a little soup and sandwich shop on Court that served the best 4chesse potato soup. Damn Im getting hungry thinking about it!

90kg_pwrlftr
01-16-2008, 06:24 AM
Chest - Jan15

warmed up my shoulders this time - the gym was freezing!

Bench
135 1x20
225 1x10
345 5/4/5/5/5 - on second set I hit way too low on the 5th rep and lost it. I dont know what the heck I was doing.

Incline
250 3x8

DB Floor Press
100 5x5

Pressdown - straight bar
230 3x10

Pressdown - rotating handle thing
150 3x10

DB Skullcrushers
50 3x8

Dips
BW till failure

90kg_pwrlftr
01-17-2008, 07:13 AM
Legs - Jan16

Well let me start off by saying - it was only a matter of time before I screwed something up! First set of box squats I walk the weight out (np), widen my stance, right foot (np), left foot (big problem).

When I stepped out to the left, my ankle rolled and down I went, slammed my inner thigh into the corner of the box, Sat down(well lets be honest, collapsed) way hard with the weight on my back. Spotters were late but not much they could have done, it happend so fast.

Nothing felt damaged so I counted myself lucky and didnt wuss out and go home. I finished my sets and was feeling pretty good. Until......later.

My leg, ankle, knee and back are throbbing today. Leg is bruised so that is understandable. Ankle is tolerable. Knee has me worried a little (not used to knee pain). Back is sore but feels muscular not nerve related.

Took a flexeril (sp?) and some aleve and feel ok so far this AM.

I am taking today off as planned and will just do some cardio at home. Hope by Friday I am ready to go again.

Heres the rest of the workout.

Squats
135 1x10
225 1x10
315 1x10
405 1x5
520 5x5

Front Squat
225 2x8
275 1x5

Leg Press
6 plates/side 3x10

Hacks
3 plates/side 3x10

SLDL
225lb 3x10

Hammer Strength Seated Leg Curl
130 3x8

bjohnso
01-17-2008, 11:08 AM
Take it easy for a while. That's amazing that you could push that kind of weight after that mishap. Do you train raw?

90kg_pwrlftr
01-17-2008, 12:50 PM
Take it easy for a while. That's amazing that you could push that kind of weight after that mishap. Do you train raw?

Thanks. I count myself very lucky.
The strangest thing was sitting half on - half off the box, readjusting my position and standing up. I dont know why I didnt just dump the weight?

As far a training Raw. Yes. USAPL unequipped competitions only allow a weight belt, cant even use wraps anymore:mad:

90kg_pwrlftr
01-18-2008, 05:55 PM
Ok today I tried chest/shoulders/Tri. Not an easy workout an I cut it shorts because I am really REALLY sore from the squat mishap on Wednesday.

Bench
135 1x15
225 1x10
300 2x8

Shoulder Press - Hammer Strength
250 3x8

Lateral Side
35 2x10

Lateral Front
45 2x8

CGBP
250 2x8

Dips
BW 3sets

I quit at this point I was feeling worse. So I headed home for a hot shower and rest.

Oh the one good thing that happened was that I got my drug test out of the way. The USAPL rep showed up at the gym today for my 'deposit'. Kinda odd having someone follow you into the stall at the gym. People usually get punch for stuff like that.:)

POWERLIFTER87
01-19-2008, 11:29 AM
Oh the one good thing that happened was that I got my drug test out of the way. The USAPL rep showed up at the gym today for my 'deposit'. Kinda odd having someone follow you into the stall at the gym. People usually get punch for stuff like that.:)

So, let me get this straight. He actually stands there and watches while you piss in the cup?

Props on getting the squatting done even after the mishap.

90kg_pwrlftr
01-19-2008, 05:38 PM
So, let me get this straight. He actually stands there and watches while you piss in the cup?

Props on getting the squatting done even after the mishap.

Thanks. It didnt hurt much after it happened but Im still sore today. Cant dwell on it though, have deadlifts tomorrow.

Yep. According to the 'rules' he has to observe the sample and divide it into 2 different samples (A&B).

BrettC
01-19-2008, 06:46 PM
Haha I should stop by the gym you told me about by the mall and see you lift one day

90kg_pwrlftr
01-20-2008, 01:56 PM
Haha I should stop by the gym you told me about by the mall and see you lift one day

Cool. Just let me know. But you cant watch you have to lift.

90kg_pwrlftr
01-20-2008, 02:02 PM
Sunday - Back

DLs
135 1x20
225 1x10
420 5/5/4/3/2 - I just ran out of pull! My hams back and knee were done.

GoodMornings
275 3x8

BB Rows
275 2x8

Close Grip Pull Downs
180 3x10

Pull Throughs
230 3x10

Didn't do any hams this workout. Playoffs are on!

Does anyone know if there is a 'proper' way for 5x5s? Ive been doing mine as 5x5 of the same weight. It seems that when I am getting 80%+ ORM that I am quickly fading. Any ideas?

BrettC
01-20-2008, 02:22 PM
Cool. Just let me know. But you cant watch you have to lift.

How much do you think it would cost to go in for a day? Would be cool to meet up, hope it doesnt bother you much I'm only 16 though.

bjohnso
01-20-2008, 06:02 PM
Sunday - Back

DLs
135 1x20
225 1x10
420 5/5/4/3/2 - I just ran out of pull! My hams back and knee were done.

GoodMornings
275 3x8

BB Rows
275 2x8

Close Grip Pull Downs
180 3x10

Pull Throughs
230 3x10

Didn't do any hams this workout. Playoffs are on!

Does anyone know if there is a 'proper' way for 5x5s? Ive been doing mine as 5x5 of the same weight. It seems that when I am getting 80%+ ORM that I am quickly fading. Any ideas?

There are a bunch of different kinds, one uses the same weight for all 5 sets, and one you gradually up the weight as you progress through the sets. One is Bill Star's, one is Ripptoe's (sp?), I can't remember which one is which. I find myself to be utterly destroyed after a 5*5 at the same weight.

Deadlifts and BB rows look great btw.

90kg_pwrlftr
01-21-2008, 06:08 AM
How much do you think it would cost to go in for a day? Would be cool to meet up, hope it doesnt bother you much I'm only 16 though.

Probably nothing. I can usually get people in for free. 16? The only way that will bother me is you outlift me!

90kg_pwrlftr
01-21-2008, 06:11 AM
There are a bunch of different kinds, one uses the same weight for all 5 sets, and one you gradually up the weight as you progress through the sets. One is Bill Star's, one is Ripptoe's (sp?), I can't remember which one is which. I find myself to be utterly destroyed after a 5*5 at the same weight.

Deadlifts and BB rows look great btw.

Thanks!

5's are starting to take their toll. I guess maybe thats the point and I'm just being a wuss. Triples start next week.

90kg_pwrlftr
01-23-2008, 06:41 AM
Actually felt really good last night - finally!

Chest - Jan22

warm up stretching

Bench
135 1x15
225 1x10
350 5x5 PR! never got all at this weight before!

Incline
245 3x8

DB Floor Press
105 5x5

Tricep Pressdown - straight bar
230 3x10

Rope Pressdown
150 3x10

DB Skullcrushers
45 3x8

Single Arm
35 3 x failure

Walked on treadmill - 30min

bjohnso
01-23-2008, 07:28 AM
Awesome benching! You are competing at the Arnold, aren't you?

Rusty
01-23-2008, 08:15 AM
Great benching. Strong as hell.

90kg_pwrlftr
01-23-2008, 08:49 AM
Awesome benching! You are competing at the Arnold, aren't you?

Yep. I'll be there. Its the unequipped (Raw) competition on Friday.

90kg_pwrlftr
01-23-2008, 08:50 AM
Great benching. Strong as hell.

Thanks. Now if I could just figure out my Deadlift, I'd be happy.

deeder
01-23-2008, 09:20 AM
Nice bench session!

What is your weight during training?

90kg_pwrlftr
01-23-2008, 11:43 AM
Nice bench session!

What is your weight during training?

My BW? Right now hovering between 208-210. I need to up the cardio and cut out some junk to lose 10lbs before the comp.

POWERLIFTER87
01-23-2008, 07:29 PM
Yep. According to the 'rules' he has to observe the sample and divide it into 2 different samples (A&B).

Well I know one fed. I'm not gonna compete in now. That's too weird for me.


Huge bench PR. 5x5s are definitely brutal at the same weight.

90kg_pwrlftr
01-24-2008, 06:53 AM
Well I know one fed. I'm not gonna compete in now. That's too weird for me.


Huge bench PR. 5x5s are definitely brutal at the same weight.

Thanks!

Ok let me clarify. He didn't come into the stall (that sounds creepy just saying it that way). I had to pee with the door open and the container in view to make sure I didnt slip something into the sample I guess.

This is the first time that the USAPL has had an opportunity like the ASC and they pride themselves on being a drug-free org and want to make sure that the athletes are clean.

Coke
01-24-2008, 07:03 AM
Impressive numbers everywhere...super 5 x 5 flat benching PR with 350lbs.

90kg_pwrlftr
01-24-2008, 07:13 AM
Thanks CoCoa!

I did squats for the first time since my mishap last week. Not too bad. Hips felt tight and some pain but not much. I did drop the box to a hair above parallel so it may have been adjusting to the new depth.

If all goes well I hope to open with a 500 at the ASC next month. That would be cool, it would be a PR at 198 for me. I'd love to set a PR with my opening. We'll see.

Heres how it went.

Squats
135 1x10
225 1x10
315 1x10
405 1x5
520 5/5/5/4/4

Front Squat
275 2x5

Leg Press
10 plates/side 4x10

SLDL
225 2x10
315 1x6 (just wanted to try this weight)

Hammer Strength Seated Leg Curl
130 3x8

Leg Curls
110 2x10

Walked on treadmill -20min

cunniff1981
01-24-2008, 07:01 PM
Are you benching with a pause??
Cause if you are it makes those numbers way better!

90kg_pwrlftr
01-25-2008, 06:33 AM
Are you benching with a pause??
Cause if you are it makes those numbers way better!

Good question.
Yes, I try and mimic a competition set up and rep as closely as I can. I probably dont hold at the top as long as I should but I try get the bar motionless at the bottom. Perfect? No. But not a touch and go either. Sinking the bar was my biggest problem before but I seem to have corrected that.

90kg_pwrlftr
01-25-2008, 03:32 PM
Ok Chest and shoulders today

Bench
135 1x15
225 1x10
300 8/8/6

Shoulder Press - Hammer Strength
250 3x8

Lateral Side
35 3x10

Lateral Front
45 3x10

Lateral Rear
40 3x10

Short workout today

bjohnso
01-25-2008, 04:58 PM
You do shoulders the day after heavy benching? Hardcore.

90kg_pwrlftr
01-25-2008, 05:23 PM
You do shoulders the day after heavy benching? Hardcore.

Not sure if my posting order got screwed up? But to answer your question, my workout order is usually

Sun - Deads
Mon - Cardio
Tues - Heavy Bench
Weds - Squats
Thurs - Cardio
Fri - light/mod bench + shoulders

On Fridays I lower the weight, up the reps and try and go faster.

bjohnso
01-25-2008, 06:34 PM
Whoops, I misread that. I thought your bench day was on the previous page, and I glanced at your last post and read just "shoulders." My bad.

Do you do any dynamic effort for legs?

90kg_pwrlftr
01-25-2008, 07:48 PM
Whoops, I misread that. I thought your bench day was on the previous page, and I glanced at your last post and read just "shoulders." My bad.

Do you do any dynamic effort for legs?

No worries!

I try and hit hams 2x week. Quads just on Squat days.

90kg_pwrlftr
01-29-2008, 07:03 AM
Ok time to catch this thing back up!

I did deads on Sunday and it really REALLY sucked balls. The old pain from my previous injury has returned with a vengence except this time its radiating across my left cheek and down the left leg. Not sure if this is a result of the squat incident a couple of weeks ago but Im mad and nervous now.

DLs
135 1x20
225 1x10
405 1x5
455 1x2 - This was much harder than I thought it should
495 1x? - might as well have been nailed to the floor( i was very disappointed in this)

GoodMornings
225 3x10

BB Rows
275 2x8

Close Grip Pull Downs
180 3x10

Pull Throughs
210 3x10

SLDLs
tried these but hip pain was intense

Seated leg curls - hurt but pushed through
140 3x8

Thats it - sucked.

Monday - cardio 1hr

RedSpikeyThing
01-29-2008, 07:39 AM
No worries man....you gotta have a crappy workout to know what a good one feels like:) Heal up man....mad and nervous is not a good way to be!

bjohnso
01-29-2008, 09:13 AM
Happens to everyone. BB rows are where they were at before, so it wasn't a total loss, was it?

90kg_pwrlftr
01-29-2008, 10:58 AM
Happens to everyone. BB rows are where they were at before, so it wasn't a total loss, was it?

Yeah that is one bright spot. Im frustrated because my numbers in the gym have been better than ever and I want to do well at the Arnold. I NEED to pull 5+ to feel decent in that comp. Cross your fingers that the next 3 weeks are fruitful!

90kg_pwrlftr
01-29-2008, 10:58 AM
No worries man....you gotta have a crappy workout to know what a good one feels like:) Heal up man....mad and nervous is not a good way to be!

Thanks RSP.

90kg_pwrlftr
01-30-2008, 06:49 AM
I actually had a great chest workout last night!!!! Everything was firing on all cylinders.

Bench

135 1x15
225 1x10
315 1x5
365 1x3
385 1x1
395 1x1
400 1x1 PR
420 1xmiss damn it was close tho

Floor Presses
110 3x8

CGBP
225 1x10
275 2x8
315 1x3

Pressdowns
210 1x10
250 2x8

DB Skullcrushers
45 3x8

Done!!!

I am not doing legs this week. I am training Deads on Thursday this week. I have a world-champ helping me with form/technique. Damn I should have asked for this earlier.

bjohnso
01-30-2008, 09:01 AM
Nice bench PR! Why didn't you just make it an even 405?

Who is helping you with your deads?

90kg_pwrlftr
01-30-2008, 09:18 AM
Nice bench PR! Why didn't you just make it an even 405?

Who is helping you with your deads?

405 is even?:) it was probably close to 405 if I count the clamps. for some reason I never do that?

David Ricks has been nice enough to help me. He a legend in USAPL and a great person. He puts on a meet in Dayton in August every year, you should come up. I am helping with a HS meet on Mar8th in Springfield that should be a blast to watch the kids lift.

90kg_pwrlftr
02-01-2008, 06:31 AM
First off let me say - David Ricks is the man. Super nice guy and knows his stuff.
I met him at his gym and it took him about 30 sec to figure out what was wrong with my deadlift! Spent about 1.5hrs working on technique and what a difference.

Did a lot of lighter weight reps and then pulled an easy 480. I completely missed 475 and 495 on Sunday and struggled with 455 so getting 480 seemed like a big deal to me.

I finally have confidence that I can learn to pull!!!

Coke
02-01-2008, 06:37 AM
Solid pressing sets, doing great bro.

RedSpikeyThing
02-01-2008, 09:01 AM
nice benching man! Have fun with the DL training, I'm sure you'll learn a thing or two.

90kg_pwrlftr
02-01-2008, 01:38 PM
nice benching man! Have fun with the DL training, I'm sure you'll learn a thing or two.


Solid pressing sets, doing great bro.

Thanks guys!

BrettC
02-01-2008, 02:06 PM
we need to pick a day to hit the gym together soon. very impressive increase in DL too

bjohnso
02-01-2008, 04:20 PM
405 is even?:) it was probably close to 405 if I count the clamps. for some reason I never do that?

David Ricks has been nice enough to help me. He a legend in USAPL and a great person. He puts on a meet in Dayton in August every year, you should come up. I am helping with a HS meet on Mar8th in Springfield that should be a blast to watch the kids lift.

Can I come? I've never been to a powerlifting meet before.


First off let me say - David Ricks is the man. Super nice guy and knows his stuff.
I met him at his gym and it took him about 30 sec to figure out what was wrong with my deadlift! Spent about 1.5hrs working on technique and what a difference.

Did a lot of lighter weight reps and then pulled an easy 480. I completely missed 475 and 495 on Sunday and struggled with 455 so getting 480 seemed like a big deal to me.

I finally have confidence that I can learn to pull!!!

Good stuff man. That's quite a jump! What is the most you've ever deadlifted?

BrettC
02-01-2008, 06:03 PM
I just noticed your last post 90kg. Do you happen to know where to get an entry application for the meet at Springfield? I saw a website for it last week but when I emailed to get one the email was dead

POWERLIFTER87
02-02-2008, 10:13 AM
Great bench PR. If you're using the kind of clamps that I'm thinking of, they're like big black ones that you screw on/off, they add 5lbs. (I weighed them before lol).

jed
02-02-2008, 01:20 PM
Great to see that your getting some awesome help from an outstanding person. I hope it really helps your deadlift shoot up some before the Classic!

90kg_pwrlftr
02-04-2008, 06:00 AM
I just noticed your last post 90kg. Do you happen to know where to get an entry application for the meet at Springfield? I saw a website for it last week but when I emailed to get one the email was dead

Shoot me your email and I'll email you one.

90kg_pwrlftr
02-04-2008, 06:02 AM
Can I come? I've never been to a powerlifting meet before.


Yes. The meet will be Aug 16th I believe. Dont just come, participate, enter the thing.

Good stuff man. That's quite a jump! What is the most you've ever deadlifted?

In a meet 500. In the gym 510. Both I was about 20lbs heavier than where I am now.

90kg_pwrlftr
02-04-2008, 06:04 AM
Great bench PR. If you're using the kind of clamps that I'm thinking of, they're like big black ones that you screw on/off, they add 5lbs. (I weighed them before lol).

These are like a big hex-nut with a thumb screw. I weighed them they are about 3lbs each.

90kg_pwrlftr
02-04-2008, 06:11 AM
Ok I guess I forgot to post my Friday work. So I'll post that and Sunday.

Friday -

Bench
135 1x15
225 1x10
285 10/10/10 - pause all for a 2 count.

Shoulder Press - Hammer Strength
250 3x8

Lateral Side
35 3x10

Lateral Front - BB
80 3x10

Lateral Rear
50 3x10


Sunday -
I have no idea where I left my brain but I just did deads on Thursday, why did I even do these? I have no idea. Next Deads on Sunday, 500+ is going down(or going up I guess is better concerning DLs!

DLs
135 1x20
225 1x10
405 1x3
455 1x1 easy
475 1x1 not as easy - woke up and realized that I just pulled on Thurs so stopped here.

Rack Pulls
225 1x10
315 1x8
405 1x5
495 1x3

Close Grip Pull Downs
180 3x10

Pull Throughs
250 3x10

Both days cardio 30min 2x once in the AM and once in the PM

Coke
02-04-2008, 06:14 AM
Ace lifting as always dude.

POWERLIFTER87
02-05-2008, 09:43 AM
Nice work. 285 for 3sets of 10 paused on bench is sick.

90kg_pwrlftr
02-06-2008, 06:12 AM
Thanks CoCoa & 87!

Chest last night went great! New PR!

Bench
135 1x10
225 1x10
315 1x3
365 1x3
385 1x1
405 1x1 PR - went up easy and fast
410 1x1 PR#2 - too long of a pause but did get it up!
420 1x? - not even close, died about 1/2 way up no speed at all. Gonna get some chains/bands for next training cycle.

Incline BB
245 2x10

Floor Presses
110 3x5

Pressdowns
190 1x10
210 1x10
230 2x8

DB Skullcrushers
50 3x8

Dips
BW 3sets - not saying how many reps! But more than 1, ok.

That was it.

Legs tomorrow! Woohoo!

bjohnso
02-06-2008, 09:43 AM
Great benching. Have you started losing any weight yet for the Arnold?

Also, why did you bother doing rack pulls when you just deadlifted 3 days before? Aren't you putting yourself at risk for overtraining?

90kg_pwrlftr
02-06-2008, 10:30 AM
Great benching. Have you started losing any weight yet for the Arnold?

Also, why did you bother doing rack pulls when you just deadlifted 3 days before? Aren't you putting yourself at risk for overtraining?

Thanks. yeah Im down to about 206 or so in the AM. I figure I can lose the rest as water if needed. Ive actually done 11.5 lbs in 3 hrs before but I dont recommend that approach :drooling:

The rack pulls were probably stupid to do but I was already at the gym and I figured what the heck. I am taking 7 days between pulling this week. Next DL day is Sunday so I hope I am fully recovered by then.

POWERLIFTER87
02-06-2008, 08:47 PM
A long pause with 410 makes it more impressive. Very nice. I'm sure you'll hit the 420 real soon too. I think halfway up is decently close especially since you set 2prs so close to that weight right before.

Travis Bell
02-06-2008, 10:51 PM
great benching! out of curiosity, where do you train at? I live in Cedarville right now

Coke
02-07-2008, 06:02 AM
Super benching PR.

90kg_pwrlftr
02-07-2008, 06:11 AM
Thanks 87 & Cocoa!

Travis - I train at a place called Premier Fitness near the Dayton Mall.

I did legs last night and it was a struggle. I think I'm still burnt from basically doing deads 3 times within 7 days (Su - Th - Su). Yeah it was stupid I know. Im not thinking real clearly lately.

My lower back and hips were sore and I had NO explosion out of the hole. Zero zip none nada.

I think several things contributed to this poor session: tired, overtrained lower back and hammies, I changed my foot position to slightly wider than I was used to. WHY AM I TRYING TO MAKE CHANGES THIS CLOSE TO A COMP:confused: , depth. I didnt use a box tonight and I was going way too deep (2-3" below parallel). I need to watch my depth more closely as the old saying goes (" if you got 3 whites you went too deep")

Squats
135 1x10
225 1x10
315 1x5
405 1x3
455 1x1 - no speed at all
475 1x1 this was the ugliest rep I have ever done. EVER
405 1x2

Front Squat
275 3x5

SLDL
225 1x10
275 1x10
315 1x5

Seated Leg Curl
140 3x8

Pull Throughs
250 3x10

Done.

bjohnso
02-07-2008, 11:11 AM
Are you going to take a week off before the Ahnold?

Travis Bell
02-07-2008, 12:38 PM
man you've been really goin at it! Be careful that you don't peak to soon before the arnold or you'll be shot when you get there.

How do you like that gym as a PL gym? Do you have a few guys you train with?

90kg_pwrlftr
02-07-2008, 12:38 PM
Are you going to take a week off before the Ahnold?

Yeah - without getting into a long story - My daughter is getting a Special Wish granted and we will be in Disney from Feb20 -Feb27. I'll be home 1 day and then the competition.

I usually take about 5 days off . This time its a little different so we'll see how it goes.

90kg_pwrlftr
02-09-2008, 07:03 AM
Thursday - Cardio 30 min morning, 30 min evening

Friday - Shoulders/Tris

CGBP
135 1x10
225 1x10
275 1x8
315 1x6
225 1x18 - ouch

Pressdowns
190 1x10
230 1x10
250 2x8

Single Arm DB Skullcrushers
50 3x8

Shoulder Press - DB
90 3x8

Lateral Side
40 3x8

Lateral Front - BB
90 3x10

Lateral Rear
50 3x10

Done

Cardio Day today then DEADS on Sunday - 500 should fall!

bjohnso
02-09-2008, 12:53 PM
That CGBP is...impressive, to say the least. Good luck hitting 500 tomorrow. It shouldn't be a problem for you.

justen caputo
02-09-2008, 02:23 PM
hey, what's going on 90kgpowerlifter?i'll be lifting with you in the arnold at 165.i believe i know who you are but i'm not positive.good to see your training is going well.i just joined this forum and there is alot of friendly and helpful lifters on here.

Coke
02-09-2008, 06:28 PM
Good sets for the delts and tris guy.

90kg_pwrlftr
02-09-2008, 06:56 PM
hey, what's going on 90kgpowerlifter?i'll be lifting with you in the arnold at 165.i believe i know who you are but i'm not positive.good to see your training is going well.i just joined this forum and there is alot of friendly and helpful lifters on here.

Hey Justen.

Yeah we have been in a few of the same meets (Pete Lanzi and Southern Ohio) but I am much much older and definately fatter!
You are a very impressive lifter!!!

justen caputo
02-09-2008, 10:51 PM
R.d.am i right?thanks for the compliment.but i need your bench ability and i'll be fine!are you going 198 for the classic?it'll be a blast down there.i'm just gonna try to do my best down there and have alot of fun.are you staying down there all weekend?

90kg_pwrlftr
02-10-2008, 07:42 AM
man you've been really goin at it! Be careful that you don't peak to soon before the arnold or you'll be shot when you get there.

How do you like that gym as a PL gym? Do you have a few guys you train with?

Thanks TB.

The gym is ok. Older and not so clean all the time but they have plenty of weights and a deadlift platform so its cool.

Nope unfortunately I train alone. Not many PLs at this place.

90kg_pwrlftr
02-10-2008, 07:45 AM
R.d.am i right?thanks for the compliment.but i need your bench ability and i'll be fine!are you going 198 for the classic?it'll be a blast down there.i'm just gonna try to do my best down there and have alot of fun.are you staying down there all weekend?

Yep you got it.

I trade my bench for your pulling, ok? Im going to try and get to the 198s but because they are lumping everyone into 3 weight classes Im not sure that it will matter all that much. Im at about 205 right now. Im with you Im just there to have a blast.

Im not sure if I am going to stay in Columbus or not. I live in Dayton so the drive isnt too bad but I do have friends in Col. that I may hit up for a bed Friday night. I want to hit the expo but with lifting on Friday I dont think that I'll be able to do it until Saturday.

justen caputo
02-10-2008, 08:37 AM
yeah,the expo is the best part.free stuff and all the protein drinks you can drink.how do you feel dropping into the 98's?are you going to stay in that class?

90kg_pwrlftr
02-10-2008, 08:56 AM
I havent been under 200 in about a year and a half! I feel best when my weight is around 210 but I want to see if I can set some PRs at a lower BW.

How about you? Any plans on moving up weight classes?

Have you heard anything about the classes for the classic? Last I heard it was Light (<181), Middle (>181<220) and Heavy (>220) is that what you heard too? Any idea if the old farts like me are lumped in with you youngsters?

justen caputo
02-10-2008, 12:08 PM
yeah,everyone is lumped into 3 classes,which is gonna suck.i have to go against all you older,stronger guys!

90kg_pwrlftr
02-11-2008, 05:57 AM
yeah,everyone is lumped into 3 classes,which is gonna suck.i have to go against all you older,stronger guys!

with Wilkes figured in you will blow most of us out of the water!

90kg_pwrlftr
02-11-2008, 07:24 AM
ok I have come to a realization, an epiphany if you will, with regards to my deadlift. It appears as though gravity affects me differently than other mortals when performing this feat of strength. My mind knows that the weight is mine, my form says this is easy, ah but gravity the cruel mistress that she is vexes me yet again. She laughes in my face as my manhood retreats and I am forced yet again to afix pink tassels to the bar to identify my place in this world.

This is the only explanation I can come up with that makes sence. It must be gravity, otherwise I am just a weakass b*tch!

Deads
135 1x15
225 1x10
315 1x3
405 1x1
455 1x1
475 1x1
495 miss 3x's ( got it to my knees and that is all):confused:
315 3x5 (worked on speed and form)

PullDowns
200 3x8

Tbar rows
4plates 3x8

SLDL
225 2x8
315 1x6

Seated Leg Curls
140 3x8

Pull Throughs
210 3x10

Squats (just for form and speed)
315 6x3

Cardio
Bike 30 min

Coke
02-11-2008, 07:44 AM
...wtf, that's almost 5pps on the deads, lol - numbers are big across the board.

bjohnso
02-11-2008, 10:39 AM
Sorry to see you missed that 5pps. I hate it when that happens.

90kg_pwrlftr
02-11-2008, 11:37 AM
Sorry to see you missed that 5pps. I hate it when that happens.

You aint the only one! I am very frustrated. I was pull 5 pretty easily last June! wtf

Stumprrp
02-11-2008, 11:59 AM
sick numbers

justen caputo
02-11-2008, 02:47 PM
with Wilkes figured in you will blow most of us out of the water!

i'll be very happy with just any placing.my weight class is loaded up.everyone that's on the list is a good lifter.i'll set pr's in the squat and deadlift,i'm not too confident on my bench.

90kg_pwrlftr
02-13-2008, 06:59 AM
I did chest last night and it went ok. I didnt push too hard because I think I am finally mentally fried and my body is definately going to need the time off while I am at Disney next week.

Bench
135 1x10
225 1x10
315 1x3
365 1x2
385 1x1
405 1x1
425 1x? Stapled me to the bench. I have a habit of bringing the weight down way too fricken slow. My spotter said that it looks like I am doing negatives when I start getting close to 400. I think for my next comp I am going to get some band to help with the speed and explosion.

Next week I'll determine my opener. I'm hoping to open with 370-380 so we'll see.

Floor Presses
110 3x5

Pressdowns
190 1x10
230 2x10

DB Skullcrushers
50 3x8

Cardio - 30 min on treadmill.

BW - I weighed myself this AM and I was at 205. I should be close for the meet as long as I dont overdo the food at Disney! But damn I love to eat!

killxswitch
02-13-2008, 07:06 AM
Strong work in here. It seems like every guy on this board from OH is strong like an ox.

justen caputo
02-13-2008, 04:04 PM
I did chest last night and it went ok. I didnt push too hard because I think I am finally mentally fried and my body is definately going to need the time off while I am at Disney next week.

Bench
135 1x10
225 1x10
315 1x3
365 1x2
385 1x1
405 1x1
425 1x? Stapled me to the bench. I have a habit of bringing the weight down way too fricken slow. My spotter said that it looks like I am doing negatives when I start getting close to 400. I think for my next comp I am going to get some band to help with the speed and explosion.

Next week I'll determine my opener. I'm hoping to open with 370-380 so we'll see.

Floor Presses
110 3x5

Pressdowns
190 1x10
230 2x10

DB Skullcrushers
50 3x8

Cardio - 30 min on treadmill.

BW - I weighed myself this AM and I was at 205. I should be close for the meet as long as I dont overdo the food at Disney! But damn I love to eat!

you've got a real impressive bench.that's double bodyweight raw!you've got to show me your secret in 2 weeks.looking forward to seeing you take that 400plus for a ride.

Coke
02-14-2008, 05:45 AM
Awesome benching there man.

90kg_pwrlftr
02-14-2008, 06:45 AM
you've got a real impressive bench.that's double bodyweight raw!you've got to show me your secret in 2 weeks.looking forward to seeing you take that 400plus for a ride.

Deal. You show me how to deadlift, I'll show you how to bench!:)

Thanks killxswitch and CoCoa.

90kg_pwrlftr
02-14-2008, 06:54 AM
Legs last night - Im definately feeling different mentally and physically. My focus and motivation sucks right now. Everything feels 2x as heavy as it did 4weeks ago? wtf!

I feel like I have been neglecting glutes and hams and that may be hurting my DL so this week I started with hams and then quads. I know I cant make a huge difference in a week but I dont think it can hurt either.

SLDL
135 1x10
225 1x10
315 2x8

Seated Leg Curl
140 3x10

Lying Leg Curl
120 3x8

GHR - we dont have a machine for this so I tried to use a hyper and it did ok
BW - 3x10

Girly Glute Machine
120 3x10
*Note: this machine hurts - my ass got a cramp.

Squats
135 1x10
225 1x8
315 1x5
405 6x2
* all below parallel

Leg Press - feet close and high
8pps 3x10

Stretching

Done

bjohnso
02-14-2008, 08:57 AM
Nice squatting. Disney world will rehab you just fine.

Travis Bell
02-14-2008, 10:06 AM
wow, great job on the bench man! You'll be surprised how the focus and intensity will come back when you hit the stage at the AC.

dynamo
02-14-2008, 05:59 PM
Wow, nice numbers, I'm jealous :omg:

Coke
02-15-2008, 05:36 AM
Ace leg day overall dude.

killxswitch
02-15-2008, 06:35 AM
Strong squats and good leg day overall.

90kg_pwrlftr
02-15-2008, 12:42 PM
Thanks guys. I appreciate the comments and feedback. I think through this training I now realize where I need extra work. I will exceed my goals before the end of the year.

justen caputo
02-15-2008, 03:22 PM
hey 90kg,do you know your openers yet?and are you as nervous as i am yet?!i probably won't be able to sleep at all the night before.

90kg_pwrlftr
02-15-2008, 04:08 PM
hey 90kg,do you know your openers yet?and are you as nervous as i am yet?!i probably won't be able to sleep at all the night before.

I'll set my openers next week (probably something like SQ-450, BP-380, DL-450) not sure tho. Do you have yours yet?

Im not real nervous. I just want to have fun. I cut some good body weight for this comp so I hope I keep it off next week at Disney. Thats the only thing I am nervous about. I'll try my best and see how it goes.

justen caputo
02-15-2008, 05:25 PM
squat-400,bench-240,deadlift-460,i hit 455,300,and 510 in the gym and they were all 3 green capable but nothing ever goes as planned.it'll be crazy having lots of people watch you instead of a gym full.just want to have fun and leave nothing left on that platform.

bjohnso
02-16-2008, 10:46 AM
Does having a lot of people watching you make it easier or harder?

90kg_pwrlftr
02-16-2008, 02:03 PM
Does having a lot of people watching you make it easier or harder?

If I am having a good meet they can get you pumped up when you shoot for a PR. Usually, I dont even notice the people watching. But if I am being honest a venue of this size has me a little intimidated.:omg:

90kg_pwrlftr
02-18-2008, 06:18 AM
Ok I did deads on Sunday and took a few vids. I was only trying to determine my opener which I thought would be 450 but I went ahead and tried 475 anyways. I think I will open with 450. 475 went ok and I may have been able to get 500 but wasnt pushing it this close.

Please take a look at the vids and critique my form or make any suggestions that you feel necessary (good or bad).

Warm up with 225
zquAgJCNECU

Opener at 455
PB7gqDhohik

475
trTloktjOuE

justen caputo
02-18-2008, 07:29 AM
you'll have no prob with 500 next week.i'm pretty sure we have to register next thursday sometime in the afternoon to mid evening.i'll let you know when i find out more this week.

Travis Bell
02-18-2008, 07:37 AM
450 looks to be a great opener. Your calves are huge! good pulls though. Its always a good idea for your opener to be kinda light, especially since its the last lift and you're going to be a little tired. If it goes up really easy, you can make a huge jump on the next attempt

killxswitch
02-18-2008, 07:42 AM
I can't/won't comment on your form, but I will say your calves are giant-size.

90kg_pwrlftr
02-18-2008, 07:53 AM
you'll have no prob with 500 next week.i'm pretty sure we have to register next thursday sometime in the afternoon to mid evening.i'll let you know when i find out more this week.

Thanks Justen! I'll be at Disney until late on Thursday so that may be difficult for me? If you find out any info I appreciate the heads up. I've been checking the USAPL site but no new info.

90kg_pwrlftr
02-18-2008, 07:58 AM
450 looks to be a great opener. Your calves are huge! good pulls though. Its always a good idea for your opener to be kinda light, especially since its the last lift and you're going to be a little tired. If it goes up really easy, you can make a huge jump on the next attempt

Thanks Travis and killxswitch. Its funny people always comment on my calves and I have never worked them, ever. Well I take that back I did one set of calf raises about 3 yrs ago and they suck(hurt) so never again.

justen caputo
02-18-2008, 08:21 AM
no prob.i should find out for sure this week.i talked to greg page yesterday and he told me we also have to renew our cards thursday too.

90kg_pwrlftr
02-18-2008, 08:40 AM
Ha I renewed mine in Jan so its good until Dec31st!

Are you helping with the HS PL meet that Greg is running in Springfield on Mar8th?

justen caputo
02-18-2008, 10:06 AM
no,but was thinking about going down there.greg helped me with my bench a couple weeks ago at kings gym in bedford heights.he's a hell of a great guy and a living legend in this sport.

90kg_pwrlftr
02-18-2008, 11:42 AM
no,but was thinking about going down there.greg helped me with my bench a couple weeks ago at kings gym in bedford heights.he's a hell of a great guy and a living legend in this sport.

You should stop down. I'll be working load/spot, etc.

Stumprrp
02-18-2008, 12:34 PM
you are strong man

90kg_pwrlftr
02-18-2008, 04:02 PM
you are strong man

Thanks alot Stump

POWERLIFTER87
02-19-2008, 10:33 AM
Pulling looks good. What kind of plates are those? They look sweet.

90kg_pwrlftr
02-19-2008, 11:06 AM
They are by manufactured by Troy. They interlock which can be a pain, as when one plate starts to rotate they all spin. So it basically becomes one big plate. We have another similar plate made by York(I think).

justen caputo
02-19-2008, 03:01 PM
You should stop down. I'll be working load/spot, etc.

i've used up all my vacation days for work already so i probably wom't be able to.wednesday,thursday,and friday next week,friday before the pete lanzi in june and the friday before the southern ohio meet in august.that gym we had for the meet last year for the meet (southern ohio championships)was the nicest gym i have ever been in.

90kg_pwrlftr
02-19-2008, 04:48 PM
i've used up all my vacation days for work already so i probably wom't be able to.wednesday,thursday,and friday next week,friday before the pete lanzi in june and the friday before the southern ohio meet in august.that gym we had for the meet last year for the meet (southern ohio championships)was the nicest gym i have ever been in.

That sucks!
Yeah that gym is NeoLimits. Kinda trendy but always clean and equipment isnt broken. Also, its not too pricey ~$50/mo.

90kg_pwrlftr
02-19-2008, 04:50 PM
Ok I set my opener for Bench tonight. Well sort of, I guess. I can open with 370 which I can hit very easy and then go for 390/400 on my second. Or I can open with 380 which I usually get but Im worried about the longer layoff this time.
I got it easy tonight.

elitepler
02-19-2008, 09:51 PM
nice pulls bro. I train for one raw meet a year and you guys that do it full time are amazing. Very nice work.

90kg_pwrlftr
02-20-2008, 07:01 AM
nice pulls bro. I train for one raw meet a year and you guys that do it full time are amazing. Very nice work.

Thanks alot elitepler!

BrettC
02-20-2008, 07:53 AM
you can hit 380 opener on bench no problem

smokinHawk
02-20-2008, 09:26 AM
go big or go home :)
id say 380, but what are you hoping for your last attempt?

90kg_pwrlftr
02-20-2008, 09:53 AM
go big or go home :)
id say 380, but what are you hoping for your last attempt?

Im "hoping" for a 400+

smokinHawk
02-20-2008, 10:45 AM
well i guess depending on how high the + is i might just stick with the 370
so your opening up at about 40 some lbs on what youd like to hit.

90kg_pwrlftr
02-20-2008, 11:04 AM
well i guess depending on how high the + is i might just stick with the 370
so your opening up at about 40 some lbs on what youd like to hit.

If I open with 380 Im thinking something like this - 380/395/410

If I open with 370 Im thinking something like this - 370/390/410

smokinHawk
02-20-2008, 01:43 PM
id probably try the 370 then.

elitepler
02-20-2008, 07:09 PM
I like 20-30 lb jumps on bench, squat and dl I can make some serious jumps in weight but for some reason not on the bench.

bjohnso
02-20-2008, 08:26 PM
Great deadlifting, man. You'll hit 500 easy after a week's rest.

90kg_pwrlftr
02-20-2008, 09:21 PM
Thanks everyone for the encouragement!

I did squat tonight and did 450 and 470 pretty easy to white-light depth. I'm thinking of opening with 450 and then my progression would look like 450/475/510. If I opened with 470 it would probably look like 470/490/510.

They both felt good but I have about 5 lbs to lose before the 29th so I'm might play it safe a do the 450.

Im off to Disney in the AM so I'll check in from Orlando!

Yay a rest for me!

I told a co-worker that I am going on vacation and he asked if I was taking the kids. I said yes. His response was, thats a trip not a vacation. A vacation is without the kids!!!

bigbadwolfe
02-21-2008, 03:32 PM
I told a co-worker that I am going on vacation and he asked if I was taking the kids. I said yes. His response was, thats a trip not a vacation. A vacation is without the kids!!!

Words of wisdom right there :)

I love my kids to death but a VACATION is nice. Last year we vacationed in the Caymans and Costa Maya and we are prolly taking a trip to Disney this year :)

Keep up the hard work, see ya at the Arnold!!!

Wolfy!!!!

90kg_pwrlftr
02-29-2008, 05:14 PM
Ok so the Arnold is over and I am home!
First of all let me say Disney was great! and the Arnold meet sucked (at least for me).

I'll start at the beginning....
First, I was late weigh-ins started at 8. I got there at 9. So I hadnt eaten in over 15 hrs (I was starving). I didnt make 90kg either, I was 92.3kg. So I got moved to the 100kg class and flight B.

Squat - open with 205kg (Should be easy)
1st attempt - 2reds! wtf - I never miss my opener, ever. depth was the reason? I thought I buried it.
2nd attempt - 2reds! wtf - depth again? I thought I buried it...again.
3rd attempt (I need this or I'm out of the meet) - 3whites! I went almost to the floor and tweaked my back.

(got a massage from a wonderful lady (Sioux-zy (sp)). She should be a saint.

Bench - open with 167.5kg - easy - 3 whites
2nd attempt 170kg- my right heel came up - 2 reds
3rd attempt 170kg - uneven lockout? left arm did trail but both locked out at the same time. Pleaded my case to no avail.

Deadlift - open with 205kg - easy 3 whites
2nd attempt - 215kg - got it to my knees and then saw stars as my back spasmed- done for the day.

so thats its! I went 3 for 9 and basically feel like crap. I let alot of people down including myself (sorry Chris).

One bright spot is that my lifts that I did complete were all PRs for me at that body weight. I usually complete at about 216-218 so being 15lbs lighter and still moving decent weight isnt all bad I guess.

My next meet will be in June and look for me to kick some butt in my next meet!!!

bjohnso
02-29-2008, 07:29 PM
Ok so the Arnold is over and I am home!
First of all let me say Disney was great! and the Arnold meet sucked (at least for me).

I'll start at the beginning....
First, I was late weigh-ins started at 8. I got there at 9. So I hadnt eaten in over 15 hrs (I was starving). I didnt make 90kg either, I was 92.3kg. So I got moved to the 100kg class and flight B.

Squat - open with 205kg (Should be easy)
1st attempt - 2reds! wtf - I never miss my opener, ever. depth was the reason? I thought I buried it.
2nd attempt - 2reds! wtf - depth again? I thought I buried it...again.
3rd attempt (I need this or I'm out of the meet) - 3whites! I went almost to the floor and tweaked my back.

(got a massage from a wonderful lady (Sioux-zy (sp)). She should be a saint.

Bench - open with 167.5kg - easy - 3 whites
2nd attempt 170kg- my right heel came up - 2 reds
3rd attempt 170kg - uneven lockout? left arm did trail but both locked out at the same time. Pleaded my case to no avail.

Deadlift - open with 205kg - easy 3 whites
2nd attempt - 215kg - got it to my knees and then saw stars as my back spasmed- done for the day.

so thats its! I went 3 for 9 and basically feel like crap. I let alot of people down including myself (sorry Chris).

One bright spot is that my lifts that I did complete were all PRs for me at that body weight. I usually complete at about 216-218 so being 15lbs lighter and still moving decent weight isnt all bad I guess.

My next meet will be in June and look for me to kick some butt in my next meet!!!

Sorry to hear, man. I had no idea that powerlifting was that strict.

Congratulations on the PRs nonetheless. You'll do better next time.

90kg_pwrlftr
03-01-2008, 06:50 AM
Sorry to hear, man. I had no idea that powerlifting was that strict.

Congratulations on the PRs nonetheless. You'll do better next time.

Thanks alot.
Yeah, the judging can be harsh at times. But Im not making any excuses my lifts sucked.

POWERLIFTER87
03-01-2008, 11:18 AM
Damn that sounds like very strict judging. I guess I can see why there are so many federations now. But, on the bright side, at least you enjoyed Disney.

90kg_pwrlftr
03-02-2008, 06:59 AM
Damn that sounds like very strict judging. I guess I can see why there are so many federations now. But, on the bright side, at least you enjoyed Disney.

I think that they were being strict because of the amount to exposure that this meet was getting. But like I said, no excuses!

bjohnso
03-02-2008, 02:50 PM
I watched my first ever powerlifting competition at the Arnold on Saturday. Those competitors must be under a lot of pressure to get up in front of 1,000 people or so and do their best.

90kg_pwrlftr
03-02-2008, 03:17 PM
I watched my first ever powerlifting competition at the Arnold on Saturday. Those competitors must be under a lot of pressure to get up in front of 1,000 people or so and do their best.

yeah it was intimidating! I have only competed 3 other times and they were much smaller meets. The overhead lights at the Arnold were right in your eyes during the lifts, it was hard for me to see the audience or the head judge.

I'll kick arse next time for sure.

justen caputo
03-02-2008, 03:18 PM
you did very well r.d.you have nothing at all to be ashamed of.i have your second squat on video if you want to see it.it was a very, very fast paced meet.i felt really rushed in such a little warmup room.it was a very good meet though.i still can't believe i didn't look closely at the plates in the warmup room.what i thought was 315 was actually 375 i was repping in the warmup room.i was so nervous i thought the weights were just heavy but it turned out the plates were 25kg instead of 22kg(55's instead of 45's)i felt like such a dumbass!

90kg_pwrlftr
03-02-2008, 05:05 PM
you did very well r.d.you have nothing at all to be ashamed of.i have your second squat on video if you want to see it.it was a very, very fast paced meet.i felt really rushed in such a little warmup room.it was a very good meet though.i still can't believe i didn't look closely at the plates in the warmup room.what i thought was 315 was actually 375 i was repping in the warmup room.i was so nervous i thought the weights were just heavy but it turned out the plates were 25kg instead of 22kg(55's instead of 45's)i felt like such a dumbass!

Thanks Justen! You did great. I agree that the pace was very fast, I couldnt get into the meet mentally at all after my first miss. I only got 1 warmup squat and bench in because of the small room!

It was a fun high energy meet and I hope I can do it next year.

Are you doing the Lanzi or the Raw Nationals? Or havent made up your mind yet?

bjohnso
03-03-2008, 09:13 AM
Post it up!

justen caputo
03-03-2008, 02:38 PM
i'm doing the lanzi then the meet in centerville.nationals falls right betweenthose meets.

90kg_pwrlftr
03-03-2008, 04:03 PM
i'm doing the lanzi then the meet in centerville.nationals falls right betweenthose meets.

awesome! I'll see you at both of them.

Travis Bell
03-03-2008, 05:17 PM
sorry to hear you didn't have the day you'd have liked at the meet. Some meets are like that but at least you made the right choice with your deadift and didn't push things to injury

justen caputo
03-03-2008, 06:18 PM
awesome! I'll see you at both of them.

i figure if i go to nationals i would miss both of those meets.i'd rather do 2 meets this summer than just one.if you weigh in early for both meets ,we should go out and eat big that night,my treat!after the meet friday,i went right to sonic and loved it.we don't have sonics up here,such a pity!

90kg_pwrlftr
03-04-2008, 06:52 AM
sorry to hear you didn't have the day you'd have liked at the meet. Some meets are like that but at least you made the right choice with your deadift and didn't push things to injury

thanks Travis, btw I sent an email off to Westside yesterday to ask about coming there to train. Hopefully I'll get some info soon.

90kg_pwrlftr
03-04-2008, 06:53 AM
i figure if i go to nationals i would miss both of those meets.i'd rather do 2 meets this summer than just one.if you weigh in early for both meets ,we should go out and eat big that night,my treat!after the meet friday,i went right to sonic and loved it.we don't have sonics up here,such a pity!

Cool you are on. But when you come down here its my treat.

smokinHawk
03-04-2008, 08:30 AM
Sorry bout your off day, we all have them.
just keep everything together for next time.
least you didnt bomb out, and a 1273 total isnt to awful bad.

90kg_pwrlftr
03-04-2008, 08:44 AM
Sorry bout your off day, we all have them.
just keep everything together for next time.
least you didnt bomb out, and a 1273 total isnt to awful bad.

Thanks. It hurts a little when I know that I am a hair from 1400. Overall, it was an honor to get the chance.

justen caputo
03-04-2008, 02:25 PM
Cool you are on. But when you come down here its my treat.

sounds like a plan.looking forward to it already!already anxious to start training for the lanzi.how's applebees or friday's sound the night of weigh ins

BrettC
03-04-2008, 02:45 PM
sorry to hear you didnt do as well as you wanted at arnold, still got good numbers regardless though.

i might have to stop by and see you and justen lift at the centerville meet

justen caputo
03-05-2008, 06:10 PM
sorry to hear you didnt do as well as you wanted at arnold, still got good numbers regardless though.

i might have to stop by and see you and justen lift at the centerville meet

you should enter,it'll be alot of fun.that meet is always well run and very classy at that.it's probably one of my favorite meets to do.

BrettC
03-05-2008, 06:16 PM
you should enter,it'll be alot of fun.that meet is always well run and very classy at that.it's probably one of my favorite meets to do.

Got any info on the meet? Like an entry forum or website? Or just know the age to compete?

justen caputo
03-06-2008, 05:12 PM
Got any info on the meet? Like an entry forum or website? Or just know the age to compete?

they should have info on it in about 2 months.it's not till august.they have weight and age classes(14-15,16-17,then 18-19)

justen caputo
03-07-2008, 04:52 PM
hey r.d.what type of program or routine are you using for the upcoming lanzi, just curious.i decided to give the brad gillingham squat routine a try(5x5)thought i'd change things up a bit.

90kg_pwrlftr
03-10-2008, 07:08 AM
Got any info on the meet? Like an entry forum or website? Or just know the age to compete?

brett - email David Ricks @ ricks181@hotmail.com and ask him to send you a flyer when he gets them. Its a great meet you'll love it.

90kg_pwrlftr
03-10-2008, 07:13 AM
hey r.d.what type of program or routine are you using for the upcoming lanzi, just curious.i decided to give the brad gillingham squat routine a try(5x5)thought i'd change things up a bit.

Im going to try something similar. I took the week after the Arnold off and now will do 1 week of higher reps to shake off the rust. Then I am going to do a 5x5 but throw in a little ME&DE twist to it. We'll see how it goes.
I need to hit squats at least 2x per week off a low box. I did too much high box for the Arnold and my glute/ham strength suffered.

justen caputo
03-10-2008, 07:20 AM
i took about 10 days off after the arnold.i'm going back today,really itching to get back.i've got pics of you squatting if you want them.

killxswitch
03-10-2008, 07:33 AM
Hey, sorry your lifts didn't go like you planned. Still a good total.

90kg_pwrlftr
03-10-2008, 10:33 AM
Hey, sorry your lifts didn't go like you planned. Still a good total.

Thanks, I appreciate it.

90kg_pwrlftr
03-10-2008, 10:33 AM
i took about 10 days off after the arnold.i'm going back today,really itching to get back.i've got pics of you squatting if you want them.

Thanks Justen. Check your PMs.

justen caputo
03-11-2008, 09:05 AM
Thanks Justen. Check your PMs.

hey 90k,did you get your pics