Wild Bills Training Log For An Elite Total

[WILD BILL]

My 1st day at Super Training is when I started this Log



November 22, 2007 - Thursday

My new GYM/HOME
Current mood: accomplished
Category: Sports


Well this is only my 2nd blog ever but since im back n the powerlifting scene expect more to come. So i just started with a new gym that trains with the Westside Barbell Method. I went tuesday n did deadlifts heres how my workout went.

135x5 225x5 315x5 405x5 495x5 545x3 585x1

This was the 2nd time doing deadlifts n 3yrs, it felt strong n looked good. All lifts were done raw with just a belt. Since im back into training now i will be doing deads at least once a week, ill keep u all posted on my progress.

Today, yes on thanksgiving we lift, was bench day. Ive been back into lifting for about 2months now after 2 1/2 yrs off. I did raw max n then i did raw racked lockouts. My workout went well.

Raw max Bench

135x5 225x5 275x3 315x2 365x1 385x1

Raw racked lockouts. About the top 6in of my bench

135x10 225x5 315x5 405x5 495x5 545x5 585x3 495x5

Both lifts felt great n felt strong. With this new method of lifting ill be doing I expect to be totaling 1800lbs as a Junior n the 308lb class by Jan. I cant wait to start competing again. Anyways I wana say thank u to Jay "The Dawgfather" n The Brute for inspireing me to get back into lifting. Everyone lift hard, lift strong, lift heavy.






November 24, 2007 - Saturday

Squat Day 11/24
Current mood: accomplished
Category: Sports


Today was a great day in my new GYM/HOME lol. Today was squat day and i was looking forward to it since I havent squatted in almost 3yrs. I started off raw no belt or suit just warm ups.

135x10 225x5 315x5

I moved over to the mono lift and i put my squat suit on without the shoulder straps. I did just the bar for 10reps to get comfortable. Then we added weight.

135x5 225x5

We took the weight off and added 225lb bands pulling the weight down. This type of method is brand new to me so I have to get used to it for right now. If u dont know what the bands do they pull the weight down but on ur way up the weight gets heavier n heavier. This helps u explode out of the hole. This is what I did next, all weight shown here is the actual weight on the bar so whatever the weight is add the 225lb bands.

135x5 225x5 315x2 315x2 315x3 365x2 365x2 405x2

455x1 495x1

All the lifts felt strong as hell. The guys corrected my squat form just a bit and that will take time to get used to as well. But all in all today was a good day and I feel good in the squat for not doing the squat for almost 3yrs. One of the guys there said I should be squating 800lbs in no time. Lets hope it really happens I sure do. So after a week of training with these guys I kinda know where my lifts are.

Squat-495lbs + 225lb bands, belt and half suit

Bench-395lbs raw

Dead-585lbs raw just a belt

Total 1475lbs. Thats after lifting for about 2months now. By Jan I hope to total 1750lbs as a Junior in the 308lb class or the 308lb+ class. Everyone lift hard, lift strong, lift heavy





November 28, 2007 - Wednesday

LEG/LOWER BACK DAY
Category: Sports


Maximum effort Day BW298lb

Last tuesday I did deadlifts so today with the advice from Scott I did Suspended Good Mornings with the bar 39in off the floor with a 60lb bar. 1st time ever doing these but with the help from Jim and Scott I got the idea.

150x10 240x8 330x5 420x3 470x1 510x1 560x1 560x1 330x6 420x3

Both times attemping the 560 I got it off the chains and held it but could not stand up with it. Will hit it for sure next time though.

I did 2 accesory exercises afterwards. 1st was 4sets of 5reps on the reverse hyper. 2nd was the tire flip. 400-500lb tire. 5 flips on a down grade then another 5 flips on the up grade. All in all I was happy with my workout. Once I get the hang of all this new **** I should be upping the weights. Lift hard, lift strong, lift heavy.




November 29, 2007 - Thursday

Maximum Effort Bench Day
Current mood: annoyed
Category: Sports

Maximum Effort Bench Day BW 299lbs

Bench Press Raw

135x10 225x5 315x3 365x1

Bench Press 3Board Raw

315x5 365x1 405x1 465x1(missed)

1st time doing board benches. Feels alot diff and I need to get the form down. I need to tuck my elbows and come lower. A few more times and I'll get it down. Other than the form I felt strong tonight.

Accesory work

Incline Bumbell Bench
4sets 10reps

Tri-cep pushdowns
4sets 10reps

Lift Hard, Lift Strong, Lift Heavy




November 30, 2007 - Friday

Dynamic Effort Squat Day
Current mood: accomplished
Category: Sports


Dynamic Effort Squat Day BW 297lbs

It was only me and my Buddy Jim Tonight so not to heavy. Started free weight squat.

Full motion free weight squat Raw

45lbBar x 10 135x10 225x5 315x3 405x2

Box squat 18in with half suit and Belt

455x2 455x2 455x2 455x2 455x2 455x9

Tried 2diff suits but both seemed to be to small. Weight felt real easy but wasnt going to push it to hard with no spotters tonight.

Did some accesory work

Back attack

2sets x 10reps 2sets x 8reps

Reverse Hyper

2sets x 10reps

Lift Hard, Lift Strong, Lift Heavy





December 2, 2007 - Sunday

Dynamic Effort Bench Day
Current mood: determined
Category: Sports


Dynamic Effort Bench Day BW 297lbs

Today I worked on some speed training with the help of Roy showing me the ins and outs of band training.

1st I started off doing raw bench to warm up.

135x15 225x5 275x3

Then I moved on to the band training with Roy. I used the black monster minis with both ends of the band on the bar. This was to help with explosive power off the chest.

bar x 10 135x5 185x3 185x3 185x3 185x3 205x3 205x3

225x3 225x3

Moved on to some accesory work

tri-cep pushdowns

5sets x 10reps

One-arm DB rows

4sets x 10reps

Close grip lat pulldowns

5sets x 10reps

Good workout today, felt good to do new stuff. Cant wait to compete again.

Lift Hard, Lift Strong, Lift Heavy





December 5, 2007 - Wednesday

Maximum Effort Squat Day
Current mood: tired
Category: Sports


Maximum Effort Squat Day BW 300lbs

Did max squat today RAW just a belt. Did box squats with a 16in box.

150x8 240x5 330x5 420x3 470x2 510x1 560x1

315x5 315x5

Lifts felt strong. At 560 started to put my head down and almost lost it but with Mike yelling at me to keep my head up i pulled through it. Realized I need to work more on core strength so I dont fall forward. Oh and thank you Mark for the Chuck T's, felt much better to squat in.

Next did some rack pulls off the 4pin with quaded mini bands. Jim said the bands add about 200lbs of resistence.

135x10 225x5 315x5 405x4 455x3 495x2 but didnt finish lockout.

Back was on fire after the squats and pulls.

RH

4sets x 10reps

Juan had me try on a bench shirt tonight, 1st time ive had one on in 3yrs. Need to get used to wearing it agin since I wana compete in Feb. Didnt go heavy since thur is Max Effort Bench day.

45lb Bar x didnt get to touch
95 x didnt get to touch
185 x didnt get to touch
235 x didnt get to touch
315 x got to touch n shot it right up.

Juan helped alot n gave me the run down on the form. Im a bit shakey but by feb should have it down. Was a really good day today and felt strong. Thanks to everyone for the help tonight.

Lift Hard, Lift Strong, Lift Heavy





December 6, 2007 - Thursday

Maximum Effort Bench Day
Current mood: ecstatic


Maximum Effort Bench Day BW 302lbs

Today was awesome. Im so stoked.

Bench Press Raw

45lb bar x 10reps 135x10 225x5 225x5 315x3 365x1

Bench Press w/ Bench Shirt

405x1 Smoked it 455x1 Missed lock out 455x1 w/ 1board

500x1 w/ 1board missed lock out

All the weights felt easy, trying to find the groove and get my elbows tucked in. I figure a few more times in the shirt and ill get it. Thanks to everyone in the gym tonight for the support and the help. I couldnt have done it without u all.

Floor presses - working on keeping my elbows tucked

135x10 225x8 275x5 275x5 275x5

Did some accesory work

Face Pulls

5sets x 15reps

Prison Abs

5sets x 15reps

Today was a great day. Most weight ive ever put up on the bench. Without the group of guys that I lift with this would have never been possiable in this short amount of time.

Lift Hard, Lift Strong, Lift Heavy





December 7, 2007 - Friday

Dynamic Effort Squat Day
Current mood: stoked


Dynamic Effort Squat Day BW 294lbs

Started with 15 1/2in box squat RAW

135x8 225x5 315x2

Next Moved on to Box squats but added 16 chains (8 per side) roughly 320lbs. Stuck with the 15 1/2 in box and put on briefs and Belt. All weight shown here is the actual weight on the bar so whatever the weight is add the 320lb chains.

225x3 225x3 315x2 315x2 315x2 315x2 405x2 405x2 455x2 495x1

Weight felt really good. Next moved to deadlifts off the floor. All was done raw just a belt.

135x8 225x5 315x3 405x2 495x1 495x1 495x1 495x1 495x1

Next did some accesory work

Prison Abs

4sets x 15reps

Back attacks

3sets x 10reps

Today was a great day. Not alot of distractions, just hoss, mark and I in the gym today. The info these guys have givin me is priceless. Thanks for all the help guys!

Lift Hard, Lift Strong, Lift Heavy





December 9, 2007 - Sunday

Dynamic Effort Bench Day
Category: Sports


Dynamic Effort Bench Day BW 294lbs

Today I worked on some speed training with the help of Todd 1st I started off doing raw bench to warm up.

45lb bar x 15reps 135x10

Added quaded monster minis

45lb bar x 10reps 135x5 185x5 185x5 185x5 185x5

Felt alot of shoulder discomfort today and dont know why.

Moved on to floor presses again, learning to tuck those elbows

135x10 225x5 225x5 225x5 225x5 225x5

Next did some rotator work, helped loosen my shoulder a bit.

4sets x 10 reps

Face pulls

5sets x 10reps

Today wasnt what i wanted. Only got 4hrs of sleep and was a little late and everyone was gone except Todd. My shoulder bothered me but worked through it and feels fine now.

Lift Hard, Lift Strong, Lift Heavy





December 11, 2007 - Tuesday

Maximum Effort Squat Day
Current mood: strong
Category: Sports


Maximum Effort Squat Day BW 296lbs

Today I did Suspended Good Mornings with the bar 40in off the floor with a 60lb bar. 2nd time doing these. Lifts were done RAW just a belt.

240x8 240x5 330x5 420x4 510x2 560x1 (missed this 2wks ago)

580x1 (missed it) 580x1 (missed it) 420x5 330x10

Lifts felt great, hit 560lb tonight which I missed 2wks ago so lifts are going up.

Next did Deadlifts, I was standing on 3matts to make the pull longer. All lifts done RAW just a belt.

225x8 315x5 405x2 495x1

Back really started to feel on fire so stopped there.

Next moved on to Landmine Abs

4sets x 10reps

Next did reverse Hyper

4sets x 10reps

Ended with the sled pull. Ran with all sets no walking.

6-45lb plates up n back in parking lot.
7-45lb plates " "
8-45lb plates " "

Tonight was a great night. Alota guys showed up and everyone was lifting hard.

Lift Hard, Lift Strong, Lift Heavy





December 14, 2007 - Friday

Maximum Effort Bench Day
Current mood: tired
Category: Sports


Maximum Effort Bench Day BW297lbs

Floor Presses

135x10 135x10 225x5 275x3 315x3 315x3 315x3 315x3

Reverse Green Band Bench

225x10 315x5 405x3 405x3 455x1 (missed) 425x2 (missed 2nd)

425x2 (missed both) 405x3 (missed 3rd)

Think I should have started with reverse band 1st. On all the missed lifts my spotter made me fight threw them never took the weight. So missed repas were more like negative reps.

Accesory Work

Rolling dumbell extentions

4sets x 10reps

Tate Presses

4sets x 10reps

Hammer curls

4sets x 10reps

DB Bench

4sets x 10reps

Lat pulldowns

4sets x 10reps

Close grip pulldowns

4sets x 10reps

Cable curls

4sets x 10reps

Prison Abs

4sets x 10reps

Felt strong when I started and after the RBB my tri's were done. Still managed to put in a good workout and fight through the burning in my arms. Great day today.

Lift Hard, Lift Strong, Lift Heavy





December 15, 2007 - Saturday

Dynamic Effort Squat Day
Category: Sports


Dynamic Effort Squat Day BW 294lbs

Today we started off with the Giant 60lb Camberd Bar to a 12 1/2in box. At 330lbs we added the large foam pad. All lifts done RAW just a belt.

Bar x 10reps 150x8 240x5 330x3 420x2

Next we had the Giant Camberd bar on the 12 1/2in box with the large foam pad. Added squat suit left straps down.

510x2 560x2 560x2 560x2 560x2 560x2 600x2 (PR)

Lifts felt really really strong, 1st time ever doing the Boxed Sponge Squats but felt great.

Gona go for heavy pulls on tuesday so just stuck to the squat today. I switched to some accesory work.

Back Attacks

4sets x 10reps

Sled Pulls

3sets w/ 7plates (Up and Back in the parking lot, all sets were ran with no walking)

Prison Abs

4sets x 10reps

Today was good. Had alota help from Mark, and Both Jims. Thanks for the help guys.

Lift Hard, Lift Strong, Lift Heavy





December 16, 2007 - Sunday

Dynamic Effort Bench Day
Category: Sports


Dynamic Effort Bench Day BW 302lbs

Today worked on some speed bench.

Full range Bench RAW w/ purple quaded bands

Bar x 10reps 135x5 135x5 135x5 135x5 135x5

Not alot of disscomfort this week. Kept the weight light and really worked on speed.

Next did floor presses

135x10 (+40lbs chains) 135x10 (+80lbs chains) 225x5 (+80lbs chains)

225x3 (+120lbs chains)

Afterwords Roy said that wasnt a good exercise for speed day, so thanks to Roy for telling me and reminding me to stay light and work on explosiveness.

Moved on to some DB bench w/ 70lb dumbells

3sets x 20reps 1set x 15reps

Worked on keeping my elbows tucked and explodeing with the weight.

Did some grip work. Used the farmers walk implements

135lbs in each hand 100ft there n 100ft back

225lbs in each hand 100ft there n 100ft back

Face Pulls

4sets x 10reps

Lift Hard, Lift Strong, Lift Heavy





December 18, 2007 - Tuesday

Maximum Effort Squat Day
Current mood: strong
Category: Sports


Maximum Effort Squat Day BW 296lbs

Today I wanted to see kinda where my squat was so I maxed out. Used the 60lb bar.

Bar x 10reps Bar x 8reps 150x6 240x4 330x3 420x2 (all lifts Raw)

This next set of squats I put on my suit straps down w/ a belt

420x1 (couldnt get down) 510x1 (didnt make depth but popped right up)

600x1(Put up straps made depth) 690x1(Made depth) 750x1(made depth)

Lifts felt good, should be a video of it soon. Used Metal Ace squatter, belt but no knee wraps. I feel like ill hit 900lbs in Feb.

Next went to deads off the 1pin. Kept the suit on but kept the straps down.

135x10 245x4(conv) 245x4(sumo) 335x3(conv) 335x3(sumo)

425x2(conv) 425x2(sumo) 425x2(+80lb chains) 425x2(+160lb chains)

515x1(+160lb chains) 515x1(+240lb chains, 3/4 pull couldnt lock out)

515x1(+240lb chains, made 2 attempts n couldnt move it I was spent)

425x3(+160lb chains) 425x3(+160lb chains) 425x3(+160lb chains)

My deads feel like theyve moved way up, mainly cause Ive been hammering my lowerback and abs for the past 3wks.

Prison Abs

4sets x 15reps

Grip work (held the end of 30lb dumbell with fingertips for 15secs)

5sets

Tonight I felt really good after the workout. All the guys in the gym congradulated me on the squat. All my lifts are moving right along, now I just have to work on getting a bench over 550lb by feb 23rd.

Lift Hard, Lift Strong, Lift Heavy





December 20, 2007 - Thursday

Maximum Effort Bench Day


Maximum Effort Bench Day BW296lbs

Started with bench RAW

135x10 225x5 315x3

Shirted up

405x2(1board) 455x2(1board) 495x2(2board) 545x1(missed off 2board)

405x6(2board) 405x7(2board)

Went RAW again for reps

225x20

Had to cut it short 2nite. Had to pick up my sister from the airport 2nite. Will be in 2marow to do my secondary movement and accesory work.

Lift Hard, Lift Strong, Lift Heavy





December 21, 2007 - Friday

Maximum Effort Bench
Category: Sports


Maximum Effort Bench BW 296lbs

Finished my workout from lastnight 2day.

Started with racked Lockout with monster minis

135x5 225x5 315x5 405x5

Added another mini band

405x5

Added another mini band

405x3(ended with 2 mini's and a monster mini on the bar)

Prison Abs

3sets x 10reps

Dumbell Bench

70lb DB's for 20reps, 15reps, 10reps

Rolling Dumbell extentions

4sets x 10reps

Hammer curls

4sets x 10reps

Tate presses

4sets x 10reps

[WILD BILL]

December 22, 2007 - Saturday

Dynamic Effort Squat Day
Category: Sports


Dynamic Effort Squat Day BW 291lbs

Today we started off with the Giant 60lb Camberd Bar to a 12 1/2in box. At 420lbs we added the large foam pad. All lifts done RAW just a belt.

Bar x 8
150x8
240x5
330x4
420x2

Added suit w/ straps down

510x2
510x2
560x2
560x2
560x2
560x2
560x2
600x2
600x1


Moved to deadlifts off the floor with the reverse green band. Belt and suit with straps down. Have noticed that the past 2x doing this the suit restricts my movement cause I do it conventional. So im gona do raw for awhile or get a DL suit.

225x5
315x4
405x2
495x2
585x1
635x1
655x1


Next did some accesory work

Back Attack

3sets x 10reps

Prison Abs

3sets x 10reps

GHR

1set x 5
1set x 5 (1st time doing this, need alota work on this one.)


Lift Hard, Lift Strong, Lift Heavy

[JimMcD]

OMG where are you and Josh pulling that huge logo from? We gotta fix that somehow.

[WILD BILL]

OMG where are you and Josh pulling that huge logo from? We gotta fix that somehow.


I have no idea i didnt put it up. I logged on one day and boom there it was.

[JimMcD]

check in your control panel

[WILD BILL]

check in your control panel


I did. I dont know how to put a new one up though.

[JimMcD]

You can build a computer but you can't change your avatar?

[Lones Green]

im pumped to see some workouts in here. nice lifting man.

[WILD BILL]

You can build a computer but you can't change your avatar?


LOL ive never been a forum whore this is all new to me.

[WILD BILL]

im pumped to see some workouts in here. nice lifting man.


Thanks Bro

[North]

same here dude, you got insane strength

[VikingWarlord]

That first post was a MySpace blog, wasn't it?

Jesus, you're strong.

[WILD BILL]

same here dude, you got insane strength

Thanks Bro. Im a strong beliver in Genetics. Either u have it or u dont. I started in oct of 07 after 3yrs off. U can read about it in the new member section i posted. I was 315lb with a 455sq raw 315bp raw and a 465dead. And just after 3months im lifting more than I ever had in my life and yes im natural. I just EAT EAT EAT. Since then im down to 290lbs with a 750sq(equiped) a 495bpx2 (shirted) 395RAWx1 and a roughly 605 dead havent maxed out yet will on tues though.


That first post was a MySpace blog, wasn't it?

Jesus, you're strong.

LOL ya. I put my training log on there n then just copy n paste much easier lol.

[Lones Green]

whats your myspace address dude? ill send you an add

[WILD BILL]

December 23, 2007 - Sunday

Dynamic Effort Bench Day
Category: Sports


Dynamic Effort Bench Day BW 295lbs

Working on speed bench today.

Bar x 15reps
135x10


Added Carpet on my chest

225x5
225x5
225x3
225x3
225x3
225x3
225x3
225x3


Moved to floor presses with chains

135x10(+8chains)
135x10(+8chains)
135x10(+8chains)
135x9(+8chains)


Rolling DB extentions

3sets x 10reps

Hammer curls

3sets x 10reps

Tate Presses

3sets x 10reps

Cable Curls

3sets x 10reps

Lat pulldowns

3sets x 10reps

Face Pulls

3sets x 10reps

Today felt good. Hammered my tris n bi's today.

Lift Hard, Lift Strong, Lift Heavy

[WILD BILL]

whats your myspace address dude? ill send you an add


Ill just send u an add

[VikingWarlord]

LOL ya. I put my training log on there n then just copy n paste much easier lol.

You do what you gotta do.

[Lones Green]

rolling DB extensions with mini bands gotta be my favorite tri exercise.

[WBBIRL]

Crazy **** in here man, your a freak for sure.

Will be very interesting to see how your log goes, I'm watching a few other logs of people training West Side as I'm probably going to start training that way after I cut a little

[WILD BILL]

Crazy **** in here man, your a freak for sure.

Will be very interesting to see how your log goes, I'm watching a few other logs of people training West Side as I'm probably going to start training that way after I cut a little


Thanks Bro, hope ur training goes well

[WILD BILL]

December 25, 2007 - Tuesday

Maximum Effort Squat Day
Category: Sports


Maximum Effort Squat Day BW 289lbs : (

Went in lifted today. I feel like absolute **** though. I have a headache, cant breath with a deep chest cough, stuffed up nose, whole body aches and ive thrown up 2x now. But nothing is going to keep me outa the gym and i mean NOTHING!!!!!!!!!!!!!

Started with suspended squats with the 60lb cambered bar suspended at 39in. All lifts today were done RAW just a belt.

Bar x 10reps
150x8
240x5
330x3
420x2
510x1
510x1


These really wore me out.

Moved to back attack

3sets x 10reps

Prison Abs

3sets x 10reps

Reverse Hyper

3sets x 10reps

That was all I did today. Im gona stay home and rest as much as I can and take as much Vitaman C and IB Profun as my body will let me. Hope everyone had a wonderful x-mas and got everything they wanted. I had a good day except the one thing id really like for x-mas is a certain girl that cant be here today, u know who u are : )

Lift Hard, Lift Strong, Lift Heavy

[WILD BILL]

December 27, 2007 - Thursday

Max Effort Bench Day
Category: Sports


Max Effort Bench Day BW 284lbs

Got a new Katana Shirt from Titan so I wanted to try it out.

All lifts are raw

45lb bar x 20
135x10
225x5
315x3


Put the shirt on, way diff than the titan fury ive been using.

405x3 (2board)
455x1 (1board)
495x1 (1board n missed : (
495x1 (1board smoked it : )
545x1 (1board n missed, shirt really dug into me but i figure ill get into it every other week and start to feel the groove n feel more comfortable)


Took the shirt off and did a few reps RAW

315x8

Moved to accesory work

DB Bench

65lb DB's in each hand x 20reps
80lb DB's x 15reps
95lb DB's x 10reps


Skull Crushers

75lbs x 15reps
125lbs x 8reps
95lbs x 13reps
95lbs x 11reps
95lbs x 9reps


Lat Pulldowns

170lbs x 4sets x 10reps

Hammer curls

45lb DB's in each hand x 4sets x 10reps

Tricep pushdowns

60lbs x 4sets x 10reps


Thanks to Roy, Juan, Higgs and Mark for helping me out today. U guys wont let me give up and always make me feel like a HUGE PUSSY lol.

[WILD BILL]

December 29, 2007 - Saturday

Dynamic Effort Day
Category: Sports


Dynamic Effort Squat Day BW 284lbs

Used the 60lb cambered bar again today. Helps me with learning to stay real tight in the squat. Did box squats today.

13 1/2in box All lifts RAW

Bar x 10reps
150x8
240x5


14 1/2in box All lifts RAW

330x2
420x2


15 1/2in box Threw on briefs for one set then added my squat suit w/ straps down

420x2
510x2
560x2
560x2
560x2
560x2
560x2
600x1


Lifts felt really good today. Box was nice and low about 2-3in below my squat depth.


Back Attacks

1 set of 10 w/ 2-45 plates plus two purple minis

2 sets of 10 w/ 3-45lb plates plus two purple minis


Laying flat sit ups with 20lb kettle bell behind my head

3sets x 10reps


Day felt good. Lifts are improving and cant wait for my 1st meet on Feb 23rd.

Lift Hard, Lift Strong, Lift Heavy

[WILD BILL]

December 30, 2007 - Sunday

Dynamic Effort Bench Day
Category: Sports


Dynamic Effort Effort Bench BW 286lbs

Once again spped day for bench bothered me but this is what I did today.

45lb Bar x 20reps
135x10
135x5(+6chains)
135x5(+10chains)
135x5(+10chains)
135x5(+14chains)
135x5(+14chains)
135x5(+14chains)
135x5(+14chains)
135x5(+14chains)



I think im going to do speed everyother week and on the day I dont do speed im going to try some 5x5 sub max effort stuff but not for speed. See if that helps my shoulders at all.

Lat pulldowns

4sets x 10reps

Hammer curls

4sets x 10reps

Lift Hard, Lift Strong, Lift Heavy

[WILD BILL]

January 1, 2008 - Tuesday

Maximum Effort Squat Day
Category: Sports


Maximum Effort Squat Day BW 285lbs

Today we did Squats with the Safety Squat Bar (65lbs) off a 15in box.

Lifts were RAW

Bar x 10reps
155x8
245x5
335x3
425x2
475x1


Put on suit left straps down

515x2
565x1
605x1


2nd movement Racked deadlifts off the 1pin with quaded minis.

135x5(conv)
225x3(conv)
225x3(sumo)
315x2(conv)
315x2(sumo)
405x1(conv)
405x1(sumo)
495x1(missed)


Back Attacks

2plates + 2 purple minis x 10reps

3plates + 2 purple minis x 10reps

4plates + 2 purple minis x 8reps


GHR

2sets x 10reps w/ bw


Prison abs

120lbs x 10reps x 3sets

Lift Hard, Lift Strong, Lift Heavy

[WILD BILL]

January 3, 2008 - Thursday

Max Effort Bench Day
Category: Sports


Max Effort Bench Day BW 287lbs

Floor presses w/ quaded minis

Bar x 10reps
135x8
225x3
315x0(missed lockout)
275x1
295x1
315x0(missed lockout)
225x5


Racked lockout, last 8in of lockout

Bar x 10reps
135x10
225x3
315x3
405x3
465x1
465x0(missed)


Overhead Press with 3in thick bar

Bar x 10reps
135x8
225x3
225x3
225x1

Really need to work on overhead 1st time doing this movement in almost 4yrs.


One-arm DB rows

120lb x 10reps
160lb x 8reps
210lb x 4reps w/ right arm, 0 reps with left ?


Face Pulls

2 sets w/80lbs x 10reps


Lat Pulldowns (Strict form no swinging ****)

150lbs x 10reps
200lbs x 10reps
200lbs x 8reps


Prob gona go in 2marow in do more tri, bi and shoulder work.

Lift Hard, Lift Strong, Lift Heavy

[Lones Green]

OHP's are rough dude, nice work.

[WILD BILL]

January 4, 2008 - Friday

Max Effort Bench Day Cont.
Category: Sports


Max Effort Bench Day Cont. BW 289lbs

Went in and finished my accesory stuff w/ Dane.

Face Pulls

3sets x 10reps

Tate Presses

3sets x 10reps

Rolling DB Extentions

3sets x 10reps

Thick Bar BB curls

4sets x 10reps

Cable Curls

4sets x 10reps

Shoulder movement w/ Dane dont know what its called

3sets x 10reps

Kettle Bell Flips

Dont know how many I did caught some, missed alot lol.



Lift Hard, Lift Strong, Lift Heavy

[Stumprrp]

sweet stuff man

[WILD BILL]

January 5, 2008 - Saturday

Dynamic Effort Squat
Category: Sports


Dynamic Effort Squat BW 285lbs

Started with the Safety Squat Bar (SSB) off of a 15in Box. Started RAW

65lb Bar x 10reps
155x8
245x5
335x2


Added 160lbs in chains, 80lbs hanging on the chain hangers and 80lbs swinging from the bar. Did 1st set RAW then put on suit left straps down. All weight shown here is the actual weight on the bar so whatever the weight is add the 160lbs chains.

295x2
385x2
435x2
435x2
435x2
435x2
435x2
475x2

Weight felt good. I liked the set up with both swinging chains and chains on the chain hangers.


Moved to Back attack

1plate + 2purple minis x 10reps
2plates + 2 purple minis x 10reps
3plates + 2purple minis x 10reps
4plates + 2 purple minis x 10reps


Glute Ham Raise (GHR)

2sets w/ BW x 10reps


Reverse Hyper

2 sets x 15reps

Today felt good. I feel as if im getting stronger every week. Been kinda stressed out lately n not sleeping well either but the gym and all the guys at the gym make the situation much better n its hard to think what I would do without Powerlifting back in my life.

Lift Hard, Lift Strong, Lift Heavy

[WILD BILL]

January 9, 2008 - Wednesday

Max Effort Squat
Category: Sports


Max Effort Squat Day BW 287lbs

Reverse Band Squats with monster minis off a 15in box

RAW

255x8
345x4
435x3
525x1

Put on suit left straps down n moved to a 16in box still below my parellel

635x1
725x1
815x0 missed
815x0 missed ( had straps up for this one)

Lifts felt good today. 725 went up easy. Mike and Jim said I was relaxing way to long on the box and that i should have touched and went. Both times I got up and off the box but could only get about 1/4 of the way up. Mike and Jim said to just change the way I set on the box with the heavier weight. Jim said if i didnt use the box I woulda prob had the lift. We will see next time.


Moved to deadlifts with suit on. Trying mainly sumo now.

315x3 (con)
315x3(sumo)
405x3(con)
405x3(sumo)
495x1(conv)
495x1(sumo)
585x0(sumo, 3/4 way up)
585x0(sumo, 3/4 way up)

Moved weight down, let Mark crtique my form.

315 x 5sets x 1rep(sumo)
405x1(sumo)
495x1(sumo)
585x0(sumo, 3/4 way up)


Was really pissed off lastnight for not being able to pull 585. Will work on it some more. Left after that really hurt my back on the 2nd attempt of 585. Will rest it and be good to go on sat. Thanks to everyone who helped me lastnight. And Dane BROTHERS DONT SHAKE HANDS BROTHERS GOTTA HUG!!!!!!!!!

Lift Hard, Lift Strong, Lift Heavy

[Ben Moore]

Nice work big man!

[WBBIRL]

Re****ENdicilous man, these are some inspirational workouts for sure! Your a physco haha

[Lones Green]

i'm not believin your squats man. so impressive.

[Sidior]

Impressive RB work. Dang that avatar is large though.

[WILD BILL]

Nice work big man!


Re****ENdicilous man, these are some inspirational workouts for sure! Your a physco haha


i'm not believin your squats man. so impressive.


Impressive RB work. Dang that avatar is large though.

Thanks guys, i guess my workouts are so crazy cause at my gym I feel like a p**sy LOL. With mark and scott there i have to work my a** off. Mark hit a RB Squat of 1045lbs and scott hit a 1125 I think. So being around these guys always makes u feel like u can NEVER BE STRONG ENOUGH

[WILD BILL]

January 10, 2008 - Thursday

Max Effort Bench Day
Category: Sports


Max Effort Bench Day BW 288lbs

RAW Bench

45lb bar x 20reps
135x10
225x5
275x4

Threw on shirt

315x3(no touch)
405x1(1board)
455x1(1board)
495x1(1board)
545x1(1board PR)
555x1(2board PR)
495x1(2board)

Felt great to hit some PR's in the bench. 2nd time ive worn my new shirt, starting to get the groove n feel for it.


Reverse Green Band Bench RAW

225x10
315x5
405x3
465x1(had help getting it up though)
315x14


Tonight was a great night, the 545 went up real smooth. 555 hit the rack on the way up but still locked it out. Thanks to everyone for the help tonight (Juan,Jim,Mike,Higgs)

Will hit the gym 2marow for accesory work

Lift Hard, Lift Strong, Lift Heavy

[bigmoney]

strong as **** in here man. Very fortunate to lift with one of the best clubs around

[WILD BILL]

strong as **** in here man. Very fortunate to lift with one of the best clubs around


Thanks bro, And ya ur telling me. This team is prob the strongest team on the west coast.

[WILD BILL]

11 Jan 2008

Max Effort Bench Cont.
Category: Sports


Max Effort Bench Cont. BW 287lbs

Finished my accesory work

Face Pulls

4sets x 10reps


Rolling KB extentions

4sets x 10reps


Hammer curls

4sets x 10reps


Tri-cep pushdowns

4sets x 10reps


3way Shoulders

3sets x 10reps


Barbell Curls

4sets x 10reps



Lift Hard, Lift Strong, Lift Heavy

[WILD BILL]

12 Jan 2008

Dynamic Effort Squat
Category: Sports


Dynamic Effort Squat Day BW 282lbs

Safety Squat Bar (SSB) squats off a 15in box.

RAW

155x8
245x5
335x4
425x2


Put on Metal Pro Briefs

475x2
515x2
515x2
515x2
515x2
515x2
515x5


Lifts felt great today despite my lower back issue. It hurts to bend to my left side and to set down but doesnt hurt squating 500+lbs (Go figure?)


Back Attack

1plate + 2minis x 10reps
2plates + 2minis x 10reps
3plates + 2minis x 10reps
4plates + 2minis x 8reps


Reverse Hyper

2sets x 15reps

Lower back now started to hurt. Cut the session short, but still felt productive.

IF YOU AINT HURTING, BLEEDING OR CRYING YOUR NOT WORKING HARD ENOUGH!!!!!!!!!!!!!!!!!!!!

[WILD BILL]

January 15, 2008 - Tuesday

Max Effort Squat Day
Category: Sports


Max Effort Squat Day BW 286lbs

Finally went back to a straight bar this week.

15in box squats all RAW

145x8
235x5
325x3
415x2
465x1
505x1

Put on Metal Pro Briefs

555x1
595x1
645x1
685x0(form issue)
685x1
735x0(missed)
645x1

685 felt way easy but missed the 735, dont know what the prob was. Will deff hit it next time i come back to it : )


Despite the back prob decided to hit deadlift.

Deads off the 4pin but standing on 2boards, all lifts RAW just belt.

225x5 + 80lb chains
315x5 + 80lb chains
315x5 + 120lb chains
405x 2 + 120lb chains
495x2 + 120lb chains
495x0 + 160lb chains (got this 3/4 of the way up couldnt lock it out)

1st 2 sets did conv and sumo, on 3rd set tried sumo n felt it in my back, went back to conv and no problems, go figure?


Back Attack

1plate + 2minis x 10reps
2plates +2 minis x 10reps
3plates + 2minis x 10reps
4plates + 2minis x 10reps


Prison Abs

5sets x 15reps


Today felt good. Pissed off i didnt get the 735, I shoulda had that. Meet is now only 5wks away. My 1st meet in over 4yrs cant wait to hit that platform again.

IF YOU AINT HURTING, BLEEDING OR CRYING YOUR NOT WORKING HARD ENOUGH!!!!!!!!!!!!!!!!!!!!

[Lones Green]

nice squats and deads man

[WILD BILL]

nice squats and deads man


Thanks Brother

[Stumprrp]

huge numbers man and gl at the meet

[WILD BILL]

huge numbers man and gl at the meet

Thanks man, cant wait for the meet

[Hatred]

You really are going to make Elite in the 275's.
You hit an 815 squat, right?
pulling about 600?
Benching 550?
That's 1965 Jesus dude. Come back from a 4 year hiatus and hittin Elite in your first meet is almost a damn certainty!
**** you.

[WILD BILL]

You really are going to make Elite in the 275's.
You hit an 815 squat, right?
pulling about 600?
Benching 550?
That's 1965 Jesus dude. Come back from a 4 year hiatus and hittin Elite in your first meet is almost a damn certainty!
**** you.

Didnt get the 815. But Mark said his best box squat in briefs was 775 and he squats 1003, and i hit a 685 in briefs. Mark thinks im good for 800+ at the meet. Pull im not to sure of. At least a 585 and hoping to bet the 550 bench. Hit a 555 with a 2board.

[WILD BILL]

January 16, 2008 - Wednesday

Cont of Max Effort Squat
Category: Sports


Max Effort Squat Cont BW 282lbs

chuck row

10x10

Sled drag

150ft x 8(4 forward 4 backward)

GHR

4 x 10 w/ BW


GHR sit up

4 x 10

KB flip

Much Better this week caught almost all of them

Fukd around with Dane throwing a tire and a 25lb Med Ball

IF YOU AINT HURTING, BLEEDING OR CRYING YOUR NOT WORKING HARD ENOUGH!!!!!!!!!!!!!!!!!!!!

[JimMcD]

Didnt get the 815. But Mark said his best box squat in briefs was 775 and he squats 1003, and i hit a 685 in briefs. Mark thinks im good for 800+ at the meet. Pull im not to sure of. At least a 585 and hoping to bet the 550 bench. Hit a 555 with a 2board.

You don't want to let me outpull you in this meet. Trust me on this. Hoss will never stop calling you Tina. You gotta do better than 585 or I will tho.

[WILD BILL]

17 Jan 2008

Max Effort Bench Day
Category: Sports


Max Effort Bench Day BW 287lbs

Bench RAW

135x10
225x5
315x3

Put on Shirt

405x1(2board)
495x1(2board)
585x0(3board)
545x1(2board, hit rack on way up and they pulled it)
545x1(2board)

Pissed about 2nite. Just felt way off. Shirt didnt feel right, tried new grip placement, trying to squeeze my traps together. a lota things diff tonight but just felt off.


Overhead Log Press, Log was 12 1/2in n Diameter

215x3
235x3
255x1
265x1(PR)
215x5
215x5

It felt good to do a real Log Press again. 1st time with this apparatius in almost 5yrs. And made a PR out of it to boot.


Will go in 2marow to finish the rest of my workout, just felt pissed and off 2nite.


IF YOU AINT HURTING, BLEEDING OR CRYING YOUR NOT WORKING HARD ENOUGH!!!!!!!!!!!!!!!!!!!!

[Sidior]

Damn, killer log work!

[WILD BILL]

Damn, killer log work!

Thanks bro, im going to try in do one strongman movement a week maybe two. But i figure if i wait to get back into strongman till 09 i should have a good amount of strength under my belt.

Goals for Dec 08

squat 1000lbs
bench 600lbs
dead 705

total 2305 weighing under 308lbs

[Lones Green]

Thanks bro, im going to try in do one strongman movement a week maybe two. But i figure if i wait to get back into strongman till 09 i should have a good amount of strength under my belt.

Goals for Dec 08

squat 1000lbs
bench 600lbs
dead 705

total 2305 weighing under 308lbs

1000 squat, nice! better be eating your wheaties my friend.

[WILD BILL]

January 19, 2008 - Saturday

Dynamic Effort Squat Day
Category: Sports


Dynamic Effort Squat BW 286lbs

Did Squats off a 14in Box, 2-3in below my paralell. All lifts had the blue band (290lb at top) and 200lbs of chains.

RAW

Bar x 5 (plus Blue band)
155x5(plus blue band)
245x3(plus Blue Band n Chains)
335x2(plus blue band n chains)

Added Metal Pro Briefs

425x1(plus blue band n chains)
335x2(plus blue band n chains)
335x2(plus blue band n chains)
335x2(plus blue band n chains)
335x2(plus blue band n chains)
385x2(plus blue band n chains)

Added suit (straps down)

425x1(plus blue band n chains)
475x1(plus blue band n chains)PR-roughly 945lbs at the top.

Added the straps

515x0(plus blue bands n chains) Missed this, relaxed on box but still no excuse. Will hit this next time.

1st few sets felt off, form was all over the place. By 5th set was in my groove. Need to get used to squating with straps up b4 the meet which is n 5wks.


Straight Leg Deadlift RAW

135x5
225x5
315x5
365x5
405x5


Strongman Event (Superyoke)

400x1(80ft)
500x1(80ft)
600x3(picks only)
700x1(50-60ft)PR

Felt good havent done these in little over 4yrs.


Today felt great. Lifts felt strong and other than the straps up thing I feel ready for an 800lb squat at the meet. And I hit 2PR's today!!!!!!!!


Thanks to everyone for helping out today. Everyone looked good today and everyone keeps getn stronger. TST is on its way to being the strongest gym in the United States. And Dane keep up the good work, u keep me on the run to stay one rep ahead of u. I cant let u out lift me in all 3lifts lol.


IF YOU AINT HURTING, BLEEDING OR CRYING YOUR NOT WORKING HARD ENOUGH!!!!!!!!!!!!!!!!!!!!

[WILD BILL]

January 29, 2008 - Tuesday

Max Effort Day
Category: Sports


Max Effort Squat Day BW 281lbs

Hurt my back last sunday. Jammed my SI Joint n messed up my L-5 lumbar. Took all last week off from lifting. Went to the chiropractor 4x last week n went yesterday and will go again 2marow. So today I went real easy.

Box Squat 15in Box RAW

135x8
225x6
225x5
225x5
225x5
225x5


Purple Band Good Mornings

4sets x 10reps


Reverse Hyper

4sets x 10reps


GHR

1set x 10reps (couldnt do anymore back was done)


Back was better than I thought. Gona go heavy on Sat n see hpw it feels. Gona see the chiropractor again 2marow n see how my back is after squating.

IF YOU AINT HURTING, BLEEDING OR CRYING YOUR NOT WORKING HARD ENOUGH!!!!!!!!!!!!!!!!!!!!

[Stumprrp]

good **** man!

[WILD BILL]

February 1, 2008 - Friday

Max Effort Bench
Category: Sports


Max Effort Bench Day BW 285lbs

Didnt shirt up tonight. Still going light cause of back.

Full motion Bench RAW

135x15
225x10
315x6
365x1
385x1
405xmiss

Added 2board

365x5
395x1
405x1

Full motion Bench

275x10
275x10
225x10


Standing Over Head Press (stricted)

135x10
185x8
225x5
225x4


Rolling KB extention

3sets x 10reps


Hammer curls

3sets x 10reps


Tonight felt good. No pain in back. Will go heavy this Sat if back allows. Next week will suit up full gear n shirt up. 3wks till meet.

IF YOUR NOT BLEEDING, CRYING OR HURTING YOU NOT TRAINING HARD ENOUGH!!!!!!!!!!!!!!!!!!!!!

[WILD BILL]

February 2, 2008 - Saturday

Dynamic Effort Squat
Category: Sports


Dynamic Effort Squat BW 283lbs

Started with Box squat off 13in box

RAW

155x10
245x8

Added 120lbs in chains(60pr side) Moved to 15 1/2in box

245x4(+chains)
335x4(+chains)
425x2(+chains)

Added Metal Pro Briefs

425x2(+chains)
515x2(+chains)
515x2(+chains)
515x2(+chains)
515x2(+chains)
515x2(+chains)

Back felt ok.

Good Mornings with purple Band

4sets x 10reps (this killed my lowerback)

Prison Abs

3sets x 15reps

Today was ok. Back still tweaked a bit. Going to chiropractor on monday. Havent gone heavy in 2wks n i can feel it. Will be back to old self soon.

IF YOU AINT HURTING, BLEEDING OR CRYING YOUR NOT WORKING HARD ENOUGH!!!!!!!!!!!!!!!!!!!!

[WILD BILL]

February 5, 2008 - Tuesday

Max Effort Squat
Category: Sports


Max Effort Squat Day BW 286lbs

Used Safety Squat Bar to a 13in Box with small foam

RAW

135x5
245x5
335x3
425x2

Put on Briefs

515x2
565x2
605x1
655x1

All lifts felt really strong n didnt hurt back at all. Went to about 2in below my paralell.



Deadlift with briefs. 1st time n almost a month doing deads.

135x5
225x5
315x5
315x5
315x5

Stopped there will go heavier next week. Didnt hurt my back but just playing it safe.



Good Mornings with purple band.

4sets x 10reps

Felt alot better than last week.



GHR

2sets x 10reps



Sit ups on GHR

3sets x 10reps

Backs starting to feel better. Will see next week how it feels going heavier n see if im gona do the meet.

IF YOU AINT HURTING, BLEEDING OR CRYING YOUR NOT WORKING HARD ENOUGH!!!!!!!!!!!!!!!!!!!!

[Stumprrp]

great job man

[WILD BILL]

great job man

Thanks Brother

[WILD BILL]

February 7, 2008 - Thursday

Max Effort Bench
Category: Sports


Max Effort Bench BW 289lbs

Bench Press RAW

45lb bar x 15reps
135x10
225x5
315x2

Put on Shirt

405x2 (2board)
495x0 (touched chest n was about to lift and spotter took it, no idea why but i was pissed)
495x1 (easy)
525x1 (easier than 495)
545x0 (Touched chest n lost groove)
545x1 (New PR felt gr8)

Stopped there tonight will do accesory work 2marow.

IF YOU AINT HURTING, BLEEDING OR CRYING YOUR NOT WORKING HARD ENOUGH!!!!!!!!!!!!!!!!!!!!

[bigmoney]

congrats on the PR Bill, what kind of shirt was that in?

[WILD BILL]

congrats on the PR Bill, what kind of shirt was that in?

Thanks Bro, it was a single ply Titan Katana

[Stumprrp]

sick man!!! i just bought a f6!

[WILD BILL]

sick man!!! i just bought a f6!


There a reason u bought the f6 n not the katana?

[Stumprrp]

reccomended

[WILD BILL]

reccomended

Oh ok. I used the f6 my 1st month at the gym then switched to the katana. When u get a chance bro try a katana its an amazing shirt.

[nhlfan]

there's some heavy weight being tossed around in here! keep up the hard work

[WILD BILL]

there's some heavy weight being tossed around in here! keep up the hard work

Thanks brother appreciate it.

[WILD BILL]

February 10, 2008 - Sunday

Suit test day
Current mood: pissed off
Category: Sports


SO FUKN PISSED OFF TODAY!!!!!!!!!!!!!!!!!!!!!!! IM SURE IVE MADE THE LIST

Suit test Day BW 290lbs

Squat no box RAW

60lb bar x 10reps
150x10
240x5
330x4
420x2

Put on briefs

510x1
600x1

Put on Metal Ace over briefs

690x0 (Long story short I went to deep in suit threw me for a ride. I dumped the weight, I fell backwards knees shot out forwards. When it was all over with me n my back spotter were on the ground along with the weight. He caught the bar in his arms fukd his arms up (sorry Jesse) All 3 spotters tried to grab it but I couldnt stay under the bar. FUKN PISSED OFF NOW!!!!!!!! Will suit test again on tues. Last time b4 the meet. Did 750 2months ago but with just the suit no briefs, thinking this might be to much gear for me so soon.

IF YOU AINT HURTING, BLEEDING OR CRYING YOUR NOT WORKING HARD ENOUGH!!!!!!!!!!!!!!!!!!!!

[BrettC]

sorry to hear the 690 attempt

were you just not use to the briefs and suit at the same time? you always have solid squatting

[WILD BILL]

sorry to hear the 690 attempt

were you just not use to the briefs and suit at the same time? you always have solid squatting

Ya ive only tried the 2 together one other time but off a box and once i set on the box didnt move lol. I think i need to loosen the straps. I think its just binding up on me or sumtn.

[WILD BILL]

February 12, 2008 - Tuesday

SUIT TEST 2 GO AT IT
CATEGORY: SPORTS

Suit Test Again BW 292lbs

Squat No Box RAW

145x5
235x5
335x2

Put on Briefs

415x2
505x1

Put on Suit and loosend straps

595x1 (inch high)
685x1 (inch high)
735x1 (inch high moved weight really fast n felt gr8, this will be my opener)

Abs on GHR

2sets x 15reps

Tonight felt great. Any mental problem I had from sun is gone now. Will open with 740 or so n take 805 as a 2nd n decide at the meet what my 3rd attempt will be.

[Stumprrp]

hell yeah bro!

[WILD BILL]

hell yeah bro!

Thanks bro

[WILD BILL]

February 23, 2008 - Saturday

UPA Powerlifting Meet
Category: Sports


1st meet in over 4yrs and it felt great.

SQUAT
1st attempt - 733lbs (good lift)
2nd - 777lbs (missed cause i leaned forward lol)
3rd - 804.5lbs (good lift)

Bench
1st attempt - 501lbs (good lift)
2nd - 545lbs (good lift)
3rd - 573lbs (good lift)

Deadlift
1st attempt - 501lbs (good lift)
2nd - 585lbs (good lift)
3rd - 622.7lbs (good lift)

Total 2000.2lbs

No age classes at this meet so I competed in the 308lb open class. Weighed in at 292lbs and took 2nd place next to Hoss. We had 4 people in my weight class today all ages.

Will have video of all lifts soon prob within the week.

[Sidior]

2000! Fantastic work at the meet. I can't wait to see the vids.

[WILD BILL]

2000! Fantastic work at the meet. I can't wait to see the vids.

Thanks bro, ya the vids are good. I left alot on the platform but thats ok.

[Chris Rodgers]

Nice work! 8 for 9 is damn good and your first 2000 total!

[WILD BILL]

Nice work! 8 for 9 is damn good and your first 2000 total!


Thanks bro I hope to total elite at my next meet.

[Bupp]

Awesome job. It must feel great to get over that 2000 mark. I know I'm looking forward to 1000 (this year I hope!).

[WILD BILL]

February 26, 2008 - Tuesday

Max Effort Day
Category: Sports


Max Effort Squat Day BW 284lbs

Took it real light today. Had the meet on sat and I also blew my eyes out at the meet so I need to give them time to heal.

Sled Drag

4plates x 2 times around the parking lot.


Back Attack

1plate plus 2 mini bands x 10reps x 3sets


Abs on GHR

10reps x 2sets with BW
10reps x 1set with Purple resiestence Band

That was it for today, will prob do nationals in Columbus, Ohio in April so need to get my traing on track for the next 7wks. 2040lb total time for ELITE!!!!!

I LIKE TO LIFT WEIGHTS TILL THE BLOOD VESSLES IN THE BACK OF MY EYES POP!!!!!!!!!!!!!!!!

[Ben Moore]

Nice man!!!! I'm doing the UPA meet in STL at the end of March.

[WILD BILL]

Nice man!!!! I'm doing the UPA meet in STL at the end of March.

Sweet bro u going to do nationals?

[Ben Moore]

I'm not sure I have enought time between this one and nationals, but we'll see.

[Stumprrp]

awesome job man, ive blew my eyes out too, make sure u let them heal.

[Hatred]

I knew you were going to come back strong.
That's ****ing awesome brother. Congrats, I wish I could have been there to see all of you. Just wasn't in the cards for me.

[WILD BILL]

February 28, 2008 - Thursday

Max Effort Bench
Category: Sports


Max Effort Bench Day BW 284lbs

Bench Press RAW

bar x 25reps
135x15
225x5
315x8

Shoulder n biceps n elbows are still pretty banged up so just took it real light.


Dumbell Bench

100lb DB x 10reps
80lb DB x 20reps
80lb DB x 20reps

That was it for tonight. Also been pretty sick past few days. JIM, PARKER, HOSS, MARK know my deal about today. Sorry about the manpon n the burping guys. What can I say im fat n disgusting : )

I LIKE TO LIFT WEIGHTS TO THE BLOOD VESSLES IN THE BACK OF MY EYES POP!!!!!!!!!!!!!!!!!!

[WILD BILL]

March 4, 2008 - Tuesday

DE Squat 3/1 & ME Day 3/3
Category: Sports


Dynamic Effort Squat 3/1

Did squats today at 24hr fitness LMAO will never go this heavy again.

Did squats off 18in Box

RAW

135x10
225x5
315x5
405x3

Metal Pro Briefs

495x2
585x2
675x2
675x2
675x2
675x2
675x2
725x2

Felt real strong n moved fast. But walking with the weight after not walking out weight in 5yrs was kinda tough.

Ended with 3sets x 20reps on some ab machine there.



Max Effort Day BW 281lbs

Reverse Band Deadlift

315x3
315x3
405x3
495x2
585x1
675x1 (20lb PR)
705x0 (made it up to knees)
705x0 (same made it to knees)
695x0 (same just guess i was tired)

Missed 705 but like we always do at Super Training never miss a lift once at least miss it twice.

Squats on a 12in Box with Large Foam Pad all RAW

240x8
330x5
435x5
510x3

Was pretty spent at the end of this but still did abs.

Abs on GHR

1set x 13reps with purple Band around my shoulders
1set x 15reps with just BW

DOES THIS SUIT MAKE ME LOOK FAT? NO YOUR FACE DOES!!!

[WILD BILL]

March 6, 2008 - Thursday

Max Effort Bench
Category: Sports


Max Effort Bench Day BW 284lbs

Bench Press with Reverse Green Band RAW

135x10
225x10
315x5
405x3
455x1 (20lb PR)
495x1 (60lb PR)

Did something new. Kept Bands but put on shirt. Was really hard to touch but made all lifts touch.

585x1
615x1 (PR cause this is sumtn new lol)

Took shirt off and just did some reps RAW with reverse bands

365x10

Felt really good to hold this weight out infront of me. I feel the the weight was hardest at lockout and that I can get this with no bands. Will prob be doing a bench only meet in 2wks. Will open with 551, 2nd 585 (12lb PR), 3rd 600lb. If I get 600lbs that will be a 27lb PR n just 4wks.

Will do my accessory work 2marow.

DOES THIS SUIT MAKE ME LOOK FAT? NO YOUR FACE DOES!!!!!

[WILD BILL]

March 8, 2008 - Saturday

Dynamic Effort Lower Body
Category: Sports


Dynamic Effort Day BW 285lbs

Deadlift off 3pin but standing on one matt, about mid shin.

315x3
315x3 (plus 80lbs of chains)
405x2 (plus 80lbs of chains)
405x1 (plus 160lbs of chains)
405x1 (plus 240lbs of chains)
405x0 (plus 320lbs of chains)
405x1 (plus 280lbs of chains)

Deads felt pretty strong today


Squat with Blue Bands about 220lbs at the top.

RAW off 14in box (about 3in below my paralell)

55lb bar x 5 (plus bands)
145x3 (plus bands)
235x3 (plus bands)
325x2 (plus bands)

Put on Metal Pro Briefs moved to a 15 1/2in box (still below my paralell)

415x2 (plus bands)
465x2 (plus bands)
465x2 (plus bands)
465x2 (plus bands)
465x2 (plus bands)
465x2 (plus bands)
465x2 (plus bands)
465x2 (plus bands)

1st time using bands in a long time. Feels good to move with tension on the bar again. Moved box up from 14 to 15 1/2 cause it was way to low but thats what i get for squatting with SMURFS today (HOSS, ANDY why u so fukn short?)

DOES THIS SUIT MAKE ME LOOK FAT? NO YOUR FACE DOES!!!!!

[WILD BILL]

March 9, 2008 - Sunday

Accessory work
Category: Sports


Accessory work BW 276lbs (Have no idea how the **** that happend)

DB Shoulder Presses

4sets x 10reps (up to 90lb DB's)


One-arm DB Preacher curls

4sets x 10reps (up to 50lb DB's)


Rolling DB Extentions

4sets x 10reps (up to 50lb DB's)


3way Shoulders

3sets x 10reps (up to 35lb DB's)


Hammer Curls

4sets x 10reps (up to 55lb DB's)


Tate Presses

4sets x 10reps (up to 45lb DB's)



Lots of accessory tonight but it felt good.

[WILD BILL]

March 11, 2008 - Tuesday

Max Effort Sqt Day
Category: Sports


Max Effort Squat Day BW 281lbs

Box Squats off 16in Box

RAW

55lb bar x 10reps
145x8
235x5
325x3
415x2

Put on Metal Pro Briefs

505x2
595x2
685x1

Put on Metal Ace Suit straps down no knee wraps

775x1 (PR and one hell of a GRINDER lol)


Back Attack

1plate plus 2 purple minis x 10reps
2plates plus 2 purple minis x 10reps
3plates plus 2 purple minis x 10reps


Prison Abs

130lbs x 15reps x 3sets

That was it for today and it felt great to get that 775box in just briefs n suit bottoms.



DOES THIS SUIT MAKE ME LOOK FAT? NO YOUR FACE DOES!!!!!

[Lones Green]

nice job on pushing through on that 775 man, i saw the vid on jackass's log. also, the video of you smoking....hahahaha

[WILD BILL]

nice job on pushing through on that 775 man, i saw the vid on jackass's log. also, the video of you smoking....hahahaha

Thanks bro, lol ya needed to expand the lungs b4 that 775 lol. BTW i might be moving to KY.

[Lones Green]

Thanks bro, lol ya needed to expand the lungs b4 that 775 lol. BTW i might be moving to KY.

for real? that'd be cool, what city? there are some good lifters in KY. if you do, we'll meet up and talk about how fat i am, and get a few workouts in.

[WILD BILL]

for real? that'd be cool, what city? there are some good lifters in KY. if you do, we'll meet up and talk about how fat i am, and get a few workouts in.


Ya sent my resume in for a job and so far im #1 for the job. If i get it I could be there as soon as July or Aug. 1st few months im there it would be in La Grange outside Louisville, but Id have to relocate to Central Western, KY. Good stuff I like talking about how fat I am, can I smoke between sets.

[Lones Green]

Ya sent my resume in for a job and so far im #1 for the job. If i get it I could be there as soon as July or Aug. 1st few months im there it would be in La Grange outside Louisville, but Id have to relocate to Central Western, KY. Good stuff I like talking about how fat I am, can I smoke between sets.

smoking between sets is totally acceptable. i have an aunt who lives in louisville, pretty cool town.

[Stumprrp]

on a serious note, id reconsider the smoking thing man haha

that 775 was sweet.

[WILD BILL]

smoking between sets is totally acceptable. i have an aunt who lives in louisville, pretty cool town.


Sweet, dont worry though I always go outside to smoke. Ya i was there a month ago, to much of a big city for me but i was staying in La Grange. If I do move to western ky Ive decided on Bowling Green.

[WILD BILL]

on a serious note, id reconsider the smoking thing man haha

that 775 was sweet.


LOL ya I love smoking though, I do wana get back into strongman and if i do I will have to quit smoking cause I need the lungs for that. Its not really worlds strongest man anymore its worlds strongest athlete.

[WILD BILL]

March 13, 2008 - Thursday

Max Effort Bench Day
Category: Sports


Max Effort Bench Day BW 282lbs

Bench Press Full ROM RAW

45lb bar x 20reps
135x10
225x5
275x3
315x1

Put on shirt Benched off 2board

405x3
495x2
545x1
575x1

All lifts felt good tonight, sleeves need to be taken in about 1/2in. Weight is coming down way to fast. Will not mess with shirt though till after nationals.


Chain Press, 45lb bar plus 200lbs of chains no reg plate weight. Helps with stablizing your bench press.

245 x 2reps x 5sets
245 x 2reps x 5sets
245 x 2reps x 5sets

You unrack weight bench press 2x rack it and immediately unrack it and bench again and u do that 5x for a total of 10reps, relax for a min or 2 and do it again.


McDonald Presses

45lb Bar with a 16kg KB swinging from the bar with a mini band on each end.

5reps x 4sets

This was all over the place but really made u work ur stability muscles.


Will do accessory work 2marow.


DOES THIS SUIT MAKE ME LOOK FAT? NO YOUR FACE DOES!!!!!

[WILD BILL]

March 15, 2008 - Saturday

Dynamic Effort Squat
Category: Sports


Dynamic Effort Squat BW 279lbs

Box Squat off 12in box with foam pad (total 17in) Plus Blue bands (220lbs at top)

RAW

145x6 (Plus blue bands)
235x5 (Plus blue bands)
325x3 (Plus blue bands)

Put on Metal Pro Briefs

415x2 (Plus blue bands)
465x2 (Plus blue bands)
465x2 (Plus blue bands)
465x2 (Plus blue bands)
465x2 (Plus blue bands)
505x2 (Plus blue bands)
505x2 (Plus blue bands)
505x2 (Plus blue bands)
505x2 (Plus blue bands)

Squats felt great today, feel like im getting stronger every week.


Back Attack

3plates plus 2 mini bands
10reps x 3sets


Prison Abs

15reps x 3 sets



Was a good day today, everyone was real strong today. Great job JIM, JIM, MIKE, HOSS, RICHARD.



DOES THIS SUIT MAKE ME LOOK FAT? NO YOUR FACE DOES!!!!!!

[Stumprrp]

silly workouts

[Detard]

March 15, 2008 - Saturday

Dynamic Effort Squat
Category: Sports


Dynamic Effort Squat BW 279lbs

Box Squat off 12in box with foam pad (total 17in) Plus Blue bands (220lbs at top)

RAW

145x6 (Plus blue bands)
235x5 (Plus blue bands)
325x3 (Plus blue bands)

Put on Metal Pro Briefs

415x2 (Plus blue bands)
465x2 (Plus blue bands)
465x2 (Plus blue bands)
465x2 (Plus blue bands)
465x2 (Plus blue bands)
505x2 (Plus blue bands)
505x2 (Plus blue bands)
505x2 (Plus blue bands)
505x2 (Plus blue bands)

Squats felt great today, feel like im getting stronger every week.


Back Attack

3plates plus 2 mini bands
10reps x 3sets


Prison Abs

15reps x 3 sets



Was a good day today, everyone was real strong today. Great job JIM, JIM, MIKE, HOSS, RICHARD.



DOES THIS SUIT MAKE ME LOOK FAT? NO YOUR FACE DOES!!!!!!

Crazy squatting dude! I actually laughed when I read that quote at the end lol. Your a strong mofo

[WILD BILL]

silly workouts


LOL i know there silly but im a big silly billy

[WILD BILL]

Crazy squatting dude! I actually laughed when I read that quote at the end lol. Your a strong mofo

Thanks bro, and ya anything chris farley makes me laugh.

[WILD BILL]

March 18, 2008 - Tuesday

Max Effort Squat Day
Category: Sports


Max Effort Squat Day BW 280lbs

Reverse Band Box Squats off 16in Box

Raw

240x6
350x5
440x3

Put on Metal Pro Briefs

530x2
620x1

Put on suit left straps down

710x1
800x1

Put straps up

850x0 (Got loose on box)
850x1 (Moved pretty fast and about a 75lb PR)
880x0 (Got about half way up and got stuck, always getting stuck in the same spot, for missing it Mark punished me)
710x3
710x3

Squats felt great, hit a big PR and will hit 880lbs next time. The group that I lifted with tonight was awesome. Thanks to everyone for the help tonight.



Deadlifts Raw

185x3
315x2
315x2
315x2
405x1
405x1
495x0 (felt hard as hell LOL I guess i was just spent)

[Lones Green]

nice squats man, 850 is nuts, i hate you haha

[WILD BILL]

nice squats man, 850 is nuts, i hate you haha

thats ok I HATE MYSELF lol

[WILD BILL]

March 23, 2008 - Sunday

APA Bench Press Meet
Category: Sports


Had a Bench Press Meet yesterday here in sacramento.

Weighed in at 282lbs

Bench Press

1st Attempt - 550lbs
2nd Attempt - 585lbs (Missed Lockout)
3rd Attempt - 585lbs (Missed Lockout)

It was an ok day, I really thought I had a 600lb bench in me. It was a good meet to do a month b4 Nationals. Bench Press is by far my weak lift and I know I need to work on my lockout strength big time. On both 585 attempts i was about 6in from lockout and on the 3rd it went into the racks. For my age n weight I set the new World Record in the Bench Press in the American Powerlifting Association.

Wana say thanks to Mark, Jim M, Jim S, Hoss, Big Roy for all helping me out yesterday, I would have never gotten this far without all there help and support. Also good job to Chris for ur first meet, u did a great job and Itll be cool to see what kind of numbers u get up next time. Great job to Hoss’s nephew he was only 13 I think and did a great job hopefully he sticks with the sport.

Also pulled sumtn in my neck and back. Will go to chiro on mon and see whats up. I cant sneeze or cough cause if i do it feels like im getting hit with a baseball bat.

[Lones Green]

wow, a world record. thats great to hear buddy.

[Sidior]

wow, a world record. thats great to hear buddy.

:withstupi:

What shirt are you benching with btw?

[Detard]

Congrats man. Thats awesome.

[WILD BILL]

wow, a world record. thats great to hear buddy.

Thanks bro, hey where u live again? Cause i might be moving to Bowling Green , KY.


:withstupi:

What shirt are you benching with btw?

A single Ply Titan Katana


Congrats man. Thats awesome.

Thanks bro

[Lones Green]

Knoxville, TN

[WILD BILL]

March 25, 2008 - Tuesday

Max Effort Squat
Category: Sports


Max Effort Squat Day BW 284lbs

Box Squats off 16in box (1in belowe my parallel)

RAW

65lb bar x10reps
155x5
245x5
335x3
425x2
515x1

Add Metal Pro Briefs

605x1
695x1(New PR in just Briefs)

Add Metal Ace Squatter Straps up no knee wraps

785x0 (Got way to loose on box)
785x1 (New PR and box was 1in lower than my old PR)

Squats were ok, still not happy until I can Box Squat over 800+lbs.


Back Attack

2plates and a quarter plus 2 mini bands x 10reps x 4 sets


Zercher Squats out of rack

225x10
225x10
275x10

These completely killed my quads, hips and ass. Good lift though, works the movement where i get stuck in my squats.

GHR Abs

15reps x 2sets at BW

[Sidior]

Real strong squatting.

[Lones Green]

Real strong squatting.

i second this.

[Ben Moore]

Nice!!! Just the motivation I need going into Saturday!

[WILD BILL]

Real strong squatting.

Thanks Bro


i second this.

LOL thanks man


Nice!!! Just the motivation I need going into Saturday!

LOL im sure u could find better motivation from Jackass or Hoss lol

[WILD BILL]

April 4, 2008 - Friday

My Logs from the past 7days
Category: Sports


Ok didnt have a computer for a few days but here are my logs.

3/27/08 Max Effort Bench

Bar x 20reps
135x10
225x5
315x1

My biceps were in complete pain. Barely able to bench 315. I figure I strained them at the APA Meet. Stopped there and was very pissed off and just went home.



3/30/08 DE Lower body

OK had a Union meeting in the bay so had to lift at 24hr with a buddy.

Deadlifts

some for a few (upto 495lbs)

Abs and hams and called it quits.



4/1/08 Max Effort Squat

Deads

315x3
315x3
405x2
495x2
Put on Inzer Hardcore
585x1
675x0(Stupid jump, 50lbs above my current PR)


Squats off 15 1/2in box (1 1/2in below my parallel)

55x8
145x5
235x3
325x2
Put on Briefs
415x2
505x1
595x1
510x1(Plus 200lbs of chains)
Put suit on straps down
600x1(Plus 200lbs of chains)

16in box with straps up
600x1(Plus 400lbs of chains) NEW PR BY ALOT
510x1(Plus 400lbs of chains)
420x3(Plus 400lbs of chains)

Squats felt great tonight!!!!!!!!!


4/3/08 Max Effort Bench

Gave my arms a good rest but biceps are still killing me

Bench all RAW

Bar x 40
135x10
185x5
225x3
275x3
315x1(Much easier than last week but still alot of discomfort)
405x0(This was off a 3board and i had complete failure in my arms on the way down, I hit 405 RAW off a 1board just 4wks ago)

Dumbell Bench

70lb DB x 15
70lb DB x 15
70lb DB x 20


One arm KB Ext

10reps x 3sets


Hammer Curls

25lb DB x 15 x 2sets
45lb DB x 10 x 2sets


Pulldowns

3sets x 10reps


GHR ABS

3sets x 15reps

Real pissed off about my arms with only 2wks till Nationals. Will shirt up next wk and take some light whts off boards.

[Ben Moore]

Get your head on straight, rest, ice and get ready. You know what you need to do man.

[WILD BILL]

Whats up guys. I know I havent posted in a bit just been really fukn burned out between 2 jobs and lifting. Anways hers a tid bit from nationals till now. Will be more specific like b4 starting next week.

Took 1st in nationals in the Junior 308lb division drug tested.

Ill write a more detailed thread about Nationals later its a very funny story, overslept and almost didnt make it. Lifting started at 9am and I walked in the door 10:15 and was squatting on the platform by 10:30.

Squat
1st- 777lbs (Good) NO Knee Wraps
2nd- 821lbs (Good)
3rd- 865lbs (No lift) I got it all the way down and up and racked it but the judge said I did a small bounce at the top.

Bench
1st- 525 (good)
2nd- 551 (no good)
3rd- 574 (good)

Deadlift
1st- 550 (good)
2nd- 611 (good)
3rd- 650 (no lift) Got it up but couldnt throw my hips forward

Total 2011lbs 5lb pr from Feb, not that good but in Aug ill hit 2100+ and get my Elite total.


I did squat this tues and worked up to a 780lb squat in briefs and suit bottoms no straps off a 16in box. 5lb PR here but the box was an inch lower this time, I attemped a 830lb box squat but just missed it at the top, couldt get my fukn hips forward. But the 830lb moved just about the same as my 775lb box squat 2 months ago so and the 780 popped right up.

Thur - Bench in shirt, tried a 54 double ply katana. Shirt was super tight and brand new so just worked off a 3board. Made it up to 585lbs off the 3board and it moved really quick but stopped there cause bicep is acting up again. BTW 585 is a PR for me off the 3board.

Sat - Since im having problems in the lockout on the squat ive decided to go RAW for the next 3wks on my dynamic effort days. Since the suit and briefs dont really help 6in from lockout I figured it would be a good idea to work my raw strength. Worked up to a 600lb raw squat off a 16in box, attempted 650 but didnt make it, someone put glue on the box : ) Anyways went down to 405 for 5reps for 3sets and i was done.

PLEASE SAY YOUR DICK, PLEASE SAY YOUR DICK!!!!!!!!!!!!!!!!!!!!!!

[WILD BILL]

May 6, 2008 - Tuesday

Max Effort Squat/Dead
Category: Sports


Max Effort Squat/dead BW 290lbs : )

Box squats off 16in box with 65lb giant camberd bar

RAW

65lb bar x 5
155x5
245x3
335x2
425x2

Put on Metal Pro Briefs

515x2
605x1

Put on Metal Ace Squatter straps down

695x1 (70lb PR)
745x1 (120lb PR)


Reverse Green Band Deads

135x5
225x5
315x5
405x1
495x1
585x1
675x0 (Got it past knees but couldnt lock out)


GHR ABS

BW x 3sets x 15reps


Video of 695lb squat - http://www.youtube.com/watch?v=i68wIisawbY

[Lones Green]

nice lifting dude...especailly oversleeping for the meet, haha

[Stumprrp]

hell yeah bro!!! sweet job!! i want to hit 2000 by the time im 21 @ 220. haha i know no shot at all.

[Ben Moore]

Very nice man! Good to see you back on here!

[WILD BILL]

nice lifting dude...especailly oversleeping for the meet, haha

Ya i couldnt belive it. I woke up and almost broke **** i was so pissed. But at least I made it : )


hell yeah bro!!! sweet job!! i want to hit 2000 by the time im 21 @ 220. haha i know no shot at all.

Hey u never know u could have it in u bro. I would never think after just 5months of lifting that id get a 2000+lb total. Ull get it bro.


Very nice man! Good to see you back on here!

Thanks bro, just been so busy lately. Anyways how u been?

[WILD BILL]

May 8, 2008 - Thursday

Max Effort Bench Day
Category: Sports


Max Effort Bench Day BW 293lbs

OK well ill start off saying that bicep problem I had after the APA bench meet is back. Well I had ART today on my arm and it hurt like a mother ****er. Anyways I have 15wks from my next meet in Ohio. The massage women said its a severe sprain with some minor tears but nutn serious. Wants me to lay off upper body for 3wks HAHAHAHAHAHAHA!!!!!!!!!!!!!!! STUPID ****!!

Well with 15wks till next meet im going to see here 3 more times, once a week for the next 3 wks. While seeing here I will not be in my shirt and I will continue to do partial rage of motion benches (pin press, floor press, board press and so on) Will continue all accesory work as well. Figure give it a good 3wks to heal up and get worked on and still have 12wks to train my bench like crazy for the PRO/AM in Ohio in Aug. 600lb BENCH : )

Todays workout

Pin Presses

Bar x 10
225x10
315x5
405x5
495x3


Tricep Pushdowns

4sets x 15reps


Face Pulls

4sets x 15reps


Chest Supported Rows

1plate x 10
2plates x 10
3plates x 10
4plates x 5


Cable Curls

3sets x 10reps


GHR ABS

4sets x 15reps with BW



WILL MAKE 2100lb + TOTAL AUG 22nd

[WILD BILL]

May 10, 2008 - Saturday

Dynamic Effort Squat
Category: Sports


Dynamic Effort Squat BW 290lbs

Squat off 15 3/4in box, all squats done RAW

145x5
235x5
325x3
415x2
505x1
595x1
625x1(30lb PR from last week)
465x3
465x3
465x6

Squats felt great today. 2 more weeks of RAW squats on sat and ill get back to gear on dynamic day.


Back Attack

2plates + 2 mini bands x10reps x 3sets


Box Jumps

30in box 5jumps x 5sets
36in box 5jumps x 3sets
39in box 3jumps x 3sets


GHR ABS

3sets x 15reps w/ BW



Squats felt great today and hit a good RAW PR. The box jumps were fun I havent done those in over 5yrs.

[WILD BILL]

May 13, 2008 - Tuesday

Max Effort Squat
Category: Sports


Max Effort Squat Day BW 290lbs

Box squat off Box with large foam

150x5
240x5
330x3
420x2

Put on briefs

510x2
600x1
690x1

Put on suit bottoms left straps down

780x1
830x1(PR)


Pin Pulls off 2pin (mid shin)

225x5
275x5
315x4
365x4
405x3
495x1
585x1

All very easy pulls but decided to stop there.


GHR

3sets x 5reps


GHR Abs

3sets x 15reps



Squats felt great, deads felt real easy and whole body just feels good.

Video of squat http://www.youtube.com/watch?v=PyNeKH3iDq4

[WILD BILL]

May 15, 2008 - Thursday

Max effort bench day (FUKD UP DAY)
Category: Sports


Max effort Bench Day BW 296lbs

Ok ill start off with my massage today on my arm. So after a bit more work on my arm today turns out its my bicep and my shoulder. It will get better and I have plenty of time till Ohio.

Floor Presses

60lb bar x 10reps
150x10
240x5
330x0

Ok this is where I got pissed off. I could do 315x10reps at the end of a workout a few months ago and this is only a partial movement and I could barely get 1rep. So im just gona lay off bench all together for 3wks and work around this injury. 15wks till Ohio and Im gona use every bit of it. Injury is no exscuse to not train. Work around the injury and get stronger.


Incline Dumbell Press

4sets x 10reps
Stayed light and nothing hurt


Tri-cep pushdowns

4sets x 10reps


Skull Crushers

4sets x 10reps
At the end of the last 2sets close grip pressed for 10reps


Rear delt raises

4sets x 10reps


Lateral raises

4sets x 10reps
Tried shoulder Press all the way down to 10lb dumbells and still hurt my right shoulder. So front delts fine, rear delt is fine, its just my side delt thats giving me a problem.


Chest supported row

4sets x 10reps upto 3plates
Used diff grip on each set.


Well today wasnt that good. Shoulder and bicep are fukn LAME and will take time to repair. With that said will hit the gym 4x a week and hammer the accesory work on thur and sun. Work around the injury and get stronger. I will not become one of the PART-TIME guys because of a little foul up.