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Shangers
02-28-2008, 09:57 AM
My goal:

To get huge swoll biceps and traptacular traps and pectastic pecs. Also, I plan to tan 3x a week so that I look sexy as hell in size extra small tshirts at the club.

Just kidding.

The immediate plan is to compete in a powerlifting meet in the next few months. In the past, I've totalled 1380 competing in the USAPL at 242s(475 squat, 395 bench, 510 deadlift)

I've also competed as a lightweight novice in a NASS strongman show in Boston, MA where I took 2nd and got a sweet trophy for. I'd like to get back into strongman training so you will probably see some strange choices for assistance work. I'd like to try another NASS show but I know I am going to need to put in some serious work on my squat/dead/grip.

My plan:

Mondays: Max Effort Upper Body at Total Performance Sports in Everett, MA. Perhaps the greatest gym ever. A monolift, all sorts of bars, bands, chains, boards, all types of strongman equipment, any strength training toy you could ever want to try, and a large bald man with a goatee and tattoos.

Tuesday: Dynamic Effort lower body at the Zesiger Center at MIT.

Thursday: DE upper @ the Zesiger Center

Friday: ME lower @ TPS with large goateed men.

Diet is going to be relatively liquid. Opticen first thing the morning and post workout. Nitrean right before bed and maybe as a snack. 2 solid food meals for lunch, dinner(whatever crap they have on campus and appeals to me). Also, about 50 beers on friday night as well as an assortment of recreational drugs(just kidding). At large fish oil tab 3x daily, multivitamin, and maybe some glucosamine when my joins start hurting.

I recently started training with dxiw and he introduced me to this site. We've discussed the possiblity of picking a meet and training for it but that hasn't been finalized yet.

Shangers
02-28-2008, 10:03 AM
Thursday: DE bench at 9am

speed bench(all done for triples): bar, 95, 135, 165 for 3 sets, 185 for 2 sets

waited around for dxiw to show up with bands.

speed bench again lol: 95x3, 135x3 for a few sets, 155x3 for 2 sets

rack lockouts(maybe 4inch or so ROM): 225x5, 275x5, 315x5, 365x2 missed a 3rd rep

rows/pullups/some db extensions had to rush off to class.

weighed myself after and was 197 lbs. Probably gonna try to stay around here and compete as a 198.

Brad263
02-28-2008, 03:20 PM
Good luck and that first part got me so ready to flame you big time. I got a good laugh out of it though when you said just kidding. It's so true though so many idiots are like that.

Shangers
02-28-2008, 06:54 PM
Haha, yea Brad. You seem like a dedicated guy. I can't imagine being as meticulous as you are with my diet and workout log. Keep up the good work.

On a side note, diets been fantastic since sunday. That said, I'm gonna let myself cheat tonight and order some wings and pizza and drink a few beers. Woot!

Shangers
03-03-2008, 07:27 PM
ME Bench today:

Was kinda a head case going into the gym today. A good buddy of mine passed away this weekend so I've been kinda out of it. Trying to maintain some normalcy, however, so decided to go ahead and workout.

Bench: bar, 95x5, 135x5, 185x5, 225x5 warmup
2 Board: 275x3, 315x2

Realized it was too much of a pain in the ass to do 2 boards with only 1 spotter and no one to hold the boards, so decided to just do full ROM bench for ME work.

Bench: 275x3, 295x2, 315xmiss :(

Log Press(60 lb log): 110x8, 130x5,, 150x5, 170x5, 200x1
Incline BB: 135x8, 185x8
twinstack rows with rolling thunder handles: 60s, 70s, 80s
pullups/dips/tate presses

Shangers
03-05-2008, 04:26 AM
DE lower body yesterday(tuesday):

power snatches: light weight to warm up. did some full squat snatches for a few reps as well just to get a nice stretch: barx3, 40kgsx3, 50kgx3, 60kgx3x3x3

speed squats: bands(no idea how much these weigh)+135 for a few sets

deadlifts: 3 sets of 8 with 225. It's been a long time since I've pulled conventionally and I'm gonna stick with these and slowly work my way up in weight while keeping the reps high.

SLDL with the 3 inch bar/timed holds with the 3 inch bar: 2 sets or so with each, no idea how much the bar weighs and was just messing aroudn at this point.

bb curls/couple sets of incline curls.

dxiw
03-05-2008, 06:28 AM
Dude, I'm sure you will get the 315 easy next week. That was a solid workout we did.

Shangers
03-06-2008, 05:05 PM
DE binch today:

speed bench: 135 for a bunch of sets, then 155 for more sets. I'm not gud at math so I have no idea how many I did. Started off really slow and rusty but got fast and sexy at the end.

incline bb bench: 135x5, 165x5, 185x5, 205x5, 225x5...ez. I don't like missing a rep or training to failure so I didn't push it. I def had 2 or 3 reps in me though.

pullups: bdywtx8, 25lbs + bdywt x 6, 45lbs + bdywt x 3.5...took off the plate and did 4 more reps with no weight.

rear delts, db tri extensions, forearm stuff, played around with the grippers. Good stuff. Just had 2 scoops of Opticen and some chocolate milk. Perhaps one of the most anabolic compounds known to man.

Shangers
03-10-2008, 05:40 PM
from last friday:

ME lower:
squats: 135, 185, 225, 275, 315x1, 335x1, 350x1
box squats: 225 for 3 sets of 8
few sets of light deads up to like 350 or so.
bb rollouts/decline situps

from today:
ME bench:
flat bb bench: barx5, 95x5 135x5, 185x5, 245x3, 265x3, 275x3x3x2(ouch pulled my left hip flexor really badly during the 3rd rep so missed it), 245x6

log press: 60x5, 110x5, 150x5, 170x5x5

TS row with rolling thunder handles: 70sx8, 80sx6, 90sx5
Pullups: bdywt x 8, 25lbs x 6, 25lbsx5
db extensions/flipped the 650 tire a few times/ran a mile/stretched

bjohnso
03-10-2008, 06:43 PM
Strong stuff in here. 6 pullups with a 45 is certified bad-ass.

Lockout
03-10-2008, 06:54 PM
Z center? Dude, do you go to mit?
what year are you?

Shangers
03-11-2008, 07:25 AM
Yea I do. I split my time between the Z Center and TPS in Everett. I'm a senior.

Shangers
03-11-2008, 07:43 AM
Thanks Bjohnson! I think you misread haha. 25lbs + bdyweight pullups, not 45. I only got 3 reps with 45lbs around my waist, hopefully 4 this week.

I'm about 190-195lbs right now so I expect the pullups to suffer as I try and get closer to 198 for a powerlifting meet I am doing in 6 weeks.

Todays plan(just wanted to write this down, cuz I'm pumped to lift and I need to stop going to the gym not having any idea what I am going to do that day):

5x3 powersnatch to warm up, work up to 70kgs x3(yay red bumper plates)
speed squats: 8x2.
conv deadlift: 3x8
bb rollouts/decline situps
After finishing up the real work, time to roll my sleeves up and do bbcurls in front of the mirror. Then hit various ridiculous bodybuilding poses. Sunglasses, workboots, and MC hammer pants may or may not be worn.

Lockout
03-11-2008, 03:40 PM
Cool, I graduated last year. I was too busy/lazy to train in the Z Center while I was there...(missed opportunity, i guess). But the few times I went, definitely didn't see anybody doing powerlifting stuff. Not sure there's anybody on campus stronger than you :strong:
Anyway, good luck preparing for your meet. I'll keep following along...

Shangers
03-11-2008, 06:00 PM
There are quite a few guys who are stronger than me who lift at the Z. Most of them don't compete though.

Today:
DE lower:

powersnatch up to 60kgsx3 for 3 sets

speed squats to a below parallel box(5 of those aerobic step thingys): barx2, 95x2, 135x2, 155x2, 165x2, 175x2...2 sets each...fast and I was hitting depth which is good if I ever want to do a full meet. :P

speed deads: 135x2x2, 185x2x2 225x2x2, 275x2x2x2

abs/kurls

Really left a lot in the tank today on the lifts but since its speed day, I tried to move the bar faster and faster and improve on my form. Still managed to break a sweat since I was resting about 30-45 seconds between sets. Time to eat and recover.

Shangers
03-13-2008, 10:12 AM
DE upper:

speed bench: 6 sets or so of 95lbs wiht the medium bands doubled over. Tons of tension at the top. Probably a bad idea but oh well.

incline BB bench: 135x5, 165x5, 185x5, 205x5, 225x5, 245x3
seated DB overhead: 70sx8, 75sx8
pullups: 8, +25lbs x 6, +45lbs x 4
tates/rear delts couple sets

Shangers
03-15-2008, 02:47 PM
ME LOWER:

deadlifts: 135, 225, 275, 315, 365, 405, 425....ez. The stupid ass trainer at the Z center told me "no powerlifting unless you use bumpers." Wtf mang so I had to stop. The guy was training someone and teaching him how to DL in the squat rack next to me. I had two thoughts:

1. Who the **** would pay that skinny fat moron to train them?
2. Why do you let the bar drift about 8 inches in front of your legs when you deadlift Mr. Trainer?

Front squats: 135x5, 185x5, 225x5x5
BB rollouts supersetted iwht decline situps: 2 sets
bb kurlz: 2 sets

Shangers
03-17-2008, 05:56 PM
ME UPPER:

flat bench: barx8, 95x5, 135x5, 185x5, 225x5, 255x3, 275x4, 295x2, 315x1, 275x3->dropset to 225x6

2 inch bar clean and press(bar is about 10kgs, very light): 50kgsx5, 60kgsx5, 70kgsx5, 80kgsx5...ouch these hurt my hands and wrists. Curse my girly handstrength.

2 inch bar bent over BB rows: 50kgsx8, 60kgsx8, 70kgsx4...dropped the bar, put on straps and did 5 more reps. Girl hands ftl.

pullups/dips superset: 8/20, 7/20, 7/20. Hmmm...discrepancy between my pulling and pressing strength? Quite possibly.

3 sets of tris -> opticen -> meatball sub. Mmmmmm.

Shangers
03-19-2008, 03:51 PM
DE(sorta) lower:

speed squats: barx2, 95x2, 135x2, 185x2, 225x2...decided to keep going for some reason...

275x3, 315x1. My right hip really stretched out/started hurting after this rep so I spent like 10 mins humping the foam roller on the ground. I pretended the foam roller was a chubby azn girl with pigtails and really went to town.

On a serious note, I really need to find my chucks or get a new pair. Squatting in running shoes is terrible and my feet feel like they are gonna roll over when I spread the floor.

did 225 for 3-4 more sets of 2 for speed werkz.

pullups: 6, bdywt + 25lbsx6, bdywt + 45lbs...2 sets of 5...dropped the 45 lb plate after the last set and banged out 6 more.

bbkurls/bb rollouts/decline situps/humped foam roller some moar. God there were so many chubbilicious MIT womenz at the Z center today it was awesome. My taste in women may be questionable, but at least my test levels are good!

Shangers
03-26-2008, 05:25 PM
Been super casual about the gym lately since I've been traveling a lot and it's spring break. I'm in So Cal atm and finally managed to stop by the local YMCA in my hometown of South Pasadena. Old crappy equipment with plates that don't match and old men and housewives doing bizarre exercises. Sounds like my kinda gym!

Bench: bar, 95, 135, 185, 225x5, 255x5, 275x3x3. The bench would rotate backwards each time I racked the bar. I think they should tighten the bolts or something holding this piece of crap together.

Incline bb: About 45 degrees or so. This was a lot more incline than I am used to and the seat didnt really adjust up or down so unracking the bar each time was like an exciting game where if I won I would be allowed to do my set and if I lost I would tear my rotator cuff. 135x5, 165x5, 185x5, 205x5.

DB rows iwth the 80s, pullups(10,8,7), tates, ran for 10 mins on the treadmill.

Post workout I had a Detour bar since I don't have any protein powder and a double double from In and Out. Mmmmm.

Shangers
04-01-2008, 03:04 PM
Dxiw introduced me to some Doggcrap training methods today. I was impressed and am going to stick with this for upper body days with some heavy benching thrown in so I can maintain my strength. I especially liked the stretching after and think I can benefit from it.

BB bench: bar, 95, 135, 185, 225x5, 255x5, 275x3, 295x2, 295x2, 275x3, 225x11/2/1. The last set of 225 was done rest pause with 15 breaths in between.

30 seconds of stretching my chest with 25 lbs dbs.

Lateral raise: 30sx10, 25sx5, 20sx5, 15sx5 drop set.

30 seconds of stretching my shoulders.

DB extensions: 30sx15/5/2 rest pause.

30 seconds of tricep stretching

BB curls: 65x10/3/3 rest pause.

30 seconds of stretching biceps.

played around with grippers/forearm stuff.

Gonna try not to eat carbs after 6pm and 300+ gms of protein a day.

Shangers
04-07-2008, 08:01 PM
Bleh I've had cross country flights the last two consecutive weekends so my lifting has been suffering. Diet is crap too...whatever fast food in the airports, hotel roomservice or fast food.

Today:

bench: warmed up 255x5, 275x3, 285x3, 225x10
incline db: 80sx5, 85sx5, 90sx5, 95sx5, 100sx3
rows: 4x10
tates: 3x10
pullups/dips superset: 10 reps of each...two times

Was really too pooped ot push it. Gonan try and have a good week nutrition wise and get plenty of rest and try and hit 295x3 next week on bench. Planning ot DL on wed too so gotta get pumped for that.

Shangers
04-19-2008, 12:25 PM
lolcats!

I've been really lazy about updating this log but I have been lifting!

Wednesday:
deadlifts: 135, 225, 315, 365, 405x2, 425x1
front squat: 135x5, 185x5, 225x5, some back sqwats w/ 225
rack pulls(lowest pin hole in the rack): 135, 225, 315, 365x3, 405x3
abz, cardio

Gonna go in and do some light pulls and maybe some binching today.

The deadlift meet is next weekend and I've always done ****ty when tapering the week before so this time I'm just gonna keep doing what I normally do.

Shangers
04-19-2008, 03:24 PM
today:

some speed binches lol: 135 155 etc.
incline BB binch: 95, 135, 165x5, 185x5, 205x5, 225x5, 235x4, 245x3, 225x5
clean and push press: 135, 165x5, 185x3, 205x3, 225x3
db rows/tris/db kurlz/ran a mile

drinkin some jim beam and coke now with my whole rotisserie chicken. booze + meat = anabolic!