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lackie
03-08-2008, 01:50 PM
First time posting a log so here it goes
Training for WPA worlds in May

3-8 Max Bench

135x10
225x6
315x3
405x3 2bd
455x1+1 3bd heavy?

54 rageX db
655x1 2bd
655x2 1bd
700x1 1bd
750x0 1bd spotter pick up at last couple inchs ????? felt pretty easy

JM press
85x10
115x10
135x8

lying band ext
greenx10
greenx10
bluex7

kick back(burnoff)
purple x 8
mini x failure
mini x failue

first kinda heavy bench day in a few weeks taking it easy I hope to be in the 800's in a month. Weighed 324 going to get down to 300 for this next meet then down to around 290

Rusty
03-08-2008, 03:15 PM
Nice pressing! Welcome to WBB, and good luck in May.

lackie
03-10-2008, 06:19 PM
3-10 back, traps, 4-arms

pulldowns widegrip
120x10
170x10
200x6

pulldowns narrow rev grip
170x8
190x8
200x6

db chest supportrows
60'sx8
80'sx8
80'sx8

shrugs
80'sx10
80'sx15
80'sx15

band pullaparts
minix10
mini x failure
mini x failure

wrist curls
60'sx8
60'sx8

wrist rolls x 2

starting to come into it slowly. back felt good but 4arms hurt as always.

lackie
03-11-2008, 06:01 PM
3-11 speed nite

bp
135x10
185x10
225x10

225x3 9sets 3 grips purplebands

incline press DB

100'sx15
100'sx9

pushdowns med. grip
60x20
80x10
100x7

band pushdowns (burnoff)
mini x failure
" X "

hammer curls
50x10
60x6
50x10

Military press (lite)
115x10
115x10
115x10


done.chest was spent after first set of DB press then everything felt heavy. Hoping on squating on 15" box thursday with new squat suit. we'll see what happens

lackie
03-13-2008, 06:06 PM
3-13 squats

135x10x2
225x5
315x3
405x3
495x2
545x1 all felt pretty easy

ace squat suit straps down
655x3 17" box (high)
705x2 " "
755x0 dump...... think my knees went forward
755x1 17" box
805x1 15" box almost touch
755x1 15" " "


this was maybe my 5th or 6th time in a suit. I'm getting more used to it I was happy almost touching @15 box that should be legal for me all the weight shot up i think when I know what I'm doing and have my straps up and knees wrap i should be in the 900's. we'll see what happens. my deads have been suffering though spending all my time on my squats.

lackie
03-15-2008, 10:40 AM
3-15 max bench(should have stayed in bed)

135x10
225x6
315x3
365x2


rev bans purple
405x6
475x3
500x2

old shirt db rage x
605x2 2bd

declines
245x6
335x4
365x3

tri work with bands


every thing felt like a ton, couldn't get my shirt to fit on right(very odd) my right arm was tender basically felt like a total pussy today! very embarassing..... i;m wondering if on thursday's my heavy squats might be hurting my benching on saturday.

sean miller
03-15-2008, 12:18 PM
it was just one of those days pal i think we all had one of those days your still strong as hell....sm

lackie
03-17-2008, 06:02 PM
3-17 back+traps-grip

seated rows
140x10
200x8
240x6
240x6

plate loaded rows
210x8
280x6
280x6
210x10

chest support dumbbell rows
80'sx8
80'sx8
80'sx8

shrugs barbell
225x8
315x6
405x6
495x5

band pull-aparts
mini x 10 3sets

lite grip work

belly felt like ****,might have to do with the bowl full of chocolate kiss's I ate!

northeastpowerlifting.com

lackie
03-20-2008, 05:51 PM
3-20 squats

135x10
225x6
315x2
405x3

405x3 blue bands 15" box
500x1 blue bands 15" box

545x1 15" box
585x1 17" box
585x1 15" box
620x0 would have been new PR

all squats we're raw and kinda a screw off nite I needto smarten up and get back into it.

northeastpowerlifting.com

lackie
03-22-2008, 05:10 PM
3-22

bench
bar
135x10
225x10
315x5
365x3
405x0( bar went overmy face)

3bd
455x2
4bd
475x1

foolingaround

bar+ double blue's x3

bar +double blue +mini's x3

135xdouble blue x 2
double blues=335@top
double mini's=70@ top
405x1

kennelly
50x10
60x10
60x10

kickbacks
mini's x 10x3

hammer curls
50x6
60x6
60x8


Another ****ty bench day felt like I did negetive's all day long, kinda getting sick of this. my raw has gone done so much in the last couple of months it's depressing. ooooooooowelllllllll

lackie
06-05-2008, 06:10 PM
6-5

Did the WPA worlds in may ended up with 705@332 should have been in the 308's and around 750 o'well. Now train for first full meet in sept. just need to work on the squat suit and deadlift and get my fat ass down to 300!

squat
135x8
225x5
315x3
405x3
495x2
585x1
625x1 pr

405+db average bands x 2 (602@top)
495x3 +102lbs chains
500x1 +152lbs chains
500x1 +102lbs chains+db mini (701@top)

i ended up going all raw tonite I wanted to suit up but to hell with it.

ab work
grip work

done

lackie
06-07-2008, 08:04 PM
6-7 ME bench

135x10
225x6
315x3
405x1

shirt
585x1 3bd
675x1 2bd
750x1 1bd
800x0 should have got it but was way out of groove and was lowering it really high

rev bands average
445x5
500x2
520x1

245x20 pumpoff

push downs(pump)
60x20
80x15
100x15

band ext
purple x failure x 3

abs

first time we shirted up in the last 5 weeks so it wasn't to bad but i should have had 800 next time

lackie
06-07-2008, 08:13 PM
http://www.youtube.com/watch?v=3BEyNDdWrY8

video of 750 off 1 bd I have a video of the 800 but it was horrible

BigDanny817
06-08-2008, 12:31 AM
I'm new, whats the piece of wood for?

lackie
06-08-2008, 09:56 AM
its a 1bd, it helps with the sticking points in the bench

lackie
06-10-2008, 11:55 AM
6-9 back

deads
135x8
225x8
315x8
405x2
my upper back has been bothe rme from squating the other day and squeezing my shoulder blades together hard

good mornings (weight hanging in the chains)
44''off ground 135x8
41'' offground 225x6
39 3/4'' offground 315x5
39 3/4 offground 405x3

pulldowns
120 warmup-done back hurt

band work to get blood flowing the muscle's in my back

grip work and abs

one more week and we're off for a week. we all need at least I know I do. Not a bad training cycle though my raw squat and dead are now over 600 just need to work on my raw bench

northeastpowerlifting.com

lackie
06-10-2008, 06:57 PM
6-10

took it easy today hot and no motivation!

decline
225x10
315x10
365x4 should have called it a day and gone home

incline
225x10
315x3

light band work for shoulders

tri work supersets for a pump

hammer curls
40x10
50x10
60x7

last few days before a week off- nobody was really into tonite and everyone is ready for the rest next cycle hopefully nailed down my squat and dead suit and up my raw bench

Hoping on hitting 850-900 squat 750-775 bench and 650-700 dead by sept. meet. all DRUG FREE northeastpowerlifting.com

lackie
06-23-2008, 07:41 PM
6-23 took last week back at it again today lite

wt. 332 (as of saturday)

deads
135x10
225x6
315x5
405x1
500x1

suit up metal king
500x1
500x1 realized I hate the suit

raw 500x2

I want to learn the suit this cycle but think I'm better off raw I pulled 600 last cycle and with suit on I struggle at 500 but I'veonly wore it twice

close grip pull downs
120x10
190x10
210x7

seated rows
210x10
280x6
280x6

seated DB shruggs 2 second hold at top
100x10
100x10
100x10

abs
strongman stuff for cardio tire flip stones and sand bag carry got my ass kick by Bern and Austin
got homewalk the dogs for 1mile

lackie
06-25-2008, 12:28 PM
6-24

speed bench
135x10x2
185x3
205x3x9 3 different grips

pumpoff
225x30

side raises DB

20x10
30x10
40x8

JMpress's

135x10 hurt
155x10 hurt
165 x10 hurt

v bar push downs

50x12
80x10
100x10

hammercurls
50x10
60x6
50x10

not bad training session trying to come back into slow for the first week

lackie
06-26-2008, 06:45 PM
6-26
squat
raw
135x8
225x3
315x3
405x1
495x1
550x1

suit up-straps down wraps or belt just trying to hit depth
655x1 3'' high
700x1 3'' high
725x1 depth finally!!!!!!
spotters said they all shot up so next week I'll strap up and see what the suit can do 850 maybe 900

stiff legged deads
135x10
185x8
225x8

db lungs
50 x8
50 x8

Abs

thats it I'm doing a 4 week suit cycle to hopefully get the groove down. Another good nite of training

lackie
06-28-2008, 11:54 AM
6-28

ME bench
135x10x2
225x3
315x1
380x1
425x1 3 bd
475x1 4bd
525x1 4bd

old shirt
625x2 3bd

2 rage x
675x2 2bd
705x0 1bd ( ran it into the j hooks at top)
705x0 1bd (same as above piss me off should have been easy double)

rev bands raw average band
455x3
475x2
495x1
525x0 (i'm a puss)

jm press rev bands
135x10
225x10
245x10

db overhead ext
80x10
100x10
100x10

forearm work and lite abs

it might be time for a new shirt myold one just turn 3 years old and my newone is going on 2, beside that today wans;t to bad of training beside the shirted bench

lackie
06-30-2008, 05:22 PM
6-30
deads working on speed
135x10
225x3
315x3
405x3
500x3

rack pulls just below knee
405x3
495x3
545x2
585x1
605x1
625x1

pulldowns wide
140x10
190x8
210x6

one arm rows
100x10
100x10
100x10

hammer curls
50x10
60x7
50x10

ez curls
90x10
90x10
90x10

abs+tire flips

good training today

lackie
07-01-2008, 05:33 PM
:whiner:7-1
speed bench
135x10x2-shoulder's we're tender

225x10 3bd
315x7 3bd
405x4 3bd

225x20 pumpoff

rope pressdownlite
50x15
60x10
50x10

tatepress on incline

average bandx10
average+mini x10
average+minix10

facepull
average bandsx10x3

4-armwork

training sucked-thats what happens when I pull 2 loads of gas out of maine over nite and get 3 hours of sleep and I had a good case of swampazz:moon:

lackie
07-03-2008, 06:37 PM
7-3
squat
135x10
225x3
315x3
405x1
500x1
500x1
545x1

bi's and abs

another 14 hour day in thetruck today should have stayed home motivation or drive owell started taking result's today we'll see what happens

lackie
07-05-2008, 04:06 PM
7-5
bench
135x10
225x3
315x1
365x1

pushdowns
50x15
70x12
90x10

close grip pulldowns
140x10
180x10
200x8

bi curls
50x8
50x8

hammer curls
50x8
50x8

abs
tire flip 10 time that pretty killed me

trained alone today-showed up late (sorry brent) and every one else was on vacation

lackie
07-07-2008, 06:54 PM
7-7
deads
135x8
225x5
315x5
405x5
500x3
500+50 chains x 1
500+100 chains x 1
500+150 chains x 1

pulldowns med. grip
170x8
210x8
230x8
250x6

bentover rows
135x8
185x8
225x8
275x6

facepulls
average bands x 10 x3

band pullpart
average x 10 x3

1 mile walk with 35pound rucksack

good training session today I was happy with the deadlifts with chains

lackie
07-08-2008, 06:07 PM
7-8
DB floorpress's
80x10
100x20
100x8 chest was spent

skull crushers
70x10
120x10
140x10

tate press on incline
30x10
50x8
greenbands x 10

front plate raise's
45x10
45+2 5 lbplates x 10
45+ 2 10 platesx 10

side raises
30x8
40x8

hammer curls
50x10
60x8
50x10

abs

good training considering it was hot as hell today and didn't expect to much.

lackie
07-10-2008, 06:29 PM
7-10
speed squats
135x6
225x4
315x3
405x3
495x2

box 15''
405x3+average bands
405x3 average bands (555 @ top)

shrugs
315x10
405x10
495x8

hamstrings curls
mini's x 10
average's x 10
greens x 10

hex hold DB
30x 15 sec's
40x 15 sec's
50 hands to smalls

wrist curls
50x18
50x10

kinda felt like **** all week- had the squirts so my workouts and cardio sucked this week

sean miller
07-10-2008, 07:11 PM
get feeling better so we can hammer it crazy on saturday

lackie
07-12-2008, 05:25 PM
7-12
bench
135x10x2
225x6
315x5
365x3

405x3 2bd
455x2 3bd
495x1 4 bd
495x1 5bd out of groove
500x3 5bd much better

kennelly's
40x10
50x10
60x10

abs

short and sweet had stuff to do today

lackie
07-14-2008, 06:38 PM
7-14
dead's
135x6
225x3
315x1
405x1
495x1
585x1
625x0
625x0 3'' from lock out
620x0 loser
620x0 bigger loser

pull downs narrow
160x10
200x8
240x5

1 mile walk with 80lbs rucksack

dead's are getting better the 625 would be a new PR should of had it just couldn'tget my hips to go forward still hoping on hitting 675-700 in sept-also decide I;ll just be a RAW dead lifterI hate the suit!!

lackie
07-15-2008, 07:05 PM
7-15 forgot logbook at gym going off memory
floor press
135x10
225x6
315x3

225+100 chainsx4
275+100 chainsx3

keg clean and jerk approx.135lbs
8
8
8
they we'refun

over head tri ext DB
100x10
100x10
100x10

tate press
110x10
110x10
110x10

face pulls bands
aver.x10x3 sets

hammercurls
50x10
50x10
50x10
abs
i think that is it

lackie
07-17-2008, 05:57 PM
7-17
squat
135x8
225x3
315x3
405x1
495x1

suit ace pro metal
655x1 straps down
705x1 straps up good depth
755x1 straps up belt 4'' high
805x1 straps up belt 3' high
815x0 straps up but loose no belt
I'm getting my ass kick trying to figure out this suit

rack pulls 1'' above knee
315x3
405x3
495x3
585x3
625x0 i suck

pull threws
60 x 10x 3 sets

abs

Can't seem to figure the suit out 805 felt kinda easy but when I took the belt off for 815 i was crushed My belt might to tight for me to reach depth. On a good note Bernie did a 605 today which was great!

lackie
07-19-2008, 10:11 AM
7-18
bench
135x10x2
225x5
315x3
405x3 3bd
475x2 4bd

shirt
585x2 3 bd
675x2 2 bd
715x0 1 bd couldn'tlock out

what a joke should have done 715 for an easy double then maybe740 750 all the way. time for a deload week or a week off.

lackie
07-31-2008, 06:00 PM
7-31
squat
135x3
225x3
315x3
405x3
495x3
585x1 tipped forward on way up my stability sucks

acepro (just working on depth and form)
495x3
545x3
615x2 fell forward again but hit depth on every rep this was a first and speed was good hoping on opening with aropund 7'ish

then we worked on our poor mans reverse hyper

lackie
08-02-2008, 12:19 PM
8-2
bench
135x10x2
225x8
315x3
385x1

rage xdouble
405x3 3''high
495x3 touch on last one
585x2 touch on both
just wantedto see what I could touch in was pretty happy with it

tate press
70x15
90x15
110x12

panora press
50x12
70x8
60x10

Rev Hyper
20x10
20x10
20x10

abs

we tried our new poor man rev. hyper today worked prett good cost us nothing had stuff around the gym to make it and a little welding and saved $1500 not bad