Treston Shull of Super Training trains for a 2600lb total

[WILD BILL]

Hey I havent posted a log in a few months so I just started a new one. Last log was Wild Bills training for an elite total.

July 22, 2008 - Tuesday

Max Effort Squat day
Category: Sports


Max Effort Squat Day BW 301lbs

Reverse Band Box Squats off 16in box

260lbs x 5reps
350lbs x 3reps
460lbs x 2reps

Added Briefs

550lbs x 1rep
640lbs x 1rep
730lbs x 1rep

Added Metal Ace

820lbs x 1rep (PR)
870lbs x 1rep (PR)
900lbs x 1rep (PR)

All squats felt Great today.


Deadlifts off floor

225lbs x 3reps
315lbs x 2reps
405lbs x 1rep
495lbs x 2reps
535lbs x 1rep
555lbs x 2reps
555lbs x 1rep
495lbs x 4reps

GHR Abs

3sets x 15reps


This is my 1st log since after Nationals. Anyways will start updating log again every workout.

[Lones Green]

good to have you back man

[Jonah]

nice work!

[WILD BILL]

good to have you back man

Thanks bro, so whats ur next meet i see that ur 8weeks out though. Hows training/


nice work!

Thanks bro

[Kong]

Awesome and inspiring stuff mate!

[Lones Green]

my next meet is sept 13th. i've been keeping up with you through Mark's log, the shoulder exercise video was priceless

[WILD BILL]

Awesome and inspiring stuff mate!

Thanks Bro


my next meet is sept 13th. i've been keeping up with you through Mark's log, the shoulder exercise video was priceless

What meet is it? What kinda numbers u wana put up? LOL ya that video was funny but it helped my impingment syndrome alot.

[Ben Moore]

Get on it big man. We're moving into a new facility very soon and I will be becoming a beast.

[WILD BILL]

Get on it big man. We're moving into a new facility very soon and I will be becoming a beast.


Sweet is it all strongman or a mix of powerliting and strongman

[Lones Green]

SPF sports expo in knoxville...it's at some kind of fitness expo where there having MMA fights, BBing, and powerlifting. i'd like a 600 squat and a 500 DL.

[WILD BILL]

SPF sports expo in knoxville...it's at some kind of fitness expo where there having MMA fights, BBing, and powerlifting. i'd like a 600 squat and a 500 DL.


Sounds cool bro. 600 shouldnt be a prob for u.

[WILD BILL]

July 24, 2008 - Thursday

Max Effort Bench Day
Category: Sports


Max Effort Bench Day BW 305lbs

Some of you might recall I have had shoulder issues for almost 4 months now. Well shoulder is good in a shirt but raw benching still hurts but not like it used to. You will see in my log every other week I will do raw work to strengthen my shoulder.

Reverse Green Band Bench (Extremely old and worn out bands)

135lbs x 20reps x 2sets
225lbs x 10reps x 2sets
315lbs x 5reps x 4sets
315lbs x 15reps x 1set

Trying to get alota volume in on RAW bench work and get the blood flowing and help repair. Will not max out RAW but keep the weight light and good bllod flowing.

Dumbell Flys

4sets x 10reps


Dumbell Shoulder press

4sets x 10reps


Reverse Band Bench Rows (Blue and Purple Band)

4sets x 5reps 2nd pause on each rep


Lat Pulldown

4sets x 8reps


Dumbell curls

4sets x 6reps


Tate Presses

4sets x 8reps

[THE BRUTE]

good work treston!
TB

[WILD BILL]

Whats up guys. Sorry I havent posted but a month ago this tues my father passed away so Ive been busy with that. I missed my last 3wks of training but still competed in the Powerstation Pro/Am. Heres what I did.

BW 300.8lbs

Squat
800lbs good lift
850lbs good lift (29lb meet PR)
875lbs no lift

Bench
525lbs good lift
575lbs good lift (2lb meet PR lol)
600lbs no lift (locked it out but under the racks so they didnt give it to me)

Deadlift
550lbs good lift
615lbs good lift
650lbs good lift (28lb meet PR)

Total 2075lbs (69lb meet PR and 35lbs over an Elite total for 308's)
I took 1st for 308's open division and am now the 7th elite lifter at Super Training

[Ben Moore]

nice freakin work bud! So sorry to hear about your father. My condolences.

We have our new gym up and running - if you ever come through you are more than welcome.

[Lones Green]

huge total buddy. nice lifting. i'm also sorry to hear about your father.

[Dave Schwab]

Awesome total, congrats on hitting elite! Sorry to hear about your father, impressive that you worked through those difficulties to do so well in this meet.

[WILD BILL]

nice freakin work bud! So sorry to hear about your father. My condolences.

We have our new gym up and running - if you ever come through you are more than welcome.

Thanks bro, ya if I ever head out that way ill make sure to stop by.


huge total buddy. nice lifting. i'm also sorry to hear about your father.

Thanks bro


Awesome total, congrats on hitting elite! Sorry to hear about your father, impressive that you worked through those difficulties to do so well in this meet.

Thanks man, i know my father was there helping me.

[Chris Rodgers]

I am very sorry to hear about your loss. It shows a lot of heart to go in there and put it all out on the platform under those circumstances. Lifting in a meet is very mental and things like that make it damn near impossible to perform. Congrats on the elite total.

[WILD BILL]

September 3, 2008 - Wednesday

Max Effort Squat Day
Category: Sports


Max Effort Squat Day BW 297lbs

Box Squat off 15in box (After ProAm ill be training my squat a bit deeper)

60lbs x 8reps
150lbs x 6reps
240lbs x 3reps
330lbs x 3reps

Added Briefs

420lbs x 2reps
510lbs x 1rep
600lbs x 1rep
650lbs x 1rep
690lbs x 1rep (Old PR was 685lbs but on a 16in box so Ive added 5lbs and dropped 1in on the depth.)


Deads

135lbs x 5
225lbs x 3
315lbs x 2
405lbs x 1
495lbs x 1
585lbs x 1


GHR ABS

4sets by 10reps

[Lones Green]

nice squatting! i'm sure you can get away with a higher box if you just sit back real far. i train on a 14 incher

[WILD BILL]

September 5, 2008 - Friday

Max Effort Bench Day
Category: Sports


Max Effort Bench Day BW 295lbs

RAW Bench

135lbs x 10reps
225lbs x 5reps

Added Chains

225lbs x 3reps (plus 80lbs of chains)
225lbs x 3reps (plus 120lbs of chains)
225lbs x 3 reps (plus 160lbs of chains)
225lbs x 3reps (plus 200lbs of chains)
225lbs x 3reps (plus 280lbs of chains)PR
225lbs x 2reps (plus 320lbs of chains)PR
225lbs x 1rep (plus 360lbs of chains)PR

1st time this heavy RAW in a LONG time. Shoulder feels bad with light weight but once I get heavier the problem goes away. ????????

Dumbell Bench

65lb Db's x 4sets x 10reps
(1st time able to use this heavy of a DB in a long time cause of my shoulder, but felt good)


3way shoulders

3sets x 8reps


Wide Grip Face Pulldowns

4sets x 10reps

[WILD BILL]

September 6, 2008 - Saturday

Dynamic Effort Squat Day
Category: Sports


Dynamic Effort Squat Day BW 294lbs

Box Squats off 15in Box

60lbs x 8reps

Added Green Band (120lbs at the top)

60lbs x 5reps (plus band)
150lbs x 5reps (plus band)
240lbs x 3reps (plus band)
330lbs x 2reps (plus band)

Added Briefs

380lbs x 2reps (plus band)
420lbs x 2reps (plus band)
470lbs x 2reps (plus band)
470lbs x 2reps (plus band)
470lbs x 2reps (plus band)
510lbs x 2reps (plus band)
510lbs x 2reps (plus band)

All weights moved really fast and felt really good. Stayed tight and kept good form all the way through.


Suspended Good Mornings w/ Buffalo bar

60lbs x 10reps
150lbs x 5reps
240lbs x 5reps
330lbs x 5reps
380lbs x 2reps
380lbs x 4reps

Havent done these in like 6months but they really help my deadlift.


GHR Abs

4sets x 10reps (BW plus holding a 20lb dumbell)

[Lones Green]

nice lifting big man.

[WILD BILL]

September 9, 2008 - Tuesday

Max Effort Squat Day
Category: Sports


Max Effort Squat Day BW 297lbs

Squats off 15in Box

55lbs x 10
145lbs x 5
235lbs x 3
325lbs x 3

Added Briefs

415lbs x 2
505lbs x 1
595lbs x 1
700lbs x 1 (10lb Pr in just one week) : )


Rack Pulls from 3 hole (About mid shin)

315lbs x 3
405lbs x 2
495lbs x 2
585lbs x 1
635lbs x 1
675lbs x 1 (PR)
700lbs x 0 (Got it up off the rack but that was about it)

Prison Abs

4sets x 10reps


Felt really strong tonight and hit 2 PR's. My training is really starting to come together and now I just have to work on my upper body and getting it thicker. I NEED A 700lb BENCH BY DECEMBER of 2009!

Dec 09 Goals

Squat 1000lbs Bench 700lbs Deadlift 725lbs Total 2425lbs

[WILD BILL]

September 11, 2008 - Thursday

Max Effort Bench
Category: Sports

Max Effort Bench BW 295lbs

Bench Press

45lbs x 10reps
135lbs x 8reps
225lbs x 5reps
315lbs x 1rep

Added Shirt and 2board

405lbs x 1rep
495lbs x 1rep
585lbs x 1rep
615lbs x 1rep (30lb PR off 2board)
495lbs x 3reps
495lbs x 3reps
495lbs x 6reps

Weight all felt good and hit a big PR.


Dumbell Bench

4sets x 10reps


Dumbell Shoulder Press

4sets x 10reps


Rolling Dumbell Extentions

2sets x 10reps (Tri's were fried already)


Standing Dumbell Curls

4sets x 10reps

[WILD BILL]

September 17, 2008 - Wednesday

Max Effort Lower body
Category: Sports


Max Effort Lower Body Day BW 297lbs

Suspended Goodmornings with Gaint Camberd Bar 37in from floor

65lbs x 10reps
155lbs x 8reps
245lbs x 5reps
335lbs x 3reps
425lbs x 2reps
475lbs x 1rep
515lbs x 1rep
565lbs x 1rep (5lb or 10lb PR but also 2in lower then old PR, also only 2nd time doing these since Jan of 2008) Would like to hit 600lbs by Dec of 2008.

Did reps after maxing out. Did these with Jackass and fukn blew up my lower back.

155lbs x 10reps
155lbs x 8reps
155lbs x 6reps
155lbs x 4reps
155lbs x 2reps
155lbs x 4reps
155lbs x 6reps
155lbs x 8reps
155lbs x 10reps

All in all 17sets and 79reps. FUKN CRAZY!!!!!!!!!!!!!!!!!


Decided to do back on lower day cause trying to work bench, back, tri's, bi's and shoulders is just to much.

Lat Pulldowns

4sets x 10reps


One Arm Dumbell Rows

4sets x 10reps


GHR Abs

4sets x 10reps



Today felt good. I have alota goals I wana reach by the end of the year and none of which I shouldnt be able to.

Squat - 900lbs Bench - 650lbs Deadlift - 675lbs Total - 2225lbs

[WILD BILL]

September 18, 2008 - Thursday

Max Effort Bench Day
Category: Sports


Max effort Bench Day BW 307lbs

Floor Presses at Regular Grip

45lbs x 10reps
135lbs x 8reps
225lbs x 5reps
315lbs x 3reps
365lbs x 1rep
395lbs x 1rep
405lbs x 1rep (I know this is a PR i wana say about 50lbs but not sure)
425lbs x 0reps (Missed it at lockout)
405lbs x 1rep

At Close Grip

315lbs x 9reps
315lbs x 9reps

Most weight Ive handled RAW since my shoulder was fukd up about 7months ago. Still some pain but getting way stronger. Pain isnt getting worse its still getting better all the time, Id say my shoulder is back to about 80%.


Dumbell Shoulder Press

4sets x 8reps


Dumbell Curls

4sets x 10reps


Dumbell Shrugs

4sets x 8reps


Today was a great day, hit a PR and hit way more than I expected. Didnt do any tricep work cause I felt I worked them pretty good on the close grip floor presses but will hit them on sun.

[Lones Green]

nice floor presses dude.

[WILD BILL]

nice floor presses dude.

Thanks bro, wana hit a 455 floor press by dec

[WILD BILL]

September 19, 2008 - Friday

Dynamic Effort Squat Day
Category: Sports


Dynamic Effort Squat Day BW 302lbs

Box Squats with Giant Camberd Bar off 15in Box

65lbs x 10reps
155lbs x 8reps
245lbs x 5reps
335lbs x 3reps

Added Briefs

425lbs x 2reps
515lbs x 2reps
565lbs x 2reps
565lbs x 2reps
565lbs x 2reps
565lbs x 2reps
605lbs x 2reps
655lbs x 2reps (PR of some sort)

All weights moved really quick, took video of the last set will post it later.


Prison Abs

15reps x 3sets


Left early today, have to be at work an hr early tonight at the bar.

[WILD BILL]

September 20, 2008 - Saturday

Dynamic Effort Squat Day Cont.
Category: Sports


Dynamic Effort Squat Day Cont

Speed pulls RAW

135lbs x 4reps x 2sets
225lbs x 3reps
315lbs x 3reps
405lbs x 3reps x 3sets

That was all today

[WILD BILL]

September 21, 2008 - Sunday

Dynamic Effort Bench Day
Category: Sports


Dynamic Effort Bench Day BW 304lbs

Raw Bench

45lbs x 20reps
135lbs x 10reps
225lbs x 5reps
275lbs x 1rep
315lbs x 5reps
315lbs x 5reps
315lbs x 5reps

Once again today felt good, my shoulder is getting better by the week.


Incline Dumbell Press

4sets x 10reps


Rolling Dumbell Extentions

4sets x 10reps


3way shoulders

4sets x 8reps


Dumbell Curls

4sets x 10reps

[chrisco915]

Excellent youtube video.

[Lones Green]

good job. 5's are great things to throw in.

[WILD BILL]

Thanks guys

[WILD BILL]

September 23, 2008 - Tuesday

Max Effort Squat Day
Category: Sports


Max Effort Squat Day BW 305lbs

Stiff Leg Deadlifts

135lbs x 10reps
225lbs x 8reps
315lbs x 5reps
405lbs x 3reps
455lbs x 2reps
495lbs x 2reps
545lbs x 2reps (Huge PR)
315lbs x 5reps

Killed my hammies today

Squats using Safety Squat Bar off a 12in box (Ya bitches I said it 12in box)

RAW

65lbs x 10reps
155lbs x 8reps
155lbs x 5reps + 80lbs of chains
245lbs x 5reps + 80lbs of chains
335lbs x 4reps + 80lbs of chains
425lbs x 2reps + 80lbs of chains

Added Briefs

475lbs x 1rep + 80lbs of chains
515lbs x 1rep + 80lbs of chains (Huge PR)
605lbs x0reps + 80lbs of chains (Made it almost all the way up just missed lockout)

Box was so freakn low, i train to a 15in box and i think that is low I cant even tell you how this felt lol.

Prison ABS

2sets x 15reps

[Lones Green]

with that 12 inch box and those RAW reps, my groin would be in severe pain!

nice work!

[WILD BILL]

with that 12 inch box and those RAW reps, my groin would be in severe pain!

nice work!

LOL trust me mine was!

[WILD BILL]

September 25, 2008 - Thursday

Max Effort Bench Day
Category: Sports


Max Effort Bench Day BW 304lbs

Reverse Band Bench with Old ****ty Green Bands

135lbs x 20reps
135lbs x 15reps
225lbs x 5reps
315lbs x 3reps
365lbs x 1rep
405lbs x 1rep
455lbs x 1rep
495lbs x 1rep (New PR)
405lbs x 6reps
405lbs x 5reps
225lbs x 25reps

Lifts felt great, Im having a problem though. As soon as I grip the bar my left hand falls asleep and i get a shooting pain in my palm and it shoots up to the top of my forearm, into my tricep, up past my trap and back down into my shoulder blade. Anyone know what this can be?

Anyways was freakin burned out and tried to do my accesories but was just done so will do later. I will post up later cause I leave for vegas in a few hours to the Olympia. Marks doing the bench press for reps comp on sat. 800lbs for as many as u can, then 700lbs for as many as u can and then 600lbd for as many as u can.

[Sidior]

Damn that box was deep a few workouts back. Great work in here!

[WILD BILL]

October 1, 2008 - Wednesday

Max Effort Lower Body
Category: Sports


Max Effort Lower Body BW 307lbs

Squats RAW just a belt

150lbs x 5reps
240lbs x 3reps
330lbs x 3reps
420lbs x 2reps
470lbs x 2reps
510lbs x 1rep

Added briefs and 15in box

600lbs x 1rep
690lbs x 1rep
710lbs x 1rep (10lb PR)
740lbs x 1rep (40lb PR)

Squats felt great tonight. Made a 40lb PR in just about 3wks, same box height, same bar, and same briefs : )


Stiff leg Deadlifts Again RAW just a belt

135lbs x 5reps
225lbs x 5reps
315lbs x 3reps
405lbs x 2reps
455lbs x 2reps
495lbs x 1rep
565lbs x 0reps ( Bar was to far away from my shins)
565lbs x 1rep (20lb PR)
405lbs x 5reps

That was all today but will do some work on sat as well for lower body. Think I will lift both squats and deads on tues and just do accesory work on sat for awhile. Im getting stronger every week and feel like im making great gains.

Goals for Oct 25th Push/Pull

Bench 650lbs

Deadlift 675

[WILD BILL]

October 2, 2008 - Thursday

Max Effort Bench
Category: Sports


Max Effort Bench Day BW 307lbs

Bench

Bar x 20reps
Bar x 20reps
135lbs x 10reps
225lbs x 5reps
315lbs x 1rep

Added Shirt

405lbs x 2reps (off 3 board)
495lbs x 1rep (off 3 board)
585lbs x 1rep (off 2 board)
635lbs x 1rep (off 2 board) ALSO 20lb PR!!!!!
605lbs x 2reps (off 4 board)

Bench felt great tonight, next week will go RAW and week after that I will try for 635lbs to a 1 board.


Dumbell Shoulder Press

50lb DB's x 8reps
55lb DB's x 8reps
65lb DB's x 8reps
75lb DB's x 8reps

Shoulder is feeling really strong again and am now starting to feel like I can start to train like I used to b4 my shoulder messed up.


Face Pulls

4sets x 10reps

[Lones Green]

nice benching biggun

[WILD BILL]

October 21, 2008 - Tuesday

Max Effort Squat Night
Category: Sports


Max Effort Squat BW 315lbs

Reverse Band Box Squats off 15in Box (Purple Bands)

150lbs x 10reps
240lbs x 8reps
330lbs x 5reps
420lbs x 3reps

Added Pro Briefs

510lbs x 2reps
600lbs x 1rep
690lbs x 1rep
780lbs x 1rep
870lbs x 1rep (BIG PR) I hit this same weight fully Suited up middle of Aug no I can do it in Just Briefs.

Got in a little late so this was it.

[john bernor]

awesome work,,man u keep getting stronger by the day,,,God bless

[Lones Green]

nice squat and bodyweight big man

[WILD BILL]

awesome work,,man u keep getting stronger by the day,,,God bless


nice squat and bodyweight big man


Thanks guys, I use this patch by a company called lifewave and ever since ive been wearing them my numbers and weight have been going up almost every time i lift. Check them out I wear the energy patches and the y-age patches. Tiny Meeker wore these at the Olympia and benched great so did Jackass (Mark Bell).

www.lifewave.com/shull

[WILD BILL]

October 28th, 2008 - Tuesday

Max Effort Squat Night
Category: Sports


Max Effort Squat BW 316lbs


Push Pull Results

Bench

550 - dumped
585 - couldnt touch
600 - couldnt touch

Deadlift

585 - smoked it
661 - smoked it
677 - got it, little slow to lockout

It was a good meet, wish I didnt bomb in the bench but live and learn. Shirt was to small, already orderd another one and should do fine in the Dec meet. Hope to bench 650 and dead 700.


Todays training

Deadlift against quaded mini's 200-225 at the top



135lbs x 5reps
135lbs x 5reps
225lbs x 3reps
225lbs x 3reps
275lbs x 2reps
275lbs x 2reps
315lbs x 1rep
315lbs x 1rep
365lbs x 1rep
365lbs x 1rep
405lbs x 1rep
405lbs x 1rep

Felt really good to do these tonight. Felt like i coulda gone way heavier.


Squats off 15 1/2in box

150lbs x 10reps
240lbs x 5reps
330lbs x 3reps
420lbs x 3reps

Add Briefs

510lbs x 2reps
600lbs x 1rep
690lbs x 1rep
780lbs x 1rep (40lb PR Fukn sweet!!!!!!!!!!!!!)

That was all today, all lifts felt great. Will fully suit up next week and try to hit 900+ lbs.

[Lones Green]

nice work on the squats and deads against quaded mini's. seeing some of the ST videos, i think you have 900 in you.

[WILD BILL]

nice work on the squats and deads against quaded mini's. seeing some of the ST videos, i think you have 900 in you.


Thanks man. I think i do to but mark wants me to attempt 1000lbs this upcoming tuesday. We shall see what happens lol

[Sidior]

Nice work at the meet bro. Box squats look sick.

[WILD BILL]

Nice work at the meet bro. Box squats look sick.


Thanks Bro

[WILD BILL]

October 31, 2008 - Friday

Max Effort Bench Day
Category: Sports


Max Effort Bench Day BW 317lbs

Floor Press against Quaded Purple Bands (About 175lbs at the top)

45lb Bar x 30reps
135lbs x 10reps

Added Purple Bands

45lb Bar x 10reps
135lbs x 5reps
185lbs x 5reps
225lbs x 3reps
275lbs x 3reps
315lbs x 2reps
365lbs x 0reps (Just didnt stay tight and fukd up)
335lbs x 1rep
345lbs x 1rep
365lbs x 1rep (Had to take it again and this time I got it)


Dumb Bell Bench 100lb DB's

4sets x 10reps


Shoulder Press 70lb DB's

4sets x 10reps


Hammer Curls

4sets x 10reps


Face Pulls

4sets x 15reps



All lifts felt great. Im feeling stronger every time I train!

[WILD BILL]

Also had a pushup contest with Jackass and he beat me. I did about 40 and he did about 50.

[WILD BILL]

November 7, 2008 - Friday

Max Effort Bench
Category: Sports


Max Effort Bench BW 308lbs


Bench RAW BITCHES

Bar x 40reps
135lbs x 10reps
225lbs x 5reps
315lbs x 1rep

Added Carpet
405lbs x 1rep
425lbs x 1rep(20lb PR)
455lbs x 1rep(50lb PR)
465lbs x 1rep(60lb PR)

Removed Carpet
225lbs x 10reps
315lbs x 10reps

Bench felt great tonight, hit a huge 60lb PR so I couldnt be happier.


DB Shoulder Press up to 80lb DB's

4sets x 10reps


Rolling DB extentions

4sets x 10reps


Hammer Curls

4sets x 10reps


Cable overhead pullover off incline

1set x 10reps


Pushups

1set of 30reps

[WILD BILL]

November 11, 2008 - Tuesday

Last 3 training sessions
Category: Sports

Nov 8th Missed max effort on thur cause I was sick so did it Sat.

Max Effort Squat BW 311lbs

Squat no Box

55lb x 10reps
145lbs x 5reps
235lbs x 5reps
345lbs x 3reps
435lbs x 2reps

Added Briefs

525lbs x 2reps
615lbs x 2reps

Added Suit w/ straps down

705lbs x 1rep
795lbs x 1rep

Put straps up

885lbs x 1rep (added knee wraps) 35lb PR!!!!!!
915lbs x 1rep (added knee wraps) 65lb PR!!!!!! Cut this one about 1in high but smoked the weight.

1005lbs x 10sec unrack (This was fukn crazy weight on my back but felt great to see what 1000+lbs feels like on ur back)

Very Happy with today and still recovering from being sick. Was beat so just went home.




Nov 9th Dynamic Bench BW 309lbs

RAW Bench

45lbs x 40reps
135lbs x 15rep
225lbs x 5reps

Added Carpet

315lbs x 4reps
315lbs x 5reps
315lbs x 13reps

Tri-cep just KILLING me so I felt good to be able to handle this weight.


Hammer curls

4sets x 10reps





Nov 11th Max Effort Squat BW 311lbs

Box Squats off a low 15in box

150lbs x 10reps
240lbs x 5reps
330lbs x 2reps
330lbs x 2reps ( + 3chains per side 120lbs total)

Added Briefs

420lbs x 2reps ( + 3chains per side 120lbs total)
510lbs x 2reps ( + 3chains per side 120lbs total)
560lbs x 2reps ( + 3chains per side 120lbs total)
600lbs x 2reps ( + 3chains per side 120lbs total)
650lbs x 1rep ( + 3chains per side 120lbs total)
690lbs x 1rep ( + 3chains per side 120lbs total)

All moved real quick and moved with good form.

I will hit my goal of a 1000lb squat by April


KB Sumo Deadlift with 48KG Kettlebells in each hand

5sets x 5reps


Prison Abs

4sets x 10reps

[bigmoney]

Great job man, that is alot of hard work! Any future success in the sport will be because you put in the time and effort.

[Lones Green]

nice work. congrats on having 1000 on your back.

[WILD BILL]

Great job man, that is alot of hard work! Any future success in the sport will be because you put in the time and effort.

Thanks man, without had work in this sport its almost pointless to do it.


nice work. congrats on having 1000 on your back.

Thanks man, sh1t was crazy. But hopefully Ill do that a few more times and get my body used to the weight.

[WILD BILL]

My interview on Critical Bench.com

http://www.criticalbench.com/Powerlifter-Treston-Shull.htm

[WILD BILL]

November 21, 2008 - Friday

Last few training sessions
Category: Sports

Nov 13th Max Effort Bench BW 310lbs

Wont go through everything.

52 Straight Sleeve Shirt with ST Scoop

625lbs x 1rep off a 1brd
585lbs x 2reps off 3brd
585lbs x 2reps off 3brd

Shirt is to tight and I keep trying to touch but it just aint happening. This is the shirt I had at 285lbs now Im 310lbs. Will take the weight lower next week and keep trying to get weight to touch.

315lbs x 13reps RAW




Nov 17th Dynamic Bench

all work done off a 3brd and RAW

315lbs x 5reps
365lbs x 5reps
405lbs x 5reps




Nov 18th Max Effort Lower Body

Meet is 2wks or so out so worked up to my opener

Suit on Straps Up no knee Wraps

820lbs x 1rep (Made depth and smoked the weight)
730lbs x 2reps (Needed to get some more work in with straps up)

Lifts for squat will go like this @ the meet 825,875,900. (850 is best meet PR)

Deads

Worked up to 585lbs for a single




Nov 20th Max Effort Bench BW 308lbs

52 Single Ply Katana with ST Scoop

585lbs x 1rep off 1brd
605lbs x 1rep off 1/2brd
545lbs x 1rep off 1brd
545lbs x 1rep off 1brd

Even though im getting closer to touching I feel like the 1brd or lower the weight wants to dump. Changed Shirts

54 Single Ply Katana Angled Sleeve w/ ST Scoop and reinforced neck

455lbs x 2reps (1st rep off a 3brd, 2nd rep off a 2brd)
495lbs x 1rep (off 2brd)
545lbs x 1rep (off 1brd)

This shirt I feel like I can touch in, will try all the way down next week. Also 545 off a 1brd in this shirt felt much easier then my 495 off a 2brd in the other shirt.
Will see if I can get to touch next week, if so I will use this shirt at the meet. Lifts at meet will look like this for bench (575, 605, 625)


All in all I feel very confident about the meet coming up. This is what im shooting for.

Squat - 825, 875, 900
Bench - 575, 605, 625
Dead - 585, 675, 700

Total 1985 2155 2225
(SUX) (80lb PR) (150lb PR)

[Pete22]

You're a beast man, good luck at your upcoming meet. I just have a quick question for you, I'm ordering a single ply Super Katana soon, do those already have the ST scooped and reinforced neck or do I have to ask for that? I'm ordering through Ken Anderson btw.

[WILD BILL]

You're a beast man, good luck at your upcoming meet. I just have a quick question for you, I'm ordering a single ply Super Katana soon, do those already have the ST scooped and reinforced neck or do I have to ask for that? I'm ordering through Ken Anderson btw.

Thanks man.

The Super Katana has a reinforced neck but nothing like the one that we get. Also it doesnt have the ST Scoop either. How much u bench right now? How much you weigh? What federation are you gona be wearing this shirt in?

[Pete22]

Thanks man.

The Super Katana has a reinforced neck but nothing like the one that we get. Also it doesnt have the ST Scoop either. How much u bench right now? How much you weigh? What federation are you gona be wearing this shirt in?

I bench about 330 raw, I'm 5'11" 220lbs, and I compete in local APF meets. I have a loose single ply Fury now, but I was looking for something that fits better and has more carryover. Thanks for your help.

[WILD BILL]

I bench about 330 raw, I'm 5'11" 220lbs, and I compete in local APF meets. I have a loose single ply Fury now, but I was looking for something that fits better and has more carryover. Thanks for your help.

ok whats ur shirted bench? U can do all the things to ur **** that we do to ours since u lift APF. We have a guy at our gym who wears a size 48 and hes 220 but only about 5'8 so i dont know what size u should get.

[WILD BILL]

December 7, 2008 - Sunday

Dec 6th UPA State Championships
Category: Sports

Well the meet went ok, I hit some PR's (personal records). The meet didnt go how I wanted it to but hey each meet is diff.

Squat
1st attempt - 826lbs (smoked it, looked like a warm up)
2nd attempt - 875lbs (I was way to excited n not focused and fell backwards with it. Tried to reset but mentally I was already fukd)
3rd attempt - 875lbs (Missed it again cant tell you why, just have to work on it)

Best Squat in a meet is 850lbs, best in the gym is 885lbs, no reason i should have missed 875lbs.


Bench
1st attempt - 575lbs (smoked it)
2nd attempt - 600lbs (Smoked it)
3rd attempt - 623lbs (smoked it)

I was really shocked with all of these. My best bench in a meet was 575lbs, so I hit a 48lb PR in the bench I was stoked. Felt like I could have gone to about 630lbs or so.


Deadlift
1st attempt - 600lbs (easy)
2nd attempt - 655lbs (smoked it)
3rd attempt - 683lbs (smoked it and 6lb PR)

Total 2132lbs (57lb meet PR)

Also good for an elite total in the Super Heavy Weight class.


My totals the past year.

Feb 08 - 2000lbs April 08 - 2006lbs Aug 08 - 2075lbs Dec 08 - 2132lbs

132lbs on my total in less than a year. Without Super Training this would have never been possible.

Next meet UPA Nationals in Iowa April 25th.

Goals - Squat 950lbs Bench 650lbs Deadlift 700lbs Total 2300lbs

[WILD BILL]

My opener of 825lbs total smoke show

PfBP943c8_I

[Chris Rodgers]

4 full meets in one year and you totaled and improved in each one. You can't ask for much better than that. Those guys definitely have you doing something right and you've been putting in the hard work. Your squat was awesome and you definitely looked like you were good for close to 900 if everything went right. Then to comeback and go 6 for 6 after that with PR's is just plain sick! Great job and congrats on the Elite total.

[Lones Green]

dude, that squat was insane!!!

congrats on the elite total.

[Ben Moore]

Very, very nice work Treston! Curious - do you pull sumo or conventional?

[WILD BILL]

4 full meets in one year and you totaled and improved in each one. You can't ask for much better than that. Those guys definitely have you doing something right and you've been putting in the hard work. Your squat was awesome and you definitely looked like you were good for close to 900 if everything went right. Then to comeback and go 6 for 6 after that with PR's is just plain sick! Great job and congrats on the Elite total.

Thanks man, the plan was to go for 900lbs but just didnt work that way. And I didnt wana go super but couldnt get lower than 312lbs but oh well now I have an elite in 308's and SHW now time to go to 275's LOL.


dude, that squat was insane!!!

congrats on the elite total.

Thanks man


Very, very nice work Treston! Curious - do you pull sumo or conventional?


Thanks Ben. I pull very Conventional like my feet are maybe 12in apart and I pull in briefs cause so far no suits work for me.

[WILD BILL]

December 14, 2008 - Sunday

My weeks training.
Category: Sports

Did the meet last sat so didnt go to crazy this week, still letting my eyeballs heal.

BW 315lbs

Tues

Squat

135lbs x 10reps
135lbs x 10reps
135lbs x 10reps
135lbs x 10reps

Just moving some weight around. Did some abs to.



Thur

Reverse Band bench with ****ty green bands. All work done RAW

135lbs x 20reps
225lbs x 10reps
315lbs x 5reps
365lbs x 3reps
405lbs x 3reps
500lbs x 1rep

Did some hammer curls, rolling dumbell extensions and abs.




Sat

Had the Nor-Cal USPF meet so I didnt lift.

Awesome meet, all our lifters took 1st in there weight classes and also took best lifter in there divisions. Bill from San Jose did freaking great for only his 2nd meet. And a new girl in Cali named Becky this chick was freaking awesome. All raw lifter and totaled 700lbs+ i think at a BW of 130lbs.




Sun

Speed Bench all RAW

bar x 20reps
135lbs x 10reps
225lbs x 5reps

Added carpet

315lbs x 3reps
365lbs x 3reps
365lbs x 3reps
365lbs x 3reps
405lbs x 3reps

Removed carpet

225lbs x 20reps


Did some bi's, tri's and abs. Thanks Hoss for coming in so I could lift and thanks jim for playing with my carpet.

[WILD BILL]

December 17, 2008 - Wednesday

Max Effort Squat day
Category: Sports

Max Effort Squat BW 315lbs

Box Squats off 15in box with Giant Camberd Bar

Bar x 8reps
155lbs x 5reps
245lbs x 5reps
335lbs x 3reps
425lbs x 3reps

Added Briefs

475lbs x 2reps
515lbs x 2reps
605lbs x 1rep
695lbs x 1rep(10lb PR)
745lbs x 1rep(60lb PR)
785lbs x 1rep(100lb PR)

All lifts felt good, i sit on the box to long and it messes me up I need to touch and go with the heavier weights. My previous PR of 685lbs was done in briefs and suit with straps down so to hit a 100lb PR in just my briefs made me real happy.



Deadlifts

135lbs x 1 (Conv)
135lbs x 1 (Sumo)
225lbs x 1 (Conv)
225lbs x 1 (Sumo)
315lbs x 1 (Conv)
315lbs x 1 (Sumo)
405lbs x 1 (Conv)
405lbs x 1 (Sumo)
495lbs x 1 (Conv)
495lbs x 1 (Sumo)
585lbs x 1 (Conv)
585lbs x 1 (Sumo)
585lbs x 1 (Sumo)
585lbs x 1 (Conv)
495lbs x 2 (Sumo)
495lbs x 2 (Conv)

All lifts moved real quick. Working on Sumo cause Im real feaxable but havent done a Sumo dead in about a year so I will continue to work with it and see where it takes me.

[Lones Green]

i bet you were sore after all those deads. good lord!

[WILD BILL]

i bet you were sore after all those deads. good lord!

U know believe it or not Im nor was I sore at all. I didnt really go heavy at all so maybe thats why but I hope to get that 700lb DL by April for the UPA Nationals.

[WILD BILL]

Date: Dec 19, 2008


Max Effort Bench

Category: Sports

Max Effort Bench BW 303lbs (Thinking of going down to 275's)

Bench Raw

bar x 20reps
135lbs x 10reps
225lbs x 5reps
315lbs x 1rep
365lbs x 1rep

Added Shirt

405lbs x 3reps off 3brd
495lbs x 2reps off 3brd
585lbs x 1rep off 3brd
635lbs x 1rep off 3brd (Was a bit shaky and was kind of all over n need some help)
635lbs x 1rep off 2brd (moved much better and didnt have a problem)

RAW work

315lbs x10reps
315lbs x 9reps

Was a piece of **** and didnt do anything else

[WILD BILL]

December 24, 2008 - Wednesday

Last 2 workouts
Category: Sports

Dynamic Effort Bench BW 299lbs

All work done RAW

bar x 25reps
135lbs x 10reps
225lbs x 5reps
315lbs x 3reps
405lbs x 3reps
405lbs x 3reps
405lbs x 3reps
315lbs x 10reps
315lbs x 10reps
225lbs x 20reps

Hammer Curls
Face Pulls
Lat Pulldowns
One Arm Tricep Extentions

Was real happy with today, never hit 405lbs for 3reps for 3sets. All my lifts are going up and traing is going real well.




Max Effort Lower Body BW 299lbs

Reverse Band Deadlifts with green bands on 3pin. Bands gave nothing at the top.

All RAW
135lbs x 4reps conv
135lbs x 4reps sumo
245lbs x 2reps conv
245lbs x 1rep sumo
335lbs x 1rep conv
335lbs x 1rep sumo
425lbs x 1rep conv
425lbs x 1rep sumo
515lbs x 1rep conv
515lbs x 1rep sumo

Added Suit Matal Ace Squatter
605lbs x 1rep sumo
655lbs x 1rep sumo
695lbs x 1rep sumo (20lb PR in this exercise)
715lbs x 1rep sumo (This was hitched and dropped it at the top not cause of grip but balance)
WOULD HAVE BEEN GOOD IN WABDL LOL
515lbs x 3reps sumo

Was a great session tonight. I will do this exercise again in Feb or so and go for a 725. Until then will prob do some rack pulls or DL with 85-90% from floor.


Squats off 12in box with large foam with SSB

Kept Suit Bottoms on

155lbs x 5reps
245lbs x 5reps
335lbs x 3reps
425lbs x 3reps
515lbs x 3reps
515lbs x 3reps
515lbs x 3reps

All reps moved pretty quick, missed DE work on Sat so I threw these in.

Prison abs
3sets x 15reps

[WILD BILL]

December 29, 2008 - Monday

Training while in New Mexico
Category: Sports


Well training in New Mexico sucks. Training at sea level then coming here and training at 5400ft is a huge difference. After every set Im winded, it could be my smoking but I like to think its the elevation lol.

I got a one week membership so I can train while Im here. Its nice cause its a brand new gym and only 1/2 mile from my sisters house. What does suk is that its a commercial gym and the bars suk, the plates suk, the benches suk and so do the squat racks.

Here was Max Effort Bench

All work done RAW

bar x 25reps
135lbs x 10reps
225lbs x 5reps
315lbs x 3reps
365lbs x 1rep
405lbs x 1rep
425lbs x 1rep
465lbs x 1rep
315lbs x 10reps
315lbs x 10reps

That pad was slippery and I was moving all over the bench, the hand off was ok but not like guys u train with all the time, and the rack was to low. Was surprised I hit a 465lb bench. Ive only hit this with carpet so I was happy to hit it without carpet and under these circumstances.


DB Shoulder Press
Hammer Curls
DB Shrugs




Dynamic Effort Lower Body

The rack sucked cause I had to walk out, havent walked out in forever lol. Didnt have a belt so that was gay so I bought a ****ty VALEO belt and we all know they suk ass lol. I was ashamed to even buy that belt.

Squats RAW

bar x 10reps
135lbs x 10reps
225lbs x 5reps
315lbs x 3reps
405lbs x 3reps
495lbs x 2reps
585lbs x 2reps
585lbs x 2reps
585lbs x 2reps
585lbs x 2reps

Most work Ive done RAW in a long time and my back felt it but still happy. Felt like I could have gone up but since there were no spotters just stayed there.

Deadlift off the floor RAW Sumo

135lbs x 5reps
225lbs x 3reps
315lbs x 2reps
405lbs x 1rep
495lbs x 1rep
545lbs x 1rep
545lbs x 1rep
545lbs x 1rep

Gym closed at 7pm so had to leave. All deads moved pretty fast so was happy. No reason to go heavier and hurt myself.

[WILD BILL]

January 3, 2009 - Saturday

Dynamic Effort Squat Day
Category: Sports

Dynamic Effort Squat Day BW 301lbs

Squat off 15in box

60lbs x 10reps
150lbs x 5reps
240lbs x 5reps
330lbs x 3reps

Added Briefs

330lbs x 2reps (Plus 200lbs of chains)
420lbs x 2reps (Plus 200lbs of chains)
470lbs x 2reps (Plus 200lbs of chains)
470lbs x 2reps (Plus 200lbs of chains)
470lbs x 2reps (Plus 200lbs of chains)
470lbs x 2reps (Plus 200lbs of chains)
470lbs x 2reps (Plus 200lbs of chains)
470lbs x 2reps (Plus 200lbs of chains)
510lbs x 2reps (Plus 200lbs of chains)
510lbs x 2reps (Plus 200lbs of chains)

All weights moved fast and easy today.

Needed to do more work today but got in kinda late. Will do extra work tomarrow.

[WILD BILL]

January 7, 2009 - Wednesday

Max Effort Lower Body
Category: Sports

Max Effort Lower Body BW 298lbs fully dressed WTF!!!!!

Deadlift off the floor all SUMO

135lbs x 5reps
225lbs x 5reps
315lbs x 3reps
405lbs x 2reps

Added Metal Ace Squatter

495lbs x 1rep
585lbs x 1rep
635lbs x 1rep
705lbs x 0reps (Got to the knees, will get this in 4wks)
705lbs x 0reps (Im ******ed)
585lbs x 1rep
585lbs x 1rep

My deads getting better. My 1st meet in over 3yrs was feb of 08 and my best pull was 622lbs for a grinder. Now 11 months later im pulling 635lbs as fast as i pull 405lbs. 700lb pull soon.



Sqauts off 15in Box with Safety Squat Bar (Lowered the box 1/2in from usual)

155lbs x 5reps
245lbs x 5reps
335lbs x 3reps

Added Briefs

425lbs x 2reps
515lbs x 1rep
605lbs x 1rep
655lbs x 1rep (PR for me in just briefs)

Did some Lat pulldowns and ABS then I was out. Will put up video later tonight.

[AlMohr]

Training is going damn strong! You lookin to turn pro elite at nationals?

[WILD BILL]

Training is going damn strong! You lookin to turn pro elite at nationals?

Thanks Bro. I would like to get a pro total by Dec. Pro total for 308 is 2400lbs. Its eith that or try and get an Elite total in 275's. It would be nice to have 3 Elite totals and a Pro total but we all cant be greedy lol.

[WILD BILL]

January 8, 2009 - Thursday

Max Effort Bench
Category: Sports

Max Effort Bench BW 294lbs WOW

Bench Raw

Bar x 30reps
135lbs x 10reps
225lbs x 5reps
315lbs x 1rep

Added Shirt (**** was just a tad big when I was 315lbs now its more stretched out and even looser cause ive lost 21lbs. Will grow into it but its way to loose lol)

405lbs x 2reps (2brd)
495lbs x 2reps (2brd)
585lbs x 1rep (2brd)
635lbs x 1rep (2brd)
585lbs x 1rep (2brd)
495lbs x 2reps (2brd)
455lbs x 3reps (2brd)

RAW Work

315lbs x 10reps
225lbs x 10reps
135lbs x 15reps

Got a lot of work in the shirt tonight which is what i need. Shirt is so loose I get nothing out of it with a 3brd. I will wear the shirt the entire month of Jan without any alterations. If by Feb its not fitting better will have the sleeves taken in a bit. Going in tomorrow for accessory work.

[WILD BILL]

Date: Jan 13, 2009


Max Effort Deadlift

Category: Sports

Max Effort Deadlift BW 295lbs

Deadlift off 6in blocks with 1in pad under it so 7in blocks

bar x 10reps
135lbs x 5reps (sumo)
135lbs x 5reps (conv)
225lbs x 3reps (sumo)
225lbs x 3reps (conv)
315lbs x 2reps (sumo)
315lbs x 2reps (conv)

Added new Titan sumo squat suit

315lbs x 2reps (sumo)
405lbs x 2reps (sumo)

Removed suit added Metal Ace Squatter

405lbs x 2reps (sumo)
495lbs x 1rep (sumo)
585lbs x 1rep (sumo)
675lbs x 1rep (sumo)
705lbs x 1rep (sumo)PR!!!!
725lbs x 1rep (sumo)PR!!!!

Lifts felt great. Will have video up shortly

Ab work and then out

[WILD BILL]

Also my rankings for the 2008 year from Powerliftingwatch

SHW class multi-ply my 2132lb total ranks me as number 11

308's class multi ply my 2075lb total ranks me as number 29

1yr back into the sprt and I crack the top 15 in SHW and the top 30 in 308's. Id have to say im pretty happy with tha and 2009 i will make top 10 in both of them.

[Ben Moore]

Did you pay to be able to view the rankings? I can't get in there.

[WILD BILL]

January 15, 2009 - Thursday


Max Effort Bench
Category: Sports

Max Effort Bench BW298lbs

Reverse Band Bench RAW with worn out Green Bands

135lbs x 20reps
225lbs x 5reps
315lbs x 3reps
405lbs x 2reps
455lbs x 1rep
505lbs x 1rep (10lb PR!!!)
405lbs x 9reps
315lbs x 15reps

Rolling DB extensions

Tricep pushdowns

ABS


Went to Mongolian BBQ with a few guys and some guy thought I was Hoss Cartwrights son lol.

[Sidior]

That is nuts about the rankings, ****ing great year bro!

[WILD BILL]

Thanks man, how the hell u been? Whens ur next meet?

[AlMohr]

Thats a huge accomplishment dude! You have a very bright future, with your progress cracking the top ten could be soon enough and huge deadlift, that should add some poundage to your total.

[WILD BILL]

Thats a huge accomplishment dude! You have a very bright future, with your progress cracking the top ten could be soon enough and huge deadlift, that should add some poundage to your total.

Thanks man, I really hope so. As long as I stay on track with training and dont hurt myself (KNOCK KNOCK)

I have a full meet either march 1st or March 23rd at Big Iron. I dont know what weight Class im doing either 308 or SHW, either way id like to achieve
a 925 squat, 650 bench and a 725 dead for a 2300lb total.

[WILD BILL]

Date: Jan 20, 2009


Max Effort Squat

Category: Sports

Box Squats off 15in box

bar x 10reps
145lbs x 5reps
235lbs x 5reps
325lbs x 3reps
415lbs x 2reps

Added Briefs

505lbs x 2reps
595lbs x 1rep
685lbs x 1rep

Added Suit Straps Up

775lbs x 1rep
825lbs x 1rep
735lbs x 3reps
685lbs x 3reps

Day was so-so. Haven't Squatted as my 1st movement in about 4wks, have been pulling 1st. Haven't squatted anything over 785lbs since Dec 6th and haven't used a straight bar either since Dec 6th.

Did this today cause I really felt like I needed to feel some heavy weight on my back. And it did feel heavy lol. 825lbs didn't move like I wanted it to but there are no excuses im just flat out not strong enough. Need to get back on track and do what I need to do for that 2300lb total. Next meet I do i will not accept anything less then a 900+lb squat.

ABS and out.

[AlMohr]

good stuff man, over 900 will be awesome!

[WILD BILL]

good stuff man, over 900 will be awesome!


Thanks man. I better not fail next time I shoulda been squatting that months ago if u ask me.

[WILD BILL]

January 22, 2009 - Thursday


Max Effort Bench
Category: Sports

Max Effort Bench BW 300lbs

Bench Raw

bar x 30reps
135lbs x 10reps
225lbs x 5reps
315lbs x 1rep

Added Shirt

405lbs x 3reps (off 3board)
495lbs x 2reps (off 3board)
585lbs x 1rep (off 3board)
645lbs x 1rep (off 2board) 10lb PR didnt lock my left elbow though
645lbs x 1rep (off 2board) Clean lift fully locked out
585lbs x 2reps (off 3board)
545lbs x 4reps (off 3board)
495lbs x 4reps (off 2board)

Got a lot of shirt work in tonight and it felt great, this is what I need to do every time I shirt up.

CURLS
ROLLING DB EXTENSIONS
3 WAY SHOULDERS

[WILD BILL]

January 28, 2009 - Wednesday


Max Effort Deadlift
Category: Sports

Max Effort Deadlift BW 295lbs

Deadlift off 4in Blocks

135lbs x 4reps (sumo)
135lbs x 4reps (conv)
225lbs x 3reps (sumo)
225lbs x 3reps (conv)
315lbs x 2reps (sumo)
315lbs x 2reps (conv)
405lbs x 1rep (sumo)
405lbs x 1rep (conv)

Added suit

495lbs x 1rep (sumo)
585lbs x 1rep (sumo)
675lbs x 1rep (sumo)
725lbs x 1rep (sumo) New PR at this height
750lbs x 1rep (sumo) New PR at any height
545lbs x 4reps (sumo)
495lbs x 7reps (sumo)

Deads went freaking great tonight! Hit 2 PR's in the past 2weeks. Bench and Dead things are looking up.


BACK ATTACK
LAT PULLDOWNS

OUT

[Lones Green]

Nice work Boss!!!

[WILD BILL]

Nice work Boss!!!

Thanks man, hey any plans on making down to our gym for the Louie seminar?

[AlMohr]

Awesome deadlifting, your getting stronger in the deads no question

[WILD BILL]

Awesome deadlifting, your getting stronger in the deads no question


Thanks man, hey ur only about 9hrs away. U have any plans on coming to the loui seminar at our gym?

[AlMohr]

Thanks man, hey ur only about 9hrs away. U have any plans on coming to the loui seminar at our gym?

Yeah I was thinking about it when it was announced, but I don't enough cash to cover it. Having Louie analyze your lifts would be awesome though, enjoy it man you'll get some valuable info

[WILD BILL]

January 30, 2009 - Friday


Max Bench Night
Category: Sports

Max Effort Bench Night BW 298lbs

Floor Press

Bar x 40reps
135lbs x 10reps
225lbs x 5reps
315lbs x 3reps
365lbs x 1rep
405lbs x 1rep
425lbs x 1rep
435lbs x 0 (miss and theres no reason for it)
315lbs x 9reps


Reverse Band Bench off 4 board

315lbs x 10reps
405lbs x 10reps
455lbs x 5reps
485lbs x 3reps


Strict Overhead Press

135lbs x 10reps
145lbs x 10reps
175lbs x 5reps

Oly style splitting the legs

200lbs x 1rep
220lbs x 1rep
245lbs x 1rep
265lbs x 1rep
310lbs x 0rep
290lbs x 1rep

This was just fun, havent done these in 6-7yrs and really liked it.


CURLS
Tricep Pulldowns

[WILD BILL]

Date: Feb 9, 2009


Past few days

Category: Sports

Last tues pulled off the floor missed 635lb with 80lbs of chains, was pissed off. Went down and hit 605lbs with 80lbs of chains

Had a meeting Thur so missed bench night.

Fri Louie Simmons came to the Gym and helped my Squat a bunch.

RAW Squat off 12in box and small foam (FREAKING LOW)

Blue Band on tensors so 250-275lbs at the top

Bar + Blue Band x 10reps
135lbs + Blue Band x 5reps
225lbs + Blue Band x 3reps
315lbs + Blue Band x 3reps

Added Suit no briefs straps down

405lbs + Blue Band x 2reps
495lbs + Blue Band x 2reps
585lbs + Blue Band x 2reps x 6sets
635lbs + Blue Band x 1rep
655lbs + Blue Band x 1rep (905-935lbs at the top a huge PR this low and in just suit with no briefs and straps down)

Pulled upto 635lbs so Louie could watch my form

All in all it was great to have him there. He said my form in both lifts were great but I have the hip strength of a 9yr old girl LOL. So now I know I need to train my hips and lower back.


Sat was Louies seminar and it was awesome

Sun night went to WWE with Mark, Hoss, Juan and Todd. Was a huge blast.

Had dinner with Mark and 2 of the wrestlers and then went to the stripclub with another 2 wrestlers LOL. All in all a fantastic weekend.

[WILD BILL]

Date: Feb 10, 2009


Max Effort Lower Body

Category: Sports


Max Effort Lower Body BW 307lbs

Reverse Workout tonight did accessory stuff first

Took everything I learned from Louie and trained all my weaknesses


Reverse Hypers

3sets x 10reps


GHR

1set x 10reps
2sets x 8reps


Zercher Harness Squats off 5pin (All done RAW NO BELT)
This will work my glutes and hips.

225lbs x 5reps
275lbs x 5reps
315lbs x 5reps
405lbs x 3reps

Added Briefs still no belt

495lbs x 2reps
545lbs x 1rep

This totally killed me but hopefully these will help me get that 750lb deadlift in Aug.


Extra Wide Sumo Stiff Leg Deadlifts (All done RAW NO BELT) This will help with hammys, glutes and hips.

135lbs x 5reps
185lbs x 5reps
225lbs x 5reps
315lbs x 3reps
405lbs x 2reps


Foam Roller Abs

2sets x 10reps of sit ups and side to side


One Arm Rack Deadlifts/Side bend

135lbs x 3reps
185lbs x 3reps
205lbs x 2reps


This was a tone of work tonight and hips, glutes and hammys were all on fire. Will do a lot of stuff like this cause it hurts cause I need to do it more cause Im weak in these areas.

I wanted to hit 2300 at the Pro/Am in Aug. After this Louie seminar I have no doubt I will easily hit that but will now be shooting for 950, 650, 750 for a 2350lb total. 50lbs short of a Pro total for 308's.

[WILD BILL]

Date: Feb 12, 2009


Max Effort Bench Night

Category: Sports

Max Effort Bench BW 305lbs

Bench Press

bar x 40reps
135lbs x 10reps
225lbs x 5reps
315lbs x 1rep

Added Shirt

425lbs x 3reps off 3board
515lbs x 1rep off 2board
605lbs x 1rep off 2board
645lbs x 1rep off 1board
655lbs x 1rep off 1board (30lb PR off 1board)
515lbs x 5reps off 2board
515lbs x 6reps off 2board

Lifts felt great tonight and all the rep work at the end is really helping me get stronger.


JM Press of floor

4sets x 15reps


Rolling DB extentions

3sets x 10reps


Hammer curls

4sets x 10reps


Close Grip Lat Pulldowns

4sets x 10reps


Face Pulls

4sets x 15reps


Really adding some volume into my workouts. I was getting Lazy and it showed in all my lifts. I will not let that happen again.

[Dingus]

What kind of shirt do you use?

[WILD BILL]

What kind of shirt do you use?

I use a single ply Titan Katana with the Super Traning cut and reinforced collar. Its a crazy shirt I love it.

[WILD BILL]

February 17, 2009 - Tuesday

Max Effort Lower Body
Category: Sports
Max Effort Lower Body BW 299lbs

Been sick the past few days, dropped almost 10lbs n 4days : ( Starting to get better though. 1st Max Effort Squat since Louie told me what to fix with my squat.

Reverse Band Box Squats off 15in box

RAW
260lbs x 8reps
350lbs x 5reps
440lbs x 3reps
530lbs x 2reps

Added Briefs

620lbs x 1rep
710lbs x 1rep

Added Suit straps down

800lbs x 1rep
890lbs x 1rep (60lb PR with the straps down)

Straps Up

940lbs x 1rep (40lb PR with the straps up)

Today was great. My squat hasnt been doing so good cause I was spending to much time on my deadlift. I took everything Louie taught me and it automatically added 40lbs to my squat even though my squat has been sucking lately. Louie also said that you should be able to free squat 15% more then what you squat off of a box. If thats true then even with an 850lb box squat I should be able to squat at least 977lbs without a box. We shall see how it goes but im very confident next time I take the platform I will get that 900+lb squat.


Speed Pulls aginst quadded mini's (200lbs @ the top)

bar x 8reps
135lbs x 5reps
225lbs x 3reps
315lbs x 1rep

Added Suit

405lbs x 1rep
495lbs x 1rep
585lbs x 0rep (Got the bar above the knee just couldnt lock it out.)

Need to work my hips hips hips!!!!!!!!!!!!!!


GHR

3sets x 10reps


Reverse Hyper

2sets x 10reps

[Lones Green]

Dude nice squatting!!! Keep your eye on that total.

[WILD BILL]

Dude nice squatting!!! Keep your eye on that total.

Thanks bro, everything is starting to come together now. If i can pull it all together on game day im looking for 950 650 725 2325lb total. By the end of 2009 i want to be a 1000lb squatter.

[WILD BILL]

This is the March 1st meet at my gym, was going to do bench only but said screw it

So ive decided to do the full meet. Heres what im planning.

Enter 308 class maybe SHW

Openers - 825 585 625 = 2035

2nd attps - 860 625 690 = 2175 (43lb meet PR)

3rd attps - 885 650 705 = 2240 (108lb meet PR)

[AlMohr]

Those are some huge training weights Treston, a 1000lb squat doesn't seem to far away. Thats one of my long term goals, I can't even imagine how good I would feel, must be so awesome to be so close! Good luck with your training for that march 1st meet, if it's at your home gym you might as well lift

[WILD BILL]

Those are some huge training weights Treston, a 1000lb squat doesn't seem to far away. Thats one of my long term goals, I can't even imagine how good I would feel, must be so awesome to be so close! Good luck with your training for that march 1st meet, if it's at your home gym you might as well lift

Thanks man. Ya 1000lbs doesnt seem to far away but damn lol my gym lifts are so much better then my meet lifts. We will both reach that goal one day my friend.

[WILD BILL]

Date: Mar 2, 2009


Powerlifting Meet results

Category: Sports

UPA Meet Weighed 302lbs fully clothed and entered the full meet.

Squats

1st attempt - 825lbs (Smoked it)
2nd attempt - 865lbs (No good, got stuck on way up)
3rd attempt - 865lbs (Good lift made a few adjustments. 15lb Meet PR!!!!)

Bench Press

1st attempt - 585lbs (Smoked it)
2nd attempt - 628.2lbs (Smoked it, was really fast and also a 5lb meet PR!!!)
3rd attempt - 650lbs (No good, moved fast but flared my elbows to soon and dumped it over my face)

Deadlift

1st attempt - 605lbs (Smoked it)
2nd attempt - 675lbs (Smoked it and also gave me a total PR!!!!!!)
3rd attempt - 710.2lbs (No good, got it all the way up and locked my knees but couldnt get the hips forward)

Total 2160lbs (This is a 28lb meet PR but its a 85lb meet PR for the 308lb weight class.

Im glad I decided to do the full meet. I know where Im strong and where Im weak. Need to do more band training in the squat and get stronger through my sticking point. Bench was pretty solid but need to work my lockout more and my shoulders. Deadlift is moving right along, will train my hips and lower back some more. Have set new goals for myself for the Pro/Am in Aug.

Gaols for Aug meet

Squat - 900lbs
Bench - 675lbs
Dead - 725lbs
Total - 2300lbs

Thanks to everyone who was there to help out, ST amkes everything so much easier. My teamates our like my family and without you guys nothing ive done would have happend without your help.

[WILD BILL]

Date: Mar 6, 2009


Max Effort Bench Night

Category: Sports

Max Effort Squat on March 3rd

Stayed RAW

Worked up to 595lbs off 15in box
Tried 645lbs and missed, 1st time this heavy RAW in like 6months. Switching all Max day squats to at least 585lbs RAW b4 I put on my briefs. Also all speed work on sat will be all RAW for about 6wks.


Max Effort Bench Night BW 295lbs

Floor Press all RAW

Bar x 30reps
135lbs x 10reps
135lbs x 10reps
225lbs x 5reps
225lbs x 5reps
315lbs x 1rep
365lbs x 1rep
405lbs x 1rep
435lbs x 1rep (10lb PR)
445lbs x 1rep (20lb PR)
315lbs x 12reps

Big PR for me so I was happy with that. Not to happy about the squats but I did just do a meet on sun lol. Next meet is 12wks out and Ill be ready for it.

Rolling DB extensions

4sets x 5reps


Curls

5sets x 8reps


3way Shoulders

3sets x 10reps (My right shoulder is killing me, need more shoulder work)

[AlMohr]

Great meet man, PR's are the best! lol

[WILD BILL]

March 17, 2009 - Tuesday

Max Effort Deadlift
Category: Sports
Max Effort Deadlift BW 301lbs

Deadlifts off Floor RAW

225lbs x 3reps (Conv)
225lbs x 3reps (Sumo)
315lbs x 2reps (Conv)
315lbs x 2reps (Sumo)
405lbs x 1rep (Conv)
405lbs x 1rep (Sumo)

Added Suit Straps Down

495lbs x 1rep (Sumo)
585lbs x 1rep (Sumo)

Straps Up

635lbs x 1rep (Sumo)
700lbs x 1rep (Sumo, 1st time pulling 700lbs off the floor and locking out no problem. 17lb PR)
725lbs x 1rep (Sumo, got the hips forward and got it done. 42lb PR)
585lbs x 3reps

Very happy with the way my deadlift is going. At this point the only people who pull more than I do at ST is Hoss and Mark. I couldnt have done it without ST and the great team members I have. I will have a video up shortly.


Suspended GM's with SSB all done RAW

155lbs x 4reps
205lbs x 4reps
245lbs x 4reps
295lbs x 3reps
335lbs x 3reps
385lbs x 3reps
435lbs x 3reps
475lbs x 3reps

Suspended GM's with the SSB sux ass bad. Bad I know it will make my lower back strong as hell.


Raised GHR

2sets x 8reps


Foam roller Abs

2sets x 15reps
2sets x 15reps (Side to Side)


Lat Pulldowns

3sets x 10reps


Behind the head Lat Pulldowns

3sets x 10reps


Very happy with todays workout.

[WILD BILL]

Date: Mar 20, 2009


Max Effort Bench

Category: Sports

Max Effort Bench Night BW 301lbs

Bench Press

Bar x 30reps
135lbs x 10reps
225lbs x 5reps
315lbs x 1rep

Added Shirt

405lbs x 3reps (3brd)
495lbs x 1rep (3brd)
585lbs x 1rep (2brd)
605lbs x 1rep (2brd)
635lbs x 1rep (2brd)
585lbs x 1rep (1brd) Went for 2reps, pressed the 2nd rep but only made it halfway up. I was spent.

1st time in my shirt since the meet. Cant go 2weeks without handling heavy weight. All weights moved good.


Raw Bench with 4brd close grip (Pinkies about 1in inside the ring)

135lbs x 5reps (Plus 320lbs of chains)
225lbs x 5reps (Plus 320lbs of chains)
275lbs x 4reps (Plus 320lbs of chains)

Very unstable and very hard lol!


DB Bench with 110lb DB's

1set x 12reps
1set x 6reps
1set x 6reps

I was freaking spent man. Need to add this back into my workouts. Havent done this in about 6 months. Need to get my Body Builder figure back lol.


Rolling Dumbbell Extensions

3sets x 8reps


Dumbbell curls

3sets x 5reps


Face Pulls

3sets x 15reps


Freaking tired after tonights workout. Wanna bench 700lbs in 09

[WILD BILL]

Date: Mar 21, 2009


Dynamic Effort Squats

Category: Sports

Dynamic Effort Squats BW 296lbs

Squats off a 14in box with the small foam (LOW) with blue bands. Added about 240lbs to the top.

RAW NO BELT!

bar x 10reps
bar w/ blue band x 5reps
145lbs x 5reps
235lbs x 5reps
325lbs x 3reps
375lbs x 2reps
415lbs x 2reps
465lbs x 1rep

Added suit bottoms

505lbs x 2reps
555lbs x 2reps
555lbs x 2reps
555lbs x 2reps
555lbs x 2reps
555lbs x 2reps
555lbs x 2reps
595lbs x 1rep
645lbs x 1rep

All lifts felt great and 1st time ive done Speed Squats in 4wks.


Prison Abs

4sets x 10reps


One Arm deadlifts

3sets x 10reps

[Sidior]

Real strong in here. That 4 board with 320lbs of chains looks sick!

[WILD BILL]

Real strong in here. That 4 board with 320lbs of chains looks sick!


Thanks man, ya it was deff a bitch man. Whens ur next meet?

[WILD BILL]

Date: Mar 22, 2009


Dynamic Effort Bench Day

Category: Sports

Dynamic Effort Bench Day BW 297lbs

DE Floor Press off Foam with bands

Bar w/bands x 5reps
135lbs x 5reps
135lbs x 5reps
185lbs x 5reps
185lbs x 5reps
205lbs x 5reps
205lbs x 5reps
225lbs x 5reps
225lbs x 5reps
245lbs x 5reps

Added 4 board

275lbs x 3reps
315lbs x 3reps

Spent, 1st time doing speed work with bands in prob 9 months. It always bothered my shoulders and biceps. Today it hurt all of that to but once I was done the pain was done so thats good.

Stuck with Roy n Mark today, I need that 700lb bench and training with them will get me there in no time.


JM Press with chains

3sets x 5-10reps


Over Head Kettle Press 50ish lb KB

4sets x 15reps


Sled Row

3 trips


Had a great training day!

[Sidior]

Thanks man, ya it was deff a bitch man. Whens ur next meet?

First meet is just a bench only. SSA imperium. April 11th.

[WILD BILL]

Date: Mar 24, 2009


Max Effort Squat

Category: Sports

Max Effort Squat BW 294lbs


Lat Pulldown with 4 diff bars

2-3 sets x 10reps with each bar so about 80-120reps


Sled

4 trips with sled
1 trip = there and back once


Reverse Band Squats off 15in Box

RAW NO BELT!!!!!!!!!!!

260lbs x 8reps
350lbs x 5reps
440lbs x 3reps
530lbs x 2reps
620lbs x 1rep

Added Briefs and a belt

710lbs x 1rep

Added Suit with straps down

800lbs x 1rep

Straps Up

850lbs x 1rep
910lbs x 1rep (10lb PR)
925lbs x 1rep (25lb PR)

Huge PR for me. 25lbs n about 6wks or so. 900lb squat by August!!!!!!


Suspended GM

RAW NO BELT

65lbs x 10reps
155lbs x 5reps
245lbs x 5reps
245lbs x 5reps (plus 120lbs of chains)
335lbs x 4reps (plus 120lbs of chains)
335lbs x 7reps (plus 120lbs of chains)

Killed lower back but will help me get stronger and work on my sticking point in both my squat and deadlift.

Think this is the 2nd week in a row where Jackass and I have done everything together and him pushing me and me pushing him seems to really be helping.

[Lones Green]

Sick squatting!

[WILD BILL]

Thanks Man

[WILD BILL]

Date: Mar 27, 2009


Max Effort Bench and Dynamic Effort Squat

Category: Sports

March 26th Bench Max Effort

Reverse Band Bench with Green Bands all RAW!

135lbs x 15reps
225lbs x 10reps
315lbs x 5reps
365lbs x 3reps
405lbs x 1rep
455lbs x 1rep
475lbs x 1rep
520lbs x 1rep (10lb PR)

Hitting PR's every time I do this exercise : )


Dumbbell Bench w/ 110lb DB's

1set x 13reps
1set x 10reps
1set x 8reps


Dumbbell Shoulder Press with 50lb DB's

3sets x 20reps

Ever since my shoulder injury ive been neglecting my shoulders. Im going to do this exercise with the same weight and for the same reps for 3wks at a time and move up 5lbs every 3wks. Just wana get them stronger again and Im going to take it slow.


Hammer Curls

3sets x 10reps



March 27th Dynamic Effort Squat

Box Squats with double blue bands on tensors (490lbs at the top)

All RAW

Bar x 10reps
Bar x 5reps (Plus single blue band 305lbs at the top)
Bar x 3reps (Plus dbl blu band 550lbs at the top)
150lbs x 2reps (Plus dbl blu band 640lbs at the top)

Added Briefs

240lbs x 2reps (Plus dbl blu band 730lbs at the top)
330lbs x 2reps (Plus dbl blu band 820lbs at the top)

Added suit straps down

380lbs x 2reps (Plus dbl blu band 870lbs at the top)
380lbs x 2reps (Plus dbl blu band 870lbs at the top)
380lbs x 2reps (Plus dbl blu band 870lbs at the top)
380lbs x 2reps (Plus dbl blu band 870lbs at the top)
380lbs x 2reps (Plus dbl blu band 870lbs at the top)

This was some crazy **** tonight! It felt good and Im glad I did it. This was it for tonight as I had to get home and get ready for a garage sale that my family is having tomorrow.

Should be pretty hard cause were having to go through lots of stuff in the garage and lots of it is my dads. Were not selling anything of my dads but just seeing it all is pretty hard. Sunday will be 8 months since my father has passed away. Its hard to belive I havent seen my father in 8 months and havent even heard his voice and never will again. Its hard only being 24yrs old and knowing ill never go fishing or shooting with him again. Hell we used to just sit at the stove and smoke into the vent and just talk till 2 in the morning lol.

Enough rambling sorry, had a great workout and getting stronger everyday.

[WILD BILL]

Date: Apr 1, 2009


Max Effort Deadlift

Category: Sports

Max Effort Deadlift BW - 294lbs


Lat Pulldowns
4sets


Deadlift off 4-5in blocks

ALL RAW!
135lbs x 5reps - Sumo
135lbs x 5reps - Conv
225lbs x 3reps - Sumo plus 60lbs of chains
225lbs x 3reps - Conv plus 60lbs of chains
275lbs x 2reps - Sumo plus 20lbs of chains
275lbs x 2reps - Conv plus 120lbs of chains
325lbs x 1rep - Sumo plus 120lbs of chains
325lbs x 1rep - Conv plus 120lbs of chains
365lbs x 1rep - Sumo plus 120lbs of chains
405lbs x 1rep - Sumo plus 120lbs of chains

Added Suit

455lbs x 1rep - Sumo plus 120lbs of chains
495lbs x 1rep - Sumo plus 120lbs of chains
545lbs x 1rep - Sumo plus 120lbs of chains
585lbs x 1rep - Sumo plus 120lbs of chains
635lbs x 1rep - Sumo plus 120lbs of chains
675lbs x 1rep - Sumo plus 120lbs of chains (795lbs at Lockout!!!)


Sled heavy

4 sets




Reverse Hyper

4 sets not heavy enough




Foam Abs sit ups

3 sets

[AlMohr]

Making progress on deadlift man, good job

[WILD BILL]

Thanks AlMohr

[WILD BILL]

Date: Apr 5, 2009


April 2nd Bench and April 4th Squat

Category: Sports

Max Effort Bench BW 289lbs

Bar x 20reps
135lbs x 10reps
225lbs x 5reps
315lbs x 2reps

Added Shirt

405lbs x 3reps off 2brd
495lbs x 2reps off 2brd
585lbs x 1rep off 2brd
635lbs x 1rep off 1brd
645lbs x 1rep off 1brd
545lbs x 3reps off 2brd
495lbs x 3reps off 2brd

Did a bunch off accessory stuff but dont remember, It was 3days ago. I cant remember ****!


Sat April 4th Squats BW 292lbs

Squats off LOW LOW Box 14 1/2in

RAW NO BELT!!!!

Bar x 10reps
135lbs x 8reps
225lbs x 3reps
315lbs x 2reps
315lbs x 2reps plus 160lbs of chains
365lbs x 2reps plus 160lbs of chains
405lbs x 1rep plus 160lbs of chains

Added Briefs and Belt and took out 1brd added foam. 13 1/2in box plus small foam. Well below parallel.

455lbs x 2reps plus 160lbs of chains
455lbs x 2reps plus 160lbs of chains
455lbs x 2reps plus 160lbs of chains
455lbs x 2reps plus 160lbs of chains
455lbs x 2reps plus 160lbs of chains
455lbs x 2reps plus 160lbs of chains

Added Cowboy hat and a wonderful Menthol Cigarette

495lbs x 2reps plus 160lbs of chains

DONE


Zerchers

Went upto 385lbs for a Double and strained sumtn in my back. No big deal will be fine for benching tomorrow.

[WILD BILL]

Date: Apr 7, 2009


Max Squat/Speed Pulls

Category: Sports

Max Squats and Speed Pulls BW 291lbs

Box squats off 14 1/2in box with SSB

RAW NO BELT

bar x 10reps
155lbs x 5reps
245lbs x 5reps
335lbs x 3reps
425lbs x 2reps

Added Belt

475lbs x 2reps
515lbs x 1rep

Added Titan Boss Briefs

565lbs x 2reps
605lbs x 2reps

Took off Boss Briefs and put on suit bottoms straps down

655lbs x 1rep
700lbs x 1rep (PR)
725lbs x 1rep (PR)

Lifts felt great tonight. Didnt really care for the Boss briefs. After trying them lastnight I will not be purchasing a pair of these.


Speed Pulls with 4 chains

10 sets 5 conventional raw, 5 sets sumo in gear

405 for a few

495 for most sets


Flat Legged Sit ups

3 sets x 10reps


Lat Pulldowns

4 sets

[WILD BILL]

April 11, 2009 - Saturday

Max Effort Bench
Category: Sports
Max Effort Bench BW 298lbs

RAW Bench

Bar x 20reps
135lbs x 10reps
225lbs x 5reps
315lbs x 2reps

Added 3brd

405lbs x 3reps
455lbs x 1rep
475lbs x 1rep
495lbs x miss

Added new 2ply Rage X

495lbs x 2reps

Down to a 2brd

585lbs x 1rep
635lbs x 1rep
675lbs x 1rep (20lb PR)


Dumb Bell Bench 100lb DB's

3sets x 15reps


Hammer Curls

3sets x 8reps


Shoulder Press

3sets x 20reps


Crazy band triceps

2sets x 10reps

[gatorman2k6]

Nice work on the benching. I asked in one of your threads, but I'll ask here, how did you make your blocks for pulling? Hope that isn't a dumb questions.

-Rob

[WILD BILL]

Nice work on the benching. I asked in one of your threads, but I'll ask here, how did you make your blocks for pulling? Hope that isn't a dumb questions.

-Rob

So sorry about not replying to that question earlier man. We took 8 - 4x6 per block and laid them sis by side and nailed them all together 2 at a time and used liquid nails between all the boards. Then put 2 smaller pieces on the front and back so the eight doesnt roll off.

[gatorman2k6]

So sorry about not replying to that question earlier man. We took 8 - 4x6 per block and laid them sis by side and nailed them all together 2 at a time and used liquid nails between all the boards. Then put 2 smaller pieces on the front and back so the eight doesnt roll off.

Thanks. I plan on making these as soon as I get home from school for the summer. I occasionally do rack pulls, but I have heard these are better due to the bar bending. I can't wait to try them out.

[WILD BILL]

Date: Apr 12, 2009


Dynamic Effort Squats

Category: Sports

Dynamic Effort Squats BW 293

Squats off 13 1/2in BOX

RAW

bar x 10reps
145lbs x 8reps
235lbs x 4reps
235lbs x 3reps plus 320lbs of Chains

Added Small Foam. About 14 1/2in total

325lbs x 2reps plus 320lbs of Chains
375lbs x 1rep plus 320lbs of Chains

Added Suit Bottoms straps down

415lbs x 2reps plus 320lbs of Chains
465lbs x 2reps plus 320lbs of Chains
505lbs x 2reps plus 320lbs of Chains
505lbs x 2reps plus 320lbs of Chains
505lbs x 2reps plus 320lbs of Chains
505lbs x 2reps plus 320lbs of Chains
505lbs x 2reps plus 320lbs of Chains
505lbs x 2reps plus 320lbs of Chains
555lbs x 2reps plus 320lbs of Chains


Back attack

3sets x 10reps

[AlMohr]

Crazy training as always Treston. btw I've been meaning to ask what type of briefs do you wear and how tight do wear them? I'm thinking of switching to my tighter pair, but before that I could resort to cranking the straps down on my ace. Just want an opinion, thanks!

[WILD BILL]

Crazy training as always Treston. btw I've been meaning to ask what type of briefs do you wear and how tight do wear them? I'm thinking of switching to my tighter pair, but before that I could resort to cranking the straps down on my ace. Just want an opinion, thanks!

I wear the Metal Pro Briefs. When I 1st got them I needed help putting them on but now I can get them on all by myself. If the briefs are to tight it will screw up ur form so make sure its just right. My old pair size 48 would cause me to collapse on the box and when I moved to size 50 my form was spot on. I would try ur tighter briefs, if it changes ur form at all dont wear them.

[WILD BILL]

April 21, 2009 - Tuesday

Last few days
Category: Sports
Last Tues I had an infection on my leg lanced open and drained so I didnt do anything last Tues, Thur or Sat but I did do max bench on Sun.

Max Bench

worked up to 635lbs x 1rep off 2brd
675lbs x 0rep off 1brd

I had my left arm locked out but couldnt get my right arm locked. 675lbs will be there May 24th.


April 21st Max Squat

14 1/2in box

RAW no Belt

145lbs x 10reps
235lbs x 5reps
325lbs x 5reps
415lbs x 3reps

Added Briefs

510lbs x 2reps
420lbs x 1rep Plus 200lbs of Chains
510lbs x 1rep Plus 200lbs of Chains
510lbs x 1rep Plus 360lbs of Chains
600lbs x 1rep Plus 360lbs of Chains
690lbs x 1rep Plus 360lbs of Chains
720lbs x 1rep Plus 360lbs of Chains
740lbs x 1rep Plus 360lbs of Chains (1100lbs at the top) Huge PR

Back work and out

[Lones Green]

Nice work buddy. Thats a HUGE squat.

[WILD BILL]

Ok havent put anything up in awhile.

Last sat did the scottish games and came in 1st place in the C class out of 30 throwers now I move up to the B class.

Sun was the meet and Super Training kicked ass!



Tues worked upto 655lb deadlift plus 80lbs of chains so 735lbs at the top

Moved to squats off Giant Cambered Bar got 690 but missed 740lbs. All in briefs to a low box.



Thur was bench

missed 635lbs to a 1brd in my katana which pissed me off, threw on my rage x and got 635lbs to a 1brd and locked it pretty clean.

Took 605lbs all the way down and didnt have to much of a problem with it.

Then 500lbs to a 2brd for 3reps and I was done.

Lots of accessory work to.

3wks out from next meet.

[gatorman2k6]

I've watched your vids, and I was wondering, for a conventional puller, which would be better accessory to really strengthen my hip/groin, stiff legged sumos or just sumos? I pulled my groin in October, and am trying to strengthen it. Thanks. And I have now started going to the supertraining forum to make sure I haven't missed any of your vids.

[WILD BILL]

Thanks Hoss.

Ok I havent kept up on my log and I will start doing so again sorry.

May 26th Max Effort Lower Body

Worked upto a Metal Gym Good Morning wih 605lbs plus 200lbs of chains


May 28th Max Effort Bench

Worked upto a 465lb Raw bench off carpet. Want a 500lb raw bench by Dec of this year


May 30th Dynamic Effort Lower Body

Worked upto a 495lb pin pull for 3 reps for 3 sets with quaded purple minis. All off the 2 pin so pretty low and Raw and all conventional.

[MarcusWild]

You should change the title of your log too. You're past elite and going for pro.

[WILD BILL]

lol i know but i dont know how to change the title

[WILD BILL]

Anyone know how to change the title of ur log?

[gatorman2k6]

Anyone know how to change the title of ur log?

I just asked Travis to change mine. I'm not positive, but I think only mods can change it.

[WILD BILL]

I just asked Travis to change mine. I'm not positive, but I think only mods can change it.

Thanks man

[gatorman2k6]

Thanks man

No problem, it is the least I could do in return for all the awesome vids you provide.

By the way, I'm hoping to make my blocks soon. I still have your plans on how to make them, but I just wanted to ask, how many 4x6's do you use for each block (I think you had said 8) and how long is each piece?

[WILD BILL]

No problem, it is the least I could do in return for all the awesome vids you provide.

By the way, I'm hoping to make my blocks soon. I still have your plans on how to make them, but I just wanted to ask, how many 4x6's do you use for each block (I think you had said 8) and how long is each piece?


I would make them 2ft long side by side. Also I would put a thin piece of rubber or sumtn on the top. Will softn the blow a bit to ur hands and prob keep the boards in better shape.

[gatorman2k6]

I would make them 2ft long side by side. Also I would put a thin piece of rubber or sumtn on the top. Will softn the blow a bit to ur hands and prob keep the boards in better shape.

Thanks! I hadn't thought of the rubber idea but it makes sense. I'll let you know when I get them made.

[WILD BILL]

June 2nd Max Effort Lower

Killer Band work tonight

Deadlifts against blue bands on Big Bird Deadlift Platform
Bands added 200lbs maybe more to the top


135lbs x 3reps conv
135lbs x 3reps sumo
225lbs x 2reps conv
225lbs x 2reps sumo
315lbs x 1rep conv
315lbs x 1rep sumo
405lbs x 1rep conv
405lbs x 1rep sumo

All Sumo added suit

495lbs x 1rep
545lbs x 1rep
595lbs x 0reps Missed at lockout
565lbs x 1rep

Speed Pulls with Blue Band

405lbs x 1rep
405lbs x 1rep
405lbs x 1rep
455lbs x 1rep
455lbs x 1rep
455lbs x 1rep

Great work tonight. Group was Me, Hoss and Mark.

Camebered bar anderson GM/squat off a box RAW

155lbs x 5reps
245lbs x 5reps
335lbs x 5reps
425lbs x 3reps
515lbs x 4reps

Video from the workout

1R7wumGJK4U

[WILD BILL]

June 4th Max Bench Night

Tons of band stuff and light weight stuff for my rotators

All RAW

155lbs x 10reps
265lbs x 5reps
375lbs x 2reps
405lbs x 1rep

Added Shirt

515lbs x 2reps off 2board
575lbs x 2reps off 2board
665lbs x 2reps off 2board
685lbs x 2reps off 2board (10lb PR)
700lbs x 1rep off 3board (25lb PR)
715lbs x 1rep off 3board (40lb PR)
605lbs x 1rep off 1board
605lbs x 1rep off 1board

First time ever holding anything over 675lbs in the bench and Ill tell you what, it felt amazing. Cant wait to feel 800lbs next.

Hit some good PR's tonight and everything moved pretty good. Wanna hit a 700lb bench at the Pro/Am


Hammer Curls

4sets x 10reps


JM Press

Bar plus 80lbs of chains x 15reps
65lbs plus 80lbs of chains x 15reps
65lbs plus 120lbs of chains x 14reps


GHR Abs

3sets x 10reps

[gatorman2k6]

Good work! I can't wait to see what you total at the Pro/Am. The 700 bench and 900 squat should fall.

BTW, I built the blocks today. I have to put the end pieces on so the weight doesn't roll off, but then I'm done. I'll get a video using them tomorrow. Thanks again for the details on how to build them.

[WILD BILL]

Good work! I can't wait to see what you total at the Pro/Am. The 700 bench and 900 squat should fall.

BTW, I built the blocks today. I have to put the end pieces on so the weight doesn't roll off, but then I'm done. I'll get a video using them tomorrow. Thanks again for the details on how to build them.


I hope they fall at the pro/am.

Thats great man, the blocks are so much better then pin pulls.

[Sidior]

That is some disgusting pulling, you always impress me when I pop in.

[WILD BILL]

Thanks man. Hows all ur training going? Whens ur next meet

[Reko]

Damn, sick benching man! Nice DL vid you posted in the PL forum as well!

[WILD BILL]

Damn, sick benching man! Nice DL vid you posted in the PL forum as well!

Thanks man

[WILD BILL]

June 6th 2009, Also the 65th anniversary of D-Day. Thank a WW II vet today.

DE Effort Squat

Gotin kinda late today so I didnt do much.

Squats with GCB to a 14in box
RAW

155lbs x 5reps
245lbs x 5reps
335lbs x 3reps
425lbs x 2reps

Added Briefs

515lbs x 2reps
515lbs x 2reps
565lbs x 2reps
565lbs x 2reps
605lbs x 2reps
605lbs x 2reps
655lbs x 2reps

Last PR was 635lbs for a single in full gear. Now hitting 655lbs for a double in just briefs.

[WILD BILL]

June 9th 2009

Max Effort Lower

Zerchers

RAW
135lbs x 5reps
225lbs x 5reps
315lbs x 5reps
405lbs x 3reps

Added Briefs

495lbs x 3reps
545lbs x 2reps
585lbs x 1rep
635lbs x 1rep

RAW AGAIN

225lbs x 5reps
315lbs x 5reps

This exercise kills my lower back and hips. Need to do it more often.



SSB squats off a 12 1/2in box HAHAHA About 4in below my parallel
All sets done RAW

155lbs x 5reps
245lbs x 5reps
335lbs x 5reps
425lbd x 3reps
475lbs x 3reps
515lbs x 2reps
565lbs x 1rep
Forgot to put in here that I did 335lbs x 15reps at the end. That was brutal

For that low of a box and using the SSB i was happy to get that much RAW

[Clifford Gillmore]

For a low as hell box and SSB, thats freakin' awesome!

[WILD BILL]

Thanks man, I havent been that low in YEARS lol

[Sidior]

Ewww low box and SSB, something that brutal has got to make you strong! Really killin it in here.

[WILD BILL]

Thanks man, between the Zerchers and the SSB my lowerback was FRIED! lol

[WILD BILL]

June 11th 2009

Max Effort Bench

Floor Press all RAW

Bar x 20reps
135lbs x 10reps
185lbs x 5reps
225lbs x 5reps
275lbs x 5reps
315lbs x 3reps
335lbs x 1rep
405lbs x 1rep
445lbs x 1rep
465lbs x 1rep(20lb PR)
485lbs x 1rep(40lb PR)
500lbs x 1rep(55lb PR)
515lbs x 1rep(70lb PR) Freaking awesome day for PR's

Reverse band Bench RAW is 515lbs (3 months ago)
Floor Press Bench RAW is 515lbs (Today)
RAW Bench is 465lbs (3wks ago)

Goal is 500lb RAW bench by Dec of this year


Bicep Curls

4sets x 10reps


Lat Pulldowns

4sets x 10reps


Face Pulls

4sets x 10reps


Incline Bench

135lbs x 10reps (KILT MY SHOULDERS LOL)

[Clifford Gillmore]

Holy awesome PR batman! THats damn cool!

[gatorman2k6]

Nice work man! I have to admit, I've started going to ST's site just so I can see all the videos before they are even posted here. And once they get here, I usually watch them again. My favorite still has to be the Block Party, because it made me make the blocks. Now I just need more people because my last 2 block parties consisted of just me. Keep up the great work and I can't wait to see what numbers you hit at your next meet!

[WILD BILL]

HAHA Thanks guys. It very cool that u guys like what we do at ST. Please feel free to come and lift with us if u ever get the chance. We would be more than welcome to have u.

June 12 2009

Max Effort Squat

I didnt really squat to heavy on tuesday so I did it today with Marky Mark and Jim


Squats w/ no Box

Got there a bit late so just threw on my briefs and went for it.

255lbs x 5reps
345lbs x 5reps
435lbs x 3reps
525lbs x 2reps
615lbs x 1rep

Added Suit

695lbs x 1rep
785lbs x 1rep
800lbs x 1rep
815lbs x 1rep

Added pink Bands and turned this into a reverse band squat

835lbs x 1rep
875lbs x 1rep
900lbs x 1rep
925lbs x 1rep (Tied old Reverse Band PR)
1000lbs x 1rep (75lb PR!!!!!!)

I was gona go to 975lbs but Mark said if I didnt go to 1000lbs to just leave. So went to the 1000lbs and smoked it but I cut it about an inch high.
Its training so Im not to worried about it. It was good to just stand and feel that kinda weight on my back.

Goals for Pro/Am in 2010 will be 1005 750 800 for a 2555lb total.

Thanks for everyone pushing me today.

There will be video of this. CAUSE IF THERES NO VIDEO THAN IT NEVER REALLY HAPPENED LOL.

[Clifford Gillmore]

Sick as hell Treston. Just plain sick. Depth doesn't matter on reverse band stuff anyway :)

[WILD BILL]

Sick as hell Treston. Just plain sick. Depth doesn't matter on reverse band stuff anyway :)

HAHA I wish everyone else thought that way.

[WILD BILL]

June 16th 2009

Max Effort Lower Body

Deads from floor


135lbs x 3reps sumo
135lbs x 3reps conv
245lbs x 3reps sumo
245lbs x 3reps conv
335lbs x 1rep sumo
335lbs x 1rep conv
425lbs x 1rep sumo
425lbs x 1rep conv
515lbs x 1rep sumo
515lbs x 1rep conv

Added Suit

605lbs x 1rep sumo
655lbs x 1rep sumo
705lbs x 1rep sumo
705lbs plus 80lbs of chains x 0reps sumo (Got it off the floor but missed lockout)


GM's out of mono with GCB

155lbs x 5reps
245lbs x 5reps
245lbs x 5reps plus 160lbs of chains
295lbs x 5reps plus 160lbs of chains
335lbs x 5reps plus 160lbs of chains

[WILD BILL]

June 18, 2009 Max Effort Bench Night

Bench

Bar x 30reps
135lbs x 5reps
155lbs x 10reps
245lbs x 5reps
355lbs x 1rep off manpon
405lbs x 2reps off manpon
445lbs x 2reps off manpon

Added Shirt

535lbs x 2reps off 2brd
565lbs x 2reps off 2brd
605lbs x 2reps off 2brd
675lbs x 1rep off 2brd
705lbs x 1rep off 3brd
725lbs x 1rep off 3brd (10lb PR)
615lbs x 1rep off 1brd
615lbs x 1rep off 1brd

Some lifts moved slow others better. 725 was a really fast lift so that made me happy.


Bicep Curls

4sets x 8reps


Rolling DB extensions

3sets x 8reps


Lots of Shoulder work

[Clifford Gillmore]

Grats on the PR!! Just got my Never Enough dvds from Andee, I'm about half way through the bench one now. It'll be cool to see you in the next set, if Team ST are making more!

[WILD BILL]

Grats on the PR!! Just got my Never Enough dvds from Andee, I'm about half way through the bench one now. It'll be cool to see you in the next set, if Team ST are making more!


Thanks bud. They are great dvds. I think the best training ones out. And im pretty sure we will make some more.

[WILD BILL]

June 20th Dynamic Squats

Squats with green band on small tensors RAW off 14 1/2in box (1 1/2in below parallel)
Bands added about 160lbs at the top

Bar x 10reps
Bar x 5reps (plus bands)
145lbs x 5reps (plus bands)
235lbs x 4reps (plus bands)
325lbs x 2reps (plus bands)
325lbs x 2reps (plus bands)
375lbs x 2reps (plus bands)
375lbs x 2reps (plus bands)
415lbs x 2reps (plus bands)
415lbs x 2reps (plus bands)

Then did some back stuff and out



June 21st Dynamic Bench

All done RAW

Bar x 30reps
135lbs x 10reps
225lbs x 5reps

Added Manpon
315lbs x 1rep
365lbs x 1rep
425lbs x 3reps
425lbs x 3reps
425lbs x 3reps

The 425lbs for 3 reps was a PR.

Did some tri's and shoulders and done.

[WILD BILL]

June 23, 2009 Max Effort Squat

Squats with SSB off a LOW 14in box

RAW!!!!!!

Bar x 10reps
155lbs x 5reps
245lbs x 5reps
335lbs x 3reps
425lbs x 1rep
475lbs x 1rep
515lbs x 1rep
565lbs x 1rep Took out Board and added blue Foam to 12 1/2in box.

Added Briefs

605lbs x 1rep
655lbs x 1rep
695lbs x 1rep (10lb PR)
745lbs x 1rep
785lbs x 1rep
805lbs x 1rep
835lbs x 1rep (150lb PR!!!!!!!!!)

I have video of both the 805lb and 835lb squats. Video will show good depth and that nothing was cut high.

Was totally burned out so I will do some extra work tomorrow.

[Lones Green]

You are a freak. 150 lb PR?!

[WILD BILL]

You are a freak. 150 lb PR?!

It helps when u dont do the exercise for 3 months lol

[Clifford Gillmore]

It helps when u dont do the exercise for 3 months lol

Ahhh the beauty of WS!! Awesome stuff Treston. Some guys at the gym were talking about the improvement you have made in the time period, all the way over in Australia HAHA!!

[WILD BILL]

Ahhh the beauty of WS!! Awesome stuff Treston. Some guys at the gym were talking about the improvement you have made in the time period, all the way over in Australia HAHA!!

Holy crap really? Dude thats awesome.

What we need to do is get u here at ST for about 3mo n have u go home and have the exact same thing happen to u lol.

[Sidior]

I am ever near ST I am coming to train. You guys are ****ing awesome man. Great PR.

[gatorman2k6]

Can't wait to see this video. I love watching them, especially when you guys hit some PRs. Any chance of another block party soon? I need some more motivation for my party since nobody comes.

[WILD BILL]

June 25th 2009

Max Effort Bench


Reverse Band Bench with green Band

135lbs x 20reps
225lbs x 10reps
315lbs x 5reps
365lbs x 3reps
405lbs x 1rep
455lbs x 1rep
495lbs x 1rep
545lbs x 1rep (30lb PR)
565lbs x 1rep added carpet cause shoulders were killing me (50lb PR!!!!!!!!!)


Incline Bench (Going for a beach body look)

135lbs x 10reps
185lbs x 10reps
225lbs x 5reps
275lbs x 1rep
315lbs x 1rep

Not bad, 1st time doing this in 4yrs.


Rolling Dumbbell Extensions

3sets x 8reps


Bicep Curls

3sets x 8reps


Lateral raises

4sets x 10reps

[WILD BILL]

Gatorman todays workout was for you. I got the 800lb pull on video so it really happened lol.

Sat June 27th

RAW squats walked out lol to a 14 1/2in box NARROW STANCE!!!!!! I used to do this and its stupid but Im going to do a USPF Meet in Dec

Worked upto a 625lb x 1rep and stopped there. Had some left in me but will move back into this slowly.



June 30th 2009 Max Effort Lower Body

Block Party! Deads off our blocks

135lbs x 5reps conv
135lbs x 5reps sumo
225lbs x 3reps conv
225lbs x 3reps sumo
315lbs x 2reps conv
315lbs x 2reps sumo
405lbs x 1rep conv
405lbs x 1rep sumo
495lbs x 1rep conv
495lbs x 1rep sumo
585lbs x 1rep conv
585lbs x 1rep sumo

Added suit bottoms

675lbs x 1rep sumo

Straps up

745lbs x 1rep sumo (20lb PR!!!!)
800lbs x 1rep sumo (75lb PR!!!!)
825lbs x 0 (Got it off blocks but just not strong enough)



Suspended Good Mornings with Giant Cambered Bar all RAW

240lbs x 5reps
290lbs x 5reps
330lbs x 3reps
380lbs x 3reps
420lbs x 2reps
470lbs x 1rep
510lbs x 1rep
560lbs x 1rep (Old PR was 565lbs but wearing briefs and this was all RAW so its a new PR)

[Clifford Gillmore]

Your PRs are going CRAZY bro! your going to total something crazy very soon!

[Lones Green]

Sick pulls Treston.

I lol'd at your comment about doing a clean and jerk in jeans and cowboy boots

[gatorman2k6]

Nice work Treston! You already know I can't wait to see this video. Block Parties are always a good time. Keep up the good work and I can't wait to see what you hit at your next meet.

[WILD BILL]

Your PRs are going CRAZY bro! your going to total something crazy very soon!

Thanks man, and I certainly hope so. Next meet is Pro/Am


Sick pulls Treston.

I lol'd at your comment about doing a clean and jerk in jeans and cowboy boots

LOL thanks man, a few weeks ago I was training some people on the clean and they asked if I could shouw them n not just tell them so I did and I was wearing just that lol but I did remove my cowboy hat.


Nice work Treston! You already know I can't wait to see this video. Block Parties are always a good time. Keep up the good work and I can't wait to see what you hit at your next meet.

Thanks man, ur the reason I did them. I havent done them in awhile.

[WILD BILL]

July 2nd 2009

Max Effort Bench

Bench RAW

Bar x 20reps
135lbs x 10reps
225lbs x 5reps
335lbs x 1rep
445lbs x 1rep (Did this with a Inzer Blast lol mark wanted me to use it for some reason. I forgot how nab those things hurt!)

Added shirt

565lbs x 2reps (3brd)
615lbs x 1rep (2brd)
655lbs x 1rep (2brd)
690lbs x 1rep (2brd and also a 5lb PR)
625lbs x 1rep (1brd)
635lbs x 1rep (1brd) Weight moved FAST!

Kroc Rows

2sets x 10reps


Hammer Curls

3sets x 10reps


Need way more accessory work cause I can feel that my upper back isnt staying tight during my bench when the weight gets heavy.

[gatorman2k6]

Well I'm honored that I was the reason for a block party, seeing as how you guys at ST are the ones that got me wanting to do it and I realized how big of a weakness it is for me. Keep it up and that is some sick benching too.

[squathard23]

nice man keep up the hard work and congrats on the pr recently

[WILD BILL]

Juny 7th 2009
Max Effort Squat

Box Squats RAW narrow stance off 14 1/2in box

bar x 10reps
170lbs x 5reps
280lbs x 5reps
390lbs x 5reps
500lbs x 2reps
610lbs x 1rep

Added Briefs and wide stance

720lbs x 1rep
770lbs x 1rep
830lbs x 1rep (105lb PR on this)
860lbs x 0rep

Squats felt great tonight. Wondering what I can do now fully suited up cause hitting a squat only 40lbs under my best meet squat in just briefs is pissing me off.

Did some back stuff tonight.


Spent fri-sun at the USPF Nationals and it was really cool. Talked with Ed Coan for awhile and hes a pretty funny guy and thinks im disgusting lol.


Now I leave for Pennsylvania tomorrow morning at 6:10am and will be back Mon afternoon.

[Lones Green]

900 is coming soon, easy

[Clifford Gillmore]

830 in briefs is slick! I think a grand is coming soon!

[mikesbench]

Amazing work Treston! PR's are coming by the dozen in this log!

[WILD BILL]

Thanks guys. What sux is being here in PA for 6 days and not lifting a damn thing. IDK but maybe it will be good ofr me to rest cause I didnt rest at all after my last meet. Well thanks for the comments guys and ill let u know how training goes on tues. BTW i have tons of pics from here in PA if anyone would like to see them let me know and ill post a slide show on here. It was a great trip with lots of history cause my family dates back to b4 the revolutionary war in PA.

[Sean Hatley]

You doing the Pro Am?

[WILD BILL]

Yep Yep ill be at the Pro/Am this year.

[WILD BILL]

July 14th 2009

Max Effort Lower

1st day back after a week off cause i was in Pennsylvania.

Block Party, Pulls off a 3 1/2in box. 1 1/2in lower then last time.

135lbs x 5reps conv
135lbs x 5reps sumo
245lbs x 3reps conv
245lbs x 3reps sumo
355lbs x 2reps conv
355lbs x 2reps sumo
465lbs x 1rep conv
465lbs x 1rep sumo
575lbs x 1rep conv
575lbs x 1rep sumo

Added suit w/ straps up

685lbs x 1rep sumo
735lbs x 1rep sumo
775lbs x 1rep sumo
565lbs x 2reps sumo
515lbs x 3reps sumo

775lbs was a bit tough but it looked good and was locked out so I stopped there. Will squat next tues with no pulling and then the following week I will pull with a reverse green band and go for 750+lbs off the floor.


Sumo stiff leg deads

4 sets x 10reps @ 135lbs


Face Pulls

5sets x 10reps


OUT!

[gatorman2k6]

I should have known the day I decide not to have a block party, you did. Nice job on the pulls and I'm hoping there is some video footage. Keep up the good work!

[Sean Hatley]

No i wont be there this year. I would love to go, but cash flow is really tight right now. I will be there next year. Caslow and one other guy from SOS will be there though. Al is looking to hit that 900 squat there. Good luck, hope you get that Pro total in 308's.

[WILD BILL]

Thanks Sean, hopefully one day ill make it to SOS gym.


July 9th Max Effort Bench

Bench Press RAW

135lbs x 10reps
225lbs x 5reps
315lbs x 2reps
365lbs x 2reps
405lbs x 2reps
455lbs x 1rep

Added Shirt

545lbs x 3reps off 3brd
585lbs x 1rep off 2brd
635lbs x 1rep off 2brd
675lbs x 1rep off 2brd
635lbs x 0rep off 1brd (drifted back into the racks)
635lbs x 1rep off 1brd

Need to do lots more work off the 1brd with meet only 5wks away.


Rolling DB extensions

3sets x 8reps


Hammer Curls

3sets x 8reps


V-bar rows

7sets x 10reps

[Sean Hatley]

Sure man. Just let us know when your in town sometime and you can stop by and train with us.

[WILD BILL]

Ok so my training the past few weeks has sucked balls!

Last sat did some speeds squats with blue band. Worked up to 645lbs plus band x 2reps one set with box one set without.

Last sun did 4brd bench with chains. Worked up to 275lbs plus 240lbs of chains x 5reps



July 28th 2009 Max effort Lower body

Reverse green band Deadlift. No band at lockout.

155lbs x 5reps conv
155lbs x 5reps sumo
265lbs x 3reps conv
265lbs x 3reps sumo
375lbs x 2reps conv
375lbs x 2reps sumo
485lbs x 1rep conv
485lbs x 1rep sumo
595lbs x 1rep conv
595lbs x 1rep sumo

Added suit

645lbs x 1rep sumo
705lbs x 1rep sumo
755lbs x 1rep sumo
800lbs x 1rep sumo
815lbs x 1rep sumo (This was a 90lb PR for this exercise)


RAW box squats off low box with foam (Below parallel)

170lbs x 5reps
280lbs x 5reps
390lbs x 3reps
500lbs x 2reps
550lbs x 1rep
590lbs x 1rep
620lbs x 1rep
640lbs x 1rep
670lbs x 1rep

[kingkong51]

Getting Strong Treston keep it up bro

[Lones Green]

Nice work Treston, thats a huge PR.

[WILD BILL]

Thanks guys. Iones we need to party sun night after the pro/am

[WILD BILL]

Aug 1st 2009

Dynamic Effort Squat


Box squats off a 13in box plus foam. Below parallel when seated. Plus Blue bands on tensors (about 245lbs at the top)

RAW
Bar x 10reps
Bar plus band x 5reps
145lbs x 5reps
235lbs x 3reps
325lbs x 3reps
415lbs x 2reps
465lbs x 2reps

Added Briefs

525lbs x 2reps
635lbs x 1rep

Added Suit straps down

685lbs x 1rep
745lbs x 1rep

Removed Box and added straps

745lbs x 1rep
805lbs x 1rep (with bands this was 1050lbs at the top) Huge PR!!!!!

[kingkong51]

looking good wild bill

[WILD BILL]

Aug 4th 2009

Max Effort Reverse Band Squats with pink band. More than a monster mini but less than a purple band. About 100lbs out of the bottom.


RAW
55lb bar x 10reps
145lbs x 8reps
255lbs x 5reps
365lbs x 3reps
475lbs x 2reps
585lbs x 1rep

Added Briefs

695lbs x 1rep
745lbs x 1rep
805lbs x 1rep
855lbs x 1rep
900lbs x 1rep
945lbs x 1rep (Huge PR)

[gatorman2k6]

Nice work Treston! I'm glad to see you are getting your squat all figured out.

[Lones Green]

Nice work, 945 in briefs is sick

[WILD BILL]

Thanks guys. All of ur info here and there always helps. Everyone has their own thoughts on things.

[kingkong51]

Looking Strong bro keep it up

[WILD BILL]

Thanks Kong. Whens ur next big meet?

[WILD BILL]

Aug 6th 2009

Max Effort Bench (Doing my opener and 2nd attempt for the Pro/Am)

RAW
Bar x 20rep
135lbs x 10reps
225lbs x 5reps
315lbs x 1rep

Added Shirt

405lbs x 2reps off 3brd
495lbs x 1rep off 2brd
545lbs x 1rep off 1brd
605lbs x 1rep (Touched this a bit to easy but will be my opener)
645lbs x 1rep (Touched this and pressed it better then my 605.)

Bench attempts at Pro/Am will look like this..........1st-605lbs.........2nd-645lbs.........3rd-665lbs/675lbs

Collar bone/Trap has been KILLING me past few weeks, hope it feels better by Pro/Am. If not fuk it gotta hit a PR right?



Reverse Band Bench with Green Band

135lbs x 10reps
225lbs x 10reps
315lbs x 15reps

Stopped there collar bone/trap felt even worse!

[WILD BILL]

Aug 11th 2009

Max Effort Squat - Doing opener for Pro/Am


Bar x 8reps
170lbs x 5reps
280lbs x 3reps
390lbs x 2reps

Added Briefs

500lbs x 1rep
610lbs x 1rep

Added Suit straps down

720lbs x 1rep

Straps up

850lbs x 1rep(Opener and SMASHED IT!)

Heavy unrack for 10sec with 925lbs


All my squats felt great tonight. Everything is coming together at just the right time.



Deadlift off the floor

135lbs x 3reps conv
135lbs x 3reps sumo
225lbs x 2reps conv
225lbs x 2reps sumo
315lbs x 1rep conv
315lbs x 1rep sumo
405lbs x 1rep conv
405lbs x 1rep sumo

Suit on straps down

495lbs x 1rep sumo
585lbs x 1rep sumo

Straps up

655lbs x 1rep sumo (Opener and it moved like a joke)
725lbs x 1rep sumo (2nd attempt pull and moved just as fast as 655lbs but felt better)

[Lones Green]

Everything is looking awesome Treston. Its about time to rest, isn't it? haha

[Brian Hopper]

Damn it man, your deadlift is getting better and better. Good luck at the PRO-AM!!!

[WILD BILL]

Everything is looking awesome Treston. Its about time to rest, isn't it? haha

Ya it is, ill de some 3brd low weight bench on Thur and a bit of squats with no more then 3 plates on sun and then im done.


Damn it man, your deadlift is getting better and better. Good luck at the PRO-AM!!!

Thanks man, i was thinking of going to 750 pull on my 3rd but mark said maybe 775 or sumtn. Im not so sure about that lol

[Clifford Gillmore]

I'm surprised superfats didn't say pull 800 LOL! Looking forward to the meet, and to you guys videos as always :)

[Brian Hopper]

Either way it will be a big PR for you, the way your training has been going you should get 4 PR's!!!!

[WILD BILL]

Thanks guys. Well I leave for Ohio in about 9hrs. I weigh 312lbs so 308 shouldnt be a problem. Cant wait for the meet im so excited!!!!!!!!!!!!!!!!

[Ben Moore]

Good luck buddy!!!!

[WILD BILL]

Good luck buddy!!!!

Thanks Ben

[Lones Green]

Kill it Treston. I'm not looking forward to that drive tomorrow morning at 5 am!

[Barbaccio]

Good luck man. Hopefully next year we'll be competitors!

[Brian Hopper]

Good luck to you and Hoss!!!!!

[Clifford Gillmore]

Best of luck to all of the ST guys that are competing, I look forward to the videos!

[WILD BILL]

OK I have been MIA for almost 5wks I think, I really have not done much but RAW work and getting my body back to healthy.

For the past 4 weeks I did not bench over 315lbs, just did lots of reps getting lots of blood flow to the area and healing it all. Also I have been doing an extreme amount of accessory on speed bench day for my shoulders, bi's and tri's.

Squats I have been doing all RAW or just briefs. Nothing over 700lbs the past 4weeks and hips feel great. I decided to take the past 4weeks as a recovery because I do not have a meet planned until Feb or March and can take that kind of time off and still have a good training cycle leading into the next meet. If I had a meet planned in Oct or Nov I would not have taken that amount of time off.

This week I started back into my gear


Tues Sept 29th Max Effort Squat

Reverse Band Squat with pink band not the gay ass green or blue band that takes 200lbs off your squat in the hole

RAW
55lb bar x 10reps
145lbs x 8reps
235lbs x 5reps
255lbs x 5reps
345lbs x 5reps
435lbs x 2reps
525lbs x 2reps
575lbs x 1rep
615lbs x 1rep

Added Briefs

665lbs x 1rep
705lbs x 1rep
755lbs x 1rep
795lbs x 1rep
845lbs x 1rep

Added Suit straps down

885lbs x 1rep

I was pretty happy with this since it was my first time going heavy since the meet and my PR with this movement straps up and knee wraps on is 1000lbs.



Thur Oct 1st Max Effort Bench

Bar x 20reps
135lbs x 10reps
185lbs x 5reps
225lbs x 5reps
275lbs x 3reps
315lbs x 1rep
365lbs x 1rep

Added Shirt

405lbs x 3reps off 3brd
455lbs x 3reps off 2brd
495lbs x 3reps x 3sets off 2brd

I will shirt up every other week increasing every time I shirt up

Week 2 - RAW
Week 3 - 545lbs x 3reps x 3sets off 2brd
Week 4 - RAW
Week 5 - 585lbs x 3reps x 3sets off 2brd
Week 6 - RAW
Week 7 - 635lbs x 3reps x 3sets off 2brd
Week 8 - RAW
Week 9 - Max out off 2brd

That will be the main exercise but I will drop 50-75lbs and keep the 2brd and do a few sets for 5reps or so in my shirt as I feel that has made my bench the strongest.


BTW at the Pro/Am I took 1st place on amateur day in the 308lb class

Squat
1st attempt - 865lbs good
2nd attempt - 900lbs good
3rd attempt - 950lbs no good

Bench
1st attempt - 600lbs good
2nd attempt - 645lbs good
3rd attempt - 670lbs good

Deadlift
1st attempt - 650lbs good
2nd attempt - 730lbs good
3rd attempt - 775lbs no good

Total 2300lbs

[Lones Green]

Good to see you back buddy. Hopefully next year we'll both do the ProAm.

[Travis Bell]

Good work Treston! Glad to see you back

[WILD BILL]

Thanks guys, sorry I did not post for awhile but it was nothing worthy of posting lol. Who cares about RAW work lol its all about the GEAR WHORES

[Lones Green]

Thanks guys, sorry I did not post for awhile but it was nothing worthy of posting lol. Who cares about RAW work lol its all about the GEAR WHORES

Not sure what this "raw" is you speak of

[Travis Bell]

What Treston didn't say is that he was training himself to be able to jam railroad spikes into his arm so he can squat a grand

[Lones Green]

What Treston didn't say is that he was training himself to be able to jam railroad spikes into his arm so he can squat a grand

Are you kidding? No way that qualifies for RAW...

[Travis Bell]

Are you kidding? No way that qualifies for RAW...

If he just let it bleed out though, that's raw dawg

But since he's still here, I'd say he used a multiply bandaid

[Stumprrp]

awesome job bill

[WILD BILL]

HAHA that was funny as hell. I heard that Kroc has sumtn like that in his next video, is that true?

[Travis Bell]

yeah supposedly he sticks a 3" nail into his arm to show his high pain tolerance

[Lones Green]

HAHA that was funny as hell. I heard that Kroc has sumtn like that in his next video, is that true?

Thats what I hear. There was a thread about it in the powerlifting section a little bit ago

[WILD BILL]

What an idiot, I guess ST needs to start making movies like that huh? Look at all the large objects we can put up our butt and look no pain!

[Lones Green]

What an idiot, I guess ST needs to start making movies like that huh? Look at all the large objects we can put up our butt and look no pain!

LOL! I guess so. I'm sure Kroc will sell plenty of DVD's off just people that are curious about the nail thing.

If ST goes the route you're describing, sounds like your DVD's would appeal to a whole other demographic of viewers.

ST DVD's, for fat powerlifters and trannys

[Travis Bell]

I'm all for just seeing how many times you can drop plates on Hoss' foot before he gets angry

[Clifford Gillmore]

What an idiot, I guess ST needs to start making movies like that huh? Look at all the large objects we can put up our butt and look no pain!

You leave for 5 weeks, hang out with Stan, and put some bowling pins in your ass.











All is good.

[THE BRUTE]

good work the pro-am brother!
TB

[WILD BILL]

Started a new job and was sent to Iowa for 10days so there was no training while I was gone.


10/27/09

Squats off 14.5in box

55lb bar x 10reps
145lbs x 5reps
235lbs x 5reps
325lbs x 3reps
415lbs x 3reps

Added Briefs

505lbs x 1rep
615lbs x 1rep
655lbs x 3reps
505lbs x 10reps

Everything was explosive and easy, just getting back into the groove


Stiff leg deads

135lbs x 10reps
225lbs x 10reps
225lbs x 10reps
225lbs x 10reps
225lbs x 10reps



Lat Pulldowns

5sets x 10reps