PDA

View Full Version : [Pro Journal] - Mastermonster's Quest for the Records



Pages : [1] 2 3 4

mastermonster
08-30-2008, 01:34 AM
8-25-08 Mon. / Bench Night / Forgot to weigh.

The night I've been waiting for since Thursday! The chance to try the 2 ply Custom 'Super Katana'!

Bench Press (raw warmups)

Bar x 20 over a football

135 x 12

225 x 8

315 x 4

(Add 2 ply Custom Super Katana / 54 chest - 52 arms - 2 inch scoop neck - reinforced collar - grid stitched - open back)

500 x 4 @ 3 boards (feeling it out at 3 boards tonight) Pulled it on more after these reps relaxed it some)

700 x 1 @ 3 boards (Much easier to set up under the bar after re-seating it. The 700 felt very good.)

800 x 1 @ 3 boards (This felt strong and solid. Not real fast, but a strong solid push. Fast enough!)

820 x 1 @ 3 boards - PR! (Felt heavier but still manageable. Got to the boards with good control and up steady to lock.)


I think I'm gonna' love this shirt! Time to start working the boards down!


P.S. Chris got the notification today that he got bumped up to qualify for WPC Worlds. Gold's Team now has 3 members going: Me at 308 50-54 / Cam Clayton at 220 Jr. / Chris Sanford 242 40-44.

mastermonster
08-30-2008, 01:36 AM
8-27-08 Wed. / Squat Night / Bwt. 285 / 12 weeks out. / Stopped by the Western Sizzlin' Buffet after school and had 3 plates! Good stuff!

Squats (Briefs / to the box at depth)

235 x 10

415 x 6

(add wraps)

600 x 5

(add Boss suit)

800 x 1 (Insanely easy!!!)

920 x 1 !!!

(Did not feel heavy at all! Back spotter bumped me forward a little and I had to slow down to sit back again and I still
never felt out of control! Got to the box in the right position and it went up strong and solid. Never even slowed down!)


GREAT SQUAT SESSION!!! I'm BELIEVING 1000+ is doable in Nov. at this rate! Chris got 600 solidly to depth and up real strong.

mastermonster
08-30-2008, 01:37 AM
8-28-08 Thurs. / Push Assist Work / Bwt. 287

Shoulder Press Machine

150 x 20

210 x 15

330 x 12

Narrow Grip 3 Board Press (old denim shirt)

135 x 10

315 x 10

405 x 6

500 x 6

Short but good!

mastermonster
08-30-2008, 01:39 AM
8-29-08 Friday / Deadlifts and Lats / Bwt. 287

Deadlifts (Conventional) My Achilles heel!

135 x 8

225 x 6

315 x 4

(add old 52 Boss briefs)

405 x 1 (with 10 count hold)

(add wrist wraps)

500 x 1 (with 10 count hold)

585 x 1

Seated Cable Rows

100 x 20

150 x 15

250 x 12

300 x 12

mastermonster
09-02-2008, 09:13 PM
9-1-08 Mon. (Happy Labor Day!) / Bench Night / Bwt. 288

Bench Press (raw warmup)

135 x 15 arched over a football

225 x 10

315 x 6

405 x miss (probably should have gone 365 1st. Felt it too much to keep

pushing in both shoulders. Haven't tried it in a while.)

(add 2 ply Customed Super Katana)

500 x 5 @ 4 boards (I'd say in this shirt with 500 where the bar settles

leaves me with about an 8 inch stroke to the chest.

600 x 1 @ 3 boards (very easy)

700 x 1 @ 2 boards (easy)

800 x 1 @ 2 boards (Fast rep. Judging by the video I'd say at 800 it settles

me to a starting point of about 6 1/2 to 7 inches.)

800 x miss @ 1 board (stalled out at about 1/2 inch from touching the board.

fought it a while and then tried to press it. Out

of gas and it stalled about 1/2 way up.


Pretty pleased to get that close to 1 board in only the second time in the new shirt. I can't remember getting that low that quick with any of my previous 2 plys. But I've only worked with 800 with one of them...the 52 Katana. I learned a lot of good info tonight. The real work starts here. Getting the 800 at 1 board and then to the chest. I've got about 11 weeks. That should be doable. Note: Once the shirt went on the shoulders felt fine...well as fine as my shoulders are going to feel!

mastermonster
09-06-2008, 10:40 PM
9-3-08 Wed. / Squat Night / Bwt. 286 /So far Sept. worse than Aug. heat and humidity/DRAINED!


Squats (Briefs / to box)

235 x 10

415 x 6

(add wraps)

600 x 3 (these felt heavier than usual. Realizing all the heat and sweating was taking a toll)

(add Boss Suit)

800 x 1 (came out of the whole fine but slowed down the last 1/3. Just drained and tired.

Decided it best to just stop here after that much weakness at 800. I'll probably get thru our early Sept. heat and humidity wave by taking it as a training cycle break and CNS recovery (intensity backoff). I'm at 11 weeks out and it feels like I'm about peaked for this run. I know from my past that I'm good for about an 8 week full blitz and then I need to pull back a couple of weeks or so. I'll plan to ease off until 8 weeks out and then Hammer Down full bore again til the meet. If I just keep running full bore from here I'm sure I'll burn out early. It may already be happening; today may have been more than heat. I've been busting it hard for a while now.

mastermonster
09-06-2008, 10:55 PM
9-4-08 Thurs. / Push Assist Night / Bwt. 283 (This heat is killing my appetite and hydration)


Shoulder Press Machine

210 x 15

300 x 15

330 x 12

375 x 12

Narrow Grip 3 Board Presses (old denim shirt)

225 x 10

315 x 10

405 x 10

500 x 6

(These really seem to be helping my lockout)

mastermonster
09-06-2008, 10:57 PM
9-5-08 Friday / Back / Biceps / Abs / Calves / Hams / Bwt. 284

Seated Rows

150 x 12

200 x 12

250 x 12

300 x 12

345 x 12 (stack + 45)

V Handle Pulldowns

100 x 10

150 x 10

200 x 10

250 x 10

DB Static Holds

95s x 20 count

120s x 20 count

150s x 20 count (the 150's were close to rolling out by 20.)

DB Hammer Curls (light and strict)

70s x 10

95s x 10 x 2 sets

One round of a giant set (time running out):

Ab Machine Crunches 100 x 20

Seated Leg Curls 210 x 12

Donkey Calf Machine 295 (stack) x 20

Green Band Pull-throughs x 12 reps

Deadlift Grip Shrugs

225 x 20 x 2 sets

More volume than usual but kept most things kind of light tonight. Sort of active recovery.

mastermonster
09-09-2008, 12:01 AM
9-8-08 Mon. / Bench Night / Bwt. 289

Bench Press (raw warmup)

225 x 12

275 x 10

315 x 6

(add 2 ply Super Katana)

500 x 6 @ 4 boards

600 x 1 @ 2 boards

700 x 1 @ 2 boards

800 x miss @ 1 board



Even missing this was a plus. I got a real uneven handoff (2 guys we grabbed to do 3 man Hand off
didn't coordinate well with Chris). The weight see-sawed bad and it took a long time to get it steady
and start down. It touched 1 board real good but I ran out of gas before locking it. Spent to much time
getting the bar steady to start. But! It was good to get the 1 board touch at 800. I'm going to
concentrate the next 2 weeks on trying to get 700 to touch while I'm pulling back on the intensity for
next 2 to 3 weeks. I'd like to able to open at low 700's in this shirt.

mastermonster
09-10-2008, 11:47 PM
9-10-08 Wed. / Squat Night / Bwt. 287

Squat (Boss Briefs) Decided to stay out of the suit tonight.


235 x 10 (to box at break + 2 pads; Approx. 1 " each)

Add the new 'Improved' THP Titan wraps

415 x 6 (Box + 1 pad)

600 x 6 (Box + 1 pad) Easy!

800 x 1 (Box + 1 pad) Easy! Decided to go up.

840 x 1 (Box + 1 pad) Easy again! I love these wraps!!!

I think 900 would have gone up tonight but not enough time! I may stay out of the suit the next couple of weeks to see what I can get to in just the briefs, wraps, and belt and keep the pad in at about an inch or so high; then lose the pad and go back in the suit the last 9 weeks. This will give me a mild change in intensity and a mental break before the final charge. Although after tonight I'm sure last weeks sub-par squat session was just all the heat and sweating and not a peak in training, I still think a little change up will be wise for a couple of weeks or so.

Great squat session! I love the new wraps! These things are so much thicker and stiffer than the originals. It was all I could do to stretch them to wrap myself. You can really feel the energy build up in these things on the way down. Awesome!

mastermonster
09-12-2008, 10:14 PM
9-11-08 (NEVER FORGET!) Push Assist Night. / 286 Bwt.

Shoulder Press Machine

150 x 20

210 x 15

330 x 12

375 x 12

Narrow Grip 3-Board Presses (old denim shirt)

135 x 10

225 x 10

405 x 10

500 x 10


I worked with some new kids tonight on form and technique for the deadlift. We're trying to get some teens interested in the sport. It took up some time but if we can keep them in it will be worth it.

mastermonster
09-16-2008, 05:37 PM
9-15-08 / Mon. / Bench Night / Bwt. 289 (Chris was out tonight. Stitches in his shin; Work injury. / Hurt on handoffs!)


Bench Press

raw

135 x 15 over a football

225 x 12

315 x 6

(add 2 ply Custom Super Katana)

500 x 6 @ 4 boards

600 x 3 @ 2 boards

700 miss @ 1 board


(With Chris out we had Brandon and 2 'barrowed guys doing a 3 man handoff. I was laying there with 700
at arms length trying to start down and they won't all let go at the same time. I had to keep looking at
each one of them and saying "let it go!". Finally after forever; I started down and touched the board and
after a very tired push, missed it near the top. But, I got a touch with it at 1 board.)


600 x 5 @ 2 boards

(Did some reps since we're easing up on the intensity for a bit.)


(Shirt off)

(raw off chest)


*225 x 50 *PR


(Did this on a whime after Brandon did a rep out set with 225 x 15. I was curious to see what I could do at this point.
I got to 50 and stopped with probably 5-6 left. This week is a back off on intensity so I didn't want to gut it on out.
After all that work and stopping short that was still a PR for 225 reps!)

mastermonster
09-17-2008, 09:38 PM
9-17-08 Wed. / Squat Night / Bwt. 286


Squats (Briefs / Belt / No suit tonight / To box set at break)

235 x 10

415 x 6

(Add Wraps)

600 x 3

800 x 1 (to box at depth / very solid rep)

850 x 1 (Box + 1 pad "approx. 1 inch" Solid steady rep!)

Another very good squat night!

mastermonster
09-18-2008, 10:40 PM
9-18-08 Thurs. / Push Assist Night / Bwt. 286

Shoulder Press Machine

150 x 20

210 x 15

330 x 12

Narrow Grip 3 Board Presses (raw)

135 x 10

225 x 10

315 x 10

Cable Pushdowns

100 x 20

150 x 15

200 x 12

250 x 10

mastermonster
09-19-2008, 10:43 PM
9-19-08 Friday / Deadlifts /Lats/Biceps / Bwt.284


Deadlifts (conventional)

135 x 10

225 x 5

315 x 3

405 x 1

(Add size 46 Titan Deadlift suit)

500 x 1

550 x 1

585 x 1 (solid and steady. No problem with grip...maybe I'm actually improving it...thanks for the tips guys!


Seated Cable Row

150 x 12

200 x 12

300 x 12


DB Hammer Curls (light / Out of time)

80s x 15

mastermonster
09-21-2008, 03:43 PM
Thanks for the addition to the Pro Journals! It's an honor to be included with such an accomplished group of lifters!

mastermonster
09-22-2008, 11:40 PM
9-22-08 Mon. / Bench Night / Bwt. 286

Tonight was sort of a pullback night for me to play with my 1 ply Super Katana, but mainly to make the decision wheather to put Brandon in his 1st BO meet this weekend at the APF Louisiana Open. I told him if we got his planned opener down (which would be an AAPF Alabama Record Jr. 308) we'd put him in it. We loaded it (375) and went 2 boards BANG! Nailed it easily. Followed his commands perfectly. Then same wt. to 1 board Nailed it again. Then the test; to the chest. He touched and pressed it easily but got excited and jumped the rack command! I told him to do it again. Then I told him if he jumped the rack command in La. I was going to tell big John Ewing of Hardcore Barbell to slap the **** out of him! It must have got his mind focused because he nailed it perfectly. I think he'll crack over 407 if he's good on all 3 attempts. He's only been with us about 2 months. We're putting him in it. He's very excited!

Bench Press (raw warmups)

135 x 25

225 x 14

315 x 6 (now I can tell I did the 225 rep out for 50 reps last week!) LOL!

Add 1 ply 50 Super Katana / brand new

500 x 5 reps @ 3 boards (didn't quite touch on any of them)

600 x 1 @ 3 boards (touched and up solid)

600 x 1 @ 2 boards (touch was tough but press was solid)

600 x 1 @ 1 board (didn't quite touch but press was solid again)

600 x Dump @ 1 board (Tried a little too hard to touch 1 board I guess for the shirt's 1st night. Dumped it in my lap.)

mastermonster
09-25-2008, 12:25 AM
9-24-08 Wed. / Squat Night / Bwt. 287 / Briefs, Belt, Wraps / To 14" Box / Reps tonight. Working to a rep goal for 505 lbs.

Squats

235 x 12

415 x 6

(add wraps)

600 x 6

700 x 5

*505 x 25* (I'll try to get Pam to put the video up, I don't know how.)

(Huge rep PR) Goal in my head was 25. I was still pushing the weight up strong but was totally out of breath and light headed by the time I reached 25! My chest was on fire! Very happy with this. My previous best last year was 16 reps.

Got my entry form and fee ready to mail tomarrow for WPC Worlds. I start my final training cycle for it when I get back from Garry's APF Louisiana this weekend. Looking forward to a good time in La.!

mastermonster
09-28-2008, 10:06 PM
Friday 9-26-08 Trained Bench with Garry Frank and the Hardcore Barbell guys! Bwt. 285


Went down to announce at Garry's APF Louisiana. I took Brandon down to compete BO (his 1st meet). He went 3/3 with 374, 385, and 402 for an Al. Jr. 308 record. We're real proud of him! He had more as his 402 looked as easy as the 1st 2 did! Not bad for only 2 months of training! The meet was a blast with some great lifting and several American record broken; especially by Butch and Jordan Dunn. This Father/Son duo is awesome to watch lift! If I recall right Jordan squated 804 at age 17 and 165. Butch squated 804 and benched 650 at 45 and 198 I believe. Unforgetable performances and 2 super people! Great meet Garry and Teresa Frank as usual!

Garry asked me to train bench with them Friday night so I wasn't going to pass that up even though I benched Mon. and did shoulders, triceps, and raw board presses thursday (sorry, didn't log it). Considering all that and driving 8 hrs., then starting about 30 minutes after we got there it was a good session. You're always jacked up training with those guys!

Bench Press (Friday night 9:30 - midnight on the platform)

187 x 12

217 x 8

317 x 3

(add Super Katana-2 ply)

501 x 1 @ 2 boards (no touch)

600 x 1 @ 2 boards (no touch)

821 x 1 @ 2 boards

832 x 1 @ 2 boards (Good push but just couldn't finish it. About as close as you can get without locking it!)


Pretty happy even tough I didn't lock the 832. That's the most I've ever held and pushed...still progress!

mastermonster
09-29-2008, 11:09 PM
9-29-08 Mon. Light Bench (Since I benched heavy fri. with Garry. Just to get back on schedule and keep stretching the shirt)

Bwt. 286

Bench Press

Bar x 20 over a football

135 x 12

225 x 8

275 x 3 (really feeling the Friday benching)

Add 2 ply Super Katana

500 x 3 @ 4 boards

600 x 3 @ 3 boards

600 x 1 @ 2 boards

That was enough to do tonight. The shoulders were really feeling it.

mastermonster
10-01-2008, 09:44 PM
10-1-08 Wed. Squat Night (7 1/2 weeks out! Time to go to work!!!) Bwt. 288


Squats (Briefs / to box)

235 x 10

415 x 4

(Add wraps)

600 x 2

(Add Boss Suit)

805 x 1 (Oh Yeah! Real easy!)

900 x 1

(Easy! 1st night back in the suit and Apx. opener is easy! 931 will give me the All-time >50 squat. I'll play it by ear as it gets closer and decide wheather to open with it or not. Great KICKOFF workout!

chris mason
10-01-2008, 09:49 PM
Master, why don't you introduce yourself to our members here? Tell them a bit about yourself (to include your name) and your PL accomplishments.

Chris

mastermonster
10-04-2008, 06:00 PM
Master, why don't you introduce yourself to our members here? Tell them a bit about yourself (to include your name) and your PL accomplishments.

Chris

OK Chris! I guess that slipped my mind when I signed up.

mastermonster
10-04-2008, 06:00 PM
10-2-08 Thurs. / Light Push Stuff. Resting the shoulders to be fresh for Mon. after all the benching lately. / Bwt. 286

Shoulder Press Machine

105 x 20 x 4 sets

Tricep Pushdowns

150 x 20 x 4 sets

Ab Machine

100 x 20 x 3 sets

Standing Calf Raises

495 x 20 x 3 sets

Whole session was done in about 25 minutes. Pretty much just to get some blood in the muscles and loosen up the shoulders.



10-3-08 Friday / Deadlifts and Lats / Bwt. 288 / Tried Sumo one last time just to see how they'd be with the Centurion.

Dealifts (Sumo)

135 x 10

225 x 5

315 x 3

405 x 1

Add Centurion wide stance suit

455 x 1 (straps down)

500 x 1 (straps up) Felt good and fast.

565 x 1 (Good but just much harder to finish than the same wait Conventional...even raw. Felt like 600 at the top)

I'll go on into the meet training conventional...old faithful! LOL!

Seated Cable Rows

150 x 20

250 x 12

300 x 12

300 x 12

mastermonster
10-06-2008, 10:12 PM
10-6-08 Mon. / Bench Night / Bwt. 288

Bench Press

Bar x 15 over a football

135 x 12

225 x 12

315 x 3

Add 2 ply Super Katana

500 x 3 @ 4 boards

600 x 1 @ 3 boards

705 x 1 @ 2 boards

705 x miss @ 1 board (Took it too low and dumped it out of the groove)

705 x miss @ 1 board

(Just shook it off and didn't even try to touch. Triceps felt fried! Don't really know why. Just one of those days where everything felt heavy, even the raw warmups. The worst bench night I've had in a while...you're always going to have a bad one in any training cycle...I hope this was it!)

mastermonster
10-08-2008, 10:04 PM
10-8-08 Wed. / Squat night / Bwt. 286 / A little sinusitis and a sore throat today. Like Mon., weights felt heavy but I went up!


Squats (Briefs, Belt. All reps to Box)

235 x 12

415 x 5 (Even these felt heavier than last week)

(add wraps)

600 x 4 (Not hard at all but felt heavier than usual)

(add Boss Suit)

805 x 1 (Easy enough. Weight just felt heavier)

920 x 1 (20 lbs. more than last week so a good day overall)

(Went up good and solid but felt a lot heavier than the 900 did last week. More than a 20 lb. jump should.) I hope this is just a short season change sinus thing.

mastermonster
10-09-2008, 11:52 PM
10-9-08 Thurs. / Push Assist / Bwt. 288

Shoulder Press Machine

150 x 20

210 x 15

300 x 12

330 x 12

Narrow Grip 3 board Press (Old Denim Shirt) Explosive speed reps.

225 x 6

225 x 6

315 x 6

405 x 6

mastermonster
10-10-2008, 08:20 PM
10-10-08 Fri. / Pull Assist Night / Bwt. 288 (6 weeks out. Started today trying to raise my calorie intake a little)

Seated Rows

150 x 20

200 x 12

250 x 12

300 x 12

345 x 12

V-Handle Pulldowns

100 x 12

150 x 12

200 x 12

DB Hammer Curls

65s x 8

80s x 8

110s x 8

Giant sets:

Deadlift Grip shrugs and holds
225 x 12 + 20 count hold x 2 sets

Seated Calf Raises
150 x 30 x 2 sets

Ab Machine
100 x 20 x 2 sets

Reverse Hypers
4 - 45s x 12 x 2 sets

mastermonster
10-13-2008, 11:15 PM
10-13-08 Mon. / Bench Night / Bwt. 290 (giving two older shirts one last try)


Bench Press

135 x 15 over a football

225 x 12

315 x 6

Try my oldest customed fitted 2 ply Katana / Bigger shirt.

500 x 3 @ 2 boards

600 x 1 @ 1 board

(fast and easy up but had to really stay tight at the lock with the bigger shirt to keep the bar from dipping down after lockout.)

625 x miss @ 0 boards

(I jacked the shirt down for this one and really shouldn't have. Only 25 lbs. up. It took forever to touch it and it got me all out of position before it did. Wasn't in the groove and missed it about half way up.)

Time running short but put on the 52 2 ply Katana.

805 x miss @ 2 boards

(Felt OK taking it out and bringing it down but just felt the triceps run out of gas about an inch away from locking it.)


I really felt fatigued in the triceps all night. It's like I'm a little over-trained in the upper body but everything's great for legs. Looking back over my training lately I can see where that might be the case. I'm going to do what I've done before with success closer to a meet. I'm going to 3 days; Mon., Wed. and Friday and cut out almost all accessary work. Pretty much just the competition lifts the next 4 1/2 weeks. I should be able to maintain my muscle mass for that long with just those. I believe maximizing the recovery will be more important now.

mastermonster
10-15-2008, 10:34 PM
10-15-08 Wed. / Squat Night / Bwt. 290 / 5 1/2 weeks out to WPC Worlds!



Squats (Briefs / Belt / To Box Just under Break)

235 x 10
(Feeling the extra weight in the briefs. Tough to get to the box)

Add Wraps

415 x 4

600 x 2

Add Boss Suit

805 x 1
(Went up real good)

955 x 1
(Added 3 pads / about 2 inches high. Went up real fast and solid. Did feel pretty heavy. Guess they all will from here up!)

Handled this weight well with 3 pads. I'll try dropping a pad a week for 3 weeks and if I keep getting it til it's legal I'll give a grand a try and see what I think at the meet about trying it on a 3rd or maybe 4th attempt...We'll see!

littleman19
10-15-2008, 11:05 PM
so there have been no comment's except chris's and he sponsers you. just thought i'd say welcome to the boards and i'd like to add that you're a beast.

mastermonster
10-17-2008, 10:47 PM
so there have been no comment's except chris's and he sponsers you. just thought i'd say welcome to the boards and i'd like to add that you're a beast.


Thanks littleman19! I'm hoping more guys will stop in and visit. I haven't been here very long!

mastermonster
10-17-2008, 10:47 PM
10-17-08 Friday / Deadlifts / Lats / Biceps / Abs / Bwt. 291 (Trying the 52 Titan Centurion narrow stance I got to DL in.)


Deadlifts (Conventional)

225 x 5

Add suit / straps down

315 x 3

405 x 1 (Felt real good!)

Straps up

500 x 1

(snapped it up! Wow! Great pop off the floor! The 52 is just right to get to the bar, keep setup, and rip it!)


545 x 1 (Wow!)

585 x 1 (Felt more like 500 usually does!)

600 x 1

(Flew off the floor to lock so fast I never even thought about losing the grip! I held it there for about 5 seconds smiling and shaking my head at the guys! Chris said he's never seen me pull anything as fast as tonight...I've found my DL suit!!!


End Barbell Rows (we got a new corner bracket and slid over handles for the bar...I love it!)

2-45's x 20

3-45's x 12

4-45's x 12

5-45's x 10 x 3 sets

(Really felt these good in the entire lat and trap area, and even down into the low back, glutes and hams! A lot of mileage for the reps!)

Ab Machine

100 x 20 x 2 sets

Donkey Calf Machine

Stack x 20 x 2 sets

MAN! I'm excited again about my deadlifts! That's a good feeling!

kingkong51
10-18-2008, 09:44 AM
I am ready to see what you going to do Buddy keep up the hard work

mastermonster
10-18-2008, 03:20 PM
I am ready to see what you going to do Buddy keep up the hard work



Hey Big Rob! I'm just trying hard to keep pace with you young MONSTERS! How have you been doing?!

parabellum
10-18-2008, 09:30 PM
Nice work brother.

mastermonster
10-19-2008, 03:58 PM
Nice work brother.


Thanks Brother! How have you been? I hope all is well!

mastermonster
10-21-2008, 10:03 PM
10-20-08 Mon. / Bench Night / Bwt. 292

(Shoulders have KILLED me all day! Don't really know why! Just sat around the house yesterday and my office.)


Bench Press (focus on trying to touch something to open with in the 2 ply)

bar x 20

135 x 20

225 x 15

315 x 6

365 x 1 (this even hurt my shoulders)

(add 2 ply Super Katana)

500 x 1 @ 2 boards (almost touched it)

600 x 1 @ 1 board (barely touched / shot up)

(pulled it way up in the neck)

600 x 1 @ 0 boards (liked about an inch touching / went up easy)

625 x 1 @ 0 boards (Chris said it stopped about a half inch away. Up good again)

650 x miss @ 0 boards

(Thought shirt was in the same place but it stopped about an inch up. Tried to touch so long I couldn't push. It was killing my shoulders)

(Change to older size 52 2 ply F6 / worth a try)

600 x 1 @ 0 board (stopped at about a board up)

Stopped here.


I'm going to stop here trying to get a 2 ply ready for worlds. I'll take the 2 ply Super with me, and if I'm feeling lucky; put it on for a 3rd maybe. I'll spend the next couple of weeks seeing exactly where I'm at in the 1 plies; the 50 stock and the 50 Super. I know I got a good push with 622 with the stock shirt in May, so I'll see if I can start there Monday; do about 1/2 the work in it and 1/2 in the Super and start putting together a bench plan from there. The meet's getting to close to keep hoping I get the 2 ply down. It's not worth risking a bombout at World's! It may cost me 50-75 pounds on the bench but I should still beat my full meet WR of 600 by a good bit. If I squat and DL well I should also take the squat and total record as well.

I'm a little disappointed in how the bench training is ending up but it's been a very good training cycle overall. And who knows! I may supprize myself with the 1 ply Super Katana...we'll see!

mastermonster
10-22-2008, 10:34 PM
10-22-08 Wed. / Squat Night / Bwt. 286! Food and fluid intake was crap today!


We've been busy the last 2 days working around getting a new central heat and air unit put in (old one went out!); about $4,300.00! Ouch! And had to take all 6 dogs to 'Doggie Daycare' for 2 days (another $120.00). I had to wait on the guys to finish this evening and then go and pick up and transport the dogs home 2 at a time in my mustang (3 trips). I went from 11:00 to 6:30 without eating and threw down a double whopper and flew out the door to the gym. So, considering all of that; it really wasn't that bad of a workout. Not what I'd hoped for, but not bad!


Squats (Briefs, Belt / To box just under break point)

235 x 12

415 x 4

(add wraps)

600 x 2

(add suit)

805 x 1

905 x 1 (got it solid but felt 'all the crap' of the day/felt pretty heavy!)

Decided not to do another full squat. Decided just to feel some overload.

1045 x takeout and hold for 10 count.

Felt heavy of course but not as heavy as I thought it might!

Life get's in the way sometimes; that's just part of it. If I can hit next weeks planned #'s it'll all be good! I think the 1045 takeout was a productive thing tonight.
_________________
Proudly Sponsored by Titan Support Sytems Inc. and Gold's Gym; Rainbow City, Al.

Travis Bell
10-23-2008, 11:36 AM
Can you get video of your benching? I'd be more than happy to help if I could

mastermonster
10-23-2008, 09:54 PM
Can you get video of your benching? I'd be more than happy to help if I could

Thanks Travis! I'll see if I can get Pam to put some on U-Tube from some of the recent bench sessions and put a link here to them. Anything you can see that would help get that extra inch down in the 2 ply would be greatly appreciated!

Big o Boy
10-23-2008, 11:49 PM
Huge lifting in here! This journal needs some more love! I'll be subscribed... Good luck at Worlds!

mastermonster
10-26-2008, 09:31 PM
Huge lifting in here! This journal needs some more love! I'll be subscribed... Good luck at Worlds!


Thanks! I'll look forward to the visits!

mastermonster
10-27-2008, 11:27 PM
10-27-08 Mon. / Bench Night / Bwt. 293


The rest has done the shoulders a ton of good! They feel much better!

Bench Press

Bar x 20

135 x 12

225 x 10

275 x 6

315 x 3

(Add 1 ply size 50 Super Katana)

500 x 2 @ 3 boards

585 x 1 @ 1 board (Didn't quite touch it)

600 x 1 @ 0 board

(Got it to about a board away. Let Chris take it and didn't push it. Saved the energy for the 2 ply.)

(Add 2 ply 54 chest/52 arms Super Katana) (Stretched the arms some earlier with a small basketball)

625 x 1 @ 1 board (Just missed the board and shot up)

650 x 1 @ 0 boards (No touch. Got to about 1 board level and shot it up easy) Out of time.


I feel much better about the 2 ply. My shoulders feel good and the weight shot up. If I'd started in the 2 ply I feel sure I could have touched and pressed with some where around 700 tonight. With the sleeves stretched as they are I think next week I can make it work if I go the whole session in it. I feel better about things now.

Big o Boy
10-28-2008, 08:06 AM
Nice benching! That's a ton of weight! How's the super Katana in comparison to the old style?

mastermonster
10-30-2008, 10:11 PM
Nice benching! That's a ton of weight! How's the super Katana in comparison to the old style?

Thanks! I'm finding it to be quite a bit harder to get to the chest but I'm pushing a lot more weight from the same board heights as the regular, so if I do get it on down; I'm hoping the same will hold true from the chest.

mastermonster
10-30-2008, 10:12 PM
10-29-08 Wed. Night / Squat Night / Bwt. 297!


What started out as a bad thing turned out to be a good thing! See below:


Squats (Briefs and Belt)

235 x 8

415 x 4

(add wraps)

600 x 2

800 x 1

900 x 1 YES! (No Suit!!!) PR in Brief, Belt and Wrap by 60 lbs. I believe!!!

Didn't plan this! The clock in the front of the gym was off and we didn't know it. By the time we knew the real time it was almost 8:30 (gym closes at 9:00!). I'd planned to go to 800 in the briefs and then suit up and go 905 - 960 - and if all felt right try 1005. I decided to just see what 900 would do in just the briefs, belt, and wraps. It felt pretty heavy as I approached the box but I got it solid with good bar speed! Knowing that 900 went up so well without the suit is really going to help my confidence getting under the bar with the suit with 1005!

P.S. Our 13 YO Brandy (112 lbs.) Squatted 200 lbs. tonight on her 2nd night in a suit! Easily! This kid is a natural!!!

mastermonster
10-31-2008, 10:34 PM
Thurs. and Friday: Just some Shoulders, Tricep; then Back, Biceps stuff. Not a lot of it from here in. Mostly just bombing the comp lifts now. Bwt. Friday still 297.

WillNoble
10-31-2008, 10:39 PM
10-29-08 Wed. Night / Squat Night / Bwt. 297!


What started out as a bad thing turned out to be a good thing! See below:


Squats (Briefs and Belt)

235 x 8

415 x 4

(add wraps)

600 x 2

800 x 1

900 x 1 YES! (No Suit!!!) PR in Brief, Belt and Wrap by 60 lbs. I believe!!!

Didn't plan this! The clock in the front of the gym was off and we didn't know it. By the time we knew the real time it was almost 8:30 (gym closes at 9:00!). I'd planned to go to 800 in the briefs and then suit up and go 905 - 960 - and if all felt right try 1005. I decided to just see what 900 would do in just the briefs, belt, and wraps. It felt pretty heavy as I approached the box but I got it solid with good bar speed! Knowing that 900 went up so well without the suit is really going to help my confidence getting under the bar with the suit with 1005!

P.S. Our 13 YO Brandy (112 lbs.) Squatted 200 lbs. tonight on her 2nd night in a suit! Easily! This kid is a natural!!!


Holy ***** NICE WORK

mastermonster
10-31-2008, 10:43 PM
Holy ***** NICE WORK


Thanks Will!

mastermonster
11-03-2008, 10:46 PM
Mon. 11-3-08

I'm deciding to go underground with my training the last 3 weeks and not log the rest of the training. Sort of just go inside myself and get in that 'dark' place where I go to get my game face on. Eliminating all possible distractions between now and the meet. Thanks to everybody who's stopped by here and encouraged me! I'll be back in about 3 weeks to let everybody know how WPC World goes!!!

P.S. Mark, I still haven't got Pam slowed down long enough to put up some BP footage. I'll keep trying! By the way. Congrats on the HUGE BP!

mastermonster
11-27-2008, 12:46 AM
11-26-08

My WPC Worlds experience:

1st! I will never try to weigh 300 lbs. again! I got that out of my system! I weighed in after helping handle Cam on thursday in the Jr's. The warmup room was very crowded and hot as he**! I weighed in about 288ish? I'd been bouncing around 295-298 the last week. After a big effort to carb load and hydrate I was 300 by meet time. (Maybe good if you're not in the same gear you do 275's in! LOL!)

I was in the position of not having anyone in my class. I know now by how I felt the last few weeks why not many over 50 lifters want to walk around as a true 308ers. But anyway, I struggled until almost meet time wheather to give up a round and being able to warm up in gear to open safe to assure team points for Golds. Bottom line is I decided to open in briefs for squat, raw for bench, and very low on deadlift to ensure the win with no bombout chance. The hard part of the decision was that I would lose a round in gear and not be able to hit any warmups in my suit or shirt and have to make huge weight jumps to 2nd attempts. This would put the #s and records I'd hoped to reach in definate jeopardy....Well here's how it played out.

Squat 1:

705 Good; but could barely get down! Started wondering if 300 lbs. was such a good idea in size 50 Boss briefs!

Squat 2:

903 High. Me and Cam barely got the suit on. It was tight as he** and we had to hustle to get it on and the straps set and wrapped before time to go back up. I could barely get under the bar! The straps tightened up as soon as I started down and it was hard to sit back. I was a bit forward and couldn't get my hips down enough. When it bottomed out I pushed it back up fine but I was a couple of inches or so high!

Squat 3:

903 Miss. Last chance to get it and I over compensated. I loosened the straps til they were floppy and told Cam to wrap my knees loose. After the fact I realised I should have just went with the loose straps and wrapped tight. I got down to depth but didn't get enough from the knee wraps to get past my sticking point and I had to shake it off to the spotters. All of this was my own doing so I'm the only one to blame.

Bench 1:

314 Good. Just took last raw warmup on the platform. A little embarrassing but oh well!

Bench 2:

617 WR attempt. Red lighted? Very tough touch in the 1 ply regular Katana. Finally got it down and the press command and pushed it up. Got the rack command and thought all was well. I got up and saw the reds from the side judges and looked at the head judge (USA) who said "ask the side judges" (he gave me the white light). Well, I still don't know because they both spoke Russian or something similar and I don't! They just stuck their arms out and shook there heads and pointed to there ears (like 'I don't understand') when I asked what I did! One of the perales of International competition I guess. Still not happy with no explanation but that's life on the big stage.

Bench 3:

617 Miss. Not sure what I did. I think I got my feet uneven and got an uneven leg drive. As soon as I started up I started rolling to the left. By the time I was close to the top of the press I was about to fall off the bench and had to tell the spotters to take it! Settling for a 314 bench was a real attitude killer!

Deadlift 1:

501 Good. Snapped it up. It finally felt good to make a lift in a suit! LOL! Decided to suck it up and end on a good note and have a good day deadlifting at least.

551 Good. Felt even better than the 1st one.

600 Good. Easiest 600 I've ever pulled. Went up as fast as the other 2 did! I really wished I'd had another attempt to see what I could have pulled!

Good and bad! I took Gold for PL and BO and got team points, but in very unimpressive fashion. I'm just going to use it to learn to compete at my ideal bodyweight (and that bigger is not always better) and to motivate me to bust a** even harder for Masters Nationals in May. It will be my redemption meet and I'll go after the records again there.

Resting this week and I'll start back in the gym next week.

mastermonster
12-02-2008, 12:01 AM
12-1-08 Bench Night (1st workout after week off from WPC Worlds) Bwt. 285...already down 15 pounds! It all starts over!

Bench Press

135 x 12

225 x 10

275 x 10

315 x 10

365 x 3

Add Customed Super Katana / 2 ply

500 x 5 @ 3 boards

600 x 4 @ 2 boards

700 x 1 @ 1 board

225 x 42 (Rep out)

(Rep out right after coming out of the shirt. Not my best # but within 8 reps! Still a little winded at the start.)

All the weight were pretty easy tonight. Felt very rested and strong. The 2 ply really felt good tonight at 285. I touched the 1 board without a lot of trouble. I think I can use this shirt at 280ish!...were I plan to lift now!

Big o Boy
12-02-2008, 10:44 AM
Congratz on the meet! It didn't really go as good as you wanted, but you didn't have a bomb out! Weights are still really impressive for your lifting class.

Don't want to chase the records as a 275er?

mastermonster
12-03-2008, 05:45 PM
Thanks Big o Boy! Nationals I'll probably do 275 and compete about 283 (my ideal comp. weight) and try to take the records there (already have the bench record at 600 in a single ply katana). Then try to petition up to the 308 class (if there's an opening) for Worlds in London and try to take the 308 records there at the same meet day weight. I'll pretty much guarantee that no matter the situation, I won't open with unsuited token weights again. It's just too hit or miss not warming up with a rep or two in the equipment. Although this strategy got the Golds and points it didn't feel good at all to train that hard and long and come out without a worthy total and the records I was after! I'll open as safe as the equipment will allow from now own.

mastermonster
12-03-2008, 11:24 PM
12-3-08 Wed. Squat Night / Bwt. 281! 19 Lbs. down from the day I lifted at Worlds! 1st squat night back.

Squats (Briefs / Belt / to box at depth)

Got the briefs on by myself and I just washed them (drawn up some) LOL!


235 x 10

415 x 10

add wraps

600 x 10

(Real good set! The safety chain slid in front of the left hook and it hit the bar and knocked me backwards on the re-rack! Chris made a great catch and stood me back up! Thanks!

700 x 4 (Another real good set)

Leg Extentions

100 x 10 x 3 sets

Leg Curls

210 x 10

255 x 10

Standing Calf Raises

495 (stack) x 20 x 2 sets

I got some good video of this and Monday's Bench session. When I can get Pam home and rested long enough I'll get her to put it on U-tube and post a link to it. Pam went in at 9:00am yesterday and the hospital hammered her all day and night with vascular studies. She finally left work at a quarter til mid-night. They are scheduling her to death! Business is too good!

mastermonster
12-06-2008, 11:33 PM
12-4-08 Thurs. / Push Assistance Night / Bwt. 280


Shoulder Press Machine

150 x 10

210 x 10

300 x 10

330 x 10

375 x 10

Seated DB Lateral Raises

15's x 10

20's x 10

25's x 10

30's x 10

35's x 10

Narrow Grip 3-board Presses

225 x 10

315 x 10 x 3 sets

Cable Pushdowns

100 x 10

150 x 10

200 x 10

250 x 10

Ab Machine Crunces

80 x 20 x 3 sets

Friday 12-5-08 / Pull Assist night / Bwt. 280

Corner Bracket End Barbell Rows (Wide Handle)

1 - 45 x 10

2 - 45's x 10

3 - 45's x 10

4 - 45's x 10

5 - 45's x 10

Seated Cable Rows

200 x 10

250 x 10

300 x 10

Reverse Grip Pulldowns

100 x 10

150 x 10 x 3 sets

Shrugs on Standing Calf Machine

495 (stack) x 20 x 3 sets

mastermonster
12-09-2008, 09:49 PM
12-8-08 Mon. / Bench Night / Bwt. 284 (grief eating after the Bama lose)


Bench Press

135 x 10

225 x 10

275 x 10

315 x 6

Add 2 ply Super Katana

500 x 5 @ 2 boards

(I was pleased to get 500 down solidly to 2 boards for all 5 reps)

600 x 1 @ 2 boards

700 x miss @ 1/2 board

(At about 1 board height it drifted just a little out of the groove toward my head and I couldn't push it ...at all.

mastermonster
12-10-2008, 11:03 PM
12-10-08 Wed. / Squat Night / Bwt. 280


Squats (Briefs / Box at depth)

235 x 10

415 x 10

add wraps

600 x 10

700 x 4 (good solid squat session)

Single Leg Presses (Plate loaded Machine)

700+ x 8 each leg by 3 sets

Leg Curls

210 x 10

255 x 10

Standing Calf Raises

495 (stack) x 20 x 2 sets

mastermonster
12-12-2008, 10:23 PM
12-11-08 Thurs. / Push Assist Night / Bwt. 279!

Shoulder Presses (Hammer Strength plate loaded seated / free swinging arms) Just for a change.

250 lbs. x 10 x 2 sets

300 lbs.x 10 x 4 sets

Seated DB lateral raises

(After seeing the picture of me and Mendy, I realized how much delts I've lost since the surgery. They hurt some but I'm putting them back in! LOL!)

15's x 10

20's x 10

25's x 10

30's x 10 (Embarrassingly low compared to BB days...but it's a start!)

Lateral Raise Machine (Hammer Strength Plate Loaded) Not as uncomfortable as the DB's.

50 lbs. x 10

60 lbs. x 10 x 3 sets

Narrow Grip 3 Board Press

135 x 10

225 x 10 x 3 sets (explode up real fast off the boards)



Friday 12-12-08 / Pull Assist Night / Bwt. 281


Bent Over Barbell Rows

135 x 10

155 x 10

185 x 10

225 x 10

315 x 10 x 3 sets

Underhand Pulldowns (with cambered curl bar)

100 x 10

150 x 10

180 x 10

200 x 10

250 x 10

Barbell Shrugs (light)

135 x 20 x 2 sets (just to hit em' real quick before the gym closed)

mastermonster
12-16-2008, 06:14 PM
12-15-08 Mon. Night / Bench - Chest Night / Bwt. 279


Bench Press

135 x 12

225 x 12

275 x 10

315 x 10

(add 2 Ply Super Katana / emphasis to see how light I can eventually touch with at the lighter Bwt.)

500 x 5 @ 2 boards

(puled into sleeves more)

600 x 1 @ 1 board

(This touched without a great deal of effort and went up very easy. Encouraging!)

(Shirt off)

315 x 10

Light Dumbell Flies (Haven't done these in forever!)

25's x 10

30's x 10

35's x 10

(Nice and easy for now to start getting the shoulder used to them again and to start strengthening and bringing some mass back to my outer pecs again. I've neglected a lot of areas that I think helped support the shoulders since the surgery 2 years ago. I'm going to try to fix that.)

mastermonster
12-22-2008, 12:24 AM
12-17-08 Wed. / Squats - Legs / Bwt. 278

Squats (Briefs / Box to depth)

235 x 10

415 x 10

(add wraps)

600 x 5

700 x 1 (Felt really tired tonight. A lot of stuff going on at work.)

Leg Presses (plate loaded)

800+ x 12

1000+ x 12

1200+ x 12

Leg Curls

210 x 10

255 x 10

Calf Raises

495 (stack) x 20 x 2 sets


Thursday, Friday and Sunday; didn't train. Moved equipment from the old Powerlifting room to the new one. Quite a bit more room and thankfully NO **** MIRRORS! Just bricks and galvanized steel...and a sound system for some 'metal'!!!

mastermonster
12-22-2008, 09:46 PM
12-22-08 Mon. Bench, Chest nite and Shoulders, Triceps (working around Holidays) Bwt. 276

Bench Press

135 x 12

225 x 12

275 x 10

315 x 7

(add shirt / 2 ply Super Katana)

500 x 5 @ 2 boards

600 x 1 @ 1 board

(Didn't quite get it locked before it fell out of the groove away from the uprights. Pushed too straight up.)

600 x 1 @ 1/2 board

(This one was good. A little tough to touch but OK. I think I will touch 600ish to the chest in it soon at this Bwt. For lack of a better discription, I fell much better and much more athletic at this weight. I feel like I could almost line up and play ball again...almost! LOL!

Matrix Chest press Machine (I like these new machines)

150 x 12

180 x 12

200 x 12

220 x 12

250 x 12 x 2 sets

DB Flys

20s x 10

30s x 10

40s x 10

50s x 10

60s x 10

Matrix Shoulder press Machine

100 x 12

150 x 12

180 x 12

200 x 12 x 3 sets

Seated DB Lateral Raises

20s x 10

30s x 10

40s x 10

Matrix Machine Tricep Extensions

100 x 12

150 x 12

180 x 12

180 x 12

200 x 12

Cable Tricep Pushdowns

100 x 12

150 x 12

200 x 12

250 x 10

(Felt good tonight - a lot of energy!)

Travis Bell
12-23-2008, 05:00 AM
Good grief! You put my volume to shame Buddy. Nice work

mastermonster
12-25-2008, 02:17 AM
Thanks Travis! I'm working on getting my muscle groups re-balanced. Much like my old off-season bodybuilding training, and also improving my conditioning a little. I had very little endurance training wise and felt lousy at 295-300 lbs. I've lost about 26 lbs. since Worlds and I feel like the ever - ready bunny! Had to tighten my lever belts 5 holes each! Most of the high volume assistance work is not real heavy, but I think it's beneficial right now. GPP I guess!

mastermonster
12-25-2008, 02:18 AM
12-23-08 Tues. / Squats / Bwt. 274 / Squatting tonite since gym will be closed tomarrow nite.

Squats (First time in the new power-room!)

(Briefs / To box @ depth)

235 x 10

415 x 10

(add wraps)

600 x 6

505 x 10

Nothing real aggressive tonite; just getting one in to stay on schedule during the holidays. We had a good time! It was nice squatting in a room with no **** mirrors!...just bricks and steel!

mastermonster
12-26-2008, 11:41 PM
12-26-08 Fri. / Back / Biceps / Abs / Bwt. 275

Barbell Rows

135 x 12 (With Fat Grip inserts / Grip work)

135 x 12 (Fat Grips)

225 x 12 (Reg. grip)

275 x 10

315 x 6

Matrix Machine Seated Rows

150 x 12

200 x 12

250 x 12 x 2 sets

Curl Grip Pulldowns

100 x 12

150 x 12

200 x 12

250 x 12

DL Grip Barbell Shrugs

225 x 20 + 20 count hold x 3 sets

Reverse Hypers

4 35's x 12 (140 lbs.)

6 35's x 12

8 35's x 12

10 35's x 12 (350 lbs.)

Seated DB Hammer Curls

55's x 10 x 2 sets

Standing DB Hammer Curls

55's x 10

75's x 10

95's x 10

Fat Grip Farmer DB Holds

55's x 3 sets til grip failure

Matrix Ab Machine

100 lbs. x 20 x 3 sets

mastermonster
12-28-2008, 12:53 AM
Here are some vids of my 2008 training (squats and benches) for WPC Worlds if anyone's interested. It was a good year of training for me.

http://www.ironscene.com/videos/2329_buddy_mckee_/_mastermonster_08_training_@_52yo?code=108

mastermonster
01-02-2009, 11:28 PM
12-29-08 and 1-2-08 Just some assistance work. Bwt. 273 on Mon.....Bwt. 269! on Friday. Visually much leaner!

Pretty much let this week be just assistance work and getting thru the rest of the holidays. Two partners gone on a holiday road trip and New Year's family plans kind of made this plan neccessary.

Mon. Push assistance work (nothing really worth logging)

Wed. No Workout

Thurs. No Workout

Friday. Pull assistance work (again; nothing worth logging)

Real happy with the weight loss at least! 31 lbs. since Nov. 21st. I'll see how my strength is doing next week and decide if I'll try to stay around this weight or what. I'm down to the last hole in my training belt I do assistance work and Deadlifts in! Also, back in jeans I haven't fit in for almost 2 years. People at Gold's are starting to ask if I'm getting ready for the Gold's Classic BB comp! That's funny...and kind of cool!

mastermonster
01-05-2009, 10:38 PM
1-5-09 Mon. / Bench press / Chest Night / Bwt. 270 (I felt real depleted today...and very achy shoulders.)

Bench Press

Bar x 20 (trying to get the shoulders loose)

135 x 10 (this even hurt the shoulders)

225 x 10 (felt heavy and hurt)

315 x 1 (same)

365 x 1 (hurt so bad I almost missed it!)

Add 1 ply Super Katana (wanted to get some work in with this shirt while my weight is down)

500 x 3 @ 2 boards (shirt helped the shoulders a lot)

545 x 1 @ 1 board

600 x 1 @ 2 boards

(Shirt off)

Matrix Chest Press Machine

100 x 10 (all speed presses and hard locks)

150 x 10

200 x 10 (these hurt some too)

DB Fly

35s x 10 (these hurt and my shoulders felt and sounded like grinding gravel)

55s x 5 (stopped here. These hurt too much!)

Not sure what the deal is with the shoulder except maybe the sloppy rainny weather here lately and my 90 year old shoulders...That's how the Doc discribes them! Tonight I might believe him!

mastermonster
01-07-2009, 11:44 PM
1-7-09 Wed. Squat/Leg Night / Bwt. 270

Weights still felt heavier than usual, but a lot better than Mon. and without so much joint pain. The weather finally cleared up and got cool and sunny. Maybe that was part of the problem Monday!?

Squats / Briefs / to box at depth.

235 x 10

415 x 6

Add wraps

600 x 3

700 x 1 (This is where it felt heavier than usual, but it was a good solid rep.)

505 x 10

505 x 8

Out of briefs

Single Leg Presses

600+ x 10 x 3 sets

Leg Curls on Seated Matrix Machine.

100 x 10

150 x 10 (I think I like the old Machine better. I'll go back to it next week I think.)

Donkey Calf Raise Machine

Stack x 20 x 2 sets

mastermonster
02-10-2009, 07:48 PM
Hey everybody! I took a little time to step away from the computer and 'smell' some of the other roses in life...just clear my head and get ready for this year's run at things! Training's been kinda' low key and I'm about to start stepping it up a bit.

Mon. 2-9-09 Chest/Bench Night - Bwt. 268...all trimmed down from 300 in November! Feel GREAT!

Bench Press

135 x 10

225 x 8

275 x 6

315 x 1

add shirt (2 ply Super Katana)

500 x 1 @ 2 boards (Lightening!)

600 x 1 @ 2 boards (Lightening!)

675 x 1 @ 2 boards (strong steady speed rep!) Stopped here. Felt good!

We've picked up some new guys that I really hope stay with us. Tyler (20 YO 148 Junior), J.D. (41 YO 220 Master) and Brian (275 39 YO Submaster). J.D. and Brian are coming over from Guntersville and will split training time between us and Powerhouse Gym in Albertville, Al. (Comp lift nights with us) These guys are experienced lifters but new to competition (except Brian did a couple of meets some time back). Tyler is a very muscular athlete (probably 165er by summer) and J.D. is a former bodybuilder getting ready for his 1st PL meet (hoping for around 525-405-600 Raw!) Brian is a BEAR! 6' 2 or 3" and 258 and looks 280+! His arms are huge! My old 50 F6 will never be the same after getting it over those arms. 435 easy off of 2 boards the 1st time in a 'real' shirt! (He'd used an Inzer Blast several years ago) This after working up to 385 raw! We're really starting to become a solid training group! That's refreshing!

mastermonster
02-11-2009, 11:01 PM
Wed. 2-11-09 Squat Night Bwt. 268

Squats (Briefs to box)

235 x 6

415 x 3

Add wraps

600 x 1

Add 50 Boss Suit

700 x 1 (really easy)

800 x 1 (easier than I thought it would be at this point!)

The new guys are squatting great! There's a good energy in the group!

mastermonster
02-13-2009, 09:52 PM
2-12-09 Thurs. Push Assistance Night. Bwt. 266!

Shoulder Press Machine (Matrix)

100 x 12

150 x 12

200 x 12 x 3 sets

Cable Pushdowns

100 x 10

150 x 10

200 x 10 x 2 sets


2-13-09 Fri. Lats/Back Bwt. 266

T-Bar Rows (corner bracket type)

75 x 12

100 x 12

145 x 12

190 x 12

235 x 12 x 3 sets

Barbell Rows (each rep paused at the floor)

225 x 10 x 4 sets

Everybody else worked deadlifts tonight. I mostly watched and critiqued form and was the motivator! LOL! Then I did a little Lat work when they were finished. I'll pull again in about 2 weeks.

mastermonster
03-02-2009, 09:12 PM
Sorry for this gap in logs, but I've been real busy with meet promotion stuff lately. I've been training but not having the time to log it.


3-2-09 Mon. Bench Night / Bwt. 265. I start my 'pre-meet' training cycle next Monday!

Bench Press

135 x 12 (arched over a football)

225 x 10 (no football)

275 x 6

315 x 1

Add 2 ply Super Katana

500 x 5 @ 2 boards

600 x 5 @ 2 boards

Good Workout. Ready to start turning it up next week! That will be 8 weeks out!

mastermonster
03-06-2009, 08:22 PM
Wed. 3 - 4 - 09 Squat Night Bwt. 265

Squats (Briefs) to box

235 x 10

415 x 6

add wraps

600 x 3

add suit

700 x 1

800 x 1


Thurs. 3-5-09 Push Assist Night Bwt. 266

Shoulder Presses (Matrix Machine)

100 x 12

150 x 12

200 x 12 x 3 sets

Cable Pushdowns

100 x 10

150 x 10

200 x 10

250 x 10 x 2 sets

Ab Machine Crunches

100 x 15

150 x 15

170 x 15

Fri. 3-6-09 Pull Assist Bwt. 265

Bent Barbell Rows

225 x 10

275 x 8 x 3 sets

DB Hammer Curls

55s x 10

80s x 10 x 3 sets

This ends the pull back (off season phase)! Monday starts the 'Meet Cycle'! 8 weeks to D-Day!!!!

mastermonster
03-13-2009, 11:17 PM
3-9-09 Mon. Bench Night Bwt. 267

Meet prep phase started tonight! Doing a lot of last minute stuff for the APF Alabama promotion. So I've missed some logging. I'll cacth up here.

Bench Press

135 x 12 over a football

225 x 10

275 x 6

315 x 1

(add 2ply Super Katana)

500 x 3 @ 2 boards

600 x 1 @ 1 board (couldn't quite touch the board)

705 x miss @ 2 boards (couldn't quite lock it). Wanted to see where I was with it at 8 weeks out.


3-11-09 Squat Night Bwt. 269

(Briefs) to box

235 x 10

415 x 4

add wraps

600 x 1

add suit

700 x 1

810 x 1 This was a good solid rep. Wanted to go to 850 but ran out of time. I'm going to try dropping the 1st warmup set next week.


Friday Deadlift and assistance night Bwt. 270 (had to miss Thurs. with dog trouble)

Deadlifts

225 x 4

405 x 1

495 x 1

585 x 1 (Pretty good deadlift session)

Bent Barbell Rows

135 x 12

225 x 10

DB Hammer Curls

75s x 10

85s x 10

95s x 10

mastermonster
03-17-2009, 06:49 PM
3-16-09 Mon. / Bench Press / Bwt. 272

135 x 12 arched over a football

225 x 12

275 x 6

315 x 1

add 1 ply size 50 Super Katana

500 x 3 @ 2 boards

600 x 1 @ 2 boards

675 x miss @ 2 boards (locked left, not quite with the right)

Add 2 ply size 52 regular Katana

705 x 1 @ 2 boards (up pretty fast)

Shoulder felt pretty good after working on the dog's fence all weekend. Supprising!

mastermonster
03-26-2009, 10:16 PM
3-18-09 / Squat Night / Bwt. 270

Squats (Briefs / To Box)

235 x 10

415 x 4

Add wraps

600 x 1

Add suit / straps down

700 x 1

straps up

820 x 1

870 x 1

Back to briefs and wraps

505 x 12


3-19-09 / Push Assist Night / Bwt. 268

Shoulder Presses (machine)

100 x 12

150 x 12

200 x 12 x 3 sets

Tricep Pushdowns

100 x 12

150 x 12

200 x 12

250 x 12 x 3 sets

Machine Ab Crunches

100 x 15

150 x 15 x 2 sets

mastermonster
03-26-2009, 10:25 PM
3-23-09 / Bench Night / Bwt. 266 (ran the meet this weekend / not much time to eat!)

Bench Night

135 x 12

225 x 10

275 x 6

315 x 6

Add 1 ply Super Katana

500 x 1 @ 2 boards

600 x 1 @ 1-1/2 boards

625 x 1 @ 1 board

650 x 1 @ 1/2 board (didn't touch)

mastermonster
03-26-2009, 10:31 PM
3-25-09 / Squat Night / Bwt. 268

Squats (Briefs / to box)

415 x 4

add wraps

600 x 1

add suit / straps down

700 x 1

Straps up

830 x 1

880 x 1

mastermonster
03-26-2009, 10:36 PM
3-26-09 / Push Assist Night / Bwt. 270

Shoulder Press Machine

100 x 12

150 x 12

200 x 12 x 3 sets

Tricep Pushdowns

100 x 12

150 x 12

200 x 12

250 x 12 x 3 sets

mastermonster
03-28-2009, 11:53 PM
3-27-09 Fri. / Deadlift - Lats / Bwt. 272

Deadlift

225 x 4

315 x 1

405 x 1

500 x 1

500 x 1

545 x 1

545 x 1

545 x 1

Seated Row Machine

150 x 12

200 x 12

250 x 12 x 3 sets

mastermonster
04-06-2009, 09:53 PM
Last weeks training was good, but didn't have time to post it. Busy getting ready for the trip to Baton Rouge to help Garry with APF High School Nationals. Very good meet but tiring. Two platforms running solid for 2 long days! Great meet! Great lifters and great kids! The future looks bright!

4-6-09 Mon. / Bench Night / Bwt. 265 / Very good WO even though we rode back 7 hrs. last night and got home at 3:30am! Then went to work at 7:30am.

Bench Press

135 x 8

225 x 5

275 x 1

315 x 1

add 2 ply 52 Katana

500 x 1 @ 2 boards

600 x 1 @ 1 board

600 x 1 @ 1/2 board

600 x miss (no touch) @ chest (forgot to pull the collar up)

600 x 1 to chest (nailed it!)

740 x 1 @ 2 boards (collar down)

Chris said that it was the fastest he's ever seen me move 700+.

This is what I've been looking for for so long! Being able to touch a consistant opener in the 2 ply and just stay in one shirt. And at just under 4 weeks to APF Masters Nationals; that's very comforting!

mastermonster
04-09-2009, 04:57 PM
4-8-09 Wed. Squat Night / Bwt. 266 / Breaking in new Boss Briefs

Briefs and Belt

325 x 5

415 x 4

Add Wraps

600 x 1 (to box at depth) Did hit depth.

700 x 1

Add 50 Boss suit / straps up

835 x 1 to depth. (Planned opener is 832)

This rep was pretty comfortable getting down and went up easy and fast. Still working at dropping the bar faster. Hope to have time to get 1 or 2 more suited reps in next week. The new briefs kind of slowed things down tonight. Hoping maybe time to try 835-870-905 next week. I think the fresh briefs will be good for that. The old ones were stretched out to me weighing 300. They were way to easy to get on and I could get well below depth with no weight!

mastermonster
04-18-2009, 07:46 PM
Fri. 4-10-09 Deadlifts / Lats / Biceps Bwt. 268

Deadlift (new Centuion suit with velcro straps / size 48)

225 x 4

315 x 2

405 x 1

495 x 1

545 x 1

585 x 1

Seated Cable Rows

150 x 12

200 x 12

250 x 12

300 x 12

DB Hammer Curls

75s x 12 x 3 sets


Mon. Bench Press / Bwt. 270

135 x 8

225 x 6

275 x 1

315 x 1

2 ply size 52 Katana

500 x 1 @ 2 boards

600 x 1 @ 1 board

620 x 1 (chest) Took a little while to touch but up good. Shirt collar set high.

775 x miss @ 2 boards (3 man hand-off didn't go well. Set it out too far and it went way below the groove. Couldn't even start it up.

mastermonster
04-19-2009, 01:57 PM
Wed...SICK OF DRAMA AT GOLD'S / Supposed to be Squat Night!

Short version: Long standing situation management has refused to deal with for several years now. Spoiled 'old money' rich guy has been allowed to run his mouth and insult people and never gets dealt with. It comes to a head, I've finally had enough and I react. Now that it's me and not just rich boy, Mr. Management (who I thought I knew better than I did!) Kicks me out for a week 2 1/2 weeks from Masters Nationals! Little rich boy isn't training for anything and meant to push it enough to get us both kicked and Mr. Management even admitts he knows that. I told him he'd better be sure because if he was going to side with his 'big money' buddy I wasn't coming back if I miss this workout or any this week. I guess he's not used to people who mean what they say. He said go home and calm down and let's talk tomarrow. I said NO! I said I won't be back if I leave now. He's also claiming the monolift that we both bought with our profit from our 1st meet belongs totally to the gym. I was warned he'd do that by someone who had a similar experience with him on a mutual equipment buy. Well, the 'old money' boys deserve each other and I'm done with Gold's! I'm no longer affliated with them.


Friday 4-17-09 Finally Squat Night at Powerhouse Gym in Albertville (almost 30 miles away but worth it!)

Very good ficility! Monolift! Some excellent powerlifters, ex-football and old bodybuilding buddy's there too! If I settle here I'll start looking for a squat bar to buy and leave there for everyone to use. They have a standard bar on the monolift now but it has the wider inner collars and I can put my hands on top of them and get under it O.K. for the immediate future. The guys I mentioned above offered to help with the monolift, spotting and suit straps. That's a missing spirit at Gold's anymore. This was the most stress free, and enjoyable workout I've had in a long time. Just a great sense of comraderie just because we all are in the iron game; not because your in this clique or that. This was a very refreshing feeling!

Squats (Briefs, videoed at knee level / no box...meet's close)

225 x 4

405 x 4

600 x 1 (with wraps)

add suit / straps down

685 x 1

Straps up

775 x 1 (all of these squats were obviously below break on video)

835 x 1 (I forgot how much a standard bar bends with 800+...Rainbow!)

The bar started whipping front to back as I broke at the hip to start down, so I slowed way down and tried to stabilize it but never quite could. I was near depth when I knew I couldn't stop it so I squatted up from that point. The vid showed I was about 2 inches high (about what both me and Thomas Snelling thought). Considering the bar and related tremors I was happy enough with it as a training rep. One more squat W.O. til the meet.

Seated Cable Rows

150 x 12

200 x 12

250 x 12

300 x 12

kingkong51
04-19-2009, 03:31 PM
Sorry to hear that about the gym but these things happen for a reason.

BrockO'Bummer
04-21-2009, 04:03 PM
Wow. Dude, you're a monster. Great job!

mastermonster
04-22-2009, 10:37 PM
Thanks Robert. Garry told me the same thing. That nothing that happens is an accident and that I'd be better off whatever happens. I just got to hang on to that faith!

Thanks Brock!

mastermonster
04-22-2009, 11:06 PM
Mon. 4-20-09 Bench day / Bwt. 264 (At Powerhouse in Albertville, Al.)

Bench Press

135 x 8

225 x 6

275 x 1

315 x 1

(add 2 ply 52 Katana)

500 x 1 @ 2 boards (Up like a rocket)

600 x 1 @ 1 board (Another rocket shot)

620 x 1 @ chest

(Forgot to repull the sleeves after the board presses! Tightened up almost instantly and took forever to touch. But it finally did and I got an exhausted weak hole shot and still ground it up anyway! I was glad to see that I could grind this weight out if I have difficulty touching my opener at the meet (planned 617 opener / breaking my own 275 50-54 WR).

705 x 1 @ 2 boards (Shot up)

750 x Miss @ 2 boards

(I came off the board low on my left hand and never could catch it up. Locked right, just short on the left. Came up with fair speed but just couldn't catch up and finish the left.

Narrow Grip Bench Presses (off 2 boards / Raw)

225 x 5

275 x 5

315 x 5 x 2 sets

Cable Pushdowns

100 x 12

150 x 12

175 x 12

195 x 12 x 3 sets

Seated Body Master Shoulder Press Machine

100 x 12

150 x 12

200 x 12

250 x 12

300 x 12

mastermonster
04-22-2009, 11:32 PM
4-22-09 Wed. / Squat night (short turn-around. Squated Friday) Bwt. 262!

Squatted at Gold's tonight and will bench there Sunday to finish our training for APF Masters, Junior,and Teen Nationals May 2-3. Doing this for the guys I'm training with as 3 of us are doing Nationals together. At least I got under a real squat bar! LOL!

Briefs

Squats

235 x 4

415 x 4

add wraps

600 x 1

add Boss suit (straps down)

700 x 1

(straps up)

810 x 1 (video showed at least an inch below break)

(This is were I will open after re-thinking it. Safer, less energy spent and then jump right to the 275 50-54 WR. It's 859 so 865.)

865 x 1

(I didn't sit back at first and realized it about 1/2 way down. Started trying to sit back from there but never really got back where I wanted to be. Still the video showed it right at the break point. A maybe, maybe not squat. It came up as fast as the 810. If I don't make the same error at the meet this weight should go fine for a second. Just got to keep my head in what I'm doing!

One more Bench day and then the meet!

mastermonster
04-28-2009, 10:28 PM
4-27-09 Bench Press / Last W.O. til meet / Bwt. 263

Bench Press

135 x 10

225 x 6

275 x 6 (meant to just do a single and just let my mind wonder and did 6)

315 x 1

(add 2 ply 52 Katana)

* WOW! Swinging under the bar to begin MM setup and pulled my lower right bicep! Shocked the crap out of me. Never got an injury setting up before...must really be getting old!

Tried to swing under again and it hurt so I did a conventional setup and cautiously took the handoff.

500 x 1 @ 2 boards (Only hurt slightly as I got to the touch point of the boards. Shot up.)

600 x 1 @ 2 boards (Same setup. No pain. Shot up again.)

600 x 0 @ 1 board (This hurt about a 1/2 inch from the board so I told the spotters to get it.)

This feels like the same injury that happened on my last bench attempt when I bombed on the bench in 06 in NY at WPC Worlds. That one was trying to touch when the shirt locked up. After about 3 days it was fine. I hope this is the case here. There's no visible bruising so that's a good sign. I'll ice it and take ibuprofen til the meet. I think it should be OK for the meet. I've hit 620 off the chest the last few weeks so I should be fine with a 617 opener if it's well by Sunday.

Ryano
04-29-2009, 12:23 PM
Good luck "old man"! You might want to rethink your opener and take a lighter one in a single ply just to make sure. You don't know how the injury will effect you, especially after squatting heavy.

mastermonster
04-29-2009, 06:04 PM
Thanks Roger. I have been touching so well with the 2 ply for the last month or so that I haven't even done a rep in a 1 ply shirt. And being about 35 lbs. lighter than the last time I had the 1 ply on, it'd be a wild guess as to what weight to use. I think the worse case scenario I'd do if it bothers me at all on Sunday would be open raw and light (last warmup on stage) if I've got the squat record and then go the second with the now very famililar 2 ply Katana. It is considerably better today, so I'm feeling better about it at this point. Congrats on the 'monster' press last week!

Ryano
04-29-2009, 07:38 PM
Thanks, Buddy. Have a good meet and bend the bar. I'd like to be there, but I only have so many $ to spend on meets. My next few meets are 2 ply, so LOOK OUT!!!! Good luck.

mastermonster
05-05-2009, 09:36 PM
Meet report: APF Masters, Teen, and Junior Nationals

Weighed in at 261. Lightest comp weight since 2004! Didn't really mean to be that light but I still felt good. I could feel the bicep thing a little loading and unloading the sound system for the meet but it was more just annoying than real pain. I announced for squats on Saturday until Kierran got there and then went back to help JD handle Cam on bench and deads. Cam had a great meet! Not what he wanted (never is) but PRs on everything and total too. Hit his 821 opener. Then missed 878 and 891. Took him 3 tries to hit his opener on bench but then pulled 651, 705 and missed 733 on deads. 2104 total I believe! It's his 5th meet (22 YO Jr.) Me and JD lifted Sunday. JD did a great job going 1590+ with all PRs and like Cam winning his class (masters 40-44 220).

I opened at 810 on the squat. It went up real good so I went right to 865 for the WR. It just wasn't there that day to come up with it and I missed it twice. I didn't have the squat record to protect so I decided to go as planned in the bench. I opened trying to break my own WR/AR with 617. Warmups felt good. The bicep only hurt a little while swinging under the bar to set up. The 1st attempt at 617 was tuff to touch but jumped up good until the right arm (the one with the pulled Bicep) gave a little and started everything rolling to the right. It was going up til I almost rolled off the bench. The second try was easier to touch (I pulled the shirt up more and into the sleeves deeper). I pushed it up a little slower than the 1st one but the right arm dipped again pretty bad and the spotters got it. The last try went up OK I thought until I saw a video of it and sure enough, the right arm dipped a little just before it locked. 2 reds and a white but it was the right call. If I could see it on a 3 inch screen I know it was visible from at least 2 angles live. I will mention that the judging was excellent all weekend. As in all Garry Frank and Hardcore Barbell meets, everything was top notch! I don't relly regret the decision to go for it. At this point I've won a lot of meets and have plenty of medals and trophies (including national and world titles). I pretty much treat each meet now like I'm competing against 3 lifters (wheather they are there or not); myself, Voladimir Ivanenko (275) and Mike McDaniel (308). The bench, squat, and total record holders at 50-54 275 and 308. I don't even think about the deadlift record. I told my wife when I called home I'd make the same choice again so I had no regrets about not opening raw and safe on the bench (I had a 105 pound lead after squats) and going right after my own PL bench record and Rogers 275 BO record. I look at it kinda' like homerun hitters in baseball. The batters who hit the most homeruns also strike out the most. There's nothing wrong with safe hitters, but now that I can reach the fences I'm going for them. This meet I was 0 for 3 and stuck out; but I know the homers will come if I keep going for them. A little frustrating, but it'll make me hungrier in the gym training for the next meet. I'll take a week or 2 off (feel out the bicep as to how long) and start it all over again soon.

mastermonster
05-19-2009, 09:40 PM
Nothing much worth posting for the last couple of weeks. I took the week after Nationals off. Then just did light and raw on bench (up to 315 for sets of 10). Same on squats except with old stretched briefs (up to 600 for 5). Friday was where I found out I've got more to worry about in the bicep than I thought. I tried to warmup light for DB Hammer Curls with 50s but really felt it in the lower bicep but also in the insertion down in the forearm. Mr. Hardhead here went ahead and did 10 reps and I've paid for it ever since. It felt pretty good benching again last night (Raw up to 365) and it didn't hurt on seated rows until the last set at 300 lbs. 250 didn't hurt at all.

So, I'll do no direct Bicep work until at least June; and stop at 250 on rows for a while until I'm sure that insertion is well. Even though it will be pretty boring stuff I'll try to start logging the workouts again next week. I probably won't compete again until about September, so I've got time to pull back and heal up a bit.

mastermonster
05-25-2009, 11:06 AM
I'm ready to get my mind back on powerlifting now. I've got to get my food intake regimen back to some consistancy. I've been very sporatic with eating. As busy as we've been at school it's been real easy to just skip meals (some days just 2 a day). I was only 255 at one point this week. I never want to weigh 300 again but I think my best level between strength and still feeling good is 270-275ish. I'm going to try to train my way back up there slowly and as solidly as possible. At 255 Wed. I got my 50 Boss briefs on and off by my self. It usually takes 2 of us! I'll start logging workouts again tomarrow.

mastermonster
05-25-2009, 11:21 PM
5-25-09 Mon. Bench / Chest / Shoulders / Triceps / Bwt. 261

Bench Press

135 x 10

225 x 10

275 x 10

315 x 1

(New 2 ply Super Katana size 54)

500 x 5 @ 2 boards (These felt good)

500 x bale out @ 1 board

(I had the sleeves folded and just before touching the board the pressure from the fold really 'bit' the bicep. I said take it and Tim got it, but it did aggrevate it some.)

Machine Chest Presses

100 x 15

150 x 15

200 x 12 x 2 sets

Shoulder Press Machine

100 x 10

150 x 10

200 x 10

Cable Pushdowns

100 x 12

150 x 12

200 x 12

I think if I keep the shirted benches at 2 boards for a month or so, don't fold the sleeves and avoid any direct bicep work that I can work around this bicep thing and stay on course for a Sept. meet (APF Louisiana). Icing it right now!

mastermonster
05-29-2009, 08:17 PM
Wed. 5-27-09 Squat night / Bwt. 257

Squats (Briefs, Belt to box)

235 x 5

415 x 5

add Wraps

600 x 1

700 x 1

750 x 1

(This was a grinder. I started to go 800 because 700 went up real easy. But since this was my first real weight since Nationals I decided to feel 750 out 1st...glad I did! It was steady but I was guttin' it from the hole til mid squat. Popped vessels in both eyes! LOL! 800 wouldn't have gone up. I need to be a little more patient for a few weeks.

(Briefs and wraps off)

Leg Press

600+ x 10 x 1 set (Ran out of time)

Really not to unhappy to be at 750 at this point in briefs and wraps. I just have a hard time with that 'patience' thing...and 700 really went up good!

mastermonster
05-29-2009, 08:42 PM
Friday 5-29-09 SCHOOL's OUT!!!!! Deadlifts and Lats / Calves Bwt. 259

Deadlifts

225 x 4

315 x 3

add suit (straps down)

405 x 1

500 x 1 (Bicep OK. Could feel it but no real pain. Staying at 500.)

500 x 1

(Felt that one in the bicep more than I wanted to. Probably stop at 405 and do reps for a while)

Seated Rows

150 x 20 x 2 sets (Felt the bicep some here so stayed at 150)

Ab Machine Crunches

100 x 20 x 2 sets

Standing Calf Raises

Stack x 20 x 2 sets

(I hate it but I'm just going to have to be easy with the bicep for a while! Darn it!!!!!! The perils of over 50!)

mastermonster
06-01-2009, 10:26 PM
Mon. 6-1-09 / Bench Night / Bwt. 261

Bench Press

135 x 8

225 x 5

275 x 3

315 x 1

Add shirt

500 x 1 @ 2 boards

600 x 1 @ 2 boards

620 x 1 @ 2 boards

650 x 1 @ 2 boards

No problem with the biceps staying at 2 boards.

Machine Shoulder Press

100 x 15

150 x 12

200 x 10

mastermonster
06-08-2009, 03:28 PM
Wed. 6-3-09 Squat Night / Bwt. 258

Squats (briefs / to box)

235 x 5

415 x 5

Add wraps

600 x 1

700 x 1

775 x 1

775 went up real good tonight. Hard to figure why 750 was such a stuggle last week!

Leg Presses

800+ x 10

1000+ x 10

1200+ x 10

Leg extensions

100 x 15

150 x 15

Leg Curls

150 x 12

210 x 12

Standing Calf Raises

495 (stack) x 20 x 2 sets

I'm considering easing on down to a 250 regular body weight and competing at 242s for a while. I feel so much better lighter that I even bought a self propelled lawnmower and let the lawn guy go so I'd have to at least do 'some' cardio walking behind the mower. Back yard Tues. and front yard Thurs. That's my cardio program so I won't have to play with the food intake much at all...and I know that this way my wife will make sure that I do my cardio...she hates tall grass! LOL!

mastermonster
06-08-2009, 03:48 PM
6-5-09 Friday / Back - Pull accessary night / Bwt. 256

Seated Rows

150 x 15

200 x 12

250 x 10

300 x 8 (no bicep problem with these tonight)

Very light and limited range Behind neck pulldowns

50 x 20 x 2 sets (trying to get some range of motion back in the shoulder girdle)

Pulldowns to the front

100 x 10

150 x 10

200 x 10

250 x 10

Reverse Hypers (just theraputic tonight)

90 x 12 x 3 sets

Ab Machine Crunches

100 x 20 x 2 sets

Supersetted with:

Shrugs on Standing Calf Machine

495 (stack) x 20 x 2 sets

* Staying away from any direct bicep work for a while. None of this tonight bothered it.

P.S. The grass really looks good! So far so good with the cardio program! LOL!

mastermonster
06-08-2009, 10:36 PM
6-8-09 Mon. Bench Night / Bwt. 256

(Going to try the new floppy back (4 inches extra material) closed back 50 Super Katana 1 ply. Hoping this gives me a compremise between the open back and standard closed back with some shoulder support and still room to 'jack' the shirt down some.)

Bench Press

135 x 10

225 x 6

275 x 3

315 x 1

(add the new shirt. It went on pretty easy with the weight loss and the extra back material)

500 x 1 @ 2 boards (tough to touch right out of the bag but up like a shot!)

600 x 1 @ 2 boards (went up solidly)

650 x 1 @ 2 boards (tough to lock but got it...finally!)

1st time in this shirt. I like it so far. I hit 650 last week in the 54 2 ply (same floppy back). I hit the same weight here in the 1 ply but it's a lot tighter in the size 50. The 54 2 ply is a little big in the arms. I may get it tightened some as I see where my arm size is going to settle. I think the size 50 will work fine as it is at 242s.

Machine bench press (pec mass)

100 x 20

150 x 15

200 x 12

250 x 12

Shoulder Press Machine

100 x 12

150 x 12

200 x 12

Cable pushdowns

100 x 20

150 x 15

200 x 12

250 x 8 (these were almost taking my feet off the floor!)

mastermonster
06-10-2009, 09:45 PM
6-10-09 / Squat Night / Bwt. 257

Squats / Briefs to Box

235 x 5

415 x 5

add wraps

600 x 1

700 x 1 (up easy)

800 x 1 (up very solid!) Good squat night! Felt strong tonight!

mastermonster
06-13-2009, 01:09 PM
6-12-09 Fri. / Pull assist night - Kind of light (had to make up a Chiro visit. Didn't want to push back after being popped and zapped!) Bwt. 255

Seated Rows

100 x 20

150 x 15

200 x 12

250 x 10

300 x 8 (no straps so the grip would fail before the back)

V Handle Pulldowns

100 x 20

150 x 15

200 x 12

250 x 10

Ab Machine Crunches

110 x 20 x 2 sets

Calf Machine Shoulder Shrugs

495 x 20 x 2 sets

mastermonster
06-15-2009, 10:06 PM
6-15-09 Bench Night / Bwt. 257 / Didn't bench in the shirt tonight.

135 x 8

225 x 8

275 x 6

315 x 3

365 x 1 (I was benching good but didn't shirt up tonight)

mastermonster
06-17-2009, 10:16 PM
6-17-09 / Squat night / Bwt. 256

(Belt only raw to box at depth) Want to get an idea where I'm at raw. Thinking of doing a raw meet before the year's out.)

Squats

235 x 10

325 x 5

415 x 3

505 x 1

(Pretty easy. Hip flexors felt good as well as knees...hopefully they still will tomarrow! LOL!)

mastermonster
06-19-2009, 08:48 PM
6-19-09 Deadlift / Back / Biceps / Bwt. 257

Raw Deadlifts

135 x 10

225 x 4

315 x 3

405 x 1

405+70 Lbs. of chains x 1 x 10 sets approx. 30-45 seconds apart.

A lot of work but not heavy enough to stress the right bicep much.

Seated Rows

100 x 20

150 x 15

200 x 12


250 x 10

300 x 8

Light Seated BD Curls

25s x 20 x 2 sets (The biceps feeling real good lately but I'm not going to get crazy with it yet.)

kingkong51
06-19-2009, 09:48 PM
Nice work buddy

mastermonster
06-22-2009, 01:59 PM
Thanks Big Rob! How are things going with you!

mastermonster
06-23-2009, 01:30 PM
6-22-09 Bench / (Chest/Shoulders/Triceps) / Bwt. 260 (Pizza this weekend)

Joined Powerhouse Gym in Albertville, Al. today. I really like it there. Very well equipped and some outstanding powerlifters train there.

Bench (all raw today)

135 x 10

225 x 6

275 x 6

315 x 3

365 x 3 @ 2 boards

405 x 1 @ 2 boards

Body Masters Shoulder Press

2 - 45s x 20

4 - 45s x 15

6 - 45s x 5 x 3 sets

Seated DB Lateral Raises

20s x 20

25s x 15

30s x 10


Hammer strength Incline machine / with green bands

Bands x 20

Bands & 2 - 45s x 12

Bands & 4 - 45s x 8 x 3 sets (I like these!)

Cable Pushdowns

100 x 20

150 x 15

200 x 12 x 3 sets

Good workout!

mastermonster
06-24-2009, 11:52 PM
Squat Night / 6-24-09 / Bwt. 255 / If anyone has a good used 55 lb. squat bar for sale reasonable let me know.

Squats (Raw) Standard bar (I can barely fit between the collars)

135 x 10

225 x 5

315 x 5

405 x 5

(add briefs)

495 x 5

(add wraps)

585 x 5

(Once I find a squat bar this will be a great place to squat. I love their monolift and setup.)

Sumo Deadlifts in Boss briefs.

225 x 5

315 x 1

405 x 1

495 x 1

(Gonna' alternate these with conventional for a while now that I'm lighter and see if I can make these work for me again. The last time they did was when I was a WABDL 259er.

Leg Press (It's a narrow platform plate loaded machine)

600+ x 12

800+ x 10

1000+ x 10

Calf Raises (on the Leg Press Machine)

1000+ x 12 x 2 sets

!!!!They have a heavy bag and speed bag setup in the corner right by the Leg Press Machines! I haven't stayed brushed up on any kick and hand techniques in quite some time due to a lack of time and gym closing times. Powerhouse is 24 hr! Oh Yeah! Here I can just fit some in between leg presses and calf work like I did tonight while I'm already warmed up and loose from the leg work! I was supprised I was able to land jaw level roundhouse kicks. This felt great, and if ever needed; martial arts skills are only automatic if practiced enough to make them a reaction and not a conscience thought. This is something I've meant to make time for again. This will make it convenient and time effcient without having to make time for a seperate session and extra stretch and warmup time. I really like how this gym is laid out. The workout room is HUGE and very well planned. Excellent equipment and tons of free weights.

mastermonster
06-28-2009, 05:15 PM
6-26-09 Fri. / Back-Biceps-Abs / Bwt. 255

Accessary work at Absolute Fitness in Rainbow City. Al.

Seated Rows

100 x 20

200 x 15

260 x 10 x 3 sets (stack)

V-handle pulldowns

100 x 20

200 x 15

230 x 6 x 2 sets

Seated DB Curls

35s x 15 x 3 sets (right bicep still feeling good)

Shrugs on a Squat Machine

6 - 45s x 20 x 3 sets

Ab Machine Chrunches

110 x 20 x 3 sets

Nice gym. Great for Bodybuilders or fitness. Just not equipped for powerlifting. Fills my need for assistance days and save me a 60 mile round trip on them. Excellent equipment. Great trainers on the staff including old friends and Bobybuilding Champions Morris Pruett and Steve Moat.

mastermonster
07-02-2009, 08:00 PM
6-29-09 Mon. Bench Night / Bwt. 257

Bench Press (Raw)

135 x 12

225 x 8

275 x 6

315 x 3

365 x 1

Hammer Stregth Incline Press

Green Bands x 12

+2-45s x 12

+4-45s x 12 x 3 sets

Shoulder Press Machine

150 x 12

200 x 12

Stack? x 12

Seated DB Lateral Raises

35s x 10 x 3 sets

Dip Machine

150 x 12

200 x 12

270 x 12

Cable Pushdowns

150 x 12

200 x 12

240 x 12

mastermonster
07-02-2009, 10:31 PM
Weds. 7-1-09 / Squat Night / Bwt. 256

Squats (Briefs to box / standard bar)

135 x 10

225 x 5

315 x 5

405 x 5

wraps

495 x 5

600 x 5

Conventional DL

225 x 5

315 x 3

405 x 1

495 x 1

550 x miss (haven't pulled past 495 in a while and it showed!)

Calf Raises

Stack x 20 x 3 sets

mastermonster
07-03-2009, 10:49 PM
Taking a break for vacation. Leaving Sat. AM for the Gulf for a week. I'll start prepping for the meets when I get back.

mastermonster
07-06-2009, 04:52 PM
Finally got to go hang out with my cousin Todd McKee at their beautiful beach home in Sandestin. We drove over yesterday evening. I finally got to meet Todd's wife Lisa and my cousin Annalisse (10 YO). Todd's got a great family. We got to talk a lot of old powerlifting and bodybuilding and just a lot of old stories in general! It was great! Todd is a personal trainer and now competes in triathalons. He's hinting about a possible powerlifting comeback! I hope so. I found out that Sergio Oliva Jr. trains there at the gym Todd is a trainer at. Todd said he definately has his Dad's genetics and made top 5 at Nationals as a heavy last year. It was cool to realize he was the infant that I saw Sergio hold up on stage at his last Olympia!...I'm getting old!

Anyway; the beach is beautiful down here and I'll enjoy the rest of the week and then get back at the gym next week!

mastermonster
07-13-2009, 10:54 PM
Bench Night / Mon. 7-13-09 / Bwt. 260

135 x 20 (stiff from laying around on the beach all week!)

225 x 10

275 x 3

315 x 1

Add 2 ply Super Katana

500 x 1 @ 2 boards

545 x 1 @ 2 boards

600 x 1 @ 2 boards

635 x 1 @ 2 boards

1st time back in a shirt in close to 2 months I think. It felt good! Trained with my old friend and Alabama Raiders team-mate Mike Harden. We're going to train bench together on Mondays. He pushed a solid 405 and just missed 415 raw tonight. He's 56 yo I believe! We will be good for each other. He'll push me to get better raw and I'll push him in his shirt to get to the 600 club! Amazingly Mike is just recovering from a total hip replacement!

Hammer Strength Chest Press

230 x 12

250 x 12

300 x 8

300 x 15 (because Mike did 10! We're going to be good for each other!)

Seated Dip Machine

200 x 15

250 x 12

300 x 12

300 x 12

DB Lateral Raises

15s x 12

20s x 12

35s x 12

Hammer Strength Shoulder Press

150 x 12

200 x 12

250 x 12

300 x 12

Cable Pushdowns

100 x 15

150 x 12 x 5 sets (slow and strict)

kingkong51
07-13-2009, 11:36 PM
Good work Buddy

mastermonster
07-14-2009, 11:34 AM
Good work Buddy

Thanks Big Rob!

mastermonster
07-16-2009, 11:32 PM
Thursday / 7-16-09 / Back - Abs / Bwt. 259

Seated Rows

150 x 6

200 x 6

260 x 3 x 5 sets (Trying something a little different on back)

Hammer Strength Iso-High Rows

2 - 45s x 6

4 - 45s x 6

8 - 45s x 3 x 5 sets

Barbell Shrugs

135 x 6

225 x 6

405 x 3 x 5 sets

Ab Machine

110 x 10

190 x 10 x 2 sets

mastermonster
07-19-2009, 09:15 PM
7-18-09 / Sat. 8:00am!!! I'll get used to it! LOL! Squat/Legs / Bwt. 257 / 8 wks. to APF La. Open

Squats (Briefs - to box well below break)

135 x 5

225 x 5

315 x 5

405 x 1

495 x 3

add wraps

600 x 1

700 x 1

600 x 4

Deadlifts (sumo)

135 x 5

225 x 3

315 x 1

405 x 1

500 x 1

550 x miss
(needed to know where I was at after babying the bicep since Nationals. Now I know. I got to get to work on the deadlift!)

Leg press (Plate loaded)

12 45s x 10

16 45s x 10

20 45s x 10

24 45s x 10

Calf Raises on same machine

24 45s x 10 x 3 sets

Leg extentions

100 x 10

150 x 10 x 2 sets

Leg curls

70 x 10

100 x 10 x 2 sets

Hyperextentions

body wt. x 10

holding 45 lb. plate x 10 x 3 sets

mastermonster
07-20-2009, 09:59 PM
Mon. 7-20-09 / Bench / Chest / triceps / Bwt. 255

Bench Press

bar x 12

135 x 10

225 x 8

275 x 3

315 x 1

add 1 ply super Katana

500 x 1 @ 2 boards (nice and fast)

600 x miss (right arm wouldn't lock) @ 2 boards

550 x miss (same thing) @ 1 board

Oh well! I've got about 7 weeks to get the right arm up to par.

Incline Machine Press

4 45s x 12

6 45s x 12 x 3 sets

Tricep Pushdowns

100 x 12

150 x 10

200 x 8 x 3 sets

I'm thinking I may have been doing a little too much volumn lately. I felt pretty beat up today. (Too excited about the new gym I guess.) I've got to start pacing myself better.

mastermonster
07-27-2009, 01:46 AM
I was reminded of something I should have remembered Friday. Never get a deep tissue massage on Thursday and lift heavy squats (or anything else) on Friday! My muscles were so wasted I couldn't even stablize the bar past 500! The massage was great and I probably needed it but I'm not getting another one until after the meet! This session was not even worth posting! LOL!

mastermonster
07-27-2009, 09:05 PM
7-27-09 Mon. Bench Day / Bwt. 257 / Things were more back on track today.

Bench Press

135 x 10 over the football

185 x 5

225 x 5

275 x 1

315 x 1

Add 1 ply Super Katana (closed back)

500 x 1 @ 2 boards (zipped up)

550 x 1 @ 1 board (good but a little tough to touch)

575 x 1 @ 1 board (real good, touched easier)

600 x 1 @ 1 board (real good again)

Shoulder Press Machine (steep incline)

150 x 12

200 x 12

250 x 12

300 x 12

Seated Dip Machine

150 x 12

200 x 12

250 x 12

270 (stack) x 12

mastermonster
08-03-2009, 09:40 PM
8-1-09 Sat. / Squat Day / Bwt. 263

Squats (Partner had to work) to box, with Boss Briefs.

135 x 5 (walked out)

225 x 5 "

315 x 5 "

405 x 5 "

500 x 1 (monolift)

600 x 1

Leg extensions

100 x 10

120 x 10

150 x 10

Leg Curls

100 x 10

130 x 10 x 3 sets

Calf Raises (standing)

stack x 20 x 3 sets

Leg Presses (plate loaded)

14 - 45 lb. plates x 6 (right leg), 6 (left leg), 6 (both) x 3 sets (pretty tough!)

mastermonster
08-03-2009, 09:47 PM
8-3-09 Mon. / Bench Day / Bwt. 263

135 x 8

135 x 5

185 x 5

225 x 5

275 x 1

315 x 1

Add 1 ply closed back Super Katana

500 x 1 @ 2 boards

525 x 1 @ 1 1/2 boards

550 x 1 @ 1 board

600 x 1 @ 2 boards

Shoulder Press Machine

150 x 12

200 x 12

250 x 12

300 x 12

Seated Dip Machine

150 x 12

200 x 12

250 x 12

270 x 10 x 3 sets

mastermonster
08-09-2009, 08:54 PM
8-8-09 Sat. 8:00am - Squat day (and makeup back and biceps) Bwt. 262

HU-RAH!!! We got a squat bar today!!!! My shoulders are smilin'!!!!

Also got my 1 ply Centurion briefs (46) and Super Centurion suit (48)!

Squats (Briefs - 1 ply) Went on easier than I thought they would!

145 x 5 (Last 2 grazed the box with 4 1/2 inch pads)

235 x 5 (all touched with 3 pads)

325 x 5 (touched 2 pads)

415 x 1 (touched 1 pad)

505 x 1 "

600 x 1 "

Add Super Centurion (straps down)

700 x 1 (touched 3 pads / Barely)

Seated Rows

150 x 12

200 x 12

250 x 12

300 x 8

DB Hammer Curls

65 s x 10

80 s x 10

100 s x 6

mastermonster
08-11-2009, 09:22 PM
8-10-09 Mon. / Bench Day / Bwt. 263

Bench Press

135 x 8

135 x 3 over football

185 x 5

225 x 3

315 x 1

Add closed back 1 ply super katana

500 x 1 @ 2 boards

550 x 1 @ 1 board (good but had a tough time touching it)

600 x miss @ 1 board (wierd miss!)

One sided handout. Took a few seconds to get it stable. Brought it down, thought I'd touched but hadn't. I tried to touch it lower but the closed back kept the collar too high and it went lower than the shirt groove, so when I pushed it went out instead of up. Got a little work to do re-learning a closed back from 1 board down. I've got 5 weeks. I should get it!

500 x 5 @ 2 boards

(shirt off)

Close grip press on a modified BodyMasters Machine

230 x 10

280 x 10

300 x 10 x 3 sets (I really like these!) Mike Harden showed my these!

Seated dip Machine

270 (stack) x 10 x 3 sets

Shoulder Press Machine (steep incline)

150 x 12

200 x 12

250 x 12

300 (stack) x 10

mastermonster
08-17-2009, 07:51 PM
Wed. 8-13-09 / Lat. and Bicep work at Absolute Fitness in Gadsden. / Bwt. 268


Sat. 8-15 -09 / Squats / Deadlifts / Bwt. 269

Squats (to Box and 3 pads. Video showed this was about dead on break point) In Centurion briefs.

235 x 5

325 x 3

415 x 1

add wraps

600 x 1

add uper Centurion suit (straps down)

700 x 1

Straps up (Wow! They're tight!)

750 x 1 (stopped me about 1 1/2 inches high)

1st time I've had the straps up on the suit. I brought it home and rigged it down in the basement on Pam's home gym with 100 lbs. on the weight stack pulling against it between the straps and the arm pit openings. I'll let it stretch for a few days and try it again Saturday.

Deadlifts (trying Sumo one more time in the wide stance gear).

225 x 3

315 x 1

405 x 1

500 x 1 (ugly!) Conventional it is!

mastermonster
08-17-2009, 08:17 PM
8-17-09 Mon. Bench Night / Bwt. 266

Bench Press

135 x 8

225 x 5

315 x 3

add 1 ply closed back Super Katana

Went back to the true MM touch technique with the closed back to try to get a lighter easier touch.

500 x 1 @ 2 boards (very good)

525 x 1 @ 1 board

550 x 1 @ chest (very light grazing touch) Jumped up.

600 x 1 @ 1 board (good solid press.

I'm thinking stay conservative for this meet since I'm not used to the closed back anymore. I'll probably go 551-600-611 as a game plan for the bench.

Machine Close Grips Benches.

220 x 10

260 x 10

300 x 10 x 2 sets

Dip Machine (seated)

220 x 10

270 x 10 x 3 sets

Shoulder Pres Machine

150 x 10

200 x 10

250 x 10

300 x 10

Good Workout!

mastermonster
08-22-2009, 05:13 PM
Thurs. 8-20-09 Lat and bicep stuff at Absolute Fitness.


Sat. 8-22-09 / Squat day at Powerhouse Gym (Albertville) / Bwt. 270 / 3 weeks out!

Just me and Greg today. Thomas injured his bicep tendon yesterday (not sure how bad).

Squats (Centurion briefs)

235 x 3 (To box + 3 pads. At break point)

415 x 2

Add Super Centurion Suit and wraps (straps down)

600 x 1

600 x 1 (straps up)...The stretch trick worked!

700 x 1 (Stopped here with no back spotter.)

Power Squat machine (did these for some extra work since we cut the squats short)

4-45s x 10

6-45s x 10

8-45s x 10

10-45s x 10

Leg curls

80 x 10

110 x 10

Calf Raises

Stack x 20 x 2 sets

Nautilus Ab Machine

100 x 20

150 x 15

200 x 10

Low back machine

100 x 10

150 x 10

200 x 10

mastermonster
08-24-2009, 10:30 PM
8-24-09 Mon. / Bench day / Bwt. 270

Bench Press

135 x 5

225 x 3

315 x 1

Add open back 2 ply Super Katana (just because I wanted to!)

500 x 1 @ 2 boards

600 x 1 @ 1 1/2 boards

675 x 1 @ 1 board

700 x 1 @ 1 board

750 x 1 @ 2 boards

It felt good to get in that shirt! The heavy tricep work with Mike Harden has really paid off on my lockout! Mike is competing Raw BO in an SPF meet Saturday. At 308 and 55 Y.O. he'll open at 440 and hopefully 455 2nd, and 475 3rd. He's been benching real good lately! Amazing comeback from a hip replacement!

Close Grip Press Machine

220 x 10

300 (stack) x 10 x 3 sets

Seated dip Machine

270 (stack) x 10 x 3 sets

Shoulder Press Machine

150 x 10

200 x 10

250 x 10

300 x 10

OUTSTANDING WORKOUT!!!!!

mastermonster
09-02-2009, 08:47 PM
I'm still alive! I'm just not logging the last few workouts til the APF La. Open. Focusing on equipment stuff and keeping my head in it. A lot of life stuff going on right now. I'll post back with how the meet went in about 2 weeks!

mastermonster
09-13-2009, 11:34 PM
Hey guys! Sept. 12th meet report.

I had a good meet! Not every lift I wanted to make and missed 2 of the all time records (over 50) I wanted, but still very good! I won the single ply division of the APF La. Open Championships at 275s (weighed 269). I also lifted as a Master and won Best lifter Master's.I squatted 804 (#9 on the PL Watch lifter Rankings). I tried to break Ernie Frantz's all-time >50 single ply squat record from the USPF in 1990 of 826. I tried 832 but couldn't come out of the whole with it. If I researched it right, I opened with the all-time best >50 full meet bench in single ply with 529 lbs. Collin Bonneau had the previous best at 519 in the IPF. I tried 573 twice but missed it both times. The 529 is #36 on the PL Watch ranking. I pulled 573 easily on my 3rd pull after loosing my grip and dropping the same weight as I was locking out on the second attempt. Both went up real fast in the Velocity Suit. I wished I had another attempt! I totaled 1906 at 53 Y.O. in single ply and I'm pretty happy with that. I wanted Ernie's squat (826) and total record (2000.5), but on a 5/9 day it wasn't going to happen. I think they are within my reach though. All in all I had a good meet, and as usual Garry ran a great meet. I lifted in Titan's Super Centurion Squat Suit, Centurion Briefs, closed back Katana Shirt, and the new Titan Velocity Deadlift Suit.

On a side note, Jordan Dunn at 18 Y.O. did the single ply 165s and totaled 1802!!! 98 lbs. higher than the previous best open 165 single ply total this year! I believe his squat was 749 and he walked it out. He already had the #1 squat this year with 677. He was in all Titan gear also. Jordan won Best Light Weight Open Lifter. He is the next 'Great one'!

Ben Brizendine
09-14-2009, 01:10 PM
Hey congrats on the meet. Great looking numbers.

mastermonster
09-14-2009, 04:53 PM
Thanks Ben!

P.S. I made a mistake on Jordan's best squat. I originally posted 716. It was 749!!! I corrected it.

mastermonster
09-20-2009, 08:29 PM
Sat 9-19-09 10:00am Squats Bwt. 270

Just going up enough to feel out my new pair of 48 Boss briefs and see if I can go with them that small. Been in 50's the last couple of years. They were very hard to get on...that's a good thing as long as they go on! LOL! These were way harder to get on than the 46 1 ply!...The real work starts Monday!

Squats

Raw

145 x 5

235 x 5

325 x 5

415 x 2

Add 48 Boss Briefs (the guys had to skip me 3 rounds to get them on)

505 x 1 to box at depth

(stopped me 2 " short of the box)

add wraps

600 x 1 to box at depth

(just touched it.)

Stop here.

It's amazing how much more stopping power just one size can make. I know these will relax some for the next 2 - 3 sessions but I don't see me touching less than 400 with them after their broke in. I think these will be worth the extra effort and time to get in them.

4 weeks until the APF Georgia. I honestly am not sure how I will compete there. But I just know I will compete there. I got a 'Grandfathered' invite to Raw Unity since I competed in the 1st one. So, I don't 'have to' compete raw to qualify. But, I still might. If I have a couple of good multi-gear squat sessions I may do the equipped full meet. If things go real well with the new 'Proto-type' shirt (starting Monday), I may just do the Bench Only and focus on putting up something real big on the BP. Whatever I do it's going to be fun , in the lab/gym; for the next 2-3 weeks deciding!

mastermonster
09-21-2009, 11:08 PM
9-21-09 Mon. Bench night / Bwt. 272 / 1st night in the Prototype shirt!

135 x 8

185 x 5

225 x 3

315 x 1

365 x 1

Add Titan Prototype shirt (named mine T-Rex), It is the tightest shirt I have, especially in the arms!

500 x 1 @ 2 boards (My gosh! Could barely touch the 2 board)

550 x 1 @ 2 board (Pulled it on better after the 1st rep stretch. This was better)

600 x 1 @ 2 boards (Touched better and actually went up stronger than the other two.)

650 x 1 @ 2 boards (jumped off the board! Trusted the shirt annd dropped the weight faster and touched quick. So far it's better with each heavier weight.)

700 x miss @ 2 boards.(Didn't try to come down with this one. I blow it on the takeout. I set up too close and was very cramped while Thomas was forcing my right hand out to the marks. I never got my wrist striaght and when I told them I had the weight it just kept drifting out with the right arm. I told them to take it before it dumped.)

Now that I've 'felt it out' I'll skip some weights next week and get to 700+ earlier and be more careful of my setup. Initial impression is very good!

mastermonster
09-24-2009, 08:41 PM
9-24-09 Thurs. / Assistance Work Night / Bwt. 272

Seated Rows

100 x 20

160 x 10

220 x 10

260 (stack) x 10

Stiff Leg Deadlifts (extended range / Bar touching top of feet.)

135 x 10

225 x 5 x 3 sets

Shrugs on Smith Machine

135 x 10

225 x 10

315 x 10

405 x 10

495 x 10 x 3 sets

Top Deadlift Lockouts on Smith Machine (just the last 3-4 inches)

495 x 5

585 x 3

DB Hammer Curls

50s x 10

75s x 10

100s x 10

mastermonster
09-27-2009, 06:15 PM
9-26-09 / Sat. / Squat day / Bwt. 271

Raw squats

145 x 5

235 x 5

325 x 3 (add Box to depth)

Add wraps

415 x 1

505 x 1 (very easy! I'd guess by this rep I could safely open at 600 this way)

Add 48 Boss Briefs

600 x 1 (again, real easy / light touch on the box))

Add 50 Boss suit (straps up but floppy/just to get used to it again.)

700 x 1 (Stopped me high)

The combo stopped me cold above the box, even with the loose straps. Thomas said about 2 inches high. Even when the briefs relax a little more It will take a lot to break, I think!

Standing Calf Raises

Stack x 20 x 4 sets

Ab Machine Crunches

110 x 15

150 x 15

200 x 15

mastermonster
09-29-2009, 09:37 PM
9-28-09 Mon. Bench day / 2nd day in the Prototype shirt (T-Rex) Bwt. 272

Stretch over a football for 15 count

135 x 8

225 x 6

315 x 1

365 x 1 (Shoulders did the 'snap, crackle, and pop' but didn't really hurt.)

Add T-Rex / Titan Prototype Shirt. Note: T-Rex is just my nickname for it!
Got it on better today. Got the sleeve bands to the elbow. About an inch better than last week, so it did relax and break in some.

500 x 1 @ 2 boards

(Tried to just let it drop and it touched easier than last week. Almost threw it off the board!)

600 x 1 @ 2 boards (Same thing! Snapped off the board and flew up. Like having my old 'pre-surgery' bar speed back!)

650 x 1 @ 2 boards

(I swear! The same thing! Except for the take out it felt no heavier going up than 600 did!)

700 x 1 @ 2 boards

(Went up real fast! This one did feel heavier than the 650 but not as much as you'd think. Bar speed was great!)

700 x 1 @ 1 1/2 boards

(Took a bit longer to touch but still pretty quick. Shot up! Day 2 and I still LOVE this shirt!!!!)

Seated Dip Machine

200 x 15

240 x 12

270 x 10 x 3 sets

A great Bench day in the prototype! The spring and buildup of energy in the shirt were more evident as I dropped the weight faster today. It was a little easier setting up as I was able to get further into the sleeves and get my grip out on the bar better. Very excited about the potential of this shirt with my BP!

mastermonster
10-04-2009, 10:16 PM
Squats 10-4-09 Sunday / Bwt. 271

Squats (Raw) To box at depth.

Squatting alone today. Everyone weekend went heywire. No briefs or suit today.

145 x 6

235 x 4

325 x 4

415 x 1

Add Wraps

505 x 1 (Real easy)

600 x 1 (Easy)

If I compete Raw/Classic which ever you want to call it, I'll open at 600. After that it will be by just feeling my way up. Because any higher will be new ground raw for me. It will depend on what happens in the shirt Monday on which way I compete. I'm going to look at the different feds over 50 records and see if I can find out what the best ever Raw #s are and see if I'm within reach of any of them.

Raw Deadlifts

225 x 1

315 x 1

405 x 1

495 x 1

550 x miss (just ran out of gas)

I was deadlifting in a hurry because the gym closes at 5:00 on Sunday (not 24 hrs on weekends). Pretty winded by the time I got to 550. I'll open light at the meet and see how I feel.

mastermonster
10-08-2009, 09:40 PM
10-5-09 Mon. Bench Day / Bwt. 272

Bench Press

(Raw)

135 x 8

225 x 6

275 x 4

315 x 1

370 x 1

Add Prototype Shirt

500 x 1 @ 2 boards

600 x 1 @ 1 board (Just brushed it) Easy up.

650 x 1 @ 1/2 board (Liked about a quarter inch touching). Up solid.

Stopped here. Made the decision to do the Georgia Raw/Classic. I 'think I could probably touch it at 700-716, but I don't want to chance the meet on a 'maybe' touch and opening over 700 without doing it in the gym. I'll slow down with the shirt and be patient now. Changing gears in my head to get ready to compete raw.

Seated Dip Machine

200 x 10

270 x 5 sets x 10

mastermonster
10-08-2009, 09:54 PM
10-8-09 Thurs. Squats / Bwt. 274

Raw Squats (All to box to depth)

145 x 6

235 x 5

325 x 4

Add wraps

415 x 1 (felt like nothing!)

505 x 1 (shot it up)

600 x 1 (easy) This will be my opener.

650 x 1 'Raw PR' (This was a bit tough out of the hole, but easy finish.)

My plan for Georgia on the 17th is to open at 600. Then go 650 on the second. See how that feels and go 672 to 705. It will be 'play it by ear' since 650 tonight is as far as I've ever been raw! It'll be fun to see!

mastermonster
10-12-2009, 07:29 PM
10-12-09 Mon. / Bench Press (last til meet) / Bwt. 274

Raw Bench

135 x 8

185 x 6

225 x 4

275 x 3

315 x 1

370 x 1 (opening at 369)

405 x 1 @ 1 board (stop here)

Hoping to go 369 - 402 - 418 on the bench. 413 is the best >50 full meet press I've found.

mastermonster
10-17-2009, 11:35 PM
I had a good meet at the APF Georgia! I made a 650 Raw squat (belt, singlet, wraps) in the Classic Raw division. It should be good for #14 on the 2009 rankings. If I did my research right, it should be the biggest >50 raw squat on record ever. I missed a 3rd attempt of 705 (stalled about half way up). If I'm right the 650 took the previous >50 best by 50 lbs. I started the squats with a 606 good attempt. I made a 3rd attempt bench of 402 after a 369 opener and fouling 402 on my second attempt. I also believe my total is the top >50 total ever Raw. The previous best was 1575 which I topped with my 1st deadlift of 534 to be at 1586. Then I pulled 551 to go to 1603 (should be #37 on the total rankings). I then missed a 600 attempt. It was a great meet! I had a ball. A lot of raw entries! I won the Open Classic Raw 275s.

The total and the squat were both 99 Lb. Raw PRs for me.

mastermonster
10-20-2009, 07:50 PM
I'm taking at least this week off. I'll see how I feel about next week. No injuries, just pretty sore and stiff. Not bad for coming off a raw meet at over half a century! I'll start getting ready for the next one soon.

mastermonster
10-30-2009, 12:17 AM
Announcing the birth of "Monster Barbell". Coming soon!


I finalized the decision I've been trying to make for a long time during my week off. I am starting a hardcore powerlifting gym and team. It will be called 'Monster Barbell'. We are having a 12x24 foot building brought in and set up next to our house by the 1st of the year. We have already secured most of the equipment. I want to thank my friend Garry Frank for his encouragement and help in securing the equipment to make my dream a reality! I can't wait til we have it up and running! Any lifters in the Northeast Alabama area who want to train in a totally powerlifting gym and join our competition team, contact me and come check us out after the 1st of the year!

mastermonster
10-30-2009, 12:31 AM
Monday 10-26-09

Played around a little with the new shirt off the boards today just to get used to a little "equipped" weight after the raw meet. Up to 650.

Thursday 10-29-09 Squats Bwt. 273

Raw and walked out squats (Re-learning this for RUM!)

145 x 10 to box

235 x 6

325 x 3

415 x 1 x 4 sets

Played around with the walkout technique and stance (narrower). It was feeling pretty good by the 3rd and 4th set at 415. Weight was easy. Just going to start from here and go up patiently over the next 12 weeks. The plan is to work up to 655 and hit a PR raw squat at RUM even though walking out and sleeves. I'm going to train for this year's meet. 2 years ago I just came out of the gear the week before to see where I could open and did the meet. I really want to have an all PR raw meet at Unity. So far they are 650 squat, 402 bench, 600 Deadlift.

Coke
10-30-2009, 08:58 AM
Good luck with your new gym, wish you all the best!!

mastermonster
10-31-2009, 09:06 PM
Good luck with your new gym, wish you all the best!!

Thanks a lot!

mastermonster
11-02-2009, 10:07 PM
Mon. 11-2-09 / Bench Day / Bwt. 272

Bench press (raw)

135 x 6

225 x 5

275 x 3

315 x 1

365 x 1

Add Titan Prototype

500 x 1 @ 2 boards

600 x 1 @ 2 boards

600 x 1 @ 1 board (didn't quite touch it).

Cybex Chest Machine Press

150 x 10

210 x 10

300 x 10

Shoulder Press Machines

100 x 20

150 x 15

200 x 12

250 x 10

300 x 8

Seated Dip Machine

210 x 10

270 x 10 x 3 sets

thewicked
11-02-2009, 10:09 PM
looking solid buddy! your bench press setup advice too is working out well for me! ALWAYS laying on that football or foamroller or whatever else I can stuff under me to get that arch flexibility up there!

mastermonster
11-04-2009, 10:09 PM
looking solid buddy! your bench press setup advice too is working out well for me! ALWAYS laying on that football or foamroller or whatever else I can stuff under me to get that arch flexibility up there!

Thanks! I'm glad to hear the setup advice is working!

mastermonster
11-07-2009, 04:10 PM
Thurs. 11-5-09 / Squats-Legs / Bwt. 277! Those scales can't be right! LOL!

Squats
(Walked out raw and knee sleeves RUM style! LOL!)

145 x 6 (all squats to box at break)

235 x 4

325 x 3

415 x 1

465 x 1 (really easy)

505 x 1 (easy)

Stop here on squats. Being patient. Going to try going up 25 Lbs. a week as long as I can and adjust from there. Goal for the RUM is a 655+ squat. Getting the walk out will be the key. At present I can definately squat more than I can walk out. So, re-learning the walk out is the key for me.

Leg Presses on the Cybex Machine
(I like this machine! Wish it held more plates!

12-45s x 10

16-45s x 10

20-45s x 10

24-45s x 10 All it will hold (This one was a good work set. Finally slowed down a little.)

Leg Curls

100 x 10 x 3 sets

Standing Calf Raises

Stack x 20 x 3 sets

Good session! Even with no spotters! Thank God for CHAINS!!!!

mastermonster
11-09-2009, 11:39 PM
Mon. 11-9-09 / Bench Day / Bwt. 274

Bench Press

Bar over the football x 10

135 x 8

225 x 6

275 x 3

Shirt (Prototype) Wet it down today.

405 x 3 @ 3 boards

500 x 1 @ 2 boards

550 x 1 @ 1 board (Wow! It touch that light. Up easy!)

Loaded 600 to try @ 1/2 board and realized our handoff guy was gone. Mike's had a hip replacement and has trouble handing out more than about 405. So, we unloaded it. O.K. though; I got time to be patient with it now and I'm just starting back good after the APF Georgia. I'll put Back, Biceps and abs back in the mix later this week.

Chest Press Machine

150 x 10

210 x 10

300 x 10

45 degree DB Upright Rows

55s x 12

55s x 12

55s x 12

Stopped the upper arm at a 45 degree angle to the floor. It kills my shoulder past that point. Still, I really feel these through the whole shoulder girdle.

Seated Dip Machine

210 x 10

270 x 10 x 3 sets (stack)

Shoulder Press Machine

150 x 10

200 x 10

250 x 10

300 x 10 x 3 sets

Good session. A little frustrating about having to cut it short on benching, but O.K. at this point. Was supprized to touch 1 board with just 550! Looks like we will tame this shirt!

mastermonster
11-14-2009, 02:55 PM
11-14-09 Thursday / Squat day / Bwt. 271


Came in a little tired and knees achy. Walked a lot at work and didn't eat real well.

Squats (Raw and Walked out with knee sleeves.) To box @ depth)

145 x 6

235 x 4

325 x 2

415 x 1

505 x 1

530 x 1

Both 505 and 530 were a little tough today. Felt both to much in the knees.

Standing Calf Raises

Stack x 20 x 3 sets

Nautilus Ab Machine

150 x 10

200 x 10 x 2 sets

Decided not to do all the presses and leg curls I did last week. Thought it might be part of the knee ach problem. We'll see next week.

mastermonster
11-19-2009, 05:11 PM
Tuesday 11-17-09 / Bench Day / Bwt. 269

Moving gym equipment Monday that I picked up from Baton Rouge Sunday. I drove straight down starting at 6:00am Sunday morning and got back with the equipment about 2:00am Monday morning. I slept about 6 hours and spent most of Monday putting the equipment in the storage building. I called Mike and told him I wouldn't be through in time to get to Albertville in time to bench so start without me. So, I went to Absolute here in town to 'get in' a Workout.

Bench Press (This bench probably cost a ton but it's useless for PLing)

135 x 12 (3 step upright and none of them are the right hieght!)

225 x 12

275 x 6

315 x 1 x 3 sets

225 x 12 x 3 sets (I hate the benches)

Incline Press Machine (really good machine/Cybex I think)

2 - 45s x 10

4 - 45s x 10

6 - 45s x 10 x 3 sets

Tricep (dip type) Machine (Another good machine)

150 x 10

270 x 10 x 3 sets

DB 45 degree upright Row/Shrugs

35s x 10

55s x 10

65s x 10 x 2 sets

mastermonster
11-19-2009, 05:50 PM
11-18-09 / Wed. / Squat night / Bwt. 272

Doing squats in Briefs and using the monolift (no walk out) since Tim is coing up to train with me...and my hip flexors are achy too!)

Squats (to box)

235 x 8

325 x 6

415 x 5

505 x 5

600 x 1 (These felt great! My hips missed my briefs!)

Standing Calf Raises

Stack x 20 x 3 sets

It was good training with Tim again!

Coke
11-19-2009, 06:17 PM
Them are some superior squats man.

mastermonster
11-21-2009, 06:16 PM
Them are some superior squats man.

Thanks Brother!

mastermonster
11-22-2009, 01:46 PM
Sat. Night (Late / After Ballgames) Deadlift / Back / Biceps / Bwt. 269

Deadlifts (with the octagon like 45 plate / real dumb design! All Absolute has.)

135 x 5

225 x 5

315 x 5

405 x 5

1st time deadlifting since the APF Georgia so I took it easy and did some reps.

Barbell Rows

135 x 12

225 x 10 x 3 sets

Stirrup Handle Pulldowns

100 x 12

140 x 10

180 x 8

DB Hammer Curls

35s x 10

55s x 10

75s x 10

mastermonster
11-23-2009, 10:33 PM
11-23-09 / Mon. / Bench Night / Bwt. 271

Bench Press

bar x 12 over the football

135 x 10

225 x 6

275 x 3

295 x 1

315 x 1

Add Titan Prototype Shirt

405 x 1 @ 2 boards
(touched pretty easy after stretching the sleeve openings)

500 x 1 @ 2 boards

600 x 1 @ 2 boards (touched easy and up easy)

Stopped here. Just me and Tim benching tonight.

Dip Machine

210 x 10

270 (stack) x 10 x 3 sets

kingkong51
11-24-2009, 08:31 AM
That is great news about the gym buddy. So are you still doing to APF Alabama this year?

mastermonster
11-26-2009, 11:06 PM
Thanks Big Rob! Yeah, we're doing the APF Alabama at Donehoo Elementary School's Gymnasium in Gadsden (where I teach). It will be in March again. Haven't set the exact weekend yet. Waiting on Garry to get some info on the H.S. meets so I know which weekend he and his guys can be here to help out. They are invaluable in their help in putting this meet together each year. The meet is up on the APF/WPC meets site for March. We'll add the date as soon as we know. Hope you can do it again!

mastermonster
11-27-2009, 06:24 PM
I'm taking the rest of the week off since it's the holidays. A lot going on anyway. I need a little R&R break.

mastermonster
12-14-2009, 11:01 PM
12-14-09 Mon. Bench Night / Bwt. 263

I'm back in the gym and the gym is "MONSTER BARBELL"! Me and Tim and Josh had our 1st official workout in the new powerlifting gym! It was great!!!

Bench Press

Bar x 15 over the football (back was stiff from the layoff!)

135 x 12

225 x 5

275 x 3

Shirt (Titan Prototype)

500 x 1 @ 3 boards

500 x 1 @ 2 boards

Shirt off

275 x 5

225 x 10

Both shirted reps were easy but my shoulders were popping so loud Josh and tim could hear them! I think it was from all the inactivity. Didn't hurt. Just loud!

DB incline presses

35s x 20 x 2 sets

50s x 20 x 2 sets

Lying Curl Bar Tricep presses (nose busters)

75 x 12 x 3 sets

Great time! Monster Barbell is officially on it's way!!!

Coke
12-15-2009, 04:12 AM
Me and Tim and Josh had our 1st official workout in the new powerlifting gym! It was great!! Monster Barbell is officially on it's way!!!

That's awesome news bro, good luck to you all at Monster Barbell.

mastermonster
12-16-2009, 09:33 PM
That's awesome news bro, good luck to you all at Monster Barbell.

Thanks Brother!

mastermonster
12-16-2009, 10:30 PM
12-16-09 Wed. Squat Night at 'Monster Barbell'! Bwt. 265

Squats (Walked out in BodyMasters Squat Rack) Boss Briefs

Bar x 15

135 x 12

225 x 8

315 x 6

Wraps

415 x 5 (I like this squat rack, but I'll be glad when I can get a monolift!)

Sumo Deadlifts (Boss suit and briefs. Just light and technique work.)

135 x 5 (reset each one. The plates barely touching the platform in bottom position. Snapped up speed reps. Like pulling no weight at 135.)

135 x 5

135 x 5

135 x 5

135 x 5

Going to try to give this a good patient run this time. Just keep adding a little weight each week and give the right muscles a chance to strengthen and adjust to the different machanics of pulling sumo. I'm using the Boss gear I wore at 300 Lbs. so it's just a bit looser than my newer squat stuff. Able to get to the bar pretty good even with just 135.

I love the new gym!

mastermonster
12-17-2009, 09:46 PM
Thurs. 12-17-09 Accessary work Bwt. 265 'Monster Barbell'

One Arm DB Rows

35 x 20

50 x 15

70 x 12

90 x 10

Barbell Rows

135 x 15

225 x 8 x 3 sets

45 Degree DB Upright Rows

35s x 15

50s x 10 x 3 sets

Roman Chair Situps

2 sets x 20

mastermonster
12-22-2009, 12:21 AM
Here's some early pics of 'Monster Barbell'. I'll put up others as it progresses.

Buddy is sharing the photo album Monster Barbell Gym with you.
View album



Take a look!
Want to view this on your mobile device? Check out the mobile version

Having trouble viewing this e-mail? Try pasting this web address into your browser:
http://cid-ddf9e4f90698fe6d.skydrive.live.com/browse.aspx/Monster%20Barbell%20Gym?authkey=zKUuI7ZD!gU%24&ct=photos
Change who can send you invitations and requests
Microsoft respects your privacy. To learn more, read our privacy statement. Microsoft Corporation, One Microsoft Way, Redmond, WA 98052

mastermonster
12-22-2009, 12:41 AM
Monday Night / Bench Night (upper body push assistance) / Bwt. 269

Everybody had holiday family committments so I worked solo with Pam spotting me tonight. Pretty good raw workout!

Bench Press

Stretch over the football

Bar x 20

135 x 15

225 x 12

300 x 3

225 x 12 (played with going back to thumbless grip here. Felt good.)

Narrow grip BPs (pinky on ring)

135 x 20 x 3 sets (for triceps)

Green Band Pushdowns (these felt great)

3 sets x 12 reps

DB incline presses

40s x 20

50s x 20

60s x 20

Green Band Partial Upright Row/Shrug

4 sets x 12

Coke
12-22-2009, 07:16 AM
Like the gym, got everything you guys need - nice and private too.

mastermonster
12-25-2009, 02:09 PM
Thanks! Still got a few more pieces to pick up and add, but coming along well. I really like training this way!

mastermonster
12-26-2009, 07:51 PM
Fri. 12-26-09 Making up some work. Holidays adjustment. Everyone should be back Monday. Trained alone tonight, so took it careful and easy.

Squats

Raw / walk outs to box at break.

145 x 10

225 x 8

315 x 4


Add wraps

415 x 2

Add briefs

415 x 4

Sumo Deadlifts

Boss Briefs

135 x 4

225 x 4

315 x 4

315 x 4 (still trying to be patient and easing my way up on sumo deads.

Bent DB Rows

60s x 12

90s x 10 x 3 sets

DB Hammer Curls

60s x 10 x 3 sets

Roman Chair Situps

20 x 2 sets

mastermonster
12-30-2009, 01:08 AM
Mon. 12-28-09 Bench Night / 271 Bwt.

Bench Press

135 x 12

225 x 8

275 x 6

Put on Shirt (shoulders real achy)

405 x 1 @ 2 Boards

500 x 1 @ 1 Board (went up easy

550 x miss @ 1 Board (Setup bad. Never felt right. Bailed out.)

Shoulders didn't feel like doing more in the shirt.

Raw set
225 x 20

Incline DB Press

3 set x 12 x 60s

Rolling DB Tricep Extentions

3 sets x 8 x 40s

DB 45 degree Upright Row/Shrug

3 sets x 12 x 60s

Nose Buster/JM Press Hybrid (EZ Bar)

3 sets x 8 x 115

DB Pullovers (Cross Bench)

40 x 12 x 3 sets

mastermonster
12-30-2009, 10:19 PM
Squats / 12-30-09 Wed. / Bwt. 273

Squats (briefs / to box) Walked out.

145 x 12

235 x 8

325 x 6

415 x 4

Wraps

465 x 4

Coke
12-31-2009, 02:43 AM
Moving huge numbers dude.

mastermonster
01-01-2010, 10:50 PM
Moving huge numbers dude.

Thanks Coke! I'm kinda' on the down side of things the last few weeks. Starting up the gym, inflamed knees and shoulders. Trying to get them healed up and make a decision on Raw Unity. Squats are a little frustrating til I get something better for squats (great rack, wrong design for my needs). I'm having to take 6 steps back to clear the lower pins and I'm used to monolift squatting. Even when I compete raw in stands I usually only take 2 steps, so I'm not pushing the long walk back with a lot of weight. Getting a little old benching more than I'm training with on squats. Maybe not much longer. Hope to have the weights back up to norm soon!

mastermonster
01-01-2010, 11:51 PM
Didn't train today. Too tired! I'll hit it tomarrow. I spent most of this afternoon insulating the rest of the gym walls (R11). That's got all of the walls done. I've got to line up some help to do the ceiling. Won't be able to do that by myself. Pam thinks me and her can do it. We'll give it a shot. She's pretty handy...and tough!

I can already tell the deference with heating with just the walls done. The ceiling will make the most difference so I'm really looking forward to getting that up. Being warmer won't hurt mine and Tim's old shoulders and knees...or Josh's football injuries! LOL! He's only 29 but offensive linemen kinda' feel their age and the milage by then! I don't know how long he plans to play but he's going strong for now; (All-Pro "semi-pro") again for the 3rd time. Semi--ro is a lot tougher brand of football than a lot of people think. I played years ago with the old Alabama Raiders. Several of our younger players got shots in the NFL and CFL later. Some of the notable team-mates of mine were Joey Hester quarterback from the Univ. of Georgia, Micheal and Mitchell Brewster (twins) at linebackers from Troy State and DT James Wallace from Auburn. Univ. In 1990 we went 13-1; averaged 34 points per game and gave up only 41 points the whole season. 20 of those were in the last game of the APFL League Play-offs in Chicago, a 20-14 loss; where 6 of our starters (5 defense and 1 offense) were invited to stay behind in Birmingham for the WLPF tryouts (then the European minor league for the NFL).

Well, it's late and I'm rambling and re-living 'old man' memories, so I'll log off now!

mastermonster
01-03-2010, 12:13 AM
1-2-2010 Wow! 2009 went quick! Sat. Back / Biceps / Abs / Bwt. 271

Single Green Band Pulldowns

1 set x 20

3 sets x 12 (grabbed higher on the band for more resistance)

Dual Green Band Seated Rows

4 sets x 10

Stiff Legged Deadlifts (against doubled green bands)

1 set x 10 W/O bands x 135

4 sets x 5 with bands (held for 3 count at top)

DB Hammer Curls

40s x 10

50s x 10

60s x 10

70s x 10

Roman Chair Situps

2 sets x 20

mastermonster
01-04-2010, 11:19 PM
Freakin' Artic Weather in the Deep South!!! Wish I'd gotten the ceiling insulation up saturday too! 19 degrees tonight for bench night! HARDCORE! Everybody made it and a couple others came and checked it out! May be joining us!

1-4-2010 Mon. / Bench Night / Bwt. 271...Ice Ice BABY...Everywhere!

Bench Press

135 x 10

225 x 8

225 x 8 (extra WU)

Straight to shirt

315 x 5 @ 3 boards

405 x 5 @ 3 boards

500 x 3 @ 2 boards

550 x 1 @ 2 boards

Shoulders were really stiff and achy until after the 315 set. Everything else felt real good.

Modified JM Press (EZ Curl Bar)

115 x 10 x 3 sets

Rolling DB Tricep Extensions (West side move)

40s x 10 x 3 sets

Coke
01-05-2010, 06:30 AM
Wow man, nice job for both days.

mastermonster
01-05-2010, 10:16 PM
Wow man, nice job for both days.

Thanks Coke! We had fun last night and a good workout even with the hard freeze! I did buy enough insulation to finish the ceiling today though! I'll start on it friday. We're supposed to get some snow (rare here!). That will be a good project if I get snowed in! LOL!

mastermonster
01-06-2010, 09:35 PM
Squat night / 1-6-2010 Wed. / Bwt. 273

Squats (Raw) to box / walked out

145 x 12

235 x 10

325 x 8 with wraps

415 x 6 with wraps

Standing barbell calf raises (toes on blocks / holding barbell)

135 x 12 x 4 sets

These were pretty good! A little tricky to balance. Once I get used to that I'll try them with 225 or so. 135 was easy except for balancing. This may be a good find for me. Having to balance these may carry over to more stability on squats than the machine calf raises I'm used to.

This 'Flintstone' training may be the best thing that's ever happened to me! It's exciting and challenging and fun being a little creative with basic equipment again! May have to get some stones! LOL!

mastermonster
01-11-2010, 11:03 PM
Bench Night / 1-11-10 / Monday / Bwt. 270

Got it all insulated last night! (finished a little after midnight) We had to turn the heat off about 1/2 way thru the workout! And it was about 18 degrees outside! Great change!

We had 5 benching tonight! I felt like a dwarf! LOL! I was the shortest at 5'10". Then Tim at about 5'11". Then the tall guys start with Brian at 6'3", Josh at 6'6" and Josh's 'Little' brother Patrick at 6'8"! The chemistry is good!

Bench Press

Raw

Bar over the football x 12

135 x 10

225 x 5

275 x 3

315 x 1

Back to Prototype after Katana last week (it was being altered last week)

500 x 1 @ 2 boards (tough touch / very easy up)

550 x 1 @ 2 boards (touched easy / very easy up)

585 x 1 @ 2 boards (touched real easy / flu up easy!)

Spotting and handoffs were great! Most weight I've handled in a while! Felt great! Ready to get serious in this shirt now!

JM's

95 x 12 x 4 sets (very strict)

45 degree DB Upright Row/shrug

60s x 12 x 4 sets

Make up back work (missed it hanging insul. all weekend)...worth it!

Double green band rows

12 x 4 sets

Band Pull (135 and doubled green bands) Deadlifts/conventional

5 x 5 sets with 5 count hold at top

Coke
01-12-2010, 01:53 AM
I know the feelin man, I'm 5'9" - them two brothers are giants, lol...good deal about the insulation.

mastermonster
01-12-2010, 07:25 PM
I know the feelin man, I'm 5'9" - them two brothers are giants, lol...good deal about the insulation.

Yeah Coke! Patrick is about 310 lbs. and 24 YO. He's done a little pro wrestling on the smaller circuits and is wanting to try to go to a Football combine this year before he hits 25. That's what we're working on with him right now. His reps for 225 for the NFL strength test. They do make a normal height person feel 'height challenged'! I think both of them have bench strokes that are longer than my bench, squat and deadlift all put together! LOL!

mastermonster
01-13-2010, 10:43 PM
Squat Night Wed. 1-13-10 / Bwt. 271

Me and Tim drove over to Powerhouse in Albertville to get some heavier squats with the Monolift. We'll do this some til we get one. Tim's doing the APF Alabama so he needs to start getting heavier on squats.

Squats (Raw/Classic / belt and wraps)

235 x 5

325 x 4

415 x 2

505 x 1

555 x 1

775 x 1/2 rep

wanted to get the heavy weight feel back so we lowered the monolift down to 1/2 squat height and pushed the 1/2 rep up and held it for an 8 count. I needed this because the 775 actually felt pretty heavy. Been too long since I've been under any heavy squats.

Coke
01-14-2010, 10:43 AM
Good deal there, no doubt you guys will be raising up even more now.

mastermonster
01-16-2010, 06:12 PM
Good deal there, no doubt you guys will be raising up even more now.

Thanks Coke! It's time for both me and Tim to start baring down all three lifts!

mastermonster
01-16-2010, 06:48 PM
1-15-10 / Fri. / Back / Biceps / Bwt. 271

Barbell row / SLDL combo (1 row and 1 SLDL per rep)

135 x 10 x 3 sets (rep count is actually 20.)

These get you a little winded. Really feel it in the lower back by the end of a set!

Doubled Green Band Pulldowns

3 sets x 12 reps

Seated DB Hammer Curls (Very strict)

40s x 10 x 3 sets

I regretfully had to email Eric and pull out of RUM last night (He was very understanding / great guy!). My knees just are not handling the wrapless squats the last several weeks. They feel OK in wraps. I didn't do much tonight because I'm going to do a Raw (with wraps) meet this coming weekend since I was already training with a raw meet in mind and this one is close to home in Guntersville; just 1 weekend short of my originally planned meet. I'll go ahead and bench Monday and then just spot and work with the rest of the guys the remainder of the week.

mastermonster
01-19-2010, 06:02 PM
1-18-10 / Mon. / Bench Nite / Bwt. 273

My last W.O. til Saturday's meet.

Bench Press (Me, Tim, Patrick, Brian, Richard. We all had good nights!)

My Night:

135 x 10

225 x 5

275 x 3

315 x 1

365 x 1 (planned raw opener to be real safe on Sat.)

Add Titan Prototype Shirt...LOVE IT!!!)

500 x 1 @ 2 Boards (like no weight!)

605 x 1 @ 2 Boards (again; supprizingly EASY!)

Stopped here to start resting for Saturday's meet! Then I start getting serious about pushing the geared stuff back up where it's supposed to be!...Target...APF Master's , Teen, Junior Nationals!...Records will fall!!!

Coke
01-19-2010, 08:20 PM
Good luck at the meet this weekend, no doubt you will be killer in the future meets too.

mastermonster
01-19-2010, 10:17 PM
Good luck at the meet this weekend, no doubt you will be killer in the future meets too.

Thanks Coke! I'll post back here on how it goes!

mastermonster
01-23-2010, 11:11 PM
I had a great time today at the SPF Alabama! I lifted pretty good (my 2nd best raw total), and saw some history made! Robert Wilkerson raw squatted 950 on a 4th attempt for the best raw squat ever! And with his 600 raw bench he had an unofficial 1550 subtotal! His 600 DL gave him an Unofficial 2150 total. He hit 905 on he 3rd to give him an official 2105 total!

I made the Raw 275 50-54s by 3/10th of a lb. I opened at 600 on the squat and made it easily. I took 655 for a second and squated it solidly enough but I cut it short. I took it again and couldn't come up. Both side judges told me I overcompensated and took it lower than I needed. Squatting out of the rack without a monolift lately I haven't squatted past 505 for over 2 months. The weight felt pretty light but I couldn't tell where I was at the bottom like usual. Considering the training I was pretty happy to come out with 600.

On bench I opened at 365 which was very easy. Went 400 on the 2nd which was fast and solid. Went 410 on the 3rd and for some dumb reason I did what would have worked in a shirt, but not raw. I tried to touch a little lower on the belly and never thought about not having the shirt supporting the groove and the bar passed right thru it and onto my belly...and stayed...couldn't even start to push. But the 400 was only 2 lbs. off of my raw meet PR, so a pretty good bench day.

Deadlift was a gamble raw due to what I've been doing lately to train around my 'old man' back issues. I think it will work when I get back in a DL suit to get some help off the floor; but it failed me in the raw meet. I opened real safe and easy at 535 (I haven't pulled a heavy DL since the APF Georgia in Oct.) This locked out really well, which is what I've focus on with the band work. Then I missed 585 twice! I couldn't get it to the knees to see if the lockout was there. Kind of embarrassing but I think I'm going to keep doing what I'm doing for the May meet when I'll be back in the Velocity suit. I think I can get back over 600 in it. Ended the day at 1535 making 4 lifts. My best raw was in Oct. with 1604 on 5 made lifts.

It was an excellently run, judged and fun meet. I'll probably rest this week and just spot and work with the guys this week and start back up next week and break out the squat gear...YEAH!

Coke
01-24-2010, 01:22 AM
You do good work man, congrats!!

mastermonster
01-24-2010, 02:35 PM
You do good work man, congrats!!

Thanks Coke! I appreciate it!

mastermonster
02-01-2010, 10:37 PM
All Right!!! Back in the saddle!

2-1-10 Mon. / Bench night / Bwt. 276

Bench Press (raw)

Bar over a football x 10

135 x 10

225 x 5

275 x 3

(add Prototype Titan Shirt)

500 x 1 @ 2 boards (easy)

600 x 1 @ 2 boards (easy)

650 x 1 @ 2 boards (easy)

700 x 1 @ 2 boards (grinder, but got it)

(Raw)

225 x 20 (pec work)

This was a very good bench session. 1st time with 700 since early October. Wasn't easy, but it felt good!

Good group tonight! Me, Tim, Richard (he pushed 500 x 2 @ 4 boards raw at 200 lbs. tonight!), Brian, and Kerry (my Son-in-law); his 1st session with us. He hasn't touched a weight in 4 years and benched 225 x 6 and 275 x 3 tonight!

We had a great time tonight at Monster Barbell!!!

Coke
02-02-2010, 06:40 AM
We had a great time tonight at Monster Barbell!!!

No joke, you did super!!

mastermonster
02-03-2010, 11:30 PM
No joke, you did super!!

Thanks Coke!

mastermonster
02-03-2010, 11:39 PM
2-3-10 / Wed. / Squat Night / 278 Bwt. "Back in squat gear!" Briefs tonight!

Squats (Briefs / to box / Monolift)

235 x 6

325 x 4

415 x 2

Add wraps

505 x 1

600 x 1

700 x 1

755 x 1 (Happy to be here this far out!)

This felt great again! Missed my briefs! Each squat went up easy!

Front Squat type machine squats

4 plates x 10

6 plates x 10

8 plates x 10

Standing calves

Stack x 20 x 2 sets

Lying Leg Curls

100 x 10 x 2 sets

GREAT Session!

kingkong51
02-04-2010, 12:54 PM
Great Job Buddy

Coke
02-04-2010, 05:50 PM
Totally impressive bro.

mastermonster
02-04-2010, 08:00 PM
Great Job Buddy


Thanks Big Rob! I'm glad you are finally getting the respect you deserved on the MONSTER raw squat!!! Can't wait to see you bust a grand!

mastermonster
02-04-2010, 08:01 PM
Totally impressive bro.

Thanks Coke! I really appreciate your comments and encouragement!

mastermonster
02-06-2010, 06:50 PM
Friday / 2-5-10 / Back - Biceps - Abs / Bwt. 280

Band rows (2 green bands stretched between uprights of BP. Seated.)

5 sets x 12

Barbell Rows

225 x 8 x 3 sets

DB Hammer Curls

50s x 10

60s x 10

70s x 10

45 degree upright db rows (partial)

50s x 12 x 2 sets

Roman Chair situps

2 sets x 15

mastermonster
02-09-2010, 07:12 PM
2-8-10 Mon. / Bench nite / Bwt. 283

Bench Press

Raw to warm up

135 x 10

225 x 5

275 x 1

Add Prototype Shirt

600 x 1 @ 2 board (Re-racked it and didn't try it. All kinds of setup trouble???)

600 x 1 @ 2 boards (Smoked it)

650 x 1 @ 2 boards (Easy! Setup was very good. Very short stroke to the boards and back up!)

Wanted to try 725 tonight but Josh had to leave by 8:00 and he is our best center hanoff guy. Decided to wait til next week. I've still got 12 week +or-.

Raw Narrow Grip 3 Board Press (pinky on rings)

225 x 12 @ 3 boards

315 x 12 @ 3 boards

405 x 2 @ 3 boards (wanted 5-6 but tris were toast!)

Pretty good night.

Coke
02-10-2010, 04:52 PM
Doing very well as usual, keep it up.

mastermonster
02-10-2010, 11:14 PM
Thanks for looking Coke! Good stuff on you journal!

mastermonster
02-10-2010, 11:32 PM
2-10 - 10 Wed. / Squat Night / Bwt. 287!

Squats (Briefs) to box

245 x 5

415 x 1

add THP wraps

600 x 1

add Boss suit straps down

775 x 1 (Way easy! 800 would have been easy. But being patient at this point)

Suit off / Briefs and wraps

415 x 10 to box (hypertrophy set)

Standing calf Raises

Stack x 20 x 2 sets

Lying Leg curls

100 x 10 x 2 sets

Coke
02-11-2010, 08:12 PM
Outrageous leg workout!!

mastermonster
02-12-2010, 07:15 PM
Outrageous leg workout!!

Thanks Coke! Coming from someone whose leg work is as outrageous as your's...that's a big compliment!

mastermonster
02-13-2010, 11:26 PM
2-12-10 / Friday / Back - Biceps / Bwt. 286

Doubled Green Band Rows (seated)

3sets x 10

Deadlifts agaisnt double green bands

135 x 5 without band (warmup)

225 plus doubled greens x 3 reps x 3 sets

DB Hammer Curls

60s x 10 x 3 sets

mastermonster
02-16-2010, 08:44 PM
2-15-10 / Mon. / Bench Night / Bwt. 286

Only 3 of us tonight. Brien and Josh are both sick. Virus going around here.

Bench Press

Raw
135 x 12 over a football

225 x 6

275 x 3

Add Titan Prototype

500 x 5 @ 2 boards (low on spotting tonight so staying at 500.

500 x 1 @ 1-1/2 board (Easy, Not too hard to touch with the shirt real high.)

500 x 1 @ 1 board (Easy, but tough to touch. Maybe -maybe not touch. Handoff man said press (said I touched). Board man said just short. O.K. with just 500!

Raw

225 x 30 (Hypertrophy set. Had quite a few left, just stopped at 30. Most I've done was 43 a couple of years ago I think.)

Band Tricep Extentions (Doubled Greens)

3 sets x 12

High Incline lockouts (approx. 70 degree bench / Approx. 6 " push)

225 x 6 x 3 sets

45 degree DB Partial Upright Rows

50s x 12 x 3 sets

Kept the weight down on shirted benches to see if we could get a much lighter weight down closer to the chest. Happy to touch+/- 1 board with only 500 in this shirt. Didn't want to go on to 700ish without Josh handing off, till we get everyone else a little more experience handing it. They are certainly strong enough.

Coke
02-16-2010, 10:35 PM
Another day of awesome benching. Extra props on the hypertrophy set, the 225 x 30 is ridiculous and you had more where that came from, lol.

mastermonster
02-17-2010, 08:13 PM
Thanks Coke. But I gotta' confess to a T-Rex bench stroke raw of less than 4 inches. So,that helps a lot! There's a video of my bench set up on Youtube where my Step son measures my stroke holding 225 out at just under 4 inches. Just look under Buddy McKee or mastermonster and you should be able to find it. Kills my deadlift though! LOL!

mastermonster
02-19-2010, 08:43 PM
2-18-10 Thurs. Squats tonight (Tim was under the weather Wed.) Bwt. 288

Squats (Briefs to box)

235 x 6

415 x 1

Suit - straps up (Loose)

600 x 1 (really fast and easy)

700 x 1 (same)

We were at Powerhouse Gym and the guys that were there that could help had to leave. So, we couldn't safely go up / no spotters; d*** it! So we came out of the suits and did some reps.

505 x 12 (Had more but stopped while they were still going up easy with no spotters / Hypertrophy set.)

Briefs off.

Leg Curls

100 x 10 x 2 sets

Standing calf Raises

stack x 20 x 2 sets

Coke
02-20-2010, 09:16 AM
505 x 12 raw squats is amazing dude.

mastermonster
02-20-2010, 04:22 PM
505 x 12 raw squats is amazing dude.

Thanks Coke! But I still had on the briefs and wraps! I get a lot out of my briefs...Titan Boss Boxers! They are awesome!

mastermonster
02-22-2010, 09:58 PM
2-22-10 Mon. / Bench Night / Didn't weigh

4 of us tonight.

Bench Press (raw)

135 x 8

225 x 6

275 x 3

Titan Prototype Shirt (cut sleeves off 3/4 inch)

500 x 1 @ 2 boards

600 x 1 @ 2 boards

600 x 1 @ 1 1/2 board

(Did 3 man handoff at 600 and it was awkward with boards under the belt. So didn't go higher. All presses were easy enough though)

Raw

225 x 50! (7 rep PR!) @@**###@@***!!!!!!

Hit a rythym and knew it was going to be good after the 1st ten reps and decided to go til failure. Barely got the 50th rep!!!!!!! This really jacked my 54 year old ass up!!!!! YEAH!!! Maybe soon I'll get 54! One per year! That'd be cool! I'm sure I'll feel this tomarrow!

Doubled green band pushdown

12 x 3 sets

Doubled green band incline press (no bar just the bands / these felt great)

12 x 2 sets (2 sets fried me!)

45 degree DB Upright Rows (partials)

12 x 2 sets (I'm wasted)

Except for not going heavier on shirted bench this was a great workout!!!!!

P.S. Ordered our Power Rack and Flat bench Saturday. Should have them by the end of the week. Excited about that. That was my Valentine's day gift from Pam!

Coke
02-23-2010, 07:30 AM
Quite ridiculous with that benching, lol...good deal on the power rack and flat bench, you are the lucky one.

mastermonster
02-23-2010, 07:29 PM
Thanks Coke! I'm already a little sore! Pam's great about understanding when I need equipment for the gym. She doesn't give me a hard time about it....as long as I don't go crazy with it!

mastermonster
02-25-2010, 06:49 PM
2-24-10 / Wed. / Squat Night / Bwt. 286

SQUATS (Briefs / Belt / to box)

235 x 8

415 x 4

Add Wraps

600 x 1 (stupidly easy)

Add Boss Suit (older size 52 from 2008)

700 x 1 (straps down / very easy)

800 x 1 (straps down / easy weight tonight!)

825 x 1 (straps down / felt the extra 25 Lbs. in the hole, but still went up fairly easy)

Suit off (briefs, belts, wraps)

600 x 8 (Heavier hypertrophy set...felt good! Did it without a backspotter so stopped with 2-3 left / Did have safety chains)

LYING LEG CURLS

100 x 1 set x 10 reps

STANDING CALF RAISES

Stack x 1 set x 20 reps

GREAT SQUAT NIGHT!!! We started late and ended late (11:15 pm) so I only did one set on the assistance stuff. Still good!

Coke
02-25-2010, 11:18 PM
Ever exceptional man!!

mastermonster
02-26-2010, 05:46 PM
Ever exceptional man!!

Thanks a lot Coke!

mastermonster
02-27-2010, 08:48 PM
2-26-10 / Fri./ Back- Biceps / Bwt. 285

Seated Green Band Rows

3 sets x 12

Green Band Only Deadlift (Tried it / Liked it. Lets me train my DL move without the bar out in front. Less lower back wear and tear.)

3 sets x 10

These were simply doubling a green band on each band hook of the deadlift platform, grabbing a band in each hand, getting in the start postion and raising up to the lock out position against the band tension. Think I'll give these a try on the fridays I don't pull heavy deads.

Seated Light/Strict DB Hammer Curls

35s x 15 x 3 sets

Kept it short and sweet. It was kinda late after I got the flat bench put together that arrived late yesterday. The power rack hopefully will be here Monday...hopefully!

mastermonster
03-01-2010, 10:25 PM
3-1-10 / Mon. / Bench Night / Bwt. 290

Raw

135 x 10

225 x 5

315 x 1

Add Prototype shirt (cut the sleeves off 3/4 inch and had the 3 plys zig zag stitched together at the end. Worked fine. Sleeves legal without rolling them up.

500 x 1 @ 2 boards

625 x 1 @ 2 boards

675 x 1 @ 2 boards

Raw

225 x 20

(Just 20 rapid fire reps to get some blood and growth stim. in the pecs. Whole set probably less than 10 seconds. No bounce. Just brush the T-shirt and slam it up)

Partial Barbell Upright Rows

225 x 12 x 2 sets

Green Band Pushdowns

12 reps x 3 sets

Good bench night! Darn it! They are talking snow here again tonight and tomarrow...in Alabama!

Coke
03-02-2010, 06:13 AM
Damn good job with the benching and all.

mastermonster
03-02-2010, 09:33 PM
Damn good job with the benching and all.

Thanks Coke! I've got 9 weeks from this coming weekend. If I can keep things climbing I should have a good meet. I've got to start getting lower with the boards now that I've got the sleeves where I want them...I think! So far so good. I want to find out what I can touch with soon.

mastermonster
03-03-2010, 11:56 PM
3-3-10 Wed. / Squat Night / Bwt. 287

Squats (to box / briefs / belt)

235 x 6

415 x 1

Add Wraps

600 x 1

Add Boss Suit (straps down)

700 x 1

Staps up

850 x 1 (very solid squat!)

Suit off (briefs / belt / wraps)

600 x 10 (Last one was a pretty good grind)

(Hypertrophy set. Same weight as last week...2 more reps)

Giant sets:

Nautilus Ab Machine
100 x 15

150 x 15

Hyperextentions (unweighted)

2 sets x 15

Standing Calf Raise

Stack x 20 x 2 sets

Lying Leg Curls

100 x 12 x 2 sets

Good Squat night. Tim PRed with 580 x 1 in Boss suit / wraps / belt. Smoked it easily! At the APF Alabama he'll probably open 556, then 589-600 on the 2nd. And somewhere over for the 3rd if I had to guess now. He's on course for a great meet and big meet PRs. This will be his 2nd meet. He's 47 Y.O. and 297 tonight.

I feel good about being at 850 9 1/2 week out of APF Masters Nationals. I'm on course to go somewhere over 903. My present plan is 826 - 881 - 903 - and if good try 931 for the All-Time biggest equipped >50 squat; presently held by APF Vice President Mike McDaniel...That would be a great honor!

Coke
03-04-2010, 08:34 PM
You guys obviously lead the way and are always doing great.

Wish you the best heading into the upcoming meet.

mastermonster
03-04-2010, 11:26 PM
Thanks Coke! I'm really looking forward to this years comps!

mastermonster
03-06-2010, 09:53 PM
3-5-10 Fri. / Back - Biceps (Deads from floor) Bwt. 286

Deadlifts ((Training bar)

135 x 5

225 x 3

405 x 1

(Put on my new Volocity with aplix straps to see if it fit right)

(straps down)

500 x 1

(straps up)

545 x 1 (easy and no grip problem...even with this bar)

Barbell Rows

135 x 10

185 x 10

225 x 10 x 2 sets

DB Hammer Curls

50s x 10

60s x 10

70s x 10

I really like the velocity! My other one has regular straps. This one Aplix. I think I'll like the adjustability!

mastermonster
03-08-2010, 10:17 PM
3-8-10 Mon. / Bench Night / Bwt. 287

Felt bad all day. Achy and digestive problems. Just going to bench...no access. work.

Bench Press

(raw)

135 x 10

225 x 5

275 x 1

Add Prototype shirt

500 x 1 @ 1 board (almost touched it / shot up)

550 x 1 @ 1/2 board (almost touched it. Would have touched 1 board heavy)

585 x 1 @ 1/2 board (Didn't reset the shirt and I think it moved down some. Locked up at 1board +)

Just seeing how close I could get with lighter weight since I felt bad and we couldn't do a 3 man handoff anyway. Got some work done so it was an OK sessin. Tim benched very well tonight. Stayed at 405 and touched the 1/2 board. He's < than 5 weeks out. I'm < than 10 weeks.

Coke
03-08-2010, 10:58 PM
Way to go at it while feeling subpar bro.

mastermonster
03-15-2010, 02:33 PM
Thanks Coke! It hit full bore Tuesday. Dragging around kind of sick! Felt good enough Wed. to drive up to Knoxville and pick up some lifting equipment. Squatted Thurs. since I drove most of Wed. Was still kinda weak

Squat Night / Thurs. 3-10-10 / Bwt. 284

Squats (Briefs / To Box)

235 x 5

415 x 1

Add wraps

600 x 1

Add suit / Straps down

700 x 1 (Felt like 850 did last week! Still feeling weak from the bug! Stopped here and recover rest of the week. Darn it!)

Coke
03-16-2010, 01:53 AM
Looks awesome just the same and keeps you on point for more gigantic squats.

mastermonster
03-18-2010, 11:44 PM
Thanks Coke! I'm feeling pretty much back to par now!

mastermonster
03-19-2010, 12:10 AM
3-15-10 Mon. / Bench night / Bwt. 282

Bench Press

135 x 12

225 x 6

275 x 6

315 x 3

Add Prototype shirt

500 x1 @ 2 boards

600 x 1 @ 1 board

650x 1 @ 1/2 board (just missed touching the board)

705 x miss @ 1 board (locked the left but tilted right and couldn't finish the right arm lock)

Doubled Green Band Pushdowns

1 set x 12

Quaded Green Band Pushdowns

2 sets x 12

Quaded Green Band Rows

3 sets x 12

Barbell Partial Upright Rows

135 x 12 x 3 sets

mastermonster
03-19-2010, 12:29 AM
3-17-10 Wed. Squat Night / Bwt. 278!

Squats (Briefs / To box)

235 x 6

Add suit / straps up (to prove to Tim that you can hit depth with a boss at 415 if you're technique is right)

415 x 1 (nailed the box)

add wraps

600 x 1

700 x 1

800 x 1

Giant set:

Leg Curls 100 x 12 x 2 sets

Calf Raises Stack x 20 x 2 sets

Abs Machine 200 x 12 x 2 sets

Wt. Hyperextensions 45 x 12 x 2 sets

mastermonster
03-19-2010, 12:42 AM
Thurs. 3-18-10

We finally got our Power Rack! Tim came over and we got things re-arranged for it. Then Kerry, Cassie (my daughter) and my grand-daughters Ava and Chloe came over and we put it together. It's gonna' get a lot of use!!! Kerry's got a lot of construction background and he's already trying to talk me into adding another 12 feet on to the gym (144 more sq. ft.)....maybe! The space would be nice! We'll see!

Coke
03-19-2010, 02:38 AM
We finally got our Power Rack!

Instantly jealous upon hearing about it, lol...seriously though, great news there and the possibility of expanding the gym down the line, no need to rush with that.

mastermonster
03-19-2010, 05:48 PM
Instantly jealous upon hearing about it, lol...seriously though, great news there and the possibility of expanding the gym down the line, no need to rush with that.

Yeah I don't want to rush into expanding...but if we add anymore equipment...we'll have to eventually. When Kerry told my wife Pam about what it would cost, she was positive; so one big hurdle down!!!

mastermonster
03-22-2010, 10:23 PM
Friday 3-19-10 Back Biceps Deadlifts Bwt. 282

Deadlifts

135 x 3

225 x 3

315 x 1

Velocity suit (straps down)

405 x 1

(straps up)

500 x 1

550 x 1

1 arm DB Rows

125 x 10 x 3 sets each side

DB Hammer Curls

70s x 10 x 3 sets