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teamshower
01-20-2009, 10:23 AM
hey guys, i've been learking for a while, but only posted on bb.com. I'm 20yrs. old former college bball player, currently about 6'5 265, will be lifting in whatever class i eat myself into, current best ever lifts are
545 squat,
325 bench,
550 dead

My primary goal for the meet is to just not bomb out, if i achieve that, my sights are set for 6-4-6, to total 1600, but we'll see how it goes. Any feedback is welcome

teamshower
01-20-2009, 10:29 AM
I've been sick (lost 25 lbs in 2-3 days), and am easing into a pretty heavy volume weaks 2-5/6, then i'll cut back the volume dramatically
01-19-09
ME Lower
Low box squat
worked up to
315x3
330x3
345x3
(all raw, no belt even)
deads
225x3
313x3
405x3
405x3
405x3
1-leg leg press
3plates/side
x10each
x10each
x10each

Deads felt light and fast, squats weren't very heavy, but i had a tough time getting down to that box, resulting in me gm'ing off of it too much... I think i'll use this box for speed work with briefs on to get me used to that depth.

I was pretty gassed (hadn't lifted in a couple weeks)..will try to do a little active recovery and abs Tuesday

teamshower
01-22-2009, 09:12 AM
01-21-09
ME Upper
5 board press
barx?
95x8
135x8
185x5
225x3
add boards
225x5
255x5
285x5
315x5
315x5
My tendonitis was HURTING after this, so i took some ibuprofen and a couple hours off
came back.. arms were still sensitive

cable extensions
stackx10
stackx10
stackx10

overhand strict bent over bb rows
130x8
130x8
130x8

cable curls
stack-2
x10
x10
x10

teamshower
01-23-2009, 11:25 PM
01-23-09
"DE" lower
well, i wasn't speedy today, but that's okay, i just wanted to get some work in, i'll focus more on speed during upcoming weeks
box squat w/ straps down
bar
135x8
225x5
225x3 add choked greens
275x3+bands
315x2+bands
315x2+bands
315x2+bands
315x2+bands
315x2+bands

My bicep tendonitis was bugging me a bit in both arms, and i jammed my pinky finger racking the second set with 3 plates, and that to an accidental pre-workout nap, and my music no playing today, and my head just wasn't where it needed to be, no excuses, got to have a better workout next time. Bar was moving waaaayyy too slow, i mean, it wasn't overly heavy feeling, just was slow.

gm's
135x10
225x10
225x10
225x10

I did these a little different than usuall, i allowed a lot of knee bend, and kind of tucked myself into a ball, with my chest hitting my thighs, i actually felt these a bit in my quads:confused:...they felt super light though, but i felt good (but tired-i RARELY do reps, on anything) doing them

calf raises on lg press machine, 4 plates/side
x21
x21
x21

teamshower
01-24-2009, 05:34 PM
01-24-09
RE upper
close grip bench
225x8
225x8
I got super sick and lost 25 lbs, it seems my bench is being affected the most by the weight loss. i'll get it all back (i'm about halfway there) but it's tough... tendonitis was sore afterwords, not terribly, but a decent amount
db rows
120x5x5
...again tendonitis hurting
jm press
100x15
100x15
kept it light, and surprisingly tendonitis didn't bother me that much, but it just showed me how LITTLE muscular endurance i have:S

bent over lat raises (15x10) supersetted with db curls(2 hands at a time, 50x10)
This tendonitis is being a big pain in the ass, i got another 2 weeks to go before a deload week, we'll see how i go as i really want to get some volume in to help facilitate some adding of size in these next few weeks, after the deload i'll be focusing much more on dialing my form in

teamshower
01-26-2009, 06:35 PM
01-26-09
ME Lower
low (1-2' below parallel) box squat with suit bottoms
135x5(yes, i can get there with my suit)
225x5
275x3
315x1
345x1
375x1
405x1-felt pretty good
425x1-was a bit of a grinder, i think my stance was a bit too narrow, ended up gm'ing the weight a bit
440x1-felt better than 425, my form was a little more dialed in, figured i'd throw a couple more pounds on and see how it went
455x1-felt good, hard, but good, i maybe had 10 lbs left, i considered it, but figured i'd stop their, as i'm trying to get volume in, peak, and make sure i don't miss any lifts

concentric only gm's from a little bit high position
225x6
315x6
350x6
350x6

I did some jumping and throwing objects by warming up and practicing shot put a bit with the schools team immediately after for about 30 minutes, i'll do some AB work later this evening

teamshower
01-26-2009, 11:35 PM
...and later that evening...
landmines, 3x10w/10kg
reverse hypers 50lbsx15x3 sets
oblique pulldowns on pulldown machine 100lbsx25/side x 4 sets
abductor machine stack x15 repsx3 sets
standing ab pulldown on pulldown machine 3x15 reps x 100lbs

I felt i got a lot of volume done today, and (at least for the earlier session) used some (relatively) high weights, all-and-all it was a good day, i ate quite a bit as well:)

teamshower
01-29-2009, 02:24 AM
01-28-09
"I F***ING SUCK AT BENCHING WORKOUT"
I got a new shirt today, it was free, and one size bigger than the shirt i'm ordering, also, i'll be puting about 20lbs (of bw) on, so i'm not too concerned that i could put the shirt on by myself relatively quickly...
warmed up to
225x3 raw
put shirt on (too big new (used) f6)
255x2-got it about an inch from touching
285x1-touched, came up-not too difficult
300x1-touched, came up, but with a bit of a stall
310x1-" " but it was a grinder, and took a minute
315x1-" " it was VERY similar to 315, but even slightly harder still... i've hit 320 raw before, (i was sick and lost weight, so i think i'm probably at about 305 right now) needless to say, i wasn't too pleased with the bench.
I'm going to try to diagnose my weaknesses, which, in order, are as follows:
1. tricep strength
2. technique work
3. speed
4. upper back work for stability
5. shoulder strength (i have weak shoulders, and i'm sure that can't help)

I then moved to a raw 4-board which again went terribly
275x4
285x4
285x4 (no leg drive for any set)
I think i'm just having bad day, but damnit.. i'm going to get work in!

wide grip pullups
2x8

strict jm presses,
105x12
105x12

So, i did lots of tricep stuff today, i have some tendonitis in both biceps bothering me, so it will be hard to fit speed work in, but, i'll do lots of upper back, and high rep delts, and tris on Friday

teamshower
02-01-2009, 03:35 AM
01-31-09
"DE Low/RE Up"
low box squat
225x2x2
245x2x2
265x2x2
in my Z suit straps down, didn't go very well, not nearly as fast as i'd have hoped...that was it for lower body stuff as i have ME lower on Monday
light weight upper body stuff to help combat tendonitis
strict millitary press
95 lbs
x10
x10
x10
seated cable row
200 lbs
x10
x10
x10
Then i just did some light high rep extensions, and curls on the cable machine
all-and-all i managed to avoid much pain which was nice, and i think i gave my body a little more time to recover, i won't usually be combining these days, but it was a nice little mini-deload, i think it will serve me well in the long run

teamshower
02-03-2009, 12:44 PM
02-02-09
ME Lower
deadlift+ one mini band wrapped around each foot, then the bar 3 times, then back around same foot (so shortened+doubled). In total, over 100lbs at lockout i'd guess, but, no added tension until about 1-2 inches off the ground

lots of jumping around weight and band tension in warmup until finally settled on above tension
bands+345x1
bands+415x1
bands+465x.5? ...it was slipping, just as i locked it up it fell out of my hand, not sure if it would have counted or not, but, as far as back+leg muscles go, i was fine.
bands+485x1 ...chalked up better, and moved my grip a TINY bit wider, so it was all on the knurling (i tend to have a very anrrow grip for sumo's) it was a grinder at the top, but definitely a clean lift

Leg press
3plates+25/side, 1 legged
x10
x10
x10

kettlebell pullthrough+ swings, 53lb
x18
x18
x18

calf raise on leg press, 3.5 plates, 1 set x50 reps

Will do ABS today, workout went pretty well, only thing is i hurt something in my right forearm, not sure if it's serious or not, it doesn't really hurt, it just feels like it's really pumped up (the next day) so, we'll see how it goes, it happened trying to pull 465+bands, and i was still able to pull 485+ bands, so i think/hope i'll be okay, but, we'll see i guess

teamshower
02-04-2009, 10:22 PM
04-02-09
ME Upper
warmed up raw to 250
then, monster minis doubled (in a bit harder than normal way)+95x3
mm+135x3
mm+185x3
mm+205x1
mm+225x0
mm+205x1
mmx205x1

jm presses
115x12
115x12

bent over bb rows
worked up to 200lbs
x8
x8
x8
(had to cheat a fair bit...need to work on my upper back strength... a lot)

halbert swings
15lb
x15
x15
x15

cable tricpe extensions
stack x 21 (cheating for last quarter of reps)

teamshower
02-07-2009, 08:59 PM
02-06-09
Lower assistance

full goodmornings (bent knees, chest to thighs)
315x8
315x8
315x8
single leg leg press, 4 plates/side
x5
x5
x5
x5
x5
(all/leg)
glute ham raises
x8
x8

standing pulldown abs
120
x8
x8
x8

teamshower
02-07-2009, 09:03 PM
02-07-09
Upper Assistance
bench
225
x11
x11
x11
(in these next few weeks, i want to try to put on some size+i'd like to be able to bench 225x15, right now i could have gotten 13, maybe 14)
db rows
100
x15
x15
x15 (/arm)
...****, this exercise destroys my life, even without going heavy
strict standing overhead press
115
x10
x10
face pulls with green band
x20
x20
tricep extensions with green band
single arm
x10
x10
double arm
x37

....still no word on my equipment OR singlet coming in, my meets April 4th, and it looks like my shirt+briefs may still be over a month away:S:S

teamshower
02-09-2009, 08:50 PM
02-09-09
ME Lower
wearing max dl suit, straps down+strangulator wraps
405
440
465
500 (<---likely my opener)...video of this lift, super clean, likely want to drop it 1/4' lower, to ensure whites, i think it's good though
525<--- 15 lb pr(y)
still wasn't too hard, this was my indicator lift, I figured if i could hit about 515-520, i'd be able to hit my 600 in April, so, i'm pleased.

good morning pull throughs (these are good mornings, done using a pull through motion)
315x8
315x8
315x8

db snatches
85x3
85x3
85x3/arm (haven't done these in a while, i was quite dissapointed actually, i planned on working up to 120, but, i don't think i would have gotten them up for a single, even....only dissapointing part of my workout

situps with the 85lb dumbell on my chest
x10
x10
x10

calf raises on leg press machine...5 plates/side
x40
x40

teamshower
02-11-2009, 07:08 PM
02-11-09
ME Upper
warmed to 2 plates raw- put on shirt
265x1(just missed touching)
290x1
305x1
320x0 (fell out of the groove... just missed touching, got scared, started pushing, stalled midway-as i was out of groove)
325x1 good gym lift, i touched, but, i didn't pause for any amount of time whatsoever... i'm still working in my way too big shirt (i can put it on by myself-easily) as my fitted one will not arrive for at least another couple weeks. While i get a little stronger put on about 10 more lbs, learn the shirt better, and get 1 size smaller shirt, i still think i'll be able to hit over 350 (kind pathetic... but, an improvement)
db floor presses, 100lbs
x6
x6
x6
(first time doing these in a while)
db rows 100lbs
x20
x20/arm (i love/hate these)
rolling tricep extensions, 50 lbs
x10
x10
halbert swings 30lbs
x12
x12 (will go back to 25 lbs next week, this felt just a little too hard, to get full benefit)
wide pullups
bw, 3x3

teamshower
02-13-2009, 07:52 PM
02-13-09
Lower Assistance
powercleans
95x3
95x3
135x3
135x3
155x3
155x3
175x3
175x3
( may start doing these a bit more, i'd like to clean 275)
abductor
stack
x20
x20
leg extensions
10 sets of 5 reps, most (7?) sets were with the stack

Captain_Crunch
02-14-2009, 11:15 PM
Hey Ice Tea. Training is going well. Did you order new gear for the meet?

teamshower
02-15-2009, 01:41 PM
well...i tried to. I ordered from the Titan dealer, i didn't find out until later that he didn't have it in stock. I have a new f6, and a pair of centurion briefs but, i want them the start of March at the latest

teamshower
02-15-2009, 04:47 PM
02-15-09
Upper assistance

srict ohp's
125x10
125x10

machine chest supported rows
210x10
210x10
210x10

tate presses
30x21
30x21

chins
bw
4x4

easy abs

..today was supposed to be a really easy light day, and for the most part it was. My body still isn't accustomed to high reps, and even after today's workout i feel a bit queezy. The ohp's were harder than i'd have hoped, everything else easy

teamshower
02-16-2009, 02:41 PM
02-16-09
ME Lower/D-LOAD aka(i'm *****ing stupid and weak day)
...well, today wasn't a good day, i decided i'd go in, hit a deadlift triple, do no assistance, and go home... before the session even started i was just.... not feeling great (not sick, or injured...just not into it)
the bar felt heavy from the get

bar
154x3
220x3
310x3 (really feeling WAY too heavy)
400x3 (i'm straining hard, already)
450x1 (didn't want to bother tiring myself out before my next set)
475x3...a PR, by about 20lbs... but, i wasn't happy, it felt too hard.
So, this is where the idiocy begins... i could, and should have called it a day there...not a great day, but not terrible..i decided i'd go for a single
510x1...took about 19 seconds to budge from the ground
...i thought that i needed to stop being a pussy, and just put some more weight on, and pull hard... my all-time pr is 550, and my goal for my meet April 4 was 600
so, i loaded more weight on
535x0(didn't budge off the floor)
tried again
535x0(same result)

there are many contributing factors to todays debacle.... i figured i should have been good for about 565-570 today.

1. I worked all 3 nights this weekend, not getting home until 4am... so, my sleeping was ****ty (+10lbs with better sleep)
2. I worked hard to get 470x3 (+10lbs if i was less tired from previous sets)
3. My form was a little off (+5lbs with slight tweak)
4. I haven't pulled straight bar weight for a while, so my body isn't acclimated to it (+5lbs)
5. I simply wasn't as strong as i thought i was (i should get at least 5lbs stronger in the next month and a half leading up to the meet

so, i figure i would have hit about 520 today, +35lbs, and my new goal for the meet is going to be 555, for a 5lb pr, to go with that, i still want to squat 605 (to beat the mark of 600 that somebody said they squated once)...and, round it out with a 340 bench, to hopefully hit 1500, in the 275 class... not a good total by any means, but i'll be happy if i hit it my first meet. (much of my ability to hit it will depend on whether i get my briefs delivered on time (currently, i have none) and also if i get my bench shirt delivered on time (currently the one i use is too big/old)...no excuses though, i'll try to hit 1500 even if i'm using my old shirt, and i turn my Zsuit into briefs

teamshower
02-18-2009, 10:55 PM
02-18-09
ME Upper (Deload)
concentric only pin presses (about 1.5 board height)
270x1
290x1
300x1...it looks like my old training journal is gone, so i don't know if this is a PR or not, which pisses me off.
barbell rows
215
x8
x8
x8
(not much cheat)
kipping pullups
x10
x10
chins
x5
x5

teamshower
02-20-2009, 08:13 PM
02-20-09
Lower Assistance (deload)

kettlebell swings/pullthroughs (53lbs)
x21
x21

leg press
6plates/side
x15
x15

kettlebell swings/pullthroughs (53lbs)
x21
x21

today was a better workout, i felt like **** still... but, i did a good amount of work to keep me refreshed

teamshower
02-23-2009, 06:32 PM
02-23-09
ME Lower (skipped Assistance upper, as i wanted to rest before these hard weeks)
Conc. only gm's (off pins)
305x3
315x3
355x3(very hard...put on more weight)
395x3(had to cheat a bit, not a tonne, but a bit. This was 4 plates (35 lb bar) I can tell i'm not quite where i want to be at strength wise, but, feel i probably have a small window to still get a little stronger
355x3
Front squats
175x3
225x3(....this was way too hard, my quad strength/form is ****ty)
Leg press
9 plates/side
x6
x6
x6
Kettlebell swings
x20
x20...tried to do these sets as explosively as i could. I bring the bell all the way up to over my head,... these hit my middle back quite a bit, actually.

I'm please with how today went, will do some abs tomro.

Captain_Crunch
02-25-2009, 08:45 PM
When do you get into your squat suit next and are you going to video it?

teamshower
02-25-2009, 09:59 PM
just going to go straps down on to a box next monday (may, or may not film)
Then on the 9th I'll be in full gear, and definitely be filming it for last second tweaks. Then no gear on the 16th, squat & dead openers on the 23rd.

teamshower
02-25-2009, 10:09 PM
02-25-09
ME Upper

raw bench
245x5
255x5
260x5
260x5

put on training shirt (may have meet shirt next wed.)
275x1
275x1
275x.5(not sure if i touched or not)
275x1
275x1

...next week i'll be doing raw triples, then 3 shirted singles (again, 15 lbs heavier then raw triple)...followed by doubles (same pattern) then out of shirt, raw single, then opener, then meet

Chest supported machine rows
255
x10
x10

jm presses
135
x8(pretty good form)
x8(had to cheat a bit near the end)

chins
x6
x6

bent over lat raise
15lbs
x15
x15

teamshower
02-28-2009, 04:10 AM
02-27-09
Lower Assistance
Roman. deads
365
x8
x8
x8
bent over bb rows
215
x8
x8
x8
abductor maching
stack
x20
x20
single leg quarter squats on hack squat machine, 3 plates/side
x6/leg
x6/leg

some calf stuff, i don't remember what

teamshower
03-01-2009, 04:00 PM
02-28-09
Upper assistance
db Floor press
100
x10
x10
pullups
x7
x7
x7
finishers (lying, 2 handed, 1 hand db extensions)
175
x20
x15

teamshower
03-03-2009, 01:05 PM
03-02-09
ME Lower
low box squat, with max dl+zsuit on straps down & knee wraps +belt
i felt awful, very tired+form was feeling awful, but, i figured i'd keep adding weight, and see if it got better...it kind of did
315x3 (felt ****ty+kind of hard)
405x1 (a litle harder then 315, but not much)
445x1 (no harder than 405, not too bad)
470x1 (15lb pr)...basically the difference in putting on a better belt+z suit underneath, still not getting too difficult
495x1 (legit pr... hard, but, i had more in me)
515x1 (a grinder, but clean....60 lb pr)

leg press
worked up to 10 plates/side
x10
x10

teamshower
03-06-2009, 07:23 PM
03-06-09
ME Upper
my training for f'd up this week as i was (still am sick)...anyway, part 2 of "I *****ING SUCK AT BENCHING" workout...actually, all-in-all... just a bad/stupid workout
raw triples
215x3
235x3
260x3
280x3
280x2 (second rep was hard, didn't wanna miss the third...pretty choked)
put on new shirt
280...about 6 board height
300...about 4/5 board
300...about 4 board
315...about 3 board
315...touched a 2 board
315...touched a 1 board, but lost my groove
325... to about 2 board height
325... to about 2 board height

so, i'm hoping to hit over 350... hopefully i get something out of this shirt (i figure i'm good for about 310 raw, right now)
so far, it went terribly, i don't think i ever did manage to get the shirt on all the way correctly, hopefully next week i will

strict standing press
155x3
165x3
185x1 (<---stupid thing to do, i just wanted to see if i could do it, i'm sure i'll regret it)

kazmeir presses
135
x7
x7
x7

bent over db lat raises, 15lb
x15
x15
x15

high rep cable tri. extensions
1 set, 50-60 reps

tomro, i squat in new briefs+do upper back work

teamshower
03-11-2009, 06:58 PM
03-09-09
ME Lower
squats in new centurion briefs+knee wraps

405x1
445x1
470x1
495x1
525xmaybe?...i came up jusssst before my spotter was telling me to come up, but i told him to wait until i hit "convincing depth" so i THINK it was ok
545x i doubt it.... again, jupmed the gun, not patient enough, my guy said he thought it would likey have taken a generous call to get that one.

2 db bent over rows (2 at the same time)
100lb db's
x10
x10

leg press
worked up to 11 plates/side
x6
x6

abductor crap

2 sets stackx a lot of reps



03-11-09
ME Upper

warmup felt great, even 185 felt LIGHTNING fast
225 still felt quite fast
265x2...not fast, but not overly hard
280x2...hard, not teribly so, but hard
290x2... could have done a couple more lbs... but it was pretty difficult... realised that i bring the bar down too slow on my first rep raw now (thanks to working on benching in my shirt)

put on shirt
290x1 3 board
315x1 1 board
315x1 touched, but had to work at it, was a grinder
325x1 felt very good actually, went up fast, just had to work for a second at lockout
330x1 it was harder, but i was tired...i'm excited to lift at a meet where i haven't done raw ME work prior to benching

chest supported machine rows
stack
x8
x8
x8

rolling db tri extension+press
50lbs
x15
x15

hammer curls
50lbsx a lot of reps (15-20ish)

teamshower
03-16-2009, 12:22 AM
03-15-09
RE Lower
"generic good mornings"
worked up to
305x5
355x5
355x5
355x5

03-15-09(later the same day)
DE bench
145
x3
x3
x3
x3
x3
x3
x3
x3

lat pulldowns
250
x6
x6
x6

lockouts from pins about 4 inches from lockout
325
x10
x10
x10

paused at bottom, strict wide grip bent over barbell row
175
x7
x7
x7

teamshower
03-19-2009, 12:43 PM
03-17-09
ME Lower
fully geared squats
495x2...opener next week

03-18-09
ME Upper
raw bench
305x1
325xmiss (damn)
db rows
130
x10
x10
x10

tricep cable extensions
130
x8
x8
x8