PDA

View Full Version : I want to move big weight!



wimarine88
02-24-2009, 07:00 PM
This will be my log on the road to moving big weight! Any criticism or help are welcome! Hope you enjoy.

wimarine88
02-24-2009, 07:01 PM
I was previously logging my workouts under a different thread, but as of today I'm going to start logging them here. I figure that there are other people with the same goals that can provide tips and even motivation!

Workout - February 17, 2009

Wide Stance Barbell Squat
135x5, 165x5, 185x5, 225x5, 245x3, 265x3

Sumo Stance Deadlift
225x5, 315x5, 405x8

Shrugs
4 x 10 @ 225, 1 x 20 @ 225

Leg Curls (Hamstring)
4 Sets x 10

All in all a pretty good workout today. Wasn't even planning on going heavy on deadlift, or deadlifting at all that matter. Well, just screwing around managed to pull 405 for 8 which I've never done before. Mark said the reps looked perfect, so cant complain. We both seem to be making PRs non-stop and having awesome workouts. I have to say, if it weren't for Mark I would still be doing beach body workouts so thanks!

wimarine88
02-24-2009, 07:02 PM
Dynamic Bench - Wide Grip
135x10, 185x6, 205x6, 225x3, 225x3, 225x3, 225x3, 225x3, 225x3, 185x15

Incline Bench Press
135x10, 185x8, 205x4, 205x4


Weighted Dips
25 lbs of chainX10
50 lbs of chainX9
Body weightX10
25 lbs of chainX10
25 lbs of chainX10
50 lbs of chainX10

Tricep Pushdowns
3X15 (greens)
3X15 (purples)

Lat Pull Downs (V Bar)
5X15

Face Pulls
4X15

Mini Band Pull Aparts
3X10

Mini band pushdowns
1Xfailure

Supersetted dips with pushdowns and facepulls with lat pull downs. Great workout, endurance is going up, and seeing nothing but gains. Really looking forward to seeing what the future has to offer, and preparing for my first power lifting competition, hopefully sooner than later!

wimarine88
02-24-2009, 07:03 PM
ME Bench Day

Micro Mini Bench (Thumb from smooth)
135x5, 185x5, 225x5, 245x3, 255x3, 265x1

Shirted Bench (Pinkie on ring)
265x1, 285x1, 315x1 (PR), Removed Shirt 225x8

4 Board Bench (Thumb from smooth)
245x5, 275x5, 315x3, 335x1

Tricep Pressdowns
5 Sets x 10

Chest Supported Rows
3 Sets x 10

Wide Grip Pullups
3 Sets x 10

Lat Pulldowns
3 Sets x 10

Mini Band Tricep Pushdown
1 Set x failure (200 reps)

Couldn't believe this workout today. First time ever throwing a shirt on and got 315, I know its not a lot of weight, but my first 315 bench so pretty happy with that!

wimarine88
02-24-2009, 07:03 PM
Sumo Deadlift W/40 Lbs Chain
Warmup 135x5 (no chain), 225x5, 315x5, 405x3, 455x1 (PR)

Removed Chains
405x10 (PR)

Barbell Shrugs
135x10, 225x20, 245x20, 265x20, 315x15, 225x20

Back Extensions W/65 Lbs
3 Sets x 10

Pull-throughs (Purple Band)
3 Sets x 10

Another kick ass workout today. Still dont see Mark or myself slowing down in the near future, as long as we stay healthy! Preparing for my first full body powerlifting competition at the end of March. Going to be doing shirt work for the next 4 weeks, really focusing on form and trying to get my bench up. Also going to be doing volume squat to try to pack on that last bit of weight.

jbrin0tk
02-24-2009, 08:42 PM
You should start a journal in the Member's Journal's section for this.

Travis Bell
02-24-2009, 09:26 PM
Moved to the correct section

wimarine88
02-24-2009, 10:24 PM
Hey, thanks guys. Was trying to do two things at once, didn't even realize where I was posting. Sorry for the inconvenience!

wimarine88
02-25-2009, 08:34 PM
Took a much needed day off. Tomorrow will be dynamic bench day. The next four weeks (mondays ME bench) we are going to be working on my shirt bench for an upcoming competition at the end of March.

TUEFELHUNDEN
02-26-2009, 11:18 AM
Looking strong in here man. Keep it up and you'll be killing it at your comp!

wimarine88
02-26-2009, 01:06 PM
Dynamic Bench Day
Wide Grip Bench (Pinkie on ring)
225x4, 225x4, 225x4, 225x4, 225x4, 225x4

JM Press
95x10, 115x10, 125x10, 135x10, 135x10

Face Pulls
5 Sets x 15 Super set w/Purple Band Pushdowns - 4 Sets x 25

Bent Over Rows
135x10, 155x10, 155x10, 155x10

Mini Band Pushdowns
4 Sets x Failure

Close Grip Tri Bench
135x20

Good workout today. Bench felt solid. Going heavy on squat tomorrow to see where I'm at for competition weight.

wimarine88
02-27-2009, 01:37 PM
Squat Day
Wide Stance Squat
135x5, 185x5, 225x5, 265x3, 285x1, 315x1, 335x1(PR)

Barbell Shrugs
135x20, 225x20, 225x20, 265x20, 315x10, 225x20

Step Ups
135x1x10

Pretty quick day today. Fridays we usually just go heavy on squat and do some band stretching and accessory work. Pretty happy to get that 335, now I know where I'm at for meet weight. Going to do nothing this weekend but drink and sit on my ass. ME Bench on Monday including shirt work, cant wait!

wimarine88
03-02-2009, 02:16 PM
ME Bench Day
Wide Grip Bench (pinkie on ring)
135x10, 185x5, 225x5, 255x3, 285x1 - Put on Shirt 315 (miss), 295x1, 300x1, 305x1, 315x1, 335 (miss), 315 (almost locked).

Rep Sets
225x3 (paused), 225x8

Tricep Pushdowns
5 Sets x 10

Chest Supported Rows
3 Sets x 10, 1 Set x 6 (8 plates total)

Plank (w/45 lbs) - 45 Sec each position
Plank (w/90 lbs) - 30 Sec each position w/ 3 paused pushups.

Mini (Red) Bend Pushdowns
1 Set x 100

Wide Grip Pullups
2 Sets x 10

All things considered, not a bad workout today. Still trying to find the right groove on my shirt, but for the second time putting it on I cant complain with 315. My raw bench is going up, so that's good. Tomorrow will be deadlifts with bands (yay). Thanks to all who read this!

wimarine88
03-03-2009, 04:07 PM
Just one of those days...

Sumo Deadlift
135x5, 225x5, 315x5, 405x3, 455x1, 475 (off ground - no lock) ... done

Shrugs
135x20, 225x20, 315x15, 225x30, 225x20

Leg (hamstring) Curls
3 Sets x 10, 1 Set x 20

GHRs
2 Sets x 12

Lousy day. That's fine though, went heavy last week, and the lifts haven't gone down at all, so that's always good. Day off tomorrow, and dynamic bench day on Thursday. Hopefully get a sqaut in on Friday, but I have drill again so who knows..

Painzer
03-04-2009, 09:15 AM
Looking strong in here man, nice deads and bench!

wimarine88
03-04-2009, 08:26 PM
Thank you! Your numbers are looking pretty good as well! Check out my log tomorrow - dynamic bench day..should be a good workout!

wimarine88
03-05-2009, 01:49 PM
Dynamic Bench Day
Wide Grip Bench (Ring Finger on Ring)
225x5, 225x5, 225x5, 225x5, 225x5, 225x5, 275x1

JM Press
135x10, 145x10, 155x10, 135x10, 135x7

DBell Tricep Rollbacks
45x8, 50x8, 60x8

Chest Supported Rows
4 Sets x 20 @ 4 Plates

Wide Grip Lat Pulldowns
3 Sets x 10

Mini Band Pushdowns
1 Set x Failure

Great workout today! Totally made up for Tuesdays lousy workout. Getting closer to competition (March 28) and feeling good! Have to leave for drill tomorrow so not sure if I'll be able to get squat in but we'll see.

wimarine88
03-09-2009, 02:34 PM
ME Bench Day W/Shirt Work
No Shirt - 135x10, 185x6, 225x5, 265x2, 275x1
Shirt - 265x3, 300x1, 315x1, 325x1 (PR), 335x2 (W/2 Board - Second rep no lockout)
No Shirt - 265x3, 265x2, 225x9

Chest Supported Rows
5 Sets x 10 - Worked up to 8 plates total

Tricep Pushdowns
5 Sets x 10

Green Band Face Pulls
5 Sets x 15

DBell Tricep Rollbacks
50x10, 60x10, 70x10

Mini Band Tricep Pushdowns
2 Sets x Failure

Not a bad workout considering the weekend I had. Had drill in Madison for the Marines. Saturday was nice, got some trigger time, but Sunday was miserable. Stood outside in the freezing rain for 3 hours running the new Combat Fitness Test. So all things considered, went in their with a clear mind and visions of moving big weight - hit a 10 pound PR on my shirt bench, so pretty happy with that!
__________________

RonnyB
03-09-2009, 07:49 PM
Dynamic Bench Day
Wide Grip Bench (Ring Finger on Ring)
225x5, 225x5, 225x5, 225x5, 225x5, 225x5, 275x1

JM Press
135x10, 145x10, 155x10, 135x10, 135x7

DBell Tricep Rollbacks
45x8, 50x8, 60x8

Chest Supported Rows
4 Sets x 20 @ 4 Plates

Wide Grip Lat Pulldowns
3 Sets x 10

Mini Band Pushdowns
1 Set x Failure

Great workout today! Totally made up for Tuesdays lousy workout. Getting closer to competition (March 28) and feeling good! Have to leave for drill tomorrow so not sure if I'll be able to get squat in but we'll see.

JM pressing 155 x 10? if you're doing it with correct form, thats beast-like, strong lifts.

T o m m Y
03-09-2009, 08:06 PM
looking strong dude!

wimarine88
03-09-2009, 10:06 PM
JM pressing 155 x 10? if you're doing it with correct form, thats beast-like, strong lifts.

Well, I've seen a couple different videos on youtube of people doing them. However, my buddy and I are doing it the way we saw on Westside Barbell, so I'm pretty sure they are correct!

Thanks for reading the log!

wimarine88
03-09-2009, 10:07 PM
looking strong dude!

Thanks man..things just seem to be clicking really well right now! Have a full competition on March 28th, so hopefully I'll have some good results to post!

Thanks for reading!

RonnyB
03-10-2009, 06:25 AM
Thanks man..things just seem to be clicking really well right now! Have a full competition on March 28th, so hopefully I'll have some good results to post!

Thanks for reading!

Good luck, Sounds like you'll have no problems with your lock-outs heh.

wimarine88
03-10-2009, 01:11 PM
Deadlift
-Not worth recording- Haven't taken a week off of dead in months, so not surprised at how today went. Been having quite a bit of hip pain, so going to try stretching it out some different ways...we'll see how it ends up.

Shrugs
135x20, 225x20, 315x12, 315x8, 315x12, 315x15, 225x35, 225x40

Hamstring Curls
3 Sets x 15, 1 Set x 25

Chin-Ups
4 Sets x 10

Not really sweating todays workout. I know the weight I've moved before, so probably just a little tired. Tomorrow is a day off, Thursday is dynamic bench and Friday is Squat day.

wimarine88
03-12-2009, 01:01 PM
Dynamic Bench
(Ring finger on ring)
225x6, 225x6, 225x6, 225x6, 225x6, 225x6

Floor Press W/40 Lbs Chain
(Thumb from smooth)
135x6, 185x6, 185x6, 185x6

Wide Grip Lat Pulldowns
5 Sets x 10

Chest Supported Rows
4 Plates x 20, 35, 15

Purple Band Pushdowns
4 Sets x 25

Mini (Red) Band Pushdowns
2 Sets x Failure

One of the best workouts I've had this week. The 6 Sets x 6 @ 225 went up like nothing, so next week I'll up the weight to 235 and start back at 6 Sets x 3. Putting on quite a bit of size on my back and looking forward to the competition on March 28th.

wimarine88
03-13-2009, 01:44 PM
Wide Stance Squat
135x5, 225x5, 275x3, 315x1, 335x1, 350x1(PR)

Barbell Shrugs
135x20, 225x20, 275x20, 315x20, 315x20

Good Mornings
2 Sets x 10 @ 135

Plank W/90 lbs (1 Minute)

Not a very long day today. Just wanted to get the squat in and a couple augs. Getting closer to meet day!

wimarine88
03-16-2009, 12:06 PM
ME Bench Day
No Shirt - 135x10, 185x6, 225x5, 275x1
Shirt - 285x1, 295x1, 300x1, 315x1 - Took shirt off
No Shirt - 225x6x2, 275x1, 285x1

4 Board - Thumb From Smooth
2 Sets x 3 - Worked up to 295 - Felt heavy today..haven't done them in awhile, so no biggie.

T-Bar Rows
5 Sets x 15 - Worked up to 3 Plates

Tricep Pushdowns (V-Bar)
5 Sets x 15

Not the greatest workout today. Feeling a cold coming on, but it could have been a million and one things. My core lifts didn't go down at all, so not too worried. Going to do my opener next week and that will be it. Competition day is March 28th, getting pretty pumped!

wimarine88
03-19-2009, 12:22 PM
Dynamic Bench
Wide Grip (Ring Finger on Ring)
235x3, 235x3, 235x3, 235x3, 235x3, 235x3

Close Grip Tricep Bench
135x10, 185x10, 205x6

Face Pulls (Green Band)
5 Sets x 15

Tricep Pushdowns (V-Bar)
5 Sets x 12

Wide Grip Pullups
1 Set x 10

Feel like absolute **** today. Coming down, or mid-way through a cold. Hacking up a lung, but sucked it up and did the lifts. Probably the ugliest lifts I've ever seen :p but you'll have that. Main goal right now is to just get healthy seeing as though I'm 10 days out from competition. Will update tomorrow!

wimarine88
03-23-2009, 02:08 PM
The following are what I plan to do for lifts at the upcoming meet. Did my openers today and everything felt light as hell. Cant wait!

Squat - 315, 350, 385 (Loose briefs)

Bench - 300, 315, 335 (Inzer/Katana Single)

Dead - 405, 425, 455

I'm doing what I know I can get. However, if the lifts go well and I get a fourth attempt, I will try for PRs!

Competing in the 198 weight class.

wimarine88
03-29-2009, 01:01 AM
So, got my first meet behind me, and I have to say..what a rush! Missed two attempts (1 bench, 1 squat), but hey, just being there was such an awesome opportunity. Lot of pretty strong guys, so definitely have some goals in mind! Oh, yeah, my buddy Mark took best lifter in the teen senior open, and I believe he also took first place in his weight class, other buddy Adam also took first at 308 and I took first in my weight class at 198! Anyways, here are the results:

Squat
315, 350, 405 (fail.not by much..Mark said if my wraps would have been tighter, but its all good..goal for next time)

Bench
300, 315 (fail, lost tightness), 315 (smoked it)

Deadlift
405, 455, 500 - 405 felt light as hell, so I said screw it, throw my gym best on there...that flew up like nothing so I went for 500..went up pretty damn easy! Lots of room to improve, and definitely excited for more upcoming meets!

wimarine88
03-30-2009, 03:00 PM
Max Effort Day

Dumbbell Bench
5 Sets x 10 - Worked up to 85 lb Dumbbells

Close Grip Bench
5 Sets x 10 - Worked up to 195

Overhead Tricep Extensions
5 Sets x 15 - Used a 55/65 lb Dumbbell

-Super set with-

Tricep Pushdowns
5 Sets x 12

Chest Supported Rows
5 Sets x 10 - Worked up to 6 plates and 2 25's

Lat Pulldowns
5 Sets x 10

Wasn't really expecting too much today. Had a meet this weekend, so only had one day off. All things considered, workout went well. Didn't hit big numbers, but got some good volume work in and felt great afterwards! Starting a powerlifting diet to lean out a bit while maintaining strength and actually get bigger hopefully!

slashkills
03-30-2009, 07:23 PM
Wow some crazy strong stuff in here man! Congrats on doing awesome at your first meet.

wimarine88
03-30-2009, 08:11 PM
Wow some crazy strong stuff in here man! Congrats on doing awesome at your first meet.

Thank you very much! Appreciate you checking out the log..hows your training going?

slashkills
03-31-2009, 06:24 AM
Its going pretty well. Current bests are bench 185lbs, squat 225lbs, and deadlift 305lbs.

wimarine88
03-31-2009, 07:00 AM
You looking to maintain or just get hyooge? haha..i'm assuming the latter, judging by the site.. :p

wimarine88
03-31-2009, 07:05 AM
It was 6 AM and there I was....awake, getting ready to go do some cardio...whoopee!

10 Minute treadmill at 5.8 pace, about 10 minutes on the bike, and finished up with 10 minutes (level 15) at a decent clip on the elliptical.

Its always a beast getting back into cardio, but I think it will definitely be good to throw it back in the mix. Started the "powerlifting" diet today..will get HYOOGE!

TUEFELHUNDEN
03-31-2009, 08:39 AM
So, got my first meet behind me, and I have to say..what a rush! Missed two attempts (1 bench, 1 squat), but hey, just being there was such an awesome opportunity. Lot of pretty strong guys, so definitely have some goals in mind! Oh, yeah, my buddy Mark took best lifter in the teen senior open, and I believe he also took first place in his weight class, other buddy Adam also took first at 308 and I took first in my weight class at 198! Anyways, here are the results:

Squat
315, 350, 405 (fail.not by much..Mark said if my wraps would have been tighter, but its all good..goal for next time)

Bench
300, 315 (fail, lost tightness), 315 (smoked it)

Deadlift
405, 455, 500 - 405 felt light as hell, so I said screw it, throw my gym best on there...that flew up like nothing so I went for 500..went up pretty damn easy! Lots of room to improve, and definitely excited for more upcoming meets!

AWESOME work brother!! That's great.

wimarine88
03-31-2009, 10:07 AM
AWESOME work brother!! That's great.

Thanks man! Hows your training going?

wimarine88
03-31-2009, 12:41 PM
Decided not to dead lift today, so did squat instead. Lower back was a little sore, so just kept it light and did work sets. Mostly just an auxiliary day to get the blood flowing!

Squat - Wide Stance
135x5, 225x5, 225x8, 225x5, 275x3

Barbell Shrugs
135x20, 225x20, 275x20, 275x20, 225x20

Hamstring (Leg Curls)
5 Sets x 15

Calve Raises
3 Sets x 10

Planks and Leg Lifts - Til' it burned

Just a good day to get work sets in. Tomorrow will be high intensity intervals in the morning and maybe a few aux lifts. Thursday will be dynamic bench and probably 4 boards.

slashkills
03-31-2009, 04:08 PM
Strong stuff man! In regards to your earlier question, im looking to get strong as hell for football next season!

Coke
04-01-2009, 06:07 AM
Nice efforts man, looking strong.

wimarine88
04-01-2009, 06:30 AM
Nice efforts man, looking strong.

Thank you! And thanks to everyone else that reads as well, the support helps a lot!

Have a bench meet coming up in April and there is a full meet in June that I'm thinking about doing..we shall see!

wimarine88
04-01-2009, 11:11 AM
Wednesdays are days off so just did some AM cardio. 20 minutes of high intensity intervals on the elliptical and a 5 minute cool down. Actually felt pretty good other than the fact we were up at 6:30 am to do it :p

Dynamic bench tomorrow, one of my favorite days!

TUEFELHUNDEN
04-01-2009, 03:06 PM
Thanks man! Hows your training going?

Pretty good. It could be better if the weather would cooperate and I could get to the track but no complaints. Thank you for asking.

wimarine88
04-02-2009, 06:11 PM
Dynamic Effort Day

Wide Grip Bench - Ring Finger on Ring
6x4x235

4 Board Press - Thumb From Smooth
275x5, 295x5, 315x3

Barbell Rollbacks
3 Sets x 5, 2 Sets x 15 - Worked up to 135

Shoulder Blasters
2 Cycles, 3 Movements/Cycle, 20 Reps/Movement - 10 lb Dbells

Tricep Pushdowns (Purple Band)
1x50, 2x25

Machine Rows
Used cable machine with the "w" bar

Pullups/Chinups
1x10, 3x5

GREAT workout today! Felt awesome to get back in and get a full workout after taking the week off before meet day, the meet then feeling like ass :p .

The 6 sets of 4 at 235 went easy, next week will be 6x5, then 6x6 and upping the weight again already! Tomorrow going to get in and squat again..might throw the suit on and go heavy, we'll see! Oh, did AM cardio again. 30 Minutes moderate pace bike/elliptical/treadmill.

slashkills
04-02-2009, 06:42 PM
Nice work today man! what exactly is a shoulder blaster?

wimarine88
04-02-2009, 06:55 PM
Nice work today man! what exactly is a shoulder blaster?

A shoulder blaster consists of 3 movements. Take 10 lb dbells. First you do flys (sp?) out to the side with arms fully extended (20 reps), then you do 20 front raises (again, arms full extended), then you bend at the waist so your body is a little lower than 45 degree angle and again do flys to the side (20 reps)...sounds easy, but if you're doing it right it should kick your ass! great shoulder exercise..

wimarine88
04-06-2009, 03:49 PM
Max Effort Bench

Wide Grip Floor Press W/Chains (40 Lbs) (Middle Finger on Ring)
135x10, 185x5, 225x5, 245x3, 275x1 PR, 225x5, 225x5, 225x5

Regular Bench - Wide Grip
185x5, 205x5, 215x10

Close Grip Bench
185x8, 205x8, 215x8, 225x4, 195x4

Chest Supported Rows
3x20 @ 4 Plates

Lat Pulldowns
3x12

Tricep Pushdowns
4x10

Great workout today! Hit a PR on floor press even after not doing it for about 6 weeks. Close grip went pretty well, and all lifts felt strong. Starting a new cycle of 5/3/1 Deadlift tomorrow!

Coke
04-07-2009, 05:48 AM
Super new PR with the floor presses, especially after skipping 'em a while.

wimarine88
04-07-2009, 09:05 AM
Super new PR with the floor presses, especially after skipping 'em a while.

Thanks, hah. Yeah, I was pretty surprised that it went up. I definitely had to nut out the last bit of it, but I'm glad strength hasn't gone down too much on our different ME lifts. We kind of got away from them for awhile due to shirt training for that last meet. We are getting back on our 5/3/1 for squat and dead, and I am still doing ME bench on monday and DE bench on Thursdays with cardio about 4-5 days a week. So far everything is going great!

wimarine88
04-07-2009, 12:10 PM
5/3/1 Deadlift

135x5, 225x5, (335x5, 355x5, 380x10)

Barbell Shrugs
135x20, 225x5x20

Pull Through (Green Band)
5x12

Chin Ups
4 Max Sets

Kneeling Ab Pulldowns? :p
Not really sure what to call these, but need to incorporate more core work, so just did 5x15 at like 132 lbs of these.

Quick day, in and out. Feels good to get back on an actual deadlift program. Day off tomorrow, just some cardio. Thursday is DE bench and Friday will be 5/3/1 squat providing the dbags dont close the gym.

slashkills
04-07-2009, 02:16 PM
Looking good man! Hopefully the gym will be open.

Coke
04-08-2009, 06:02 AM
Solid deads and all bro.

wimarine88
04-08-2009, 06:54 AM
Solid deads and all bro.

Thanks! Yeah, got such great results when I actually stuck with the 5/3/1 figured I'd get back on it :p

borracho
04-09-2009, 08:22 AM
...Just cruised through your journal and it looks like you're well on your way to achieving what your title reads...looking super bud...keep it up!

wimarine88
04-09-2009, 01:32 PM
...Just cruised through your journal and it looks like you're well on your way to achieving what your title reads...looking super bud...keep it up!

Thank you very much for reading and for the support! It helps greatly!

wimarine88
04-09-2009, 01:39 PM
DE Bench (or just normal bench)

Wide Grip Bench
6x5x235

Barbell Rollbacks
3x15x115

Shirt Work
No touches without board, but just wanted to work the shirt a bit! Got around the two board, maybe a little lower on the first two sets. Katana single.
315x3, 325x1, 335x2 (2 board - touch)

Chest Rows
4x5 (4, 6, 6+2 25's, 6 plates)

Tricep Circuits W/band
Alternating between Red, Black and Purple bands. No idea on how many sets, but it was quite a few!

All things considered not too bad of a workout. Today is supposed to be a rehab more than anything. And at a bodyweight of 194 after a low carb day yesterday, I was still able to push out my work sets pretty easily! Squat tomorrow then home for the weekend for Easter, thanks for reading!

wimarine88
04-09-2009, 07:49 PM
Didn't feel that we hit the auxs hard enough to day, so went back to the gym for about a 25 minute workout just to get the blood flowing, plus we were bored.

Did a sort of tricep circuit with some core work and pullups thrown in

Overhead Extensions

80x12, 80x10, 70x10, 70x10, 65x10

DBell Rollbacks

3x10x40

Vbar pushdowns
5x15

Fingertip pullups
3x10

Kneeling Ab pulldowns?
*** load

Also threw in a couple sets of light dbell bench for recovery. Felt great. Cant wait to squat tomorrow!

Coke
04-10-2009, 10:31 AM
Quite ambitious heading back to the gym that way for more, lol.

wimarine88
04-10-2009, 10:46 AM
Quite ambitious heading back to the gym that way for more, lol.

Haha, I figure the only way to get hyooge is to go back when you skimp on your auxs the first time :p

Hows everything going for you?

wimarine88
04-13-2009, 02:11 PM
ME Bench

Wide Grip Bench W/50 lbs Chains (Ring Finger on Ring)
135x10, 185x5, 225x5, 245x3, 255x1 (PR), 275 (attempted twice..no lockout)

5/3/1 Bench
195x3, 205x3, 215x10 - These were easy as hell, suppose they should be though :p

Close Grip Bench
195x10, 205x8, 210x8, 215x6, 215x2

Chest Rows
4 Platesx10, 6 Plates x3x12

Narrow Grip Pullups (Rock Wall Grip)
4 Max Sets

Also did 2 wide grip with 50 lbs chain just to see, prolly could have had 5.

Tricep Pushdowns (V bar)
5 Sets x 15

Shoulder Blasters
1 Set

Pretty great workout today. Had a ridiculous full body pump going on. Still feeling strong even after going on this carb cycling diet. 40 minutes of moderate cardio tomorrow then 5/3/1 Dead, cant wait! Thanks for reading!

Oh, on a side note, doing an bench press meet in Independence, WI this weekend, so hopefully that goes well!

borracho
04-14-2009, 09:07 AM
Nice to see the chains in the latest bench workout dude...looking super strong!!

wimarine88
04-14-2009, 01:22 PM
Thanks Borracho, chains are one of my favorites!

5/3/1 Deadlift - Sumo

Warm up - 135x5, 225x3, 315x1
5/3/1 - 350x3, 380x3, 405x5

Barbell Shrugs
135x20, 225x10, 275x8, 315x8x4

GHRs
5 Sets x 12 - One set w/mini bands, last 3 with purples.

Back Raises
4 Sets x 25

Also threw in planks and kneeling ab-pulldowns or whatever the hell you call those. Great workout today. Dead lift felt easy, no real hip pain and back felt good. Did 40 minutes of cardio this morning (5.5 miles on elliptical at level 12). Day off tomorrow, not sure whats going on thursday as we have a bench meet on Saturday..most likely just auxs to keep the blood flowing. Thanks for reading!

borracho
04-14-2009, 01:46 PM
Session looked good buddy...have you ever done planks with weight on your back??...good stuff there..

Good luck on the meet..maybe some day when I am semi-strong I can enter in to some kind of meet.

wimarine88
04-14-2009, 02:36 PM
Session looked good buddy...have you ever done planks with weight on your back??...good stuff there..

Good luck on the meet..maybe some day when I am semi-strong I can enter in to some kind of meet.

Yeah, the most I've ever done was with 90 lbs on my back. I was able to hold that for about 1:30 - 2:00 min in the pushup position. They are a pretty solid core builder.

As for the meet, you dont need to be semi strong to compete. Doesn't even matter if you dont place. Once you do one, you'll be hooked, believe me. From there on out you'll have such high aspirations you'll have nowhere to get but stronger! If you ever have a question on something, dont hesitate to ask! Thanks for reading.

Coke
04-16-2009, 10:08 AM
Super efforts all around, nice job.

wimarine88
04-16-2009, 04:35 PM
Took the day off from benching as I have an upcoming bench meet on Saturday in Independence, WI. Will probably do some band stretching and maybe a few auxs just to keep the blood flowing. Results will be posted after the meet, thanks all for reading and have a great weekend!

wimarine88
04-17-2009, 01:14 PM
5/3/1 Squat - Wide Stance

Warm Up - 135x10, 225x5
5/3/1 - 235x5, 250x5, 275x8

Barbell Shrugs
135x20, 225x3x20

Face Pulls - Green & Purple Band
3 Sets x 15

Pullthroughs - Green Band
3 Sets x 15

Chin Ups
1x21

Standing Ab thingys
5 Sets of a bunch of reps

Squat felt really light today, suppose it should. It was nice to finally be able to get in on a friday. Bench meet tomorrow!

Coke
04-18-2009, 07:00 AM
Solid session man, good luck at that meet.

wimarine88
04-18-2009, 05:17 PM
1st Attempt - 300 - success
2nd Attempt - 315 - success
3rd Attempt - 325 PR - success
4th Attempt - 340 - Got about half-way up and lost it. Dont really care though, hit a 10 lb PR in a shirt that doesn't give me too much. Great day!

Coke
04-19-2009, 09:06 AM
Did impressively up in there man, congrats.

wimarine88
04-19-2009, 09:13 AM
Did impressively up in there man, congrats.

Thanks a lot! Now its time to focus on my raw strength, and then get a shirt that actually fits! :p

borracho
04-20-2009, 09:17 AM
Nice squat session and big congrats on the meet dude...I bet that felt great.

wimarine88
04-20-2009, 02:34 PM
Nice squat session and big congrats on the meet dude...I bet that felt great.

One of the best feelings in the world man, thanks!

ME Bench - 2 Board (Middle Finger on Ring)
Warm Up w/out Board - 135x10, 185x5, 225x5
Added 2 Board - 245x5, 275x5, 295x3, 315x1, 320x1 PR

The 2 board felt absolutely incredible! I'm guessing my raw max is somewhere around 300-305 now, so strength gains are continuing!

5/3/1 Bench - Wide Grip (Ring Finger on Ring)
225x5, 235x3, 245x8 PR

Close Grip Bench - (Edge of hand on smooth)
205x8, 215x8, 225x6

Chest Supported Rows
4x8x320

Tricep Pushdowns - Vbar
5 Sets x 12

Wide Grip Pullups
1 Set x 8 w/45 lb plate
1 Set x 12
1 Set x 8
1 Set x 5

Just a ridiculous workout today. Went in there and just felt like smashing weight. All things considered, after just doing a bench meet two days ago and nailing two PRs, I feel pretty good about that! Maybe it was because I was wearing one of my new "Strong(er)" Ts :p Thanks Dave!

wimarine88
04-21-2009, 06:45 AM
Done with AM cardio - 23 minutes high intensity intervals and 20 minutes moderate whoo!

5/3/1 Dead today..definitely psyched for that! Now off to eat some tuna w/oninos and peppers and rice!

lil' power
04-21-2009, 09:12 AM
Done with AM cardio - 23 minutes high intensity intervals and 20 minutes moderate whoo!


Thanks for stopping in on my journal....your carb cycle and cardio sounds a lot like mine nowadays!

Congrats on your bench comp!

wimarine88
04-21-2009, 02:10 PM
5/3/1 Dead
Warm Up - 135x5, 225x5, 315x1
5/3/1 - 380x5, 405x3, 425x5 PR?

Barbell Shrugs
135x10, 225x8, 275x8, 315x4x8, 225x20

Leg Curls
4 Sets x 12

Barbell/DBell lunges
Did a bunch. Not really keeping track. Figured should start throwing in single leg movements.

Back Extensions
100 Total reps

Panora Abs
6 Sets

DL days are usually pretty quick in and out. Weight felt good, haven't been having any hip problems so thats all good. Tomorrow no lifting, just AM cardio. Thursday is bench again, then Friday is squat and the weeks already over! Thanks for reading!

wimarine88
04-21-2009, 02:11 PM
Thanks for stopping in on my journal....your carb cycle and cardio sounds a lot like mine nowadays!

Congrats on your bench comp!

Hey, thank you! Also, not a problem. It's nice to see what everyone else is up to on here. So how do you like your training?

slashkills
04-21-2009, 04:44 PM
Crazy strong deads man! Pretty impressive stuff.

wimarine88
04-21-2009, 07:32 PM
Crazy strong deads man! Pretty impressive stuff.

Thanks! Yeah, that 5/3/1 program works like a charm! Hoping to have a 550 pull by the next full meet I do!

Coke
04-22-2009, 06:07 AM
Big numbers dude, especially the deads.

wimarine88
04-22-2009, 06:59 AM
Big numbers dude, especially the deads.

Thanks everyone! The comments definitely help me stay motivated!

As for today, did AM cardio, ate some delicious oatmeal and a chicken breast, drinking a pepsi max and studying for an exam :p DE bench tomorrow!

borracho
04-22-2009, 09:14 AM
Big DLs dude..that looked like a nice and intense session.

wimarine88
04-22-2009, 05:15 PM
Big DLs dude..that looked like a nice and intense session.

Thanks! A lot of people seem to think I have big deads on here. I was under the impression that for my weight class my pulls are pretty mediocre in the powerlifting world :p

Regardless, I think it would be sick to pull 600 in a year from now..thats my goal. Set any PRs lately?

wimarine88
04-23-2009, 05:57 PM
DE Bench
6x6x235, 275x1, 300x1 PR!!

DBell Overhead Extensions
3x15x60, 3x12x90

ICG Pulldowns (To Belly)
5x12

Pec Deck
3x20

Tricep Pushdowns
5x12

DBell Row
5x10

CRAZY ASS workout today! Hit my first 300 raw bench and happy as hell about that. I did it after all my sets, so I'm pretty sure I have 310-315 in the tank when I'm fresh. We'll see in a couple of weeks. Tomorrow, 5/3/1 squat, party weekend and a de-load on Monday. Thanks for reading everyone!

Coke
04-24-2009, 05:58 AM
Super new PR on the bench man.

wimarine88
04-24-2009, 11:58 AM
5/3/1 Squat - Wide Stance

Warm Up - 135x10, 185x5, 225x3
5/3/1 - 265x5, 285x3, 315x3

Barbell Shrugs
20x135, 4x20x225

Barbell Lunges
5 Sets

Chin Ups
1x25

Sled Drags
For these, each drag was 200 feet total (100' down, 100' back)
1x1 Plate, 1x2 Plates, 1x3 Plates, 1x2 Plates (Sprint), 1x1 Plate (Sprint)

Decent workout in the gym today. But dragging that sled felt awesome! I think eventually we're going to start dragging the sled 4 days a week, but we'll see!

Coke
04-25-2009, 06:35 AM
I'm happy for you dude but don't be pushing it, 4 days a week of sled dragging would be killer, lol.

wimarine88
04-27-2009, 01:51 PM
Reverse Band Bench (Greens)
135x10, 225x5, 315x5, 335x3, 365x3, 385x1 PR, 405 - About halfway, lost tightness - OR it was just too heavy..dont know :p

Decline Close Grip
135x10, 185x8, 225x2x8

TBar Rows
5 Sets x 10

Tricep Pushdowns
5 Sets x 12

Weighted Pullups - Wide and Narrow Grips
6 Max Sets

Not too bad of a workout today. Pretty happy with how reverse band went. Apparently I have some kind of virus, so just trying to fight that off right now..hopefully my lifts don't suffer too much from it. Other than that, thanks for reading and hope everyone has a great training week!

-JM-
04-27-2009, 04:27 PM
Hey man, nice liftin' in here!

Youre enjoying the 5/3/1? Do you use it on DL only?

Pull 600 in a year eh?..I'll take a piece of that action :)

wimarine88
04-27-2009, 04:52 PM
Hey man, nice liftin' in here!

Youre enjoying the 5/3/1? Do you use it on DL only?

Pull 600 in a year eh?..I'll take a piece of that action :)

I absolutely LOVE the 5/3/1. I use it on deadlift, squat, as well as on bench - for bench its mainly a supplement after our max effort lifts on Monday.

As for the 600 pull, I'm in! Haha, and btw, no one said it couldn't be geared :p

borracho
04-27-2009, 05:50 PM
Wow..congrats on the bench PR man...big milestone!! And you def have 315 in the tank!

wimarine88
04-27-2009, 07:20 PM
Wow..congrats on the bench PR man...big milestone!! And you def have 315 in the tank!

Hey thanks bro! I'm not even going to worry about 315..I'm hoping that I just go in one day and just stroke it...I've found that when I obsess over hitting PRs I fail, but when I dont worry about them, they come when they're ready!

Hows everything going for you?

-JM-
04-28-2009, 01:48 AM
I absolutely LOVE the 5/3/1. I use it on deadlift, squat, as well as on bench - for bench its mainly a supplement after our max effort lifts on Monday.

As for the 600 pull, I'm in! Haha, and btw, no one said it couldn't be geared :p

Sorry I just wasnt sure when I saw the ME and DE days.

Ha ha, this is true, geared or not doesnt matter. Shoot for 6-8 months though?

wimarine88
04-28-2009, 11:26 AM
Sorry I just wasnt sure when I saw the ME and DE days.

Ha ha, this is true, geared or not doesnt matter. Shoot for 6-8 months though?

You got yourself a deal! Haha, good luck!

wimarine88
04-30-2009, 01:27 PM
Been sick and feeling like **** for the last few days, so this is my return. Was down to a bodyweight of about 193 yesterday, sad.

DE Bench
12x3x135 (Doubled Minis)

Reverse Grip Tricep Pushdown
5x12

Shoulder Press
3x5 - stacked out

DBell Row
5x10

Overhead Tricep Extension - Green Band
3x10, 3x10 "rolling"

Pec Deck
3x20

Just a nice and easy workout today to get the blood flowing. ME floor press on Monday. Drill this weekend so I'll be nice and pissed for ME :p

butcher2
04-30-2009, 02:00 PM
Good. Maybe you'll actually get some cardio in **** bag. Slacking on your workouts...lol. And your carb cycling, I don't even think you know what that is anymore.. I'm surprised you found your way to the gym today :D

:strong:

wimarine88
04-30-2009, 03:46 PM
Blow me..thats all I have to say about that :p

wimarine88
05-04-2009, 12:53 AM
5/3/1 Squat
Warm Up - 135x10, 185x5, 225x3
5/3/1 - 255x5, 275x5, 290x5

Face Pulls
5x10

Good Mornings
2x10 - Green and Purple Bands
3x8 - 135

Core Work
Bunch of sets

Quick day, in and out. Had to get to drill, so didn't have much time to dick around. ME floor press Monday!

Coke
05-04-2009, 05:43 AM
...was down to a bodyweight of about 193 yesterday, sad.

Poor dude, lol - that's still some solid weight imo...nice training, damn good squats.

wimarine88
05-04-2009, 02:18 PM
Poor dude, lol - that's still some solid weight imo...nice training, damn good squats.

Lol, I'm not used to being that far under 200 but back to 198 steady now, so ready to smash some weight! Thanks for the comments too btw!

ME Floor Press - Middle Finger on Ring
135x10, 185x5, 225x5, 245x3, 275x3, 295x1, 305x1 PR, 315 (got it up a bit but then got buried :p too tired, next time we'll have it!)

5/3/1 Wide Grip
205x5, 215x5, 235x12

Close Grip 2 Board W/Red Minis (Thumb from Smooth)
1x5x135, 1x5x205, 3x5x185

Chest Rows
4x8x6 Plates

Tricep Pushdowns
5 Sets x 12

Pull Ups - Wide/Narrow Grip
1x14 Wide
1x10 Narrow
1x12 Wide
1x8 Narrow

Mini Band Pushdowns
2 Sets x 50

Also threw in some hammer curls just to get a little extra. Usually do compound movents for the bi's, actually haven't even done bicep work in a long time so maybe I'll throw like 3x8 in once a week on bench days or something to get a little extra blood flowing.

Great workout today though. Hitting that 305 floor press felt amazing. Next week we are doing towel press, and I'm hoping to smash 315 on that. We shall see, thanks for reading!

T o m m Y
05-04-2009, 02:54 PM
strong session dude
strong floor pressing

wimarine88
05-04-2009, 02:56 PM
strong session dude
strong floor pressing

Hey thanks, appreciate it!

T o m m Y
05-04-2009, 03:07 PM
hey man on the floor presses do you pause at the bottom?

wimarine88
05-04-2009, 07:54 PM
hey man on the floor presses do you pause at the bottom?

For the most part yeah, I didn't pause on the 305 because I really wanted to hit it.

Coke
05-05-2009, 05:34 AM
Solid new PR with the floor presses.

wimarine88
05-05-2009, 12:56 PM
5/3/1 Dead - Sumo
Warm Up - 135x5, 225x3, 315x3
5/3/1 - 345x5, 370x5, 405x10

The pulls felt light as hell and I've had no hip problems so very happy with that!

Box Squats - 2 Inches Below Parallel
135x8, 225x3x5

Just did these to work on form, and I've also heard that they help with sumo pulls, so will probably start incorporating a few lights sets in on dead days.

Dimel Deadlifts
135x3x15

Barbell Lunges
4x8/leg

Also threw in some core work as an accessory. Great workout today though. Had about 5-6 more in the tank at 405, but really no reason to go too crazy with it. Thanks for reading!

T o m m Y
05-05-2009, 01:10 PM
very nice session dude
strong sumos man!

Coke
05-06-2009, 05:58 AM
Killer stuff with those sumos.

slashkills
05-06-2009, 06:01 AM
Very strong deads!

-JM-
05-06-2009, 06:46 AM
5/3/1 - 345x5, 370x5, 405x10

Hmmm, this is tremendous. Could be smashing that 6 hundo sooner than you think!

wimarine88
05-06-2009, 02:15 PM
Hmmm, this is tremendous. Could be smashing that 6 hundo sooner than you think!

I'm hoping so. For now I'm just sticking with the 5/3/1 and seeing where it takes me. Hasn't failed me yet, so we'll see!

wimarine88
05-07-2009, 01:04 PM
DE Bench - Doubled Minis
155x9x3

Bench
225x12

Reverse Band JM Press
185x8, 195x8, 205x8, 225x8 - Just did these to work on form and get a little different movement in.

Reverse Tricep Pushdowns
5x12

Panora Pulldowns
5x12

Pec Deck
3x20

Band Circuit Pushdowns - Purple, Black, Red
5 Sets x 15 Reps each band

Nice workout today. Rotators are bugging me a bit, might just be from getting used to the band tension. Icy hot and we'll see where it goes from there! Thanks for reading!

Coke
05-08-2009, 06:30 AM
225x12 on the flat bench is real nice man.

wimarine88
05-08-2009, 01:38 PM
5/3/1 Squat - Wide Stance
Warm Up - 135x5, 185x3, 225x1
5/3/1 - 270x3, 290x3, 305x6

Good Mornings
135x8, 155x8, 185x8, 195x6, 135x12

GHRs W/Looped Mini Band
5x12

Bodyweight Lunges
5x12

Face Pulls
5x12

Machine Shoulder Press
3x8

Standing Ab Pulldowns
5x12

Flexed Arm - Hanging Leg Raises
2x20

Solid workout today. Squats felt strong and no hip pain. Still working on my good morning form, so not going too crazy with the weight. The rest was mainly auxs for blood flow and working some of the neglected muscle groups.

Home for the weekend, back in the gym on Monday for towel press. Thanks for reading!

lil' power
05-08-2009, 03:46 PM
looking real good in here...haven't seen anyone doing reverse band JM before...how were they?

wimarine88
05-08-2009, 05:16 PM
looking real good in here...haven't seen anyone doing reverse band JM before...how were they?

I loved them! Able to move heavier weight while maintaining good form, also helps you stay in the groove better! Thanks for reading!

Coke
05-10-2009, 09:50 AM
Solid workout today.

No kidding, props.

wimarine88
05-11-2009, 04:59 PM
ME Bench - Towel Press
135x5, 185x5, 225x5, 255x5, 275x3, 285x3, 300x1, 315x1 PR, 325 Buried :p

Shirt Work
2 Board - 315x5
No Board - 325 no touch
No Board - 365 Touch

Just wanted to get in this shirt and get it to touch to know where I am with it. Will probably throw in shirt work as an extra ME on mondays, we'll see.

Overhead Tricep Extensions
85x5x12

Inverted Rows - Blast Straps
5x12

Push Ups - Blast Straps
Did about 5 sets, cant remember how many reps.

Mini Band Pull Aparts/Pushdowns
5 Sets/1 Set to Failure

Blast Strap Fallouts
1x20

Solid workout today. Wanted to hit 315 and did, so no complaints. Had a final at 3 so didn't have time to do everything, but got a decent amount of volume in. 5/3/1 Dead tomorrow! 2 finals on Wednesday, then done for the semester...all my focus will be on lifting from here on out!

wimarine88
05-12-2009, 01:25 PM
5/3/1 Deadlift
Warm Up - 135x5, 225x3, 315x1
5/3/1 - 380x3, 405x3, 430x8 PR

Pulls felt strong, no hip pain!

Barbell Shrugs
135x20, 225x10, 275x10, 295x10, 315x3x10

Barbell Lunges
4x12

Wide Grip Pullups
5x8 - I did these gripping the black knobs on the end of the pull-up bar for a little of an added challenge.

Bent Over Barbell Rows
4x10

Mini Band GHRs
1x20

Great workout today. Pulls felt strong and everything else went pretty well too! Day off tomorrow then DE bench on Thursday. Thanks for reading!

T o m m Y
05-12-2009, 01:41 PM
strong pull man!

wimarine88
05-12-2009, 02:08 PM
Thanks!

Coke
05-13-2009, 05:51 AM
Real fine efforts back-to-back man.

wimarine88
05-13-2009, 11:25 AM
Real fine efforts back-to-back man.

Thanks. Hoping to smash 550 on the dead soon then on to 600! Hows your lifting going?

wimarine88
05-14-2009, 12:24 PM
DE Bench - Doubled Minis
155x9x3 - 3 wide, 3 comp grip, 3 narrow

Straight Bench
225x11 - actually only did 10 last week..confused the 12 with something else..either way, i'd like to add 1 rep on to this each week.

Seated Military Press
3x5

Double Green Band pushdown W/Lat bar
4x12

Panora Pulldowns
5x12

Chest Rows
5x8 - Worked up to 6 plates

Dips W/50 Lbs Chain
4x8

Mini Band pull aparts (5x10) and Monster Mini Pushdowns (100 reps total)

Great workout to get the blood flowing today. Once I warmed up, speed felt good on last few sets of DE. Rotators are bothering me a bit, but I was a little dehydrated so we'll see where that goes.

On a side note, if you've ever benched straight weight after doing bands it feels weird as hell - i guess your body is trying to compensate for the bands that aren't there, so it feels really light at the bottom to mid stroke, then at the top its murder - kind of interesting i thought!

wimarine88
05-15-2009, 03:45 PM
5/3/1 Squat
Warm Up - 135x5, 185x3, 225x1, 275x1
5/3/1 - 290x5, 305x3, 325x3 PR

Shrugs
135x20, 225x20, 245x4x15

Leg Curls
3x15, 2x8 (single leg)

Wide Grip Pullups
3 Sets

Green Band Face Pulls
3x15

Banded Good Mornings (green)
1x15

Nothing too crazy today. Everything felt fine, a little tired but you'll have that.

slashkills
05-15-2009, 05:55 PM
great stuff everywhere man! Good luck at the meet at the end of the month.

Coke
05-16-2009, 08:45 AM
Big new squatting PR dude.

wimarine88
05-16-2009, 02:28 PM
Thanks for the comments everyone!

wimarine88
05-18-2009, 01:35 PM
ME Bench - 2 Board
No Board - 135x10, 185x5, 225x5
Added 2 Board - 245x5, 275x5, 295x3, 315x2 PR, 325x0

5/3/1 Bench
225x3, 235x3, 250x6 PR

Decline DBells
60x15, 70x2x15

DBell Overhead Extensions
90x10, 80x4x10

T-Bar Rows
4x15 - Worked up to 4 plates

Tricep Pushdowns - Straight bar/rope
5x12

Wide Grip Pullups
3x8, 2x5

EZ Curls
3x10

Mini Band Pushdowns
1x85

Kind of a crappy workout today in a sense..I guess my bench is where it should be right now, but I was really hoping for 325 off the 2 board. However, using boards you hit the groove different than say a towel press or normal bench, so that could be a factor. No biggie I suppose. I'm happy with 250x6 after all those sets. Headed up north for a couple days so going to be doing my dead lift on friday instead. Thanks for reading!

Coke
05-19-2009, 09:20 AM
Ought to be pleased with those benching sets bro.

wimarine88
05-20-2009, 10:40 PM
Ought to be pleased with those benching sets bro.

Not so much that I'm disappointed with them, just was hoping I'd do better. But thanks bro!

wimarine88
05-21-2009, 12:51 PM
DE Bench - Doubled Minis
155x9x3 - 3 grips

Flat Bench
225x10

DBell Floor Press
70x15, 80x13, 80x9, 70x2 - Haven't done these in awhile so they basically buried me :p

Lat Pulldowns
5x10

Chest Rows
5x8

Seated Military Press
3x5

Bent Over DBell Flys
3x12

Mini/Purple Band Pushdowns
1x50/2x20

Easy Curls
3x10

Not a bad workout today. Heavy deadlift tomorrow and squat de-load. Thanks for reading!

Coke
05-22-2009, 08:01 AM
Good deal on doing the floor presses, that's one of the few movements I have yet to ever do.

Dingus
05-22-2009, 10:13 AM
Killer training. I love how much lat work you do!

wimarine88
05-22-2009, 12:46 PM
5/3/1 Dead - Final week
Warm Up - 135x5, 225x3, 315x1, 365x1
5/3/1 - 410x5, 430x3, 455x3 PR, 475x1 - Gym PR, 495x0 - missed at knee - after the 5/3/1 I felt pretty good so I figured since it was the last week I'd give it my all. Pissed I missed that 495 but could have been any number of things. I'll get it next time.

Barbell Shrugs
135x20, 225x20, 275x15, 315x3x12

Wide Grip Pullups
3x10

Barbell Lunges
5x10

GHRs
5x12

Actually a really quick workout today. Just wanted to get in and hit those deads hard, the rest was all mainly assistance stuff but you cant really blow that off either. Looking forward to the weekend off. Reverse band bench on monday then I think I'm going to de-load for deadlift so I dont burn myself out - my next 5/3/1 cycle is going to start getting pretty heavy so I want to be well rested. Thanks for reading!

Coke
05-23-2009, 07:13 AM
Those deads PRs are looking very nice guy.

wimarine88
05-23-2009, 09:21 AM
Those deads PRs are looking very nice guy.

Thanks! I'm hoping it doesn't stall out on me :p

wimarine88
05-24-2009, 12:16 PM
May 23 -

Went for a 4.4 mile run. Roughly 32 minutes, was dicking around for the most part, got shin splints really bad towards the end so that sucked. Wasn't winded or anything though, so I'm still in halfway decent cardio shape.

May 24 -

10 Sprints w/ Sled and 1 Plate (90 Lbs Total)
100' Sprints (50 Down 50 Back)

4 Mile Bike ride for a moderate finish up.

Done

Coke
05-25-2009, 06:07 AM
That's excellent stuff there with the bike, running, and sprints.

wimarine88
05-25-2009, 09:52 AM
That's excellent stuff there with the bike, running, and sprints.

Thanks man. Ha, I figured I have to do something as a supplement to powerlifting to work off all that beer :p

wimarine88
05-25-2009, 03:00 PM
Reverse Band Bench
135x10, 185x5, 225x5, 275x5, 295x5, 315x5, 365x3, 385x1, 395x1 PR, 405x0 (off chest, no lock..just felt heavy)

Reverse Band - Close Grip
315x8

Decline Dbells
75x15, 75x12, 75x2x13 - Another thing that has been neglected so felt heavy. something to work on I guess.

OH Tricep Extensions/Purple Band Pushdowns (Superset)
35x5x25 / 5x25 + 1x50 mini band pushdowns

Seated Rope Pulldowns
4x12 - Mixed these with 4 sets of mini band pull aparts.

Wide Grip Pullups
5x10

Curls
3x12 - Or, "guns for the huns" as Mark would say :p

Nice little session today, felt good - on a side not, headed to Missouri for a week or so to celebrate my grandpa's 90th birthday and a little mini vacation so wont be posting until I get back from that.

On this Memorial day, please remember all those that have made the ultimate sacrifice for this country - if it weren't for those brave men and women, we would have nothing - keep that in mind! Thanks for reading and enjoy the day!

gatorman2k6
05-25-2009, 03:36 PM
Strong work in here man! You have some impressive numbers and good luck at your meet!

wimarine88
05-25-2009, 03:39 PM
Strong work in here man! You have some impressive numbers and good luck at your meet!

Thanks to all of that :p . Everyones encouragement on here definitely helps on those days when I'm not feeling quite so motivated! Keep up your hard work as well, it will pay off!

Coke
05-26-2009, 07:29 AM
Gramps reaching 90 years of age is out of the norm, maybe you have those good genes as well, lol.

Moving around some real solid weight in here.

wimarine88
05-26-2009, 02:06 PM
Thanks for the comments all!

Squat - Wide Stance
135x8, 185x5, 225x5, 255x3, 275x3, - Added loose suit - 315x5, 365x1, 385x1 - added wraps - 405x1 PR - I realize that 405 seems a little crappy with wraps and a suit, however I am trying to get used to the gear since that is how I will be competing - the suit is actually very loose, so I'm planning on getting one of my own - hoping to see some bigger numbers real soon!

Barbell Shrugs
135x20, 185x10, 225x10, 295x10, 315x10, 365x10

DBell Shrugs
100x1x20

Back Raises
95x1x10, 75x5x8

Band Good Mornings
Purple 1x15, Green 3x15

Chin Ups, Abs

Pretty pleased with todays workout. Felt good to get back into the gear and get an idea of where I'm at. Going to Missouri so I think the week or so off will be a welcome change! See you all when I get back! Thanks for reading.

Coke
05-27-2009, 06:28 AM
4pps on squats is super!!

wimarine88
06-02-2009, 01:09 PM
So, a little status report. The week off really helped my body recover and I was definitely ready to go in the gym and smash some weight today! Had a kick ass session and ready for what the rest of the week has to offer!

ME Bench - Doubled Minis
135x5, 185x5, 195x5, 205x5, 225x3, 235x3, 245x1 PR, 250x1 PR, 225x2x1

Decline DBells
80x2x15, 80x8, 80x7

OH Tricep Extensions
90x15, 90x3x10

Wide/Narrow Grip Pullups
1x14, 1x12, 1x10
Added Plate - 1x8, 1x6, 1x6
Narrow W/plate (Palms facing eachother) - 2x5

H Rolls
5x10

Mini/Purple Pushdowns
3x25/5x15

Dbell Curls
3x10

Overall happy with todays workout. Hit two PRs on banded bench which was actually surprising after not having my two bench days last week. I have a feeling that its going to be a great training summer and thanks for reading!

wimarine88
06-03-2009, 01:17 PM
Sumo Deadlift
135x5, 225x3, 315x3, 405x3, 455x1, 475x1 - Added backwards squat suit and loose briefs - 500x1, 520x1 PR, 550x0 - Attempted this twice. First time got it to about the knee and just lost it, second time it popped off the ground but I was just cashed. I'll put that bitch where she belongs next time :p

Barbell Shrugs
135x2x20, 225x20, 275x15, 315x3x12

Back Raises
75x4x10

Band Good Mornings
3x15

Did a few sets of abs and that was it! Happy with how today went. Hoping to smash that 550 next time and keep my eye on that 600 - thanks for reading!

gatorman2k6
06-03-2009, 08:00 PM
Awesome work lately! 600 will come soon. When is your meet?

wimarine88
06-03-2009, 08:02 PM
Awesome work lately! 600 will come soon. When is your meet?

Thanks man, I hope so! Well, there's a few meets, haven't picked which one. End of July, mid August and a collegiate national qualifier in September.

wimarine88
06-04-2009, 01:04 PM
DE Bench - Doubled Minis + 50 LBS Chain
155x9x3 - 3 Grips

Shoulder Press
3x10

DBell Floor Press
85x15, 85x5, 70x2x15, 70x12

Chest Rows
5x10 - Worked up to 6 plates

Lat Pulldowns
5x10

Skull Crushers + Close Grip Press
5x10 + 20 close/set

Mini Pushdown/Curl Superset
3x10/sets to fail on pushdowns

Tired today, but lifts went well enough. Thanks for reading!

wimarine88
06-09-2009, 09:44 AM
Hey all, got hit with food poisoning on Monday so not sure when I'll be back in the gym. Felt like death all day and haven't been able to eat since then. Feeling a little bit better now, but nowhere near where I need to be performance wise. Hopefully I can kick this bug in the ass and get back to where I belong, setting PRs!

Pete22
06-09-2009, 01:24 PM
Hey all, got hit with food poisoning on Monday so not sure when I'll be back in the gym. Felt like death all day and haven't been able to eat since then. Feeling a little bit better now, but nowhere near where I need to be performance wise. Hopefully I can kick this bug in the ass and get back to where I belong, setting PRs!

That's horrible man, I got this last year a few weeks before a meet and I needed to get hooked up to an IV. Rest up and drink plenty of Gatorade if you can.

Coke
06-11-2009, 08:48 AM
Too bad about your plight man, were on quite a roll in here...you'll be back at it soon.

wimarine88
06-11-2009, 01:44 PM
Pete22 and CoCoa, thanks for the support! It sucks, but there are always bumps in the road.

Anywho, status update: I lost about 13-15 pounds from my little 2.5 day ailment. Most of it was water weight, and I look tiny as all hell as I lost my creatine bloat. No worries though, I have a feeling things will get back on track very quickly!

I only say this for one reason. Went to the gym today, said screw it, just do a straight bench to see where I'm at after being sick - Worked up to 300x1 - felt pretty decent, was a pretty ugly rep but got it under my power! Get back in next week and start hitting it hard again!

Thanks for reading!

wimarine88
06-15-2009, 01:37 PM
ME Bench
135x8, 185x5, 225x5, 245x3, 275x2, 300x1, 265x3, 245x5, 225x7, 135x20

Incline DBell
70x2x10, 70x5

Chest Rows
6 Plates x 4 x 10

OH Tri Extension/Mini Band Pushdown Superset
30x4x25/30x4x25

Threw in a few sets of mini band pull aparts as well.

Felt absolutely great to get back in the gym and do a solid workout today! We are going to start packing on lots of volume, try to get some size. My goal is to have a 350 raw bench by September, so we'll see! Thanks for reading!

Coke
06-16-2009, 10:20 AM
Session is solid throughout guy, no reason you can't get to the 350 bench in a few months time.

wimarine88
06-16-2009, 01:09 PM
Thanks CoCoa !

Sumo Dead
135x5, 225x5, 315x5, 365x5, 405x5, 425x3, 455x1, 500x1, 520x1

Shrugs
225x15, 315x4x10

Face Pulls
4x15

Band Good Mornings
4x15

Planks - Solid workout today. Pulls felt light and everything else followed. Thanks for reading!

Coke
06-18-2009, 05:42 AM
Damn good sumo numbers bro.

wimarine88
06-18-2009, 01:42 PM
Thanks again CoCoa!

Bench
135x10, 185x10, 205x10, 225x7, 225x4, 195x10, 135x21 - We didn't really feel like doing a DE bench today, so just got some volume in.

Panora Pulldowns
4x12

Reverse Pushdowns
4x12

Skull Crushers
5x12

Curls/Mini Band Pushdowns

Decent workout today, in and out pretty quick. Apparently the d-bags turned off the air so it was about 90 degrees with about 400% humidity in there - kind of takes a little extra out of you but oh well. Thanks for reading!

wimarine88
06-19-2009, 01:03 PM
Squat
135x10, 185x5, 225x5, 245x5, 275x3, 315x2, 225x5

Shrugs
135x20, 4x20x225

Stiff Leg Deads
135x10, 225x2x10

Lunges
2x10

Set of chinups and that was basically it. Quick day, in and out. Still 900 degrees in that place wtf? Thanks for reading!

Coke
06-20-2009, 11:43 AM
Nice job for both days, especially with the major movements.

wimarine88
06-22-2009, 10:09 AM
Thanks CoCoa -

Right now I'm debating on whether or not I want to start another 5/3/1 cycle for squat and dead, or just start going heavy. I'm picking up a new squat suit this week, one that actually fits me - I figure since I'll be competing with one I might as well train with it, go heavy and get used to the gear. Any thoughts?

wimarine88
06-22-2009, 06:39 PM
ME Bench - Towel Press
Warm Up - 135x10, 185x5, 225x5
Add Towel - 245x5, 275x4, 295x1, 305x1, 315x0 - Just didn't have it in the tank today, not too worried about it though.
No Towel - 245x6, 225x8

Decline DBell
80x1x15, 80x1x12, 80x2x10

OH Tri Extensions w/Curl Bar
75x5x12

Mini Pushdowns
5x20

Face Pulls
5x12

Fat Man Rows
1x15

Curls
3x10

Pretty quick day. Headed to country fest on Wed night or Thurs morning so the only think I'll be lifting is 12 oz cans of Bud Select :p - Back at it next week and thanks for reading!

Coke
06-23-2009, 08:15 AM
Good luck with the squat suit and all gear you pick up along the way...have fun at the country fest dude, lol.

TUEFELHUNDEN
06-24-2009, 08:30 AM
It's looking damn impressive in here Devil Dog! Keep it up.

wimarine88
07-02-2009, 01:58 PM
So, after a week of drinking at country fest 09' then a Brewers game vs. the Mets I'm finally back at it :p Nothing impressive, but getting back in felt great!

Bench
135x10, 185x5, 225x5, 245x3, 260x1, 275x1, 225x2x4

Incline Dumbbell
70x12, 70x3x10, 70x8

OH Triceps Extension
95x10, 85x2x10, 85x8

Wide Grip Pullups
1x17, 1x10, 1x5

Narrow Grip Pullups
1x15

Just felt good to get back in the gym today. Not surprised that I didn't do anything special but you'll have that. Ordering my new bench shirt and ready to start hitting it hard again next week. Thanks for reading everyone!

Face Pulls
5x12

Single Arm OH Triceps Extensions
35x2x10, 30x10 (each arm)

Coke
07-02-2009, 02:42 PM
Props on those benching sets and everything else dude.

wimarine88
07-06-2009, 02:39 PM
Thanks a lot CoCoa!

ME Bench
135x10, 185x8, 225x5 - work sets - 235x6, 250x4, 280x2, 265x3 (last w/little help), 235x6 (last with little help)

Shirt
Was planning on doing more, but haven't been in the shirt for quite some time and it definitely showed.

315 off 2 board - 2 (last w/help) - popped right off the chest like it should but the lockouts felt heavy as hell. Think we're going to start getting back in the shirts so I can actually push something worthwhile.

Incline Dumbbell
75x12, 75x8, 75x6, 75x4

Shoulder Press Machine
4x12

Skull Crushers/Tricep Press +1 Set Rollovers
95x5x12 + 95x15 rollovers

Mini/Purple Band Pushdowns
5 Sets

Chest Supported Rows
4 Plates x 12, 6 Plates x 2 x 12, 4 Plates x 15

Wasn't really all in that order, but I think everything is there. We've been slacking a bit with country fest and all, so we are definitely going to add a lot of volume back into our workouts to make up for it. Ready to get HYOOGE! Thanks for reading!

slashkills
07-06-2009, 04:05 PM
Solid workouts! keep it up.

Coke
07-07-2009, 09:54 AM
Benching and all is going great, surprised you benched so soon since the last time.

wimarine88
07-07-2009, 01:42 PM
Hey CoCoa, thanks again for all the support! Actually though, 4 days is pretty standard for us. I suppose I usually dont do two max efforts in a row, but we needed to make up. This week we will be back on track with a DE bench on Thursday.

Sumo Deadlift
No Suit - 135x10, 225x5, 315x5, 405x5, 455x5, 475x3 PR
Suit - 500x3 PR, 525x1 PR

Very happy with where the pulls went today. Went in the gym and said screw it, if it feels good, I'm going heavy. Well it felt great all the way to 475 so I threw on the suit and hit a 5 lb PR. I think with a little less volume I might have hit 535+. We'll see next time!

Barbell Shrugs
135x20, 225x15, 275x12, 315x10

Machine Shoulder Press
4x12, 1x15

GHRs w/ Mini Band
3x10

Hamstring Curls
5x12

Pretty solid workout today as far as I'm concerned. Pulls felt pretty light actually. The 525 was a little harder to lockout but Rob said that there were no stalls or hitches, so definitely a 3 white lift! Day off tomorrow, maybe do some auxs and go for a run though, then already to Thursday and DE bench. Thanks for reading all and have a great week!

slashkills
07-07-2009, 03:29 PM
Great pulls!

Coke
07-08-2009, 07:43 AM
...Very happy with where the pulls went today...

As well you should be man, impressive job with your deads.

wimarine88
07-08-2009, 08:26 AM
Great pulls!

Thanks! I've got my eyes set on that 600 and I'm not stopping until I get it :p

wimarine88
07-08-2009, 08:27 AM
As well you should be man, impressive job with your deads.

Thanks a lot CoCoa! Waiting on that 600 :)

wimarine88
07-09-2009, 03:39 PM
Did some auxs yesterday.

Bench
135x10, 185x8, 225x5, 245x5

OH Triceps Extensions
60x4x20

Mini Pushdowns
3x25

H Rolls
85x1x15, 125x3x12

Lat Pulldowns
4x12

Pec Deck
4x20

Quick in and out day today.

Coke
07-09-2009, 05:08 PM
Good job with the benching and all bro.

wimarine88
07-13-2009, 03:15 PM
ME Bench
Warm Up - 135x10, 185x6, 225x5
ME - 235x5, 250x4, 280x2, 265x3, 235x6

Dumbbell Floor Press W/Mini Band
60x5x12

Skull Crushers/Tri Press
105x5x12/105x5xroughly 5-8 per

Mini/Purple Band Pushdowns
5 Sets of each

Chest Rows
5x10

EZ Curls
105x4x10

Mini Pull Aparts
5 Sets

Felt like a pretty solid workout today. Ran a PFT for the Marines this weekend so a little sore from that still. Got my 20 dead hang pullups and definitely had about 5-6 more in the takne, 22:00 3-mile run and 100 crunches in 2 minutes (laughable time limit :p) so I was pretty happy with that. Looks like not doing much cardio and lifting heavy hasn't really affected my run time too much. Dead/squat tomorrow - thanks for reading!

Coke
07-14-2009, 07:42 AM
All numbers are looking very nice man.

wimarine88
07-14-2009, 01:51 PM
Squat
135x10, 185x5, 225x5x5, 275x3

Shrugs
5x12

Leg Curls
4x15

Military Press
4x10

Quick in and out day. Just wanted to get somewhat of a squat workout in.

Coke
07-15-2009, 09:17 AM
Awesome job with the squats, 225 x 5 for 5 sets followed by 275 x 3 = major props!!

wimarine88
07-16-2009, 01:19 PM
Thanks Coke! Squat isn't where it should be, but working on it. Any recommendations on the best squat workouts to put mass/weight on? I'm thinking maybe another 5/3/1 cycle, but kind of running out of ideas.

Close Grip Bench Press
135x10, 185x10, 205x10, 225x2x5, 225x4, 205x5, 135x22

OH Triceps Extensions/Mini Pushdown Circuit
60x5x20/5x20

Dead Hang Pull Ups
1x23, 1x14, 1x9, 1x10 (wide grip)

Pec Deck
3x20

Fat Man Rows
4x12

I dont think I'm missing anything. Anyways, we are going to get back to the normal DE bench next week so just decided to do close grip today. Definitely can tell that we haven't done that in awhile, felt pretty heavy but you'll have that! Deadlifting tomorrow then going to rock fest with the lady for a couple days. Thanks for reading!

Coke
07-17-2009, 07:46 AM
...Any recommendations on the best squat workouts to put mass/weight on? ...

A guy at my gym does the 4 x 5 for squats followed by 3 x 10 with a lighter weight, his quads are ridiculous - so I'd say that's a pretty good program to follow.

Solid close gripping and all dude.

wimarine88
07-20-2009, 07:07 PM
ME Bench
Warm Up - 135x10, 185x8, 225x6
Work Sets - 240x6, 260x4, 290x2, 275x3, 240x6

Incline Dumbbell
70x3x10

Chest Rows
6 Plates x 5x12

Skull Crushers
105x5x12

Triceps Pushdowns
4x15

Dumbbell Curls
3x12

Pull Ups
1x20, 1x18

Coke
07-21-2009, 07:58 AM
Superior working sets on the bench dude!!

wimarine88
07-21-2009, 01:23 PM
Superior working sets on the bench dude!!

Thanks a lot man! I had a little bit of help on that second rep of 290 but it was maybe a half an inch just through the sticking point.

wimarine88
07-21-2009, 01:28 PM
Sumo Deadlift
Raw - 135x10, 225x5, 315x5, 405x5, 425x5, 455x3, 500x1 PR
Loose Briefs - 525x1, 550x0 - Just missed at the knee - Would have definitely had it with a suit!

Squat - Wide Stance
135x10, 225x5x5

Dumbbell Shrugs
120x10, 100x2x10

Farmers Walk
100 lb Dumbbells - 4 lengths (roughly 40')

Green Band Face Pulls
1x25

BW Chinups
1x28

Great workout today. Pulls felt solid and everything else clicked. Thanks for reading! Shout out to CoCoa for the constant support and motivation, thanks man, it's greatly appreciated!

Coke
07-22-2009, 08:49 AM
Impressive sumo deads guy, no joke.

slashkills
07-22-2009, 10:14 AM
your closing in on that 600lb dead man, keep it up. Holy ****! 28 chin ups, that from the marines?

wimarine88
07-22-2009, 11:07 AM
Impressive sumo deads guy, no joke.

Thanks a lot man. It's actually kind of weird. In December I was struggling with 395, so I started doing 5/3/1 cycles. Then I just started going heavy once a week and it really took off from there. I dont really do anything special but as long as it keeps working I'm good with it :p

wimarine88
07-22-2009, 11:09 AM
your closing in on that 600lb dead man, keep it up. Holy ****! 28 chin ups, that from the marines?

I'm shooting for 6 months on that 600. I just ordered a new squat suit, size 38 that will actually fit me so hopefully I will get a few more lbs out of that. I was pretty happy with that 500 raw though, went up like cake. My buddy Mark said I would have easily had that 525 raw, so I think I'll try that next time instead of gearing up right away. The 28 chinups is from the Marines I guess, but I actually usually do pullups. The most dead hang pullups I ever did was 27, but that was fresh too I suppose. I think I can definitely attribute the chinup strength to all the compound movements we do (rows etc...) - Thanks for the comments though!

wimarine88
07-24-2009, 11:36 AM
Bench
135x10, 225x2x5, 245x2x5, 275x2x3

Face Pulls
5x12

Black Band Pushdowns
5x12

Paused Dead Hang Pullups
1x20

Just a quick workout - didn't really feel like doing much, just wanted to get bench in and gtfo.

Coke
07-25-2009, 07:45 AM
Damn good stuff there, especially the benching.

wimarine88
07-27-2009, 01:17 PM
ME Floor Press/50 lbs Chain
135x10 (no chain), 185x10, 225x5, 245x5, 275x1, 225x3x5

Bench/Close Grip
225x11/225x7/135x22

Pullups
2x12

Face Pulls
5x12

OH Extensions/Black Band Pushdowns
75x2x20, 75x16/4x20

Meh, decent enough workout today. Floor press felt pretty heavy and haven't done it for awhile so I think we're doing it sans chains next week. Got my new squat suit in, so going to start breaking that in on deadlift tomorrow hopefully. Thanks for reading!

Coke
07-28-2009, 08:38 AM
woohoo, new squat suit, lol - that's nice, way to be elevating your game.

wimarine88
07-29-2009, 01:03 PM
Raw Sumo Dead
135x5, 225x5, 315x5, 405x5, 455x5

Shrugs
135x20, 225x5x15

Also threw in some GHRs with black bands and just some minor auxiliary stuff. Just haven't been overly motivated to be in the gym lately. Once classes start again I think we will be on a better schedule, plus we'll have meets to train for.

Coke
07-31-2009, 08:42 AM
I like to have a regular schedule or 'routine' as well...holding on strong with the deads and shrugs man.

wimarine88
07-31-2009, 12:35 PM
I'm going to be gone for the next two weeks for my annual training requirements for the Marines, so I wont be posting again until around August 15th. Hopefully they have a gym that I can get into to at least bench, but then again maybe the recovery time will be nice. See you all soon and thanks for reading!

wimarine88
08-16-2009, 11:14 AM
Alright everyone, I'm back and ready to get in the gym tomorrow!

wimarine88
08-17-2009, 01:24 PM
ME Bench
135x10, 185x8, 225x5, 245x5, 275x3, 300x1, 225x5

Pull Ups
1x23

JM Presses W/Easy Curl Bar
125x2x12

Mini/Black Band Pushdowns
3 Sets Of 25 Each

Chest Rows
3x10

Coke
08-18-2009, 09:27 AM
Way to step to it dude, benching 300 x 1 is no joke.

wimarine88
08-18-2009, 11:53 AM
Oh CoCoa, you're just saying that haha. I'm hoping to get to 350 before November.

wimarine88
08-31-2009, 01:33 PM
ME Bench
135x10, 185x5, 205x5, 225x5, 245x5, 275x5, 300x2 PR, 315x0 (almost had it!)

Dumbbell Floor Press
80x3x10

Skull Crushers
125x4x10

Wide Grip Pullups
1x26

OH Triceps Extensions
70x2x10

Band Pushdown Circuit (Purple, Black, Red)
3x20 Each Band

Face Pulls
Stackx1x20

Awesome workout today. Hit a PR on bench so very happy with that. Back at Deadlift tomorrow. Thanks for reading!

Coke
09-01-2009, 10:42 AM
Nice job, you'll get past the 350 bench mark soon at this rate.

wimarine88
09-01-2009, 04:02 PM
Deadlift - Raw (belt only)
135x5, 185x5, 225x5, 315x5, 405x5, 455x3, 500x1, 525x1 (Raw PR)

Shrugs - Front/Back
5x20/3x20

Military Press
4x12

Mini Band Pushdowns
3x30

Leg Curls
3x10

Coke
09-02-2009, 11:26 AM
Props on the new deads PR!!

wimarine88
09-02-2009, 04:21 PM
Thanks CoCoa!

wimarine88
09-03-2009, 04:54 PM
Bench
135x10, 185x5, 225x5, 245x5, 275x5, 305x1 PR, 315x1 PR, 320x0

Pretty cashed after the 315, but got very close on 320. Pretty happy with where bench went today, but always room to improve!

OH Triceps Extensions
60x30, 60x20, 60x2x10

Close Grip Bench
225x9, 225x5, 135x20

Lat Pulldowns
3x15

Incline Bench
2 sets

Band Pushdown Circuit
4-5 Circuits - 15-20 reps each band (purple, black, red)

Pec Deck
2x20

Face Pulls
Green Band - 1x20
Green + Black - 2x20

Definitely a good workout today. Lots of intensity and good sets. Looking forward to ME bench on Monday.

Coke
09-04-2009, 07:52 AM
Looking great thoughout bro, awesome benching...new dude working out with you all is a beast!!

wimarine88
09-08-2009, 05:19 PM
ME Bench Press

Sets W/50 LBS Chains - 135x10, 185x8, 225x5, 245x3, 275x1, 285x1 PR?
No Chain - 315x1, 225x14, 135x20

Close Grip Bench
135x5x12

Chest Rows
6 Plates x 4 x 12

Wide Grip Pullups
1x16, 1x12

Band Pushdowns (red, black, purple)
4-5 sets - 20 reps each

Did some other band tricep work and that was it. Good solid workout today. Got a very big lifter to join our Powerlifting team that we started at our school so definitely a source of motivation. Thanks for reading!

Coke
09-09-2009, 07:39 AM
The benching PR is sweet guy, make no mistake.

wimarine88
09-09-2009, 01:06 PM
Sumo Deadlift
No Suit (Raw - belt on at 455) - 135x10, 225x5, 315x5, 405x5, 455x3, 500x2 PR
W/Suit and Belt - 525x1, 550x1 PR, 570x0 (missed at knee)

Very pleased with the Deadlift today. First time ever putting that suit on and smoked 550 so I'm thinking it will be good to me!

Shrugs
4x15 (worked to 315)

Lat Pulldowns
144x4x12

Lat Pulldowns (reverse grip)
144x4x12

Panora Pulldowns
144x3x12

Chest Rows
4x8

Pullups
2x10

Face Pulls
170x4x12

Triceps Pushdowns (black band)
4x20

Rear Delts (pec deck machine)
3x12

Back Raises
3x12

Also threw in a couple sets of curls and some chin-ups and I think that's about it :p

Pretty intense workout today. LOTS of back volume, a lot of it to stretch after the DL. Very pleased with today's workout and see that suit doing good for me in the future. Thanks for reading!

Coke
09-11-2009, 02:46 PM
Very pleased with the Deadlift today. First time ever putting that suit on and smoked 550 so I'm thinking it will be good to me!

As well you should be well pleased with your deads, killing 'em!!

wimarine88
10-08-2009, 12:29 PM
Sorry all that I haven't posted in awhile, in case anyone noticed :p I've still been lifting but have just been focusing a lot on school.

I recently pulled 570 for a new PR, and am still around 315-320 on the bench. Have a push/pull meet coming up in November, and also have a bench meet in December so a lot to look forward to!

wimarine88
10-08-2009, 07:25 PM
Bench
135x2x10, 225x2x5, 245x5, 275x5, 305x1, 315x2x1, 245x4x5, 225x5

Seated Overhead Press
105x5x10

Lat Pulldowns
5x10

Reverse Grip Lat Pulldowns
4x10

Chest Rows
5x10

Various band pushdowns (green, purple, red) along with blast strap work.

Incline Press
135x2x10, 185x5, 225x1 (just to see where I'm at)

I think that was pretty much it. Workout felt solid today, looking forward to squatting tomorrow! Thanks for reading!

Coke
10-09-2009, 08:45 AM
You are not one to slack anyways, great update dude.

wimarine88
10-09-2009, 01:06 PM
Thanks Coke, great to hear from you guys again!

Squat
135x10, 185x5, 225x5 - suit - 275x5, 315x3, 365x1, 405x1, 425x1, 450x1 (PR)

My buddy had to get on the road to get to work, so we cut it short. Going to do some auxs tonight so I dont get soft :p

Thanks for reading!

borracho
10-09-2009, 08:34 PM
It has been a while since I've been in here...things are looking good!!!

Coke
10-10-2009, 09:58 AM
Big PR with the squats guy.

wimarine88
10-12-2009, 05:51 PM
ME Bench
RAW - 135x2x10, 185x5, 225x5, 245x5, 275x5, 315x1
Shirt (Just working on touching as it's a brand new shirt) - 315x5, 335x5, 350x1, 365x1 - I was basically touching on the last one and the weight didn't feel heavy, so I'm thinking I should have around 385 in the tank with a pause.

Standing OH Press
85x2x12, 105x2x10, 135x3x5

Pullups/Chinups
2x20/1x20

Incline Bench Press
135x10, 185x8, 225x2x5

Did some dumbbell triceps rollbacks along with some band push-down work and a few other random things. Shirted benching took a lot out of me, but felt pretty good overall. Thanks for reading!

borracho
10-12-2009, 08:36 PM
Nice pressing man...looking good. And the inclines...impressive!

Coke
10-14-2009, 08:49 AM
Nice job throughout, solid session.

wimarine88
10-15-2009, 04:45 PM
Came in at a bodyweight of 208, not really sure to expect. Elbow was feeling a little sore but everything else was great, must be all the eating :p

Bench Press
135x10, 185x8, 225x5, 245x5, 275x5, 315x1, 325x1 PR, 335x0, 330x0 - Almost had 335 but hit the sticking point and was just tired for the 330 - very psyched about the 10 lb PR though.

Incline Bench
135x12, 185x8, 225x5, 225x2x3

Dumbbell Overhead Press
60x5x10

Dumbbell Lateral Raises
20x5x10

Pull Ups - Wide/Narrow Grip
2x10/2x20

That was pretty much it. Felt really good about today's workout but there's always room to improve! Thanks for reading!

Coke
10-16-2009, 09:04 AM
Huge jump with your benching man.

wimarine88
10-19-2009, 05:09 PM
Thanks Coke!

ME Bench
135x10, 185x5, 225x5, 245x5, 275x5 (definitely had more in the tank!), 315x1, 315x2 PR, 315x5x1 - Most singles I've ever done at 315 and they were all easy so definitely getting stronger!

OH Press
105x4x10

Pullups
1x12, 1x20 - added plate - 1x10, down to a 35 lb. plate - 1x9 - no weight 1x20

Chest Supported Rows
4 Platesx2x10, 6 Platesx2x8, 8 Plates x2x5

Machine Shoulder Press
210x4x10

Close Grip Bench
225x2x10, 275x2x3

Felt like a pretty solid workout today and everything actually felt good! Very happy with the progression. Thanks for reading!

Coke
10-20-2009, 11:29 AM
Wow man, that's a great effort!!

borracho
10-20-2009, 12:52 PM
Congrats on the bench PR man...lookin great!

wimarine88
10-20-2009, 11:05 PM
Thanks Coke and borracho

Just a light workout today, took it easy.

DL
135x10, 225x5, 315x5, 405x5, 450x1, 505x1 - Just did light, raw pulling today. Basically been maxing out every week so just trying to stay injury free.

Did an ass load of pullups and also some shoulder work and leg presses. Still feeling good and was sitting at 209.8 bw today. Thanks for reading!

Coke
10-21-2009, 08:56 AM
Tight effort with the deads and all bro.

borracho
10-21-2009, 01:05 PM
Looks like a good session buddy..any time you're pulling that much weight..raw...you've done good!

wimarine88
10-23-2009, 01:02 PM
Borracho and Coke Thanks for the comments!

Bench
135x10, 185x8, 225x5, 245x5, 275x5, 315x2, 315x2x1

OH Press
135x5x10

Threw in some triceps work, also upper back work, pull ups and a few sets of curls. Just wanted to get in and do a little light work today. Rainy/snowy day and my motivation about matched the weather :p

Coke
10-23-2009, 01:47 PM
Damn good training there man.

wimarine88
10-26-2009, 06:12 PM
Thank you Coke!

Raw Bench
Barx10, 135x10, 185x8, 225x5, 245x4, 275x5, 315x2x2, 325x1, 315x2x1

Shirted Bench
315x2, 345x2 PR, 365x1 PR, 385x1 PR, 405x0

OH Triceps Extensions
85x8x12

Machine Shoulder Press
200x3x12, 240x2x6

Lat Pull-downs Reverse Grip
150x5x10

Chest Supported Rows
4 Platesx2x10, 6 Platesx2x8

Did a set of 24 pullups, and also threw in some curls (85x5x10) - Very pleased with where the bench went today. Really had no idea what I could do, but everything touched easily and the weight didn't feel all that heavy - the 405 attempt was mostly due to fatigue, but the bar went back a little so paused my upward progress - the way I see it though, got it off the chest so definitely have it in me in a few weeks! Thanks for reading!

borracho
10-26-2009, 07:30 PM
Nice pressing...and no doubt about the fatigue thing man...the raw work you'd done before hand surely took a bit out of you and I am sure you'll get it soon.

Coke
10-27-2009, 09:37 AM
Relentless with the benching and all dude.

wimarine88
10-27-2009, 05:14 PM
Thanks Borracho & Coke


Seeing as though we have a meet coming up, I just went to the gym to do my dead lift opener.

Dead
Raw - 135x5, 225x5, 315x5, 405x5, 475x1
Suit - 535x1, 555x1

I think I will make my opener 525 or 535, second attempt 555 and probably go to 570 or 580 from there depending on how it feels. Very excited for this meet. Hoping for a 405 shirted bench and a 580+ pull! Thanks for reading

Coke
10-28-2009, 09:55 AM
Good luck at your meet, you ought to do great.

wimarine88
11-07-2009, 04:36 PM
The bench/deadlift meet was held in Marshfield, Wisconsin on 7 November. I came in at 210 pounds and lifted in the 220# weight class - here are my results.

Bench Press - Shirted
Opener (1st attempt) - 350 - Success
2nd Attempt - 375 - Success
3rd Attempt - 400 - Miss - I think I lost my tightness, but easy pop off.

Deadlift
This was my money maker!

Opener - 525 - Success
2nd Attempt - 560 - Success
3rd Attempt - 585 - Success - 85 pound meet PR!!
4th Attempt - 600 - Miss - Got this one a little more than half my shin. Popped my ass up too quick so lost leg drive. Very happy to get it off the ground though and I think I'll have it next time!

Awards-
Bench Press - Mens Open (Shirted) 220# - 1st Place
Deadlift - Mens Open 220# - 1st Place
--------------------------------------------------
Mens Open - Best Lifter (Deadlift) - I figured it out and it was roughly 2.8xBW


Thanks everyone for all the support and for reading my log!

Coke
11-07-2009, 04:44 PM
No doubt, you are a winner - props on being number one in your class at the meet!!

borracho
11-08-2009, 10:34 AM
Congrats on the meet dude..thats awesome.

wimarine88
11-16-2009, 07:36 PM
Here are a few pictures from the November 7th Bench/Dead Meet in Marshfield, WI!

GoodyGirl
11-16-2009, 07:58 PM
Neat pictures! How many meets have you done? Will have a closer look at your journal when I have a little more time.

wimarine88
11-16-2009, 08:01 PM
That was my 3rd meet! You?

GoodyGirl
11-16-2009, 08:08 PM
I have not done any meets. Slowly getting back on track after being fitted out with 3 titanium discs a few years back. Don't know how they'd hold up doing DL's though. I'd love to try but still not over the whole fear or re-injury. Maybe one day! Who knows huh? Do they allow Bionic women to compete? lol

gatorman2k6
11-16-2009, 11:44 PM
Awesome work at your meet! Keep up the good work!

muscle_g
11-18-2009, 04:50 PM
Strong meet results man. Your deadlifts are sick!!

wimarine88
11-19-2009, 12:17 PM
Thanks for the support everyone!

borracho
11-20-2009, 10:13 AM
that DL pic was pretty awesome man...looking big and thick!