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slashkills
09-23-2009, 03:18 PM
Hey guys, im ryan. My routine is a little bit of everything but i think it will work well for my goals of becomming a powerlifter and a fighter. Ive been weightlifting since January 09 and training mma since august of 09.


routine
mon: Matt rhodes for squat/deadlift
tue: mma/conditioning
wed: ME Bench
thur: mma/conditioning
fri: mma/conditioning
sat: Plyos or DE work possibly mma some times
sun: off



current PRs

squat: 245
bench: 210
deadlift: 305 all time and 285 max recently
OH press: 95lbs

for 531 cycle
bench 190
OH Press 80


other stats
height: 5'8"
weight: 152lbs

Goals by jan 1, 2010
bench: 235lbs
squat: 265lbs
deadlift: 350lbs
military press: 135lbs

slashkills
09-23-2009, 03:21 PM
Playing catch up in here

ME Squat 9/21

free squat
135x8
185x3
205x3
225x2/3 1rep PR!
185x7-2rep PR!

goodmornings from pins
135x5
155x5
185x0 wasnt gonna happen

DB lunges
30lbsx20 ea. leg

Notes: decent work out. I felt like doing it tonight instead of tomorrow cause its raining out tonight so im bored inside. Plus i felt great cause Da bears pulled off the upset over Pit.

9/23 mma
1 hour boxing class-i need to work on my transition from hook to upper cut with my lead arm. Im to slow. Also my upper cut and hook defense could be better.

10min ss jog on treadmill

slashkills
09-23-2009, 04:46 PM
week 1 wave 1

bench
135x10
145x5(75%)
155x5(80%)
165x7(85%) possibly 2rep PR

2 board bench
155x3x5

DB Bench
30x3x10

DB Rows
50x2x12

Notes: Does this look right? Does anyone else notice that their sticking point is different on max attempts compared to rep work. When im doing a single my sticking point is on my chest or near it. On rep bench its towards lock out.

Also i just got my drivers permit today. I have been waiting forever.

Drew92
09-23-2009, 04:59 PM
Notes: Does this look right? Does anyone else notice that their sticking point is different on max attempts compared to rep work. When im doing a single my sticking point is on my chest or near it. On rep bench its towards lock out.

Also i just got my drivers permit today. I have been waiting forever.

I take it your just trying to get your max bench up and your sticking point is your chest on max attempts. I would think it would be more beneifical to do full range of motion close grip over two board normal bench. I read in the powerlifting section you wear a belt...what lifts do you use it on and how much do you think it helps? By the way good job getting your permit its pretty cool to be able to drive around when ever you want when you get your licence.

slashkills
09-23-2009, 06:20 PM
I wear a belt occasionally when i get to about 90%+ on squats and deads. It may add 5-15lbs to my lift depending on where my back strength is. I found that when my back strength was a weak link in my squats that a belt helped. When my back got caught up the belt didnt help much. I wear it mainly to support my back if i get stapled or if my form falls apart on a heavy lift.

gatorman2k6
09-23-2009, 07:14 PM
Workout looks fine. I thought your reps were a little low on the rep out set, but I noticed you were using the tougher percentages. From what I've read from the 5/3/1 manual and the Q and A, just monitor your reps and if you just hit the prescribed amount, switch to the easier percentages. Good work though.

jbrin0tk
09-23-2009, 07:56 PM
I think the reason the sticking point is different on a max lift vs. a rep out is because a rep out requires more endurance, whereas a single requires the brute strength. If it's too heavy for you, most times it won't move far (i.e. stuck off the chest), but if it's something you are repping out, it's obviously not too heavy for you and your triceps will probably tire out before your shoulders/pecs, thus making it harder to lock it out. I agree with Gator on the last set reps being a little low. You should think maybe about lowering your training max a little more. I think I got 13 on a 5+ set once, and I had great success with the program in terms of rep strength and maximal strength. Good work, though, Slash.

slashkills
09-24-2009, 05:42 AM
I actaully upped the weight 5lbs on my working sets today from what they actually should have been. That may have been why i didnt get more. Ill try next week and if i still dont rep more ill lower my training maxes. My endurance also sucks because i never really did a lot of rep work.

1 wave= 1 week correct? so if i stick with these percentages next week will be 80% 85% 90% for sets of 3.

brihead301
09-24-2009, 06:38 AM
New journal huh? Nice lifting so far. Surely training with Rhodes is gonna get you strong as hell man!

gatorman2k6
09-24-2009, 08:46 AM
I actaully upped the weight 5lbs on my working sets today from what they actually should have been. That may have been why i didnt get more. Ill try next week and if i still dont rep more ill lower my training maxes. My endurance also sucks because i never really did a lot of rep work.

1 wave= 1 week correct? so if i stick with these percentages next week will be 80% 85% 90% for sets of 3.

Yep, those percentages are correct. Yeah, I wouldn't change what it says to do, or else you will stall a whole lot faster.

Coke
09-24-2009, 03:51 PM
Good luck with the new plans...you got a lot going on and will be a monster at this rate.

slashkills
09-24-2009, 03:52 PM
New journal huh? Nice lifting so far. Surely training with Rhodes is gonna get you strong as hell man!

Im not training with rhodes im using his raw squat routine. Hopefully ill get strong as hell any ways.

coke-thanks for stopping in man i appreciate it

gatorman-ok thanks. I did the math in my head as i was working out and if you didnt know, i suck at math. I checked my numbers afterwords and they were all 5lbs over.

slashkills
09-25-2009, 05:56 AM
Some things to help my shoulder before working out
-dislocates
-band traction
-external/internal rotations
-push ups with closed fist and fingers pointed in

gatorman-you recommended i do dips on my bench and shoulder day but i did 2 on my bench day and they are really rough on my shoulders right now. I will have to find something else for a while. Military press tonight

slashkills
09-26-2009, 01:41 PM
MMA

1 hour mma class- worked on shooting and takedowns. i broke my little toe. ouch.

i was busy last night so ill do military press now. no DE work today

slashkills
09-28-2009, 03:59 PM
ME Squat-3RM day

free squat
135x8
155x3
185x3
205x3

sumo deads
135x10
185x10
225x7-held last rep for roughly 30secs at top
225x1-held for max time roughly 30secs

band leg curls
bw x 2x alot

stair runs x enough to have me sucking air

Notes: Reasons for no PRs include allergies from big temp drop last night,my broken pinky toe is distracting, and no pre-wo meal. I never really eat before my workouts. When i work out most of the time its right when i get home from school at 4:00 and my lunch is at 10:30. My past two squat workouts where right after school but the only thing different was a pre-wo meal about 30min before and the varied ME attempts each week prior. Just some things for me to keep in mind.

gatorman2k6
09-28-2009, 10:34 PM
Good work man! I know what it's like to feel sick and still work out....it sucks. Keep up the good work!

Coke
09-29-2009, 08:38 AM
Glad to see you're being a trooper dude, no joke.

jbrin0tk
09-29-2009, 05:03 PM
Crazy that you eat lunch at 10:30. Good work though, man. Hope you feel better soon.

slashkills
09-29-2009, 07:58 PM
Good work man! I know what it's like to feel sick and still work out....it sucks. Keep up the good work!


Glad to see you're being a trooper dude, no joke.


Crazy that you eat lunch at 10:30. Good work though, man. Hope you feel better soon.

thanks guys, i appreciate it. Ive been eating lunch at about ten for three years so you get used to it. I just have to start eating 30min before my workouts after school.

Lower acc. work

GHR
bwx12
bwx2x8

DB lunges -ss- 45degree back extensions
30lbsx10ea leg/ bw+25x12
repeat 3x
-not a killer superset but i was running short on time before boxing so i had to hurry up

MMA
-hour and fifteen min boxing class. Mostly cardio and combo work today. Nothing new. We did 3 3min rounds of jump rope to open class followed by 2 3min rounds of shadow boxing 2 3min rounds of jump rope. Then for the last what ever amount of time we had left we did sparring and every two mins we had to do sprawl and do ten push ups. Two guys threw up and im proud to say im not one of them. I saw the first guy barf and im like **** im next.

gatorman2k6
09-30-2009, 12:25 AM
Nice work man! Your conditioning must be getting amazing with the workouts and MMA stuff.

brihead301
09-30-2009, 06:51 AM
MMA

1 hour mma class- worked on shooting and takedowns. i broke my little toe. ouch.

i was busy last night so ill do military press now. no DE work today

Ya man, just training for MMA is painful even if you don't even fight. I f*** stuff up all the time. Learning takedowns and getting taken down, sparring, rolling, submissions,etc...it all takes a toll on your body. I love it though, but I feel like an old man sometimes after some sessions.

slashkills
09-30-2009, 04:32 PM
week 2 wave 2 bench

bench
135x10
150x3 (80%)
160x3 (85%)
170x7 2rep PR (90%)
155x5

incline bench
95lbsx3x8

DB Rows
30lbsx12
50lbsx2x10

light band tricep press downs x a lot

DB Curls
30lbsx2x10

jbrin0tk
09-30-2009, 06:26 PM
Good work, dude. Bench is looking strong.

slashkills
09-30-2009, 08:01 PM
Nice work man! Your conditioning must be getting amazing with the workouts and MMA stuff.

thanks dude! my conditioning is getting there. Having good conditioning feels great


Ya man, just training for MMA is painful even if you don't even fight. I f*** stuff up all the time. Learning takedowns and getting taken down, sparring, rolling, submissions,etc...it all takes a toll on your body. I love it though, but I feel like an old man sometimes after some sessions.

I hear that


Good work, dude. Bench is looking strong.

thanks J!

I had wicked DOMS last week after benching and i can tell im going to be sore as a M***** F***** tomorrow again. Im not used this kind of volume so its brutal for me.

Coke
10-01-2009, 11:21 AM
Fine upper body day bro...your demeanor and confidence will be off the chain with the continued MMA work.

slashkills
10-01-2009, 07:28 PM
Fine upper body day bro...your demeanor and confidence will be off the chain with the continued MMA work.

lol thanks coke! I honestly need to be more humble im kinda acting like a bad ass lately around my friends. I feel like a dbag. Oh well.


Conditioning
12min run on treadmill
2hour football game in the rain fts

gatorman2k6
10-01-2009, 10:27 PM
Good work in here lately! Keep up the good work!

slashkills
10-02-2009, 04:22 PM
Good work in here lately! Keep up the good work!

thanks bud

im going follow shelby starnes carb cycle for mma fighters. I started a thread on nutrition section if anyones interested.

ive tried a maintnance diet for the past month and even a little below in cals but ive gained 6lbs this month. 6 freaking pounds in a month. So ill give this a go.


low carb days
-carbs 150
-protein 170g
-fat 75g

high carb days
-carbs 300
-protein 140
-fat as low as possible

mon-ME Squat-high carb
tue-mma-low carb
wed-bench-high carb
thur-mma/conditioning-low carb
fri-shoulder press-low carb
sat-mma/conditioning-low carb
sun-off low carb

slashkills
10-03-2009, 08:55 AM
week 2 wave 2 military press

band dislocates

military press
70lbsx10 (80%)
75lbsx5 (85%)
80lbsx7 (90%)

Dips
bw + 25lb vest 2 sets of 25

Barbell curls
55lbsx3x8

Coke
10-03-2009, 09:05 AM
Looks like a pretty good session overall guy.

gatorman2k6
10-03-2009, 06:08 PM
Nice work! Short and sweet workout.

slashkills
10-04-2009, 12:04 PM
Looks like a pretty good session overall guy.

thanks


Nice work! Short and sweet workout.

thats probably the way it will be for most of my military press days

slashkills
10-05-2009, 04:43 PM
ME Squat 1rm day

free squat
135lbsx5
155lbsx3
185lbsx1
205lbsx1
225lbsx1
245lbsx0-close
235lbsx0-close
235lbsx1-holy crap this rep hurt. I grinded it out like a ****** im surprised my eyes didnt pop out

box squats
135lbsx8
155lbsx2x5

GMs from pins
135lbsx2x8

Notes: sore as hell right now. boxing tommorrow

Drew92
10-05-2009, 04:58 PM
What happened I thought you did 245lbs for a couple a singles a while ago?

slashkills
10-05-2009, 05:26 PM
strength isnt constant, especially mine. I wish i knew whats going on but i dont. im still happy with 235 though because for about 5months my squats been at 215-225 and it recently started going up

gatorman2k6
10-05-2009, 05:58 PM
May not have hit a PR but at least you grinded out 235. Keep up the good work!

Coke
10-06-2009, 12:05 PM
Way to be stepping to the squats and all man.

slashkills
10-06-2009, 07:11 PM
May not have hit a PR but at least you grinded out 235. Keep up the good work!


Way to be stepping to the squats and all man.

thanks dudes, i appreciate it


MMA
warm ups
-band dislocates
-hanging knee raises bw 2x20
-leg raises bw 2x20

1 hour boxing class

brihead301
10-07-2009, 09:04 AM
Nice squats man, you are really starting to get up there in weight. Just make sure you keep your form tight, because squats are no joke. They will f*** you up if you're not careful with your form and you agressively try to add weight. I speak through experience.

slashkills
10-07-2009, 04:04 PM
Nice squats man, you are really starting to get up there in weight. Just make sure you keep your form tight, because squats are no joke. They will f*** you up if you're not careful with your form and you agressively try to add weight. I speak through experience.

Thanks for the advice bri! Ive been working on my form everytime im under the bar.

Week 3 bench

bench
135lbsx8
155lbsx3
160lbsx5 (85%)
170lbsx3 (90%)
180lbsx3 (95%) PR

2bd bench
155lbsx5
165lbsx2x3
165lbsx5

DB Rows
40lbsx3x15

gatorman2k6
10-07-2009, 04:56 PM
Nice PR man! Although you hit a PR, I'm thinking you started too high or you should back off the percentages to the lighter ones because your reps are too low. I was hitting 6+ reps on the 5/3/1 week and I know jbrint0k hit a lot higher than that consistently. Just a thought though.

slashkills
10-07-2009, 05:17 PM
thanks for the help bro. Does Jim recomend taking 10% off or 10lbs off your true 1rm before starting the cycle? I took off 15lbs. I will go with the lighter percentages next time. I think i might max next week also if i feel im up to it instead of the deload, any thoughts?

gatorman2k6
10-07-2009, 05:47 PM
He says to take 10-15% off your true max and then calculating the percentages from there. You can max if you want, but he says that if you are going to max, doing it on your 5/3/1 day. Also, he suggests that you don't max that often. My suggestion is to wait a couple more cycles before you max.

slashkills
10-07-2009, 07:08 PM
Ok thanks. Ill recalculate my training percentages and i wont max for another cycle or two. Ill just skip the deload and next week will be the first wave with lower percentages.

Also this past ME squat was the last in Matt Rhodes Raw squat routine so on monday im going to max on deads and then possibly run the routine again starting in two weeks because it boosted my max 20lbs and i seem to be able to consistently squat 225lbs even on a bad day. That used to be my absolute max.

slashkills
10-10-2009, 03:05 PM
MMA
1 hour mma class
1 hour grappling class

Bench Acc.

bench
115lbsx8
135lbsx2x8

DB Bench
30lbsx3x10

DB Rows
45lbsx2x12

Notes:i had time between the classes so i did some light work. Ill do 531 military tonight.

jbrin0tk
10-10-2009, 03:10 PM
Yeah, I agree with Gator. I started with 90% of a max I had done maybe two weeks before I started the program, and I was hitting 8+ reps all the time, even on the 5/3/1 days. That being said, you don't necessarily need to be hitting 8+ or anything, I just think the higher reps work well with this program. Nonetheless, a PR is a PR. Great work, bud!

gatorman2k6
10-10-2009, 03:51 PM
Nice accessory work and I'll check back to see how the pressing goes.

slashkills
10-11-2009, 08:48 PM
well no military press day. I was just sore as **** from grappling. Max deads tomorrow.

XMadmanX
10-12-2009, 12:44 AM
Doing great, what's your body weight?

slashkills
10-12-2009, 10:51 AM
thanks dude! im 155 right now in the morning with clothes on.

Coke
10-12-2009, 12:20 PM
thanks dude! im 155 right now in the morning with clothes on.

Bet you've got a lot of speed at that weight.

slashkills
10-12-2009, 12:53 PM
my speed is so so coke. Thanks for stopping in.

slashkills
10-12-2009, 03:40 PM
ME Lower

red thunder-its a walgreens knock off on red bull. Tastes exactly the same and its only a dollar per can. i recommend trying it.

Semi sumo deads
135lbsx5
205lbsx3
225lbsx1
245lbsx1
275lbsx1
295lbsx1-add belt
310lbsx1 PR and felt easy ish
-drop set, keep belt-
275lbsx1
275lbsx0-damn

semi sumo sldl
135lbsx5
185lbsx2x5

45degree reverse hypers
bwx3x15

Notes: good session today.On deads i felt like i could have ground out 10 more lbs. Didnt want my head to explode though. Im going to start upping the weight i do on sldl because 185 is starting to get easy.

PIERCEY
10-12-2009, 04:15 PM
Nice pulling dude. Keep up the good work.

We have very similar #'s

slashkills
10-12-2009, 04:28 PM
Thanks for checking in dude! Ill take a look at your log.

jbrin0tk
10-12-2009, 05:24 PM
Awesome deads PR, man! It's a great feeling to get over 300lbs. Way to go!

gatorman2k6
10-12-2009, 06:32 PM
Nice PR man, but you should have gotten greedy and gone for the 3 plates. Keep up the good work man!

slashkills
10-12-2009, 07:18 PM
Awesome deads PR, man! It's a great feeling to get over 300lbs. Way to go!

Thanks, means a lot to me dude


Nice PR man, but you should have gotten greedy and gone for the 3 plates. Keep up the good work man!

I should have but unfortunately i dont have a 3rd set. That will definitely be my next purchase though.

brihead301
10-13-2009, 07:14 AM
The cool thing about deads that I noticed seems to be a common trend is that once you hit 3 plates, it's a quick progression up to 4...but then things tend to slow down from there. I see a 4 plate dead in the not so distant future! Keep it up!

slashkills
10-13-2009, 12:16 PM
thanks a lot bri i appreciate it

Drew92
10-13-2009, 05:15 PM
Nice PR buddy. Double bodyweight deadlift. Good work!

slashkills
10-13-2009, 05:34 PM
oh **** i didnt even realise it. I was just happy about the PR.
so almost three plates and double bodyweight deadlift and i didnt even realise either of them. Wow

gatorman2k6
10-13-2009, 05:56 PM
I didn't realize that it was double bw either. Good work man!

slashkills
10-14-2009, 08:02 AM
well no benching today because im sick again. I havent eaten since monday night im down to 149lbs in the morning from 155 only four days ago. Im probably pretty dehydrated.

Coke
10-14-2009, 10:08 AM
Great job with those pulling sets.

gatorman2k6
10-14-2009, 10:58 AM
Sorry to hear that you are sick. I know what you are going through but just try your best to eat something and rehydrate. Hope you feel better.

slashkills
10-14-2009, 01:24 PM
Thanks man. I just got back from the docs and it turns out i have swine. Supposedly im screwed for 8-10 days because thats how long it normally lasts and there isnt anything to cure it.

Drew92
10-14-2009, 02:34 PM
Thanks man. I just got back from the docs and it turns out i have swine. Supposedly im screwed for 8-10 days because thats how long it normally lasts and there isnt anything to cure it.

Wait what?

You have swine flu?

slashkills
10-14-2009, 02:53 PM
yup...

Drew92
10-14-2009, 03:12 PM
Damn, sorry man. Just take it easy this isn't something you should mess around with.

slashkills
10-14-2009, 04:07 PM
thanks bud. Its honestly no worse than the common cold. The only thing thats really pissing me off though is this cough.

Coke
10-15-2009, 08:40 AM
Wow man, sorry to hear you've come down with the flu...just have to sit out for now.

slashkills
10-16-2009, 03:15 PM
this is pretty funny but dont watch it if there is kids around or your at work

<object width="425" height="344"><param name="movie" value="http://www.youtube.com/v/nppzGV1U8y8&hl=en&fs=1&"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/nppzGV1U8y8&hl=en&fs=1&" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="425" height="344"></embed></object>

slashkills
10-17-2009, 07:06 PM
Had some cousins and an uncle over today and we ended up having a bench off

here is what i did
135x13
185x3 1/2
205x1
210x0-pissed about that but ive been sick all week in my defense

i was just as strong as my 230lb cousin and my 250 uncle. Im ok with that for now

slashkills
10-18-2009, 10:05 AM
well im sore as hell right now. My uncle showed me a new exercise called the champaigne lift. Its a cross between DB bench and an extension. Really hit my triceps nicely. I felt really loose at the bottom of my 210 attempt. I think its because of week lats and just weakness overall.

I know i said i was going to go 5/3/1 but my uncle it turns out will be living with us for a while and westside is his routine of choice. I have a workout partner now so i said i will go back to westside so we can lift together. I feel like i know how to make westside work better for me now also. I need more tricep work outside of benching and DB benching. Im going to start doing more extensions, pull downs and dips to absolutely blast my triceps.

gatorman2k6
10-18-2009, 12:48 PM
Sorry to hear that you missed 210, but at least you showed up your family. I still think you should give 5/3/1 a chance, but I understand that if you have a training partner, you guys should do similar stuff. I would still adapt it some though, because going for singles won't help you as much as a 3 or 5RM. I have actually been doing a lot of reading about westside, but I've decided not to do it until I'm out of college. At home, I can use bands, boards, etc. so I'd have more stuff to use for the template. Either way, just keep working hard and you'll progress on whatever you choose, especially since you have a workout partner to push you.

slashkills
10-18-2009, 12:52 PM
Yea if we are on the same routine i think that would be best. I think ive learned a lot about westside after the last time i ran ws4sb. im going to stick with 5rm and 3rm for both squats and bench. Im actually going to go back and rerun matt rhodes squat routine because it worked well for me.

Im also in the virtual competition in the Pl section so i will be doing 1rm on all lifts around nov 30th. a partner plus the competition should be some good motivation.

gatorman2k6
10-18-2009, 12:57 PM
Yea if we are on the same routine i think that would be best. I think ive learned a lot about westside after the last time i ran ws4sb. im going to stick with 5rm and 3rm for both squats and bench. Im actually going to go back and rerun matt rhodes squat routine because it worked well for me.

Im also in the virtual competition in the Pl section so i will be doing 1rm on all lifts around nov 30th. a partner plus the competition should be some good motivation.

Yeah that will be great motivation. I had thought about entering that competition, but my bench routine isn't over until early december, so I don't want to screw it up. Not to mention that I have squatted or pulled in a while so my numbers would suck. I might do it over my winter break to see where I would have been. I'll be following your lead up to it though. Got any ideas of what your ME rotation will be? Oh and from what I remember, don't leave out pulling!

slashkills
10-18-2009, 01:08 PM
thanks man. im going to pull every other week. For ME lower days i dont have a choice its ME free squat every week with 1,5,5,1,3,5,then competition. 5rm seem to really build my squat.

upper movements
2board 5rm
1board 5rm
floor press 3rm
chest 1rm
2board 5rm
1board 3rm
competition

gatorman2k6
10-18-2009, 01:32 PM
thanks man. im going to pull every other week. For ME lower days i dont have a choice its ME free squat every week with 1,5,5,1,3,5,then competition. 5rm seem to really build my squat.

upper movements
2board 5rm
1board 5rm
floor press 3rm
chest 1rm
2board 5rm
1board 3rm
competition

Seems like some solid choices. I'm looking forward to seeing how you do.

slashkills
10-18-2009, 03:16 PM
thanks man me to because my bench has been slow going lately.

slashkills
10-19-2009, 05:40 AM
ME Squat

free squat
135lbx10
185lbsx7
205lbsx2
225lbsx2

Notes: woke up early before school today so i decided to do squats now. I also opted to try and rep 225 instead of maxing because i wasnt feeling lucky today. Ill do acc. work after school.

PIERCEY
10-19-2009, 02:05 PM
Nice bench and squats brah.

205 is a pretty good bench at you BW though. Better than mine and I have almost 30lbs on you. Keep up the good work!

Coke
10-19-2009, 03:39 PM
Liking them front squats dude.

Drew92
10-19-2009, 04:04 PM
ME Squat

free squat
135lbx10
185lbsx7
205lbsx2
225lbsx2

Notes: woke up early before school today so i decided to do squats now. I also opted to try and rep 225 instead of maxing because i wasnt feeling lucky today. Ill do acc. work after school.

Dude your crazy the last thing I would want to do right after I wake up are squats and I'm a morning person.

slashkills
10-19-2009, 04:50 PM
Finishing ME lower

defecit deads(on 2 plates so what ever height that is)
135lbsx10
185lbx5
205lbsx2x5
-i like these and could have gone higher but i have a harder time holding my arch

DB Lunges
40lbsx2x12 ea. leg

calf raises
185lbsx3x15

rack walk outs
225lbs
245lbs
275lbs
275lbs
275lbs
*all held for 3-5 secs

slashkills
10-19-2009, 04:59 PM
Nice bench and squats brah.

205 is a pretty good bench at you BW though. Better than mine and I have almost 30lbs on you. Keep up the good work!


Liking them front squats dude.


Dude your crazy the last thing I would want to do right after I wake up are squats and I'm a morning person.

thanks fellas

gatorman2k6
10-19-2009, 05:06 PM
Nice squatting man!

slashkills
10-20-2009, 03:04 PM
Thanks bro!

Well, i asked travis about my above ME layout for the next 6-7 weeks and he said 3rm over 5rm and that 1boards arent the best option. So im thinking about replacing them with a lift ive never tried, towel bench or foam press. Thoughts or suggestions? any other lifts i could use as my ME movement?

Coke
10-20-2009, 05:04 PM
Effort is nice guy, make no mistake...you be mixing **** up in here.

jbrin0tk
10-20-2009, 05:36 PM
Great work lately, man. Do you have access to bands? Perhaps something with bands might be good.

slashkills
10-20-2009, 05:42 PM
Yea i have bands. Could i do something with them on ME bench with only a 210max

gatorman2k6
10-20-2009, 07:41 PM
Yea i have bands. Could i do something with them on ME bench with only a 210max

Yeah, I would think so. I would just make sure that you still have enough weight on the bar so it doesn't get too light at the bottom. I'm not sure how you set yours up, but Travis said I should use my light band on ME since I would have to run it under my bench rather than having 2 separate bands. I'm sure if you ask Travis or Vin, they could give you some good suggestions. I also know that in Vin's 600lbs article he just picks 4 exercises and rotates them, with a deload every 3rd week. So you could do something like 2brd, floor press, chest, deload, bands, 2brd, etc. But, I've never done a true westside template so I'll leave this to someone that has.

brihead301
10-21-2009, 07:07 AM
Lookin stronger and stronger everytime I check in here man. Keep it up!

slashkills
10-21-2009, 05:43 PM
thanks guys!

gator-i gave the band bench a shot today and i like it. The bands will help teach me to stay super tight and to explode and grind out weight. As long as i really hit my upper back and chest after band benching i should be ok. Thanks for the help

slashkills
10-21-2009, 05:45 PM
ME Bench

bench w/ doubled minis
barx10
135lbsx8
155lbsx3
165lbsx1
175lbsx1
165lbsx1
155lbsx3

wide grip bench
135lbsx2x5
155lbsx2x5

JM Press
barx10
95lbsx2x7

DB Rows
30lbsx12
50lbsx12

push press
barx10
65lbsx10
85lbsx7

gatorman2k6
10-21-2009, 06:46 PM
Nice work man! Do you know how much tension your set up adds?

slashkills
10-21-2009, 06:49 PM
Im not exactly sure but id say roughly 30lbs on chest and 60lbs at lock out

gatorman2k6
10-21-2009, 07:13 PM
Im not exactly sure but id say roughly 30lbs on chest and 60lbs at lock out

Ok, I was just wondering. I knew all set ups were different and I wasn't sure if you had just locked out 265lbs and pressed 220lbs off your chest. Either way, good work man.

jbrin0tk
10-21-2009, 08:25 PM
Great work, man. Great exercise selection, too. Glad you like the band benching. I haven't done it in quite awhile, but I included some of it in this cycle.

slashkills
10-22-2009, 05:47 AM
Ok, I was just wondering. I knew all set ups were different and I wasn't sure if you had just locked out 265lbs and pressed 220lbs off your chest. Either way, good work man.

i wish i pressed that. I think its actually less than what i said. On my chest it felt lighter than 205. Id say on chest it added 20lbs and around 40-50 at lockout


Great work, man. Great exercise selection, too. Glad you like the band benching. I haven't done it in quite awhile, but I included some of it in this cycle.

thanks J

gatorman2k6
10-22-2009, 08:57 AM
It's all good. Just make sure you beat 175 plus the bands next time and that is all that matters.

gatorman2k6
10-22-2009, 12:12 PM
With everyone saying you should increase your back work, why don't you do something similar to what Travis does. Since you aren't doing DE squat(unless things changed recently), why don't you have an upper back day, spaced away from your benching. That way you know you are hitting your back. I know you will have to work out your scheduling and stuff like that, but it's just a thought. If you do choose this, just don't do it too close to benching and don't go crazy with it.

slashkills
10-22-2009, 03:05 PM
Thanks for the advice. Ive considered replacing DE squat w/ an upper back day. Im going to take a look at travis's log for scheduling and exercise options.

EDIT: screw the routine i came up with for bench to work up to the virtual meet. Im going to do something different every week and ill max in 4 weeks and for the virtual meet. Im going to just lift heavy weights and make sure i work my weak points enough.

gatorman2k6
10-23-2009, 12:23 AM
Whether you want to use it for the meet or not, I would read Scott Yard's article on raw training and Vin's article on his road to a 600lbs raw bench. Here are both articles in case you haven't read them. They are what I would/am going to use once I move to a conjugate routine.

Scott Yard's:
http://www.elitefts.com/documents/going_raw.htm

Vinny's:
http://www.elitefts.com/documents/600lb_raw_bench.htm

Drew92
10-23-2009, 04:51 AM
EDIT: screw the routine i came up with for bench to work up to the virtual meet. Im going to do something different every week and ill max in 4 weeks and for the virtual meet. Im going to just lift heavy weights and make sure i work my weak points enough.

Right on. Do what works for you. Look back in your journal and see what your routine looked like when you where getting PRs.

slashkills
10-23-2009, 05:47 AM
Whether you want to use it for the meet or not, I would read Scott Yard's article on raw training and Vin's article on his road to a 600lbs raw bench. Here are both articles in case you haven't read them. They are what I would/am going to use once I move to a conjugate routine.

Scott Yard's:
http://www.elitefts.com/documents/going_raw.htm

Vinny's:
http://www.elitefts.com/documents/600lb_raw_bench.htm

Thanks for posting those, im reading them now


Right on. Do what works for you. Look back in your journal and see what your routine looked like when you where getting PRs.

thanks dude. I feel like i learn something every ME training session so maybe now ill be able to put it all to good use.

Coke
10-23-2009, 08:24 AM
Been stepping up a notch or two with your lifting bro.

slashkills
10-24-2009, 04:09 PM
DE Bench

bench
95lbsx3x3cg
3x3 mg
3x3wg

JM Press
65lbsx3x10

barbell rows
95lbsx3x10

military press
65lbsx3x10





Been stepping up a notch or two with your lifting bro.

thanks man

gatorman2k6
10-24-2009, 05:44 PM
Good DE work man! Have you figured out how you will set up your routine yet? I mainly ask because you have 1 pulling exercise to 3 pushing exercises.

slashkills
10-24-2009, 06:07 PM
Yea on ME days im going to do rows and chins/pull ups for my 2 upper bach movements. I just didnt have anywere to do chins today.

gatorman2k6
10-25-2009, 10:48 AM
Yea on ME days im going to do rows and chins/pull ups for my 2 upper bach movements. I just didnt have anywere to do chins today.

Ok, I was just making sure, because I didn't want you to neglect upper back work.

slashkills
10-25-2009, 01:41 PM
Ok, I was just making sure, because I didn't want you to neglect upper back work.

Thanks for looking out for me. my upper back is going to be a main focus of mine for a while now.

MMA
1 hour of grappling-just basic moves, armbars and triangle holds
15min sprint/jog intervals

Coke
10-26-2009, 10:46 AM
Nice job man, steadily improving your fight game.

slashkills
10-26-2009, 04:09 PM
ME Bench

2board bench
95x10
115x8
135x10
155x5
185x4 rep PR, i was only gonna go for a 3rm but it felt good so i did a 4rm lol

DB Bench
45x3x8

tricep pressdowns
50lbsx3x10
30lbsx2x10

seated lat pulls(Edit, i mean seated rows)
185lbsx3x10

lat pulldowns
100lbsx3x8-10

chin ups-im about dead energy wise here on out
3x4

verticle chest press machine
150x3x10

seated shoulder press
100lbsx2x8
80x10

Notes: I mixed up my routine this week because i went and worked out at school with buds and they were doing ME upper so ill do ME lower on wednsday. ill let you know how this move worked out ok next week. Im sore as hell right now. It was cool being back in the schools weight room. I benched more than double what i did last time i was in that weight room so that was a good feeling.





Nice job man, steadily improving your fight game.

Thanks coke, thats the plan

PIERCEY
10-26-2009, 04:45 PM
Nice benching and shoulder press

jbrin0tk
10-26-2009, 05:24 PM
Good job on the PR, dude! Out of curiosity, your friends follow a Westside template? I don't know too many 15/16 year olds who know what Westside is. Just interested, is all.

slashkills
10-26-2009, 05:26 PM
thanks dude! its not really westside and i doubt they have ever heard of it but they were maxing on bench today so i just jumped in. Im 16 though and i know westside...

jbrin0tk
10-26-2009, 05:28 PM
Haha, right, I know you do. I just think it's atypical for kids that age to be using a Westside template is all I'm saying. You, sir, are the exception to the norm!

slashkills
10-26-2009, 05:30 PM
haha i know what your saying.If i mentioned westside barbell to my friends they would probably give me a wtf are you talking about look then throw up some gang signs. I know westside but not like i should though.

Also Thanks Piercy!

gatorman2k6
10-26-2009, 11:32 PM
Nice benching bud! And I like the back work too! Keep up the good work.

slashkills
10-27-2009, 05:43 AM
thanks man

brihead301
10-27-2009, 07:00 AM
Awesome volume on that last session here! How you liking the MMA?

Coke
10-27-2009, 11:24 AM
Great news dude, raised up very well along the way...it's nice to be mixing workouts up from time to time.

slashkills
10-27-2009, 03:37 PM
Awesome volume on that last session here! How you liking the MMA?

thanks bud. Im lovin mma. Grappling beats the crap out of me, my whole body is sore afterwords.Ive got boxing on thursday


Great news dude, raised up very well along the way...it's nice to be mixing workouts up from time to time.

Thanks coke. It definitely was a great change up for me.

Im really sore today, especially my chest and front delts. Got to go eat to get rid of this soreness.

slashkills
10-28-2009, 04:42 PM
ME Squat 5rm

free squat
135x9-10 idk
185x3
205x7(3-4 reps were slightly above parallel according to partner, more info below)
185x3 atg

hex bar deads
bar+1ppr x 8
bar+2ppr x 5
bar+3ppr x 2x1

parallel foam box squats
135x3x8

hamstring curls
90lbsx2x8
100x20

wrist roller
ab machines x to much

Notes: i felt strong today but my form was off. I might have got to pumped up and lost form or maybe i was distracted squatting in a loud school gym that i havent squatted in for almost a year. So i went for a couple more reps than my planned 5 just as an attempt to still kill myself. On the hex bar deads the bars are either 65 or 85 at my school, idk which i used. Either way my legs now feel like jello so ill chalk it up to a decent workout.

gatorman2k6
10-28-2009, 05:07 PM
Nice work man!

Coke
10-29-2009, 07:37 AM
Doing great, looks like you went all out bro.

slashkills
10-29-2009, 03:20 PM
Nice work man!


Doing great, looks like you went all out bro.

thanks guys. Im sore as hell today. Ive been getting up by pushing off of stuff with my arms today. My legs are useless. I was gonna go to boxing tonight but no way im gonna make it tonight. Ill go to cardio mma class tomorrow and grappling on sunday.

PIERCEY
10-29-2009, 03:27 PM
Nice squats and deads brah!

Fighter_15
10-29-2009, 09:23 PM
Keep up the good work. I remember you having bad wrists in the past. Does the wrist roller exercise help with that?

slashkills
10-30-2009, 06:26 AM
Nice squats and deads brah!

thanks bro, means a lot


Keep up the good work. I remember you having bad wrists in the past. Does the wrist roller exercise help with that?

thanks dude. The wrist roller is good for forearm/wrist strength. I think my wrist problem was caused by bending my wrists back on heavy bench attempts though. I focused on fixing my form and they have been ok since.

slashkills
10-30-2009, 03:45 PM
MMA
1 hour mma conditioning class-holy ****! this ran my ass over then backed up and hit me again.
GHR-bwx3x5 just to get some blood flowing in my hammies cause im still sore.

jbrin0tk
10-30-2009, 09:08 PM
Sweet squatting and stuff, bud. What does "MMA conditioning class" mean? Is that separate from the actual fighting techniques you are learning? Cool stuff, man.

slashkills
10-31-2009, 10:57 AM
mma conditioning is using basic boxing, kick boxing, and wrestling skills mixed in with body weight circuts that include sprawls(aka up downs) vertical jumps, and sprints. There is some emphasis on technique in the class if your kick boxing and boxing form is a little off but the main point is to up your endurance.

There was one drill i did where i had to beat the crap out of a dummy while my instructor tried pulling me off of the dummy with a band that was around my waist. I had to keep switching my mounts and holds on the dummy the entire time also. Another drill was boxing for a min then go pick up a 125lb dummy and chuck him as far as possible then repeat. It was a rough class to say the least.

slashkills
10-31-2009, 11:00 AM
DE Upper

bench
95x3cg
95x3
95x3
95x3mg
95x3
95x3
95x3wg
95x3
95x3

DB Incline
25x3x8

DB Rows
35x3x8

DB Shrugs
55x3x12

Notes: happy halloween

gatorman2k6
10-31-2009, 11:18 AM
Good DE work!

jbrin0tk
10-31-2009, 03:21 PM
Sweet work, man, and thanks for the explanation. I can see how that would be beneficial to ya!

slashkills
11-01-2009, 08:34 AM
Good DE work!

thanks bud!


Sweet work, man, and thanks for the explanation. I can see how that would be beneficial to ya!

thanks bro! its a pretty beneficial class. I don't wanna get gassed 2min into the first round of my first fight. My endurance is good for playing football and goofing with buds but ive realized that for mma my endurance needs to be much better.

slashkills
11-01-2009, 08:37 AM
MMA
1 hour grappling class
tire flips 350lbsx2x10
eat frozen pizza myself x1

Coke
11-01-2009, 12:06 PM
Way to keep it on track, including the pizza, lol.

slashkills
11-02-2009, 05:47 AM
Ok im taking a bench deload this week. Im really sore today and this has been a problem for me lately. My cals, protein and such are all good. Ill do an RE day for squats and deads.

gatorman2k6
11-02-2009, 10:54 AM
Good job listening to your body and knowing when to let it rest.

slashkills
11-02-2009, 04:11 PM
RE Bench
up to 135x18 PR

floor press
135x5
155x3x5

pull ups ss w/ band pull aparts
bwx2x8 then 1x3
mini band 3x20

DB rows
40x2x10

military press
barx10
65x3x8

150 total ab roller reps
100 total push ups


Good job listening to your body and knowing when to let it rest.

thanks man, deloads suck so bad. I didnt go as light as i planned but i feel good about what i did

Drew92
11-02-2009, 04:17 PM
Nice PR. My max at that weight is some were around there. BTW make sure your not neglecting your shoulders. Your past two upper workout days only had 3 sets of relatively light weight. Now I'm just saying... idk how much your shoulders are getting hit with your boxing and such.

gatorman2k6
11-02-2009, 04:46 PM
Nice PR. My max at that weight is some were around there. BTW make sure your not neglecting your shoulders. Your past two upper workout days only had 3 sets of relatively light weight. Now I'm just saying... idk how much your shoulders are getting hit with your boxing and such.

I agree and disagree. Although many people throw in shoulder presses and the like, Travis has said that his shoulders get hit pretty hard from benching that he and a lot of guys from Westside don't feel the need for direct shoulder work, just rear delt work. I've also noticed that some guys here throw in shoulder work after their DE work. For example, Pete22 does 5/3/1 military press after his DE bench. That was a long post, for no real answer but it is just a couple of ways to approach the shoulders.

Coke
11-02-2009, 05:21 PM
That is some good stuff there as usual guy.

slashkills
11-02-2009, 05:30 PM
Nice PR. My max at that weight is some were around there. BTW make sure your not neglecting your shoulders. Your past two upper workout days only had 3 sets of relatively light weight. Now I'm just saying... idk how much your shoulders are getting hit with your boxing and such.

thanks for the advice. Unfortunately 65lbs is pretty tough for me to press especially after benching. My shoulders get lit up from boxing so direct work is a bitch. Also if you havent, i would read gators post below. Let me know when you hit that 2plate bench incase i miss it. Im feeling good about hitting it in a month and a half or so.


I agree and disagree. Although many people throw in shoulder presses and the like, Travis has said that his shoulders get hit pretty hard from benching that he and a lot of guys from Westside don't feel the need for direct shoulder work, just rear delt work. I've also noticed that some guys here throw in shoulder work after their DE work. For example, Pete22 does 5/3/1 military press after his DE bench. That was a long post, for no real answer but it is just a couple of ways to approach the shoulders.

i recently checked out pete's log and seen how he set up that 5/3/1 for shoulders and im considering it now also. Im gonna see how it works out for him first.


That is some good stuff there as usual guy.

thanks bud

jbrin0tk
11-02-2009, 06:50 PM
Good job listening to what your body is saying. You push it pretty hard with boxing, MMA, and lifting maximal weights all the time.

As for the shoulder thing, I agree with what Travis says. If you bench heavy often enough, you don't need to throw in a ton of shoulder work. I do occasionally, but I don't feel bad if I don't.

slashkills
11-02-2009, 07:03 PM
However Vincent has said multiple times that the key to a big bench is strong shoulders. He really focused on his overhead presses. I think the need for direct shoulder work depends on a persons routine, form, and weaknesses.

jbrin0tk
11-02-2009, 09:22 PM
Right on. I know OHP did nothing for my shoulders. Improved my OHP from 155 x 5 to 195 x 5 once upon a time and bench didn't go up any. But yeah, you definitely need strong shoulders to bench. I just think different exercises work better for different people.

Pete22
11-03-2009, 09:21 PM
Nice work lately slash, it must be tough juggling the lifting with MMA, but you seem to be handling it well. I can't believe you had "teh swine" and barely missed a beat! :thumbup:

brihead301
11-04-2009, 06:43 AM
However Vincent has said multiple times that the key to a big bench is strong shoulders. He really focused on his overhead presses. I think the need for direct shoulder work depends on a persons routine, form, and weaknesses.

I like this. That's coming from a guy who OH presses 405 x 3, lol. I think I will listen to the man.

slashkills
11-04-2009, 04:09 PM
ME Squat
free squat
bar x alot
135x5
185x3
205x5-solid reps felt easy so did more weight
215x4-possibly PR im not sure. Felt pretty good today
185x2x3 to 2" below box paused

zercher squats
135x3x8-these lit my back up

Ghetto hypers
bwx10
bw + 25 2x12





Nice work lately slash, it must be tough juggling the lifting with MMA, but you seem to be handling it well. I can't believe you had "teh swine" and barely missed a beat! :thumbup:

thanks pete


I like this. That's coming from a guy who OH presses 405 x 3, lol. I think I will listen to the man.

dizenzo's OH pressing vids are some of the most impressive things ive ever seen

slashkills
11-04-2009, 06:48 PM
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gatorman2k6
11-04-2009, 09:58 PM
Nice squatting man!

Coke
11-05-2009, 06:33 AM
Nice squatting man!

No doubt, great job.

brihead301
11-05-2009, 07:06 AM
Almost at 2 plates with your squats!! Hell ya man.

slashkills
11-05-2009, 03:36 PM
Nice squatting man!

thanks bud


No doubt, great job.

i appreciate the props dude


Almost at 2 plates with your squats!! Hell ya man.

I cant wait to be repping 2 plates easily


MMA
boxing 1 hour-sparring for most of class at like 85%
GHR bwx10, 25lbs2x8

slashkills
11-06-2009, 03:41 PM
MMA
mma cardio-45min-brutal
tire flips-225lbs 3x8

Fighter_15
11-06-2009, 05:52 PM
I cant wait to be repping 2 plates easily

It's coming soon man. Keep up the hard work.

slashkills
11-09-2009, 05:54 AM
It's coming soon man. Keep up the hard work.

thanks bud

ME Bench tonight and 1rm squats on wednsday
mma cardio friday and boxing & grappling on saturday

jbrin0tk
11-09-2009, 02:43 PM
Sounds like you've got a busy week ahead. And by the way, Pulp Fiction is one of my favorite movies, too.

slashkills
11-09-2009, 04:56 PM
ME Bench

bench
135x5
155x3
185x1
195x1
205x1-grinder

paused bench-on chest for 3secs
135x3x8-really felt lats pressing off chest

DB Bench
40x2x8
50x10-ouch

DB Rows
40x10
50x2x10-getting easier

pull ups
bw x 7-was gonna do more but f that

Notes:felt good today but just couldnt get that PR. My arms are sore as hell. I finally listened to you gator and did some paused bench stuff. its to late now but after the online competition im doing im going to do the 30lbs in 30days routine. Ive been wanting to try it but just never have.


Sounds like you've got a busy week ahead. And by the way, Pulp Fiction is one of my favorite movies, too.

I seen it for the first time last week and its now my favorite movie of all time.

gatorman2k6
11-09-2009, 05:59 PM
Nice benching. Yeah, towards the end of summer, I threw in pause benching and I feel that it really helped me out. I found it somewhere on bodybuilding.com. If I remember correctly, it is 4 sets of 6 reps. Pick a weight that you can get all reps. Then, up the weight 5lbs. Keep it at the weight until you get all reps again, then increase again. I really liked it and felt that it really did help me off the chest. After this routine, if I go back to 5/3/1, I'm going to use it as my accessory. It's also a great way to get some volume in.

Coke
11-09-2009, 08:01 PM
Good deal on the paused bench man.

slashkills
11-10-2009, 05:42 AM
thanks guys

brihead301
11-10-2009, 06:26 AM
Awesome sessions! You still enjoying the MMA? It gets you pretty tough after a while!

slashkills
11-10-2009, 04:52 PM
Awesome sessions! You still enjoying the MMA? It gets you pretty tough after a while!

thanks bud! Im really enjoying mma, even if its just a day focussed on endurance training. I love beating myself up and knowing that eventually ill be winning fights.

My outer chest and front delts are sore today

slashkills
11-11-2009, 04:23 PM
no squatting today because ive had a migraine for two days now and squatting is the last thing i wanna do. I should be good to go tomorrow though. Im feeling 250 for a 5lb PR.

Goals by jan 1, 2010/current
bench: 235lbs/210 need 25lb in two ish months
squat: 265lbs/245 need 20lbs in 2ish months
deadlift: 350lbs/315 need 35lbs in 2ish months
military press: 135lbs/105 need 30lbs in 2ish months

well my squat which has normally been my problem child has got goin for me again but my bench which has been the one lift ive never been concerned with has slowed down drastically. Its been 2-3months since i got a 1rm PR. Deadlift is comming now that my grip is up i still think i have a chance at that goal or ill come close. Military press honestly i dont even care about at this point. I want my bench going again.

Fighter_15
11-11-2009, 06:38 PM
Good luck on achieving all your goals. Having goals has helped me a lot in weightlifting. When you start you almost feel like you'll never get there but when you finally do it's a great feeling.

PIERCEY
11-11-2009, 07:32 PM
Solid goals bro. Hopefully that paused bench will help you keep progressing.

jbrin0tk
11-11-2009, 08:07 PM
Slash, I really feel like multiple sets with submaximal weights on the main lifts would help you reach those goals. Just a thought I had when you were talking about your lack of progress on the bench.

gatorman2k6
11-11-2009, 08:09 PM
Sorry to hear about the migraine, but I like the goals. Good luck on reaching them, because I know what it's like to lift a weight you've set your mind on.

brihead301
11-12-2009, 07:14 AM
Setting reasonable, obtainable, short term goals is a very smart thing to do for longterm progress. Good stuff!

slashkills
11-12-2009, 03:52 PM
Thanks everybody! J- advice noted, thanks bud.

ME Squat

free squat
135x5
185x3
205x1
225x1-easy add belt
245x1-fairly easy
255x1-not easy but not a grinder 10lb PR
225x3-rough

rack pulls
225x5
245x5
275x5

single leg squats
40lbsx2x8

calf raises
185x3x15

jbrin0tk
11-12-2009, 08:43 PM
Holy crap, dude. Sweet friggin' PR! Now we've got to talk about getting you that 300lb. squat. Keep busting tail and you'll be there.

And as for the advice, you're welcome. Also note that there are many ways to incorporate that scheme I suggested, with max effort work and with out.

Again, though, cool PR.

gatorman2k6
11-12-2009, 09:40 PM
Nice work man! Sweet PR. But I hate you, you know I can't squat right now, and you are just making me want to even more. Keep up the good work!

slashkills
11-13-2009, 05:53 AM
Holy crap, dude. Sweet friggin' PR! Now we've got to talk about getting you that 300lb. squat. Keep busting tail and you'll be there.

And as for the advice, you're welcome. Also note that there are many ways to incorporate that scheme I suggested, with max effort work and with out.

Again, though, cool PR.

Thanks bro! Im going to stick with westside but im going to do more 3rm and 5rm with drop sets. Sound good?


Nice work man! Sweet PR. But I hate you, you know I can't squat right now, and you are just making me want to even more. Keep up the good work!

Thanks man! haha, you will be squatting soon enough and probably putting up more than me too.

Coke
11-13-2009, 08:20 AM
Managed to raise up with the squats in a big way dude.

PIERCEY
11-13-2009, 01:17 PM
Killer squats Slash. Keep it up.

slashkills
11-13-2009, 09:59 PM
Managed to raise up with the squats in a big way dude.


Killer squats Slash. Keep it up.

thanks fellas


MMA
1 hour conditioning class- we did this circuit with a latter, hitting dummy, and a kick/ medicine ball station. 2min at each station and rotated through ea. station 3 times. It killed. Then did a lot of kick boxing sparring for 3min rounds and suicides. This class is awesome for conditioning. I feel like i could go forever now. I also noticed that the instructor/wec fighter has some wicked cauliflower ears.

slashkills
11-14-2009, 08:47 AM
DE Upper

95x3x3 cg
95x3x3 mg
95x3x3 wg
*all pretty fast today ill go to maybe 105 next week


cgbp
135 3x5
my normal grip is pretty close but i moved my grip into the smoothes for this. wanted to do sets of ten but im worn out from last night and didnt want to push it.

flat bench
135 2x8
just cause

DB Rows
30lbsx2x10

Notes: Im going to experiment with doing some DE work as a warm up on ME days. Ive seen joe defranco do it before, i dont know if he still does. From what i understand the results from DE work are immediate so it could be beneficial i guess.

slashkills
11-14-2009, 10:21 AM
anyone ever watch tom goes to the mayor on adult swim. I miss this show

<object width="425" height="344"><param name="movie" value="http://www.youtube.com/v/UtPLSJbFtPU&hl=en_US&fs=1&"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/UtPLSJbFtPU&hl=en_US&fs=1&" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="425" height="344"></embed></object>

<object width="425" height="344"><param name="movie" value="http://www.youtube.com/v/2xlihUTFBTg&hl=en_US&fs=1&"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/2xlihUTFBTg&hl=en_US&fs=1&" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="425" height="344"></embed></object>

gatorman2k6
11-14-2009, 03:55 PM
Nice benching man! I'll be interested in seeing how the DE before ME works out.

slashkills
11-16-2009, 04:32 PM
ME Bench

2board
135x5
155x5
185x3-easy
195x1-easy
205x1-easy
215x1-sorta easy 5lb PR! helz yea!
185x8-rep PR

DB Bench
30lbsx12
50lbsx2x8

DB rows
50lbsx2x10

pull ups
bwx12,4

Notes: i was only going to do 185 for max reps today to mix it up like jbrin0tk suggested but it felt so good. I almost forgot what a bench PR felt like lol.



Nice benching man! I'll be interested in seeing how the DE before ME works out.

I wanted to do the DE work but i forgot because i got a call before my workout and lost my train of thought.

jbrin0tk
11-16-2009, 05:25 PM
Sweet PR, bud! Take another couple sets after your ME work and hit some triples or 5's. It's good for ya! I like what you did with the rep max. Those are fun and can be really motivating.

gatorman2k6
11-16-2009, 05:56 PM
Good work man! Glad to see you hitting PRs again.

Coke
11-16-2009, 07:45 PM
Nice PR, ace session bro.

slashkills
11-18-2009, 05:23 PM
Sweet PR, bud! Take another couple sets after your ME work and hit some triples or 5's. It's good for ya! I like what you did with the rep max. Those are fun and can be really motivating.


Good work man! Glad to see you hitting PRs again.


Nice PR, ace session bro.

Thanks dudes

ME Squat

free squat
135x10
185x5
225x4
185x5

Notes: head was hurtin pretty bad today. I pussied out and called it a day after squats.

gatorman2k6
11-19-2009, 12:08 AM
Still some solid squatting, considering you weren't feeling your best. I'm glad to see your squat is increasing though, especially considering that the monday after thanksgiving the physical therapist said he would talk to me about free squatting again. I'm coming for your numbers.

slashkills
11-19-2009, 05:39 AM
the last time you were squatting didnt you hit like 205x11 or something?

brihead301
11-19-2009, 06:48 AM
Damn dude, you really are gaining strength quickly. All I see is PR after PR...keep it up bro!

PIERCEY
11-19-2009, 12:54 PM
Great squatting man. Getting close to that 225x5!

gatorman2k6
11-19-2009, 07:43 PM
the last time you were squatting didnt you hit like 205x11 or something?

Ha, I wish. Remember I had never squatted more than 205lbs before. I think my rep PR before I stopped was 195x9 or right around there. Right now I'm trying to set up how I will ease back into squats, so it might be a little while before I can be using heavier weights.

jbrin0tk
11-19-2009, 07:59 PM
Bad headaches make lifting weights a horrible experience. Good on you for sticking it out for the squats.

slashkills
11-20-2009, 05:57 AM
Damn dude, you really are gaining strength quickly. All I see is PR after PR...keep it up bro!

Thanks bro! im hoping to get some momentum here so i can get close to those end of the year goals.


Great squatting man. Getting close to that 225x5!

Thanks man, im hoping to hit it real soon.


Ha, I wish. Remember I had never squatted more than 205lbs before. I think my rep PR before I stopped was 195x9 or right around there. Right now I'm trying to set up how I will ease back into squats, so it might be a little while before I can be using heavier weights.

maybe it was a 185x11? Thats still more than i could do. Good luck with the squats when you start up again.


Bad headaches make lifting weights a horrible experience. Good on you for sticking it out for the squats.

Thanks bro. I get headaches a lot from allergies. It sucks

slashkills
11-21-2009, 08:37 AM
1 hour grappling class

DE upper
105 for reps and acc. work

slashkills
11-21-2009, 11:22 AM
holy ****

I walked to a buds house this mornin to pick something up and on the way home i got jumped. I got jumped by two juniors(im a sophomore) They started callin me names and **** and i told to just back off i didnt want to fight.
here is the progression of the fight
Kid A: gets in front of me throws a punch and i block it and give him a big right hand, he falls, i then procede to side mount him and pumble him forgetting about kid B
Kid B: sees his bud is in trouble and rips me off and throws a punch that i blocked. I took him down and threw a couple of punches and said if kid a touches me i would kill kid B. I put kid B in a kamora and took out my cell to call my bud whose house i just left to come back me up because if i let kid B up by myself i would have got jumped by both again.

My bud shows up and we tell them off. As they are walking away kid B turns around with a swollen eye and bloody nose and has the nerve to ask me "what are you a fagget wrestler" my response was 'no a wrestler that just beat your ass!" They basically jogged away from us.

i told some of my other friends and they are all saying this sounds too dramatic to be real. I swear this **** happened. My adrenaline is still pumpin.

I dont live in a ghetto or the city(chicago) but there are a lot of idiots out in the suburbs by me that think they are hard core and think that this is the projects or some crap. Dumb ****s

brihead301
11-21-2009, 11:29 AM
Hell ya dude!!! That is an awesome story. Punk ass kids deserved an asswhoopin...

Coke
11-21-2009, 12:20 PM
Taught them dudes a lesson, lol!!

jbrin0tk
11-21-2009, 02:16 PM
Heck yeah, dude! That is awesome! Not awesome that you were put in that situation, but awesome that you knew what to do and executed. Major props for that.

Fighter_15
11-21-2009, 05:38 PM
That's a sweet story. I got a few stories like that. I had an older girlfriend in high school so I took a lot of **** from the guys in her grade. It's good to hear you didn't back down from them.

slashkills
11-21-2009, 09:18 PM
Hell ya dude!!! That is an awesome story. Punk ass kids deserved an asswhoopin...

i cant believe they tried picking a completely random fight and lost


Taught them dudes a lesson, lol!!

i better have


Heck yeah, dude! That is awesome! Not awesome that you were put in that situation, but awesome that you knew what to do and executed. Major props for that.

Thanks bro. It still dont feel real. Those kids looked pretty roughed up when they left. Im happy i was able to use my disciplines easily. It felt natural almost.


That's a sweet story. I got a few stories like that. I had an older girlfriend in high school so I took a lot of **** from the guys in her grade. It's good to hear you didn't back down from them.

I would have kept walking but one guy got in front and threw a punch

slashkills
11-22-2009, 08:38 AM
10min jog on treadmill at almost max speed

gatorman2k6
11-22-2009, 10:30 AM
Nice job teaching those guys a lesson. If your school is anything like mine was, you will be the talk of school tomorrow. Not an MMA fight, but I'm glad to see all your work is paying off.

slashkills
11-22-2009, 10:40 AM
Thanks bro. I feel like i got hit by a truck today. Grappling was tough as hell yesterday. My back, neck, and even abs are all sore. My technique felt pretty good. We got to roll for the last 25min of class and i was passing real easily and getting some good submissions even against guys who have a little more experience than me. Im picking this up pretty fast. Out of all the disciplines boxing is the hardest but im still picking it up pretty easy... i think.

im going to max on all my lifts on tuesday for the online comp. Im hoping for
bench-210
squat-260
deadlift-320
total-790

gatorman2k6
11-22-2009, 03:31 PM
Glad to hear that all your MMA work is paying off and that you are picking it up quickly. Good luck with the virtual meet too. I wish I could have done it for fun, but I'd have to take a token squat and a light deadlift and my bench isn't impressive enough for me to do that. Don't forget to get the vids.

slashkills
11-22-2009, 05:41 PM
Vids are commming. Im hoping for some critiques in my journal on them as well if you guys wouldnt mind.

I just finished up a quantum physics project. This stuff is pretty cool. We are dealing with the quantum equation right now and learning about the progression of the atomic model. Its pretty interesting and easily my best subject right now.

slashkills
11-23-2009, 03:56 PM
Sqwatz for comp
warm ups
135x5
185x3
205x1
225x1
245x1
255x1
265x1 solid 10lb PR read below for more info
265x1 2ish inches high

vid of 255x1<object width="425" height="344"><param name="movie" value="http://www.youtube.com/v/0nbHrYtcEzs&hl=en_US&fs=1&"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/0nbHrYtcEzs&hl=en_US&fs=1&" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="425" height="344"></embed></object>

I started recording the plates on the bar for my 265 attempt and then set my camera down on the bench behind me for the squat. I know i hit 265 the first time but when i looked at the vid my memory card on my crappy camera was full the second i got under the bar and started recording. I deleted some stuff and attempted it again. I was 2"ish high damnit. Im so pissed. I had it, **** technology

PIERCEY
11-23-2009, 04:09 PM
Great squats man. Sucks about the camera but the 255 is solid.

gatorman2k6
11-23-2009, 04:13 PM
Nice PR man! Sucks that the camera screwed you over.

slashkills
11-23-2009, 04:16 PM
any critiques?

gatorman2k6
11-23-2009, 05:35 PM
Maybe try to get your elbows under the bar more. It seemed like you did a little "butt wink" too coming up. But then again, these are tips from a guy that hasn't squatted in quite some time.

slashkills
11-24-2009, 02:08 PM
Maybe try to get your elbows under the bar more. It seemed like you did a little "butt wink" too coming up. But then again, these are tips from a guy that hasn't squatted in quite some time.

thanks, ill work on both


Bench for comp
135x5
155x3
185x1
195x1
200x1
205x0-great off chest but completely fell apart 3-4" up
205x1-grinder but i got it

Deads for comp
135x8
175x5
225x1
275x1
295x1
315x1-3plates 5lb PR i think

Notes: vids to come later. the 205 bench felt real good off my chest but my triceps just werent there. Im thinking about starting the 30lbs in 30days bench routine next week to finish out the year. The only thing thats making me think about it is having 3 pressing days per week on top of mma. Grappling sucks the life out of my bench.

jbrin0tk
11-24-2009, 04:10 PM
You shoulda thrown on that extra 5lbs. on your deads so you could've hit that goal of 320! Still, though, awesome PR.

Coke
11-24-2009, 04:47 PM
Glad you put the squat vid up man...looks good for both days.

gatorman2k6
11-24-2009, 10:41 PM
Nice work on the bench and deads. Getting a PR on 2 out of the 3 lifts is awesome. Not sure what to tell you on the 30lbs in 30 days routine. I did it before I started a journal here and it took my bench from 210ish to 225. It's a good routine, but I wasn't doing MMA on top of the workouts. Only thing I can suggest, is to ask on this site or elite and hope that someone gives you a good answer. Keep up the good work and I look forward to seeing the vids.

brihead301
11-25-2009, 06:32 AM
Nice dude! Everytime I look in here, I see another PR! Way to keep hittin it hard and heavy!

slashkills
11-25-2009, 09:26 AM
You shoulda thrown on that extra 5lbs. on your deads so you could've hit that goal of 320! Still, though, awesome PR.

I was being a pussy. I had a sort of rough time locking out 315


Glad you put the squat vid up man...looks good for both days.

Thanks Coke!


Nice work on the bench and deads. Getting a PR on 2 out of the 3 lifts is awesome. Not sure what to tell you on the 30lbs in 30 days routine. I did it before I started a journal here and it took my bench from 210ish to 225. It's a good routine, but I wasn't doing MMA on top of the workouts. Only thing I can suggest, is to ask on this site or elite and hope that someone gives you a good answer. Keep up the good work and I look forward to seeing the vids.

Im gonna ask in the thread on here about doing both


Nice dude! Everytime I look in here, I see another PR! Way to keep hittin it hard and heavy!

Thanks bro, im gonna keep fighting for bigger lifts

slashkills
11-25-2009, 09:28 AM
MMA
30ish min of conditioning **** on my own-lots of gassers and sprints with some medicine ball circuts
1 hour of boxing- i got partnered up with someone a lot more talented and skilled than me and he didnt take it easy on me in sparring. I picked up some good D skills though.

gatorman2k6
11-25-2009, 09:45 AM
Yeah, I forgot about the thread on here. The main reason I mentioned elite was because they have a sports training section and I remember seeing a guy ask about how to set up westside to work around his kickboxing. I'll check to see if I can find it because it would just be another option since you are currently on Westside.

slashkills
11-25-2009, 10:20 AM
Yea if you find it i would be interested in seeing that

jbrin0tk
11-25-2009, 11:07 AM
Hey if you do ask someone on Elite, ask Rob Pilger. Rob knows his ****.

slashkills
11-25-2009, 11:45 AM
Thanks for the advice. I actually sent him a question like 5min ago.

slashkills
11-25-2009, 11:57 AM
here is the routine i layed out and asked rob if it was ok

sun-grappling and boxing
mon-lightest bench day
tue-boxing
wed-med intensity bench day and lower body
thur-off
fri-heavy bench day
sat-off

PIERCEY
11-25-2009, 01:28 PM
Good work in here Slashkills. Congrats on the 3 plate DL.

I like that routine. I bet you'll put some weight on your squats and deads too only having 1 lower day per week.

gatorman2k6
11-25-2009, 02:06 PM
Layout looks good and I'm interested in what you hear back. I found the question, but it wasn't informative. It just said to focus on kickboxing and structure your training to not hinder kickboxing. So no help.

slashkills
11-25-2009, 04:18 PM
Good work in here Slashkills. Congrats on the 3 plate DL.

I like that routine. I bet you'll put some weight on your squats and deads too only having 1 lower day per week.

thanks man!


Layout looks good and I'm interested in what you hear back. I found the question, but it wasn't informative. It just said to focus on kickboxing and structure your training to not hinder kickboxing. So no help.

Thanks for taking a look at that for me, i appreciate it

slashkills
11-25-2009, 05:00 PM
Ryan, I don't know if it'll work, if your eating habits are ideal, supplementation, and lifestyle in check, it'll certainly help, you're just going to have to tweak the intensity/volume of the boxing/grappling workouts so as to not take away from your bench goals since that is your priority right now, I don't know what else you are doing besides benching of the two non max effort days.

You are training four days in a row so you have to manage the training stressors to the cns as something will give in either workout as the fatigue accumulates.

If your bench continues to stall, tweak your boxing workouts to support your goal of a bigger bench, enough to see the gains you want, since that is your priority in training now.

Keep me posted on your progress and let me know if you need anything else.

well... i got an answer

also if anyone is interested this is Rob's blog. (http://robpilgers.blogspot.com/) There is some informative stuff in there.

jbrin0tk
11-25-2009, 05:11 PM
I think that makes sense. I think he's trying to say that you have to focus on one or the other to some extent, and that by doing so many other things you are pulling yourself in a lot of directions. I think you know that, though, and you seem to be coping with it pretty well.

It's kinda like when Wendler says you can't serve too many masters. You have to make one your main priority. Try it for awhile and see how it works.

slashkills
11-25-2009, 07:19 PM
Yea i know what he is saying. Im right on the border of making mma and powerlifting work. Im just barely doing it i think. My original template was doomed from the beginning because boxing is way to rough on my shoulders and any benching will suffer. 4 straight days of that is craziness. Ill have to keep listening to my body and doing what i can when im feeling good.

here is my revised plan
sun-boxing,conditioning,grappling(3hours of training)
mon-light boxing
tue-off
wed-medium intensity bench and boxing afterwords
thur off
fri-heavy bench and lower
sat-off

just so i dont have as many consecutive days of training.

Im going to think this over for a while and if im not sure about it ill just stick with westside.

jbrin0tk
11-25-2009, 07:39 PM
I think I like that better because you have more days to recuperate, but Sunday would totally kick my tail. Keep at it, bud. I like your determination.


Oh, and Rob Pilger's site is actually www.robpilger.com. That other site is old. You are right though, Rob has a lot of great stuff on his site.

He is also associated with and works on www.boxingperformance.com. I think that you would really like that site, Slash.

slashkills
11-25-2009, 09:55 PM
Ill take a look at the newer site. I seen boxingperformance.com earlier but i didnt have time to sign up for it(got to pay) i may sign up later because it looks like it has a ton of valuabe info.

Ill give that latest routine a try and see how it goes. If im feeling busted up more than usual im going to pull the plug pretty fast i think and go back to westside. Something ive noticed about my bench is that Heavy sets of DB bench really help and so do board presses. Nothing else compares to either of those. Im going to do some heavy DB inclines for reps as well now.

slashkills
11-26-2009, 08:32 AM
Recovery day
DB Bench
20lbsx2x10

DB Flyes
5lbsx2x10

DB Inclines
10lbsx2x10

DB Rows
20lbsx2x12

DB Curls
10x like 30 in ea. arm

Happy Thanksgiving

Coke
11-26-2009, 10:59 PM
Solid recovery day man...one thing to remember, 'diet is key' - especially with you being on a limb with the weights and cardio on top of the MMA training.

You've done well with everything up to this point and tweaking your diet to serve your needs is what will put you over the top with it all imo, along with solid periods of rest/sleep, of course.

slashkills
11-27-2009, 09:22 AM
Solid recovery day man...one thing to remember, 'diet is key' - especially with you being on a limb with the weights and cardio on top of the MMA training.

You've done well with everything up to this point and tweaking your diet to serve your needs is what will put you over the top with it all imo, along with solid periods of rest/sleep, of course.

Thanks for the advice coke. Ill definitely focus on diet a lot more than i have been.

slashkills
11-28-2009, 10:56 AM
DE Bench

DE bench
105x3x3cg
115x3cg-cause 105 felt good
105x3x3mg
105x3x3wg

light DB Bench, incline presses, DB Rows, curls, wrist rollers

lots of dynamic and static stretching
5min walk on treadmill

Notes: i did a lot of stretches for me legs and hips becuase for the past two days my knee hurts when ever sit in a chair or bend to parallel ish. I think i hurt it playing football on thanksgiving. So i tried stretching out my legs thinking that maybe tight legs were putting pressure on my knee... nope. I put a heating pad on last night for 20min and that made it feel great for about 20min afterwords. Im gonna go use heating pad again now. I dont think its anything too serious. Grappling, conditioning, and boxing classes tomorrow. Im also going to stick with westside. 3 pressing days and mma is to much.

Christmas lights are a giant pain in the ass. I spent 2 hours this morning fixing lights. I took a 9volt battery and tested every light in the strand. I finally found a loose wire and ghetto rigged it with some electrical tape.

slashkills
11-28-2009, 04:58 PM
well i just played 2 hours of football and my knee was sore at first but it feels fine now. Guess it was just a fluke. A painfull fluke though.

Coke
11-28-2009, 06:00 PM
Awesome how you always stay so active, you don't be stopping for ****, lol.

gatorman2k6
11-28-2009, 10:45 PM
Nice work and I'm glad that the knee was a fluke!

slashkills
11-29-2009, 02:11 PM
Awesome how you always stay so active, you don't be stopping for ****, lol.


Nice work and I'm glad that the knee was a fluke!

thanks dudes

MMA
boxing for 1hour- i got to spar with one of the more experienced guys today. It went pretty well. I My offense is really comming together nicely and today my defense was pretty good. I was slipping shots and i wasnt so tight today. I was sitting down a little more instead of standing straight up. My instructor said if i keep this up ill be in the actual mma fighting class which they said normally takes guys 6-8months to get into. Ive been doing this for 4ish months.

1 hour cardio class-holy crap this killed. Lots of suicides, med ball circuts, dummy punch out drills, bag work, muay thai sparring, ab stuff.

was gonna do grappling but F dat

now off to watch cutler and the bears o line get put on their ass repeatedly by the vikings d line

slashkills
11-30-2009, 05:10 PM
After a lot of though i decided to give block periodization a run. With quite a bit of help from Jbrin0tk i think i understand what the deal is. Im pretty confident that this will boost my lifts and help build up my endurance. Here is my new routine
monday: off
Tuesday: Lower
wednsday: upper
Thursday: off
friday: lower
Saturday: Upper
sunday: off
*all off days can become mma days depending on how i feel and class schedules




So here is my first workout, any critiques are welcomed.

Accumulation phase week one, upper

bench
barx10
95lbsx10
125lbsx6x5 (60% of max)
125lbsx12-not to failure, i could have gone 8ish more

floor press
135lbsx3x8-not heavy but enough to feel a decent pump (65% of max)

DB Incline press
30lbsx3x10

light band pull aparts x alot

DB Rows
40lbsx3x10

Ghetto t bar rows
2plates 2x10

Notes: my schedule is a little messed up this week but it will be fine

gatorman2k6
11-30-2009, 05:19 PM
Good work man! I don't know much about block periodization, so I'll leave the critiques to someone else, but it looks like you got some good work in. Keep up the good work!

jbrin0tk
11-30-2009, 05:31 PM
It looks good, bud. Try more of 4 or 5 x 10 on the assistance work. If you continue with DB rows, try throwing in a high rep (20+) set here and there at the end with a heavy weight. It's a great way to develop grip. Remember, the goal is conditioning, hypertrophy, and technique. And remember to keep up with the eating. If you are trying to get stronger, you probably don't want to lose weight.

Coke
11-30-2009, 05:53 PM
Keep it rolling bro, did very nicely with sparring and the new program.

slashkills
11-30-2009, 06:08 PM
Good work man! I don't know much about block periodization, so I'll leave the critiques to someone else, but it looks like you got some good work in. Keep up the good work!

Thanks gator


It looks good, bud. Try more of 4 or 5 x 10 on the assistance work. If you continue with DB rows, try throwing in a high rep (20+) set here and there at the end with a heavy weight. It's a great way to develop grip. Remember, the goal is conditioning, hypertrophy, and technique. And remember to keep up with the eating. If you are trying to get stronger, you probably don't want to lose weight.

Ok ill up the volume more and do the 20+ on the rows. I will definitely be keeping the DB Rows in my routine because they are the simplest movement for me to do for lats. Trust me, i dont have to be told twice about eating. I like food to much to ever slip into a calorie or protein defecit.


Keep it rolling bro, did very nicely with sparring and the new program.

Thanks coke


NOTE TO ANYONE-if you have a famous daves bbq around you, go eat there. They have some of the best ribs and burgers ive ever had. My dad got the bbq chicken and said it was phenomenal as well. I got a bacon burger with pulled beef on it. It was heaven

PIERCEY
11-30-2009, 06:22 PM
Nice work man. I'm real interested to see how your block periodization works out. Good luck.



NOTE TO ANYONE-if you have a famous daves bbq around you, go eat there. They have some of the best ribs and burgers ive ever had. My dad got the bbq chicken and said it was phenomenal as well. I got a bacon burger with pulled beef on it. It was heaven

Your right. Famous Daves= Win

jbrin0tk
11-30-2009, 06:24 PM
Famous Dave's is the shiznit. My wife and I went there this summer. I ate 2 full racks of ribs, 2 corn on the cob, 3 pieces of corn bread, and two bowls of mac and cheese. I can't wait to go back lol.

slashkills
12-02-2009, 06:02 PM
Sqwatz

free squat
135x8
185x3
225x1
160x5x6

box squats(paused not tap and go)
135x3x10-was gonna do 4 sets but it wasnt happening tonight, ill be able to do this soon

DB Lunges
30lbs in ea. hand 4x10
up weight next week

rack pulls(right below knee)
225lbsx4x10