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sambone
11-30-2009, 07:51 PM
Stats:
24yrs. young
5'11"
Weight bounces from 225-232lbs I compete at 220lbs.
Best meet lifts:
squat:700
bench:465
pull: 615
total:1780

Equipment:
Squat: Metal Ace Suit, Metal ace briefs. (new set up as of 11/28)
Bench:Super Duper Phenom Dbl Ply.
Pull in a Titan boss.

I've been lifting for about 3 years now. Started Powerlifting in the beginning of this year, after I met some great guys at a local gym (Barbaccio and T Gale, both members on this site.) Since then I've done 3 meets. 2 Raw and 1 Multi-ply. They've introduced me to alot of people (Jersey Iron Crew, Dynamo Club, and many more accomplished lifters) and pointed me in the right direction. Best training partners a guy could have.

I have no specific training style. I use different aspects from many different programs and use what works best for me at the moment. I try to hit 3 meets a year. My goal at the moment is to total 2000 at 220lbs.

You can see my most recent meet videos

Here:http://www.wannabebig.com/forums/showthread.php?t=131140

You can watch other videos of me and my training partners on youtube.com Username: Sixthdayofapril

Any and all comments are welcome.

sambone
11-30-2009, 07:58 PM
1st Entry

Monday Bench day with Jersey Iron at Jon Rocks.
Raw
BarX15
135X5
190x3
225x3
245x10

3board
275x5
295x5
315x5

Banded push downs
3x50

Banded Face Pulls
3x15

Really focusing on getting my raw bench up lately and putting some size on my upper body. It was a pretty mellow night with the guys, the weather seems to have everyone feeling alittle beat up. Myself included, but all in all everyone had a pretty goodnight.

platypus
11-30-2009, 08:07 PM
Good luck with your goals!

t gale
11-30-2009, 08:16 PM
Hey buddy, glad to see you finally started journal. Thank you for the kind words. Good job tonite. I see you achieving your goals in the near future.

sambone
11-30-2009, 08:26 PM
Good luck with your goals!

Thanks Platypus. I'm going to keep pushing untill I get there.


Hey buddy, glad to see you finally started journal. Thank you for the kind words. Good job tonite. I see you achieving your goals in the near future.

Thanks Tim, I can always count on you for some positivity!

Brian C
12-01-2009, 07:17 PM
Hey bud, great to see you with a journal now. Much good advice can be received here from some of the resident journal junkies. Great benching the other night. Ill see you next Monday.

sambone
12-01-2009, 07:22 PM
DE Squat and Deadlift Day Raw

Box Squat w/green bands
barx10
band on
barx5
135x5
225x3
225x3
245x2
265x2
265x2
295x2
295x2
315x2
315x2

Deadlift from floor with quaded mini's

135x5
225x3
275x2
275x2
315x2
315x2
315x2
315x2

Seated Close Grip Rows

5x8

Declined Sit Ups

45lbsx3x15


Solo mission at the gym tonight. Felt pretty crappy today, I'm battling a cold. Once I got in the gym I started to feel better, did a few sets and felt great. Squatted with the bands for the first time in a squat rack. It was alittle weird unracking it and having to walk it out but not bad after the first two sets or so. Looking forward to having tomorrow off from the gym and hopefully kicking this cold.

sambone
12-01-2009, 07:24 PM
Hey bud, great to see you with a journal now. Much good advice can be received here from some of the resident journal junkies. Great benching the other night. Ill see you next Monday.

What's up Brian? Thanks for stopping by my journal. Glad to hear you're making it back on monday. How's the training going?

Brian C
12-01-2009, 08:18 PM
Training is going pretty good. Ive been happy with it lately. Just wish I could get more sessions in with you guys. Responsibilities suck.. Great solo work today. Did you pull the quaded bands sumo or conv?

Barbaccio
12-01-2009, 08:27 PM
Nice work today Sammy! Sorry I couldn't get in there with ya but we had to sign the papers for the house and then I had to get some **** done. Looks like I might be missing the home inspection on Saturday since I'll be at the meet. Trying to get the day changed.....

sambone
12-02-2009, 06:56 AM
Training is going pretty good. Ive been happy with it lately. Just wish I could get more sessions in with you guys. Responsibilities suck.. Great solo work today. Did you pull the quaded bands sumo or conv?

We wish you could make it more too, you're a good guy to train with. I'll have to start checking out everyones logs to keep up with how you guys are doing. I pulled sumo today. Whenever I pull from the floor it's always sumo (except the rare conventional contest at the gym) but when I do rack pulls it's mostly conventional.


Nice work today Sammy! Sorry I couldn't get in there with ya but we had to sign the papers for the house and then I had to get some **** done. Looks like I might be missing the home inspection on Saturday since I'll be at the meet. Trying to get the day changed.....

Thanks Tone! Don't even worry about it, you had some real life **** to deal with. :boring: Honestly though, at the end of the day this lifting stuff is secondary, do what you got to do buddy. That home inspection is important. If you can't make it, Tim and I can definitely handle things at the meet. Izzy will be there too. The best thing I did when I bought my house was be there for the inspection. It's nice to see all the problems first hand and pick the brain of the inspector. He'll also tell you what problems are a bigger deals than others. I might make it in to watch Tim pull in his suit today, but if Becca comes home I won't be.

Coke
12-02-2009, 09:19 AM
Super 700 squat vid...you are working with a great crew!!

sambone
12-04-2009, 07:35 AM
Super 700 squat vid...you are working with a great crew!!

Thanks coke. These guys are awesome. Wouldn't trade them for anything. Well maybe a momma's cheesesteak, but that's it.

Went to the Doctors yesterday, I have some sort of virus. The Doctor seemed to be sicker then myself and pretty much just said "Take this and this, you'll be fine in a few days." Not much help. The meds she gave me flat out put me on my ass and I had to call out of the gym and work yesterday. Couldn't even come close to funtioning. Feeling better but alittle out of it today, I think it's from the antibotics. Going to go to the gym today, get in my briefs and do a DE box squat day w/ blue or green bands. All depends on what Tone and Tim want to do.

sambone
12-05-2009, 05:14 PM
Alittle late posting this but here we go. Had DGabe's (Dave) first meet saturday so we had to squat friday at a fitness center with no monolift. Yes I'm spoiled haha. Didn't get much squatting in because of that.

Friday Equipped Squat (Metal ace briefs)
Box Squats
barX5
135x5
225x5
315x3
405x3
495x2 (I had trouble walking the weight out decided to drop the weight) Squats went fine though.
455x3
455x3
455x3

DB Rows
50x45 Each arm

Seated Close grip rows

220x5x8

Back extentions/ghetto ghr

Blue bandx4x10

Abs Cable Crunchs

3x15

Had an okay day felt strong just uncomfortable walking weight out. I guess that's what happens when you only squat in a mono on your heavy days. Big congrats to Dave on his first meet. He killed it today.

DGabe24
12-05-2009, 05:29 PM
Haha you weren't lying! You do have a journal after all you bastard, but it's not the epic title it could have been lol

Thanks again big guy, can't say it enough.

sambone
12-07-2009, 07:20 AM
Haha you weren't lying! You do have a journal after all you bastard, but it's not the epic title it could have been lol

Thanks again big guy, can't say it enough.

I told you! Took me awhile but I finally came around. I should have gone with "Noone in the gym's got Sweigart like me!" but I figured I keep it modest for now. No problem shredder, glad to be there.

sambone
12-07-2009, 06:37 PM
Bench day

barX 10
135x5
225x3 (I was supposed to do 205, messed up here)
205x5
230x3
255x8

3boards
315x3
315x3
315x3

Push downs
3x25

Shoulder rehab stuff as we speak.

Called it a day my shoulder and elbow are acting up from the squat suit the other week. I'm having problems with the straps pulling them, causing quite a bit of pain. Hopefully I'll get it sorted out soon. Everyone did pretty good.

cvizzy
12-07-2009, 07:20 PM
Bench is lookin stronger Sam, keep up the hard work, take care of the shoulder/elbow.

sambone
12-08-2009, 11:20 AM
Thanks Vizzy. I'm trying my hardest to keep it healthy. It's getting alittle better each week but not much. Either way an improvement is an improvement.

sambone
12-09-2009, 06:13 PM
Felt really strong once I got going today. I had to cut myself off or I would have probably died in the gym today.:withstupi: I tried keeping everything on the faster side of things.

Raw Deadlift quaded monster minis DE

135x3
185x3
225x2
275x2
315x2
315x2
315x2
315x2

Monster minis were killer. I can really feel it in my upper back from lock out. Right before squatting I got an awesome text from my girl (Becca) which got me insanely motivated, she's the best. I'm really lucky to have someone who supports me so much with the things I love. Okay enough with the sappy ****, on to the squatting.

Raw Box Squats no bands this week
135x10
225x5
275x5
315x3
315x3
335x3
335x3
335x3
355x3
355x3

Box squats are feeling stronger every week. I'm really liking the routine I've got going on at the moment. I've never felt stronger. Hopefully this lasts.

Back extentions/GHR
Blue bandx3x10

Standing cable crunches
3x15

My squat and pull are really really feeling good. Hopefully I can keep this ball rolling and destroy **** in January.

Anyone have any methods on getting my shoulders more flexible? I'm starting to have an issue with getting under the bar for squats.

t gale
12-09-2009, 07:12 PM
Awesome work tonite sam. those pulls were nice tough but you looked strong. Keep it rolling buddy.

Brian C
12-09-2009, 09:03 PM
I want to know what she said to you...maybe you can whisper it to me next bench day and get my bench numbers up:p...JK bro. Great routine you got going. One of these days Ill get over there with you guys.

Barbaccio
12-10-2009, 04:31 AM
Boner,
Your pulls looked strong and fast tonight man! I'm suprised the plate stayed in place with that band tension! haha

sambone
12-10-2009, 07:26 AM
Awesome work tonite sam. those pulls were nice tough but you looked strong. Keep it rolling buddy.

I woke up this morning and realized I have a new stapel in my routine... Only Listen to Tim Gale once a month. My god the monster minis kicked my ass bad. I feel like I'mboarderline beat to death. I haven't felt this way in awhile, it's nice in a sick twisted kind of way. Thanks for the suggestion Tim.


I want to know what she said to you...maybe you can whisper it to me next bench day and get my bench numbers up:p...JK bro. Great routine you got going. One of these days Ill get over there with you guys.

Haha If I thought it would help I would. It was more or less who it came from then what was actually said. I'm loving it, I really feel confident in my training at the moment. Yeah Brian it would be great to have you come over and train. Whenever you feel like it give me a call 609-929-2523. I train mon,wed,thurs,sat.


Boner,
Your pulls looked strong and fast tonight man! I'm suprised the plate stayed in place with that band tension! haha

Ugh it was miserable. I don't know if you could tell by the "****s" and "holy ****s" that I was blurting out after each set as I hobbeled away. I had fun doing them last night but this morning I'm really feeling it, glutes/hips/hams/hands/forearms are all fried even my upper traps. Definitely only doing the monster minis once a month.

sambone
12-10-2009, 06:19 PM
12-10-09

Floor Presses
135x5
185x5
225x5
245x3
245x3
245x3
255x3
255x3
265x3
265x3

Incline bench
135x5
185x8
185x6
185x6

Side Raises
20x5x8

Front Raises
25x5x8

Push Downs
85x2x8
100x3x8

Seated Close Grip Rows
200x5x8

Standing Cable Crunches
3x15

Had a good day, blew my load on the floor presses... Alot of volume. Didn't have much left in me for incline presses. Tim and Tone had a good day. Felt like everyones back on the ball. Felt strong once again but really slow on the floor presses, going to keep up with them every other week till I start to feel faster. I can really see these helping my bench.

t gale
12-10-2009, 06:56 PM
Good job Sam. Your bench is coming along nicely. Also loved that dinner i was so jealous.

Coke
12-10-2009, 07:20 PM
Been stepping to it the past few days, looks damn good too.

sambone
12-10-2009, 07:24 PM
Good job Sam. Your bench is coming along nicely. Also loved that dinner i was so jealous.

Thanks Tim, I feel it coming along. I think I've finally got it figured out, at least for the moment. The dinner was awesome I'll probably repeat it tomorrow for breakfast and lunch.

sambone
12-10-2009, 07:29 PM
Been stepping to it the past few days, looks damn good too.

That's Cocoa, really motivated lately. I have some serious goals that I need to erase off the to do list before they drive me crazy.

cvizzy
12-10-2009, 09:58 PM
Good **** sambone, looking forward to Saturday.

Barbaccio
12-11-2009, 04:32 AM
Yeah yeah, we all know the training was phenomenal. The dinner was what topped it off. Post that pic up here. I'm still salivating over that.

sambone
12-11-2009, 08:05 AM
Good **** sambone, looking forward to Saturday.

Me too.... Kinda, haha. My hams, hips and glutes are alittle tired still.


Yeah yeah, we all know the training was phenomenal. The dinner was what topped it off. Post that pic up here. I'm still salivating over that.

haha I'm feeling awesome so I'm going to keep raving about it OKAY! haha You asked for a pic here it is...

5whole eggs 1egg white (watching my weight here) :moon:
10-12oz steak
1 whole wheat bagel
1lb. whole wheat pasta and red sauce

This was Fu(king delicious. Putting this meal on repeat untill supplies run out.

http://i27.photobucket.com/albums/c166/sam6_/dinner.jpg

Brian C
12-11-2009, 08:33 AM
Oh my fukin god that looks good! Carbs FTW. I just got done eating and am already salivating

sambone
12-11-2009, 09:26 AM
Oh my fukin god that looks good! Carbs FTW. I just got done eating and am already salivating

The bagel was good, but to be honest I wasn't going to eat one untill I looked in the toaster and there it was already toasted and ready to go. I must have left it in there at lunch time. Nice surprise to say the least.

sambone
12-12-2009, 12:44 PM
12-12-09

Box Squats with blue band (metal ace briefs)
135x5
225x5
275x3
315x2
315x2
375x2
375x2
405x1 (huge pr should have done another)
405x2
405x2

Deadlifts w/monster minis
135x5
225x3
315x3
405x1
405x1
495x0 Missed at lock out hips were fried from wednesday still I decided to call it a day with deads.

GHR red mini and blue mini
4x10

Ukranians (I totally forget the amount of weight used)
4x15

Had a good day squatting. Glad Dave and Vizzy got to make it out. Can't wait to see their progress in the future.

DGabe24
12-12-2009, 01:05 PM
You beasted it today man, great work. Was definitely a good time, hopin to get down there soon again. Everyone hit it hard today.

t gale
12-12-2009, 02:46 PM
Great job. huge pr. Way to throw around big weights Sam. Elite is right around the corner my friend. nice volume today also.

Brian C
12-12-2009, 04:22 PM
Killin it bro. Great day all around

Coke
12-12-2009, 07:08 PM
Super session Sam.

akwcu
12-12-2009, 09:03 PM
i have a log here now like u suggested cause marty shut his site down like a ****ing fatass

sambone
12-13-2009, 11:06 AM
You beasted it today man, great work. Was definitely a good time, hopin to get down there soon again. Everyone hit it hard today.

Thanks Dave, it was a good day lifting.


Great job. huge pr. Way to throw around big weights Sam. Elite is right around the corner my friend. nice volume today also.

You too Tim. You're looking solid and straight killing it.


Killin it bro. Great day all around

Thanks Brian. When we getting you down to come squat?


Super session Sam.

Thanks Cocoa!


i have a log here now like u suggested cause marty shut his site down like a ****ing fatass

hahah good ***** I'll be sure to check out your insane amounts of volume. What site did Marty have?

Brian C
12-13-2009, 02:30 PM
I think I'm going to do Newark raw so hopefully I get down there with you guys in the next couple weeks.

sambone
12-13-2009, 07:53 PM
I think I'm going to do Newark raw so hopefully I get down there with you guys in the next couple weeks.

Awesome man, what are you trying to total? I'll be doing that meet. I'm not sure if anyone else is though.

Brian C
12-14-2009, 10:17 AM
I'm thinking around 1330-1350 as of now. Could be a little more come the meet.

t gale
12-14-2009, 07:39 PM
Nice job tonight. way to kill it. looked strong.

sambone
12-14-2009, 07:41 PM
12-14-09

Bench Raw
barX12
135x8
205x5
235x3
260x7

Reverse Average Green Band
Shirt On
495x3 2board
545x3 3board
585x3 3board

Push Downs
2x20
2x15

Banded Face Pulls
3x20

First Night back in the shirt since the meet, and holy **** did it suck. Felt strong but felt like hell. Only have a few weeks before my meet so I need to get back in the groove and see where I'm at. As for the crew goes, everyone pushed tonight and just flat out had some fun. Hopefully we all keep up with the momentum.

DGabe24
12-14-2009, 08:23 PM
Definitely back to the Sam I'm used to tonight man. Lotta heavy pressing and focus. Some good times tonight lol

Barbaccio
12-14-2009, 08:48 PM
Floor presses are helping you big time with the power and speed off your chest. You looked good tonight. Most improvement I've seen you make since you started.

sambone
12-16-2009, 05:37 PM
Definitely back to the Sam I'm used to tonight man. Lotta heavy pressing and focus. Some good times tonight lol

Haha Volume Volume Volume.


Floor presses are helping you big time with the power and speed off your chest. You looked good tonight. Most improvement I've seen you make since you started.

I feel great. I might start doing them every week for the next 3 weeks untill I taper off the volume for the meet.

sambone
12-16-2009, 05:51 PM
12-16-09

Deadlifts Sumo(Raw)
135x10
225x5
315x5
405x5
475x5
500x5

Close(er) Stance Box Squats (Raw)
135x8
225x5
275x5
315x5
315x5
315x5

Back Extention/GHR
Blue band/Red Mini
2x8
1x6

Kroc Rows
50x40 each arm

Seated Close Grip Rows
5x8

Don't feel like I have alot of energy lately but things are moving along and I'm hitting PR's. Going to keep up with the Volume untill the new year and then taper off till the meet. Then I'll just focus on getting in my gear days. My weight has been dropping lately, I think it might have to do with the higher volume. I've been waking up around 214lbs. which is where I was right before my last raw meet at 198lbs. Not sure if I feel like cutting the weight or not, who knows? Advice/opinions anyone?

Brian C
12-16-2009, 06:58 PM
Im around 212 at wake up lately. I think I might just go with 220 for this meet instead of cutting. Wish I knew you were pulling today. I wouldve came over and joined you. I thought everyone trained yesterday instead. Nice numbers today too,especially when not feeling 100%.

t gale
12-16-2009, 07:07 PM
Great work Sam. awesome pull. as far as advice, if gear fits you ok where you are now. go 198 and bloat back up meet day. or have fun and stop eating so healthy. haha

DGabe24
12-16-2009, 07:13 PM
Well with Chris' final and your work, the lifts didnt quite match up, but was good to see ya before the holidays big guy. Looked tired, no offense, but seemed like the stress and everything kinda caught up. Lifted hard, now get your rest.


PS - I think you could do the cut to 198, and bring an extra bag of beef jerky to take care of any problems gaining your water weight back lol

Barbaccio
12-16-2009, 08:17 PM
Your 475's and 500x5 were easy as hell today. You do look stressed to sh1t but you had a ton of strength in you today. Even the box squats looked strong. Impressive! You coming tomorrow for upper accessory?

cvizzy
12-16-2009, 08:37 PM
You should have specified you were in socks, NO shoes haha, good pulls man, wish we'd gotten to work together but I'm looking forward to saturday. good work Sambone

Clorinator
12-16-2009, 09:47 PM
Good Job Sam Man. Getting stronger all the time.

sambone
12-16-2009, 09:58 PM
You should have specified you were in socks, NO shoes haha, good pulls man, wish we'd gotten to work together but I'm looking forward to saturday. good work Sambone

True I could have probably pulled more with better ankle support. No worries, we always have saturday Vizzy.


Your 475's and 500x5 were easy as hell today. You do look stressed to sh1t but you had a ton of strength in you today. Even the box squats looked strong. Impressive! You coming tomorrow for upper accessory?

Thanks Tone. They didn't feel easy that's for sure. Hopefully I'll get used to pulling full range in the next week or two and add some weight to those sets. Boxs squats felt like hell but easy... idk what's going on haha. I guess when you're weak, you're strong, and when you're strong, you're weak. Yup I'll be there going to do some floor press', tri accessory, hit my lats, and do some light shoulder work/rehab stuff.


Well with Chris' final and your work, the lifts didnt quite match up, but was good to see ya before the holidays big guy. Looked tired, no offense, but seemed like the stress and everything kinda caught up. Lifted hard, now get your rest.


PS - I think you could do the cut to 198, and bring an extra bag of beef jerky to take care of any problems gaining your water weight back lol

Yeah I'm alittle run down. The fact I haven't been able to sleep much isn't helping that's for sure. Once this up coming week is over I'll have a few days off to relax and get myself back together. I feel like I've been on auto-pilot the past couple days. I guess I'll see where my weight goes after the holidays and make my decision then. See you in a few weeks.


Great work Sam. awesome pull. as far as advice, if gear fits you ok where you are now. go 198 and bloat back up meet day. or have fun and stop eating so healthy. haha

Thanks Timmy. We'll see about the gear, my new suit comes any day now from Ken Anderson, that should fit fine and my briefs are still tight. My shirt felt alittle loose the other day, usually it's a fight to get in and this time I slipped in with little trouble.


Im around 212 at wake up lately. I think I might just go with 220 for this meet instead of cutting. Wish I knew you were pulling today. I wouldve came over and joined you. I thought everyone trained yesterday instead. Nice numbers today too,especially when not feeling 100%.

I hate cutting for meets but I can't justify not doing it for some reason. It's kinda instilled in my brain from B.J.J. a few years back. If you ever want to come train just give me a call and see if I'm around. I'm pretty sure I dropped my number to you in your log but if not let me know and I'll get it to you. Thanks man, can't wait to get some rest next week. I've got 2, 4day weekends coming up which are much needed.

sambone
12-16-2009, 10:29 PM
Good Job Sam Man. Getting stronger all the time.

Thanks Ryan, glad you made it to WBB. I must have missed your post when I was responding to everyone. Making it out on Saturday?

Clorinator
12-16-2009, 10:33 PM
Thanks Ryan, glad you made it to WBB. I must have missed your post when I was responding to everyone. Making it out on Saturday?

I'll definitely be there.

sambone
12-17-2009, 10:34 AM
I'll definitely be there.

Good stuff. See you then.

sambone
12-17-2009, 06:53 PM
12-17-09

Floor Press
135x5
185x5
225x3
255x3
275x1
275x1
275x1
275x1

Bench DE
4x185x5

Front Raises
5x25x8

Side Raises
5x20x8

FacePulls
5x10

Pushdowns
5x8

Volgoph (sp?) Rows
5x8

Good day. Not much more else to say. Hips and back are sore as ****. Hopefully I'll recover in time for saturday. Looks like I might push my meet back to Feb. 21st. There's a closer meet and it'll give me more time to break in my new suit.

Coke
12-18-2009, 02:31 AM
Relentless with the floor press singles, nice job throughout.

sambone
12-19-2009, 11:12 AM
Relentless with the floor press singles, nice job throughout.

Thanks Cocoa, I was feeling pretty good and couldn't justify stopping.

sambone
12-19-2009, 11:19 AM
Box Squats w/ Blue Band
Metal Ace briefs on.
barX5
135x5
225x3
315x2
315x2
315x2
365x2
365x2
365x2

Deadlift DE
315x10x1
315x10

Standing Cable Crunches
3x15

Made the trek out to maryland to train with the Dynamo crew. Roads were ****ty, alot of guys couldn't make it due to the snow. I stayed at my girlfriends aunts house so I had a much shorter drive then usual. Felt okay today, back is pretty tight so I kept it short but sweet.

Brian C
12-19-2009, 03:51 PM
Great work bro, your a trooper. Snow is kikn everones ass

sambone
12-19-2009, 04:28 PM
Great work bro, your a trooper. Snow is kikn everones ass

Thanks bud. I already have to miss Monday, so there was no way I could let myself miss today. Roads were no joke though.

sambone
12-22-2009, 09:02 PM
Deadlifts
135x5
225x5
315x3
405x3
475x3
505x2 (felt like **** Called it a day)

Box Squats (raw)
225x5
315x3
365x2
365x2
385x1 (missed the 2nd fell back)
385x2
385x2

Back extentions/GHR
Heavy Blue Band
3x12

Kroc DB Rows
50x30 (each arm)
50x30 (each arm)

Seated CG Rows
5x8

Seated Pulldowns
3x10

V Rows
5x8

Decline Sit Ups
30x4x10
45x2x10

Side bend
80x1x10
95x2x10

Felt like hell today. Joints are a mess, I've had no healthy fats in almost a week and been eating tons of cookies. No ones fault but my own. 3-5 hours tops the past few days, poor diet and lots of snow shoveling. I've got 2, 4 day weekends coming up and plan on catching up on some sleep and my diet. The guys did good today, Tim killed it with a raw 500x2 squat.

Coke
12-22-2009, 11:54 PM
Impressive session all around man.

Barbaccio
12-23-2009, 05:47 AM
It is so much fun to watch your strength grow daily Sammy. You're in a really good place growth and strength wise right now. That 500 looked easy as hell last night. I think 2010 is gonna be a huge year for you.

sambone
12-23-2009, 06:49 AM
Impressive session all around man.

Thanks Cocoa. I can always count on you for a positive word or two.


It is so much fun to watch your strength grow daily Sammy. You're in a really good place growth and strength wise right now. That 500 looked easy as hell last night. I think 2010 is gonna be a huge year for you.

Thanks Tone. I guess I have to be happy with my day yesterday but it wasn't what I wanted. I can't wait untill I'm feeling good and see what happens but like they say "when you're strong you're weak and when you're weak you're strong."

DGabe24
12-23-2009, 12:59 PM
Pretty damn strong for a day you weren't really feeling it. Enjoy those 4 day weekends kid, you've definitely put your dues in the last few months..time to relax and take a breath. Get everything in line again, and then go back at it.


Edit: I have your singlet washed and folded here, in case you were wondering about it. Whens your next meet again??

Brian C
12-24-2009, 08:55 AM
Merry Christmas bro and look forward to the New Year of training with you guys.

sambone
12-24-2009, 03:02 PM
Pretty damn strong for a day you weren't really feeling it. Enjoy those 4 day weekends kid, you've definitely put your dues in the last few months..time to relax and take a breath. Get everything in line again, and then go back at it.


Edit: I have your singlet washed and folded here, in case you were wondering about it. Whens your next meet again??

Thanks Dave. Definitely going to try my hardest to relax, I'm not off to a good start. My next meet isn't untill Jan. 30th maybe even later on in Feb. sometime.


Merry Christmas bro and look forward to the New Year of training with you guys.

Merry Christmas to you too Brian. Hope you have a fun and safe holiday. Can't wait to have you back.

sambone
12-24-2009, 03:09 PM
12-24-09

Bench (raw)

BarXmillion
135x10
185x5
225x5
275x3
300x1
300x1
300x1

Floor Press
135x5
225x3
245x3
245x3
245x3

Sabastians
80x5x8

Side raises
25x5x8

Facepulls
5x8

I think that was it for today. Might be leaving something out, I forgot to punch everything in my phone today. I was a little pre-occupied mentally today. Had fun with chris. He had a good day too, fixed his box squats today and he looked solid.

I hope everyone has a Merry Chirstmas (or whatever you celebrate) and a happy new year. Eat like kings and don't forget to relax. Be safe, and watch out for the nuts driving on the roads. Hope Santa brings everyone bench shirts, squat suits, bands and chains. Oh and a mono lift would be nice ;-)

t gale
12-24-2009, 08:27 PM
Great fu(king day Sam. handling 300 for 3 sets very impressive. You're really killing it lately. Can't wait to see your next meet. happy holidays bro.

Barbaccio
12-24-2009, 08:30 PM
Holy **** dude?!?! 300 for 3 singles? Those floor presses are helping your bench BIG TIME. Great job dude! Your total is going to fly up!

sambone
12-25-2009, 10:59 AM
Great fu(king day Sam. handling 300 for 3 sets very impressive. You're really killing it lately. Can't wait to see your next meet. happy holidays bro.

Thanks Tim, I miss you big guy. Happy Holidays to you and the family.


Holy **** dude?!?! 300 for 3 singles? Those floor presses are helping your bench BIG TIME. Great job dude! Your total is going to fly up!

I had it set in my mind that I wanted to do that yesterday, and Chris kept me going. I'm actually starting to enjoy bench days. Merry Christmas Tone, tell Eddy, and Jilly I said the same. Can't wait to get back to normal and train together. I actually miss you guys. See you tomorrow!

sambone
12-26-2009, 12:50 PM
12-26-09

Free Squat
Metal Briefs and Boss Suit
135x5
225x5
315x3
405x2
495x1
545x1
Straps up
585x1
Knee wraps
655x1
655x1
705x1

Deadlift from mid shin
225x3
315x3
405x1
495x1
545x1
585x0 (missed at top)

Standing Cable Crunches
4x15

Trained at Dynamo today, had alot of fun and hit a PR in the new suit. Weight felt insanely heavy on my back, need a few more weeks of loading up my CNS to get used to the weight. Good day all around, besides the mess of a weather and the long drive home.

t gale
12-26-2009, 01:00 PM
Great work Sam. Was that in the new boss?how's it fit? I really missed training today. Can't wait to get back at it.

Coke
12-26-2009, 04:08 PM
Awesome workout man!!

sambone
12-27-2009, 01:48 PM
Great work Sam. Was that in the new boss?how's it fit? I really missed training today. Can't wait to get back at it.

Thanks Tim. Yup that was in the new boss. It fits pretty good, it could be tighter but it'll fit great once I get my weight back up to 230. Can't wait to have you back next week.


Awesome workout man!!

Thanks Cocoa. Pr's feel awesome!

Beaker
12-28-2009, 07:17 PM
sam you have such great dead/squat sets, i might want to try adding some of your routine for after my 5-3-1 sets.

sambone
12-28-2009, 08:23 PM
sam you have such great dead/squat sets, i might want to try adding some of your routine for after my 5-3-1 sets.

Thanks Beaker. Let me know what you're thinking about doing, I might be able to help you out.

t gale
12-28-2009, 08:25 PM
What's wrong?Can't remember what you did. looked strong for being so skinny again. Do you even eat?haha. good stuff buddy. See you wednesday.
P.S. your the greatest squat?dead around buddy. will you teach me too. Haha:hello:

sambone
12-28-2009, 08:30 PM
12-28-09

Bench
BarXamilli
135x5
185x3
225x3
275x1
Shirt on
2board
405x2
2board
425x3
2board
455x2
455x1

3board Raw
315x5
4board
315x9

Standing BB Rows
225x12
275x5x8

Band Pushdowns
1x20
2x15

Rolling thunder (Grip work)
135x1min (each hand)
180x5sec too heavy
160x10sec
160x10sec

Eh tonight was okay. First time doing Rolling Thunders, so I messed with the weight alittle to figure out what was right for me. I really liked them though. Felt like I was alittle all over the place. I have alot bugging me lately, but it'll all be over in a week and a half. Everyone looked good, happy to have these guys.

Coke
12-28-2009, 10:01 PM
Effort is super Sam.

sambone
12-30-2009, 06:18 PM
Effort is super Sam.

Thanks man, I think it's time to cut back on the volume for a few weeks. Starting to feel alittle beat up.

sambone
12-30-2009, 06:28 PM
12-30-09

Deadlift DE (raw)

135x2x5
225x2x3
315x2x3
365x2x3
405x5x2

Back Extention/ GHR
Heavy Blue band
3x10

kroc rows
50x2x25

Chest Supported rows
6platesx3x10

Decline Sit ups
45x3x10

Side Crunches
95x3x10 (each side)

Felt okay today, got done in alittle less then an hour. Decided to rotate my raw squat and raw deadlift day every other week. I just can't handle pulling and squatting 2 times every week for long before it takes its toll. Especially on my hips. Afterwards Tim and I helped Tone move a mattress and box spring into his new house, so big congrats to him. The place is really nice.

Brian C
12-30-2009, 09:16 PM
Good decision on swapping DLs and Squats every other week. Im about to do the same. Last week my hips just quit on me I felt so beat up.

sambone
12-31-2009, 07:37 AM
Good decision on swapping DLs and Squats every other week. Im about to do the same. Last week my hips just quit on me I felt so beat up.

Yup I'm already feeling better today. I'm going to Pull 2 times this week and squat once, then squat twice and pull once next week. I'll keep that rotation up for awhile and see how it feels.

Brian C
12-31-2009, 10:40 AM
Happy New Year to you too bro

sambone
01-02-2010, 12:57 PM
1-2-10
Equipped Squat day
Metal Briefs on
barx5
135x5
255x3
345x2
Boss Suit on
455x2
545x1
Straps up
635x1
Reverse Mini Black (90lbs off at the bottom nothing at the top)
685x1
725x1
745x1

Deadlift off 4' blocks Conventional (raw)
135x5
225x5
315x5
365x3
415x5
415x5

GHR Blue&Red Minis
3x10

Stand Cable Crunches
3x10

Good Day, felt like I did some work. Everyone did good, I'm super tired and ready for a nap.

Clorinator
01-02-2010, 03:25 PM
Nice day Sam. I didn't see the pulls, but the squatting was choice. 745 was just about the perfect weight for your last set.

Coke
01-03-2010, 12:39 AM
Looking very impressive, especially the squats.

t gale
01-03-2010, 10:26 AM
Great day Sammy. Squats looked good as well as pulls. see you this week. Hope you're feeling better than I am.

sambone
01-04-2010, 08:44 PM
Nice day Sam. I didn't see the pulls, but the squatting was choice. 745 was just about the perfect weight for your last set.

Thanks ry guy. The pulls were nothing to write home about. I don't know if I had 5 more lbs. more in me on that squat.


Looking very impressive, especially the squats.

Thanks bud!


Great day Sammy. Squats looked good as well as pulls. see you this week. Hope you're feeling better than I am.

Thanks Tim. I felt pretty okay the next day.

sambone
01-04-2010, 08:51 PM
Equipped Bench day
135x10
185x5
235x3
275x3
3boardx315x2
Shirt on
405x2
455x1
1boardx455x2
2boardx475x1
3boardx495x1

Raw 3board
335x5 (tris were shot called benching there)

Standing BB Rows
225x10
275x8
275x8
275x8

Banded Pushdowns
3x20

I felt good tonight. Everyone did a great job. Looking forward to getting preped for my meet.

Brian C
01-04-2010, 09:00 PM
Bench is coming along great Sam. Good session

sambone
01-06-2010, 11:19 AM
Bench is coming along great Sam. Good session

Thanks Bri. Hopefully it'll keep on trucking.

sambone
01-07-2010, 08:32 AM
1-6-10

Squat Raw
135x8
135x5
225x5
275x3
315x3
365x3x3

Goodmornings
135x8
225x3x5

Leg Press High Foot Placement (plates per side x Reps)
1x10
2x10
3x10
4x10
5x10
6x10
7x10
8x10

Pullthroughs W/ Red and blue minis
5x12

Pretty good day. First time raw free squatting in about 7 weeks. Definitely need to do them more often I'm feeling really weak out of the hole.

Coke
01-07-2010, 10:03 AM
Nice job with the raw squats and all bro.

sambone
01-11-2010, 07:45 PM
Thanks man. I need to keep up on them.

1-11-10

Bench
BarXamillion
135x8
225x5
275x1
305x1 (pr)
Shirt on
2boardx405x3
1boardx405x2
425x2
425x1
425x1
425x1
455x0 (missed at the top)

Band Pushdowns
3x20

Good day today. I tried out an Overkill shirt on that was alittle big on me, slipped myself in, in about 10seconds. I really really liked the shirt, the material felt like a cross between the rage and sdp (softer then a rage but stiffer then a phenom). It didn't really feel like either though. Sometime around april I'm going to get one made that fits me.

Brian C
01-12-2010, 11:10 AM
Awesome on the PR Sam, congrats dude.

sambone
01-13-2010, 05:22 PM
Awesome on the PR Sam, congrats dude.

Thanks Brian. When you coming to train?

sambone
01-13-2010, 05:26 PM
1-13-10

Deadlifts
135x7
225x5
315x3
405x3
455x3
495x3
495x3

GoodMornings
135x8
185x5
225x3x5

Back Extention/ghr
Heavy Blue Bandx3x8

Leg Press
4platesx5x10

Hamstring Curls
3x12

For the first time in weeks my hips didn't hurt. I absolutely love the way that felt. The culprit seemed to be squatting and pulling twice a week. Now I'm rotating which one I'm going to do twice that week. Made a big difference. knees have been sore but the light leg presses are getting the blood flowing and making things better.

Brian C
01-13-2010, 10:40 PM
Thanks Brian. When you coming to train?

I should finally be able to make it this Monday. Things have been just off the hook through the holidays till now.

sambone
01-14-2010, 10:27 PM
1-14-10

Floor Presses
135x8
225x3
245x3
265x3
265x3
265x2

Standing Military Press
barx10
95x5
135x3x5

Front, Side, Rear Delt Raises (supersetted)
5x8

Vol Rows
3x10

Seated Close Grip Rows
3x10
1x12
1x15

Had a good workout with Chris and Mike today. Did my first ever standing military press. Just as hard as I was expecting. I think these are going to continue to be a part of my routine from here on out, or untill my shoulders tell me to cut it out.

Brian C
01-15-2010, 09:05 AM
Good deal adding standing OHPs. I think they help me alot.

Coke
01-15-2010, 08:56 PM
Sessions are looking fine man.

sambone
01-16-2010, 12:39 PM
1-16-10

Box squats W/ Blue Bands (Metal Briefs)
barX5
135x3
225x3
315x2
315x2
365x2
365x0 (sat too far back and couldn't recover)
365x2
405x2
405x2
405x2
405x2

Deadlifts
Metalbriefs
135x8
225x5
275x3
315x3
315x3
405x3
455x1
495x1
Boss suit on
585x1
585x1

Standing Cable Crunches
3x10

GHR
2Red Minis and 1 Blue mini
3x10

Had a pretty good day, felt like I was handling the 405 alot easier then before. I tried pulling in the suit and briefs for the first time and really didn't like it. Next week I'm going to pull in just the suit and see how it compares. I had way to much trouble getting to the bar and felt like I couldn't sit enough. I think I'll have better results in just the suit with the straps cranked tighter, like I used too. New meet date is Feb. 20th 2010. Here I come Elite! I'll be coming out with my guns blazing. :outnumber:

sambone
01-18-2010, 07:28 PM
1-18-10

Equipped Bench
135x8
225x5
275x3
1board
315x1
Shirt On
2board on all shirted sets
405x3
455x1
475x1
500x0 (don't know what happened here but I only got it an inch off my chest)
500x1 15lb pr (much better, regrouped my thoughts messed with the shirt a bit and nailed it)

3board raw
335x4
3board with doubled purple minis
225x9
225x5

Banded Push downs
2x20

Banded Facepulls
3x20

Great night, starting to feel good in the shirt again, hopefully next week I can handle close to the same weight but to a lower board. Everyone looked strong. We had a few of the guys back now that the holidays are over and the atmosphere was great. Can't wait to see what the next few weeks bring.

t gale
01-18-2010, 08:08 PM
Great push tonite Sam. Looked really good. Your strength is through the roof right now. Can't wait to see you at the meet.

Barbaccio
01-19-2010, 05:39 AM
Yeah you were on tonight man. Looked really strong. Good to see your bench finally start to move a bit. Floor presses did you some good!

Brian C
01-19-2010, 11:20 AM
Great benching Sam! you'll own 500 in no time

sambone
01-20-2010, 05:08 PM
Great push tonite Sam. Looked really good. Your strength is through the roof right now. Can't wait to see you at the meet.

Thanks Tim, same to you. You're killing it. Only a few more weeks till meet day!


Yeah you were on tonight man. Looked really strong. Good to see your bench finally start to move a bit. Floor presses did you some good!

Thanks Tone, they sure did. I'll have to keep them up. Me too can't wait to see how things come along in the next few weeks.


Great benching Sam! you'll own 500 in no time

Thanks Bri. I'm gonna crush it feb 20th!

sambone
01-20-2010, 05:13 PM
1-20-10

Squat Raw
135x8
225x5
315x3
365x4x3

Back Extentions Heavy Blue Band
3x12

Decline sit ups (super setted these with the side crunches)
45x3x12

Side Crunches
100x3x10

Time to cut back on the volume and focus on the main movements. This will be my last week raw squatting untill after my meet. I'm now 4ish weeks out from my meet on Feb. 20th. My weight is pretty good, I could actually afford to gain a few pounds if I can. Hopefully with the cut back in volume I'll pork up 5lbs and have a nice easy cut to 220lbs.

sambone
01-21-2010, 07:02 PM
1-21-10

Standing Military Press
BarXamillion
95x10
140x3
155x3x3

Front, Side, & Rear Delts (supersets)
20x5x8

V-Rows
3x10

Pull Ups
3x5bw

Wow pull ups after all that sucked. That's all.

Coke
01-22-2010, 12:05 AM
Good job for both days Sam.

sambone
01-23-2010, 02:38 PM
1-23-10

Equipped Squat
Metal Briefs On
BarX???
135x8
225x3
305x3
Boss Suit On Straps down
345x2
435x2
525x1
Straps Up
615x1
665x1
705x1 Inch High
705x1 PR W/O wraps
755x1 Miss (Didn't tighten my straps. Mistake made, lesson learned)

Deadlifts w/ Boss Suit
315x1
405x1
Straps up
495x1
585x1
635x1 PR
675x0 (My fingers caught my leg at the top and pulled my hand open)

Great day today. I learned a few things today about my set up that are key and will help a ton for my meet. Really glad I figured them out now and not come meet time. Can't wait for Feb. 20th.

t gale
01-23-2010, 03:10 PM
Great job today Sam. Looked strong, you'll be fine come meet day. Just take access days down a notch til meet, and you'll reach all your goals for this meet.

Coke
01-24-2010, 12:16 AM
Killer squats and deads dude.

Brian C
01-24-2010, 10:03 AM
Dude, you are really killing this sh1t. I cant wait to see what you do at the meet. Im going to take off if I can for it and be your guys bitch runner again since my pansy ass aint competing yet haha.

sambone
01-25-2010, 11:27 AM
Great job today Sam. Looked strong, you'll be fine come meet day. Just take access days down a notch til meet, and you'll reach all your goals for this meet.

Thanks Tim, I'm not even going into the gym on thursday from here on out. Cutting back to 3 days and 1 of the days is going to be rehab/light upper accessory just to keep the blood flowing to all the joints.


Killer squats and deads dude.

Thanks my man.


Dude, you are really killing this sh1t. I cant wait to see what you do at the meet. Im going to take off if I can for it and be your guys bitch runner again since my pansy ass aint competing yet haha.

That would be awesome, we sure could use the help. I think it's just Tim, Tone and I going up. Both Tim and I are competing, so Tones going to have his hands full dealing with us.

sambone
01-25-2010, 07:56 PM
1-25-10

Equipped Bench
Barxalot
135x8
225x3
275x2
3board
315x1
Shirt On
2board
425x3
Full Range
425x1
455x1
455x0 ahhhh!

Banded Push downs
3x25

Rolling Thunders (grip work)
Warm up
135x2x10seconds (each hand)
160x2x10seconds (each hand)

Ehhh it was an okay day. I think it's time for a new shirt but with the meet only 4 weeks away I just gotta suck it up and see what happens. I'm the 3rd owner and it's my second meet in it. Oh well enough excuses.

Coke
01-26-2010, 10:29 AM
Bench is outstanding guy.

DGabe24
01-28-2010, 01:28 PM
Keep at it man, once that meet comes you'll flip the switch and hit the numbers you want. Elite is yours for the taking.

sambone
01-31-2010, 03:03 PM
Keep at it man, once that meet comes you'll flip the switch and hit the numbers you want. Elite is yours for the taking.

We'll see, the rest will do me good.

sambone
01-31-2010, 03:24 PM
1-30-10

I've been taking it easy for most of the week except my main days. So I won't be updating as often as I usually do.

Equipped Deadlift
135x5
225x5
315x3
Suit On
405x1
495x1
Straps Up
585x1
635x1
675x2x0 wtf?

Equipped Box Squat w/Blue bands down
Metal Briefs On
135x3
225x3
315x2
365x2
385x2x3
315x6

Romainian Deadlifts
225x3
315x3
365x2x3
405x2x5

Had an alright day. I ripped my hand open pretty good on the deadlifts, so I'm worried it won't heal in time for my meet. Either way I won't let it effect me. My deadlift were alittle off. I smoked 635 didn't even feel heavy, then I make a 40lb jump and i missed at the top twice. Oh well the only day that matters is meet day, and I'm trying to convince myself of that.

Brian C
01-31-2010, 07:34 PM
Awesome day none the less dude. Super glue will fix it right up

t gale
01-31-2010, 08:46 PM
Relax Sam you'll be fine come meet day. You're looking really strong and haven't even peeked yet, or rested. Aren't you the one who says when your weak your strongest.

sambone
02-01-2010, 07:25 AM
Awesome day none the less dude. Super glue will fix it right up

Thanks Bri. That's what I'm thinking, that and alittle adrenaline and I'll be good to go.


Relax Sam you'll be fine come meet day. You're looking really strong and haven't even peeked yet, or rested. Aren't you the one who says when your weak your strongest.

Thanks Tim. You know how it goes, this is where I start to get crazy. I find myself dazing out, when I come to my hearts racing, I'm out of breath and I'm all amped up from thinking about the meet. I'm going to try and get a solid 8 hours of sleep each night from here on out and keep my mind busy with other things.

sambone
02-01-2010, 07:57 PM
2-1-10

Equipped Bench
BarXalot
135x8
225x3
275x1
3board
315x1
Shirt On
2board
405x1
Full Range
455x1
455x0

Banded Facepulls
???
Banded Pushdowns
???
4 Board
315x5
3 Board
275x5
275x8

After sitting down and looking back a tonight, I'm pleased with how my training has been going. I've been alittle bit of a mess in my head lately, worrying about where am at in my training for this meet. I recapped to right before my last meet, and it's made me feel alot better. Here's how the recap of the weeks leading up to my last meet went...
Bench- 3 weeks out I hit a slow 455 at the body weight of 232lbs. when my shirt was super tight and fought to get in it. I'm now getting myself into my shirt and I'm waking up at 214-216lbs. So I'm equally as strong now but at a lighter weight. So after I add some sodium and alot of water weight I should crush my best bench at 465lbs.

Squat- My best leading up to my last meet was 655lbs. in knee wraps. I went 700lbs at my meet. Now at the lighter body weight I've been hitting a consistent 705lbs. no wraps.

Deadlift- I hit a slow ****ty 605lbs leading up to my last meet. I went 615lbs. in that meet and just missed a 660 pull by falling on my ass. Now I've been hitting 635 fast and consistent week in and week out.

So all in all after a near panic attack on my ride home, I'm OKAY with everything and I'm happy and excited as can be to get to this meet and do well. Elite is mine and then some more.

Thanks for the catch tonight guys. Everytime I dump and you guys catch it, it makes me more confident to get under the bar. I never have to worry and that is HUGE.

Brian C
02-01-2010, 08:14 PM
Im glad your feeling better about your training. Your numbers are really impressive bro. Your squat is just killer. Im able to take off for the meet, so if Tone doesnt hate me by now Im coming up to help you guys out. Elite is yours.

sambone
02-03-2010, 08:20 PM
2-3-10

Just went in today to get the blood flowing to the lower body.

Hamstring Curls
3x20

Leg extentions
3x20

Leg press
2plates per side
4x20

Decline Sit Ups
2x15

That's it for today. I have my last big squat day before the meet saturday.

cvizzy
02-03-2010, 09:54 PM
I miss coming to train with you guys, thats for sure... I really hope I can make it up for your meet man, I wanna see you crush elite!

sambone
02-04-2010, 07:26 AM
Viz I can't explain how awesome it would be to have you guys there. There's a crew headed up friday night around 6ish. There's another crew headed up thursday night. So if you're serious about going here's my number and let me know what's up. 1-609-929-2523.

sambone
02-07-2010, 03:17 PM
2-4-10

Floor Press
135x5
225x5x5

Close grip rows
5x10

Shoulder Rehab stuff

Light day got the meet coming up.

sambone
02-07-2010, 03:33 PM
2-7-10

Equipped Squat
Briefs
135x5
225x3
345x2
435x2
Suit On
525x1
Straps Up
615x1
665x1
Wraps On
725x1 (Opener for Feb.20th meet)

Equipped Deadlift
225x3
315x2
Suit On
405x1
Straps Up
495x1
585x1

Had a good day hit my opener (725lbs) for the squat and cut it 50lbs. short of my deadlift opener (635lbs). Hopefully with some good rest and lots of food it'll be a successful day. One more bench day and that's it untill the meet.

sambone
02-08-2010, 07:13 PM
2-8-10

Equipped Bench
barxamilli
135x8
225x3
275x1
3board
315x1
Shirt On
2board
425x1
Full Range
425x1

Hit my opener 425lbs. and called it. 425 Flew but being that my bench blows I rather keep it conservative and get myself in the meet. Bench should go something like this 1st attempt 425, 2nd attempt 465, 3rd attempt 500.

So far everything is looking good, weight is at mid 220's so my cut should be an absolute breeze. I'll be posting just to keep my head on straight. Wish me luck.

Coke
02-09-2010, 07:51 AM
Doing super Sam, appear to be right on the mark!

t gale
02-11-2010, 02:03 PM
Looking strong and ready Sam. Can't wait to see you tear ***** up!

Brian C
02-19-2010, 09:03 AM
Best of luck tomorrow bro.

sambone
02-19-2010, 11:02 AM
Thanks guys.

Meet Update: Tim and I had weigh ins today, we both made weight. I stepped on the scale at a whooping 214.2lbs can't believe i weighed in that light. Tim did a better job then myself at cutting and weighed in at 241.2lbs.

I'm already up about 6lbs. and it's only 1pm. I should make it back up to mid-high 220's by my first squat. Water weight seems to be sticking pretty well, which is an usual but good thing.

sambone
02-22-2010, 10:33 AM
Back from the meet and a very long weekend.

I had myself a pretty rough day, I went 5 for 9.
Squat-
1st attempt 725lbs- I got stapled. I got called about 4inchs deep on my squat and just folded over in the hole. Thanks Tone for catching me, it could have been really bad.

2nd attempt 725lbs.- Took my opener weight again and changed the person calling my depth. Good lift.

3rd attempt 755lbs- Hardest squat of my life. Good lift. 55lb meet PR.

Bench-
1st attempt 425lbs- Good lift.

2nd attempt 445lbs- Good lift. No PR.

3rd attempt 475lbs.- Missed at about a 4board height.

Deadlift-

1st attempt 625lbs.- Good lift. A 10lb meet PR and my elite total.

2nd attempt 665lbs.- Missed at the top.

3rd attempt 665lbs.- Missed at the top again.

Overall I had an OKAY day. Had 2 PR's and a 45lb Total PR and my elite but I feel like I could have done alot better. Thanks again to my training partners and spotters that day.

Brian C
02-22-2010, 09:00 PM
Elite bro! Way to go! Hey dont sweat it. You made your goal of an elite total. That just gives you room for the nexrt meet. Congrats pal, I know you worked extremely hard for it. You deserve it.

t gale
02-22-2010, 11:14 PM
Great job Sam. you got elite. That was your main goal and you did it. other things didn't go as planned but hell, get them next meet.

Coke
02-23-2010, 07:35 AM
Major props on the new PRs and elite!!

sambone
02-23-2010, 08:38 PM
Thanks alot guys. I appreciate the kind words. It's been a long competition season, now it's time to relax alittle get healthy and enjoy myself.

sambone
02-25-2010, 07:34 PM
2nd Squat attempt 725lbs.
hY0b1G_WrT0

1st Deadlift Attempt 625lbs.
I890WjFO8uA

Unfortunately these are the only videos I have from the meet. The batteries on the video camera went a few times that day.

Brian C
02-26-2010, 02:14 PM
Awesome squat and the DL was lightening fast. Congrats pal.

sambone
02-27-2010, 01:14 PM
Thanks Brian. I should have pulled more in that meet. Oh well I'll get'em next time.

2/27/10
Buffalo Bar Box Squat
BarXAbunch
145x5
235x5
285x5
325x5
325x5
325x5
335x4
335x3
235x10

Deadlifts w/ Quaded Minis
135x5
185x5
225x5
275x5
275x3

Standing Cable Crunchs
3x15

First real workout since the meet, and I'm ready to get back at it. I really want to focus on raw strength for the next few months. Maybe even run Smolov then some sort of bench routine because I could really use some help on my bench.

sambone
03-02-2010, 10:47 AM
3-1-10

Bench Raw
BarXamillion
135x8
185x5
225x5
250x7

3board Pinky on the rings w/doubled Minis
225x3x5

4board Pinky on the rings
225x1x24

Seated High Rows
135x5x12

Bent Over High Rows
135x3x12

DB Row
75x1x15

Great day felt good. Really happy to be back doing raw work again.

Brian C
03-03-2010, 03:31 PM
Nice bench day bud. Also, it looks like Ill be able to join you guys again. If things go right too, ill have steady weekends off at work and will be able to make Maryland too.

NickAus
03-03-2010, 03:52 PM
Nice work in here!

Beaker
03-03-2010, 07:57 PM
nice work today. i'll catch up on the bands someday.

sambone
03-03-2010, 08:05 PM
Nice bench day bud. Also, it looks like Ill be able to join you guys again. If things go right too, ill have steady weekends off at work and will be able to make Maryland too.

Thanks Brian, it's my main goal right now. My bench is a major hole in my game.


Nice work in here!

Thanks NickAus! How's that overkill working for you?


nice work today. i'll catch up on the bands someday.

Thanks Beaks, you can try but it ain't happening. :evillaugh: Wish I was there for your last set of deads I would have liked to see that, so I could remember how lucky I am to be 5'11

sambone
03-03-2010, 08:09 PM
3-3-10

Raw Squat
135x10
225x5
275x5
315x5x5

Back Extentions/hamstring curl
Heavy Blue Band
3x15

Tabafuuuuuuuuutas
Squat thrusters
20sec on 10sec break 8 sets
Reps went something like this 15-15-12-10-9-8-8-8

Hammer Curls
30x3x15

Holy **** I hate Tabatas. These will work for sure.

Beaker
03-04-2010, 06:24 PM
good work yesterday Sam. Having someone else doing tabata makes it a lot easier mentally (misery loves company)

sambone
03-04-2010, 06:29 PM
3-4-10
Upper accessory day

Stand Military Press
95x3x10

Super sets-
Front Delts- 25x3x8
Side Delts- 25x3x8
Rear Delts- 25x3x8

Up Right Rows
95x3x12

Dips
3x15

Seated Face Pulls
85x3x12

Shrugs
225x1x12
275x3x10

Tabatas
Hang Clean
65lbs 4min. 20sec On 10sec Rest
Reps tapered from 15 to 11 probably could have used alittle more weight but it was my first time doing hang cleans with tabatas so I figured I start light.

Decline Sit Ups
45x3x12

Standing Side Crunches
85x3x10

Did alot of stuff today. Once I got started my energy went through the roof so I figured I'd run with it.

sambone
03-07-2010, 10:46 AM
3-6-10

DE Box Squat Day
Metal Briefs On

Add New Heavy Red bands (equal to heavy Blues)
BarX5
135x5
225x2
275x2
275x2
315x2
315x2 (not fast enough)
275x5x2
315x2

DE Deadlifts w/ Quaded Minis (raw)
135x3
225x3
275x2
315x10x1 w/ 30sec between each

Straight leg DB pulls
40sX3X15

Cable Crunchs
5x12

Good day, been extra sore lately not sure what the deal w/ that is. Maybe it's because the time I took off for the meet. Feeling really good though. Weight is down to 218 which I'm happy about. Crew is looking solid can't wait to see what everyone does in May!

sambone
03-08-2010, 07:57 PM
3-8-10
Raw Bench
BarXalot
135x5
205x3
230x3
260x5

3board
275x5

2board w/ doubled mini purples
225x3
225x3

To chest
185x6x3

Seated Lat pulls
135x3x12

Standing High Rows
135x3x12
135x2x25

Purple band Pushdowns
3x20ish

Awesome day. So glad to be there to watch everyone kill it. Tone hit 765 like it ain't a damn thing.

Coke
03-08-2010, 10:18 PM
You guys are all lucky to be apart of the same crew!!

Always doing very well in here man.

Brian C
03-09-2010, 07:59 PM
Killer session bro. Great volume.

sambone
03-10-2010, 05:27 PM
You guys are all lucky to be apart of the same crew!!

Always doing very well in here man.

Couldn't be happier to have these guys. Thanks again bud.


Killer session bro. Great volume.

Thanks dude. When you starting back up with us?

sambone
03-10-2010, 05:30 PM
3-10-10

Squat Day (raw)
BarXafew
135x8
225x5
275x5
325x5x5

Leg extentions
3x15

Hamstring Curls
3x15

Tabatas (hang cleans)
115 for the first 2 sets (bit off more then I could chew)
95 for the last 6

Tabatas were killer today, I really felt worn out. Need to get back to sleeping more. Everything else felt good. I kept it short and sweet. Got in and out in an hour.

sambone
03-11-2010, 07:28 PM
3-11-10

Military Press
BarXalot
100x5
115x5
130x7

Front, Side, & Rear Delt super set
5x8 Each Delt

Shrugs
135x25
225x3x12

Standing High Rows
3x135x12

Seated Facepulls
3x12

Seated Close Grip Rows
5x12

30min. Walking on the treadmill at an incline.
Speed 3.8mph Incline 6.5

Hammer Curls
30x15
35x15
40x10

Good day. Having fun training.

Coke
03-11-2010, 09:38 PM
Nice job for both days Sam.

Barbaccio
03-12-2010, 05:05 AM
Nice Military day bro. I had designs on getting in there today but as always, work killed that. Keep that volume up and hopefully you'll finally see some upper body size to match the strength.

t gale
03-12-2010, 10:20 AM
Nice work and dedication lately. I was sitting home this morning reading your journal and you inspired me to get off my fat ass and go do something. So thank you.

Brian C
03-14-2010, 01:51 PM
Awesome volume bro. Glad your having fun. It makes this sh1t so much easier. How do you like the Tabata work so far?

sambone
03-17-2010, 08:16 PM
3-17-10

Raw Squat (conventional)
barxalot
135x5
225x5
275x5
325x3x5
355x3x3

Hamstring curls
3x15

Straight leg DB Deadlift
45x3x20

I was in a hurry today. Got in and got out.

Coke
03-18-2010, 08:53 PM
Raw squats and all are looking nice dude.

sambone
03-19-2010, 07:42 AM
Thanks Coke!

Shoulder Warm Ups w/bands and light DB's

Military press
BarXabunch
100x3
115x3
135x7

Super Sets of Front(25lbs), Side(20lbs), Rear Delt (25lbs) Raises
5x8 of each

Bent Over Rows (reseting each on the ground pulling to the high chest)
135x10
175x3x10

Dips BW
5x5
With these my shoulders are REALLY tight and I can't go down far. So my partner suggested I just do low reps but work on getting deeper each rep for the next few weeks untill my flexibility improves.

Hammer Curls
35x10
40x10
45x10

That's it for today. I'm really liking the militarys. Hopefully it'll help me become more proportional to my lower body, which has been an on going struggle for me. Maybe it's the missing link to my bench as well. Very optimistic at the moment and feeling surprisingly good. Must be the weather!

sambone
03-22-2010, 06:54 AM
3/22/10

Raw Deadlifts w/ Quaded Minis (conventional)
135x3
225x3
315x3x1
365x2x1
Bands off
405x1
455x4x1

Raw Box Squat
barXalot
135x8
225x5
275x5
325x3
345x5x3

Standing Cable Abs
3x12

Coke
03-22-2010, 05:05 PM
Session is ace bro.

sambone
03-23-2010, 09:57 AM
3-22-10

Raw Bench
BarXalot
135x5
210x3
230x3
260x3

Raw Bench w/ quaded purple minis
185x6x3

Bench Over High Rows
155x4x10

Banded Push Downs
3x20

Cardio
30min on the treadmill w/ incline @ 3.5mph moving up to 4.0mph the last 10min.

Weight is down to 216 in the mornings. I'm averaging .75-1 lb. a week in weight loss which is alittle too fast. I'm going to up the calories just alittle bit. I'm definitely not feeling as strong as usual and my endurance has been ****. I'll be cutting back on my volume quite a bit to make sure I'm recoving well.

sambone
03-24-2010, 05:58 PM
3-24-10

Raw Squat
135x8
225x5
315x1
335x5x5

Hip Flexor thingamahjig
outward
5x25
inward
5x25

Calf Raises
50x20
70x20
90x4x20

Still making progress on the raw squats even with the weight loss, so I'm super pumped on that. Did alot of different stuff just for fun. I don't know if they'll help me in powerlifting but I'm just enjoying myself at the moment and that's all that matters.

Barbaccio
03-25-2010, 05:18 AM
Wanted to get in there today but I was just too damn tired man. Glad you had a good day.

Coke
03-25-2010, 05:22 AM
Looking real strong man, especially while dieting.

Brian C
03-25-2010, 08:00 AM
Yo you skinny bastard, training is looking real good still with the weghtloss. This is the path I'm taking now also. Dropping weight and continuing with 531 as my core template. <lb a week shouldn't hurt you that much. Keep it up bro. Niice raw squats too

sambone
03-25-2010, 09:47 PM
Thanks everyone. Trying my best to keep my strength up.

3-25-10
Military Press
115x5
130x3
145x6

Shoulder super sets (front side and rear delts)
fronts
30x5x10
sides
20x5x10
rears
30x3x10
20x2x10

High bent over rows
145x10
165x4x10

Dips (working on my flexibility right now, it's getting better)
2x5
3x10

Hammer Curls
35x10
40x10
45x10

Skullcrushers
3x90

Another fun day in the gym. Militarys are getting strong every week. It's the first time I'm training shoulders directly ever. Excited to see what it does for me.

sambone
03-27-2010, 10:49 AM
3-27-10

Box Squat w/ Heavy red bands
Inzer Preds On (borrowed from Tim)
barxafew
135x3
225x2
275x6x2
315x3x2
365x1
Close Stance Drop set
185x15

Deadlifts
135x5
225x3
315x2x3
405x3x2
455x5x1

Standing Cable Crunches
3x12

Not a bad day. Tried out Tims Inzer Preds, they're alittle big on me, I think I like the metal ace briefs better. Trying to work on my Deadlift form after seeing a few videos of myself I realized I keep my chest down and need to keep it up. This is definitely the reason why I have such a hardtime at lock out and fly off the floor.

t gale
03-27-2010, 11:27 AM
Nice work today buddy. looking pretty strong still that's good. c u monday

sambone
03-29-2010, 07:37 AM
Thanks Tim. I feel like it's more mental then anything. Just have to keep reminding myself that I'm strong and I don't need an absurd amount of food to keep me that way.

akwcu
03-29-2010, 03:54 PM
cock ring

sambone
03-30-2010, 10:27 AM
cock ring

I still can't believe you got that done. You're an insane man.

sambone
03-30-2010, 10:33 AM
3-29-10

Raw Bench
135xabunch
215x5
245x3
275x2
Pinkys on the rings
185x8
205x8
205x10
225x7

Bent Over High Rows
135x10
175x10
155x2x10

Tricep Push Downs
3x15

Shoulder Rehab Stuff

Rolling Thunder (grip work)
150x10secx3sets (each hand)

Had a goodnight. Tried some different stuff. It seems I'm much stronger with a closer grip. I'll probably move my raw bench grip in alittle (ring finger on rings) and see how it works out for me.

sambone
03-31-2010, 07:27 PM
3-31-10

Raw Squat
barxalot
135x6
225x5
315x1
345x3x5
365x2x3

Straight Leg DB Deadlifts
50x3x15

Hamstring Curls
4x12

Calve Raises
50x20
100x3x20

Hanging Leg Raises
3x20

Another fun day. Raw squat is still moving up, had some minor hip pain after my last set but it's feeling better already. Nice change of pace in the training lately, having fun.

Coke
03-31-2010, 11:31 PM
Raw squat is still moving up

Good news there and all around guy.

sambone
04-01-2010, 10:05 PM
4-1-10

Military Press
BarXabunch
105x5
120x5
140x7

Shoulders like boulders (front,rear,side delt supersets)
Front
30x5x10
Side
20x5x10
Rear
30x5x10

Incline Bench
135x10
185x6
185x2x5

Dips
BWx5x10

Underhand Rows
5x12

Hammer Curls
40x10
45x10
50x10

Another good day! Lots of focus on the upper body and lots of new exercises.

sambone
04-05-2010, 08:30 PM
4-5-10

Shoulder Warm Ups

Bench (pinkys on the rings)
barxalot
135x8
185x5
225x5
245x5

3 Board (Middle Finger on the Rings)
275x3x3

Remove board
185x13 (pinky on rings)

Push Downs
3x12

Bent Over Rows
135x5x10

Fast incline 30min walk on the treadmill. Heart rate was 155-160.

Coke
04-05-2010, 10:55 PM
Flat treadmill ain't for ****, the only way to go with 'em is incline...like the benching and all too.

sambone
04-08-2010, 09:11 PM
4-8-10

Shoulder Warm ups with bands

Military Press
BarXabunch
110x3
130x3
140x8

Incline Bench
135x8
185x4x5
205x5

Shoulders like boulders
Fronts
30x5x10
sides
25x3x10
20x2x10
rears
30x5x10

Dips
BWx3x15
BWx11
BWx9

Close Grip High Rows (underhand)
3x10

Hammer Curls
40x10
45x10
50x10

Had a few bad days and missed my wednesday work out. I seem to have my personal life somewhat straightened out so I was back at it today. Had myself a good work out and hit a rep PR on militaries. Had to hurry a bit so I could make a showing of Clash of The Titans which was awesome by the way. So go see it.

sambone
04-10-2010, 12:31 PM
4-10-10

Did some circuit training today with the safety bar stuff and Chambered bar.

Chambered Bar Box Squats
Metal Briefs on
135x3
225x2x2
Add Heavy red band
315x6x1
315x2

Safety Bar Good Mornings
7x10

Saftey Bar box Squats
7x10

Safety Bar Shurgs
7x10
End of circuit training

Deadlift w/ metal breifs
135x3
225x2
315x1
405x1
455x1
495x4x1
495x2

Prowler
75lbs plus prowler
Took 4 passes down the drive way and back roughly 40yrds. Did them with the lower hand placement

Had fun today first time I've ever used a prowler and chambered bar. The chambered bar was tough! I started to get the hang of it towards the end but man was it rough in the beginning.

Coke
04-10-2010, 02:31 PM
Had to hurry a bit so I could make a showing of Clash of The Titans which was awesome by the way. So go see it.

No joke man, had the chance to see it yesterday...it's a great movie, one of the best I've seen in some time.

sambone
04-13-2010, 10:20 AM
4-12-10
Bench (pinkys on rings)
BarXamilli
135x8
205x5
225x5x5

Paused (ring finger on rings)
225x3x3

CG Rows
5x12

That was it. Doesn't seem like much but it was a decent amount of work. Going to try and see if I can get this raw bench moving along with alittle bit of voume.

Brian C
04-13-2010, 09:18 PM
Killer work lately bro

sambone
04-14-2010, 07:36 PM
Thanks Brian. How's everything been going?

4-14-10
Squat
135x8
225x5
315x1
355x3x5
355x4 (thought my partner grabbed me as I was coming alittle forward and cut the set short. Kicking myself in the ass for this)
355x5 (got my redemption)

Deadlifts (sumo)
135x5
225x3
315x3
405x2x1
455x3x1

Straight Leg DB Deadlifts
45sx3x15
60sx15
75sx15

Hanging leg raises
3x25

Calve Raises
90x3x20

I was really tired forgot all my stims today and forgot how much I really rely on them after a long work day. Nothing about today was easy but got through it for the most part. I got myself a badass nutritionist now, you guys may have heard of him. Tim "hurricane" Gale. :evillaugh:

On a serious note about the diet. I'm trying something new and realized trying to slim down right now is a waste of time. I need to increase my raw strength and that's not going to happen on a calorie deficient diet. So I'm on my way to 230 each meal is planned and I'm ready to get myself an upper body to match these legs of mine and hopefully a bench to go with it.

sambone
04-15-2010, 06:42 PM
4-15-10
Military Press
95x3
120x5
135x3
150x6

Incline Bench
135x5
185x3x5
205x2x5

Shoulders like Boulders (Super set delts)
Fronts
30x5x10
sides
25x3x10
20x2x10
rears
30x5x10

Dips BW
15
12
11

Underhand CG Rows
5x12

Hammer curls
40x10
45x10

Big PR on Military press today. That's about it.

Coke
04-15-2010, 07:02 PM
Big PR on Military press today.

Great news dude.

sambone
04-17-2010, 05:11 PM
4-17-10
Squats Raw
BarX10
135x8
225x5
315x3
Box Squats
315x5x3
335x5

Step Ups
70'sx3x12

Bent Over High Rows
135x10
185x3x10

Decline Sit Ups
45x3x12
Oblique Crunches
85x3x12

Didn't make it to Maryland to squat with the Dynamo Crew today but still got into the gym with Chris for a decent work out. Feeling beat up, might take a step back this week on the squats.

sambone
04-19-2010, 10:59 PM
4-20-10
Bench
BarxAlot (pinky on rings)
135x8
225x3x5
245x2x3

2Board (middle finger on rings)
275x3
3board
275x5
2board
275x4
275x3
275x5

Band Pushdowns (purple)
3x25

Lat Pulldowns
3platesx3x12

Bench is feeling better this week now that I'm eating alittle smarter then before.

Coke
04-20-2010, 11:51 AM
Bench is feeling better this week now that I'm eating alittle smarter then before.

Good deal, most of this **** is diet anyways.

sambone
04-21-2010, 07:37 PM
Good deal, most of this **** is diet anyways.

I'm trying to take it to the next level with the diet Coke (no pun). I always ate alot and healthy but now I'm timing every meal, making sure I get the right nutrients at the right time and tracking calories, fats, carbs, proteins, etc.

4-21-10

Raw Squat
BarXalot
135x8
225x3x5

Hamstring Curls
3x15

Round Abouts (core)
3x12

Deload squat day, I've been feeling beat up and have been progressing the past 8 weeks with my new squat program. So I figured I could use the break after having a rough week last week. Looking forward to feeling fresh next week.

Brian C
04-23-2010, 09:33 AM
Any old briefs lying around? Looking for a pair.

sambone
04-23-2010, 07:27 PM
Any old briefs lying around? Looking for a pair.

Brian I have a pair of single ply titan briefs that have only been used 7-8times.

4-22-10

Military Press
Barxalot
95x10
105x5x5

Shoulders like Boulders (Super set delts)
Fronts
30x5x10
sides
25x5x10
rears
30x5x10

CG Underhand Rows
4x12
1x15

Hammer curls
40x3x10

Kept it short today. Taking the week to heal up a bit, and going light on the major movements.

sambone
04-24-2010, 03:26 PM
So day was a different kind of day for me. I tried on a friends triple ply ovekill briefs. They were INSANELY tight. I only hit depth with one squat all day and I barely gazed the box on that squat. They had a ton of pop though.
4-24-20
Equipped Squat W/ Heavy red bands
135x3 barely moved
225x2 barely moved
315x2 4inchs from depth
365x2x2 2inchs from depth
405x1 got about an inch from depth
405x2x2 got within a inch on all but the last one I just bombed it and got down to depth.

Chambered Bar Goodmornings (raw)
135x5
225x5
275x5

Chain Suspended Chambered Bar Goodmornings (raw)
135x5
225x5
275x3x5
315x5

Then Matt and I went outside with a medicine ball about 20-25lbs and threw it back and forth, between the legs, wide stance, close stance, to the sides,etc. for about 15min. Great conditioning work.

Did the chain suspended GM's for the first time. I really need to do these more often, my back is toast and it's only a few hours after. Had an overall fun/good day. I haven't handled that kind of weight in awhile and it felt relatively good. Might pick myself up a pair of the overkill briefs, just in a bigger size. I really like the way the felt.

CHASE TRUSNOVEC
04-24-2010, 05:59 PM
nice squattin dude!!! where do you get the overkill briefs from? is that the same company that makes the overkill bench shirts? apparently guys like luyando have been using it and they say its aweosme but i cant find where they sell them!! God Bless!!

sambone
04-25-2010, 12:10 PM
nice squattin dude!!! where do you get the overkill briefs from? is that the same company that makes the overkill bench shirts? apparently guys like luyando have been using it and they say its aweosme but i cant find where they sell them!! God Bless!!

Hey Chase yes you get the shirts the same place you get the shirts. You need to email rudy, his email address is rudy@overkillstrength.com I've used the shirt and briefs now. I liked both but prefer the SDP over the overkill shirt but liked the way the overkill briefs felt and am considering getting a pair myself.

sambone
04-26-2010, 06:24 PM
4-26-10
Shoulder Warm Ups (bands)

Bench (raw) (pinkys on rings)
BarXafew
135x8
205x3
235x5x5

2board (middle finger on rings)
275x5
295x2

Bent Over High Rows
135x10
185x2x10

Close Grip Cable Rows
2x12
1x15

Felt awesome today. I'm really feeling the effects of eating properly. Never in my life have I been taking in this many carbs. Can't wait to see progress over the next few months.

CHASE TRUSNOVEC
04-26-2010, 10:58 PM
Nice benchin Sam and thanks for the tip on the overkill bench shirt!! God Bless!!

sambone
04-28-2010, 08:17 PM
No problem Chase.
4-28-10
Raw Squat
BarXalot
135x10
225x5
315x1
355x5x5
375x2x3

Deadlifts
315x6x3

Straight Leg DB Deadlifts
65x3x12

That was it, had a good day. The squats went surprisingly well as I haven't been home since monday night and haven't gotten good sleep or good food. Looking forward to the next 4 weeks and I'll hopefully I'll be handling 405 for sets of 3-5's by the end.

t gale
04-29-2010, 12:19 PM
Great job lately Sam. Making good progress, seem to be enjoying training, and seem to have a good plan of what your doing and what you need to do. Keep up the good push.

Coke
04-29-2010, 04:00 PM
You know the 4pps squats with reps are yours within weeks bro, it's as simple as that.

sambone
04-29-2010, 05:48 PM
Great job lately Sam. Making good progress, seem to be enjoying training, and seem to have a good plan of what your doing and what you need to do. Keep up the good push.

Thanks Tim. I've honestly have to say you're attitude has played a large part in my attitude as well. The diet is doing wonders for me too. My overall energy is through the roof, and the push is part of that. Thanks alot for that Tim.


You know the 4pps squats with reps are yours within weeks bro, it's as simple as that.

Only a matter of time Coke. Thanks for the reassurance bud.

4-29-10

Shoulder warm ups w/ bands

Military Press
95x5
110x5
125x5
145x8

Incline Bench
135x8
185x2x5
205x5
225x4

Shoulders like Boulders (Super set delts)
Fronts
30x5x10
sides
25x3x10
20x2x10
rears
30x5x10

Dips BW
15
12
10

Underhand CG Cable Rows
2x60x12
3x70x12

Hammer Curls
40x3x10

Around the worlds
45x3x5
Super sets with obliques
85x3x12

Felt great today didn't have my belt and still hit a rep PR on the military press'. I hope this mood/drive lasts forever. Trying to play things smart and not kill myself in the gym every day. Can't wait to see what everyone does the next few weeks in their meets. Good luck everyone! You're gonna kill it.

sambone
05-02-2010, 01:43 PM
5-2-10
Box squats w/heavy black bands
Inzer Preds on
BarX3
135x3
225x3
315x2x2
365x2x2
405x2
405x1

Deadlifts
Inzer Preds
315x3
405x3
495x2x2
545x0 (Felt a twinge in my back and put it down)

That's it for today. Trained with the guys at Apollon Gym, the place is great. Back is stiff need to do some more foam rolling.

Coke
05-02-2010, 07:14 PM
Trained with the guys at Apollon Gym, the place is great.

Having a super atmosphere in which to lift can't be beat, did very well up in there too dude.

sambone
05-03-2010, 06:28 PM
5-3-10
Band Warm ups

Raw Bench (pinkys on rings)
BarXalot
135x8
205x3
235x3x5
255x2x3

2board (middle finger on rings)
275x3
295x2x3

Bent over high rows
135x3x10

CG Cable Rows
115x3x12

Bench is feeling strong. Nice and steady progress lately.

sambone
05-06-2010, 07:29 PM
5-6-10
Shoulder warm ups (bands)

Military Press
BarXalot
120x3
140x3
155x6 (pr)

Incline Bench (index finger on rings)
135x8
185x5
205x5
225x3x5 (Huge PR) best before was 1 set of 4

Shoulders like Boulders (Super set delts)
Fronts
40x10 (grabbed them by accident someone put them in the 30's spot)
30x4x10
sides
25x3x10
20x2x10
rears
30x5x10

Dips BW
15
15pr
12pr

CG Underhand Rows
60x12
70x5x12

Hammer Curls
40x3x10

Hanging Leg Raises
3x20

Good day still feeling strong. Really stoked on the incline press.

Coke
05-06-2010, 08:39 PM
Solid new pressing PRs bro.

sambone
05-07-2010, 06:47 PM
Thanks Coke!

5-7-10

Good Mornings
BarXalot
135x5
185x5
225x5
245x5
265x5

Speed Pulls w/ Quaded Minis
135x1
185x1
235x6x1

Straight Leg DB Deads
65'sX5x15

That's it for today. I was supposed to Squat but I still don't have my belt and didn't want to risk injury. So I decided to throw in some much needed GM's instead. I really need to do these more often.

sambone
05-10-2010, 09:29 PM
5-10-10

Raw Bench (pinkys)
BarXalot
135x8
205x3
245x5x5
3Board (middle finger)
285x2x3
295x3
315x3

CG Cable Rows
135x3x12

Band Push Downs
3x20

Another good day after a long, tiring, and busy weekend. Can't wait till I get some rest one of these days.

t gale
05-11-2010, 06:17 AM
Good job yesterday, bench is looking nice and strong. must be all the carbs.haha

DGabe24
05-12-2010, 08:10 AM
Nice work in here man, still killin it, and your raw bench has gotten a lot stronger..good sh1t man.

Lemme know how the first workout with the prowler goes! I worked with mine last night around 10, kicked my ass...I don't completely hate that thing yet, but I'm on my way.

sambone
05-13-2010, 07:32 AM
Good job yesterday, bench is looking nice and strong. must be all the carbs.haha

Thanks Tim, all the carbs are playing a big roll as well as the program.


Nice work in here man, still killin it, and your raw bench has gotten a lot stronger..good sh1t man.

Lemme know how the first workout with the prowler goes! I worked with mine last night around 10, kicked my ass...I don't completely hate that thing yet, but I'm on my way.

Thanks Dave, my bench is on a nice and steady incline, hopefully it'll keep on crawling along. I was going to take mine out last night but it started down pouring and didn't quit. Kinda bummed. I'll probably take it out on saturday morning before tims meet for a couple passes. What are you doing with yours?

5-12-10
Raw Squat
BarXabunch
135x8
215x5
315x1
365x5x5 (rep PR's)

Deadlifts w/ quaded minis (sumo)
135x1
185x3 (reset each rep)
235x3 (reset each rep)
285x3x3

Straight Leg DB Deads
65x5x12

That's it for today. I was really looking forward to pushing the prowler around, but of course it started to rain and got pretty cold. I'm gonna try and get out with it this weekend if I can find the time.

DGabe24
05-13-2010, 08:57 AM
I didn't go too crazy, I added 50lbs and did 12 trips x 50 feet, and then 50 burpees.

It's good for recovery too, get's the blood flowin. I think I might screw and eye-hook on one end, to be able to do pulls too.

sambone
05-13-2010, 10:19 AM
I didn't go too crazy, I added 50lbs and did 12 trips x 50 feet, and then 50 burpees.

It's good for recovery too, get's the blood flowin. I think I might screw and eye-hook on one end, to be able to do pulls too.

I'm thinking I'll take 5 passes(30-40yrds) there and back. Low handles one way, and high handles back. Then add in something like burpess or jumping jacks in between.

DGabe24
05-13-2010, 02:09 PM
I'm thinking I'll take 5 passes(30-40yrds) there and back. Low handles one way, and high handles back. Then add in something like burpess or jumping jacks in between.

Yeah that sounds good to me man.

sambone
05-13-2010, 06:58 PM
5-13-10

Shoulder warm ups (bands)

Military Press
BarXabunch
95x5
130x5
145x3
165x3

Incline Bench
135x5
185x5
225x4x5
225x4

Shoulders like Boulders (Super set delts)
Fronts
30x5x10
sides
25x3x10
20x2x10
rears
30x5x10

Dips
15
w/ 40lbs of chain
8
8
8

CG Underhand Cable Rows
60x12
70x12
80x10
90x10
100x10

Hammer Curls
40x3x10

Fun day. Tried out the chains on the dips since we don't have a dip belt and it worked great. I'll be sure to add these in over the next couple weeks.

Coke
05-13-2010, 09:46 PM
Session is looking very nice guy.

t gale
05-14-2010, 06:39 AM
nice job. Really pushing those shoulders hard.

sambone
05-14-2010, 10:32 AM
Session is looking very nice guy.

Thanks Coke!


nice job. Really pushing those shoulders hard.

Thanks Tim. Trying to push as hard as I can without stirring up any injurys. I think I have it down this time. (holding my breath and crossing my fingers)

sambone
05-17-2010, 07:32 PM
5-17-10

Bench Raw (pinkys on rings)
BarXalot
135x8
215x3
245x3x5
265x2x3

2Board (middle finger on rings)
275x5
295x2x3
3Board
315x2x3
335x2 (missed the 3rd)

CG Cable Rows
135x12
160x3x10

Monster Mini Band Pullaparts
3x12

Good Day feeling strong. Let's keep this rolling.

Coke
05-18-2010, 06:48 PM
Good Day feeling strong. Let's keep this rolling.

No doubt, fine day with the benching and all bro.

sambone
05-19-2010, 09:23 PM
5-19-10

Raw Squat
135x5
225x5
315x2
365x3x5
385x2x3

Deadlifts w/ quaded Minis
145x1
245x1
265x1
305x3x1
325x5x1

Prowler- Took it out for the first time tonight. Took 4 total passes 20yrds each way (40yrds each pass) High handles one way, low handles on the way back. I used 90lbs plus prowler weight so 155lbs total. Wow did I get my ass kicked, Only took about 8-10mins to do 4 passes and that was all I could handle. My hips were fried after the 4th pass so I decided to call it quits. Everything from my toes to my glutes were pumped, even my shoulders had a pump going on. :drooling:

On another note, I'm starting to really hit the hard part of this squat routine. Each week is a grinder hopefully I can take it another 3 or so weeks before having to back off a bit. Sleep and recovery are going to be crucial the next few weeks.

Barbaccio
05-20-2010, 05:13 AM
5-19-10

On another note, I'm starting to really hit the hard part of this squat routine. Each week is a grinder hopefully I can take it another 3 or so weeks before having to back off a bit. Sleep and recovery are going to be crucial the next few weeks.

Don't count on ANY of that if you keep up that kind of Prowler work! LOL

MikeSki
05-20-2010, 06:54 AM
Sam, Tone is right I could not finish my 10 x 10 leg presses and only got to 7. But I'm wondering if this will give us more enduance to do more?
I also still think that the accessory work is crucial on this raw squat routine. You need to do the leg presses and adductor and abductor sets to compliment it.

sambone
05-20-2010, 06:40 PM
Don't count on ANY of that if you keep up that kind of Prowler work! LOL

Haha my glutes are really feeling it. I'm hoping this prowler is the accessory I need! You're next to jump on the prowler buddy! :evillaugh:


Sam, Tone is right I could not finish my 10 x 10 leg presses and only got to 7. But I'm wondering if this will give us more enduance to do more?
I also still think that the accessory work is crucial on this raw squat routine. You need to do the leg presses and adductor and abductor sets to compliment it.

I'll give it a shot next week MIke but I had nothing left after that prowler work. I felt as though I really hit my hips pushing the prowler around. Oh well time will tell, that's for sure.

sambone
05-20-2010, 06:44 PM
5-20-10

Military Press
BarXabunch
95x5
115x5
130x5
145x9

Incline Press
135x5
185x5
225x3x5
245x4

Bent Over High Rows (wide grip)
185x5x10

Dips w/ Chains
BWx5
50+ lbs.
6(failed 7th)
6
6

CG Underhand Cable Rows
70x12
80x10
90x10
100x10
110x10

Hammer Curls
45x3x10

Good day. Legs are sore as can be, made the Overhead Press' really tough. Had fun pushing with Chris and Mike today though.

sambone
05-22-2010, 06:51 PM
5-22-10

Equipped Squat w/Heavy Blue Bands
Preds On
BarXafew
135x3
225x3
315x3x2
365x2x2
405x2
455x1 (55lb. PR!!!)

Reverse Band Deadlifts (raw)
Red Mini's
135x5
225x5
315x3
405x3
495x2
Add Light Band
585x3x1
585x5

That's all for today. Had a huge PR, all my raw squatting is giving me solid carryover into my equipped Squat. Excited to see the progress over the months. I haven't done reverse band deadlifts in awhile, and today is a reminder that I really need them. I love how the mimic your actually deadlift but targets your lockout in it's natural position unlike rack pulls.

t gale
05-22-2010, 07:50 PM
Those deads hit the spot. need to figure a way to do them at the gym we use durning the week. Looked strong today.

MikeSki
05-23-2010, 07:33 AM
5-20-10


Good day. Legs are sore as can be, made the Overhead Press' really tough. Had fun pushing with Chris and Mike today though.

Yea just keep picking on the old man!!:moon:

Coke
05-23-2010, 02:21 PM
No kidding, huge new PR with the super squats!!

DGabe24
05-23-2010, 04:22 PM
PR's woohoo!

Nice work stud. How's everything been?

sambone
05-24-2010, 11:59 AM
Those deads hit the spot. need to figure a way to do them at the gym we use durning the week. Looked strong today.

They sure did. I think we can do them in the smith machine. I'm gonna take a look today before we head over to Rocks. Thanks Tim, You looked pretty damn strong yourself. Those deads are gonna be key for us and our terrible lock outs. 700+ here we come!


Yea just keep picking on the old man!!:moon:

Haha gotta keep you in line! Don't want you getting senile on me!


No kidding, huge new PR with the super squats!!

Thanks Coke. Felt great to hit a PR in one of the major movements, it's been awhile.


PR's woohoo!

Nice work stud. How's everything been?

Thanks Dave. Everythings been great, got my training in check, as well as my diet. I'm expecting good things to happen later this year as long as I stay injury free (knock on wood).

How's everything going with you? Your log is looking crazy nowadays.

sambone
05-24-2010, 07:31 PM
5-24-10

Raw Bench w/90lbs. Chain
BarXalot
135x5
185x3
225x2
205x2x3
2board
275x2
255x2x3
3board
255x2x3
225x5

CG Cable Rows
160x12
160x3x10

Light Blue Band Pull Aparts
3x15

Monster Mini Push Downs
2x20

Okay day. I was alittle all over the place because I haven't benched with chains in a long time and it made picking weights tricky. Still fun none the less.

t gale
05-24-2010, 08:54 PM
You did awesome man. raw strength is definetly rising. sorry if I pushed a button, just trying to motivate you a little. great job though buddy.

DGabe24
05-24-2010, 09:21 PM
Nice work with the chains man, I think they're gonna be great for your raw strength. Lookin forward to seeing some huge numbers later on, especially with all this raw strength increasing lately.

Ive had some crazy workouts lately, not a HUGE fan of volume but I talked with my coach and there's a method to the madness. One more week of it, and then I will be doing lower volume, more powerlifting, and more cardio.

Curious to see how things work out. Whether he has me bench on Monday night or not, maybe I'll come to Philly with you guys just to help change plates and spot. Been too long man, feel so .. outta the loop lol

Barbaccio
05-25-2010, 06:10 AM
Your bench is definitely headed in the right direction man. You're looking thicker and stronger every week now that you've stop starving yourself. Glad to see Tim push you last night. It was nice to see you get a little fired up. Chains were rough but you looked strong. I think we're all beat to **** today. Nice job!

MikeSki
05-25-2010, 05:42 PM
Tone is right you are getting thicher and stronger ALL around.
For not knowning what to do on chains you really did great.