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ehopkins932
12-11-2009, 06:45 PM
Some background about me - I'm 17, 149-150lbs, and I compete in powerlifting (raw). My last meet was 12/5/09 and I went 320 - 205 - 300 = 825. I've been training seriously since about mid-February 2009. I currently train by myself (usually) in my house and I am using Wendler's 5/3/1.

New Goal:
Total 920 raw at APA meet in Edison, NJ on 2/27/10 at ~155 (maybe cutting to 148 to set some records...we'll see).

Here is the set-up im using:

5/3/1 MP
Floor Press 3x8
Selkow’s Pull-ups
Face-Pulls 2x15-20
Hammer Curl 2x6-10
ER/IR

5/3/1 Deadlift
Deadlift + doubled purple under feet 6x2
Olympic Squats 2x10
Ab Wheel 3 sets

5/3/1 Bench
Bench + doubled Minis 6x2
Selkow’s Rowing
CG 3-Board 2x10
ER/IR

5/3/1 Squat
Squats + purple 6x2
Good Morning (Squat Stance) 2x10
Decline Sit-up 3x10

I'll be using the same tension for all the speed sets to gauge recovery since this is the first time Im using bands. Not really sure how this is going to go; either really well or really ****ty. Also, I am asking Harry Selkow on elitefts how to go about the pull-ups/rowing movements.

My diet is a lot of protein (~300g a day) w/ ~225-250 carbs on training days and about 70-80g less on non-workout days. I do 30 min of walking on off days for recovery and to stay lean. 3200 cals on training days and 3000 on off days.

Thanks for the great site.

ehopkins932
12-11-2009, 06:57 PM
Today's Training:

Start of new 5/3/1 cycle

Military
Barx12
85x5
100x10

Pull-ups
8 sets of 3 spread out through workout

Fat Bar Floor Press
115x8
145x8
145x8
145x8

Face Pull
Mini bandx20
minix20

Hammer Curl
35x6
35x6

Low Pulley ER/IR
2 sets of 12

Coke
12-12-2009, 10:42 AM
Off to a great start man, glad you came aboard here.

cvizzy
12-13-2009, 08:06 AM
Sup Eddie, I'm Chris I was at your meet at the beginning of the month. Where do you live at? Me and DGabe24 are going back to North Jersey for the holiday, if your around we should get together for some lifts. Anyway let me know, keep up the work big guy.

Off Road
12-13-2009, 08:30 AM
Nice job starting a journal.

DGabe24
12-13-2009, 09:43 AM
Sup Eddie, I was competing at that meet in Edison with you too. You tore it up big guy, I saw you put your cell # up in Vizzy's journal, one of us will definitely hit you up over break for some good lifting sessions.

ehopkins932
12-14-2009, 07:50 PM
Here are my meet vids. If anyone notices and technical problems or things to specifically work on, please dont hesitate.

320 Squat - http://s9.photobucket.com/albums/a60/The_Teen_Titan/APA%20Dec%205/?action=view&current=320Squat.flv
205 Bench - http://s9.photobucket.com/albums/a60/The_Teen_Titan/APA%20Dec%205/?action=view&current=205Bench.flv
300 Deadlift - http://s9.photobucket.com/albums/a60/The_Teen_Titan/APA%20Dec%205/?action=view&current=300Deadlift.flv

Here's todays workout.

5 Week

Deadlift
135x10
180x5
210x5
240x11 --> PR

Speed Deads
6 sets of 2
135 + doubled mini's under feet and looped through belt

ATG High Bar Squats (Shoulder Width)
115x8
145x6
170x10
170x8

Hanging Leg Raises
3 sets

Took forever since I kept debating on what bands to use and hour to loop them. I get mini and light short bands for christmas, so Ill use those for deads. They felt very quick though, Im not sure if Im using enough weight.

Off Road
12-14-2009, 08:05 PM
Nice PR. That's a bunch of reps :)

Coke
12-15-2009, 04:01 AM
Super meet vids...deepest squats I've seen, smooth deads and bench as well.

ehopkins932
12-16-2009, 04:58 PM
5 week

Bench
barx12
95x8
125x5
145x5
165x9 - form is getting better at higher reps...I hate doing reps for benching.

Speed Bench
6 sets of 2
65 lbs plus doubled minis

It felt very quick and was the first time i benched with bands. Felt cool.

Close Grip 3-board (index on smooth)
115x8
150x10
150x11

Inverted Row
15 lbs on chest x8
x8
x8

Seated Cable Row
9 platesx8
9x8
9x8

ER/IR
2 sets of 12/14

DGabe24
12-16-2009, 05:06 PM
Lookin good man, dont go TOO crazy with the bands. Incorporate them every other week, or something you feel you can handle. Bands on the bench are really strenuous, and can lead to overtraining before ya know it. Keep up the hard work.

ehopkins932
12-16-2009, 05:48 PM
Thanks for the advice. Ill use them for the first 2 week of a cycle then drop them in the last week when Ill be handling heavier weight for the 5/3/1 movement. Hopefully they work well.

My short mini and light bands came today. Ill have to test them out next cycle

Off Road
12-16-2009, 06:00 PM
Nice session. I wouldn't mind getting some bands some day. They seem very useful.

cvizzy
12-16-2009, 08:47 PM
Good work man, yeah those bands are a double edged sword, be careful with them but they are good to use. Keep up the hard work.

ehopkins932
12-18-2009, 04:29 PM
5 week

Squat
Barx12
95x8
115x5
145x5
175x5
200x5
230x9 ---> I had more in me, but that bar was slipping down my shoulders. Anyone have any tips as how to prevent this? Im already using chalk.

Speed Squats (not to a box)
135 bar weight + Purples
6 sets of 2

Good Mornings (Squat Stance)
135x10
135x10

Decline Sit-up
25 plate on head - 3 sets of 12

ehopkins932
12-19-2009, 01:11 PM
I got my brother to record my squats on his phone since he is home from college. Ill try to get more videos uploaded this month.

http://s9.photobucket.com/albums/a60/The_Teen_Titan/APA%20Dec%205/?action=view&current=1218091640.flv

Barbaccio
12-19-2009, 01:53 PM
Eddie, sorry for the delay on calling you. I haven't forgotten about you Sir Rage, I'll be calling as soon as I can. I have my daughter this weekend and I'm on call at work so things are busy.

ehopkins932
12-19-2009, 02:33 PM
No worries tone.

Coke
12-19-2009, 11:17 PM
Showing great form in the squats vid.

ehopkins932
12-21-2009, 05:09 PM
Weighed 149.5 this morning.

3 week

Military Press
barx12
80x3
90x3
105x9--> video http://s9.photobucket.com/albums/a60/The_Teen_Titan/?action=view&current=1221091607.flv I look fat as hell wtf

Fat Bar Floor Press
95x10
120x8
145x8
145x8
145x8

Pull-ups
9 sets of 3 through out

Face Pulls
Minix20
Minix22

Hammer Curl
25x10
25x10

Cable ER/IR
2 sets 12/14

I talked to Tone tonight and we figured out what Im doing. From now on Ill use bands on my 5 week and deload as speed work (~6 sets of 2). 3 week and 1 one ill just do accessories with straight weight. (Should speed squats be done to a box like in westside? It felt awkward as hell doing them without a box this week)

What do you guys think of doing a meet feb 20? I want to just run the 5/3/1 for a few cycles and get stronger without interrupting ****, but Im not sure when there will be another meet near me.

Barbaccio
12-21-2009, 05:21 PM
Feb would be a good meet time for you. Nice job on the OHP fatass. LMFAO. You look strong Eddie. Keep up the good ****.

UNBRIDALED RAAAAAAAAAAAAAAAAGE

Coke
12-21-2009, 09:37 PM
Nice home setup...it's not everyday you see the young hungry type with great potential, props.

ehopkins932
12-23-2009, 05:39 PM
3 Week

Deadlift
135x8
165x4
195x3
225x3
250x10 --> Ive gotten 250x10 before but the form felt a lot better on this one. http://s9.photobucket.com/albums/a60/The_Teen_Titan/?action=view&current=1223091250.flv&newest=1

Deficit Deads off 3in Platform (I went light on these since I wasnt sure how much to use)
135x6
185x6
185x6
185x6

Banded GM (DL stance)
Purple+2Minix15
2Purple+2Minix15 --> This is a good tension for me now I think. I have a dumbass red line on my next from them though. Ill have to figure out something there lol.

Hanging Leg Raise
3 sets of 10

Im feeling good and stronger.

EDIT: I just realized that the WNPF moved a meet for March 28, which is like the perfect time for when I wanted to do a meet again. It gives me almost 3 full months from today to get stronger and bigger.

ehopkins932
12-25-2009, 11:49 AM
3 week

Bench
Barx12
75x8
105x8
135x3
155x3
175x7 http://s9.photobucket.com/albums/a60/The_Teen_Titan/?action=view&current=1225091215.flv I got the form down better. I was focusing on the advice you gave me at the meet tone (squeeze the bench) and push the bar back. It allowed me to arch more and made locking the bar out easier, which is my sticking point.

CG Bench (index on edge of knurling)
115x8
155x7
155x6

Rolling Thunders
25x10
25x12 --> Here is the vid. Am I doing them right? http://s9.photobucket.com/albums/a60/The_Teen_Titan/?action=view&current=1225091241.flv

Inverted Row
15lbs on chest, 3 sets of 8. Selkow told me to do 10 but I was trying to get the workout done quick because I have family coming over and I wasnt thinking. So I did the next exercise for 10.

Seated V-Grip Row
9 platesx10
9x10
9x10

Cable ER/IR
2 sets 12/14

I got a sled and pair of short minis and lights from elitefts for christmas. Cant wait to start using them.

Barbaccio
12-25-2009, 12:58 PM
You had at least 3 or 4 more on the bench. I wish you had partners around to push you!
The rolling thunders were good but you need to reach them over your head almost like a pull over. Reach them way back and then throw them up from there.
Not bad Unbridaled Rage! Keep up the good stuff!

ehopkins932
12-25-2009, 02:44 PM
The reason I didnt push another rep out on the bench was because my shoulders started to get untucked and my right pec has been bothering me a little. Its gotten a lot better (I was concerned at the meet but luckily I was ok). Hopefully next week/next cycle it will be fully healed.

Thanks for the advice on the rolling thunders, Ill keep that in mind.

ehopkins932
12-27-2009, 02:05 PM
I tried out the sled I got for Christmas today.

15lb sled + 80 lbs --> Pulled it for 5 minutes straight, more forward then backwards. Ill do 2 sessions a week and up the time 2.5 minutes every 2 weeks. It will give me time to adjust that way.

Off Road
12-27-2009, 02:54 PM
Woohoo...I love getting new toys.
You are going to love the sled, it's so useful for GPP and accessory movements.

ehopkins932
12-28-2009, 04:01 PM
Yea I really enjoyed dragging it. I cant wait to work up to pulling for longer durations.

Here's today training:

3 Week

Squat
Barx12
115x8
150x5
190x3
215x3
245x4 then another 4, I had to re-rack b/c the bar was slipping too much. Im tired of this bull im getting a good bar. Here's the vid: http://s9.photobucket.com/albums/a60/The_Teen_Titan/?action=view&current=1228091411.flv

ATG High Bar Squat
115x6
170x8
170x8
170x8 --> wanted to record this to see form: http://s9.photobucket.com/albums/a60/The_Teen_Titan/?action=view&current=1228091430.flv

Pull-Through (wider squat stance)
6 platesx12
6 platesx12

Ab Wheel (all done kneeling)
x15
x12
x12


Hopefully Ill get a bar pretty soon. The one I have sucks balls.

Coke
12-28-2009, 09:12 PM
Keep on with it, doing very well dude.

ehopkins932
12-29-2009, 03:09 PM
More sled work today, 80lbs on sled (96lbs total) for 5 min

Off Road
12-29-2009, 03:39 PM
Nice deep squats...well done.

ehopkins932
12-30-2009, 03:46 PM
Today's training was alright, kind of ****ty.
5/3/1 week

Military Press
Barx10
85x5
95x3
110x7 --> got it up half way and it wouldnt budge...wanted to get 8

Fat Bar Floor Press
95x10
115x8
150x8
150x6 --> I had to lift this off to myself today. Maybe that was the reason it went so crappy, I should have just used my self-spotter. I was supposed to do 3 sets of 8, but I just stopped.

Pull-ups
10 sets of 3 throughout

Cable ER/IR
2 sets 12/14

Didn't bother doing face pulls or hammer curls today...figured Id let myself rest up more.

ehopkins932
01-01-2010, 05:04 PM
5/3/1 Week

Deadlift
135x8
185x5
210x5
240x3
265x10 -> Here's the vid http://s9.photobucket.com/albums/a60/The_Teen_Titan/?action=view&current=0101001151.flv&newest=1

3 in Deficit Deads (w/ belt)
190x6
190x6
190x6

Hanging Leg Raises
1 set of 10

Had to rush out to the movies with the family so I had to rush. Hit a good PR today on the deads, so its all good.

Off Road
01-01-2010, 10:08 PM
Do you think the deficit deads help?

ehopkins932
01-02-2010, 08:22 PM
Yes, I think they help with starting power. If you look at my last cycle I went from 240x11 to 265x10 with deads once I added more quad movements (high bar squats and deficit deads). I know the I have to be careful not to overdo it with them though because I have over trained in the past when I did westside by doing ME deads and then 3 heavy sets of 3 on DE day. It burned me out in a few weeks and I got sick.

Off Road
01-02-2010, 08:44 PM
I will have to give them a go if my deads stall out. I am weakest off the floor.

ehopkins932
01-04-2010, 05:22 PM
Yea they have made my deads go up. But then again, so has everything else since Im at the level I am and Im 17. You might want to ask a more experienced lifter, but I do believe that generally deficit deads help people off the floor. Again, Id seek out another opinion or two.

Today's Training: 5/3/1 week

Bench
Barx12
95x8
115x6
145x5
165x3
185x7 -->> 228 estimated max....if training continues without any injuries/interruptions I should definitely hit 230 at my meet at the end of March. Pecs are feeling pretty much 100% now too.

CG Bench (index on edge of inner knurling)
115x7
150x7
150x6 ---> I just ran out of energy. I went from being up to ~2am every night to going to bed at 11 and waking up at 6:30 for school today.

Rolling Thunders (I reached back more and these and they were a lot harder)
25x8
25x8

Inverted Row
10lb plate on chestx12
10x12
10x12

Seated V-Grip Row
8 platesx12
8x12
8x12

ER/IR - 2 sets of 12/14

I'm really tired...thank god I have one more workout then a deload. Also, I think I am going to stop pulling the sled while it is still really cold out. Im feeling a cold coming on (my throat is hurting a bit). From the past I know that doing things in the cold make me sick with bronchitis (I've had it like 4 times in the past 2 years). I dont want to take a week off for it, so unless I feel better and the weather gets warmer Im probably not going to do any sled work. I really want to so I can do longer sessions when it is nice weather, but Ill just have to wait.

ehopkins932
01-06-2010, 06:13 PM
5/3/1 week

Squat
Barx12
115x8
145x5
175x5
205x5
230x3
255x7 --> Ill have the vid up soon. From what I could tell though I was sitting back too much which was causing me to learn over a lot. I think sitting back a little less and staying more upright will allow me to get more drive out of the hole. If anyone has any suggestions let me know.

High Bar Squat
135x5
175x8
175x8
175x8 (My form wasn't too great on these...I have been tired all week and focus hasnt been very good. Ive been getting the weight moved by this deload should be nice.)

Ab/Adduction
Mini Band 2x12/14 --> I think I should just use cables...this movement feels really awkward.

Ab Wheel
2 sets of 10
1 set of 12

Coke
01-07-2010, 08:04 AM
Good job for both days bro.

Off Road
01-07-2010, 08:26 AM
Good sessions. I'm not much of a "form" guy, but I loose a lot of drive if I get bent over too far and my hips are too high. It gets the bar out of the groove.

ehopkins932
01-07-2010, 03:25 PM
Last session's squats: http://s9.photobucket.com/albums/a60/The_Teen_Titan/?action=view&current=0106001649.flv&newest=1 I think I really just need to focus on driving my knees out as much as possible. Maybe point my toes out a bit more.

ehopkins932
01-08-2010, 08:55 PM
Deload

Military Press
Barx10
60x5
75x5

3-Board (light)
Barx12
85x8
115x5
(add board)
155x10
155x10

Pull-ups
7 sets of 3 throughout

Face Pulls
Minix15
Minix15

Cable ER/IR
2 sets 12/14

Went quick and everything felt fast, especially the 3 boards. I think they should help a lot.

Also, for speed work for squats (squatting against bands for 6 sets of 2), should it all be done to a box like DE days in westside?

Off Road
01-08-2010, 09:01 PM
I got to get me some bands :bow:

ehopkins932
01-11-2010, 04:11 PM
Deload

Deadlift
135x5
170x5

Speed Pulls
6 singles w/ 45-60sec rest
135+Short minis choked on bar and looped under feet (about 60lbs of tension at the top)

The deads felt really fast. Ill up the bar weight 15 lbs next week.

Decline Sit-ups
25 on headx8
25x8

Off Road
01-11-2010, 05:07 PM
Don't you just hate deloads :evillaugh:

ehopkins932
01-14-2010, 02:16 PM
Yea, sometimes lol. I know I cant go forever though.

Yesterday's training

Deload

Bench
Barx12
80x5
100x5
120x5

Speed Bench
80+Short Minis (~65 lbs at the top) for 6 sets of 3
Here is the first 2 sets showing my set-up. Please let me know what you guys think of form. Im arching more than it looks with the shirt hanging.
http://s9.photobucket.com/albums/a60/The_Teen_Titan/?action=view&current=0113001651.flv&newest=1
http://s9.photobucket.com/albums/a60/The_Teen_Titan/?action=view&current=0113001652.flv&newest=1

DB rows facing incline bench
2 sets w/ 35s...didnt like this movement and I dont think Ill be using it

Did a set of lat pulldown and I hate them.

Ill probably do another form of seated rows and bb rows for my next cycle.

ER/IR
1 set of 10/12

Im currently feeling ****ty with a cold. Im just congested so it isnt anything bad and hopefully it clears up. I think Im not going to squat tomorrow and just do it on monday. I dont want to go into a new cycle feeling sick. I hate the winter I always get sick. Atleast my issue of PLUSA came today.

ehopkins932
01-15-2010, 04:13 PM
Feeling better today, almost 100%

Deload

Squat
Barx10
80x8
110x5
135x5
160x5

Speed Squat (Box slightly below parallel)
6 sets of 2 w/ 115+Light Bands (~70lbs at top)

Ab Wheel (Kneeling)
2 sets of 8

ehopkins932
01-18-2010, 04:37 PM
Start of new cycle

Military Press
Barx12
80x5
90x5
100x10

Pull-Ups (Throughout)
10 sets of 4

3-Board
barx12
85x6
115x5
+3 board
155x10
155x10
155x10
155x10

Face Pulls
Minix20
Minix20

Barbell Curls (I dont know why I bother with these...my arms are spent by this time)
75x4
65x5

Off Road
01-18-2010, 04:44 PM
Interesting...high rep three board press...I don't think I've seen anybody do that before.

ehopkins932
01-18-2010, 07:06 PM
We'll see if they help bro, I know floor presses help so far and Im trying to find other movements.

Coke
01-18-2010, 08:06 PM
Session looks real nice.

ehopkins932
01-20-2010, 05:21 PM
thanks coke

Today's training:

5 week

Deadlift
135x8
190x5
220x5
245x11 --> Not a pr but my back starts to give out around this time

Speed Deads
150+short minis for 6 singles

3 in Deficit Deads
135x6
195x6
195x6

Decline Sit-ups
25 plate on headx12
x12
x15

Coke
01-20-2010, 08:58 PM
Way to work them deads, like the high rep set.

ehopkins932
01-22-2010, 04:58 PM
Today's Training

5 week

Bench
Barx12
75x8
100x6
130x5
150x5
170x7

Needless to say Im not happy with 7. My form sucked ass, my quads felt like they were cramping up, my shoulders were coming untucked, elbows flaring early, it was all fubar'd. When I got off the bench I had an aweful headache all of a sudden and I felt dizzy and nauseous. I still feel ****ty.

Speed Benching
85+short minis for 6 sets of 3. Form started to get a lot better for the last 3 sets. Putting pressure on my neck/back of head to set up was making me feel like **** everytime. It usually isnt like this.


Reverse Band CG (minis hanging from top of cage. Did ok on these, I was still feeling the last set of benching.)
95x8
165x7
165x6

Bent Over DB Row
50x12
50x12
50x12

ER/IR
2 sets of 12/14

I dont really know what was wrong with benching today. Now my pecs feel weird again. I need to concentrate on form A LOT more and stop drinking red bulls. Im going to do the warmup sets until I get the form PERFECT for all sets. I read in the last plusa that the sheiko does that with his guys to reinforce form...hopefully it will help.

Also, next deload I wont be using bands at all. Ill just use straight weight. Rookie mistake on my part :(

Coke
01-24-2010, 01:26 AM
Glad seeing you put forth the effort above all things, nice that you take a step back to look at how you can make improvements.

ehopkins932
01-25-2010, 05:14 PM
Thanks coke. I always appreciate the positive reinforcement.

5 week

Squat
Barx12
115x8
145x5
180x5
210x5
240x8

I was disappointed with this, I know I had 10 in me. I know this is an excuse. I had a headache going into squatting and on the eighth rep the back of my head felt like it was going to explode. I literally doubled over after the set. I really hope this goes away by wednesday. On a side note, I still need to buy a texas power bar.

Speed Squats (slightly lower than parallel box...45 sec rest periods)
125+Purples for 6 sets of 2

ATG High Bar Squats (Slightly wider than shoulder width feet)
135x5
180x8
180x8

Ab Wheel (Kneeling)
2x10
1x12

Weighed 153.5 this morning.

Coke
01-25-2010, 07:03 PM
Great squats, especially pound-for-pound...you definitely will be getting the added size you want at this rate.

ehopkins932
01-26-2010, 02:33 PM
Thanks Coke. I can definitely see my quads getting bigger.

Little recovery work. Its warmer out so I can drag my sled again. Sled dragging is going to be tanning time too come summer time lol. Eventually Ill work up to 20 min sessions.

Sled Dragging....80lbs+15lb sled for 5 minutes
Tricep Pushdowns 2x25
Shoulder Dislocates 1x20

Off Road
01-26-2010, 03:16 PM
Sled dragging is awsome!!!

ehopkins932
01-27-2010, 01:27 PM
I agree offroad.

3 Week

Military Press
Barx12
85x5
95x5
110x7.9--> this was so close to lockout it was stupid. Doesnt count for 8 though.

I still have an aweful ****ing headache on top of midterms this week. On the last set of militaries I got that same pain in the back of my head. Its literally the worst pain I think Ive ever felt and I have a high pain tolerance. Its going to kill me on deads if it doesnt go away.

Pull-ups (done throughout)
5 sets of 5
5 sets of 4

3-Board
95x8
125x5
+board
155x10
155x10
155x11

My pecs are feeling better but I need to tuck my shoulders better still. Its the high reps that kill me.

Low Cable ER/IR
2 sets of 12/14

Off Road
01-27-2010, 01:30 PM
7.9 reps :evillaugh: Good stuff.

Barbaccio
01-27-2010, 01:55 PM
Unbridaled Rage! Sorry I've been so MIA man. Lots going on and I'm trying to get my own training dialed in as well. Hope things are well! You're always welcome to try and make the trek down here during the summer sometimes to train! Take care bro! If I'm up there this weekend I'll be lookin for ya!

Coke
01-27-2010, 07:02 PM
Fine training overall man.

bhodel112
01-28-2010, 12:28 PM
Hey man I just wanted to say what's up. You can check my journal, we're pretty similar in lifts, just I'm 3 years older and 10lbs lighter. But where do you live at? Me and my buddy go to Rutgers and we're going to the USAPL State Championships on 2/28. It's my first comp so I didn't even realize there was another one the day before in Edison. Just wanted to say hi, and sweet squats, I wish I was that high lol.

Barbaccio
01-28-2010, 01:03 PM
Ug, you should've done the one in Edison bhodel....USAPL meets are awful. It's like attending church.

bhodel112
01-29-2010, 12:06 AM
(sorry to jack thread)....
Ya i've only been lifting(the right way) since September and when my friend said he was doing the States I told him I'd come watch. Then I figured I might as well compete but I haven't really been looking around for anything else..

ehopkins932
01-29-2010, 01:47 PM
What's up Tone? Everything is going good right now, thanks for asking. Comparing USAPL meets to church is pretty funny lol

3 Week Deadlift

Deadlift
135x8
165x5
200x3
230x3
260x6 --> Im not sure why I got so few. I just couldnt get any power off the floor. Maybe it was just the 2 midterms I had yesterday plus 3 hours of studying after and the midterm today. Either way Im not stressing it. Ill kill it next week for the 3 week.

3in Deficit Deads
135x5
200x6
200x6
200x6

These went really well considering the first movement sucked.

Decline Sit-up
30 lbs over headx10
x10
x12

Time to relax.

EDIT: I wont be able to drag my sled tomorrow since its ****ing freezing. It was 50 a few days ago, and due to it being jersey, its now like 15.

ehopkins932
02-01-2010, 12:43 PM
3 week

Bench
Barx12
95x8
140x3
160x3
180x6 --> form was better but still of
135x8 got form better

CG Incline
Barx10
95x8
135x4
115x8
115x7

Hard movement.

DB Rows
25x10
50x15
50x15
50x15

ER/IR
2 sets of 12/14

Technique is getting better...still needs work.

Off Road
02-01-2010, 01:08 PM
Ya, don't stress the deadlift. Many factors play into how well you do in the gym. I had a cr@ppy workout on Saturday and killed it today (Monday).

Coke
02-02-2010, 03:56 AM
Nice job for both days just the same bro.

ehopkins932
02-03-2010, 05:31 PM
Thanks guys. Your right offroad, today was good.

3 week

Squat
Barx12
85x9
115x5
155x4
195x3
225x3
250x7 --> wasn't hard, bar was slipping and feet were out of position. Leaving a rep or 2 in the tank has kept me progressing anyway, so no biggie

High Bar ATG squats (slight wider than shoulder width)
135x6
180x8
180x8
180x8

Ab Wheel
3 sets of 12

4 way hips w/ mini band
1 set of 10 each way

ehopkins932
02-05-2010, 05:22 PM
5/3/1 week

Military
Barx12
90x5
100x3
115x6

Pull-ups done throughout
10 sets of 5

3-Board
Barx12
85x8
+board
120x8
160x10
160x10
160x10

Face Pulls
Minix15
Minix15

ER/IR
2 sets of 12/14

I was able to stay really tight on the 3 boards. Thanks for the advice on that Tone.

Off Road
02-05-2010, 06:02 PM
Nice to see things back on track.

Coke
02-05-2010, 08:05 PM
Nice to see things back on track.

No doubt, doing very well in here.

ehopkins932
02-06-2010, 11:14 AM
Thanks guys. Things are going well.

Barbaccio
02-08-2010, 08:14 AM
Glad to help buddy. Move the weights up on that 3-Board. You should be doing heavy 3 sets of 5. 10's are no good. Maybe over Easter break or something you can get down here on a Monday and bench with us one night.

ehopkins932
02-09-2010, 12:45 PM
Will do Tone; Ill lower those reps for my next cycle. I have off from school all week this next Mon-Fri. Im supposed to be checking out the training studio Wednesday or Friday. Im not sure if that is definite though because my dad needs to be off from work since he wants to come the first time to make sure I can drive there alright.

Are you free this Monday? Im not sure what my dad is working...probably won't be able to come but I can ask and see. What time do you guys train?

Yesterday's training

5/3/1 week

Deadlift
135x8
165x3
190x3
220x5
245x3
275x4 --> this was really ****ty. I should have gotten ~8. I was tired as hell going into this and I think that was the reason. My slept patterns get all ****ed up during the weekends and it crashes me on mondays. I couldnt get any power off the floor. Got to get that in check.

GMs (squat stance)
115x6
135x8
135x8
135x8

Ab Band Pulldown
3 sets of 12 w/ Purple + Mini

Lesson learned for deads this cycle. Get more sleep and don't do deficit deads for more than 2 weeks or it will mess up form.

ehopkins932
02-10-2010, 02:12 PM
5/3/1 week

Bench
Barx10
95x8
120x5
150x5
170x3
190x4 --> ****ty as hell. Wanted to get 6-7. Couldnt get tight.

CG Incline
Barx12
85x8
115x8
115x4...
no more

DB Row
35x8
60x8
60x8
60x8

Not even going to give an excuses for this second ****ty workout in a row. I know what I need to do and I just need to get it done. Going to kill squats, take a DELOAD, and hit the next cycle hard. I will hit 360-230-330 next meet.

ehopkins932
02-12-2010, 10:25 PM
5/3/1 week

Squats
Barx12
115x6
150x5
185x5
210x5
240x5
265x7 ---> estimated 327 max...should definitely get 360 w/ wraps and on a mono next meet.

High Bar ATG Squats (slightly wider than shoulder width...beltless)
135x6
185x8
185x8
185x6

Decline Sit-up (weight on head)
10x12
30x12
30x12
30x12

4-way hips w/ a mini band
2 sets of 10 each way

If squats continue to go well I will go for 385 (WR in APA for my age) on Mar 27.

Off Road
02-13-2010, 09:04 AM
385 would be awsome! Good luck.

Coke
02-13-2010, 11:12 AM
385 would be awsome! Good luck.

Same here, stay hungry dude!!

ehopkins932
02-13-2010, 04:11 PM
yea, cant wait for my meet!

ehopkins932
02-15-2010, 03:07 PM
Deload

Military
Barx10
60x5
70x5

Pull-ups Throughout
5 sets of 5

3-Board (will be done for 3x5 next cycle)
Barx12
85x8
+Board
120x5
165x5
165x5

Set-up was tight on these. I had my mom hold the board and it was hilarious because she hates watching me lift.

Face Pulls
Minix20

Wrist Curls
35x10 each arm

ER w/ plate for 12

My cable machine is ****ed up and I dont know why. I need to have my dad fix it.

ehopkins932
02-17-2010, 03:06 PM
Deload

Deads
135x8
175x5

Good Mornings
95x8
95x8

Hanging Leg Raise
2 sets of 7

Done in 20 minutes.

ehopkins932
02-19-2010, 07:13 PM
Deload

Just some light DB work

DB Bench
25x15
40x10
40x10
40x10

DB Row
50x8
50x8

Arm Pumping
A set of 21s with the bar and 50 rep mini band pushdowns

Off Road
02-20-2010, 07:55 AM
Deloads almost over for you. I hope you feel rested and ready to hit it hard again.

ehopkins932
02-22-2010, 03:08 PM
Thanks offroad, i feel pretty good. Slept like 9-10 hours for most days over my break, so Im sure the helped.

Deload

Squat
Barx12
115x5
140x5
170x5

High Bar Slightly wider than shoulder width
135x8
135x8

Decline Sit-up
25 plate on headx10
25x10

ehopkins932
02-25-2010, 02:36 PM
Start of new cycle

5 week

Military Press
Barx10
80x5
95x5
105x8 not tough

Pull-ups throughout
10 sets of 6...these were tough

3-Board
Barx12
95x8
+board
125x5
155x5
190x5
190x5
190x5

Face Pulls
Minix20
Minix15

ER/IR
2 sets 12/14

I have a bit of a head cold. Im just conjested but thats about it. Hope it clears up quick....meet in a little over a month.

Coke
02-25-2010, 11:17 PM
Session is ace bro, now that's going at it.

Off Road
02-26-2010, 07:12 AM
You must have the WannaBeBig Journal Virus...everybody has a cold right now. Still, those were very impressive pull-ups, I'm very jealous. I'm looking forwrd to you pulling off some PRs at the meet.

ehopkins932
02-27-2010, 05:29 PM
Thanks guys, appreciate it. Feeling much better already.

5 week

Deadlift
135x8
165x5
+belt
195x5
225x5
255x10...form starts to break down past 10 for me. My lats (and tris and chest) have DOMS from military day still

GMs (squat stance)
95x8
140x8
140x8
140x8

Standing Band Crunch
Purple + Mini x12
x12
x15

Banded GM
Purplex50

ehopkins932
03-01-2010, 06:09 PM
Yesterday: 5 min w/ sled at 95lbs

5 week

Bench
Barx12
85x5
135x5
155x5
175x6....

Paused Bench
155x7
145x7
135x6

DB Rows
60x10
60x10
60x10

ER/IR
2 sets 12/14

I still need to get technique down. I need to push the weight back instead of straight up. I can get my ROM to ~5-6 inches straight pressing it but it kills my power. ****ty day in general.

Coke
03-01-2010, 07:00 PM
Good job for both days man.

Barbaccio
03-02-2010, 08:25 AM
UN.
Bridaled.
RAGE.

ehopkins932
03-03-2010, 07:52 PM
Dont exactly agree coke, but thanks. And Tone, you will see the rage come out during squats on March 27th. :)

5 week

Squat
Barx12
85x8
115x5
155x5
190x5
220x5
245x7

High Bar (Slightly wider than shoudler width and beltless)
135x6
165x4
195x6
195x6
195x6

Decline Situp
bwx15
35 on headx10
35x9
35x8

Hips w/ mini
12 reps each way

Off Road
03-04-2010, 08:47 AM
Nice squat session Eddie.

ehopkins932
03-05-2010, 05:46 PM
3 week

Military
Barx12
65x4
90x3
100x3
115x6 (i have the vid...ill get it up tomorrow)

Pull-ups (throughout)
5 sets of 7
3 sets of 6
2 sets of 5

3-Board
Barx12
85x8
115x6
+board
155x5
195x5
195x5
195x5

Face Pulls
Minix15
Minix15

ER/ER
2 sets 12/14

ehopkins932
03-06-2010, 11:29 AM
http://s9.photobucket.com/albums/a60/The_Teen_Titan/?action=view&current=0305001700-1.flv&newest=1

Yesterdays pressing

ehopkins932
03-08-2010, 06:57 PM
3 Week

Deadlift
135x8
175x4
210x3
240x3
270x7

Static Hold with fat bar (over under grip)
185x38 sec
185x20 sec

GMs (squat stance)
115x8
145x8
145x8
145x9

Had one or two left. I should be good for 330 come mar 27.

Off Road
03-08-2010, 09:28 PM
Nice presses. I wish I had a rack that tall.

Coke
03-08-2010, 09:39 PM
Efforts are looking nice dude.

ehopkins932
03-09-2010, 01:13 PM
Offroad, Im only 5'7 so its really not that tall lol. And thanks Coke

Did 5 min on sled (95lbs) outside today. Getting nice out.

Off Road
03-09-2010, 02:10 PM
Sled pulling weather is upon us. Great stuff.

ehopkins932
03-10-2010, 05:57 PM
Yea can't wait until it gets in the 70s.

3 week

Bench
Barx12
85x8
115x7
145x3
165x3
185x5...I wanted to get more but my form is definitely getting better. I need to not touch so low, keep my feet out a little more to get more leg drive, and push back to lockout. Shooting for 225 (20lb meet pr) at the meet....should get it.

Paused Bench
145x7
145x7
145x5

I moved my feet to the sides a bit more and got amazing leg drive. My quads were actually pumped after the last set. So were my lats.

DB Row
35x10
60x12
60x12
60x12

BB Curl + Tricep Pushdown w/ purple choked on pull-up bar (sitting on the floor)
65x8/purplex15
65x6/purplex15

ER/IR
1 sets of 10/12

Not too bad today. Technique is definitely improving bit by bit. I got my set-up pretty much down now...just need to focus on bar path.

Off Road
03-10-2010, 07:02 PM
you WILL get it!

ehopkins932
03-12-2010, 10:26 PM
Hell yea offroad, it will be done :evillaugh:

Worked up to some sub-maximal singles today. 385 will be hit on meet day.

Squat
Barx12
85x8
115x5
135x5
160x5
add belt
185x3
210x2
245x1
add wraps
275x1
300x1 http://s9.photobucket.com/albums/a60/The_Teen_Titan/?action=view&current=0312001721a.flv&newest=1
330xlost balance at top http://s9.photobucket.com/albums/a60/The_Teen_Titan/?action=view&current=0312001721.flv&newest=1 Just racked it and took it out again
330x1 easy (10 pr...old pr was 320 on a mono) http://s9.photobucket.com/albums/a60/The_Teen_Titan/?action=view&current=0312001712.flv&newest=1

High Bar Squat (slightly wider than shoulder width...used a belt since my low back is bothering me for some reason)
115x5
145x5
175x8
175x8
175x10

Just went light on the high bar squats

Decline Sit-up
BWx10
35x8
35x8
35x8

4 way hips w/ mini
2 setsx12 rep each way

Banded GM
Purplex50

ER/IR
1 set 10/12

Squats were strong today and Im happy. I could definitely have gotten another 30 lbs walking it out, maybe more. Given that + the week off before the meet + the mono + the bloat Ill be good for 385. Walking out that weight was definitely tough as hell. It might have been due to the wraps and not being used to doing heavy singles, but damn, I have so much more respect than I already did for Coan and Cartwright and all the big walkout squats. Here we go APA world record!

One more week of training, then a week off. Bout time, my joints are starting to hurt.

Off Road
03-12-2010, 11:29 PM
You are building a good head of steam. We're all pulling for you to get those PRs at the meet.

Coke
03-13-2010, 08:28 AM
Excellent the way you breezed right through the 330 squats.

ehopkins932
03-15-2010, 07:45 PM
Thanks guys, appreciate the support.

1 week

Military
Barx12
75x5
95x5
105x3
120x4

Not bad not good.

3 board
barx12
75x5
95x5
115x5
+3 board
135x5
165x5
200x3
I unracked all of the last lifts myself without using my auto-spotter...mistake. My elbows were killing me and its gay the way my pins are. I set up the auto-spotter for the last 2
200x5
200x3 ---> I was tired from unracking it. Not bad either way

Pull-ups throughout
4 sets of 3 with 10lbs strapped

Face Pulls
2 sets of 17 w/ mini

ER/IR
1 set of 12/14

Off Road
03-15-2010, 08:07 PM
How is unracking wearing you out?

Barbaccio
03-15-2010, 08:42 PM
Unracking sucks if you're not used to it. It can take a sh1tload out of you. Having partners hand off is a great treat. I had to unrack myself one week awhile back. It sucks and it can wear out your shoulders fast if you're not used to it. Good job over all Eddie. Good talking to you today!

ehopkins932
03-17-2010, 06:36 PM
Yea, unracking blows and my elbows still hurt a bit.

Thanks Tone, I appreciate the help always.

Hit my opener today. Felt explosive.

Deadlift
135x8
155x5
185x3
210x2
240x1
270x1
300x1

GMs (squat stance)
95x8
120x5
150x8
150x8
150x8

Standing Band Crunch
Purple + Minix15 - 3 sets

Benching on friday then taking a week off.

ehopkins932
03-19-2010, 09:51 PM
Bench
Barx12
75x8
95x6
115x5
140x3
165x2
185x2
205x1

Went up pretty easy. This was my old meet PR.

Paused Bench
145x7
145x7
145x7

These all felt good. Touching a little higher on my chest is helping. My right pec was starting to bother me again and my shoulders/elbows are still a bit agitated from unracking on monday. Iced my pec afterwards

DB Row
25x8
70x8
70x8
70x8

Rope Pushdowns
1platex30 + tricep stretch

I did these because my tendonitis is flaring up.

ER/IR
2x12/14

Done. Definitely was beat after. No real training until meet...Ill drag the sled outside tomorrow and wednesday for 5-6 min and maybe do a little rc work on wednesday. Other than that, just resting up and doing some walking on the treadmill until next saturday.

Off Road
03-19-2010, 09:53 PM
Rest up for those PRs. We're all pulling for you.

ehopkins932
03-20-2010, 12:30 PM
Thanks Offroad, appreciate it.

7.5 min w/ 95lb sled (one short break). It was 70 out today, finally

ehopkins932
03-28-2010, 05:13 PM
I posted this in the lifting section, but I figured Id put it here for reference.

I did a raw meet for the APA in Edison, NJ yesterday; it definitely went well. Weighed in at 158.5 the night before, ate/drank all day.

I starting foam rolling/dynamic stretching for the squats pretty much right when I got there. I couldn't loosen up my lower back or hips for **** and I was a bit worried. It felt like a wasn't getting depth and my back was rounding a little, but another lifter informed me that it I was getting depth on the warm-ups. It felt like I wasn't able to sit back right. Still, I opened with 315 and it felt light, which it should have. 350 was my 2nd; it felt pretty easy too. My main goal was to hit 385 for this meet, since 380 was the world record for my division. It felt really heavy when I unracked it, walking it out would have been hell. On my way up, I lost my balance a bit and my weight was on my toes, but I still got it. Here are the squat vids:

315: http://s9.photobucket.com/albums/a60/The_Teen_Titan/APA%20Mar%2027%202010/?action=view&current=315sq.flv
350: http://s9.photobucket.com/albums/a60/The_Teen_Titan/APA%20Mar%2027%202010/?action=view&current=350sq.flv
385: http://s9.photobucket.com/albums/a60/The_Teen_Titan/APA%20Mar%2027%202010/?action=view&current=385sq.flv

Warm-ups for bench felt good. The bench was a little low, but the big problem was that the uprights were fixed and the one sitting was like 2 inches too high, so I couldnt tuck my shoulders all the way. Opened at 190, felt good. Hit 210 for my second, the lock-out was kind of tough. 225 was just too heavy and I only got it 2 inches off my chest. I think I might have gotten 225 if I could have set up probably, but Im still happy with how things went.

190 - Wouldn't upload to photobucket for some reason. Not a problem
210 - http://s9.photobucket.com/albums/a60/The_Teen_Titan/APA%20Mar%2027%202010/?action=view&current=210bench.flv&newest=1
225 (miss) - http://s9.photobucket.com/albums/a60/The_Teen_Titan/APA%20Mar%2027%202010/?action=view&current=225benchmiss.flv&newest=1

Warms-ups for deads felt alright, speed was a bit slow, but this is always the case for me. It took a while for the lifting to start after I was done warming up, so Ill take more time next time. Opened with 300, came off the floor easy enough. 315 for the second, came off the floor a bit slower. 330 for the third, came off the floor and I was thinking **** yea because whenever that happens I can lock it out.

300 - http://s9.photobucket.com/albums/a60/The_Teen_Titan/APA%20Mar%2027%202010/?action=view&current=300dead.flv&newest=1
315 - http://s9.photobucket.com/albums/a60/The_Teen_Titan/APA%20Mar%2027%202010/?action=view&current=315dead.flv&newest=1
330 - http://s9.photobucket.com/albums/a60/The_Teen_Titan/APA%20Mar%2027%202010/?action=view&current=330dead.flv&newest=1

Totaled 925, which was my goal (100lb PR from December 6th). It was definitely a great day and I met some cool people.

Coke
03-29-2010, 01:01 AM
Killer stuff man, major props!!

Commute
03-29-2010, 08:06 AM
Nice looking deadlifts... Keep it up!

ehopkins932
03-31-2010, 02:44 PM
Thanks guys, appreciate it.

Did some sled today. Dragged it for 7.5 min with 1 short break. 95lbs in total

ehopkins932
04-02-2010, 04:26 PM
Military Press
Barx12
65x5
85x5
100x5
110x8 PR

I used a thumbless grip today and it felt better. Ill definitely stick with it.

DB Bench
12.5x15
25x11
50x10
50x10
50x9

I havent done these in a while and my strength on them shows. I picked 50s and thought they wouldnt be hard but they were. Im stronger off my chest then at the top unlike most raw lifters, but these should still definitely help.

Pull ups done throughout
3 sets of 5, 1 set of 9 --> these werent the coaches, just easing back into them.

Seated DB Cleans
7.5x12
5x10

These were tougher than I expect, definitely need to start light.

Standing Alt. DB Curl
25x10
25x10

ER/IR
1x12/14

Hitting the weights again today felt good. Weight is up to 155-157.

Off Road
04-03-2010, 09:30 AM
Dang man, that was a great meet for you. Congrats on hitting your goals. That has to feel great and give you a big boost of confidence going into the future. Great stuff!

Coke
04-03-2010, 04:29 PM
Good job overall bro.

ehopkins932
04-05-2010, 06:20 PM
Thanks guys, I appreciate it.

Today:

5 week

Deadlift
135x8
165x5
200x5
230x5
265x7 Had a few left, no sense pushing it one week 1.

Front Squat
Barx12
85x5
115x4
135x8
135x8
135x6

I used a cross armed grip for these...I tried grabbing onto straps but that was uncomfortable too. Maybe I just need to get used to it.

Pull-Throughs
3 platesx10
6 platesx12

Standing Ab Crunch
Purple + Mini 3 sets of 15

StLRPh
04-05-2010, 07:11 PM
Just read through your log, great work and amazing progress.

ehopkins932
04-06-2010, 06:42 PM
Thanks for the comments St.

Today I did some sled dragging, 1 min pulling 1 min walking : did that 7 times with 95lbs.

T o m m Y
04-07-2010, 07:19 AM
Yo bro you doing the meet on july 11th??

Off Road
04-07-2010, 07:58 AM
Nice sled session.

ehopkins932
04-07-2010, 05:34 PM
Thanks Offroad. And Tommy, I wont be doing the APA meet in July for a few reasons. The main one is that the bench they use there has uprights that are a few inches too high for me and I cant set up right. I have to untuck my shoulders a good bit to unrack it and I lose power. The second is that is about 2 weeks after I graduate and 4 weeks after I will be down in seaside for a weekend...youre from jersey so I dont have to explain how that is detrimental to lifting. Are you competing? Ill probably go to watch if you need a handler or someone to help.

I have decided that I will do the WNPF Raw Nationals in Bordentown (which is about 45 min away from me) on August 14th. This gives me about 5 months to train and get stronger...hopefully I can keep things straight come summer time.

Anyway, today's training:

Bench
Barx12
80x5
100x5
120x5
135x5
160x5
180x6

I figured out a few days ago that the auto-spotter I use weighs 5lbs. It definitely messed with my bar path and form so I dont like using it, but I wont have a training partner for another 2 months or so. I really need to find a training partner fast in college or learn how to unrack it and hope they have good benches.

Floor Press
Barx10
100x6
140x5
170x5
170x5
170x4

DB Row
25x8
45x6
70x10
70x10
70x10

ER/IR
2x12/14

Mini Band Pushdowns x50 + Tricep stretch

Elbow tendonitis is flaring up and my pecs are starting to bother me AGAIN....time to ice up **** tonight. I also really need to set some goals up for my next meet so I have something to shoot for; Im thinking something like a 1025-1050 total (not sure yet) and maybe go for the squat world record which means I need to squat 440. Bench maybe 240...pull 370? Not sure.

Coke
04-07-2010, 08:18 PM
The August meet sounds like good timing for you Eddie, plus it's in fairly close proximity and gives you ample time to prepare for it as well.

ehopkins932
04-09-2010, 06:06 PM
I think so to Coke, glad you agree.

Today's lifting:

5 week

Squat
Barx12
85x8
115x5
135x5
165x5
195x5
225x5
255x7 not too hard

GMs (squat stance and beltless)
95x8
135x5
150x8
150x8
150x8

Decline Situp (weight on head)
BWx10
35x8
35x8
35x8

4 Way Hips w/ Mini Band
2 sets of 12 each way

Im going to give 4 days a week a try and see how that goes. Im 5 months out so even if it doesnt work I still have time.

Off Road
04-09-2010, 08:53 PM
Ya, give 4 days a week a try. It seems to work for a lot of guys. If you start to stall, reduce it. Good luck, things are going well.

ehopkins932
04-10-2010, 05:13 PM
I think thats a good idea Offroad, thanks.

Today was 6 intervals 1 min on 1 min off w/ 95lb sled. I meant to do 7 but messed up count. :clown:

Off Road
04-10-2010, 06:50 PM
It's easy to lose count when you are coughing up a lung :)

ehopkins932
04-12-2010, 02:47 PM
Haha Offroad its not that hard yet. Once I up the intervals over the next 2 months and it gets to 20 min and then I start adding weight it will. :)

3 Week

Military Press
Barx10
65x5
90x3
105x3
120x4

Easier than last time.

DB Bench
10x25
20x20
20x20
20x20

I did these just to pump blood into my pecs....the right one is beat up and I didnt want to push anything today. Should be good to bench on Friday for sure.

Pull-ups done throughout
6 sets of 7
4 sets of 6

These were really really tough. I missed a rep or 2 on the last set, that was what i was suppose to do.

Seated DB Clean
2 sets of 15 w/ 5lbs

ER/IR
1 sets of 12/14

Tricep Pushdown
Purple x 25
Mini x50 + stretch

Tendinitis sucks.

Lat Pulldown
40lbsx30
50lbsx20

I did these to see if it reduces DOMs that I always get from pull-ups.

ehopkins932
04-13-2010, 03:32 PM
Recovery today

Foam Rolling

30 min treadmill at 3.0

3 rounds of the following:
Mini Band Pushdownsx30
DB Bench w/ 5lbsx35
Lat Pulldown w/40lbsx30
SLDL w/15lb DBsx30

ehopkins932
04-14-2010, 02:43 PM
3 week

Deadlift
135x8
165x5
190x3
220x3
250x3
280x7

Front Squat
Barx8
85x5
115x5
135x8
135x8
135x8

Pull-Through
3 platex10
6platesx10
6platesx10

Standing Band Crunch
Purple + Mini x15 - 3 sets

Band GM
Purplex30

Coke
04-14-2010, 09:13 PM
Efforts looks nice, being smart about it all.

ehopkins932
04-15-2010, 02:48 PM
Thanks Coke.

Sled Dragging:
95lbs for 7 intervals...1min on 1min off. Doing 8 next time

Off Road
04-15-2010, 03:07 PM
Way to be consistent with the lifting and the GPP.

ehopkins932
04-16-2010, 05:23 PM
Thanks Offroad, trying to keep it going :)

3 week

Bench
Barx8 - 3 sets to work on form
65x8
90x5
120x5
150x3
170x3
190x5 not hard...great form too

Floor Press
95x8
135x5
170x5
170x5
170x5

DB Row
25x8
50x6
70x12
70x12
70x12

ER/IR
2 sets 12/14

Minix50 + Stretch...****ing tendinitis

StLRPh
04-16-2010, 05:33 PM
Great work. Very consistent progress.

ehopkins932
04-18-2010, 01:30 PM
Thanks man.

Today I had to lift at a commercial gym with a friend...Liftetime Fitness. It looked like a hotel (which is why they charge 90 a month). Needless to say I had the squat rack to myself. The bar was slippery as **** and they didnt allow chalk.

Squat
Barx12
95x8
125x5
150x5
185x3
210x3
240x3
270x6 or 7 I forget. It wasnt hard either way, the bar was just slipping.

GMs (Beltless and squat stance)
95x8
125x6
155x8
155x8
155x8

Decline Sit-up (plate on head)
35x8
25x8
25x8

My elbows hurt :(

ehopkins932
04-20-2010, 06:54 PM
1 week

Military Press
Barx10
75x8
100x5
110x3
130x1

Things for this just felt heavy today. Ill use 90% of 130 as my training max next cycle.

DB Bench
15x12
25x10
35x10
50x10
50x10
50x12

Used a bit different form this week and it was easier and wont kill my pecs.

Pull-ups Throughout
5 sets of 3 w/ 10lbs strapped

Tricep Pushdown superset with DB Curls
Purple Bandx25+25x8...2sets

Seated DB Cleans
5x15
5x15

ER/IR
2 sets of 12/14

Mini Band Leg Curl
2 sets of 15

Hammies were sore and DL is tomorrow...contrast shower when i got home on them

Sleep has been rough lately. Getting floors redone means I have to sleep on a mattress/cound and I havent got a chance to sleep in for a while. O well, got to kill it tommorrow. :)

ehopkins932
04-21-2010, 04:04 PM
1 week

Deadlift
135x10
165x5
195x5
235x5
265x3
295x5

Not bad considering my hamstrings were still a bit sore :)

Front Squat
95x8
115x8
140x8
140x8
140x8

Pull-thrus
11 plates (different machine)x1 2
11x12

Hanging Leg Raise
1 sets of 10

Coke
04-21-2010, 05:52 PM
New flooring in the crib will look great...props for staying on track with the lifting during the project.

Off Road
04-21-2010, 06:24 PM
Great sessions with major movements. I like it!

ehopkins932
04-22-2010, 03:27 PM
Thanks guys!

Sled Dragging:
95lbs for 8 intervals...1min on 1min off.

ehopkins932
04-24-2010, 01:40 PM
Took an extra day of rest since my pecs were still sore. Hope this deload helps them a lot.

1 week

Bench
Barx12
70x8
100x5
130x5
160x5
180x3
200x3

I might have been able to get 4 but I didnt want to push it. My problem NOW is not pushing myself into the bench and just trying to push the bar up. The bench press is by far more technical than the squat and dead. :(

Floor Press
135x5
175x5
175x5
175x5

Not hard.

DB Rows
25x10
50x8
70x15
70x15
70x15

These were rough...Ill definitely be sore tomorrow.

ER/IR
2 sets of 12/14

T o m m Y
04-27-2010, 12:06 PM
good work in here bro.

ehopkins932
04-27-2010, 04:00 PM
Thanks bro, appreciate it.

Yesterday lifting:

1 week

Squat
Barx12
70x8
105x5
135x5
165x5
195x5
225x5
255x5
285x7 -> PR

GMs
115x8
160x8
160x8
160x8

ABs on GHR
25x10
25x10
25x10

ER/IR
1 set 10/12

Today:

9 intervals 1 min on 1 min off w/ 95lb sled

Coke
04-27-2010, 09:13 PM
Good job, nice new PR with the squats.

Off Road
04-28-2010, 04:07 PM
Wow! BIG squat day. Congrats.

ehopkins932
04-28-2010, 06:30 PM
Thanks guys. Squat and deadlift training is going well, now if I only could get my bench to move :(

Deload Upper

Bench
Barx12
Barx12
65x10
65x10
65x12
65x12

Pull-ups
4 sets of 5 w/ BW

DB Shoulder Press
15x20
10x20

Hammer Curl
10x20
10x20


Tricep Pushdown
2 sets of 50 w/ a miniband

Off Road
04-28-2010, 06:40 PM
Why the light weight, high amount of sets, and high amount of reps?

ehopkins932
05-01-2010, 11:30 AM
My pecs are a bit messed up for whatever reason. Just pumping blood. Same deal with elbows (tendinitis) and just healing up shoulders and biceps the same way.

Lower Deload

Front Squat
Barx12
95x8
95x8
95x8

Pull Throughs
4 plates (home machine)x12
4x12

4-way hips w/ mini band
12 reps each way x 2 sets

Plans look like this:
-Trying to cut a bit of fat the next 6 weeks then will recomp for the summer (basically just cleaning up from the 13-15lbs Ive gained in the past 10 months).
-Compete in the WNPF Worlds (I think) August 15. Pretty sure Im cutting water to make 148. Currently world records for that weight class and the 17-19 division (Ill be 17 still) are 275 squat, 225 bench, and 950 total, all of which I should get easily. Im looking to go something like (not sure yet) 440ish/240ish/375ish maybe 400 for the dead. 1050 total is the MAIN goal, so whatever I have to hit to get that.
-Training wise Ill continue to use the 5/3/1. Im resetting my military press and will probably stall on my bench in another 2 cycles or so. Ill use squat and dead for a while still. Hopefully the 5/3/1 for powerlifting comes out and then I can use that when regular version stalls. Also, Im training 4 days a week now instead of 3, HIIT sled after lower body days.

StLRPh
05-01-2010, 02:25 PM
Doing very good Eddie. I'm sure you'll be ready to SFW in August

ehopkins932
05-04-2010, 04:14 PM
Thanks man, I hope so.

Today:

Start of 7th Cycle

Military Press
Barx12
70x5
80x5
90x5
100x7

Was just aiming for this, not trying to go too hard. I had another 1-2 in me. Also, Ive been lifting at my school lately and I think the rings (were I put my pinkys) are wider than my bar at home. Ill bring a tape measure and compare next time.

Pull-ups Throughout

7 sets of 7
3 sets of 3

Could not complete the last 2 sets of 7. I only got 4-5...they were really hard.

Dips
BWx8
BWx8
BWx10

I like doing these and will see how they help my bench...haven't done them in months.

Recovery Work - 25 reps each exercise, 2 rounds, hoping to reduce soreness
Mini Band Tricep Pushdown
Lat Pulldown (2 plates on machine)
DB Bench (7.5lb DBs)

Seated DB Cleans
5x15
5x15

ER/IR
1 sets of 12

ehopkins932
05-05-2010, 06:34 PM
5 week

Deadlift
135x8
160x5
185x5
210x5
240x5
270x8

Front Squat
85x6
115x6
145x8
145x8
145x8

Pull Throughs (home machine)
3 platex8
6 platesx12
6platesx14

Ab Band Pulldown
Purple+Minix15 - 3 sets

4 way hips
each wayx10 - 2 sets

Dips made my pecs really sore. Did some light DB presses to pump blood in them then stretched. Contrast shower on them afterwards.

Coke
05-05-2010, 08:39 PM
Solid sessions for both days dude.

ehopkins932
05-06-2010, 02:34 PM
Thanks Coke.

Today...

Sled 95lbs...10 intervals at 1min on/1off

Active Recovery
Tricep Pulldownx25
Lat Pulldownx25
DB Benchx25

2 rounds....stretching after eat set

Off Road
05-06-2010, 05:08 PM
Dips
BWx8
BWx8
BWx10

I like doing these and will see how they help my bench...

There was an article recently on elitefts that I agree with. In the article, the author says that bar dips have a great carryover to bench press as long as you go heavy enough on them. Basically, if you want a 300 lb bench, you need to be using 400 lbs combined weight in the dips. So, if you weigh 200 lbs, you'll have to dip with an extra 200 lbs strapped to you.

ehopkins932
05-08-2010, 02:44 PM
Yea I read that article and it sounds about right....that means I need to have like 230lbs + BW haha

5 week

Bench
Barx12
65x8
85x5
115x5
140x5
160x5
185x5

Bad day...need to drive into the bench instead of away and not push back since it causes me to flare my elbows.

Floor Press
135x7
175x5
175x5
175x4

DB Rows
25x8
50x8
75x8
75x8
75x8

ER/IR
2 sets of 12/14

I need to add about 5lbs on my bench per month to hit what I want to in August....we'll see.

ehopkins932
05-10-2010, 07:05 PM
5 week

Squat
2xBarx10
85x6
105x5
135x5
170x5
200x5
235x5
265x7

Paused Box Squat (12.5 in box...right below parallel)
135x6
155x8
155x8
155x8

Decline Sit-up
BWx10
25x12
25x12
25x12

ER/IR
1 set 10/12

Going back to 3 days a week. More time to recover and do cardio and Ive been really successful on it.

StLRPh
05-10-2010, 07:48 PM
Good work as always Eddie. Keep at it!

ehopkins932
05-11-2010, 06:34 PM
Thanks bro, appreciate it.

10 intervals w/ 95 lbs, 1 min on 1 min off

Off Road
05-11-2010, 07:37 PM
Nice squat day.

ehopkins932
05-12-2010, 03:41 PM
Thanks Offroad, my hips are sore as hell :)

3 week

Military Press
Barx12
75x3
85x3
95x3
110x6

Pull-ups Throughout
5 sets of 3 w/ 10 lbs strapped (2 sets during pull-ups, other 3 supersetted after dips)

Dips
BWx10
BWx10
BWx12

Strength is going up FAST on these.

Seated DB Clean
5x15
5x15

ER/IR
2 sets of 12/14

Miniband Pushdownx50 + Stretch

ehopkins932
05-14-2010, 05:48 PM
3 Week

Deadlift
135x8
165x6
195x3
225x3
255x3
290x4

Front Squat
115x6
150x8
150x8
150x5

These were aweful today. I should have done more warm-ups/hip mobility. Because of this I was leaning forward and I think I strained a bicep supported the weight. :(

GHR (an actual machine, the one in my school got fixed)
BWx8
BWx8

These are tough

Standing Band AB Pulldown
Purple + Mini x 15...3 sets

StLRPh
05-14-2010, 06:21 PM
Doing very well as always Eddie

Coke
05-15-2010, 07:03 PM
Way to be keeping it on track bro.

ehopkins932
05-17-2010, 04:54 PM
Thanks guys, I appreciate it.

I did 20 min of HIIT day after leg training I forgot to mention.

3 week
Bench
Barx12
70x8
100x6
125x5
150x3
170x3
195x3

Not bad but I need to push myself into the bench still.

Wide Grip Benching (~2in out from normal grip)
95x6
115x6
115x6
115x6

These are tough and Ive never done them before. Should help

DB Row
25x10
50x10
70x10
70x10
70x10

Mini-Band Pushdown
50+stretch
50+stretch

Face Pulls
Minix15
Minix15

Ill go for 2 reps @ 205 next week. I might do a different bench program or I might just reset my max. Right now Im leaning towards either Brian Schwab's template or one of SB's. Well see.

ehopkins932
05-20-2010, 02:34 PM
Yesterday:

3 week
Squats
2xBarx10
70x8
105x6
135x5
165x4
190x3
225x3
250x3
280x5

I have a video, will put it up in a bit.

Box Squat
135x6
160x8
160x8
160x8

Decline Sit-up
bwx10
25 on headx12
25x12
25x14

Hips w/ Mini - 12 each way

RC work - 10/12

Today:

95lb sled - 10 intervals (1 min on 1 min off)

ehopkins932
05-20-2010, 06:09 PM
squat vid: http://s9.photobucket.com/albums/a60/The_Teen_Titan/?action=view&current=0519001845.flv&newest=1

ehopkins932
05-21-2010, 09:27 PM
Today's stuff:

1 week

Military Press
Barx10
65x5
90x5
100x3
115x6

Pull-ups (2 sets during military press, 3 sets supersetting after dips)
5 sets of 4, 10lbs strapped

Dips
BWx12
BWx12
BWx12

Seated DB Clean
8x15
8x15

Hammer Curl
25x12
25x10

ER/IR
2 sets 14/16

ehopkins932
05-24-2010, 04:24 PM
1 week

Deadlift
135x8
175x5
205x5
240x5
270x3
305x3

Front Squat
Barx8
85x6
115x6
150x8
150x8
150x8

Hips w/ Mini
12 each way - 2 sets

Band Ab Pulldown
Purple+minix12
x12
xa bunch

Coke
05-24-2010, 06:27 PM
Very nice workout man.

ehopkins932
05-26-2010, 03:12 PM
Thanks coke

10 intervals on the sled yesterday

today:

1 week

Bench
2xBarx10
75x8
75x5
100x5
130x5
160x5
180x3
205x2 (stalled 1/2 way up on the 3rd)

CGBP
155x5
155x5
155x5

DB Rows
25x8
50x8
75x12
75x12
75x12

Bent-over fly
5x10
15x10
15x10

ER/IR
2 sets 12/14

StLRPh
05-26-2010, 04:13 PM
solid work as always Eddie

ehopkins932
05-28-2010, 06:10 PM
Thanks bro, things are definitely going well!

1 week

Squat
2xBarx10
70x8
100x6
135x5
175x5
205x5
235x5
265x3
295x8 http://s9.photobucket.com/albums/a60/The_Teen_Titan/?action=view&current=0528001831.flv&newest=1

Big PR. Puts me at a 373 est. max...which means with wraps and a mono I should be good now for about 420. 440 is definitely possible in August.

Box Squat
135x4
175x6
175x6
175x6

Doing 6 reps on these now instead of 8.

Decline Situp
Bwx9
35x8
35x8
35x8

ER/IR
1x12/14

Good day in and out of the gym.

StLRPh
05-28-2010, 08:41 PM
Congrats on the PR, had great speed. Looked like you probably had at least 1 or 2 left in the tank

Coke
05-29-2010, 10:04 AM
New PR with the squats is huge.

ehopkins932
05-29-2010, 11:52 AM
Thanks guys. Anything past 8 reps for squatting literally makes me want to throw up. :drooling:

10 intervals w/ 95 lbs, 1 min on 1 min off. Done on turf, seemed a bit harder than cement

ehopkins932
06-01-2010, 03:37 PM
Deload

Dips supersetted with Pull-ups
Bwx7 bwx5
bwx7 bwx5

Pull-ups
bwx5
bwx5

Face pulls
Minix12
Minix12

Rope Pushdown
3platex10
3platex10

ER/IR
2x12/14

Dislocates
2x25

ehopkins932
06-02-2010, 03:41 PM
Deload

Deadlifts
135x5
160x5
190x5

Front Squat
Barx10
70x5
95x5
115x5

Ab Band Pulldown
Purple + mini x12
P+Mx12

4 way hips
minix10 each way

Band GM
Purplex50

ehopkins932
06-09-2010, 07:33 PM
Bench Deload on friday and squat deload done on monday.

I was suggested to drop military press this cycle to see if it my bench will start moving. Lets see.

Dips
10lbs addedx8
10x8
10x8

Pull-ups (supersetted with dips and done throughout)
7x7 with bw

Rope Pushdown
3 platesx10
3x10
3x10

Face Pulls
Minix12
Minix12
Minix12

ER/IR
2x12/14

ehopkins932
06-16-2010, 07:05 PM
Today's training:

5 week

Deadlift
135x8
160x3
185x3
215x5
250x5
280x5

It was easy, no need to push it. This was after prom weekend down at seaside where I was hammered...so not too bad.

Front Squat
Barx10
85x5
120x5
155x8
155x8
155x6

Hips
Minix12 each way

Ab Pulldown Band Crunch
Purple+minix12 - 3 sets

StLRPh
06-16-2010, 07:53 PM
Good stuff Eddie, especially after Prom weekend :)

Coke
06-16-2010, 09:15 PM
Looks very good bro.

ehopkins932
06-17-2010, 02:10 PM
Thanks guys. 20 min interval sled today. 95lbs

ehopkins932
06-18-2010, 04:26 PM
5 week

Bench
2xBarx10
2x85x8
115x5
145x5
165x5
190x5

Shoulders came untucked but I grinding it out. Lockout is getting stronger.

3-Board
195x5
195x5
195x4

DB Rows
20x10
50x8
85x8
85x8
85x8

Bent Over Row
15x10
15x10

ER/IR
2x12/14

Tricep/Pec/Shoulder stretching

Done. My shoulders were a little bit sore from maxing out push-ups at a National Guard booth on the boardwalk on Sunday morning...I did 84 and got a free t-shirt :D

StLRPh
06-18-2010, 04:42 PM
The crazy things people will do for a free t-shirt!

Coke
06-18-2010, 05:58 PM
The crazy things people will do for a free t-shirt!

No bull****, lol.

ehopkins932
06-21-2010, 06:48 PM
In my defense, it was a national guard t-shirt, and I had a few drinks in me :evillaugh:

5 week

Squat
2xbarx10
75x8
105x5
135x5
160x5
185x5
210x5
240x5
270x7

My back was tight as hell today. Need to warm up more I guess.

Box Squat
135x5
180x6
180x6
180x6

Decline Situp (plate on head)
Bwx8
35x8
35x8
35x8

Hips w/ Mini
13 each way for 2 sets

Band GM
Purplex40

ehopkins932
06-23-2010, 10:58 AM
Bench Assistance

Dips
15x8
15x8
15x8

Pull-ups (first 3 sets supersetted with dips)
10x5
10x5
10x5
10x5
10x5

Rope Pushdown
3 platex10
3x10
3x12

Face Pulls
Minix12
Minix12
Minix14

ER/IR
2x12/14

ehopkins932
06-27-2010, 05:12 PM
3 week

Bench
Barx12
75x8
105x5
125x5
155x3
175x3
200x2 missed the 3rd

3-board
195x5
195x3

I was just really tired. I had my graduation on friday and was up to 4:30 and played quite a bit of basketball the day (deadlifted after school too). Chalking it up to that...I just skipped the rows and everything else.

StLRPh
06-27-2010, 06:31 PM
good work and smart work.

Barbaccio
06-27-2010, 06:35 PM
Good stuff Eddie! How's things been man? Haven't heard from you in awhile!

ehopkins932
06-30-2010, 04:21 PM
Things have been good Tone! Im getting really exicted to compete in August. Its a national meet, but I talked to Troy and he said I qualified so thats good news. Any of your guys competing there? Got any plans of doing a meet soon?

3 Week

Squats
2xBarx10
75x8
105x6
135x5
195x3
225x3
255x3
290x6 (Ill get the vid up later)

Box Squat
135x5
185x6
185x6
185x6

Ill be adding 5lbs a week for these for a while. They felt like speed squats.

Decline Situp
Bwx8
35(over head)x8
35x8
35x10

4-way Hip
Minix12 each way
Minix12 each way

Band GM
Purplex40

ER/IR
1x10/12

Weight is about 151-154, so the cut to 148 should be very easy.

ehopkins932
07-02-2010, 12:55 PM
Bench Asssistance

Pull-up Bwx7

Dips (superset) Pull-ups
20x8 Bwx7
20x8 x7
20x8 x7

Rope Pushdown
3 platex10
3x12
3x12

Pull-up Bwx7

Face Pulls
Minix12
Minix12
Minix12

Pull-up Bwx7

ER/IR
2 sets 12/14

Total Pull-ups were 7 sets of 7 w/ BW

ehopkins932
07-02-2010, 11:58 PM
Here are some vids Ive been meaning to put up:

290x5 squat -
http://www.youtube.com/watch?v=xZqYZgDLN7A

Deadlift 300x3 - http://s9.photobucket.com/albums/a60/The_Teen_Titan/?action=view&current=dl300x3.mp4&newest=1

Dips (3rd set...a few reps got cut off in the beginning) 20 x8 - http://s9.photobucket.com/albums/a60/The_Teen_Titan/?action=view&current=dips20x8.mp4&newest=1

ehopkins932
07-07-2010, 12:59 PM
1 week

Bench
Barx10
85x5
115x5
135x5
160x5
185x3
205x2 http://www.youtube.com/watch?v=VEe388l2GAQ&feature=player_embedded

I think I got better leg drive. Need to work on keeping elbows from flaring and shoulders tucked still.

3-Board
135x5
185x5
185x5
185x5

DB Row
25x8
50x6
85x10
85x10
85x10

Bent Over Fly
15x12
15x12

ER/IR
2 sets of 12/14

StLRPh
07-07-2010, 01:33 PM
great job on the double, how do you feel the bench assistance work is doing for you?

ehopkins932
07-09-2010, 03:10 PM
Thanks. I think the bench assistance is working. My sticking point is getting better to push through. Also the dips are going up and will probably start to have more carryover once they get heavier. My chest is also getting bigger from them and Ive gotten leaner (recomp diet for the summer).

1 week

Squat
2xBarx10
2x85x5
2x100x4
135x4
170x3
205x3
240x5
270x3
305x6 http://www.youtube.com/watch?v=kukDzsHQhBQ

Box Squat
135x5
190x6
190x6
190x6

Decline Situp
Bwx8
35x9
35x9
35x10

Hips
Minix12 Each Way

Done with my 8th cycle. I need to plan out meet training now while Im off this week. I weighed 152 this morning so the cut should be super easy. I think Ill take this final month to get used to wraps on squats and do different bench training and try to peak for the meet. Other than that, I need to get an adjustment, my lower back has been bothering me.

I want to go something like 440-230-360 (maybe more for the DL). We'll see.

StLRPh
07-09-2010, 03:49 PM
Double BW squat for 6 reps is pretty damn impressive. Great way to end the cycle.

Coke
07-09-2010, 05:41 PM
Them are some damn good squats in that vid Eddie!!

ehopkins932
07-12-2010, 03:40 PM
Thanks guys. Not that impressive though.

Deload

Dips
bwx8
bwx8

Pull-ups throughout
5 sets of 5 (bw)

Rope Pushdowns
2platex10
2platex10

Face Pull
Minix10

ER/IR
1x12/14

Clean
135x1 (just messing around with a friend...never cleaned before and just wanted to see if I could get this)

Shoulder Dislocates
1x25

ehopkins932
07-14-2010, 03:22 PM
Deload

Deadlift
135x6
165x5
200x5

Front Squat
Barx10
85x6
115x8
115x8

Hanging Leg Raise
x8
x8

Band GM
Purplex25

Nothing exciting.

ehopkins932
07-15-2010, 05:50 PM
Today was 10 intervals 1min on/off w/ 95lb sled. Then done as a circuit

Lat Pulldowns 35lbsx30
Push-ups x20
Pec Stretch
Tricep Stretch
Lat Stretch

2 rounds of that

ehopkins932
07-16-2010, 03:21 PM
Deload

Bench
2xbarx8
2x70x6
100x5
130x5

Set-up was great today. Leg drive was solid and everything was tight.

3-board
135x5
135x5

DB Row
25x6
50x8
50x8

ER/IR 1 set

ehopkins932
07-19-2010, 02:07 PM
Deload

Squat
2xBarx10
2x70x6
100x5
130x5
160x5
190x5

Went very smooth and deep.

Box Squat
135x6
135x6

Decline Sit-up
Bwx10
Bwx10

Shoulder Dislocates

I was looking over the records again and I can go for state and national records. Ill get all the state ones on my openers, but I should get the national squat (its currently 375). The record total is 1020, and I am shooting for 1025 (440-225-360). Everything should be great...I think the toughest thing will be the squat. I will do some unracks though to get used to and confident with the weight.

Ready to hit the real weights again

ehopkins932
07-21-2010, 02:34 PM
Bench Assistance

Dips
Bwx6
25x8
25x8
25x8

Pull-ups through
7x7
1x4 (couldnt get all 8 sets)

Rope Pushdown
3platex12
3x12
3x12

Face Pulls
Minix12
Minix12
Minix13

ER/IR
2x12/14

StLRPh
07-21-2010, 03:17 PM
SFW at that meet!

ehopkins932
07-23-2010, 02:38 PM
Thanks man, I plan on it :)

Deadlift
2x135x4
2x160x2
2x190x2
220x5
255x5
290x5

Front Squat
Barx10
85x6
125x6
160x8
160x8
160x7

Switching these out for High Bar Squats next week. Been doing front squats for a while, time for a change.

4-way Hips
Minix12
Minix12

Hanging Leg Raise
3 sets of 10

StLRPh
07-23-2010, 03:27 PM
Strong work Eddie

Coke
07-23-2010, 03:52 PM
Doing real nice man.

ehopkins932
07-26-2010, 03:47 PM
Bench
2xbarx10
2x85x8
125x5
155x5
185x5

3-board
155x5
190x5
190x5
190x5

DB Row
25x8
50x8
85x12
85x12
85x12

Bent Fly
15x10
15x10

Incline Curl
20x11

ER/IR
2 sets

Tricep stretching

Thanks guys, excited to hit up the meet!

ehopkins932
07-28-2010, 03:06 PM
Squats
2xbarx10
2x75x5
105x4
145x3
175x3
205x2
245x1
265x1
add wraps
295x1
320x2
320x2
unracked 400

Felt slower than it should have. I think I need to wrap a bit differently and I should be fine.

Box Squat
135x6
185x6
185x6
185x6

Decline Situp
bwx8
25x10
25x10
25x10

Band GM
Purplex30
Purplex30

Shoulder dislocates

Weighed 152 this morning.

StLRPh
07-28-2010, 03:25 PM
great job as always; what kind of programming do you follow to peak for a meet?

Coke
07-28-2010, 04:54 PM
Looking real fine for both days guy.

ehopkins932
07-30-2010, 10:23 PM
I dont do an exact program. I hit my openers the last week of training instead of 5/3/1 sets. Assistance stays the same. Thats basically it. I took an extra training session to work on using knee wraps and unracking heavier weight for squats this time. Hopefully it pays off. As I get more advanced this will probably have to change.

Bench Assistance

Dips Superset with Pull-ups
BWx5/BWx5
30x8/10x5
30x8/10x5
30x8/10x5

Rope Pushdown
4platesx8
4x8
4x6

Face Pulls
Minix14
Minix14
Minix14

ER/IR
2 sets 12/14

Stretching.

I had to do this at 10:30 at night since I was at the beach today...happy with the results. :) Right now my diet is 3100cals on WO days w/ ~225g carbs, 2600 on offdays with ~120g carbs. Im looking leaner and bigger than ever, so its working for now.

ehopkins932
08-02-2010, 12:29 PM
Working up to openers all week.

Deadlift
135x6
175x4
220x2
255x1
290x1
325x1 http://www.youtube.com/watch?v=8SInGStYHik Felt a bit harder than it should have. I need to focus on keeping my hips down and back straight when breaking the bar off the floor. I might take this as a second, open with 290, and go for 360 as a third. Not sure yet.

Front Squat
85x4
125x4
155x8
155x6

Hips w/ Mini band
2 sets of 12

Hanging Leg Raise
2 sets of 10

StLRPh
08-02-2010, 01:04 PM
Looks like you're on pace for a solid meet

Coke
08-02-2010, 05:29 PM
Great form in the vid bro.

ehopkins932
08-04-2010, 01:51 PM
Thanks guys. Its coming along

Bench
3xbarx8
2x65x5
85x4
105x4
125x3
145x2
165x1
190x1 Opener, felt easy

3-board
190x3
225x1 (3rd attempt, felt heavy as it should)

DB Row
25x6
60x6
90x8
90x8
90x8

Bent Fly
15x12
15x12

Incline Curl
20x13

ER/IR
2 sets of 12/14

Weighed 152 today

ehopkins932
08-06-2010, 01:09 PM
Lack luster day today to say the least.

Squat
2xbarx8
2x95x5
2x135x5
185x4
225x3
260x2
+wraps
295x1
320x1
360xmiss
360xmiss

I stopped here and did nothing else. Maybe it was a ****ty night sleep, too much heavy work this week, or my head just wasnt in the game today...either way im think Im going to adjust my goals a bit. Originally I wanted the national record total (1025, the current is 1020) which would mean I have to hit all my 3rds, 440-225-360. But I think Im just going to go for a 1k total and the national record squat for 17-19 148lb squat, which is 370. Attempts Im thinking are going to be now:

Squat 345-385-430
Bench 185-215-go by feel
Dead 320-355-go by feel

If I hit my 3rd for the squat, 2nd for the bench and dead Ill hit 1k. The biggest thing is the squat...hopefully a week off, plus the mono and not having to wrap my own knees should help.

ehopkins932
08-20-2010, 06:25 PM
Posted the meet results in a thread so Im not going to re-write it here. 385-175(215 called miss)-355 @ 148.75. Today was my first day back to lifting...so I took it light. Will do the same thing on monday and then get back into the heavier weights on Wednesday.


DE Bench (this was 45%)
8 sets of 3 w/95lbs 3 wide grip, 3 comp grip, 2 close grip

I think I will be moving my grip out a bit. Here is the vid of a wide grip set, as you can see the ROM is very small. If anyone has any comments on form too that would be great. http://www.youtube.com/watch?v=XjeaTYNkZao For the comp grip and close grip, I brought the bar down a bit slower but the way up was just as fast.

Dips
3 sets of 8 with BW

Chins
3 sets of 6 with BW

Rope Pushdown
2 sets of 10 w/ 3 plate

Reverse Fly
2 sets of 10 w/ 15s

ER/IR for 12/14 and shoulder dislocates for 25 reps

Nothing strenuous...hopefully I can move my grip out and not have any pec/shoulder issues. Goal for the Worlds Nov 5th is to hit 1k this time, something like ~415-215-370. Well see how training goes. Hoping everything stays constant since Ill be training at the college gym this year that has 1 power rack...got to wake up early.

StLRPh
08-20-2010, 07:37 PM
Good to see you back at it Eddie

ehopkins932
08-21-2010, 01:53 PM
Thanks bro

Sled Dragging w/ 95lbs...10 1min intervals today

ehopkins932
08-23-2010, 02:17 PM
Taking it light-ish again today. Back to normal on Wednesday.

Speed Squat at 45% to 12.5in box
175x8x2

Good Morning (squat stance)
95x6
135x8
135x8

Decline Sit-ups
25x12

ehopkins932
08-25-2010, 05:20 PM
Last day before new WSB routine is starting since I want to start it on ME Lower...so I did just some rep/technique work for bench.

Wide Grip Bench (index on rings)
2xbarx12
2x75x8
95x6
115x12
115x12
115x10 http://www.youtube.com/watch?v=IpNdocHgsck&feature=player_embedded Getting used to it...need to work on leg drive and controlling the bar down with this grip

Inverted Rows
BWx10 for 4 sets

Purple Band Pushdown+Incline Curl
20+15x15
20+15x9 (I must have fast twitch biceps lol...I always get a big drop-off in reps)

ER/IR
2 sets

StLRPh
08-25-2010, 06:59 PM
Huge arch from that angle it looks like you could drop your range of motion an inch or so by touching a little lower.

ehopkins932
08-27-2010, 06:40 PM
Thanks bro...idk when i touch that low I think it makes it harder mid way, which is where and maybe why i stall there. Ill keep it in mind though.

Start of new WSB

ME Lower
Sumo DL (shins by rings)
135x8
165x3
195x3
225x2
265x1
295x3 Felt pretty easy, Ill go for 315 next time. I might stick with this style...I really liked it a lot.

High Bar Squats
Barx8
95x5
135x3
185x3
225x5
225x5

Had to walk these out ~3 feet since the rack at school is weird. I need to fix it.

I was going to do pull-through next but there is no spot to do them...so I did:

Leg Press (feet as high and outside as they could go to hit hamstrings, but I felt them more in the quads still)
4 45s+sledx15 not too hard

Decline Sit-up
25x10
25x10
25x10

Done. First workout at school, it went well. Didnt have to wait for anything

Coke
08-27-2010, 09:19 PM
Good stuff there with the deads and squats Ed.

ehopkins932
08-30-2010, 12:18 PM
Thanks bro, I figured out how to change the saftey pins so squatting should be fine now.

ME Upper

Floor Press
Barx12
75x5
105x3
135x2
170x1
205x1

Went good, not to hard. Shoulder did come untucked though. The rack setting at its lowest is still to high for these. I need to figure out a way to elevate my back or lower the rack.

Close Grip
Barx8
95x5
135x3
165x5
165x5

Wide Grip
115x12

The bench setting are a bit weird...ok for my comp grip but close grip is awkward. Very narrow too...but cant expect perfect ****.

Chest Supported Row
70x6
70x6
70x6

These were much harder than I thought they would be, but thats a good thing I guess.

Extensions laying on the floor
60x8
60x8

These were pain free which was good.

Face Pulls
Minix12
Minix12

ER/IR
2x12/14

Not bad all and all. Went out 3 days this week to party so thank god strength wasnt affected.

ehopkins932
09-01-2010, 12:47 PM
DE Squat

2xbarx12
95x5
135x3
165x2
195x8x2

Finding it a bit hard to engage the glutes on these. Hopefully the GMs will help with that. I also found out how to do pull-throughs on the machines here, so those will help too.

GMs (squat stance)
Barx10
95x5
125x5
155x8
155x8

Hanging Leg Raise
x15
x12
x10

ER/IR
1x12/14

StLRPh
09-01-2010, 01:20 PM
Doing really well Eddie. You may want to check out www.rawpl.com it just started up but may be useful for you at some point.

ehopkins932
09-03-2010, 04:37 PM
Thanks bro. That site looks great...Ill definitely visit it frequently.

DE Bench

Bench
2xbarx12
2x75x5
90x3
50%-8x105x3 3 wide, 3 reg, 2 close

Dips
BWx6
45x5 Heavier than I thought it would be
25x10

Chins
BWx6
BWx6
BWx8

Rope Pushdown
3 platex15
3 platex15

Reverse Fly
15x12
15x12

DB Curl
25x8
25x8

ER/IR - 12/14

Done. Pecs are starting to bother me a bit..they need ice and contrast shower. Felt really tired today which happens to be my birthday. Had a VERY long night yesterday and I didnt touch a drop of liquor. Between carrying a passed out kid and waiting for the ambulance and waiting for my roomate to clear out with his girl, I didnt get to sleep until 4.

Time to have a monster, get a bunch of singles, and get into the strip club lol

StLRPh
09-03-2010, 04:51 PM
:birthday:

Have fun and enjoy the weekend

ehopkins932
09-06-2010, 06:23 PM
Thanks bro. I didnt get to do much this weekend to do unexpected events...but I should be celebrating with my life coach jack daniels this weekend.

ME Lower

Sumo Dead
135x6
170x4
205x2
245x1
280x1
315x3

High Bar Squat
Barx10
95x5
135x4
185x3
230x5
230x5

I tried doing pullthroughs but the floor is too slippery. So i did:

DB Stiffs
50x15

Decline Situps
25x10
25x10
25x12

I like pulling sumo. I think Ill try pulling this way in my comp in november....well see.

ehopkins932
09-08-2010, 12:15 PM
ME Upper

Floor Press
2xbarx12
2x95x4
125x3
155x1
185x1
215x1

This was a real grinder. The lift must have 10 seconds. Ill work up to like 210 for close grip next time.

Close Grip Bench
barx8
95x5
135x3
170x5
170x5

I forgot to do wide grips for a set of 15 after this but thats ok...my pecs could use the rest.

Chest Supported Row
35x5
75x6
75x6
75x6

Floor Extensions/EZ Bar Curl
60x8/60x8
60x10/60x8

Face Pulls
Minix13
Minix13

ER/IR 1 set of 12/14

Good session today. I put a bench in the power rack this time and it was much better. They are a bit narrow but ill take it....theyre lower to the ground then my bench at home so I can get more leg drive. I think Ill put plates under my bench at home from now on since Im short.

ehopkins932
09-11-2010, 10:27 AM
Yesterdays training:

DE Squat Day

2xbarx12
85x5
120x4
150x2
180x2
8x210x2 (55%)

GM (squat stance)
barx8
95x5
135x4
160x8
160x8

Straight Leg Raise
x8
x8
x10

ER/IR

ehopkins932
09-13-2010, 06:36 PM
DE Bench

2xbarx12
65x5
95x3
8x110x3(55%) (3 wide, 3 comp, 3 close)

I think I might move my grip out from pinkys on rings to middle finger on rings. Going all the way out with heavy weight seems like a bad idea....well see in time.

Dips
bwx6
35x8
35x8

Neutral Grip Chins
BWx7
BWx6
BWx5

Rope Pushdown/Cable Curl
90x12/50x12
90x12/50x12

No bent flys today because my left shoulder blade hurts

ER/IR - 2 sets of 12/14

ehopkins932
09-15-2010, 11:18 AM
ME Squat

Pause Squat
2xbarx12
75x5
105x3
135x3
175x2
205x1
245x1
275x1
305x2

I like these and they definitely will help out.

High Bars
135x3
185x3
235x5
235x5

Stiffs
60lb DBsx15

Decline Situp
25x10
25x12

Hips w/ mini
12 reps each way


RIP Wesley aka IronAddict...you will be missed greatly

StLRPh
09-15-2010, 11:43 AM
looks like you've adjusted well to lifting at school. Great job on the pause squats.

Coke
09-15-2010, 03:55 PM
Nice job throughout bro!!

ehopkins932
09-20-2010, 11:41 AM
Thanks guys. Lifting is going well....weight is pretty good too I think. My scale at home said 151.5 this Friday (which means 155.5 on the WNPF scale). So this mean Ill probably have to cut as much as last time, 9lbs or so.


DE Squat
2xbarx10
75x5
105x3
135x3
170x2
200x1
8x230x2 (60%)

GMs (squat stance)
barx8
95x5
135x4
165x8
165x8

Straight Leg Raise
x9
x9
x10

Hips w/ mini
1 sets of 12 each way

ER/IR
1 set of 12/14

ehopkins932
09-22-2010, 11:21 AM
DE Bench

2xbarx10
2x70x5
100x3
8x130x3 (60%) 3 wide, 3 comp, 2 close

I think my comp grip might be middle finger on rings from now on (instead of pinkies on rings)....all the way out is still uncomfortable but its getting better. My frame might just not allow it but we'll see.

Dips
bwx6
40x8
40x8

Chins (Neutral)
bwx7
bwx7
bwx6

Think Im going to switch these for a lat pulldown....being doing chins/pull-ups for a while and I think its just starting to get burnt out.

Rope Pushdown/Machine Curl
90x12/80x6
90x12/65x10

Reverse Fly
20x10
20x10

ER/IR

I talked to my sports psych prof about things that would help with lifting yesterday. I already do some visualization stuff, but he gave me more things to practice.

StLRPh
09-22-2010, 11:35 AM
Good idea to use your prof for that. Excellent idea that I would have never thought of.

ehopkins932
09-24-2010, 05:54 PM
Yea he mentioned students come to him and offered to help...definitely should help.

ME Squat

Paused Squat (2 sec)
2xbarx12
75x5
105x4
135x4
170x3
200x2
230x1
255x1
285x1
315x2 http://www.youtube.com/watch?v=rrYWgS0ObzA

I'm leaning forward a little...need to make sure I push through my heels.


High Bar Squat (shoulder width)
135x5
185x3
240x5
240x5

DB Stiffs
75x15

Decline Sit-up
25x12
25x12
25x12

Hips
Minix12 each way

Shoulder Dislocates x25

My hips and hamstrings are starting to get a bit beat up...next week is deload though so Im ok.