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ThomasG
01-15-2010, 09:57 PM
Alright so I'm starting a new journal because my training has moved to a whole other level this past year my old journal had some newbie workouts in it clear back from when I was in high school haha.




I am Currently on west side for skinny bastardsV.3 slightly modified to more advanced to west side philosophies. I'm about 6 weeks out from my first meet I will be competing in the 181 class. I am a personal trainer I run my own business please checkout my website www.amplifiedfitness.net

1-15-09
ME Lower Body

Deadlift
BWx10
135x8
185x5
195x5
235x3
295x3
315x1-Flew up like feather weight, 315 is usually heavy to me.
340x1
370x1
420x1-PR!!

rCcoJ_XE9n0

Squat and dead are tied up even now.

Front Squat-
barx8
135x8
185x10-ATG

That's it cut it short had a consultation with some clients made 1100$ in sales today!!


For those of you who don't know what energy legs are this explains it

qRuNxHqwazs


Here is the link to my old journal: http://www.wannabebig.com/forums/showthread.php?t=109560&page=10

Coke
01-16-2010, 07:32 AM
Nice seeing you elevate Thomas!!

Good luck with your first meet...props on your own business too.

ThomasG
01-16-2010, 09:47 AM
Thanks coke good to see you in my new journal! I def have more in my for deads locking that 420 out was easy as hell, just off the floor is always so tough for me. I need some blocks!

Drew92
01-16-2010, 05:36 PM
Nice new PR! You deffinitly have more in you.

given'er
01-18-2010, 01:37 PM
Good luck with the new journal! That's a huge PR!

ThomasG
01-18-2010, 08:50 PM
Thanks I'm really excited to hit 450 which is right around the corner!

1-18-10


ME Upper Body

Flat BB Bench Press
45x8
135x5
Added Chocked orange Bands
135x5
185x5
215x1
235x1
245x1
255xfail

Vid of the 245x1....Still processing.

DB Bench Press
160x10-PR
160x10
160x7

DB Row
160x8x2

EZ-Bar Curl
95x8
95x7

ThomasG
01-18-2010, 09:18 PM
7HybEuay1OA

ThomasG
01-18-2010, 09:36 PM
Weighing in at 185.6 here are the bulk pictures. Up from 170lbs. I've been eating clean about 5-6kcal per day. I've pretty much platued on my diet. However, that's not a problem as I'm not even close to my strength potential at this weight. My goal is to maintain this weight(or gain without eating dirty) till my competition.

I don't have very many pre bulk pics here they are

http://i13.photobucket.com/albums/a288/xtgrovex/fdg.jpg

http://i13.photobucket.com/albums/a288/xtgrovex/mem.jpg

http://i13.photobucket.com/albums/a288/xtgrovex/df.jpg




http://i13.photobucket.com/albums/a288/xtgrovex/100_1158.jpg

http://i13.photobucket.com/albums/a288/xtgrovex/100_1160.jpg

http://i13.photobucket.com/albums/a288/xtgrovex/100_1161.jpg

http://i13.photobucket.com/albums/a288/xtgrovex/100_1162.jpg

I'll get some pics of the wheels and back up soon as well.

Coke
01-19-2010, 06:57 AM
Pics are good. You do look like you are built for more size and could easily make further gains imo, especially depending on height - how tall are you?

ThomasG
01-19-2010, 07:00 AM
I'm 5'10. Yea I Definitely could build more size. I'm actually really surprised how lean I've stayed. But the dirties things I eat is ice cream in my protein shakes.

ThomasG
01-19-2010, 07:56 PM
Rough Draft training Vid

X2z51OTiNMg

Coke
01-19-2010, 08:33 PM
Great compilation vid man.

ThomasG
01-22-2010, 08:23 PM
Thanks coke. I'll have a much better one in a couple month's as now I bring the camera to almost every session. Some of those vids are from over 6month's ago.

Repetition Effort

1-21-10
Incline DB Press
150x10x3
x8

Lat Pull
167.5x8-PR
167.5x8
150x8

Seated Power Clean-First time ever doing these hence the bitch weight.
40x12x2

Tricep pushdowns
x25
x15

Jumprope
Doubler unders-Boom fuking exertion headache!/Exercise induced headeache. O my hell I hate these things I haven't had on in so long and they come at random times when I do plyometrics. I dropped to the floor and just start squirming in pain. Anyone who has ever had one of these knows there not fun at all.

ThomasG
01-22-2010, 08:29 PM
1-22-10

ME Lower body


My exertion headache is still bugging me I hope this is the last day of it ugh!!


Squat!!
45x10
135x5
185x5
225x3
275x3
320x1
375x1
425x1-PR!!! Vid below

O-bxp8lR6hg


Front Squat
205x8x2-PR
Forgot to chalk my shoulders the 2and set was a pain in the ass holding on to the bar.

Headache is really bugging my by now and I'm scared I'm going to trigger it again so I took it light and short.

Good mornings
135x6x2

Coke
01-23-2010, 11:26 PM
Good job for both days bro.

ThomasG
01-25-2010, 04:21 PM
Thanks Cole happy with the new Squat:)

1-25-10

ME Lower Body

Flat BB Bench press
45x10
135x5
185x5
205x3
225x1
245x1-Felt a little bit of exertion headache fuk my life
260x1
285x1-PR!!-should have gone for 290.

DB Bench Press
85x9-Exertion headache almost exploded so I stopped
**** **** ****!!! When will this go away!?!?!?
Had to stop this exercise

DB Row
85x8x3

EZ-Bar curl
95x5x5

An ok session, mad I couldn't give max effort cause of this stupid headache. It's really annoying.

Coke
01-25-2010, 06:27 PM
Wow dude, liking the benching.

given'er
01-28-2010, 03:02 PM
Nice pressing!

ThomasG
01-28-2010, 03:11 PM
Thanks man I'm going for 295 next time flat bench with just straight weight hits the cycle. Getting so close to that 300!! That is if the ****ing headache goes away...

RE Upper body.

Dislocatesx15

Flat DB Bench press
85x10-PR Easy.... but had to stop cause I felt my head starting to hurt :( Fuk my life...

Treated the rest of the day as a de-load nothing exciting...

ThomasG
01-29-2010, 11:06 PM
1-29-10

ME Lower Body

Deadlift
barx8
135x5
185x5
225x5
275x3
315x1
370x1
430x1-PR!! by 10lbs went up good too so I got a little too greedy
445x0

Front Squat-All Reps are ATG
Barx8
135x3
210x8x3-PR

GoodyGirl
01-30-2010, 04:33 AM
I didn't see your old journal but will definitely sub to this one from the start! Your lifts are strong & you're looking lean! On a serious note from someone who's brain has literally exploded, you should go get that headache checked out straight away! You've had it for days! I had warning headaches before an aneurysm ruptured & ignored them. I just thought they were bad headaches & nothing more. Not trying to worry you but better safe than sorry, especially seeing as though the headaches are triggered by exertion & an increase in blood pressure. I hope the pain has eased. Best wishes.

ThomasG
01-30-2010, 06:42 AM
I didn't see your old journal but will definitely sub to this one from the start! Your lifts are strong & you're looking lean! On a serious note from someone who's brain has literally exploded, you should go get that headache checked out straight away! You've had it for days! I had warning headaches before an aneurysm ruptured & ignored them. I just thought they were bad headaches & nothing more. Not trying to worry you but better safe than sorry, especially seeing as though the headaches are triggered by exertion & an increase in blood pressure. I hope the pain has eased. Best wishes.

Hey thanks for stopping by.

Yea, if it doesn't go away next week I'll talk to my doctor about it. I used to get these then they'd just go away after a couple days. I pretty much know what a doctor is going to tell me though. "rest" nothing more nothing less. Which is inevitable what I'll do if they don't go away. It's only jumproping intensely and benching that give me the headache so far, nothing else...

Coke
02-02-2010, 03:52 AM
Props on the new deads and front squats PRs.

ThomasG
02-02-2010, 04:15 PM
Thanks coke I'm just getting started muahaha!

2-1-10
ME Upper body

10min elliptical-Drank a shiz tone of water while warming up

BB Bench
45x10
135x5
185x5
added double looped orange bands
135x3
185x1
205x1
215x1

Damn I used **** tone of tension!

DB Bench
85x10
x9.5-so close to lockout
x6

Seated Cable row-haven't done these for about 3 weeks?
170x8-wow surprisingly easy
190x8-PR
190x8-Last two reps were ****ty no full ROM
Super set w/hammer curl 25x12

No headache yay!

ThomasG
02-02-2010, 04:18 PM
2-2-10
DE Lower Body

Low box Speed squats-Kept it really light today and decreased rest time from 3min to 2min
45x10
Added double looped oranges
45x3
95x8x3

Good mornings
135x8x3

Abdominal Circuitx1

LuNa
02-03-2010, 01:45 AM
Just watched your compilation vid, really good stuff. Good going on getting a more serious journal set up, especially for your company.

Coke
02-03-2010, 07:13 AM
Good job for both days Thomas.

ThomasG
02-05-2010, 08:26 PM
Thanks for the support guys!

2-5-10


ME LOWER BODY

SQUATS!!
45x8
135x5
185x5
205x3
225x3
275x2
315x1
375x1
435x1-10LB PR!!

ij3W4K9eF5U

Front Squats
225x6-ATG-Def had more in the tank
Listen to what the guy in the red shirts says at the end haha he used to own his own pling gym

Q42uOK32MHI

GM's
155x8x3

Abdominal Circuitx1

Kettlebell Swings

Coke
02-05-2010, 08:44 PM
I am impressed, awesome squats!!

ThomasG
02-05-2010, 08:55 PM
Thanks coke by the way that one felt I'll make another 10lb jump next heavy squat day which is in two weeks. I just need to learn to arch my back better.

f=ma
02-06-2010, 08:20 AM
thomas you have an awesome squat.. for any body weight. nice. how much do you think the wraps & belt give you?

ThomasG
02-06-2010, 01:54 PM
My wraps are ****, they only give me about 20lbs. I got them from the local sporting goods store. And my belt is a ****ty one from walmart I don't know if it adds any to my squat just keeps me tight. I'll be ordering some real equipment here soon before my meet on apr 3rd.

Thanks for stopping by!

ThomasG
02-07-2010, 09:13 AM
Just ordered some convict knee wraps woot! Hopefully they'll be hear by squat day. I'll also should be using a monolift next squat day.

ThomasG
03-05-2010, 02:43 PM
Hey everyone sorry I haven't been updating this ive been so crazy busy! I have been lifting though. Here's a squat pr from today. 465x1 ****ty camera angle but it was definitely parallel.


http://www.youtube.com/watch?v=-2if1KBvxPQ

ThomasG
03-05-2010, 06:18 PM
Just sharin these for fun :)


http://www.youtube.com/watch?v=UfFGcbRPXyY


http://www.youtube.com/watch?v=Yd_LlJGO1tE


http://www.youtube.com/watch?v=tli101ZuzZE

ThomasG
03-09-2010, 11:34 AM
3-9-10 25 days out!!

DE Lower Body

Decided To do squats a lil different today.

Speed Squats off a low box
95+double looped blue bands
x5x3

Front Squats
225x3
275x3
295x3-PR

Leg press
4pps+quartersx20-PR
x12

Seated Calve raises
95x10x2

Rope crunches
x20x3

ThomasG
03-09-2010, 06:40 PM
3/9/10
Cardio
2 tabata cycles of jumrope

ThomasG
03-09-2010, 07:37 PM
So I'm done with my bulking cycle thank god, I'm so ****ing sick of stuffing my face all day. I went from 170 and finished at 197lbs with 13.7% bf. I stayed relatively lean through my entire bulk as I did a clean bulk. Took a lot of effort to eat 5500 clean calories a day. I'm down 9lbs so far and am at 12.7% bf. I compete in the 181 class apr 3rd hoping to make an 1150 raw total for my first competition. All of my food is weighed or measured and documented into fitday I'll probably drop down to 10% with just a high carb low fat clean diet. Then the fun starts with carb cycling!


http://i13.photobucket.com/albums/a288/xtgrovex/100_1224.jpg

Front relaxed

http://i13.photobucket.com/albums/a288/xtgrovex/100_1226.jpg

My quads actually leaned from gaining 30lbs lol! Well my squat went up about 100lbs in 3months as well

http://i13.photobucket.com/albums/a288/xtgrovex/100_1227.jpg

http://i13.photobucket.com/albums/a288/xtgrovex/100_1229.jpg

Back isnt very impressive till I get very lean :(

http://i13.photobucket.com/albums/a288/xtgrovex/100_1232.jpg

http://i13.photobucket.com/albums/a288/xtgrovex/100_1233.jpg

Coke
03-10-2010, 02:45 AM
You bulked up very well and is stronger than ever, props on being a successful trainer too.

ThomasG
03-10-2010, 09:39 PM
Todays nutrition

54/33/13 c/p/f
2586 Cal 212 G protein

KoSh
03-11-2010, 05:13 AM
Great work in here, TG. Keep going!

ThomasG
03-11-2010, 08:08 PM
Cals 2605
pro 213.4

c/p/f 55/33/12

ThomasG
03-13-2010, 05:41 AM
Hey everyone I ordered some nitrean but my stomach can't handle it cause of the egg proteins(I can't eat eggs) If anyone wants 2.2lbs of nitrean I'll let it go for 20$ Shipped!

Athos
03-13-2010, 05:33 PM
I'm glad I stopped in here, looks like a great journal... very impressive squat - with a cheap belt and cheap wraps you still owned that 465! It looks like you are very successful with training people which is great, not always easy to find what works for each person. Great stuff in here!

ThomasG
03-15-2010, 08:40 PM
Thanks Kosh and Athos!

3-15-10


ME Upper Body

Flat BB Bench Press
45x10
135x5
185x3
205x2
All reps from here done with Press and rack command
225x1
240x1
265x1-PR Went up good to should be good for 270x1 next week.

DB Bench Press
90x10-PR!!-Not huge numbers but I'm proud of myself in the progress I've made since october
Heres a quote from an old entry

11-19-09

RE Effort

DB Bench Press-Holy **** I haven't done these in years!
60x12x2
50x14x2-haha so pussy at these O well my CNS will learn fast.


So almost 30lb gain per side since Oct


http://www.youtube.com/watch?v=ELviioKuiPE

90x4-lol chest is toast by now.

Floor Press-Havent done these in months
135x10
135x8

Tricep Extension
x20
x12
x12

Pullups-Neutral Grip
bwx20-Took 7 sets with 20 seconds rest between sets I believe. I really suck at these. But I'm sucking it up and knocking out at least 20 every ME day.

ThomasG
03-15-2010, 08:58 PM
Calories for the day
2,835
225 Grams Protein

54/32/14

c/p/f

Coke
03-16-2010, 02:14 AM
Intense benching man, way to raise up.

KoSh
03-16-2010, 04:57 AM
Nice DB Bench!

ThomasG
03-16-2010, 12:39 PM
Thanks, guys my arch has also gotten a lot better.

ThomasG
03-16-2010, 08:52 PM
Compilation Vid


http://www.youtube.com/watch?v=6Nvljcn6EIg

ThomasG
03-20-2010, 04:34 PM
3-20-10

ME Lower Body

Went to a hardcore powerlifting gym today to use the monolift.

SKWAT!!-Haven't squatted heavy in 3 weeks
55x5
145x5
195x3
235x3
285x1
365x1
445x1-Buried it, the spotters were all I'm not used to spotting that low haha.

Deadlift-Sumo
First time ever pulling sumo
135x3
185x2
225x1
285x1
315x1
365x1-Easy
405xfail-Got it moving probably could have got this if I didnt Max effort squat before hand.
315x3.

Calve Raises
x15x3

Really happy with squats today considering it was my first time with a mono and the 3 week hiatus. Really surprised myself with sumo today. Wish I would have tried this earlier because I'm definitely a sumo puller. Felt so much more natural and felt 10x better on my lower back. Conventional dead just tear my lower back up. I was even considering if powerlifting is for me cause my lower back just couldn't take it even with deadlifting once every other week. But sumo felt great!!

ThomasG
03-20-2010, 04:44 PM
Update on the cut

184.8lbs here 11.4%.

http://i13.photobucket.com/albums/a288/xtgrovex/100_1262.jpg

Athos
03-21-2010, 05:40 PM
Solid job with those squats, very nice work! I completely agree on the sumos, I much easier on the back. the irony for me is that the exercise that helps my sumo pull the most is a conventional pull. Looking ripped too man, good stuff!

Coke
03-21-2010, 09:25 PM
Awesome lifting, really have been elevating your whole game lately.

ThomasG
03-22-2010, 09:17 PM
3-22-10
ME Upper Body

BB bench press
45x10
135x3
185x3
205x2
All pause press and rack command from here
225x1
245x1
270x1-PR-Not completely smooth but went up good. will be good for 275-280 at the meet.

Incline BB Bench Press-Haven't done these in about half a year!
205x8-PR!
185x5
185x6

Pullups-Assisted by green band
x15
x10x2

Reverse fly
30x12x2
x10

Tricep extension
x20
x12x2

Cardio
Jumprope

Athos
03-24-2010, 09:15 PM
Huge PRs on bench, nice work! I like the use of the pause and rack commands, smart training.

ThomasG
04-02-2010, 06:27 PM
Sorry for the lack of update everyone, I've just been deloading. Weighed in at 177.2 at the weigh ins today. Tomorrow I compete!!

ThomasG
04-04-2010, 05:45 PM
Didn't do quite as well as I hoped at the meet. Bench and Dead were just completely off squat was good although I undershot myself.

I made a lot of newb mistakes. Counting the meet it was my 3rd week in a row squatting heavy and dead lifting heavy. I was confused on how pl meets run and warmed up too early. I de-loaded wrong for the bench(not my fault more a learning experience for my body type). I was also told I warmed up too heavy, I did a 245 single as my last warm up for bench. I also don't have a real belt I have a mickey mouse one from walmart. I trained exclusively with knee wraps and didn't know knee wraps weren't aloud in the raw division.

Bench 260-failed 270
Squat 430-should have gone for 435
Dead413
Total=1100

Overall not terrible put my gym PR on dead is 440. My touch 'n go bench is 295. Last heavy day I pause repped 270 easy but I failed it twice in the comp. The first time I failed it was really close.

I took the day as a good experience and learning day. I'm 20 years old I've been training for powerlifting for about 6 month's so all things considered I'm not dissapointed just more motivatede!

Here are some pics I'll get vids up soon too.

http://i13.photobucket.com/albums/a288/xtgrovex/1767-1.jpg

http://i13.photobucket.com/albums/a288/xtgrovex/33-1.jpg

http://i13.photobucket.com/albums/a288/xtgrovex/345.jpg

http://i13.photobucket.com/albums/a288/xtgrovex/89-1.jpg

http://i13.photobucket.com/albums/a288/xtgrovex/98.jpg

http://i13.photobucket.com/albums/a288/xtgrovex/98.jpg

http://i13.photobucket.com/albums/a288/xtgrovex/bench-1.jpg

http://i13.photobucket.com/albums/a288/xtgrovex/bench2-1.jpg

http://i13.photobucket.com/albums/a288/xtgrovex/dead.jpg

ThomasG
04-04-2010, 05:47 PM
http://i13.photobucket.com/albums/a288/xtgrovex/dead6.jpg

http://i13.photobucket.com/albums/a288/xtgrovex/dead8.jpg

Cmanuel
04-04-2010, 11:38 PM
good stuff here man. Those are great numbers for anyones first meet. Its definitely a learning exercise that will only make you stronger at the next meet.

Coke
04-05-2010, 10:48 AM
Glad to see you get out there and compete Thomas, looking great!!

ThomasG
04-08-2010, 03:27 PM
Thanks for the support guys! I took a look at the AAPF national raw record in the 181 open class its 473lbs. I know I can beat that by early next year! I'm cutting right now but next bulk cycle 475.2 or bust!!


4/8/10
So happy to finish deloading thank god!

DE Upperbody

Speed Bench
115+orange double looped bandsx8x3

DB Row-I suck ass at these. But hey that's why I'm doing them, right?
60x18
x12
x10

Tricep Extension
x30
x20
x20

JM Presses-I've never done these took it light to learn the movement
20x15
20x20
20x25

Assited band pullups
x10
x12
x19

Cable Curls
x5
x12
x12-Drop x5

Great Session

ThomasG
04-08-2010, 03:51 PM
Woke up at 179.6 today

http://i13.photobucket.com/albums/a288/xtgrovex/100_1347.jpg

ThomasG
04-11-2010, 10:14 AM
4-9-10

ME Lower Body
So I'm really going to add a lot more variety to more workouts. Start doing different exercises especially ones I'm weak at. Time to diversify! "If you do what you always did then you get what you always got"-Ronnie Coleman

Deads-Sumo
135x5
185x5
225x3
275x3
315x1
365x1
405xfail
405x1-Sumo PR! Went up good too dunno why I failed it the first time. Still 35lbs below me conv though...
335x5x2

High foot leg press-First time ever doing these
3ppsx12x3

SLDL-Been over a year for these
135x12
155x12

Decline crunches-First time for these as well
25x12x3

Coke
04-11-2010, 06:22 PM
Way to start doing more varied training to cover all bases...nice sumos and all man.

ThomasG
04-12-2010, 05:38 PM
Thanks coke, that's a big part of my attack plan for cutting weight and maintaining and gaining strength.

No workout today :( Been feeling like **** and throwing up... Hopefully I'll be better tomorrow.

ehubbard
04-13-2010, 01:21 PM
Did you compete APF or AAPF?

ThomasG
04-23-2010, 12:44 PM
AAPF Junior. Next time I'll be competing in the AAPF open class to go in a more competitive division.

4-23-10
Weight: 175-****ing Skinny but hey girls like it haha

ME Lower body

Warm-up
Foam Roll
High knee raises
Butt kickers
Fire hydrants
Groiners

DEADLIFT!!!
135x5
185x5
225x3
285x1
315x1
365x1
425x1-Sumo PR. Only 15lbs off from my Conv PR and I'm lean as **** I'll pass it up any week now.
335x5
340x5-PR

Front Squat
45x5
135x3
275x3
300x2
305x2-PR

Calves
x15
x12
x9

Decline Crunches
25x20
25x12
25x9

GPP
Interval training
Jumprope:Goblet Squat:rest
30:30:30x6

Coke
04-24-2010, 06:13 PM
New PRs with your deads and front squats is excellent bro.

ThomasG
04-25-2010, 10:17 AM
Thanks coke, next time I'll go for 315x1 on the front squat! Something I've always wanted to do. And I plan on hitting a 500lb dead this year.

ThomasG
04-26-2010, 06:13 PM
ME Upper Body

4/26/10

BENCH-With Mini Bands
45x10
135x10
185x5
205x2
225x2

Floor Press
205x5x3

Incline Bench Press
205x2-Wow was not expecting that shoulders are spent!
185x6
135x8

Pullups
Minibandx6
x8
x8
x6

Rear delt raise
25x8x2

ThomasG
06-13-2010, 01:23 PM
I'm BaaaaaaaAAAAACK!!!

I haven't been updating cause workouts have not been very exciting. I haven't been powerlifting while cutting ish was just too hard to recover from. I've bumped my cals to 3000 now and carb cycling. My body feels much better on 3000 cals and I'm back to training westside! Thank god bodybuilding is just too boring lol. Strength is down but body composition wise I'm pretty lean Skinny as hell at 173lbs.

http://i13.photobucket.com/albums/a288/xtgrovex/100_1465.jpg


http://i13.photobucket.com/albums/a288/xtgrovex/100_1409.jpg

ThomasG
06-13-2010, 01:28 PM
6-13-10
bw-173lbs
ME Lower Body

Deadlift
135x8
Reverse blue bands from here on out. Set the bands low today so no tension was helping me at lock out. Grip strength felt great no problems holding the weight.
225x3
315x3
365x3
405x1
455x1
475x1
495x1
515x1-vid below
9rMaVfgo95c

Front Squat
45x5
135x3
225x2
275x3
285x3

Ghetto GHR's
bwx8
x6x2

Band Crunches
Greenx15x3

Coke
06-13-2010, 03:43 PM
515 deads vid is excellent...showing great muscularity in your most recent shots, superior quads & abs.

ThomasG
06-14-2010, 10:39 AM
Thanks coke! Lean & Mean!!!

ThomasG
06-15-2010, 09:12 AM
Giving a shot at making my own pre-workout sup

Each serving contains
200mg Caffeine
3.2 G Arginine
2.2G Beta Alanine
2.5G Creatine

Keepin it simple. Next batch when I'm not watching my carbs I'll thrown in some Dextrose.

http://i13.photobucket.com/albums/a288/xtgrovex/100_1518.jpg

http://i13.photobucket.com/albums/a288/xtgrovex/100_1519.jpg

http://i13.photobucket.com/albums/a288/xtgrovex/100_1522.jpg

ryuage
06-15-2010, 10:59 AM
i'd probably say you can ditch the arginine

OGROK
06-17-2010, 11:44 AM
Your conv DL stance looks awful wide... I bet if you brought your legs in inside the smooth and placed your hands on the end of the center knurling you would make a big pr... you also wouldnt have to duct tape your legs

hope this helps w/ your training bro you have made good progress

f=ma
06-17-2010, 05:08 PM
how did the mix turn out?

Keith
06-19-2010, 09:16 AM
Wussup, brah?!

First off, your numbers are SICK for your age and weight! You have potential and you better not ****ing put it to waste. Reverse 515 dead was awesome and I DOUBT you're right around 405 like you said you are. Your conventional pull is incredibly wide, dude! Bring those feet way in and bring your hands in just outside your waist to reduce the ROM. You'll probably add at least 10 lbs from that alone. Get a video up of your sumo pull without bands. I want to see where it's at before I waste my time racing you to anything, haha.

ThomasG
06-19-2010, 10:12 AM
Your conv DL stance looks awful wide... I bet if you brought your legs in inside the smooth and placed your hands on the end of the center knurling you would make a big pr... you also wouldnt have to duct tape your legs

hope this helps w/ your training bro you have made good progress

Thanks for the tip. The only time I pull conv really now is rack pulls, I'll keep a narrower stance in mind.


how did the mix turn out?

Pretty good. Tasted nasty as **** though!!! I need to add some crystal light in the mix


Wussup, brah?!

First off, your numbers are SICK for your age and weight! You have potential and you better not ****ing put it to waste. Reverse 515 dead was awesome and I DOUBT you're right around 405 like you said you are. Your conventional pull is incredibly wide, dude! Bring those feet way in and bring your hands in just outside your waist to reduce the ROM. You'll probably add at least 10 lbs from that alone. Get a video up of your sumo pull without bands. I want to see where it's at before I waste my time racing you to anything, haha.

Thanks! My Sumo PR is 425 but I weighed more at the time and have decreased since I've lost weight. Right now I'm probably anywhere from 400-415. 3 weeks ago I pulled 365 for a triple. Tomorrow after I Squat I'll try anywhere from 385-395 for a triple all reps from a dead start and get a vid up.

ThomasG
06-19-2010, 10:35 AM
Wow I just realized I never posted my squat vids from the meet. This a utah state record too. Was pretty easy too I was happy with the speed but dissapointed I undershot myself.

Here is my opener and 3rd attempt
OGdEN5NggH0

hxK7MetZ2s4

ThomasG
06-19-2010, 05:11 PM
6/19/10

DE Upper Body

Speed bench
95+double looped orangesx8x3

DB Bench Press-Feet up on bench
40x12x3

Cobras-Never Done these before
This cable stack was a littleto wide for them...
uVAsiMGjQZ4

80x15
80x15
70x15

DB Flies
x20
x20
x20

Lateral Raise
15x12x3

Seated Rows
x15x3

Band pull aparts
minix15x3

Jump Rope
Double unders
JCQ5ei2udwE

Coke
06-20-2010, 12:03 AM
I am almost afraid to ask, but what purpose do the cobras serve?? - you were no joke with 'em doing the whole stack...beasting in the jump rope vid and at your record breaking meet!!

ThomasG
06-20-2010, 01:11 PM
I am almost afraid to ask, but what purpose do the cobras serve?? - you were no joke with 'em doing the whole stack...beasting in the jump rope vid and at your record breaking meet!!

The Cobras are for lats and Bi's. That cable stack was a little wide for them though so they hit my bi's more than my lats which is not what I wanted.

Thanks in that vid I got 39 my goal is fifty and my ultimate goal is 100.

ThomasG
06-20-2010, 01:24 PM
6-20-10

ME Lower Body

Skwat!!-Reverse Band

45x5
135x5
Added Reverse greens
225x5
315x3
395x1
475x1-Buried it!! Was so tempted to go for 5plates but I decided to go for it next time around.

h4LqZK9Jp0s

Took bands and knee wraps off.
315x0-haha anyone who has done reverse bands then went right to straight weight knows what I'm talking about. I couldn't stop laughing.
315x7-Sweet!

Deadlift
135x3
225x3
315x3
375x3-vid below never broke my arch but 3rd rep was a lil nasty
rq2QfeIrCF0



That's it ran out of time had to go train clients. At least I got the important stuff done.

f=ma
06-21-2010, 05:14 AM
you already know this but your lifts are sick for your bw and excellent in general. great lifting

ThomasG
06-21-2010, 07:48 AM
Thanks!!

Woke up to an injured right hip flexor :(. Its not too bad I'll be better by next ME lower body day, might have to skip DE lower body this week.

-JM-
06-23-2010, 08:22 AM
Wow, looking forward to seeing the vids in here. Breaking records and ****. Nice. I will call back later on my home machine.

Keith
06-23-2010, 09:22 AM
Pulling looks great, dude. I may have you slightly on the pull, but your squat is 84736284 times stronger than mine! I don't know how the hell you squat that much, haha. What's your raw squat max?

ThomasG
06-23-2010, 09:41 AM
Pulling looks great, dude. I may have you slightly on the pull, but your squat is 84736284 times stronger than mine! I don't know how the hell you squat that much, haha. What's your raw squat max?

You may have me now, but I'm still going to beat you to 450:evillaugh:

My best was 430 in competition but as you can see in the vid I undershot myself. My goal is a 475 raw squat early next year which will give me the national AAPF 181 open raw squat record.

ThomasG
06-23-2010, 01:46 PM
6-23-10
BW:173.8

ME Upper Body

Floor Press
45x10
135x5
185x5
205x5
225x5
245x3
255x3-PR? I haven't done a floor press straight weight for an ME Movements in a long time.

If there's one thing I learned from my last westside cycle I don't do well with singles. This time around I'll be working up to a 3-5rm.

Incline barbell bench press
185x7x2
185x5-A far cry from my pr of 205x8 I've lost so much strength here since cutting.

Pronated Pullups-All from a dead hang
bwx8x2
Minibandx6

DB Rows
90x6x2

Close Grip pulldowns
80x15
100x12x2

BB Curl
100x5x1

Liftersize
06-23-2010, 04:47 PM
i think if you either got a much narrower stance on your conventional or wider stance on your sumo you could pull alot more weight. Especially if you pointed your toes out more on your sumo (and knees), you could get the bar way closer to you and keep your back more vertical and drop the hips, getting alot more of your massive squat power into the motion.

Pete22
06-23-2010, 06:12 PM
Just watched your squat vids from the meet and your pulls in training... great f'in job man. I like your "secret stuff" too, I bet that saves a ton of dough and lets you manipulate exactly what/how much of each supp you want. Throw some kool-aid in there and send me a tub lol.

ThomasG
06-23-2010, 08:39 PM
i think if you either got a much narrower stance on your conventional or wider stance on your sumo you could pull alot more weight. Especially if you pointed your toes out more on your sumo (and knees), you could get the bar way closer to you and keep your back more vertical and drop the hips, getting alot more of your massive squat power into the motion.

Ya I'm going to toy around with a wider stance see how it goes. I'm pretty much done pulling 90%+ conventional besides rack pulls, they beat my lower back too bad. I could barely pull heavy twice a month. With sumo I can pull heavy every week.


Just watched your squat vids from the meet and your pulls in training... great f'in job man. I like your "secret stuff" too, I bet that saves a ton of dough and lets you manipulate exactly what/how much of each supap you want. Throw some kool-aid in there and send me a tub lol.

Thanks for stopping in! Yea saves lots of dough, and ya I'm going to throw some crystal light in **** was soooooooooooo nasty! Bad idea to take it plain lol.

ThomasG
06-23-2010, 08:58 PM
Just sharing this for fun

A few month's ago I had a client come to me with some chronic back pain. He was having trouble even picking his kid up out of his crib and would get shooting pains. Now he's repping 205. I know 205 isn't very heavy but considering the circumstances it's damn good! Just though I'd share! Deadlifts solve so many back problems!

4zCwMNbJlWY

ThomasG
06-24-2010, 04:09 PM
6-24-10

DE Lower Body
Hip flexor is not 100% yet so I played it safe with some box jumps and ab work the last thing I want is to be sidelined.

Box Jumps 30"
25x8x3

Band crunches
greenx20x3

Not a very exciting workout... Hip flexor should be 100% in time for ME lower body.

ThomasG
06-27-2010, 02:25 PM
6-27-10 ME Lower Body

BW-173lbs :(-That's it I'm upping my cals.

Hip flexor is still no 100% but of course my stubborn ass went and lifted anyway

Dead Lift!
45x10
135x5
185x5
225x5
275x2
315x1
365x1
405x3-]PR![/COLOR]! Vid Below. Barely locked out the 3rd rep because my right hand started to slip that bar had the worst knurling I've ever came across very smooth bar.

CSd3hd0Owms

SLDL
185x12
205x12-PR-I honestly should and Know I can do a lot more than this I've always been a puss at these.

Leg Curl
120x12x2

Abdominal Circuit
V-upx12
Ab machinex8
Modified Sit upsx15

No squats today hip wouldn't allow it. More than likely going to have to skip DE lower body day to heal up.

Liftersize
06-27-2010, 03:32 PM
nice deadlifts! Big PR! With slight tweaks it looks like you could be good for alot more still. Just be careful with the sore hips thats the main reason i moved away from sumo deadlifts, because my hips could never recover for squats.

Keith
06-27-2010, 03:45 PM
Deaaaaam! Look at this guy! 405x3 eh? I'm going to have to step my game up BIG time to catch you. Good pulling, bud.

ThomasG
06-27-2010, 03:46 PM
nice deadlifts! Big PR! With slight tweaks it looks like you could be good for alot more still. Just be careful with the sore hips thats the main reason i moved away from sumo deadlifts, because my hips could never recover for squats.

Thanks man. I widened my stance today which seemited to help. I'm pretty sure it was the Reverse band squats that hurt my hip because that was the most weight I ever locked out. First time I used knee wraps on squats I hurt my hip flexor as well.

ThomasG
06-27-2010, 03:47 PM
Deaaaaam! Look at this guy! 405x3 eh? I'm going to have to step my game up BIG time to catch you. Good pulling, bud.

Thanks man I'm shooting for 430x1 in 2 weeks we'll see what happens.

f=ma
06-28-2010, 02:49 AM
you damn well look like youre good for 430. best of luck man

ThomasG
06-28-2010, 08:04 AM
Thanks, I'm hoping! It would be a 5lb PR on my sumo and only 10lbs away from my conv pr.

ThomasG
06-28-2010, 03:50 PM
Went to pick something off the floor this morning and was like wow, O, hey there hamstrings!

ThomasG
06-29-2010, 06:25 AM
Some people on bb.com photoshopped my meets pics. **** had me laughing hard.

http://i579.photobucket.com/albums/ss231/jpexpc/img2.jpg

http://i579.photobucket.com/albums/ss231/jpexpc/img1.jpg

http://img163.imageshack.us/img163/5389/l9dae447cab814151bc5974.jpg

Keith
06-29-2010, 06:48 AM
Hahahha, that's pretty damn funny. I like the last one.

ThomasG
06-29-2010, 06:57 AM
Haha yea that one almost had me in tears.

On a side note I got an awesome client yesterday. She competes in NPC Bikini tall class. This girl has lots of potential and I think she can take 1st place overall she just needs to put on some muscle. O man this is going to be so much fun!! I love my job :).

Phillip Wylie
06-29-2010, 08:44 AM
Haha yea that one almost had me in tears.

On a side note I got an awesome client yesterday. She competes in NPC Bikini tall class. This girl has lots of potential and I think she can take 1st place overall she just needs to put on some muscle. O man this is going to be so much fun!! I love my job :).

Nice workouts, Thomas.

-JM-
06-29-2010, 10:56 AM
Awsome pulls and squats Thomas! That 475 was buried indeed... holy ****!

A bikini competitor? Worth going to work for, lol!!

ThomasG
06-29-2010, 11:27 AM
Thanks Guys. Yea I have a tenancy to always go too low I didn't even mean to bury it. Better than Squatting to high right? My sumo is finally starting to move, I hope to surpass my conventional any week now!

Yup a bikini competitor, she'll be lots of fun. I'd love to get a first place girl on stage as well. Would do a lot for my career. She has an excellent frame 5'10 she's just too skinny. Aslo pretty smart and knowledgeable with training but she said she was doing her training split from a magazine. O boy just wait till what I have up my sleeve for her.

ThomasG
07-08-2010, 08:10 AM
Sorry haven't been updating Hip flexor still isnt 100% so not much has been going on someone fuking kill me now! It still might not be good to go by sunday(me lower body). Its really depressing :( Fuk training, fuk my life, fuk my hip.

I was waking up at 170-172lbs which freaked me the **** out so I've been doin a mini bulk lately, I want to be waking up around 175.

-JM-
07-08-2010, 09:30 AM
Hope your hips heals up, mate. I found the best thing for my hips (which are toight as hell) was med ball rolling. Eternally better than any foam rolling IMHO.

Keaffer14
07-08-2010, 09:49 AM
sorry to hear about the hip man, hope it heels up quick. id agree with flynn, however ive had a lot of success with a lacrosse or softball. also taking ice baths a few times a week has helped make my hips feel tons better

Keith
07-08-2010, 01:19 PM
Sorry to hear, dude. I always feel the worst all around when I can't train for whatever reason. It's all part of training I guess. Heal up and get back to SFW!

Pete22
07-09-2010, 06:16 PM
That sucks about your hip bro, trust me, I feel your pain. Foam roll that **** twice a day and stretch. Heal up man. Oh and lulz at the pics.

Liftersize
07-10-2010, 05:23 PM
sucks about the hip, watch out for those sumos if you still have hip pain they will destroy you

ThomasG
07-11-2010, 06:05 PM
Thanks for the encouragement everyone, I'm sure its the squats not sumos that hurt my hip flexor. And keith no way I could do the chins maybe the dips. I suck so bad at chins no matter how much or little I weigh.

Hip was feeling ok this morning so with high hopes I set off to the gym.

Thoroughly warmed up, ok time to squat

Squat
45x10
135x2-Nope, felt pain in my hip flexor ended it. So tempted to just push through. I'm a grown ass man and nothing wanted to make me cry more than not being able to squat, again!!!

SLDL-I wanted to pull heavy soooooo bad!
135x5
185x5
225x10
225x15x2

Ghetto GHR's
2x8

ABS
Band knee crunches2x15
Standing band crunches2x15


The gym I train at on sundays got a bunch of new benches and ****, so I was like o hey this is kinda cool then I go where the power racks SHOULD BE and they're gone!!!!! I went an complained and told them that they're fuking ******ed, srs. The guy told me that they are bringing one back because of all the complaints, but I doubt that. He probably just told me that to get me to go away. I say that because I work in the fitness industry I know how things work.

Coke
07-12-2010, 12:50 PM
Too bad about the power racks, I'd definitely leave if they did that at my gym.

Keaffer14
07-12-2010, 04:16 PM
yea man, thats ridiculous about the power racks. take it slow with the hip though. no use pushing anything too fast and hurting it worse. im sure you know this already though haha

f=ma
07-12-2010, 06:05 PM
hope the hip feels better man. that gym sounds pretty ****ty. who gets rid of all of the powerracks

ThomasG
07-18-2010, 09:13 PM
Squat
45x10
135x5
185x2-Nope hip still hurts. Fuuuuuuuuukkkkk I've never had an injury sideline me for this long. And its just a ****ing strained hip flexor this is getting beyond ridiculous I'm icing rolling resting and repeating. **** this ****.

SLDL
135x10
275x8x2
275x10-PR

Those kicked my ass. The kind where you get the throw up feeling and have to collapse to the floor after the set. It was fuking awesome just what I needed.

Band Crunches
greenx15x3

Leg Extension-Yes I'm doing fuking leg extension because of my hip, kill me now.
x15x3

Keith
07-18-2010, 09:16 PM
Dude, I've been there and I know the frustration you're experiencing. Do what you have to do to get over it and most importantly, be patient! Hope to see you back soon.

Keaffer14
07-19-2010, 08:22 AM
just take your time man. i know this can be pretty frustrating, but its part of powerlifting. youll come out of this stronger and smarter

ThomasG
08-09-2010, 09:50 AM
Good news yesterday I was able to get some light squatting in!!!

225x6-this bugged my hip flexor a little so I back it down
185x10x2

These actually kicked my ass big time lol. I almost forgot how badass squats are. Its really discouraging to be using such little weights but I'm just happy to be back squatting again. O and I'm sore as fuk today.

Coke
08-09-2010, 11:23 AM
Glad to see you're recovering well and back to the squats much better this time out.

ThomasG
09-02-2010, 11:12 AM
Hey everyone sorry I haven't been updating hip still isn't 100% but its getting there.

9-1-10
ME Upper Body

Bench
45x10
135x5
185x5
205x5
225x5
250x3-I asked some random jackass for a spot then he called his buddy over to help(wtf its 250 lol) so they each take a side I tell them no hands on the bar unless I ask. The the dip**** on the right slightly helps me every rep so every rep is crooked as ****. I was shooting for 5 reps but those dumbasses fuked it up./rant
Backdown set 225x9-Real happy with my speed of the chest since thats where I usually struggle
p38tqjR1XMM

Incline press-so weak here
70x6x3

DB bench-No lock out reps(Did these to finish off the chest)
55x12


Dips
55x5x2
55x6-PR
1LjtiPX7wNA
Pronated Chins
22.5x5
22.5x5
20x4

Skullcrushers
80x10x2
80x8

ThomasG
09-02-2010, 11:17 AM
Some pulls from me lower body days

I'm the one in the black tank
FmLRxjWcI1M

295lbs!!

6acBrnNlm1Y

ThomasG
09-02-2010, 06:08 PM
9-2-10
DE Lower body

I'm starting Ed coans 10 week deadlift cycle right now my max is 405 this 10 week cycle will put me at 495. I don't just think I can 495 in 10 weeks I'm 100% positive I can.

Speed Deads
295x8x3
cTFKIPiTC9g

Low box Speed Squats
105+double looped orangesx9x2

Band crunches
x15x2
x10

Calves
x15x2
x12

ThomasG
09-02-2010, 06:09 PM
This is what the cycle will look like.

Week 1

Deadlift (75%): 1x2 @ 370 lbs
Speed deadlift (60%): 8x3 @ 295 lbs (90 sec rest b/w sets)
3 circuits (rest 90sec between exercises, 2-3 minutes between circuits):
Stiff-leg deadlift: 8 reps
Bent over row: 8 reps
Underhand (reverse) grip lat pulldown: 8 reps
Arched back good morning: 8 reps
Week 2

Deadlift (80%): 1x2 @ 395 lbs
Speed deadlift (65%): 8x3 @ 320 lbs (90 sec rest b/w sets)
3 circuits (rest 90sec between exercises, 2-3 minutes between circuits):
Stiff-leg deadlift: 8 reps
Bent over row: 8 reps
Underhand (reverse) grip lat pulldown: 8 reps
Arched back good morning: 8 reps
Week 3

Deadlift (85%): 1x2 @ 420 lbs
Speed deadlift (70%): 6x3 @ 345 lbs (90-120 sec rest b/w sets)
3 circuits (rest 90sec between exercises, 2-3 minutes between circuits):
Stiff-leg deadlift: 8 reps
Bent over row: 8 reps
Underhand (reverse) grip lat pulldown: 8 reps
Arched back good morning: 8 reps
Week 4

Deadlift (90%): 1x2 @ 445 lbs
Speed deadlift (75%): 5x3 @ 370 lbs (90-120 sec rest b/w sets)
3 circuits (rest 90sec between exercises, 2-3 minutes between circuits):
Stiff-leg deadlift: 8 reps
Bent over row: 8 reps
Underhand (reverse) grip lat pulldown: 8 reps
Arched back good morning: 8 reps
Week 5

Deadlift (80%): 3x3 @ 395 lbs
Speed deadlift (65%): 3x3 @ 320 lbs (120 sec rest b/w sets)
Power shrugs (60% of current): 3x5 @ 245 lbs
Stiff-leg deadlift: 3x5
Bent over row: 3x5
Underhand (reverse) grip lat pulldown: 3x5
Arched back good morning: 3x5
Week 6

Deadlift (85%): 1x2 @ 420 lbs
Speed deadlift (70%): 3x3 @ 345 lbs (120 sec rest b/w sets)
Power shrugs (65% of current): 3x5 @ 265 lbs
Stiff-leg deadlift: 3x5
Bent over row: 3x5
Underhand (reverse) grip lat pulldown: 3x5
Arched back good morning: 3x5
Week 7

Deadlift (90%): 1x2 @ 445 lbs
Speed deadlift (75%): 3x3 @ 370 lbs (120 sec rest b/w sets)
Power shrugs (70% of current): 2x5 @ 285 lbs
Stiff-leg deadlift: 2x5
Bent over row: 2x5
Underhand (reverse) grip lat pulldown: 2x5
Arched back good morning: 2x5
Week 8

Deadlift (95%): 1x2 @ 470 lbs
Speed deadlift (70%): 3x3 @ 345 lbs (120 sec rest b/w sets)
Power shrugs (75% of current): 2x5 @ 305 lbs
Stiff-leg deadlift: 2x5
Bent over row: 2x5
Underhand (reverse) grip lat pulldown: 2x5
Arched back good morning: 2x5
Week 9

Deadlift (97.5%): 1x1 @ 485 lbs
Speed deadlift (70%): 2x3 @ 345 lbs (rest as needed b/w sets)
Power shrugs (75% of current): 2x5 @ 305 lbs
Stiff-leg deadlift: 2x5
Week 10

Deadlift (100%): 1x1 @ 495 lbs
Speed deadlift (60%): 2x3 @ 295 lbs (rest as needed b/w sets)
Week 11: Meet day/max attempt

Keith
09-02-2010, 07:27 PM
Sweet. I'll be following along! I really hope you nail 495 and I'm confident you can do it. LOL @ the doods spotting you. That would piss me off far too much hence the home gym.

NickAus
09-03-2010, 06:45 PM
Thought I'd check out your log, you have a lot of strength!!

What is your weight?

Good stuff in here!

Keaffer14
09-03-2010, 06:47 PM
nice training lately man, you thinking of any meets anytime soon?

ThomasG
09-04-2010, 09:26 AM
Thought I'd check out your log, you have a lot of strength!!

What is your weight?
Good stuff in here!

Thanks! This morning I woke up at 179.0lbs I'm currently bulking.


nice training lately man, you thinking of any meets anytime soon?

Early next year. I will total 1300 or more lbs in the 181 raw class.

ThomasG
09-05-2010, 05:39 PM
9-5-10

RE Upper body

Note-On my RE days I don't take anything to failure


Incline DB Bench Press-Strict 1min rest between sets
45x10x6
40x10
35x10x3

Lateral Raises
15x15x2
15x12

Band pullaparts
x15x2
x8

Band Tricep Extensions
x20x2
x15

Assisted Band pullups-Nipple line up to the bar
bluex10x2
bluex8

Barbell Curls
85x12
85x8
85x6

Hammer Curls
25x10
25x12
25x10

Coke
09-05-2010, 06:55 PM
You are obviously back in stride again, good deal man.

muscle_g
09-05-2010, 07:45 PM
Hey man thanks for checking my log:) Strong raw numbers you have here.

Liftersize
09-05-2010, 08:24 PM
Thanks! This morning I woke up at 179.0lbs I'm currently bulking.



Early next year. I will total 1300 or more lbs in the 181 raw class.

1300 would be a sick total at 181! Where abouts are you sitting right now?

ThomasG
09-05-2010, 11:26 PM
Thanks guys!!

Liftersize not sure since I Injured my hip, but now that that's recovering nicely I will start setting pr's left and right. My Total pr is 1165. This is my second year of powerlifting so I can read my body much better this time around. I have no doubt in my mind that I can hit a 1300lb raw total in the 181 class.

ThomasG
09-06-2010, 05:14 PM
ME lower body

Deadlift
135x3
205x3
225x2
275x2
315x1
Working Sets
Deadlift (75%): 1x2 @ 370 lbs

Front Squat
45x5
135x5
225x1-ATG-Did this to feel for pain in my hip flexors, felt fine lets do this thang!!!!
Pulled out the convicts poor fellars haven't been out of the gym bag in months!
275x3

EKw64b_bVdg

315x2-PR!!

wQT4cvIpKLA

225x5-No wraps no belt.



By now I'm ****ing toast, especially my core.

SLDL-lower back was already telling me no so I went light
225x6-Called it, front squats kicked my ass hard

Calves
x15
x12x3

Overall very happy to be lifting heavy again hip flexor feels great.

NickAus
09-06-2010, 05:32 PM
Great front squats!!

ThomasG
09-06-2010, 05:37 PM
Thanks Nick this is just the tip of the iceberg. I hope to hit a 405 front squat this year. Today was my first day heavy squatting in a couple months felt great and very taxing on my body.

Keith
09-06-2010, 08:32 PM
Holy ****, dude! I'm incredibly impressed with your front squats! I can't even back squat that with wraps and a belt! How the hell do your shoulders take that much weight?? Very impressive.

ThomasG
09-06-2010, 09:35 PM
Thanks keith! I love front squats they transfer over to backsquats very well for me. Ummm I dunno shoulders feel fine, this was also my frist time taking a clean grip with front squats its my new preference. Much easier to center up on the bar.

Liftersize
09-06-2010, 11:21 PM
front squats were legit! i see you changed to clean grip, i need to work to make that change as well.

Coke
09-07-2010, 02:31 PM
Super seeing you at it these days without issue Thomas, sky's the limit as you move on in here.

ThomasG
09-07-2010, 06:17 PM
Thanks Coke! It really is, I have some big plans for the future! I'm just so pumped up for every session now that my hip is back to normal. Feels so good.

bojackson
09-08-2010, 09:14 AM
Great Work on the front squats!!!! I did Coan's Deadlift routine earlier this year. Loved It and you will too!! keep it up!

ThomasG
09-08-2010, 11:21 AM
ME Upper body

Woke up at 185.0 this morning!!

I woke up with a nagging headache this morning shrugged it off and went to the gym. It definitely fuked with me. Was a really low volume session but the intensity was there.

Bench
45x15
135x5
185x5
205x5
225x5
245x7

BKzjUdJIg_c
You may be wondering why I'm repping so high for ME day. My upper body does a lot better lifting heavy in the 3-8 rep range. Last westside cycle I got no where bench heavy singles and doubles. This time around I'm mostly just going with straight weight as well. I don't need to get all fancy yet.

225x11-PR!! So so close to locking out the 12th rep. I need to take out my headphones out if i'm going to grunt
lol I don't realize how loud I am being.
6hZyLtmC8YQ


Speed off the chest is doing great, finally! I've struggled off the chest for years. Now I need to work on my lockout strength. Floor press is in the rotation next.

DB Incline press
70x8
70x5-I'm so dead after bench if I do a backdown set.
50x8

Dips
60x5-PR-heavy!!
55x5

Pec deck-Non lockout reps
x15x3

Closegrip pulldowns
110x15x2-

That's it headache was killing me I couldn't even listen to my headphones anymore..

Pete22
09-08-2010, 11:28 AM
Big front squatting bro. Very nice.

-JM-
09-08-2010, 04:03 PM
Awesome squattin Thomas. Killed the depth even with the wraps on!

ThomasG
09-09-2010, 02:33 PM
Thanks flynn! Deep front squats are the best!!

9-9-10
Weight:183.0

DE lowerbody

Speed pulls
320x8x3

Holy **** that was exhausting. Some feggy personal trainer told me to stop dropping the weights. I told him I'm not dropping the weights I'm deadlifting. He then said well that's a lot of weight(its 320 lol) and its bad for the bars. I said you know thats an olympic barbell right? He had no response lol. He said well its bugging people. Probably the fatass's reading books on the recumbent bikes. So I grabbed some yoga mats put them under the weights and proceeded training lol.


Low box speed squats
115+double looped orangesx8x2


SLDL
205x8x3

Donkey Cave raises
x15x3

Band crunches
Two choked orangesx20
x15x2

Jumprope stuff

gatorman2k6
09-09-2010, 03:10 PM
Awesome work in here man! Since we are around the same weight, you're much stronger though, I'll have to keep checking in.

NickAus
09-09-2010, 07:47 PM
Strong work!!

Keith
09-09-2010, 09:18 PM
Super feg. Why didn't you say, "well your ignorance is bothering me"... and continue deadlifting, but this time, just drop the weight from the top.

ThomasG
09-11-2010, 06:23 PM
RE Effort
9/11/10
Weight:184.4

Bench with bands around weight and put on the barbell-lol what are these called?
115x12x4

http://i13.photobucket.com/albums/a288/xtgrovex/bandsbarbell.jpg

I really likes these, hits the chest good. Almost like it was isolating the chest. A guy came up to me and asked why I was doing it like that I told him to try it. He took the weight off and started shaking like crazy haha he said it was like riding a bucking bronco lol. Sometimes commercial gyms are worth it for the lolz.

Band Facepulls
x15x3-I don't like these I prefer a cable stack.

Lateral raise
15x15x3

Rear lateral raise
15x15x3

Tricep extensions
Minix20
x15x3-I love these with bands.

Chest supported row-Never done these
70x15
70x12
45x13

Hammer Curls
30x10x2
30x8

Nothing too exciting today ready for lower body tomorrow!!

f=ma
09-12-2010, 07:43 AM
good stuff man

putting up with trainer nonsense is always irritating. ive been graced with a lack of that lately

gatorman2k6
09-12-2010, 12:25 PM
Great work Thomas! It's called chaos benching. I've never tried it, but I want to.

-JM-
09-12-2010, 02:29 PM
Nice job Thomas. Gotta love the commercial gym nonsense sometimes.

ThomasG
09-12-2010, 02:53 PM
Thanks guys!! Choas bench hmmmm I like that name! I like the variation even more.


9-12-10

Weight: 185.4-Still really lean, veins running through arms, biceps and even the calves still.

ME lower body

Squat
275x3x3
Felt my right hip flexor act up a lil bit so played it better safe than sorry.


Deadlift-Week 2 Ed coan Cycle
(80%): 1x2 @ 395 lbs

Next week I have to pull 420x2 O boy!

Leg curls
x15x2
x10

Sled pulls
65x60 yards
110x60 yards
155x60 yards
200x30 yards

I wanted to keep going up in weight but my right hip flexor started acting up. Fuuuuk I hope I didn't hurt it. I'll cry myself back to sleep if I wake up with an injured hip flexor.

gatorman2k6
09-12-2010, 06:36 PM
Dang, I hope the hip flexor is alright. Hopefully a little rest will help.

ThomasG
09-13-2010, 04:53 AM
Hips fine! I'm just being a little paranoid about it. Better safe than sorry.

Keaffer14
09-13-2010, 09:25 AM
glad to hear the hi is still good nice deadlifts man, coming along real nicely

chevelle2291
09-13-2010, 09:44 AM
Pretty damn good squatting and pressing Thomas. You looking to do a show this year?

ThomasG
09-13-2010, 09:54 AM
Those squats are really weak for me. Hell I front squat more than I back squat right now because of my right hip flexor. I compete in powerlifting not bodybuilding. However, aesthetics are very important to me as well I try to stay proportionate and be a well rounded lifter. I plan on getting some shots up in a few weeks. Maybe I'll do a show someday but powerlifting is a much bigger passion for me.

Thanks for stopping in!.

Pete22
09-13-2010, 02:37 PM
Chaos benching is great for stability and even recovery work. Sets of 25+ reps and your tri's will be screaming. How you liking the Coan deadlift cycle?

NickAus
09-13-2010, 03:20 PM
Nice work!!

Behemoth
09-14-2010, 11:34 AM
Jealous of those bands. Can't wait to get some myself. Ever use them for bb rows?

ThomasG
09-14-2010, 11:42 AM
Nice work!!

Thanks! *****s about to get real in the upcoming weeks.


Chaos benching is great for stability and even recovery work. Sets of 25+ reps and your tri's will be screaming. How you liking the Coan deadlift cycle?

The speed days are killer. I'm hoping I didn't set my max too high, I still have confidence but these next few weeks are looking brutal.


Jealous of those bands. Can't wait to get some myself. Ever use them for bb rows?

I love bands. I just can't use them too much or I get beat up. Na, never used them for bb rows. Maybe someday though.

Unreal
09-14-2010, 11:48 AM
Saw your car the the Sandy location last night but couldn't find you. Wandered around like an idiot for 10 minutes then went and did yoga.

ThomasG
09-14-2010, 11:57 AM
Saw your car the the Sandy location last night but couldn't find you. Wandered around like an idiot for 10 minutes then went and did yoga.

I was showering haha. Water heater at my house is broken. How's the new instructor?

Keith
09-14-2010, 06:18 PM
Damn, I really hope the hip flexor heals up correctly and quickly! I know all about nagging injuries that you don't fully let heal completely. I love chaos benching! Instead of a 45 lb plate, hook up 2x25s on each side with different bands. Much harder when you have multiple things hanging on the bar!

muscle_g
09-14-2010, 06:20 PM
Hope the hip feels better now.

ThomasG
09-14-2010, 07:54 PM
Hips fine guys, just nagged a little on back squats.

Rest Day

Interval Training W/ Kettle bell swings/snatches/Jumprope
Kettle bell turkish get-up Lunge and olympic squat stylex4

Made love to the foam roller
Ice lower back and right hip flexor.

Liftersize
09-14-2010, 10:01 PM
will be looking forward to seeing your progression through the coan deadlift cycle. I was going to try that routine but it had too many speed pulls which got me in trouble at my gym for the noise.

f=ma
09-15-2010, 03:14 AM
glad the hip is good to go... so youre doing westside.. but trying to add additional accessory work for aesthetics, yes? any idea what the top spectrum of body weight youre shooting for?

ThomasG
09-15-2010, 07:49 AM
glad the hip is good to go... so youre doing westside.. but trying to add additional accessory work for aesthetics, yes? any idea what the top spectrum of body weight youre shooting for?

Yes, a lot of the accessory work I do is done BBing style. I also watch what I eat, I'm a clean eater. I'm shooting for 200 lbs then cutting weight to a shredded 181 and plan to compete in the 181 class. I woke up at 187 this morning I'm still pretty lean, a lot leaner than when I hit 187 last year. Its so much fun to compare the differences of how you looked at a certain weight your previous bulk cycle, keeps me motivated. Its also funny how much less food its taking as well. I'm still on around 4500-5000 calories per day but last time around I thought I was going to die from all the food. This many calories is attainable without hating it.

ThomasG
09-15-2010, 07:52 AM
will be looking forward to seeing your progression through the coan deadlift cycle. I was going to try that routine but it had too many speed pulls which got me in trouble at my gym for the noise.

The speed days are a lot heavier than I'm used too. It feels like I'm pulling heavy twice a week. It's been taking a toll on my lower back but not too bad. I've been making love to the foam roller and icing, seems to be keeping the niggles at bay.

Unreal
09-15-2010, 10:21 AM
I was showering haha. Water heater at my house is broken. How's the new instructor?

She sucked, and not in the good way. She didn't have any music, and was really slow/boring. I'll give it another try.

Your welcome to come use the hottub any time. I saw big 5 has a racquetball setup on sale for $24 or something, normally $40. I may get one tonight.

ThomasG
09-15-2010, 11:05 AM
Nice man we gotta start playing!

ThomasG
09-15-2010, 11:13 AM
ME Upper body
9-15-10
Weight: 187.0-Oh snap!
Floor Press
45x5
135x5
185x5
205x5
225x3
255x3-PR!!
alVCGezyfUI
235x4-Would have gone for 5 if I had a spotter
225x5

DB Bench press-90 sec rest intervals I really need to get my db strength up its pathetic. Did these with no leg drive small arch controlled on a 1:2 tempo
80x8x2
80x6

Skullcrushers-I know plers don't do these but they put good size on my arms
80x8
80x7
80x6

Seated DB Press-90 sec rest intervalsI saw f=ma doing 90's in his journal made me feel like a p*ssy but also motivated me to get stronger at them.
60x6x3

Neutral grip pullups-All from a dead hang
25x5-PR!
25x3
25x4
25x3

Lat pull-Wide grip handle bar-90 sec rest between sets
x10
x15
x12

Barbell Curls-60 sec rest intervals
90x5-Bar was too short felt awkward
Grabbed a longer bar had no number on it I'm guessing 60lbs
x10
x7

I have vid of the 255x3 floor press I'll get it up later today.

Overall a pretty sexy training session.

Pete22
09-15-2010, 11:31 AM
Solid bench session. Congrats on the PR.

chevelle2291
09-15-2010, 12:56 PM
Nice pressing'. Seated DB Presses have always been a week point for me too. Such a great shoulder exercise tho.

Behemoth
09-15-2010, 01:06 PM
Do you time all your sets?

Unreal
09-15-2010, 01:54 PM
Good job. Monday I did 3x8x205 on flat bench then follow by 3x10x80 on incline DB. I think that was a new best for me.

ThomasG
09-15-2010, 02:44 PM
Do you time all your sets?

I time all my rest between sets. I wear a stopwatch to every session.


Good job. Monday I did 3x8x205 on flat bench then follow by 3x10x80 on incline DB. I think that was a new best for me.


Nice man. I really need to get my DB strength up. My incline DB pr is 70x15 it was actually in a training session with you last year. You should get a journal up. It really is motivating. If I want to give up or half ass I think wait, then I have to right that crap in my journal for everyone to see.

Keith
09-15-2010, 07:17 PM
Deaaam, that's a huge floor press, dude!! Congrats on the PR! I always time my rest between sets, too. I've been doing that for years. Looks like I have some catching up to do with weight.

PIERCEY
09-15-2010, 07:32 PM
Damn strong in here man! I hear you on the DB Bench. Mines weak too.

ThomasG
09-15-2010, 08:40 PM
Thanks guys!!

ccanter
09-16-2010, 10:12 AM
Strong lifts in here Thomas. Especially those front squats back on page 6. 315x2! Damn!

Unreal
09-16-2010, 01:23 PM
Maybe I'll start a journal. Ugh. Too lazy.

ThomasG
09-16-2010, 02:23 PM
Strong lifts in here Thomas. Especially those front squats back on page 6. 315x2! Damn!

Thanks man. This is just the tip of the iceberg! This damn hip just needs to get better.


Maybe I'll start a journal. Ugh. Too lazy.

Cmon Nick. It's time to get serious!

muscle_g
09-16-2010, 08:08 PM
Nice floor presses! I haven't done floor presses in years.

Liftersize
09-16-2010, 09:28 PM
nice floor presses, hopefully the hip will be 100% soon, you were getting some ridiculous squats before.

Time+Patience
09-16-2010, 09:29 PM
I'm late to the party, but it looks like you are on the right track. That jump from 425 to 465 within those beginning weeks is crazy.

I'll be going through some of your older pages to get caught up on things. Looking solid and strong throughout thus far.

ThomasG
09-16-2010, 09:31 PM
Nice floor presses! I haven't done floor presses in years.

I'll take it you have great lockout strength then?


nice floor presses, hopefully the hip will be 100% soon, you were getting some ridiculous squats before.

Thanks man. It will be soon. Squats will get redonkulous again soon.

ThomasG
09-16-2010, 09:33 PM
I'm late to the party, but it looks like you are on the right track. That jump from 425 to 465 within those beginning weeks is crazy.

I'll be going through some of your older pages to get caught up on things. Looking solid and strong throughout thus far.

Thanks for stopping in! Yea, **** was getting real then I hurt my hip. ****s about to get even realer soon though!

ThomasG
09-16-2010, 09:45 PM
9-16-10

DE lower body

Speed Pulls Week 3 Ed coan cycle-120s rest intervals
345x3x6
Honestly I was a little about nervous todays speed work but the weight was moving with good speed. I've also been feeling a little nervous about the 420x2 on Sunday. I feel a lot more confident now. 420x2 is mine on Sunday!

Speed Squats
135+double looped orangesx2x6

Box jumps-36inches-That's a guess
20lb db's in handsx3x5

A new goal of mine is to dunk a basketball. Why? Because a 5'10 powerlifter dunking is badass.

Parachute sprints
TrcLWf0G_GM
n3C504PKRBU
Volume is kinda short because this Ed coan cycle is brutal

Keith
09-17-2010, 08:34 AM
How close are you to dunking currently? I was highly competitive in basketball my entire life until I was about 17 and I could only touch just above 9' and I'm 5'9". Yet I also have a 58" box jump... I find that odd, lol.

ThomasG
09-17-2010, 11:33 AM
Growing up I always had ****ty hops. Not even being able to touch the rim. Since I started squatting I can hang on the rim and out jump most guys my height on the rebound. Now with more squatting and jump training I think its very possible.

K.Huget
09-17-2010, 08:51 PM
Things look good in here. I'm looking forward to seeing some heavy squats again.

chevelle2291
09-18-2010, 12:17 AM
Lol those kids look soo confused in those recent vids. Those parachutes look fun tho.

f=ma
09-18-2010, 04:53 AM
i thought you were going to lift off there or something haha. 60s on db press is very good. i used to only do upper body years and years ago.. just bench and shoulders and thats part of the main reason

but! all in all, nice work buddy.

ThomasG
09-18-2010, 06:16 PM
9/18/10

RE Effort
Nothing is taken to failure all rest is 60-90 seconds


Chaos Bench-Used 4 bands instead of two this time holy **** its a lot harder to stabilize
165x6-lol so shaky
145x8x7

Rear lateral Raise
25x8x4

Tate Press
35x20
40x12x2

Tricep Extension
minix20
minix15
minix12

Lat pull-Wide grip
x12x3

Hammer curls-To get super jacked for the bitchez
40x6x4

NickAus
09-18-2010, 06:32 PM
Ahh the chaos bench.........great movement!

ThomasG
09-18-2010, 06:59 PM
Yes its my new favorite thing.


A lady with headphones on came up to me while I was resting between sets on the chaos bench and said "I usually don't talk to people while I workout and I'm not going to talk to you again but that was a good job" then she put her head phones back on and walked away lol.

Coke
09-19-2010, 03:14 AM
A lady with headphones on came up to me while I was resting between sets on the chaos bench and said "I usually don't talk to people while I workout and I'm not going to talk to you again but that was a good job" then she put her head phones back on and walked away lol.

What a hilarious true story dude, lol.

f=ma
09-19-2010, 05:10 AM
hah thats awesome

so are you suspending them from the bb with bands?

Kiff
09-19-2010, 05:17 AM
Looking good man that sprint training is awesome

Time+Patience
09-19-2010, 09:10 AM
Yes its my new favorite thing.


A lady with headphones on came up to me while I was resting between sets on the chaos bench and said "I usually don't talk to people while I workout and I'm not going to talk to you again but that was a good job" then she put her head phones back on and walked away lol.

Sometimes you have to give credit where credit is due. I've done that many of times, just stopped by to give someone a compliment on what they just did and go back to what I'm doing. It's always a solid compliment to get.

Chaos Bench sounds chaoitc.

Keith
09-19-2010, 10:23 AM
Chaos Bench-Used 4 bands instead of two this time holy **** its a lot harder to stabilize

Haha, I told you! It's an awesome movement. Once I'm healthy again I'm going to add these in.

ThomasG
09-19-2010, 02:51 PM
What a hilarious true story dude, lol.

It did make me crack up but I did appreciate her input.


hah thats awesome

so are you suspending them from the bb with bands?


Yup, i feel it a lot more in the chest that a regular bb bench which is good cause my chest lacks in size.


Looking good man that sprint training is awesome

Thanks. Yea I love sprint training. I ran a 4.8 in high school without any training. I wonder what I could do now with sled training and heavy squats...


Sometimes you have to give credit where credit is due. I've done that many of times, just stopped by to give someone a compliment on what they just did and go back to what I'm doing. It's always a solid compliment to get.

Chaos Bench sounds chaoitc.

It is. I think its going to help but some size on my chest.


Haha, I told you! It's an awesome movement. Once I'm healthy again I'm going to add these in.

Yea big difference! I hear it better to do with kettlebells though cause the weight is a center force. Good luck on healing up.

ThomasG
09-19-2010, 02:57 PM
9-19-10
Weight: 187.4

ME lower body
Week 3 ed coan deadlift cycle
Deadlift
135x5
185x5
225x2
275x1
315x1
365x1
420x2-PR!!!-Went up good. Not completely smooth but didn't have to grind either reps.

Front Squat-I had no business trying to front squat after pulling heavy big mistake
45x5
135x5
225x1
275x1
345xfail-Shouldn't have tried to go heavy today. I could feel it on the 275x1
225x2-ATG-Wrist hurt racked it
205x6-Wrist hurt again-Added wrist wraps
205x9-ATG
205x6-ATG pause reps.

Calves
x15
x12
x10
x12

Liftersize
09-19-2010, 04:58 PM
nice dead pr, hopefully the ed coan routine treats your deadlift well

ccanter
09-19-2010, 06:12 PM
Strong pulls Thomas. And, chaos bench? Sounds intense!

ThomasG
09-19-2010, 06:17 PM
nice dead pr, hopefully the ed coan routine treats your deadlift well

I love it and hate it at the same time.


Strong pulls Thomas. And, chaos bench? Sounds intense!

It's a lot of fun I recommend you try it. Thanks for stopping in!

Next week I have to pull 445x2 so I'll finally surpass my conventional pr.

Keith
09-19-2010, 06:58 PM
Sweet! Siiick PR, bud! Your increments are a bit intense for your deadlift and front squat, don't you think? You don't lift anything in the 90% range before your top set. I always see 1 or 2 sets as a recommendation in the 90% range before your final top set. So 420x2 was a PR, then next week you have to do 445x2?!? Is that possible??

ThomasG
09-19-2010, 07:25 PM
Sweet! Siiick PR, bud! Your increments are a bit intense for your deadlift and front squat, don't you think? You don't lift anything in the 90% range before your top set. I always see 1 or 2 sets as a recommendation in the 90% range before your final top set. So 420x2 was a PR, then next week you have to do 445x2?!? Is that possible??

For the front squat yea it was especially after pulling heavy. Deadlift I go by feel and i felt good to go after the 365. Some guys jump a whole plate in increments. I guess we will find out with the 445x2 thats what the cycle calls for. After that though it drops me down to 395 and some other lower weight then jumps me back up to around 475 or so. I'm still feeling confident with how the 420x2 went up. Ice is my best friend right now though.

Next week looks brutal
Deadlift (90%): 1x2 @ 445 lbs
Speed deadlift (75%): 5x3 @ 370 lbs (90-120 sec rest b/w sets)

chevelle2291
09-19-2010, 07:27 PM
Sick pullin' Thomas. You got a link to Ed Coan's stuff? I'm curious. I've heard its like a power/hypertrophy hybrid program?

ThomasG
09-19-2010, 07:30 PM
http://tsampa.org/training/scripts/coan_phillipi_deadlift/

PIERCEY
09-20-2010, 01:47 PM
Strong work in here man. Good luck with the 445 double

Time+Patience
09-20-2010, 05:33 PM
I despise higher rep Front Squats! They just choke me out so bad! I think they have great potential, but I just can't get past 5 reps.

How long have you been doing Front Squats?

NickAus
09-20-2010, 05:34 PM
Nice pulls!!

Strong doubles are cool!!

bojackson
09-20-2010, 06:09 PM
good work thomas. The Coan routine is definately going to push you to your limits. thats why i liked it so much. im starting it this week again with the hopes of pulling 600 before the year is out. let me know through out how you like it. im curious to see your results. 500 coming soon!!!

Pete22
09-20-2010, 06:26 PM
Nice lower day. Congrats on the PR. Are you sure that the hammer curlz are for the bishes? I thought chicks dig the deadlift....

muscle_g
09-20-2010, 06:49 PM
Strong deadlift PR!!

ThomasG
09-20-2010, 07:03 PM
Strong work in here man. Good luck with the 445 double

Thanks I know I can get this ****!!


I despise higher rep Front Squats! They just choke me out so bad! I think they have great potential, but I just can't get past 5 reps.

How long have you been doing Front Squats?

I hate high rep squats in general. I'd rather max out than rep the bar 20 times lol. I've been front squatting for a couple years. My pr's are 315x2 and 335x1. I know I can crush that 335x1 cause I weighed 173 when I did it.


Nice pulls!!

Strong doubles are cool!!

Thanks I think I should start incorporating them more in my training I've always been a 1/3/5 guy on deads.


good work thomas. The Coan routine is definately going to push you to your limits. thats why i liked it so much. im starting it this week again with the hopes of pulling 600 before the year is out. let me know through out how you like it. im curious to see your results. 500 coming soon!!!

I'm excited to have that feeling of standing erect with 5pps in my hands completely raw. The feeling from 4pps was an amazing adrenaline rush I can't wait till I hit 5. I'm like a crack addict looking for that next big high haha.


Nice lower day. Congrats on the PR. Are you sure that the hammer curlz are for the bishes? I thought chicks dig the deadlift....

Na man hammer curls and crunches are for getting super jacked for teh bitches.


Strong deadlift PR!!

Thanks it felt awesome!

ThomasG
09-20-2010, 07:17 PM
On a side note I signed up a skinny bastard today!! I love training skinny bastards. This kid is 14years old 6ft and weighs 133lbs. He's never done a weight training program. He actually did pretty good today for chest/back/bis. I'm going to mold this kid into one tough badass and get paid bank to do it. O man I love my job.

chevelle2291
09-20-2010, 07:45 PM
On a side note I signed up a skinny bastard today!! I love training skinny bastards. This kid is 14years old 6ft and weighs 133lbs. He's never done a weight training program. He actually did pretty good today for chest/back/bis. I'm going to mold this kid into one tough badass and get paid bank to do it. O man I love my job.

Haha nice. :)

bojackson
09-21-2010, 10:43 AM
Hey thomas-
Yes that last set of my squats was a drop set. I gonna try those for 6 weeks as a finishing set to try and jump start my squat again. nice job on the DL btw!!!

Time+Patience
09-21-2010, 10:50 AM
Congrats on that temporary PR. Going up to 445x2 is going to be a big jump, but we'll see what the next DL session brings.

Unreal
09-22-2010, 08:57 AM
Read your blog update on how to deal with sweet tooths. All I could think of was a huge slab of that breyers icecream sandwiched between two novus bars would be a good snack.

ThomasG
09-22-2010, 09:11 AM
Read your blog update on how to deal with sweet tooths. All I could think of was a huge slab of that breyers icecream sandwiched between two novus bars would be a good snack.

haha oh hellz ya! And it would only be 11 carbs.

ThomasG
09-22-2010, 02:33 PM
9-22-10
Weight 186

ME Upper body

Barbell Bench press
45x10
95x5
135x5
185x5
205x3
235x3
265x5-PR!! by 3 reps!

DB Bench-BBer style 1:2 tempo
85x8
85x7
85x5

Dips
55x6x3

DB Shoulder Press
60x6
60x7
60x5

Chest supported Row-2and time ever doing these I like them
115x8x3
115x7-Drop set 90x7


Really surprised myself with the 265x5 I was just hoping for a triple. Speed of the chest was superb lockout strength has improved but still needs work. Overall a pretty sexy session.

PIERCEY
09-22-2010, 02:40 PM
Damn 265x5. Solid!

f=ma
09-22-2010, 04:54 PM
awesome benching dude. you use a PL setup? sick at your BW

Keith
09-22-2010, 06:36 PM
Wow, sick PR dude! That's huge! No vid? Chest supported rows are definitely awesome. Keeps your lower back out of the equation while training your upper back.

Focused70
09-22-2010, 07:19 PM
55 lb. jump on deads is beastly.

Saw the post on sweet tooth. You might try frozen strawberries and bananas. It's like ice cream without the calories.

ThomasG
09-22-2010, 08:12 PM
Damn 265x5. Solid!

Thanks I was happy with it!


awesome benching dude. you use a PL setup? sick at your BW

Yea. I always use a PL setup on my main 3 lifts unless I'm doing a back down set.


Wow, sick PR dude! That's huge! No vid? Chest supported rows are definitely awesome. Keeps your lower back out of the equation while training your upper back.

No vid, I should have gotten on I had my camera with me too and it went up pretty good. I was nervous asking for a random spot but the guy gave a great handoff and didn't touch the bar after that.

55 lb. jump on deads is beastly.

Saw the post on sweet tooth. You might try frozen strawberries and bananas. It's like ice cream without the calories.

Thanks! Yea there plenty other ways out there to cure a sweet tooth.

Liftersize
09-22-2010, 10:48 PM
nice benching man, i am jealous, i think my shoulder is about healed now, so hopefully i will start hitting some prs again soon.

muscle_g
09-23-2010, 03:27 AM
Nice bench PR!! What do you think your 1 rep max is?

bojackson
09-23-2010, 05:30 AM
Nice PR Thomas!!! good work!

ThomasG
09-23-2010, 05:39 AM
nice benching man, i am jealous, i think my shoulder is about healed now, so hopefully i will start hitting some prs again soon.

Thanks bro.


Nice bench PR!! What do you think your 1 rep max is?

Probably around 300 or a little bit over.


Nice PR Thomas!!! good work!

Thanks I'm excited for my coming 3rm and 1rm

ThomasG
09-23-2010, 05:55 AM
APF is usually the fed that comes around here. Here are the Junior raw records

82.5 KG CLASS
S 162.5 Sepe, Justin 87 4/18/2010 Detroit, MI
B 112.5 Sepe, Justin 87 4/18/2010 Detroit, MI
D 230 Sepe, Justin 87 4/18/2010 Detroit, MI
T 505 Sepe, Justin 87 4/18/2010 Detroit, MI

I've already beat all of those in competition except the deadlift which I know I can get up too in a few months lol. The open mens raw records looked very attainable however if the rumor is true they've all been broken and set to much higher standards.

ThomasG
09-23-2010, 11:27 AM
I signed up two sisters for training. They said they like it intense! Haha o man if they only knew what was in store for them. I had them do 3 sets of 20 rep squats deep and heavy. 3 sets of DB Deads. Planks. Burpees, mountain climbers. Interval training with Kettlebells and jumprope. Then finished them off with some sled pulls down on the turf field. One of the girls was probably 100lbs the harness absolutely drowned her. I love getting paid $65 an hour to kick peoples ass. They ended up signing up for more sessions too I thought I scared them away haha.

chevelle2291
09-23-2010, 11:39 AM
I signed up two sisters for training. They said they like it intense! Haha o man if they only knew what was in store for them. I had them do 3 sets of 20 rep squats deep and heavy. 3 sets of DB Deads. Planks. Burpees, mountain climbers. Interval training with Kettlebells and jumprope. Then finished them off with some sled pulls down on the turf field. One of the girls was probably 100lbs the harness absolutely drowned her. I love getting paid $65 an hour to kick peoples ass. They ended up signing up for more sessions too I thought I scared them away haha.

Sexual innuendos much? :p

ThomasG
09-23-2010, 12:09 PM
lol I don't play hanky panky with clients. I keep it professional.

Unreal
09-23-2010, 03:08 PM
Pics of the sisters?

ThomasG
09-23-2010, 03:49 PM
Omg nick.

9-23-10

RE Lower body
Box squat-Parallel Never done these heavy only for speed work
bwx10
45x10
135x5
185x5
225x3
275x3
315x3
315x3
315x3
315x3
315x3
225x10
lfUzmdOBMBA
Is that any good? First time doing those not for speed work.

SLDL-Lower back is already toast from the Squats
185x6
185x5-I really need to strengthen my lower back its so pitiful

Box squat jump
19stepsx3x6
umascIiQzlg
Those box squats and jumps were so much fun.

Calves
x12x4

NickAus
09-23-2010, 03:54 PM
Looking very good, box squats are harder if you break parallel but also easier on your muscles if that makes any sence.

Great work!!