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rockofages
03-22-2010, 07:02 PM
I have previously gave a small explanation about myself in the new member intro section. I have just recently began training in powerlifting. I am 5'9 and 225 My goal for 2010 is to enter and compete in a bench meet. I do not have a time or place yet but I will be looking. I started a new training cycle 3 weeks ago and I am in my 4th week currently. It will try to go like this Floor Press, Bench w/bands, Incline, Bench. I will post my ME work from the previous 3 weeks. From now on I will post every single training session.

Here is my ME work from the past 3 weeks

March 1st Floor Press 45x10 95x10 135x5 185x5 205x1 225x1 245x1 255x1 275x1 280x1 (PR)
March 8- Bench w/EFS Short monster minis 45x10 95x10 135x5x2 165x3 185x1 205x1x4 215x1x4
March 15- Incline 45x10x2 95x10 115x5 135x3 155x1 185x1 205x1 195x1x6

Today March 22
Bench 45x10x2 95x10 135x5x2 185x3 225x3 255x3x2
Standing Press 115x10 125x8 135x6 145x4
DB Rollbacks 40x10x4
Pushdown 5x10


That is it not too bad really, in early February I could only do 235x3. Tomorrow Ill hit up lats, upper back and rear delts.

skinny99
03-22-2010, 08:56 PM
Good to have you here! Lots of hard work already!

rockofages
03-23-2010, 09:37 PM
3-23

Rows 5x10 185
Lat Pull 150 1x10 165 4x10
Shrugs 225 5x10
DB Rear Delt Raise 4x10 30
Face Pull 2x20
DB Forearms 3x20
Bench 135 x2x10

Had a lot of energy today and felt really good.

rockofages
03-25-2010, 05:13 PM
DE

45x10x2
added efs short monster mini
45x10
95x3
95x3
95x3
115x3x5

DB 1 arm shoulder press 50 3x10

Tate press 30x10 35x10 40x10x2

Rope triceps 4x10

Pushdown 30 30 30

I purposely used lighter weight today for the speed bench. I like to get a feel and make sure the weight goes fast before I move up in weight. The bar moved really fast today. I go in 3 week waves. 3 weeks of straight weight then 3 weeks of bands and then so forth.

Had some soreness/tightness in my left pec after the bench. I wanted to rep out some weight but didnt think I should. I believe I need to warm up more as in a warm up to get the blood flowing in my whole body.I have talked about switching to a 3 day a week plan where I would go ME on monday and DE on friday. With my hectic schedule I think to allow more rest this would be ok to do. It would probably look a lot like the 600 hundred pounds of raw bench template. Any suggestions

rockofages
03-26-2010, 04:54 PM
Seated rows 205x10 230x10 260x10x2
Wide Grip Lat Pull 4x10
DB Shrugs 55 3x20
DB Rear Delt Raise 30 3x12
Face Pull 2x20
DB Hammer Curls 45 4x8
DB Wrist Curls 30 3x20

rockofages
03-29-2010, 06:05 PM
ME

Floor Press 45x10x2 95x10 135x5 185x5 225x1 245x1 275x1 EASY 295x0 275x1x4
Reps-Pinky on rings
205x10
205x11
Standing Press 125x10 135x8 145x6
Triceps Rope 4x10
Pushdown 5x10


Good day. That 275 was super easy. Went for 295 and almost got it but I decided to just take some singles at 275 in which all were outstanding reps. The press went very well better than last week so that's a positive. I am skipping the DE this week and just doing some shoulder and tricep work. There was no pec discomfort today at all but I just want to make sure its rested for next week.

rockofages
03-30-2010, 12:30 PM
HS Low Rows 90x10 180x10 230x8
CS T-Bar Row? 90x10x2 135x8x2
Lat Pull 160x10x3 180x10x2
Shrugs 225 5x10
DB Rear Delt 30x10x3 35x10x2
Face Pull 20, 15, 10
DB Hammer Curl 45x8x3
DB Wrist Curls 35 2x20

rockofages
03-31-2010, 05:14 PM
Just did some rehab/prehab stuff today

rockofages
04-01-2010, 04:41 PM
DB Shoulder Press 50x10x3 35x20
Lateral Raise 10x20x22x21
JM Press 135x3x10(first time ever doing these)
Tates 45x10x4


I think I am missing something I cant remember nice and quick today.

rockofages
04-04-2010, 09:25 AM
4-3-2010


First day ever in a shirt! I tried a very loose denim and it was a very good experience! Hopefully sometime this month I will get my own anyway here is what happened

Warmups
Put shirt on
95x10 just to get the feel
135x10
155x5
185x3
225x1
245x1
265x1 touched
285x1x3 destroyed lol
305x1x3 good reps
315x1x3 good stuff

DB bench 65 5x12
T Row 4x10


I was really really tired after this!! Using a shirt for the first time was very cool hopefully I will be able to get more work in it this month

rockofages
04-05-2010, 07:39 PM
Standing press 125x5 145x5 155x3 165x2 135x10
Lateral raise 10x22 10x20
DB Rollbacks 40x10x4
T Row 135x10x3
Face Pull 3x20

rockofages
04-06-2010, 04:54 PM
ordered a rage x today

rockofages
04-07-2010, 04:50 PM
Warnups

Box squat 5x5 225 very fast
Leg ext 3x15
Leg curls 3x15
DB shrugs 60 3x20
Abs 3x10

rockofages
04-09-2010, 04:42 PM
Bench 45x10 95x10 135x10 185x3 225x1 245x1 265x1 275x1 All good reps (no one was there to spot me)
Lockouts 315x5 335x3 355x3
Pushdown 5x10
Rows 3x10


Done. Not bad no one was there to give me a hand so I didnt go too heavy and I had to cut it short to get to practice. The shirt is supposed to come tuesday.

rockofages
04-12-2010, 04:31 PM
DE Bench
Warmups 45x10x2 95x10
135x3
135x3
145x3-thumb from smooth
145x3
155x3
155x3-pinky on rings
165x3
165x3
165x3-comp

Shoulder press 135x5 145x5 155x3 165x1

DB triceps 20x10 25x10x2 30x10
Triceps rope 2x20
Rows 3x10
DB curls 2x10
Lat Pull 1x20
Face pull 2x20 (did these last few exercises as a circuit)

shirt is supposed to be here tomorrow

rockofages
04-13-2010, 08:26 PM
rehab/rehab stuff today


my shirt came today :evillaugh:

Bergs
04-13-2010, 08:31 PM
Welcome back to the board, and glad to hear your shirt came in. Opening those up and putting it on the first time is one of the greatest rushes in the world!

rockofages
04-14-2010, 05:08 PM
Welcome back to the board, and glad to hear your shirt came in. Opening those up and putting it on the first time is one of the greatest rushes in the world!


Thank you and yep most def super exciting!

rockofages
04-14-2010, 05:09 PM
5x5 Box Squat
Leg curl 3x20
Shrugs 3x10
Wrist 2x20
Band face pull 3x20
Low back raise 2x10

rockofages
04-15-2010, 05:50 PM
did some rehab/prehab stuff today oh and walked a lot today its very nice out

rockofages
04-16-2010, 07:50 PM
ME

Bench just to get warmed up45x10 95x10 135x5 185x5 225x1 245x1 275x1 (fast better than last week)
Rack Lockout (10" from my chest) Bar+ efs short monster mini, 225x1235x1 245x1
Tate press 30x10 40x10x3
DB Lateral raise super set with rear raise 30x10x3
T-Bar row 125x10 170x8 195x6x2
DB hammer curls 40x10x3

Done good stuff. Shirt next week hopefully.

rockofages
04-19-2010, 06:49 PM
DE

warm ups barx10 95x10 135x5
155x3-thumb from smooth
165x3
165x3
165x3-pinky on ring
165x3
165x3
165x3-comp grip
165x3
165x3

DB Bench 65x20 65x16

DB Ext. 25x5x10
Reverse band pulldowns 4x10
Lateral raise super set with band face pulls 10x20/15 x3

good stuff weight felt light today and moved really fast. I will go one more week with straight weight then I will go back to bands. Hopefully getting in the shirt later this week.

rockofages
04-20-2010, 06:34 PM
cardio 20 min. rehab/rehab stuff

rockofages
04-21-2010, 04:45 PM
Lat pull 3x10
DB Rows 3x10 85
Reverse band pulldown 3x10
Shrugs 3x10
Band face pulls 3x10
DB Hammer curls 3x10 45

rockofages
04-25-2010, 12:07 PM
Bar x warmup
95 x warmup
135 x warmup
185 x 5
225 x 1
275 x 1 - 3brd (added rage x)
315 x 1 - 3brd
335 x 1 - 3brd
365 x1 - 3brd
385 x 1 - 3brd
405 x 1 - 3brd
425 x 1 - 3brd
455 x 1 - 3brd
500 x 1 - 3brd
365 x 1 - 2brd
405 x 1 2brd

Rope Pushdown 4x10
Flys 3x10

Done. Good stuff, trained at Muscle Heads in Celina. first time in rage x felt awesome. great day today

rockofages
04-25-2010, 12:11 PM
http://www.youtube.com/watch?v=UPNjZzN138w

rockofages
04-26-2010, 05:30 PM
Lat Pull 165 3x10
T Bar row 180 3x10
Shrugs 3x10
Face Pull 3x20
DB Hang Cleans 3x10
2 Way neck 2x15 each way

Done. Nice and easy today. My whole body is kinda wrecked after yesterday.

rockofages
04-28-2010, 04:12 PM
DE Bench

bar x warmup
added short monster minis
bar x 10
65x10
115 x 3 - thumbs from smooth
115 x 3
115 x 3
115 x 3 - pinky on ring
115 x 3
115 x 3
115 x 3 - comp
115 x 3
115 x 3

DB 70 x 20 x 2

DB Rollback 25x10 30x10 35x10 x 3

Machine lateral raise 3x15 80

Reverse curls ss/ wrist curls 12/20 x2

Band face pulls 2x20

Done. Today went pretty well. The weight went up really fast.

rockofages
04-29-2010, 05:16 PM
Rear delts 4x10
Shrugs 3x12
Db hammer curls 3x10
Face pulls 3x10
Neck 4 way x 10
Abs 3x10

rockofages
05-02-2010, 06:54 PM
Wasn't able to get into the shirt today. Looks like we are tomorrow though.

Pull ups 10x2
DB Hammer curls 4x10 40
Wrist curls 3x20
Shrugs 3x10
Neck 2x15x2
Face Pulls 3x10

rockofages
05-03-2010, 04:44 PM
ME Bench

barxwarmup
95x10
135x10
185x5
225x1
245x1
Added Rage X
295x2x6 they didnt touch
315x1x2 almost touched
350x1 smoked it

Pushdowns 4x8

Done. Tired, tried to touch those doubles but couldn't. Only the 2nd time in this shirt and my 3rd experience in one so I keep it in perspective. The 350 felt great and went up fast! This would be the least amount of weight I could touch or open with. Am thinking about going to a meet in July.

rockofages
05-04-2010, 04:02 PM
Lat pull 3x10 165
DB Rows 110x20
Lateral raise 3x20 10
Band pull apart 3x20
Face pulls 2x15

Done just went in to get a little work done in a short amount of time.

rockofages
05-06-2010, 04:57 PM
DE

bar x warmups
added short monster minis
bar x warmups
115 x 3
125 x 3 - thumbs from smooth
125 x 3
125 x 3
125 x 3 - pinky on ring
125 x 3
125 x 3
125 x 3 - comp
125 x 3
125 x 3

Floor press - thumbs from smooth
225 x 3 (idk what happened)
205 x 10
185 x 12

Giant set - Tate 40 x 10 DB rollback 40 x 10 Pushdown 110 x 10

1 Arm DB shoulder press 40 3 x 10

DB Rear 15 3 x 15

T bar row 3 x 10

Done. Not bad, idk what happened on that floor pres I can do more than 6 usually. Speed was smooth and fast.

rockofages
05-09-2010, 07:01 PM
ME

Bar x warmups
95 x 8, 135 x 8
185 x 5
225 x 3
added 3 brd
255 x 3
275 x 1
295 x 1
300 x 1 - All sets done thumb from the smooth. (PR)

Standing press
135 x 5 x 4

Pushdown
110 x 10
120 x 10 x 4

Done, had to cut it short but it was an effective session, been really busy the last three days. Took a break from the shirt this week. Will probably hit it back up next weekend.

rockofages
05-10-2010, 05:52 PM
Rows 4x10
Lat pull 3x10
DB Shrugs 3x12
DB Hammer curls 3x10
Face pulls 3x12
Abs 3x10

Done, not bad. Felt pretty good today.

rockofages
05-12-2010, 05:05 PM
DE

warmups
bar x warmup
added short monster minis
bar x 10
95 x 5
115 x 3
135 x 3 - thumbs from smooth
135 x 3
135 x 3
135 x 3 - pinky on rings
135 x 3
135 x 3
135 x 3 - comp
135 x 3
135 x 3

DB (slight incline)
75 x 15
75 x 12

DB Rollback 40 x 10 x 3

Tricep rope 115 x 10 x 3, 75 x 20

Lateral raise 15 x 20 x 3

Done, today was pretty good, the weight felt pretty light and went up really fast. :evillaugh:

rockofages
05-13-2010, 08:50 PM
20 chin ups
3 x 10 seated rows
band pull aparts 4 x 12
band face pulls 3 x 10
db hammer curls 45 3 x 10
wrist roller 2x

not too bad for some extra work.

rockofages
05-16-2010, 11:59 AM
ME

warmups
bar x warmups
95 x 10
135 x 10
185 x 5
225 x 2
275 x 1
Added rage x
365 x 1 2 brd (sloppy)
405 x 1 2 brd (kinda sloppy)
405 x 1 2 brd (got it together)
415 x 0 2 brd (ugly)
415 x 1 2 brd from this point on things went amazing!
425 x 1 2 brd
405 x 0 (almost locked out)
405 x 1 smoked
415 x 1 smoked

pushdowns 3 x 10 130

3 brd bench
225 x 10, 225 x 6, 225 x 4 haha all these sets were done in under a min thirty needless to say i was gassed!

done, good stuff today. destroyed 405 and 415 a big PR! the weight felt great went down well and went up fast! the 3 brd bench was a rapid fire thing took a set waited for dirty to go then i went lol

rockofages
05-18-2010, 03:46 PM
Lat pull 1 x 10 150 4 x 10 165
DB shrugs 70 4 x 15
Band face pulls 4 x 10
Band pull apart 2 x 50
Barbell curls 65 3 x 10

rockofages
05-21-2010, 08:42 AM
Been super busy this week. Gonna get ME in tomorrow.

rockofages
05-22-2010, 09:27 AM
warmups
bar x warmups
95 x 10
135 x 5
185 x 5
225 x 3
260 x 3 (easy) - comp grip

press 135 x 6 x 3

pushdowns 5 x 10

lateral raise 3 x 8

rows 3 x 10

db hammer curls 2 x 8

band pull aparts 3 x 15

just some quick work today. gonna be in my good friends wedding later so i decided to do a little deload today and go back to normal this week.

rockofages
05-24-2010, 11:54 AM
extra stuff today

all used with bands

shoulder press 3 x 20
lateral raise 2 x 20
row 3 x 15
curls 3 x 15
rear delt 2 x 20
face pull 2 x 20

rockofages
05-26-2010, 06:51 PM
RE

warmups
Floor press for reps - comp grip
bar x warmups
95 x 10
135 x 10
185 x 10
225 x 10
225 x 10
205 x 12

db standing press 55 x 6 x 3

db rollbacks 30 x 10 35 x 10 40 x 10

tricep rope pushdown 100 x 15 115 x 15 130 x 15 70 x 22

lateral raise 15 x 20 x 2

band pushdowns 50 x 2

not bad today felt pretty strong.

rockofages
05-28-2010, 11:36 AM
warmups

trap bar deads
135 x warmup
225 x 5
275 x 5 x 2

t bar row 180 3 x 6

db shrugs 80 3 x 15

band face pulls 3 x 15

db rear raise 20 3 x 10

band pull apart 3 x 25

db hammer curls 45 3 x 10

rockofages
05-29-2010, 02:30 PM
sore today lol. bench tomorrow :)

rockofages
05-31-2010, 04:22 PM
ME

warmups
bar x warmup
95 x 10
135 x 5
185 x 5
225 x 3
275 x 1
added rage x
365 x 1 3 brd
405 x 1 3 brd
455 x 0 3 brd
455 x 0 3 brd

135 + lots of chains x 6
155 + lots of chains x 6 x 3 all were done half thumb from smooth

pec deck

100 x 10 x 4

db rollbacks 40 x 10 45 x 10 x 4

pushdowns 150 x 10 x 4



done, awful start to the day. i do not know what happened with the 3 board. i did 425 2 weeks ago to a 2 board. i just didnt have anything i could only move the bar like 3 inches off the board. fixed the shirt and the same thing happened. then i went to just benching with chains and those went pretty well and the rest of the day went well. i felt strong idk it was just an off day. maybe the shirt is starting to stretch and is a little different im not sure. it is a single ply and it is big on me i put my hands up and the shirt just slides right on lol. ill get it together this coming week :evillaugh:

rockofages
06-01-2010, 11:05 AM
t bar rows 3 x 8 180
lat pull 4x 10 165
db row 3 x 8 80
machine shrugs 3 x 10
rear delt fly 3 x 12
barbell curls 5 x 10 65

rockofages
06-02-2010, 03:34 PM
warmups
RE bench
bar x warmups
135 x 10 - thumbs from smooth
140 x 10
150 x 10
160 x 10
185 x 10
195 x 10

db triceps 20 x 10 30 x 10 35 x 10 40 x 10 x 2

pushdowns 120 x 15 130 x 15 140 x 15 150 x 12

band pushdowns 35 30 20 15

rockofages
06-03-2010, 01:21 PM
seated rows 205 x 15 x 3
lat pull 135 x 10 x 3 100 x 20
machine lateral raise 3 x 10
db rear raise 30 x 10 x 3
db shrugs 80 x 12 x 3
db hammer curls 45 x 10 x 3
band face pulls 15 x 3

rockofages
06-06-2010, 11:39 AM
ME

warmups
bar x warmups
95 x 5
135 x 5
185 x 5
225 x 3
added rage x
275
315
365
395 x 1
405 x 1
3 brd
405 x 3 x 2

db bench
70 x 10 75 x 10 80 x 10 60 x 20

db rollbacks
45 x 10 x 4

pushdowns 5 x 10

mini band pushdowns 35 25 20 20

rockofages
06-08-2010, 11:44 AM
t bar rows 205 3 x 5
db rows 85 3 x 8
lat pull 180 3 x 10
machine shrugs 3 x 12
band rear delt 3 x 12
db hammer curls 50 3 x 8

rockofages
06-09-2010, 03:36 PM
warmups
bench
bar x warmups
95 x warmups
135 x warmups
185 x 5
3 brd
225 x 10 x 3 - half thumbs from the smooth

tate press 35 x 10 x 5

towel pushdown 110 x 10 x 3

band pushdown 35 35 30

rockofages
06-11-2010, 08:53 AM
seated rows 205 4 x 10
lat pull 145 4 x 10
db shrugs 90 3 x 10
db lateral raise 30 3 x 10
db rear raise 35 3 x 8
db curls 30 3 x 10
db hammer curls 3 x 8
ss/ band pull aparts w/ face pulls 3 x 20/10

not bad. some extra work to get the blood flow, the weights were pretty light.

rockofages
06-13-2010, 12:06 PM
ME

warmups
bar x warmups
95 x 10
135 x 10
185 x 5
225 x 3
275 x 1
added rage x
315
365
385 x 1
405 x 0 missed at lockout
3 brd
405 x 1 wanted 3 idk what happened

3 brd raw - thumbs from smooth
315 x 3 x 3

db bench 85 x 10 x 2

db rollbacks 50 x 8 x 3

pushdowns 3 x 15


thats about it for this shirt i think. its a single ply and its was big in the first place and it is pretty stretched now. ill keep it to train in though but im looking for a double ply 52 rage x or a phenom.

rockofages
06-16-2010, 08:39 AM
rows 5 x 10
lat pull 5 x 10
shrugs 3 x 15
face pull 3 x 20
db hammer curls 3 x 10

Off Road
06-16-2010, 08:56 AM
Whole lota benchin' going on in here. Looks like you are getting a lot out of that shirt.

rockofages
06-17-2010, 10:04 AM
jm press 5 x 5 185
tate press 5 x 10 35
pushdowns 5 x 10
band pushdowns 35 35 30

rockofages
06-18-2010, 11:37 AM
seated rows 3 x 8
lat pull wide handle 3 x 10 160
db shrugs 80 3 x 20
machine lateral raise drop set 15-10-10-10 started at 95 and went down
db rear raise 35 3 x 8
band face pull 2 x 20
db curls 30 2 x 10 40 1 x 8


not bad. 1 month until my first meet. i am doing a ymca meet in troy ohio. this should be a good starter meet. i bought a used dbl rage x so hopefully ill be able to get at least 3 sessions in with that and use it.

rockofages
06-20-2010, 12:23 PM
ME

warmups
bar x warmups
95 x warmups
135 x 5
185 x 5
225 x 3
245 x 3
Added rage x
275 x 1 3 brd
315 x 1 2 brd
365 x 1 1 brd
405 x 1
425 x 1

pec dec
150 x 10 x 2 100 x 15 x 2

db rollbacks
50 x 8 x 3

rope pushdowns
5 x 10

pretty good day. i got my new shirt yesterday. i bought a used dbl ply 50 rage x for a good price and it fits really well. it still has a lot of pop and the sleeves are just perfect.

rockofages
06-23-2010, 01:21 PM
T bar rows 5 x 5 160
lat pull 3 x 8 185
shrugs 5 x 8 270
band face pulls 3 x 20
curls 5 x 10 65
db wrist curls 2 x 20

rockofages
06-27-2010, 08:36 AM
6-24

just did some upper body band stuff

6-25

barbell shrugs 225 x 10 275 x 10 x 3
db rear delt 3 x 10
band pull aparts 3 x 30
db curls 30 3 x 10
neck 2 x 20 each way
hanging knee raise 3 x 10


pvc roll, therapy roll and ice bath later that day

Behemoth
06-27-2010, 02:15 PM
Solid training Rock. Where in OH do you hail from?

ThomasG
06-27-2010, 02:36 PM
PVC Roll ouch!! lol

rockofages
06-28-2010, 09:17 AM
Solid training Rock. Where in OH do you hail from?

northwest ohio

rockofages
06-28-2010, 09:18 AM
PVC Roll ouch!! lol

ha! i was thinking the same thing

rockofages
06-28-2010, 09:23 AM
warmups
floor press
bar x warmups
95 x warmups
135 x 10
185 x 6
225 x 3
275 x 1 - pinky on ring
275 x 1
285 x 1

reps 225 x 10 x 2

db rollback 50 4 x 8

pushdown 4 x 15-10

band pushdown 2 x 50

rockofages
06-30-2010, 07:39 AM
t bar rows 5 x 5 160
lat pull 3 x 6 195
shrugs 5 x 8
rear raise 3 x 8
rear fly 3 x 15
barbell curls 5 x 10
2 way neck 2 x 15
hanging knee raise 3 x 10

rockofages
06-30-2010, 05:23 PM
warmups

band flys 3 x 15
lateral raise 3 x 20
tate press 5 x 6 45
pushdowns 4 x 12
band pushdowns 2 x 50

rockofages
07-02-2010, 09:47 AM
band rear flys 3 x 15
lat pull wide handle 4 x 10
hs shrugs 3 x 15
band face pulls 3 x 12
db hammer curls 3 x 10
2 way neck 2 x

rockofages
07-05-2010, 11:18 AM
warmups
bar x warmups
95 x 10
135 x 10 x 2
185 x 5
225 x 3
245 x 2
added rage x
275 x 3 -3 brd
315 x 2 -2 brd
365 x 1 -2 brd
405 x 1 -1 brd x 2
405 x 1
375 x 1 -paused
385 x 1 -too long of a pause lol
405 x 0 -they forgot pause again

pec deck 4 x 10

triceps 4 x 10

band pushdowns 2 x 50


not bad. 405 felt good to the chest I think that might be my opener but since its my first meet I might go a little lower. tried to work a little on a press command but they forgot to give me one a couple times lol I was pretty gassed by this time too. I do need to work on keeping my butt on the bench more though. overall good stuff Im really starting to get the itch to compete.

rockofages
07-07-2010, 02:28 PM
7-6
band face pulls 3 x 10
band pull aparts 3 x 10
band curls 3 x 10

today

db shoulder press 3 x 5
lateral raise 3 x 8\
db triceps 3 x 8
pushdowns 3 x 10

rockofages
07-08-2010, 05:56 PM
rows 3 x 5
lat pull 3 x 6
shrugs 3 x 10
db rear raise 3 x 8
db hammer curls 3 x 10


nice and easy today. no weight was very heavy. the plan is to take my opener on sunday and then ill probably do a little work on monday or tuesday nothing major and then just chill the rest of the week.

rockofages
07-11-2010, 11:09 AM
warmups
bar x warmups
95 x warmup
135 x 5
185 x 3
225 x 3
245 x 1
265 x 1
added rage x
315 x 1
325 x 1
335 x 1
365 x 1

db bench 50 3 x 15

pushdowns 3 x 15


not bad the weights felt pretty light they all went up pretty fast. ill open up with 365 at the meet.

rockofages
07-18-2010, 12:15 PM
7-13

rows 2 x 6
lat pull 2 x 6
rear delt 2 x 8
curls 2 x 8

just did a little work and relaxed the rest of the week.


meet 7-17

warmups
95 x warmup
135 x 5
185 x 3
225 x 1
245 x 1
added rage x
275 x 1 3-brd
315 x 1 2-brd
335 x 1

opened with 365 good lift

385 missed lift. misgrooved it

410 missed lift just couldnt lock it out



This being my first I thought it was pretty cool in general. I have only been to the arnold in the past hence that was my only witnessing of powerlifting so yesterday was a good experience. warmups felt very good my opener was super fast. my 2nd lift got misgrooved and it drifted towards my face near the lockout so they said to take it. my 3rd attempt felt really good it came down nice and exploded off the chest but I just couldnt quite lock it out. Overall I am pretty happy with the way things went down. Sure I wanted 410 and Ive hit that weight many times before but it happens. I am just taking this as a learning experience and staying positive. Now I plan on training some high boards raw for a few weeks. my lockout is the weakest part of my lift. Ill do that for a few weeks then hit some boards in the shirt and then go from there. I plan on hitting another meet in september.

rockofages
07-20-2010, 11:51 AM
Here is a video from the meet. Its my 3rd attempt.

http://www.youtube.com/watch?v=WNAjQmKQ9rk

rockofages
07-22-2010, 10:34 AM
7-21

warmups
db bench 75 3 x 10
standing db shoulder 50 3 x 8
db tri ext. 30 2 x 10
cgb 135 5 x 10
pushdowns 5 x 8


done nice and easy work yesterday. today im going to squat. i am thinking about doing a raw full meet here soon just to do it.

rockofages
07-23-2010, 04:47 PM
7-22

squat
warmups
135 x 10
185 x 5
225 x 5
275 x 2
315 x 2


Thats it. It is all I had time for. I plan on putting together a long 5/3/1 phase together 28 weeks or so? Like I said earlier I want to train for a raw full meet. Let me rephrase that, hopefullly I am going to bench september 18 at Indiana states its a UPA meet. Then I plan to do the raw thing. I am going to be squating and pulling though for the next 6 weeks in order to prepare for this meet. I am going to do some raw bench work the next couple weeks then get back into the shirt.

rockofages
07-24-2010, 10:46 PM
7-24

Tried to do some raw stuff it was awful. Ive put this behind me and I will not let this happen again.

warmups
bench
95 x 10
135 x 5
185 x 5
225 x 3
added towel
245 x 3 - comp grip
275 x 1 sloppy
275 x 1 better
285 x 0

high rack lockouts
245 x 10 - thumbs from smooth
275 x 6

t rows 3 x 6 ss w/ band pull apart 3 x 25

db curls 3 x 10



Done, it was not very good I was not pleased with myself at all. Im not totally sure what happened. Like I said earlier I put this behind me and will move on.

rockofages
07-26-2010, 05:22 PM
7-26

warmups
squat
warmups
135 x 5
185 x 5
200 x 5
230 x 5
260 x 5

deadlift
225 x 5 x 3

leg curls 3 x 10 ss w/ back ext 3 x 8


not bad at all, the weights were light. Im doing 5/3/1 %s for the squat. I wrote down a plan for the meet in september and I have numbers I want to hit each week squating and pulling. Im going to squat and pull on monday, wednesday ill do some bench accesory stuff and saturday and/or sunday do my me bench. I plan on going raw for a few weeks and then put the shirt back on.

rockofages
07-29-2010, 08:40 AM
7-29

bench
warmups
95 x 10 - all thumbs from smooth
115 x 10
135 x 10 x 3
145 x 10 x 2

db tri ext
25 x 10
30 x 8
35 x 8
40 x 8 x 5

pushdown
6 x 10-12

close grip pushups
3 x 20-12

band pull aparts 2 x 25

db curls 25 x 10 x 3

rockofages
08-02-2010, 11:52 AM
8-1

ME

warmups
bar x warmups
95 x 5
135 x 8
added double purples and 3 brd
95 x 1
135 x 1
185 x 1
210 x 1
230 x 1
250 x 1

db bench palms in

50 x 10
75 x 10 x 2

pushdown 3 x 15

monster mini pull aparts 3 x 15

mini band face pulls 2 x 15

rockofages
08-04-2010, 05:02 PM
cgb- thumbs from the smooth
warmups
185 3 x 5

pushdowns 4 x 10

db rollbacks

35 x 8
40 x 8
50 x 8 x 2

db hammer curls 4 x 8

band pull aparts ss/ face pulls 2 x 25



Been a little rough week. Sunday after training I was helping a buddy with some work for a good 6 hours most of this being in the heat. That being said I didnt do a good job of drinking water and eating needless to say monday was awful I felt terrible and therefore didnt eat much as well and did not sleep much until monday night. So I did not train monday or tuesday. Things are much better now. Today went really well.

rockofages
08-07-2010, 12:35 PM
ME

warmups
hanging blue band bench
225 x 6 - pinky on ring
315 x 6
365 x 3
385 x 3
405 x 1
415 x 1
425 x 1
445 x 1

reps
315 x 10 -thumb from smooth
315 x 10
315 x 10

db rollback
40 x 10
50 x 10
50 x 10

rockofages
08-11-2010, 05:21 PM
8-10

seated row 4 x 10
db curls 3 x 10
band pull aparts 2 x
band face pulls 2 x

8-11

cgb- thumbs from smooth
185 5 x 5
db shoulder 55 3 x 6
lateral raise 3 x 10
rear raise 5 x 10
pushdowns 5 x 10


not bad. my shirt came on monday and the sleeves are too big. i do not know what happened i gave them my measurements and its a good inch and half too big. so i will be sending it back to get them taken in. this makes it hard because now i will not be able to do the meet i wanted to in september. so i plan on training and hit up a meet late in the year.

rockofages
08-16-2010, 06:25 PM
8-14
ME

illegal wides
warmups
185 x 6
205 x 6
225 x 6
245 x 6
245 x 5
245 x 3
245 x 4

pec deck
100 x 10
110 x 10
130 x 10
130 x 10
80 x 20

mini band face pulls 3 x 10

mini band pull aparts 3 x 10

8-16

lat pull 4 x 10
db shrugs 4 x 10
band face pulls 3 x 10
band pull aparts 3 x 10
db hammer curls 5 x 8
db curls 3 x 10


not bad. the max effort training went very well my goal was 245 x 6 and go it. today wasnt bad either, on another note found someone to fix my shirt so we are having the sleeves tapered in and it should be perfect. i plan on training for the next 14 weeks raw and add the shirt once in awhile. i am in the 3rd week now of a 16 week program. ill put the shirt once in awhile to get better and then plan on hitting a meet late in the year.

rockofages
08-18-2010, 08:45 AM
8-17

seated shoulder press
95 x 6
105 x 6
115 x 6
125 x 6
135 x 4

band lateral raise 3 x 10

db lateral raise 4 x 10

rockofages
08-20-2010, 11:04 PM
became very ill today. didnt train and wont be able to tomorrow. the goal is to get back at it monday. i plan on doing some reps on the bench and get some tricep work in. then hopefully hit up me on saturday again. one day at a time.

rockofages
08-27-2010, 11:29 AM
8-23
warmups
3rd
275 x 2
275 x 2
295 x 1
245 x 6
245 x 6

db rollbacks
45 8 x 6

pushdowns
5 x 10

8-24
1 arm row 3 x 10

band pull aparts 3 x 10 ss w/ rear delt raise

band face pulls 3 x 10

db curls

8-26
lateral raise 3 x 10

band lateral raise 2 x 20

pull apart 3 x 10

barbell curls 3 x 10

rockofages
08-30-2010, 05:52 PM
8-28
ME

warmups
Floor Pess with Chains
135 x 3
155 x 1
185 x 1
205 x 1
225 x 1
245 x 1
245 x 1

3 brd-thumbs from smooth

185 x 5
205 x 5
225 x 5
275 x 5

pec deck
100 x 10 110 x 10 130 x 10 140 x 8 80 x 15

pushdowns 5 x 10

8-30

row 3 x 10
band pull apart 4 x 10
face pull 4 x 10
curls 3 x 10
db curl 2 x 15

rockofages
09-02-2010, 06:53 PM
9-1

DE

warmups
9x3 135

reps-pinky on ring
185 x 15
185 x 10

shoulder 95 3 x 10

lateral raise 5 x 10

ball plank 15 sec x 3

9-2

row 3 x 8 ssw/ pull apart

db curls 3 x 10
band curls 2 x 12

rockofages
09-05-2010, 07:39 PM
9-4

ME

warmups
hanging blue bands
205 x 6
225 x 6
315 x 3
335 x 3
365 x 1
405 x 1
425 x 1
450 x 1
455 x 1(pr)

4 brd-thumbs from smooth
365 4 x 5

db rollbacks
50 3 x 8

pushdowns 2 x 15