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elilliebridge
04-12-2010, 04:04 PM
I'm proud to announce that i've officially been sponsored by atlargenutrition and i'm going to start keeping a log on here with my workouts! :omg:

Right now i'm not training for anything as i just had a competition about 16 days ago which was my first come back meet after my hamstring injury and i beat my previous total with 2,065lbs raw and got 2,072lbs raw at the meet. Right now i'm just doing light work and maintaining what i have until i start training heavy for my next cycle which is going to be at the end of May. My next cycle will be about 7-8 weeks long of pyramid training up to the meet on July 31st in Dubuque, Iowa where Stan Efferding and I plan to get on the stage together to compete! Here is my training Log from yesterdays workout which was my first squat/deadlift workout back from my meet. I will post my next workout on wednesday with my benching :thumbup:



Weighed in at 255lbs this morning

5 minutes of stretching and warming up

Squats- (with 55lb squat bar)
*Trying out knee sleves for the first time*
Bar x 20
145 x 12
235 x 8
325 x 6
415 x 3
505 x 3 (no belt)
555 x 3 (belt only)
605 x 3 (belt only)

Deadlifts-
135 x 12 (slow stiff legged)
225 x 8 (slow stiff legged)
315 x 6 (slow stiff legged)
405 x 3
505 x 2
605 x 1

Lat Pull Downs-
200 x 15
240 x 12
270 x 10
220 x 15

Decline Sit Ups-
2 sets of 20 reps

-Everything felt nice and easy today. The knee sleves felt great, knees didn't hurt at all and it helped keep them warm. It gives me that same confidence i have when i have the wraps on, just having something tight around my knee. They do not give rebound like wraps at all, but they do build up your confidence in the hole and allow you to go very deep without any knee pain. Deadlifts felt really easy too, nothing felt heavy at all today. Just getting back into the swing of things here with the squats and pulls, next week i'll go heavier on the deadlift.

ehopkins932
04-12-2010, 04:10 PM
This is awesome. I can't wait to see your training man!

Travis Bell
04-12-2010, 07:53 PM
Welcome to the team Eric! Good to see your log here.

Brian Hopper
04-12-2010, 08:04 PM
Congrats on your meet, that total is insane!!!!!

Mick Manley
04-12-2010, 08:26 PM
youre so rawsome

gatorman2k6
04-12-2010, 08:32 PM
This is awesome! I love watching your videos so being able to see how you train makes it even better!

Pete22
04-12-2010, 08:54 PM
Congrats bro, I'll be following along here.

ELmx479
04-12-2010, 08:57 PM
I am subscribed to your vids on youtube so it will be awesome to see how your training is set up. Looking forward to seeing your progress.

Detard
04-12-2010, 09:55 PM
Whats up Eric good to see you in here bro. Squats are looking real strong man.

Cmanuel
04-12-2010, 09:58 PM
It's great to have you here man. I see a guy as young and as strong as you and it really drives me to get stronger. You're one of my favorite lifters so It's really cool to have you here, sharing a journal and all.

elilliebridge
04-12-2010, 10:23 PM
Thanks guys! I'm still trying to get the hang of everything on here and getting to know the site, so i'll work on my profile at some other time. But so far i know how to post my logs and stuff on here so if you guys have any questions feel free to ask. I'm not sure if there is a way you can send me a personal message on here? But if not then feel free to just ask on here or any of my other logs and i'll respond back as soon as i can. I'll start getting some videos here soon, maybe this wednesday or this weekend i'll record some of my workout and post it up but i don't post a lot of videos when i'm on my maintanence cycle. I'm really looking foward to my next cycle, i have some big numbers on my mind that i really want to achieve and i really want to finally break 2,100+ raw at my next competition. Also i'm thinking about doing this RAW meet for cash which i believe is in september and i'm also thinking about doing RUM whenever it comes around next. As long as i can use my knee sleves then i'll do them because i really do not like going heavy on squats without having something around my knees. I know a lot of you guys can squat heavy without wearing anything on your knees but mine have taken a huge beating over the years of raw squating. I know i can get at least 50lbs out of a pair of wraps because i know how to wrap really good but those are just plans that i have after the summer is over with. As of now i'm just taking it easy and then it's time to really focus on my competition in July.

StLRPh
04-13-2010, 07:52 AM
Glad to have your log here. Crazy that a light and easy day includes a 600+ triple for squats and a 600+ deadlift single.

Are you using Rehband sleeves? Or something like a Convict?

douglasoh5
04-13-2010, 08:01 AM
Good to have you on here. I hear another BIG company has just picked you up to!!!

Joe Black
04-13-2010, 09:38 AM
Welcome to the forums Eric and great to have you on board Team AtLarge!

Lones Green
04-13-2010, 11:48 AM
Glad to have you here buddy, look forward to reading your log.

Brian C
04-13-2010, 04:04 PM
What a great addition to the WBB community! Congrats Eric on your sponsorship and look forward to reading your log.

vdizenzo
04-13-2010, 07:25 PM
Excellent to have you here. You have done some very impressive lifting. I can't wait to see what you do next. Good luck.

mikesbench
04-13-2010, 08:00 PM
Eric, great news about being sponsored, congrats. Looking forward to seeing your training on here, it's lways great seeing you lift.

BodyByGamma
04-13-2010, 08:21 PM
Congrats! I follow you on youtube, good to see what your training is like. Keep on Smashing!

Bergs
04-13-2010, 09:10 PM
Grats on getting sponsored and good job at your last meet. I may just have to travel over to Dubuque this summer to check out that meet. It's always fun to watch you lift (and Stan too!).

I remember the first meet I saw you at, you were like... 15 and almost beat me, haha.

Matt Pipe
04-14-2010, 03:51 PM
Great total mate, that was a good interview you did not so long ago too. Enjoy the cruising while it lasts!

sbirgel
04-14-2010, 06:41 PM
amazing stats to have at 20 years old man can't wait to see the rest of your workouts! congrats on becoming part of atlarge!

elilliebridge
04-17-2010, 05:12 PM
**(missed my workout on Friday, so I did my Fridays workout at the end which is the upright rows and curls)**

-Weighed in at 255lbs this morning

-5 minutes of warming up and stretching

Light Squats (with 55lb squat bar)
Bar x 20
145 x 12
235 x 8
325 x 6
415 x 3
505 x 3

Speed Pulls
135 x 10 (stiff legged, slow and controlled reps)
225 x 10 (stiff legged, slow and controlled reps)
315 x 4
405 x 3
505 x 2
605 x 1 (belt)
655 x 1 (belt)
705 x 1 (belt)

Bent Rows
335 x 15
315 x 15

Upright Rows
115 x 12
135 x 12
155 x 10
115 x 15

Standing Dumbell curls (slow and controlled reps, no swinging)
60ís x 10
50ís x 10
40ís x 12
30ís x 15

Light Leg press (slow reps, going as far down until it hits the bottom)
500 x 10
600 x 10
700 x 10

Decline Sit ups
2 sets of 20

-Everything felt nice and easy today. Hadnít gone over 700 on deadlifts since my competition so i decided to go a little heaiver today on the pulls. Right now Iím just doing lighter training until I start my heavy training cycle in about 4 weeks for my competition in July. I did upright rows and curls today because I missed my workout on Friday so I decided to add it in at the end of this workout. I always do light leg presses on my deadlift days at the end of my workout, which was today, and I always do light squats before my deadlifts up to about 500ish for a few reps just to get a good pump and warm everything up. Thanks for reading my log and watching my video, again if anyone has any questions feel free to ask or E-Mail me at elilliebridge@yahoo.com, Thanks!

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elilliebridge
04-17-2010, 05:13 PM
I don't know why the video didn't show up, just go here then --> http://www.youtube.com/watch?v=Y37znjS_Vvc

StLRPh
04-17-2010, 05:24 PM
http://www.youtube.com/watch?v=Y37znjS_Vvc

Here ya go. 700+ for a speed pull :omg:

ELmx479
04-17-2010, 06:42 PM
Nice session man, your a freakin animal!! Solid DL form also.

Travis Bell
04-17-2010, 06:52 PM
Nice work Eric!

I moved your second thread over to your regular log just to keep things organized. Most of us just "reply" our new workouts into the same log so it's easier to keep track of stuff (both for yourself and readers)

elilliebridge
04-17-2010, 10:44 PM
Thanks Travis! I'm still trying to figure out how everything works on here, so next time i post up my log, just do it on this thread here?

Brian Hopper
04-18-2010, 07:01 AM
http://www.youtube.com/watch?v=Y37znjS_Vvc

Here ya go. 700+ for a speed pull :omg:

Nice lifting Eric!!!!!!

gatorman2k6
04-18-2010, 09:57 AM
Awesome work Eric! Keep the videos coming because they are great motivation. Keep up the awesome work representing the young guys out there!

Ryan Celli
04-18-2010, 11:27 AM
Hey Eric, we never meet. I wanted to welcome you and congratulate you on you ALN sponsorship. I can't say enough about Daniel and Chris and their products, they are the best. Without their supplements, support, and them, I wouldn't be where I'm at in my powerlifting career today.

Welcome to the team. Maybe we will meet at RUM someday.
Ryan Celli

AdrianLarsen
04-21-2010, 09:57 PM
Welcome to the team bro

elilliebridge
04-23-2010, 01:27 PM
Light Bench workout from wednesday (4-21-10)

Weighed in at 255lbs

Switched things up a little bit and warmed up with a band on each side, doubled around for extra tension

bar w/ band x 25
135 w/ band x 15
185 w/ band x 12
225 w/ band x 10
275 x 8
315 x 4
365 x 3
405 x 1
425 x 1

Close grips (hands all the way in the middle where the nurling ends, with thumbs tucked back)
225 x 15 x 2 (very slow and controlled reps and squeeze at the top to work the triceps extra hard)

Dumbell pec flys
70's x 10
60's x 15
50's x 15
40's x 15

Tricep Cable Push Downs
3 sets total 10 reps, 12 reps, 15 reps (start at heavy weight, come down in weight for the next couple sets)

Decline sit ups
2 sets of 20 reps

Right pec has been feeling a little weird lately. So i'm just going lighter and taking things easy, don't want to tare anything or strain anything so i'm just doing lighter work to get some good pumps going and to let everything rest up and heal for when i start training heavy in 4 weeks for my next meet.

elilliebridge
04-28-2010, 02:40 PM
Squat workout from saturday 4-24-10

Light squats (no belt, w/ 55lb squat bar)

bar x 15
145 x 12
235 x 8
325 x 5
425 x 3
525 x 3

Deadlifts
135 x 10 (stiff legged, slow reps to stretch hamstring)
225 x 10 (stiff legged, slow reps to stretch hamstring)
315 x 4
415 x 3
525 x 1
625 x 1
675 x 1
725 x 1

Bent rows
350 x 15
315 x 20

Upright rows
135 x 12 x 2
115 x 15 x 2

Light Leg press (all the way down until it hits the bottom)
550 x 10
650 x 10
750 x 10

Decline sit ups
2 sets of 20

Everything felt very good and not that heavy. Overall had a great workout and just trying to maintain my strength for now until i start my heavy training cycle in about 4 weeks.

elilliebridge
04-28-2010, 02:41 PM
video of my workout
http://www.youtube.com/watch?v=sLlVw5IrR5Y

Detard
04-28-2010, 04:37 PM
Good **** in here dude. Looking forward to following that heavy cycle in a few weeks

elilliebridge
04-30-2010, 11:06 AM
Good **** in here dude. Looking forward to following that heavy cycle in a few weeks

Thanks! I need to write out my cycle soon and have everything planned on what i want to do in training because it's coming up quick. I only have about 3 weeks left of my maintanence training and then i'll start hitting it hard again.

elilliebridge
04-30-2010, 11:11 AM
Bench Workout from Wednesday (4-28-10)

weighed in at 257lbs

5 minutes of stretching and warming up

Bench (regular grip)
bar x 50
bar w/ double looped band x 20
135 w/ double looped band x 15
185 w/ double looped band x 12
225 w/ double looped band x 10
275 x 6
315 x 4
365 x 3
405 x 3
440 x 3

Inclines (high incline)
135 x 15
225 x 12
275 x 10

Close grips (pinkys on the inside of nurling)
275 x 15
225 x 15

Dumbell Pec Flys
70's x 10
50's x 12
40's x 15

Tricep Cable Push Downs
3 sets of 10 (slow reps, squeeze hard at the bottom and hold for a second)

Decline sit ups
2 sets of 20

robrob210
04-30-2010, 01:43 PM
Awesome log. I've been subbed to your youtube vids for a while.

What are you planning to hit for your next meet?

elilliebridge
05-06-2010, 10:45 AM
Awesome log. I've been subbed to your youtube vids for a while.

What are you planning to hit for your next meet?

Thanks! I have some numbers i'd like to get. Last cycle i went real heavy and hit PR's in the gym, with singles but this cycle around i'm not going to do that, i'm going to save the near limit lifts for the meet.

Squat i'm shooting for 830-840 in belt and wraps, Bench anywhere from 520ish-540 with a pause, i really don't know how i'll feel on bench after squating so somewhere between there, and deadlift i'm going for 804, it'll be my first meet and first time pulling 800+ since my injury in december. So we'll see! 2,100 should happen this meet for sure

elilliebridge
05-06-2010, 10:52 AM
Leg & back workout (did this workout on 5-2-10)

Weighed in at 256lbs

Squats (55lb squat bar)
bar x 15
145 x 12
235 x 8
325 x 5
425 x 3
525 x 2
605 x 2 (belt and wraps)
655 x 2 (belt and wraps)
705 x 4 (belt and wraps)

Light deadlifts
135 x 10
225 x 8
315 x 4
405 x 2
505 x 1

Leg extensions
4 sets of 12

Lat pull downs
4 sets, reps (15, 12, 10, 15) drop weight on last set

Decline sit ups
2 sets of 20

Everything felt pretty good for this workout. I hadn't gone over 600 on the squat since my competition in March, was pretty much just trying to maintain my strength but i felt good after my set with 655 so i figured i'd see how 700+ felt and test where my strength is at and so far for being on my PCT for 3 1/2 weeks my squat strength is pretty close to where it was before my competition so i was happy with that. I start training for my competition on May 30th, so i'll be posting a lot more videos and workouts once i start that cycle, right now i'm just trying to maintain my weight and strength.

SilverBKGorilla
05-08-2010, 09:48 AM
Eric, could you tell us newbies on how to structure a routine - using your methods (weekly progressive overload).

From what I understand, you alternate between heavy squatting/light pulling, heavy pulling/light squatting.

Do you just add 10 lbs every other week til you reach your goal for the meet? For bench, do you just add 5 lbs every week til you work your way up to your desired number?

Do you feel like this is something a beginner could use with success? Would you do anything differently for someone who wasn't planning on competing for a few years?

Hope you don't mind all the questions man. Thanks.

elilliebridge
05-14-2010, 12:09 AM
Eric, could you tell us newbies on how to structure a routine - using your methods (weekly progressive overload).

From what I understand, you alternate between heavy squatting/light pulling, heavy pulling/light squatting.

Do you just add 10 lbs every other week til you reach your goal for the meet? For bench, do you just add 5 lbs every week til you work your way up to your desired number?

Do you feel like this is something a beginner could use with success? Would you do anything differently for someone who wasn't planning on competing for a few years?

Hope you don't mind all the questions man. Thanks.

Well, if you are just starting out, you can squat & deadlift every week, it's not really going to matter at that point. When i first started lifting, i squated and deadlifted in the same week for a good 4 years until i finally decided to alternate them. The only reason why i started to alternate them was because my strength was climbing fast and i couldn't recover fast enough. So once i started alternating squats and deadlifts every week, the recovery was a lot better. Doing any type of pyramid training is going to get you big gains. How do i know? Because that's exactly how i train. All of my "heavy training" is done for a competition. When i'm not training for a competition, i just try to maintain my strength and body weight. There is absolutely no way anyone can stay peaked for a long period of time. You will hit your big PR's probably a couple weeks out from a meet and during the meet, but after that your strength will start to slowly decline, if you do it right, because the goal is to be peaked 100% by your meet. At least that's how it is for raw lifters. The numbers i have done, i cannot do when i'm not training for a competition. I usually lose at least 5% off of all of my lifts, probably closer to 10% on my bench because i refuse to go near limit when i'm not training for a meet. If you want to structure an easy program, don't do more than what is needed. Don't bench twice a week because it's not nessessary. Pick out 3 days of the week that you know you will be able to lift on no matter what, and make those your primary days that you will lift on every week. Something like Mon, Wed, Fri or Tues, Thurs, Sat would be a pretty good set up, especially for the 3 powerlifts. First you need to get your form down. That is the most important thing. It doesn't matter how much you can lift, if you have horrible form going into the sport, it's most likely not going to get much better unless you work on it. Once you've learned how to do the form on all the lfits, you need to know where your strength is at, so do a test to see where your strength is at on your lifts. Do a 1 rep max or do a set with a weight that you're comfortable with and see how many times you can do it until you fail, preferebly a weight that you think you could do somewhere between 8-10 reps. Now on the deadlift that's going to be a lot different depending on if you do touch n go reps or if you're doing dead stop reps. Once you've done that, then you can start to put together a routine for yourself and start pyramiding up to a number you would like to achieve within your limits. That's exactly what i've done since i started lifting at 13 years old. I don't need to do the rep set or 1 rep max to see where my strength is at. I go off of my best PR's from my previous competition and i try to shoot for 15-25lbs more on each of my lifts. Every cycle is going to be different and one of the lifts you might make bigger gains in than the others, it just depends on you.

elilliebridge
05-14-2010, 12:21 PM
Bench workout (5-13-10)

Weighed in at 257lbs in the morning

5 minutes of stretching

Bench Press (Narrow grips, pinkys an inch inside the rings)
bar x 50
bar x 25 w/ band
135 x 15 w/ band
185 x 12 w/ band
225 x 10 w/ band
275 x 6
315 x 4
365 x 3
405 x 1
440 x 1

Close grips (hands about 8-10 inchs apart from eachother in the middle)
335 x 10 (best i've ever done, felt easy)
225 x 25 (another personal best, felt easy)

Dumbell pec flys
60's x 12
50's x 15
40's x 15

Tricep cable push downs
4 sets total, reps (10,10,12,15)

Decline sit ups
2 sets of 20 reps

Haven't posted up in a little while, haven't really gone heavy or anything in the past week so my workouts were just very light training because i wasn't feeling too great. This workout was decent, the 2nd half of my workout felt a lot better once i did the close grips. Right now i'm not trying to go too heavy on the bench, for my workout sets i'm staying between 405-455 for the most part every week. I've really been pushing the close grips hard and have been making some good progress on those. I start my heavy training cycle on May 30th, which will be a deadlift workout and i'll be keeping track and recording every workout from that point foward until my compitition.

SilverBKGorilla
05-14-2010, 02:04 PM
Well, if you are just starting out, you can squat & deadlift every week, it's not really going to matter at that point. When i first started lifting, i squated and deadlifted in the same week for a good 4 years until i finally decided to alternate them. The only reason why i started to alternate them was because my strength was climbing fast and i couldn't recover fast enough. So once i started alternating squats and deadlifts every week, the recovery was a lot better. Doing any type of pyramid training is going to get you big gains. How do i know? Because that's exactly how i train. All of my "heavy training" is done for a competition. When i'm not training for a competition, i just try to maintain my strength and body weight. There is absolutely no way anyone can stay peaked for a long period of time. You will hit your big PR's probably a couple weeks out from a meet and during the meet, but after that your strength will start to slowly decline, if you do it right, because the goal is to be peaked 100% by your meet. At least that's how it is for raw lifters. The numbers i have done, i cannot do when i'm not training for a competition. I usually lose at least 5% off of all of my lifts, probably closer to 10% on my bench because i refuse to go near limit when i'm not training for a meet. If you want to structure an easy program, don't do more than what is needed. Don't bench twice a week because it's not nessessary. Pick out 3 days of the week that you know you will be able to lift on no matter what, and make those your primary days that you will lift on every week. Something like Mon, Wed, Fri or Tues, Thurs, Sat would be a pretty good set up, especially for the 3 powerlifts. First you need to get your form down. That is the most important thing. It doesn't matter how much you can lift, if you have horrible form going into the sport, it's most likely not going to get much better unless you work on it. Once you've learned how to do the form on all the lfits, you need to know where your strength is at, so do a test to see where your strength is at on your lifts. Do a 1 rep max or do a set with a weight that you're comfortable with and see how many times you can do it until you fail, preferebly a weight that you think you could do somewhere between 8-10 reps. Now on the deadlift that's going to be a lot different depending on if you do touch n go reps or if you're doing dead stop reps. Once you've done that, then you can start to put together a routine for yourself and start pyramiding up to a number you would like to achieve within your limits. That's exactly what i've done since i started lifting at 13 years old. I don't need to do the rep set or 1 rep max to see where my strength is at. I go off of my best PR's from my previous competition and i try to shoot for 15-25lbs more on each of my lifts. Every cycle is going to be different and one of the lifts you might make bigger gains in than the others, it just depends on you.

Perfect. Thank you so much.

I totally plan to train the way you mentioned.

Thanks for all the help Eric. Much appreciated.

chris mason
05-14-2010, 05:38 PM
I love that fact that Eric is here and keeping this log. He is truly a phenom putting up numbers that smoke just about anyone in the world, and he is young as heck! I look forward to Eric being the strongest raw lifter in the world sometime in the near future.

Coke
05-16-2010, 08:59 AM
You are indeed a phenomenal lifter Eric, what you are doing is amazing!

mastermonster
05-16-2010, 08:51 PM
Glad to see you logging your training here Eric! Great stuff!!!

Buddy McKee

elilliebridge
05-23-2010, 09:38 PM
Here is the video of stan and i lifting from today!
http://www.youtube.com/watch?v=uM6sI0-_DY8

Mattbell97
05-24-2010, 07:46 PM
GREAT LIFTING ERIC!

However I must ask you a very dumb question. What song is playing while you are squating 755lbs in the video? I cant find it for the life of me.

elilliebridge
09-13-2010, 02:16 PM
Accessory work training from today (mondays are my lighter accessory work days)

Weighed in at 262lbs

Pre workout: 2 1/2 scoops of results with 8 ounces of water

Upright rows: (bring bar up to at least eye level to really get a good squeeze and pump at the top)
bar x 20
75 x 15
85 x 15
95 x 15
105 x 15
115 x 15

Preacher curls: (w/ a curl bar)
75 x 15
95 x 15
115 x 15

Preacher curls: (w/ a dumbell)
40 x 15 (each arm)
35 x 15 (each arm)

Standing Strict curls: (w/ dumbells)
30's x 10 x 3

Ab work:
Leg raises, 2 sets of 20

Post workout: 2 scoops of opticen and 2 scoops of nitrean with 16 ounces of milk and 1 banana mixed in blender

elilliebridge
09-15-2010, 08:53 PM
Bench workout from today, 9-15-10

Started my new bench cycle today for my meet on October 30th.

Weighed in today at 262lbs

Pre workout: Results, 2 1/2 scoops with 8 ounces of water


Bench: regular grip (ring fingers on rings)

bar x 50
135 x 20
185 x 12
225 x 10 (first rep paused)
275 x 6 (first rep paused)
315 x 4 (first rep paused)
350 x 1 (paused)
380 x 1 (paused)
405 x 1 (paused) - first time i've taken 405 to my chest since my injury 10 weeks ago and all felt very easy.

backdown sets
350 x 10 (stopped at 10, had more in me)
325 x 10 (close grip, stopped at 10, had more in me)

Inclines (light)
135 x 15
185 x 12
235 x 10

Dumbell pec flys (light)
50's x 12
40's x 15
30's x 20

Tricep push downs
3 sets of 10-15 (heavy)

Decline sit ups
2 sets of 20 reps

Post workout: 2 scoops of opticen and 2 scoops of nitrean with 16 ounces of water.

ELmx479
09-16-2010, 08:36 AM
Awesome training, your squat form is solid as hell even at the heaviest weight.

elilliebridge
09-16-2010, 06:12 PM
Awesome training, your squat form is solid as hell even at the heaviest weight.

Thanks man! It has taken me many years of hard training to finally get down my form on all my lifts to where it feels comfortable for me and to where my form doesn't break down with the heavier weights, like near limit or maximum lifts. I am training for a push/pull meet on october 30th, i will be uploading videos weekly and updating my log each workout so be sure to check them out!

elilliebridge
09-16-2010, 06:16 PM
Accessory work day (heavier day of accessory work)

Weighed 265lbs today

pre workout- 2 1/2 scoops of results with 8 ounces of water


Upright Rows:
bar x 20
95 x 15
115 x 15
135 x 12
155 x 10 (PR)
115 x 15

Preacher Curls: (w/ curl bar)
95 x 12
115 x 12
135 x 12

Preacher Curls: (w/ dumbells)
40's x 15 (each arm)
35's x 15 (each arm)

Standing strict curls (3-5 sec hold at the top)
25's x 10
20's x 10

Front lateral raises:
30's x 15
40's x 12

Leg raises:
2 sets of 20

Post workout: 2 scoops of Opticen, 2 scoops of Nitrean, 1 banana, 16 ounces of milk in blender.

elilliebridge
09-21-2010, 11:05 AM
Accessory work day (lighter day) 9-20-10

Weighed in at 269lbs

Pre workout: 2 1/2 scoops of results with 8 ounces of water


Upright rows:
bar x 20
75 x 15
95 x 15
115 x 15
135 x 15
105 x 20

Preacher curls: (w/ curl bar)
80 x 15
100 x 15
120 x 15

Preacher curls: (w/ dumbells)
40 x 12 (each arm)
35 x 15 (each arm)

Standing Strict curls: (w/ dumbells, 3-5 sec hold at the top)
25x10x2

Leg raises
2 sets of 20

Post workout: 2 scoops of opticen and 2 scoops of nitrean with 1 banana and 16 ounces of milk in blender.

Pete22
09-21-2010, 11:57 AM
Great work Eric. What are you lookin' to hit on the 30th? 800+ pull again?

elilliebridge
09-22-2010, 10:08 PM
Great work Eric. What are you lookin' to hit on the 30th? 800+ pull again?

Thanks! and yes it's only a push/pull meet but this meet will be my first time trying 800 again on the deadlift since i tore my hamstring back in december and it will be my first time trying 500 on the bench since i tore my pec almost 3 months ago. So i believe the meet will be in kilos, so my top numbers i'm shooting for are 501 and 804 raw, so far training is going great, those numbers seem well within my reach by october 30th! I will keep posting my training and videos on here to keep everyone updated.

elilliebridge
09-22-2010, 10:15 PM
Bench training 9-22-10

Weighed in at 270lbs

Pre workout: 2 1/2 scoops of results with 8 ounces of water

Bench: (competition grip, ring fingers on rings)
bar x 50
135 x 20
185 x 12
225 x 10
275 x 6 (first rep paused)
325 x 4 (first rep paused)
375 x 1 (paused)
405 x 1 (paused)
420 x 1 (paused)

470 x 5 (3 boards, stopped at 5 had more in me)

375 x 10 (competition grip, stopped at 10)
350 x 10 (close grip, 2 inches inside the rings, stopped at 10)

Everything felt great on the benching. This was my 2nd training week for the competition, have 4 more weeks left of benching! So far everything is feeling great and it's been 11 weeks since my pec tare. Finally starting to feel 100% with benching again.

Dumbell inclines
80x12x2

Dumbell pec flys
50 x 15
40 x 15

Tricep cable push downs
3 sets total, reps go 8,10,12, starting at heaviest weight first, dropping weight each set and adding 2 more reps.

Front lateral raises
40's x 12
30's x 15

Decline sit ups
2 sets of 15

Post workout: 2 scoops of opticen and 2 scoops of nitrean with 16 ounces of water.

ELmx479
09-22-2010, 10:31 PM
Huge bench session! What are your goals in terms of body weight for the future? Opticen + Nitrean = One damn good shake!

elilliebridge
09-23-2010, 06:20 PM
Huge bench session! What are your goals in terms of body weight for the future? Opticen + Nitrean = One damn good shake!

Well i usually hover around 270ish when i'm peaking for a competition but this cycle around i want to be around 275. I have been competing in the 275 weight class for over a year but have never actually weighed that much. So as far as my body weight goes, i plan on competing in the 275 weight class for a very long time and just filling out at this body weight. If i just so happen to go a little past 275 then that will be okay with me because cutting a few pounds isn't a huge deal when the time comes to weigh in for a meet, but this is a very comfortable body weight for me. I feel my strongest and look my best weighing between 265-270 so i think bulking up to 275 is the limit for awhile. And yes, nitrean and opticen shakes are the best!!

elilliebridge
09-23-2010, 06:24 PM
Accessory work day (heavier day) 9-23-10

Weighed in at 269lbs

Pre workout: 2 1/2 scoops of results with 8 ounces of water


Upright rows
bar x 20
95 x 15
115 x 15
135 x 12
160 x 10 (PR)
135 x 15

Preacher curls (w/ curl bar)
100 x 10
120 x 10
140 x 12

Preacher curls (w/ dumbells)
45 x 12 (each arm)
40 x 12 (each arm)

Standing strict dumbell curls (3-5 second hold at the top, 2 seconds on the way down)
30 x 10
25 x 10

Leg raises
2 sets of 20

Post workout: 2 scoops of nitrean and 2 scoops of opticen with 16 ounces of milk and 1 banana in blender.

elilliebridge
09-26-2010, 04:54 PM
Heavy Deadlift day (9-26-10)

Weighed in at 268lbs (down a couple pounds from earlier this week)

Pre workout: 2 1/2 scoops of results with 8 ounces of water

Light squats: w/ squat bar (just to warm up my hips and get some blood moving)
bar x 15
145 x 10
235 x 10
325 x 5

Deadlifts:
135 x 5
225 x 5
315 x 4
405 x 3
505 x 2
605 x 2 (belt only)
655 x 1 (belt only)
705 x 1 (belt only)
750 x 1 (belt only)

Bent rows: (no belt, no straps, all full reps)
335 x 15
315 x 20

Leg extensions
4 sets of 15 reps total, going heavier on each set from sets 1-3 and then going lighter on 4th set.

Decline sit ups
2 sets of 15

-Everything felt nice and easy today. This is my 2nd deadlift training session for my meet on october 30th, have 2 more deadlift workouts left until the meet!

Post workout: 2 scoops of nitrean and 2 scoops of opticen with 16 ounces of water


http://www.youtube.com/watch?v=_Zu8DoayUoQ

elilliebridge
10-03-2010, 05:01 PM
Deadlift training 10-3-10

Have been sick for the past couple of days so i just went into the gym to feel things out.

Pre workout: 2 1/2 scoops of results with 8 ounces of water


Light squats:
bar x 15
145 x 10
235 x 10
325 x 5


Deadlifts
135 x 5
225 x 5
315 x 3
405 x 2
505 x 2
605 x 2
675 x 1
725 x 1

-Stopped after this, wasn't feeling very good and was feeling light headed so i decided to stop and call it a day. I'll come back stronger next workout.

elilliebridge
10-07-2010, 01:06 AM
Heavy bench workout 10-6-10

Pre workout: 2 1/2 scoops of results with 8 ounces of water

Bench:
bar x 50
135 x 20
185 x 12
225 x 10
275 x 6 (first rep paused)
315 x 4 (first rep paused)
365 x 2 (first rep paused)
405 x 1 (paused)
425 x 1 (paused)
440 x 1 (paused)

-Everything felt nice and easy with the pauses, it was the heaviest i've gone on bench since my pec tare

Board work: (narrow gripped)
475 x 2 (3 boards)
500 x 2 (3 boards)

365 x 11 (drop set, narrow gripped, stopped at 11 reps)

Dumbell pec flys:
60's x 12
50's x 12
40's x 15

Tricep cable push downs:
3 sets of 12

Decline sit ups:
2 sets of 15 reps


Post workout: 2 scoops of nitrean and 2 scoops of opticen with 16 ounces of water


http://www.youtube.com/watch?v=lwo1uP29Yg8

elilliebridge
10-07-2010, 05:59 PM
Accessory workout day 10-7-10

Weighed in at 269lbs

Pre workout: 2 1/2 scoops of results with 8 ounces of water

Leg extensions:
3 sets of 15 reps

Leg curls:
3 sets of 15 reps

Upright rows:
bar x 20
95 x 15
115 x 15
135 x 12
155 x 12
115 x 15

Preacher curls: (w/ curl bar)
100 x 10
125 x 10
140 x 10

Dumbell preacher curls:
45 x 12
35 x 15

Front lateral raises:
30's x 15 x 2

Leg raises:
2 sets of 20

Post workout: 2 scoops of nitrean and 2 scoops of opticen with 16 ounces of water

xolix
10-08-2010, 02:23 PM
hey eric , how is the groundstrukture of your program ? specally for benching ... every week working up to a max by form , boardwork for 3-5 reps and a backdownset ? thats all ,or is there a planed progress by percents for example ?

have you ever tried westside-barbell ?

awesom raw lifting man !!!

elilliebridge
10-11-2010, 08:58 AM
hey eric , how is the groundstrukture of your program ? specally for benching ... every week working up to a max by form , boardwork for 3-5 reps and a backdownset ? thats all ,or is there a planed progress by percents for example ?

have you ever tried westside-barbell ?

awesom raw lifting man !!!


It really all depends.. if i'm not training for a meet the numbers don't matter to me, i just go by how i feel, so if i feel good i'll do more on those days and on the days i'm not feeling so great then i'll just back off and go lighter. but no i've never tried anyone elses training programs, i just go off of what my dad has taught me, i don't pay attention to anyone else's training routines because what i've done so far has worked good for me. but training for a meet i basically just try to peak within 6-8 weeks and the 6th or 8th week will be the week of the meet. i don't go off of percents or anything like that, i just start at a certain weight and do pauses every single week up to a meet and add 15 or 20lbs each week to my top set of pauses. every week i'm always doing 3 pauses just like you would in a meet, if you look at any of my bench videos, it's always 3 heavy singles. then after this i will usually do some heavy board work for 2 sets of doubles or triples and maybe a backdown set if i'm feeling good. after this i'll do regular inclines or dumbell inclines, dumbell pec flys, tricep cable push downs and ab work. that's what my typical training day on bench looks like training for a meet.

elilliebridge
10-11-2010, 09:03 AM
Squat workout 10-10-10

Pre workout: 2 1/2 scoops of results with 8 ounces of water

Squats: w/ squat bar
bar x 15
145 x 10
235 x 8
325 x 6
425 x 3
505 x 3 (belt only)
605 x 3 (belt and light wrap)

-stopped there because i didn't have any spotters and i haven't gone over 500 on squat in over a month because i've been taking it easy on squats for my push/pull meet but everything felt very easy and light, definitely had way more in me in this workout.

Bent rows:
135 x 20
185 x 15
225 x 15
275 x 15
315 x 15

Leg extensions:
3 sets of 15 reps

Ab work:
Decline sit ups
3 sets of 10 with 20lb medicine ball

Post workout: 2 scoops of nitrean and 2 scoops of opticen with 16 ounces of water

Tom Mutaffis
10-11-2010, 09:09 AM
Great training Eric, looks like you bounced back quickly from the injuries.

Good luck with your meet at the end of the month!

Coke
10-11-2010, 10:13 AM
605 squats is my ultimate goal, u doing triples with 'em out of the blue and after a break is astounding.

cttballer23
10-11-2010, 07:37 PM
Eric, Great Lifts Man!
Ive been following your log for the past couple weeks and it looks you like you switch week to week with heavy squats and heavy deadlifts, have you always followed this routine or have you done both heavy and squats and deadlifts in the same week? And when peaking are you using any percentages based off your max or are you just going more by how you feel based on the week? Thanks man I will be following along, good luck in your meet coming up.

elilliebridge
10-12-2010, 01:19 PM
Eric, Great Lifts Man!
Ive been following your log for the past couple weeks and it looks you like you switch week to week with heavy squats and heavy deadlifts, have you always followed this routine or have you done both heavy and squats and deadlifts in the same week? And when peaking are you using any percentages based off your max or are you just going more by how you feel based on the week? Thanks man I will be following along, good luck in your meet coming up.


When i started out lifting, i would say for about the first 3 1/2 to 4 years I always deadlifted on thursdays, benched on saturdays and squated on sundays, so i was doing every single lift once a week. After awhile my squats and deadlifts just hit a wall and they weren't going anywhere so i decided to switch them up, that way i could hit them harder more often and have more time to recover. So for the past 3 years or so, i've been doing them every other week and they've worked out great for me, my lifts have shot up a lot and they started to within the first month of me switching them up. And when peaking for a meet i just go off of numbers, I'm not really familiar with how to use percentages or any of that stuff so i just keep it pretty simple.... i basically try to PR on every lift...whether it be 20 pounds or 5 pounds, a PR is a PR... so each cycle i'm trying to hit a new PR on each lift. So i back track from the meet about 6 to 8 weeks out, and by the final weeks, my goal is to be stronger than i was last cycle. I have had injuries which have set me back quite a bit...but for instance i'm doing my deadlift cycle now, i started out at hitting 730 for a single...then 2 weeks later i did 750 for a single... now i'm going to try 785 this weekend and then 2 weeks from this weekend will be my meet where i will try 804... so each week i'm making pretty consistant jumps even though i've already done all these numbers before.. but my goal is to PR at the end which will be the day of the meet.

elilliebridge
10-14-2010, 06:34 PM
Bench training 10-13-10

Pre workout: 2 1/2 scoops of results with 8 ounces of water

Bench:
bar x 50
135 x 20
185 x 15
225 x 10
275 x 6 (first rep paused)
315 x 4 (first rep paused)
365 x 2 (first rep paused)
405 x 1 (paused)

-Stopped benching after this because my pecs just didn't feel healed from last weeks workout and the weights were moving slower than normal so i figured i'd just stop and save it for next week, no point in risking injury.

Dumbell pec flys:
70's x 10
60's x 12
50's x 15

Tricep cable push downs:
4 sets total, heavy to light
(6 reps, 8 reps, 10 reps, 12 reps)

Decline sit ups: w/ 20lb medicine ball
3 sets of 10 reps

Post workout: 2 scoops of nitrean and 2 scoops of opticen w/ 16 ounces of water.






Accessory day workout: 10-14-10

weighed in at 271

Pre workout: 2 1/2 scoops of results with 8 ounces of water


Leg extensions:
3 sets of 15 reps (each set add more weight)


Upright rows:
bar x 20
95 x 15
115 x 15
135 x 15
155 x 12
120 x 15

Preacher curls: w/ curl bar
95 x 10
115 x 10
135 x 15

Standing strict dumbell curls: (3 second hold at the top)
35's x 8
25's x 10
(arms were too pumped couldn't do anymore sets)

Front lateral dumbell raises:
35's x 12 x 2

Post workout: 2 scoops of nitrean and 2 scoops of opticen with 16 ounces of milk

elilliebridge
10-16-2010, 02:55 PM
Heavy deadlift training 10-16-10

Pre workout: 2 1/2 scoops of results with 8 ounces of water

*This is my last heavy training day on deadlifts before my meet in 2 weeks*

Deadlifts:
135 x 5 x 2
225 x 3 x 2
325 x 3
425 x 2
525 x 1
625 x 1 (belt only)
705 x 1 (belt only)
755 x 1 (belt only)

Deadlifts felt pretty good today, locksout felt a lot stronger than my floor speed did, was having a little issues with coming foward off the floor, but both of the lifts felt good and strong. 705 & 755 are my planned opener and 2nd attempt at the meet.


Bent rows:
325 x 15 x 2
235 x 20

Leg extensions:
3 sets of 15 reps (add weight each set)

Decline sit ups:
2 sets of 15 reps

Post workout: 2 scoops of nitrean and 2 scoops of opticen with 1 banana and 16 ounces of milk in blender.


http://www.youtube.com/watch?v=__3e6cgV128

Lewy23
10-20-2010, 06:31 PM
Hey Eric,

I am a huge fan, bro! Lookin strong! Good Luck at your push/pull! I have a push/pull in Dec...I cant wait!

I noticed that you are a pretty lean lifter, but maintain a bodyweight around 270lbs or so. What is your diet like? I also want to remain somewhat lean without the big belly, but def want to take alot of calories in to gain proper weight. Any tips on diets?

elilliebridge
10-20-2010, 11:35 PM
Hey Eric,

I am a huge fan, bro! Lookin strong! Good Luck at your push/pull! I have a push/pull in Dec...I cant wait!

I noticed that you are a pretty lean lifter, but maintain a bodyweight around 270lbs or so. What is your diet like? I also want to remain somewhat lean without the big belly, but def want to take alot of calories in to gain proper weight. Any tips on diets?

Thanks man!! Honestly, i've always just been naturally lean... it's very hard for me to keep my weight up around 270ish.. i have to eat a lot and not miss any protein shakes throughout the day. I am usually in the lower 270's when i'm peaking for a meet... when i'm on my down time i will flucuate anywhere between 258-262lbs usually, that's just where my body weight stands when i'm not training very hard or heavy. As far as the foods i eat... i like to eat a lot of lean chicken breasts... i will buy bags of chicken breats and i will just boil them. Now they will be very dry so the best thing to eat them with is just some bbq sauce to help get it down easier LOL. I will also buy turkey and chicken lunch meat, all lean meats and make sandwiches. I definitely noticed a difference when i started eating those more often. For snacks i like eating protein bars or granola bars or peanuts. I also drink a ton of water and powerade!

elilliebridge
10-20-2010, 11:45 PM
Accessory workout day 10-18-10

Weighed in at 270lbs

Pre workout: 2 1/2 scoops of results with 8 ounces of water

Leg extensions:
3 sets of 15 reps (add more weight each set)

Reverese leg curls:
3 sets of 15 reps (add more weight each set)

Calv raises:
3 sets of 15 reps (add more weight each set)

Upright rows:
bar x 20
75 x 15
95 x 15
115 x 15
140 x 15
115 x 20

Preacher curls w/ curl bar:
80 x 15
100 x 15
120 x 15

Dumbell preacher curls:
45's x 12
35's x 15

Leg raises:
2 sets of 15

Post workout: 2 scoops of nitrean and 2 scoops of opticen with 16 ounces of water





Heavy bench workout, 10-20-10

Weighed in at 270lbs

Pre workout: 2 1/2 scoops of results with 8 ounces of water

Bench:
bar x 50
135 x 15
185 x 12
225 x 10 (first rep paused)
275 x 5 (first rep paused)
315 x 3 (first rep paused)
365 x 1 (paused)
405 x 1 (paused)
440 x 1 (paused)
470 x 1 (pased)

505 x 1 - 2 boards

-Bench felt great! This is my final bench workout before my push/pull meet in 10 days. 440lbs is my planned opener for the meet, and my planned 2nd attempt will be around 470lbs. I took the 505 to a 2 board just to feel out the weight and to work my triceps hard and it felt very good.

Dumbell bench press:
-slow reps, about a 2-3 second count on the way down for each rep.
100's x 15
80's x 15

Dumbell pec flys:
60's x 15
50's x 15

Tricep cable push downs:
3 sets total of 10 reps, 12 reps, 15 reps (drop weight each set)

Decline sit ups:
2 sets of 10 reps with 20lb medicine ball


Post workout: 2 scoops of nitrean and 2 scoops of opticen with 16 ounces of water.


http://www.youtube.com/watch?v=w8Iy6-3zvtA

elilliebridge
10-26-2010, 03:05 PM
I've been resting since last week, so i will not have any training updates until after my competition this saturday. Wish me luck!!!!

elilliebridge
10-30-2010, 06:08 PM
http://www.youtube.com/watch?v=FxOCRFhtsxs

JoeyV
11-04-2010, 12:10 PM
Congratz on the push/pull meet Eric!

elilliebridge
11-07-2010, 04:44 PM
Sorry i haven't posted anything on here lately, been taking off time since my meet and i got really sick after my meet and have been trying to recover from that, i've lost about 8 pounds since then and today i finally started feeling better so i decided to squat, still not sure yet if i'm going to do this meet in december, but i'll have to see how training goes the next couple weeks. here's just what i did for today to get back into it after being sick.

Squats: w/ squat bar
bar x 12
145 x 10
235 x 8
325 x 5
415 x 3
505 x 2 belt only
605 x 1 belt only

Lat pull downs:
3 sets of 15, 12 and 10 reps, added 40lbs each set

Decline sit ups
2 sets of 15 reps

Called it a day after this, body felt very weak and fatigued.. hopefully next week will be a lot better, getting sick SUCKS!!!!!!

elilliebridge
11-11-2010, 11:34 AM
bench day 11-10-10

weighed in at 265lbs (gained back a few pounds after losing a lot from being sick)

pre workout: 2 1/2 scoops of results with 8 ounces of water

Bench:
bar x 50
135 x 20
185 x 12
225 x 10
275 x 6 (first rep paused)
315 x 3 (first rep paused)
365 x 2 (first rep paused)
405 x 1 (paused)
455 x 1 (paused)

Board work
475 x 1 - 1 board (paused)
500 x 1 - 2 board (paused)
525 x 1 - 3 board (paused)
550 x 3 - 4 boards (touch n go)

Dumbell pec flys
70's x 12
60's x 12
50's x 15

Tricep cable push downs
3 sets of 10, 12, 15 reps (deload weight each set)

Decline sit ups
2 sets of 15 reps

Post workout: 2 scoops of nitrean and 2 scoops of opticen with 16 ounces of water

JohnMack
11-12-2010, 08:43 PM
Insane lifting Eric. Will be following this log for sure!

cttballer23
11-17-2010, 09:15 PM
Eric what does your training look like when you are not peaking for a meet? Do you just back off heavier weights and do more rep work? Great job at the meet.

elilliebridge
11-18-2010, 12:54 AM
Eric what does your training look like when you are not peaking for a meet? Do you just back off heavier weights and do more rep work? Great job at the meet.

It honestly all depends.... if i'm not training for a meet and don't have any meets planned for a few months, then i will basically just go by how i feel. The exercises in each workout are still the same, just my weights and reps will usually change. I like to train a lot of heavy board work all the time on benching... it really works well for me. I don't ever do reps on the deadlifts, i only pull singles on my big sets so if i'm feeling good i'll usually pull in the lower 700's every few weeks just to keep my form and feel some heavy weight. As for squats i will usually just back off and go very light...sets of like 3-5 reps and no where near the weights that i usually hit when i'm trying to peak for a meet. I like letting my joints and everything take a nice break because when i'm peaking for a meet, i know my body goes through hell every single week, and by the time i do a meet and it's over with, i can feel my body is very beat up and needs a break.

elilliebridge
11-18-2010, 12:59 AM
Heavy bench workout on 11-17-10

Weighed in at 267lbs today

Pre workout: 2 1/2 scoops of results with 8 ounces of water

Bench:
bar x 30
135 x 15
185 x 12
225 x 10 (first rep paused)
275 x 6 (first rep paused)
315 x 4 (first rep paused)
365 x 2 (first rep paused)
405 x 1 - paused
440 x 1 - paused
475 x 1 - paused

Board work
500 x 1 - 1 board
525 x 1 - 2 board
550 x 3 - 3 board (PR for me, was my last set so i went all out to see what i could do and was feeling good tonight)

Dumbell pec flys
70's x 10
60's x 12
50's x 15

Tricep cable push downs
3 sets of 10, 12 and 15 reps each, decreasing the weight each set

Post workout: 2 scoops of nitrean and 2 scoops of opticen with 16 ounces of water


http://www.youtube.com/watch?v=bbBgBzt7qi8

elilliebridge
11-19-2010, 02:59 PM
Back/Arm training on 11-18-10

Weighed in at 266lbs

Pre workout- 2 1/2 scoops of results with 8 ounces of water

Upright rows:
bar x 20
95 x 15
115 x 12
130 x 12
145 x 12
100 x 20

Preacher curls w/ curl bar:
75 x 10
100 x 10
125 x 10

Preacher curls w/ dumbells:
35's x 15 full slow reps + 7 half reps after to failure

25's x 15 full slow reps + 12 half reps after to failure

Decline sit ups w/ 15lb medicine ball:
2 sets of 15

Post workout: 2 scoops of nitrean and 2 scoops of opticen with 16 ounces of milk

elilliebridge
11-20-2010, 01:57 PM
light squat and deadlift day 11-20-10

weighed in at 265lbs

pre workout: 2 1/2 scoops of results with 8 ounces of water

Light squats: w/ squat bar, no belt
bar x 15
145 x 10
235 x 8
325 x 5
425 x 3
515 x 3

Speed deadlifts:
145 x 5
235 x 5
325 x 3
415 x 2
505 x 2
605 x 2 (belt only)
655 x 1 (belt only)
705 x 1 (belt only)

Bent rows: no hook grip, no straps
325 x 15
285 x 15
235 x 20


Post workout: 2 scoops of nitrean & 2 scoops of opticen with 16 ounces of water


http://www.youtube.com/watch?v=Po3ZzN7f_dQ

PLjaysmith
11-20-2010, 06:07 PM
nice job eric, apoligise for my ignorance, posted on your facebook a while ago asking if you kept a training log, had no idea you were on here

keep up the good work i will sure as hell be following

elilliebridge
11-25-2010, 02:11 PM
nice job eric, apoligise for my ignorance, posted on your facebook a while ago asking if you kept a training log, had no idea you were on here

keep up the good work i will sure as hell be following


No problem man it wasn't ignorant at all! I should probably post this more on my facebook, i have posted before that i kept a training long on this website, and for those people that know i'm sponsored by AtLarge i figured would know that this site is a huge part of AtLarge Nutrition. I sometimes forget to post my accessory workout days but i always post my bench, squat and deadlift workouts which to me, i think are the most important!

elilliebridge
11-25-2010, 02:22 PM
Accessory workout day 11-24-10

Weighed in at 265lbs

Pre workout: 2 1/2 scoops of results with 8 ounces of water

Upright rows:
bar x 20
95 x 15
115 x 10
135 x 10
155 x 12
115 x 20

Preacher curls w/ curl bar: (with a close grip in the middle, no cheat curls)
90 x 10
110 x 10
130 x 10

Preacher curls w/ dumbells:
35 x 15 full reps, 5 half reps immdiately after
25 x 15 full reps, 10 half reps immdiately after

-If any of you guys wonder why i do half reps right after, this REALLY pumps and focuses strictly on the bicep. I will do 15 reps full range with normally a 2 second count on the way down and squeeze at the top, after doing those full 15 reps, doing the half reps really helps work the biceps hard because at 15 reps i'm already feeling pretty fatigued. I've already noticed a huge difference in size and strength with doing these. They work much better with dumbells.

Leg raises:
2 sets of 15

Post workout: 2 scoops of opticen and 2 scoops of nitrean with 16 ounces of milk.





Bench workout 11-25-10

Weighed in at 265lbs

Bench:
bar x 30
135 x 15
185 x 12
225 x 10
275 x 5 (first rep pause)
315 x 4 (first rep pause)
365 x 2 (first rep pause)
405 x 1 (first rep pause)

-stopped at 405, didn't feel 100% recovered from my last heavy bench workout last week so i decided to stop there and save it for next week.

Dumbell pec flys:
60's x 10
50's x 15
40's x 20
30's x 20

Tricep cable push downs:
3 sets of 10 reps, 12 reps, 15 reps (decrease weight each set)

Tricep kick backs:
2 sets of 15

Decline sit ups:
2 sets of 15

Post workout: 2 scoops of opticen and 2 scoops of nitrean with 16 ounces of water

elilliebridge
11-27-2010, 02:54 PM
Squat day 11-27-10

Weighed in at 265lbs

Pre workout: 2 1/2 scoops of results with 8 ounces of water

Squats: w/ 55lb squat bar and 5lb collars
bar x 12
155 x 10
245 x 8
335 x 5
425 x 3
515 x 3
605 x 3 (belt & wraps)
655 x 3 (belt & wraps)
705 x 1 (belt & wraps)

-Haven't squated over 600 in over 2 months and was only doing singles and doubles to try and let my body heal and rest up. Just getting back into the swing of things and getting back into the heavier sets. Next squat workout i will most likely be doing some reps with 705 and see how things are feeling. I'll post a video of my next squat workout.

Deadlifts (light & w/ a double over hand hook grip)
145 x 5
235 x 5
325 x 3
415 x 3
505 x 2

Bent rows: (double over hand and no straps)
350 x 15
285 x 20

Ab work:
2 sets of 15 with leg raises

Post Workout: 2 scoops of nitrean and 2 scoops of opticen with 16 ounces of water

elilliebridge
12-02-2010, 12:33 PM
Heavy bench day 12-1-10

Weighed in at 265lbs

Pre workout: 2 1/2 scoops of results with 8 ounces of water

Bench:
bar x 30
135 x 15
185 x 12
225 x 10
275 x 5
315 x 4 (first rep paused)
365 x 2 (first rep paused)
405 x 1 (paused)
455 x 1 (paused)
500 x 1 - 1 board (paused)
525 x 2 - 2 board

Dumbell pec flys
70's x 12
60's x 12
50's x 15

Tricep push downs
3 sets of 10,12, and 15 reps, decrease weight each set

Tricep kick backs
2 sets of 15 reps

Decline sit ups
2 sets of 15

Post workout: 2 scoops of opticen and 2 scoops of nitrean with 16 ounces of water

elilliebridge
12-05-2010, 10:25 PM
Deadlift day 12-5-10

Weighed in at 263lbs

Pre workout: 2 1/2 scoops of results with 8 ounces of water

Light squats: (no belt) w/ 55lb squat bar
bar x 15
145 x 10
235 x 8
325 x 5
425 x 3
525 x 3


Deadlifts:
135 x 5
225 x 5
315 x 3
405 x 2
505 x 2
605 x 1 (belt only)
655 x 1 (belt only)
705 x 1 (belt only)
750 x 1 (belt only)


Bent rows:
350 x 15
315 x 15


Decline sit ups:
2 sets of 15

Post workout: 2 scoops of nitrean and 2 scoops of opticen with 16 ounces of water & 1 banana


http://www.youtube.com/watch?v=YyH3M2ClLmw

elilliebridge
12-12-2010, 07:50 PM
Light bench workout 12-8-10

Weighed in at 262lbs

Pre workout: 2 1/2 scoops of results with 8 ounces of water

Bench: (narrow grip, 1 inch- 1 1/2 inches inside the rings)

bar x 30
135 x 20
185 x 15
225 x 12
275 x 6
315 x 4
365 x 2
385 x 2
405 x 2

Incline bench: (first time doing these since i tore my pec back in the summer)
135 x 15
225 x 10
255 x 8
285 x 6

-My inclines consist of 3 sets, reps are 10, 8, 6

Close grips: (middle finger on the nurling in the middle where it starts)
315 x 10
225 x 17

Dumbell pec flys:
3 sets of 12

Tricep push downs:
3 sets of 10

Decline sit ups:
2 sets of 15




Accessory work day: 12-9-10

Weighed in at 262lbs

Pre workout: 2 1/2 scoops of results with 8 ounces of water

Upright rows:
bar x 20
95 x 15
125 x 10
145 x 10
165 x 10
140 x 15

Preacher curls: w/ curl bar
100 x 10
120 x 10
140 x 10

Dumbell preacher curls:
2 sets of 15 reps

Leg raises: w/ medicine ball
2 sets of 15



Heavy squat day 12-11-10

Weighed in at 261lbs

pre workout: 2 1/2 scoops of results with 8 ounces of water

Squats: w/ 55lb squat bar and 2.5kg collars
bar x 15
155 x 10
245 x 8
335 x 5
425 x 3
525 x 2
605 x 1 (belt and wraps)
655 x 1 (belt and wraps)
705 x 2 (belt and wraps)

-Was feeling pretty tired and exhausted on this day so i decided to skip all of my accessory work and call it a day and rest up.

elilliebridge
12-16-2010, 04:59 PM
Heavy bench day (12-15-10)

Weighed in at 262lbs


Bench:
bar x 50
135 x 20
185 x 12
225 x 10
275 x 6 (first rep paused)
315 x 4 (first rep paused)
365 x 2 (first rep paused)
405 x 2 (first rep paused)
435 x 2 (first rep paused)
465 x 1 (paused)

500 x 2 - 2 boards
530 x 2 - 3 boards

Dumbell pec flys- using fat gripz
60's x 12
50's x 15
40's x 15

Tricep cable push downs
3 sets of 12 reps

Decline sit ups
2 sets of 15

Post workout: 2 scoops of nitrean and 2 scoops of opticen with 16 ounces of water

elilliebridge
12-23-2010, 02:15 AM
Light bench day 12-23-10

Weighed in at 262lbs

Bench: (narrow grip, a couple inches inside the rings)
bar x 30
135 x 20
185 x 12
225 x 10
275 x 5
315 x 3
365 x 3
385 x 3
405 x 3

Incline bench:
235 x 10
265 x 8
300 x 6

Close grips: (middle fingers on the part where nurling starts in the middle)
325 x 10
235 x 15

Dumbell pec flys:
70's x 10
60's x 12
40's x 20

Tricep push downs:
4 sets of 8, 10, 12, 15 reps (drop weight each set)

Decline sit ups:
2 sets of 15 reps

Post workout: 2 scoops of nitrean and 2 scoops of opticen with 16 ounces of water

elilliebridge
12-30-2010, 02:03 AM
Heavy Bench Day 12-29-10

Weighed in at 262lbs

Bench (close grips)
bar x 30
135 x 20
185 x 12
225 x 10
275 x 5
315 x 4
365 x 2
405 x 2
435 x 1
470 x 1 (PR)

Board work w/ narrow grip
505 x 1 - 2 boards
550 x 1 - 3 boards

Dumbell pec flys
70's x 12
60's x 15
50's x 15

Tricep push downs
3 sets of 10, 12 and 15 reps, dropping weight each set

Decline sit ups with 20lb medicine ball
2 sets of 15

Post workout: 2 scoops of nitrean and 2 scoops of opticen with 16 ounces of water


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

pricedtosell
12-30-2010, 06:23 PM
Just wanted to say I really enjoy your training videos. You seem to be very consistent (right word?), you're always using good form and keeping the weights controlled well. It's really impressive.

elilliebridge
01-02-2011, 04:59 PM
Just wanted to say I really enjoy your training videos. You seem to be very consistent (right word?), you're always using good form and keeping the weights controlled well. It's really impressive.

Thank you, I really appreciate that! I'm very fortunate to have my dad and brother to lift with and help with my training, my dad has taught me just about everything I know when it comes to lifting.

elilliebridge
01-02-2011, 05:03 PM
1-2-11

Weighed in at 265lbs

First workout of the new year!

Squats: (light w/ squat bar)
bar x 15
145 x 10
235 x 5

Deadlifts:
135 x 5
225 x 5
315 x 3
405 x 2
505 x 1
585 x 1 - belt only from here on down
650 x 1
705 x 1
755 x 1
815 x 1 - New PR!

Bent rows: double over hand grip, no straps
405 x 10
315 x 20

Decline sit ups: w/ 20lb medicine ball
2 sets of 15

Post workout: 2 scoops of nitrean and 2 scoops of opticen with 16 ounces of water


http://www.youtube.com/watch?v=Lrzio5Lf19g

Coke
01-02-2011, 08:37 PM
Major props with the awesome 815 deads Eric!!

Mugen46
01-07-2011, 03:24 PM
Hey eric. Your a big bencher, just wondering if you ever have elbow pain and if so, how do you deal with it?

elilliebridge
01-09-2011, 05:40 PM
Major props with the awesome 815 deads Eric!!

Thanks I appreciate it!!

elilliebridge
01-09-2011, 05:46 PM
Hey eric. Your a big bencher, just wondering if you ever have elbow pain and if so, how do you deal with it?

Honestly i've never had elbow pain before, i've only gotten shoulder pain, but that's when I used to bench a little wider. I brought my grip in to ring fingers on the rings over a year ago, I used to bench index finger and middle finger on the rings, but then I started to notice that my triceps were the strongest point in my bench, so I feel a lot stronger with a closer grip.

However, my dad had elbow pain for a very long time, him and I have both hit 550 raw touch n go for our best gym PR's.... and about a year and a half ago, he tore his tricep tendon off the bone and tore his tricep in a couple different spots and had to get surgery on it. He had elbow pain for a very long time and never knew what it was... and one day when he was benching heavy, it just let go ... not trying to scare you or anything, but when it comes to joint pain, I think it should be taken very seriously because you never know what could happen or what it might be. He rehabbed it and got his bench back over 500 in less than a year, and he hasn't had any pain in his elbow at all ever since he got the surgery.

Maybe you should try getting some elbow sleves? I've heard from a few different guys that they help a lot... not like a knee wrap, but they help to keep your elbows warm and take the pain away when benching.

elilliebridge
01-09-2011, 05:51 PM
Heavy squats 1-9-11

*Been resting up all week from my heavy pulls i did last sunday*

Weighed in at 265lbs

Squats- (w/ 55lb squat bar)
bar x 15
145 x 10
235 x 8
325 x 5
415 x 3
505 x 2- belt
605 x 1- belt
675 x 5- belt & wraps

-Squats felt pretty good today, haven't gone heavy with reps in months, so considering i haven't really been training squats that hard, it felt good. Getting ready for my training cycle next month.

Leg extensions-
3 sets of 15 reps

Lat pull downs-
3 sets of 15, 12, 10 reps

Decline sit ups-
2 sets of 15 reps

Post workout: 2 scoops of nitrean and 2 scoops of opticen with 16 ounces of water


http://www.youtube.com/watch?v=U96OnlNgvno

elilliebridge
01-13-2011, 01:46 AM
Heavy bench 1-12-11

Weighed in at 265lbs

Pre workout: 2 1/2 scoops of results with 8 ounces of water

Bench: (up to 225 was regular grip to warm up pecs, everything after was close grips)
bar x 50
135 x 15
185 x 12
225 x 10
275 x 5
315 x 4
365 x 2
405 x 2
455 x 1
500 x 1 - PR!!

Backdown set - 315 x 17, PR with close grips

Dumbell pec flys:
70's x 12
60's x 15
40's x 20

Tricep cable push downs
3 sets of 15 reps (1 minute rest between each set)

Decline sit ups
2 sets of 20 reps

Post workout: 2 scoops of opticen and 2 scoops of nitrean with 16 ounces of water


http://www.youtube.com/watch?v=RnI30U7UVsU

ELmx479
01-13-2011, 06:38 AM
Squats and bench look solid man. You got some brutal tricep power.

Brian Hopper
01-13-2011, 07:47 AM
Good job on the PR's Eric!!!!

smallwoodjt
01-14-2011, 05:03 PM
Great job on the PR's Eric, you are truly an inspiration man! Keep up the great work!

pricedtosell
01-14-2011, 10:44 PM
Was that your brother in the black shirt? He kind've looks like Ricardo Arona.

elilliebridge
01-16-2011, 11:24 PM
Was that your brother in the black shirt? He kind've looks like Ricardo Arona.

Yes that's my older brother. haha i don't know who that is but i just looked up a picture and i guess they look a little similiar in the face

elilliebridge
01-17-2011, 08:58 PM
Accessory work day 1-17-11 (light day)

weighed in at 266lbs

pre workout: 2 1/2 scoops of results with 8 ounces of water

Upright rows:
bar x 20
75 x 15
95 x 15
120 x 15
145 x 15
110 x 20

Standing curls "14's" (7 full curls, 7 half curls right after) .
4 sets of 80lbs, 90lbs, 100lbs,110lbs with 1 minute of rest between each set

Dumbell preacher curls
35's x 15 + 10 half reps right after
30's x 15 + 12 half reps right after

Ab work:
2 sets of 20 leg raises

Post workout: 2 scoops of opticen and 2 scoops of nitrean with 16 ounces of milk

elilliebridge
01-20-2011, 01:15 AM
Heavy Bench Day 1-19-11

Weighed in at 265lbs in the morning

Pre workout: 2 1/2 scoops of results with 8 ounces of water

Bench:
warm ups up to 225 are regular grip
bar x 50
135 x 15
185 x 12
225 x 10
Close Grips
275 x 5
315 x 4
365 x 3
405 x 2
460 x 1
510 x 1 - PR!
Backdown set
350 x 14 - PR!

-Bench felt very good today, felt fast and strong. Going to back off for a couple weeks and go lighter to let myself heal up. Starting my training for my next meet (UPA nationals) in about 4 weeks.

Dumbell pec flys
70's x 12
60's x 15
50's x 20

Tricep cable push downs
(drop weight each set)
1st set 12 reps
2nd set 15 reps
3rd set 20 reps

Decline sit ups
2 sets of 20 reps with 20lb medicine ball

Post workout: 2 scoops of nitrean and 2 scoops of opticen with 16 ounces of water


http://www.youtube.com/watch?v=No_9-83WKao

Brian Hopper
01-20-2011, 04:07 AM
Good job on the PR's!!! How many weeks out do you start training for a meet?

elilliebridge
01-20-2011, 01:21 PM
Good job on the PR's!!! How many weeks out do you start training for a meet?

Thanks man!

I basically back track about 9 weeks because the week before the meet is a resting week, just stretching and eating that whole week before the meet. So i actually then have about 8 training weeks. 4 squat workouts, 4 deadlift workouts and 4 heavy bench workouts because i will alternate bench workouts, one heavy and one light and for squats and deadlifts i alternate them every other week. This has worked great for me and also for my dad and brother!

elilliebridge
01-22-2011, 01:42 PM
Heavy squat day 1-22-11

weighed in at 265lbs

pre workout: 2 1/2 scoops of results with 8 ounces of water

Squats (55lb squat bar w/ 5.5lb collars)
bar x 12
155 x 10
245 x 8
335 x 5
425 x 3
515 x 2
605 x 1 (belt and wraps)
655 x 1 (belt and wraps)
705 x 5 (belt and wraps) PR!!

-Hit a new PR today with reps so i was very happy with that, was feeling pretty beat up after that set so i decided to cut out my accessory work for the day.

Post workout: 2 scoops of nitrean and 2 scoops of opticen with 16 ounces of milk


http://www.youtube.com/watch?v=X2J0QBGxXNo

Kiff
01-22-2011, 02:03 PM
Nice to see some really heavy PR's flying around in here!

Brian Hopper
01-23-2011, 06:24 PM
Nice work Eric!!!

Coke
01-23-2011, 09:29 PM
All numbers are astounding man!!

elilliebridge
01-31-2011, 08:09 PM
Bench Day 1-26-11 (Light day)

Weighed in at 264lbs

Pre workout: 2 1/2 scoops of results with 8 ounces of water

Bench: (regular grip)
bar x 50
135 x 15
185 x 12
225 x 10
275 x 5 (first rep paused)
315 x 4 (first rep paused)
365 x 3 (first rep paused)
385 x 3 (first rep paused)
405 x 5 (first rep paused)

Incline bench
225 x 10
275 x 8
300 x 6

Close grips (not to failure)
315 x 10
225 x 20

Dumbell pec flys:
3 sets of 15 reps

Tricep push downs:
3 sets of 15 reps

Decline sit ups:
2 sets of 15 reps w/ 20lb medicine ball


Post workout: 2 scoops of nitrean and 2 scoops of opticen with 16 ounces of water




Deadlift day 1-29-11 (Light day)

Weighed in at 265lbs

145 x 5 x 2
235 x 5
325 x 4
425 x 3
525 x 2
625 x 1
675 x 1

- was feeling stiff and sore from squats last week so i stopped there and cut out all of my accessory work to heal up.

Post workout: 2 scoops of nitrean and 2 scoops of opticen with 16 ounces of water

Brian Hopper
01-31-2011, 08:47 PM
Nice work Eric!!!

elilliebridge
02-03-2011, 11:01 AM
Nice work Eric!!!

Thanks!! Right now i'm just training lighter and trying to let my joints and everything rest and heal up because I start my heavy training for my competition in april in about 2 weeks, so gotta make sure the body is ready for this intense training coming up!!

elilliebridge
02-03-2011, 11:03 AM
Light bench workout 2-3-11

Weighed in at 264lbs

Pre workout: 2 1/2 scoops of results with 8 ounces of water


Bench: (up to 225 regular grip, everything after is close grip)
bar x 50
135 x 15
185 x 12
225 x 10
275 x 5
315 x 4
365 x 3
405 x 3

Dumbell pec flys
65's x 15
55's x 15
45's x 20

Skull crushers w/ curl bar (going behind the head)
75 x 12
100 x 12
120 x 12

Leg raises
2 sets of 20 reps

Post workout: 2 scoops of nitrean and 2 scoops of opticen with 16 ounces of water.

johnst_nhb
02-03-2011, 02:32 PM
Eric,

First things first. You are by far, my favorite lifter. I am amazed at your strength and even more so by your technique. I continue to wait for new vids from you, as I have learned a lot for my own training by watching you. Keep it up, I hope to see you lift in "real life" one day...

Ok, so my question: I am a mid-40s non-competitive lifter who lifts just because I love it. Even though I have not competed yet, but I do have a goal to do so soon. My question is when you are mapping out your warmup sets, do you wing it or do you have a plan or rule for the warm up? I struggle with this because I am unsure if I am doing too much, too little or making the right jumps. How would you recommend a 500lb deadlifter warm up?

I may do something like this:

135x6
225x3
275x3
315x3
365x1
405x1
455x1
500x1

Any tips on this or are there any general rules you use in determining warm up progression?

Thanks a ton!

p.s. if it inappropriate for me to ask this in your thread, sorry! Let me know...

elilliebridge
02-05-2011, 03:33 PM
Eric,

First things first. You are by far, my favorite lifter. I am amazed at your strength and even more so by your technique. I continue to wait for new vids from you, as I have learned a lot for my own training by watching you. Keep it up, I hope to see you lift in "real life" one day...

Ok, so my question: I am a mid-40s non-competitive lifter who lifts just because I love it. Even though I have not competed yet, but I do have a goal to do so soon. My question is when you are mapping out your warmup sets, do you wing it or do you have a plan or rule for the warm up? I struggle with this because I am unsure if I am doing too much, too little or making the right jumps. How would you recommend a 500lb deadlifter warm up?

I may do something like this:

135x6
225x3
275x3
315x3
365x1
405x1
455x1
500x1

Any tips on this or are there any general rules you use in determining warm up progression?

Thanks a ton!

p.s. if it inappropriate for me to ask this in your thread, sorry! Let me know...


Thank you I really appreciate that!! It's taken me so many years to learn what forms work good for my body structure and I think just in this past year i've learned so much about my body, especially when to train harder and do bigger lifts, and when to back off and deload for a few weeks. It just takes a lot of time and practice to figure out what works best for you.

When i warm up on deadlifts, this is what mine looks like
135 x 5
225 x 5
315 x 4
405 x 3
505 x 2

Then usually EVERYTHING after 500 is all singles, I will sometimes pull 605 for a double since that's always my next warm up jump, but usually just all singles, just trying to get my form down perfect and get my butt down to drive harder off the floor with my legs and not let myself get pitched foward.

So yes what you posted looks pretty good, if you need the extra warm up with 365 in the middle then i would stick with that, but otherwise if you were to approach a new max i think you should cut out the 275 warm up, you honestly don't need it... i would say do something like this

135 x 8
225 x 4
315 x 2
405 x 1
455 x 1
500 x 1

But again, if you feel like you need those extra warm ups, then definitely do that... when i bench i always do plate/quarter flips up to 405, i don't like doing plate jumps on the bench, I like taking the time to warm up and feel the inbetween sets so that i know for sure that everything is feeling good and that i'll be okay to approach a heavy weight for the day. If something doesn't feel right or feel good on a lighter set, then obviously it's not going to feel any better putting more weight on the bar, so you just have to go by how you feel and listen to your body.

elilliebridge
02-05-2011, 03:37 PM
Light squat day 2-5-11

Weighed in at 263lbs

Pre workout: 2 1/2 scoops of results with 8 ounces of water


Squats: (w/ 55lb squat bar & 5lb collars, bar weight =65lbs)

bar x 15
155 x 10
245 x 8
335 x 5
425 x 5
525 x 5
565 x 3 (belt only)
605 x 3 (belt only)
335 x 10 x 2 - all reps paused at the bottom

Lat pull downs:
3 sets of 15 reps (add weight each set)

Leg raises:
2 sets of 20

Post workout: 2 scoops of nitrean and 2 scoops of opticen with 16 ounces of water.

elilliebridge
02-10-2011, 11:25 AM
Heavy bench workout 2-9-11

Weighed in at 262lbs

Pre workout: 2 1/2 scoops of results w/ 8 ounces of water

Bench: (competition thumbless grip, ring fingers on rings, thumbs tucked back, trying new grip)

bar x 50
135 x 15
185 x 12
225 x 12
275 x 6 (first rep paused)
315 x 4 (first rep paused)
365 x 2 (first rep paused)
405 x 1 (paused)
430 x 1 (paused)
455 x 1 (paused)

475 x 3 - 2 boards
500 x 3 - 3 boards

-Started to get back into some heavy benching and pauses, getting prepped up for my training cycle starting next week and just wanted to work on form and feeling out some weight. Haven't gone above 405 on bench in over 3 weeks and everything still felt really good and strong.

Dumbell pec flys:
70's x 10
60's x 15
50's x 20

Tricep cable pushdowns:3 sets of 10, 12, 15 reps, decreasing weight each set

Decline sit ups: w/ holding 20lb medicine ball under chin
2 sets of 15 reps

Post workout: 2 scoops of nitrean and 2 scoops of opticen w/ 16 ounces of water

elilliebridge
02-12-2011, 02:46 PM
Deadlift day 2-12-11

Weighed in at 262lbs


Deadlifts:
145 x 5 x 2
235 x 5
325 x 4
425 x 3
525 x 2
635 x 1
705 x 1 (belt only, felt easy)

Bent rows:
325 x 20
285 x 20
235 x 20

Leg raises:
2 sets of 20 reps


Post workout: 2 scoops of nitrean and 2 scoops of opticen with 15 ounces of water

Kiff
02-12-2011, 04:14 PM
705 feeling easy has to be good :)

elilliebridge
02-17-2011, 09:11 PM
Light bench workout 2-16-11

weighed in at 262lbs


Pre workout: 2 1/2 scoops of results with 8 ounces of water

Bench: (close grips)
bar x 50
135 x 15
185 x 12
225 x 10
275 x 10
315 x 10
225 x 25

Dumbell pec flys:
60's x 15
50's x 15

Tricep cable push downs:
3 sets of 15 reps

Decline sit ups: w/ 20lb medicine ball
2 sets of 15 reps

Post workout: 2 scoops of nitrean and 2 scoops of opticen with 15 ounces of water


Everything felt nice and light today, decided to start doing light bench every other week, so next week i start my heavy bench training for the meet.

elilliebridge
02-19-2011, 02:28 PM
Squat day 2-19-11

weighed in at 261lbs

Pre workout: 2 1/2 scoops of results with 8 ounces of water


Squats: w/ 55lb squat bar & 5lb collars

bar x 15
155 x 10
245 x 8
335 x 5
425 x 3
525 x 3
605 x 3 - belt & wraps
655 x 3 - belt & wraps
705 x 3 - belt & wraps

drop sets all paused squats no belt
355 x 10
335 x 10

-called it a day after this, was feeling pretty beat up after all those sets. first training day on squats for my meet in april

elilliebridge
03-02-2011, 11:54 PM
Heavy bench day 3-2-11

First heavy bench day for my training cycle... UPA nationals in 6 weeks

Bench:
bar x 50
135 x 15
185 x 12
225 x 10
275 x 6 (first rep paused)
315 x 4 (first rep paused)
365 x 3 (first rep paused)
405 x 1- paused
440 x 1- paused
475 x 1- paused

500 x 3 - 2 boards
525 x 5 - 3 board (PR)

Dumbell pec flys:
55's x 15
50's x 15
45's x 15

Tricep extensions w/ curl bar
3 sets of 12 reps

Leg raises
2 sets of 20 reps

Post workout: 2 scoops of nitrean and 2 scoops of opticen with 15 ounces of water


http://www.youtube.com/watch?v=pIs8NQ9kBpM

frankf79
03-07-2011, 08:23 AM
Deadlift day 2-12-11

Weighed in at 262lbs


Deadlifts:
145 x 5 x 2
235 x 5
325 x 4
425 x 3
525 x 2
635 x 1
705 x 1 (belt only, felt easy)

Bent rows:
325 x 20
285 x 20
235 x 20

Leg raises:
2 sets of 20 reps


Post workout: 2 scoops of nitrean and 2 scoops of opticen with 15 ounces of water

Eric,

You are Definitely strong in the 3 main lifts to say the least. What is also impressive, is the heavy Bent over rows you do on deadlift day. Are these performed in the upper body near parallel to the floor with a wide grip ? DO you reset between reps (ALA Pendley rows ) or do keep from touching floor ? I also noticed that you perform Upright rows on accessory day. You do not see a lot of lifters performing these any more, what is your philosophy on these ?

I am working on pushing my rows up and any advice you can give I would appreciate.

Thanks,

Frank

elilliebridge
03-19-2011, 06:24 PM
Eric,

You are Definitely strong in the 3 main lifts to say the least. What is also impressive, is the heavy Bent over rows you do on deadlift day. Are these performed in the upper body near parallel to the floor with a wide grip ? DO you reset between reps (ALA Pendley rows ) or do keep from touching floor ? I also noticed that you perform Upright rows on accessory day. You do not see a lot of lifters performing these any more, what is your philosophy on these ?

I am working on pushing my rows up and any advice you can give I would appreciate.

Thanks,

Frank


Thanks! And when i do the bent rows i'm bent over quite a bit, but the weight never comes close to touching the floor and i don't try to rest between reps, just keep banging them out. And my grip on bent rows is about the same as deadlifts, pretty narrow but i use double over hand grip (not hook grip). For the upright rows, i started doing them because i wanted bigger traps, and i also squat high bar so it feels a lot better having bigger traps to have the weight sit on...... also upright rows are by far a much better exercise for traps than shrugs, shrugs are a waste of time in my eyes lol.

elilliebridge
03-19-2011, 06:28 PM
Squat training 3-19-11

Weighed in at 270lbs

Squats (55lb bar + 5.5lb collars)
bar x 15
155 x 12
245 x 8
335 x 5
425 x 3
525 x 2
625 x 1
705 x 1
750 x 1
800 x 1


http://www.youtube.com/watch?v=jg5p8MI1KRo

Big_Byrd52
03-28-2011, 03:04 PM
Where u been?Hows ur training coming along?

JordanLentz
03-28-2011, 07:49 PM
Is the April meet your training for in Sandwich, IL?

Edit- Your videos are awesome, just curious tho.. Why do you hold your breath so long before you begin to squat?

elilliebridge
03-30-2011, 10:59 PM
Where u been?Hows ur training coming along?

Trainings been decent, haven't been going as heavy these past couple weeks, been extremely busy with school and work i haven't had a chance to make some movies of all my workouts but i got a couple here that i made recently that i'm about to upload on here.

elilliebridge
03-30-2011, 11:02 PM
Is the April meet your training for in Sandwich, IL?

Edit- Your videos are awesome, just curious tho.. Why do you hold your breath so long before you begin to squat?


Yeah the UPA nationals is in sandwich IL, that's the one i've been training for. And i don't really understand your question about holding my breath before i begin to squat? I take in a big breath before i unrack the weight, then i let it out and take an additional last breath before i start my squat so that my lungs are full of air. Just my own breathing technique i've used for a long time.

elilliebridge
03-30-2011, 11:43 PM
Trainings been decent, haven't been going as heavy these past couple weeks, been extremely busy with school and work i haven't had a chance to make some movies of all my workouts but i got a couple here that i made recently that i'm about to upload on here.

I've also tried logging onto here a couple times before and it wouldn't let me log in, and a couple times i tried posting before and when i went to submit it, it never posted what i wrote out.. it actually just did it to me again like a minute ago so i'm kinda getting annoyed with it. Not sure if it's my internet connection or the site, but my internet seems fine.

elilliebridge
03-30-2011, 11:52 PM
Deadlift day 3-26-11

Weighed in at 267lbs

Deadlifts:
145 x 5
235 x 4
325 x 3
415 x 1
505 x 1
606 x 1
705 x 1 (planned opener)
755 x 1 (planned 2nd attempt)

-Didn't do any accessory work after these pulls, wasn't feeling 100% so i decided to shut it down after that.

Post workout: 2 scoops of opticen and 2 scoops of nitrean with 15 ounces of water.


http://www.youtube.com/watch?v=1eDLhsI3U5o


Light bench day 3-30-11

Weighed in at 269lbs

Bench:
bar x 50
135 x 20
185 x 12
225 x 10
275 x 5 - first rep paused
315 x 4- first rep paused
365 x 1- paused
405 x 1- paused
315 x 22- backdown set, PR

Incline dumbell pec flys:
3 sets of 15 reps, drop 5lbs each set

Tricep cable push downs:
3 sets of 15 reps, increase weight each set

One armed reverse cable push downs:
2 sets of 15 reps

Leg raises:
2 sets of 25 reps

Post workout: 2 scoops of opticen and 2 scoops of nitrean with 15 ounces of water


http://www.youtube.com/watch?v=BCHCrYB9MKo


I'm planning on doing my opener and 2nd attempt squat this saturday to feel things out and see where my strength is at... and then next wednesday will be my last heavy bench day before the meet. I plan on also doing an opener and 2nd attempt on the bench, and doing some heavy board work after. That will end all of my heavy training for the meet. I will be sure to upload and post the videos asap afterwards!!

elilliebridge
04-02-2011, 02:50 PM
Squat training 4-2-11


Squats:
bar x 15
155 x 10
245 x 10
335 x 5
425 x 2
515 x 2
605 x 1
705 x 1
755 x 1

Light deadlifts:
225 x 5
325 x 2
425 x 2
505 x 1


http://www.youtube.com/watch?v=5iUy-4wkD_o

Coke
04-03-2011, 06:45 AM
Ever amazed with the training Eric, and you somehow managed to be even leaner after adding 10lbs over the winter which is great. Good luck at the upcoming meet!!

elilliebridge
04-17-2011, 08:52 PM
http://www.youtube.com/watch?v=40kqZjT6kTY

Brian Hopper
04-17-2011, 08:59 PM
Good job Eric!!!

elilliebridge
04-27-2011, 02:25 PM
Good job Eric!!!


Thanks!! I've taken some time off after the meet to let my body rest. Going to start training again soon and will start training for my next meet in about a month from now.

elilliebridge
04-27-2011, 10:32 PM
Bench day - 4/27/11

Weighed in at 260lbs


Bench: Narrow gripped, 2 inchs inside rings
bar x 50
135 x 15
185 x 12
225 x 10
275 x 5
315 x 5
365 x 3
385 x 3
405 x 8 (pr narrow gripped)
455 x 10 - 3 boards, PR narrow gripped

Over head presses: no leg drive
135 x 10
185 x 5
225 x 3
250 x 3
275 x 1
235 x 5

Incline dumbell pec flys:
45's x 15
50's x 15
55's x 15
40's x 20

Tricep cable push downs:
3 sets of 15 reps (increase weight each set)

Leg raises:
2 sets of 20 reps

Post workout: 2 scoops of nitrean, 2 scoops of opticen w/ 15 ounces of water.

robrob210
04-30-2011, 04:11 AM
Good job at the meet, deadlifts looked solid. I think you had a little more in you.

I've read your posts about the ph trenadrol on other forums, wondering if you could give me some advice on how to dose it? 3 caps a day for 6 weeks? Just picked up 6 bottles

elilliebridge
05-04-2011, 11:33 PM
Good job at the meet, deadlifts looked solid. I think you had a little more in you.

I've read your posts about the ph trenadrol on other forums, wondering if you could give me some advice on how to dose it? 3 caps a day for 6 weeks? Just picked up 6 bottles

WTF!!! Where did you find trenadrol at?!?! That stuff is so hard to find now.... and it's really damn expensive too. I have one bottle that i've been saving to use starting in June. It's probably one of the best pro hormones ever made. I never went beyond 3 capsules a day... but i'm sure you will be very pleased with only using 2 a day for awhile. That stuff is no joke. If you don't mind me asking, how much did you pay per bottle?

elilliebridge
05-05-2011, 12:01 AM
Heavy Bench Day 5-4-11

Weighed in at 262lbs

-Haven't done heavy reps on bench in awhile with my competition grip so decided to hit some reps today to my chest.


Bench: ring fingers on rings
bar x 50
135 x 10
185 x 10
225 x 10
275 x 5
315 x 5
365 x 5
405 x 5
455 x 3 (felt like i could have done 5, pec felt weird and tight on 3rd rep so stopped at that)

Over head presses:
135 x 10
185 x 5
225 x 5
250 x 3
275 x 3 - PR
225 x 12 - PR

Cable pec flys:
3 sets of 15 reps, 4th set dropped weight and did 20 reps

Tricep cable push downs:
3 sets of 15 reps - increase weight each set
4th set dropped weight and did 20 reps

Sit ups: on exercise ball
2 sets of 25 reps

-Post workout, 2 scoops of nitrean and 2 scoops of opticen with 15 ounces of water.



http://www.youtube.com/watch?v=3OYdqIkrRDE

robrob210
05-05-2011, 11:30 AM
WTF!!! Where did you find trenadrol at?!?! That stuff is so hard to find now.... and it's really damn expensive too. I have one bottle that i've been saving to use starting in June. It's probably one of the best pro hormones ever made. I never went beyond 3 capsules a day... but i'm sure you will be very pleased with only using 2 a day for awhile. That stuff is no joke. If you don't mind me asking, how much did you pay per bottle?

Thanks I'll start 2 a day. I found some on ebay. Never used prohormones/aas before but I've heard it's meant to be good and I thought I'd try it. It was about £45 a bottle including P+P, I think that's about 70dollars. Figured I could always sell it that price easily if I didn't like it. It's past the expiry date by a couple of months but I don't think it should make any difference. I can't wait to try it

elilliebridge
05-07-2011, 03:26 PM
Thanks I'll start 2 a day. I found some on ebay. Never used prohormones/aas before but I've heard it's meant to be good and I thought I'd try it. It was about £45 a bottle including P+P, I think that's about 70dollars. Figured I could always sell it that price easily if I didn't like it. It's past the expiry date by a couple of months but I don't think it should make any difference. I can't wait to try it


You're going to love it... it's really strong. Never got any side effects from it either... it's too bad they quit making it. I think you'll want to keep the rest of your bottles after you take your first one though haha.

elilliebridge
05-07-2011, 03:28 PM
Squat training 5-7-11

Weighed in at 262lbs

Squats:
bar x 15
155 x 10
245 x 5
335 x 5
425 x 3
525 x 2 - belt only from here on down
575 x 2
625 x 2
650 x 1
525 x 10

No accessory work today.


http://www.youtube.com/watch?v=czu21y6Awzw

elilliebridge
05-14-2011, 02:49 PM
Bench/Shoulder Training 5-11-11

Weighed in at 262lbs

Light bench: (left pec felt a little stiff and strained from going heavy the week prior to this)
bar x 50
135 x 25
185 x 25
225 x 25

- decided to just go real light and do some reps to get blow flow and let my pecs rest up and heal.

Over head push press:
135 x 5
185 x 5
225 x 3
250 x 2
275 x 1
300 x 1 - PR
315 x 1 - PR
330 x 1 - PR
275 x 6 - PR

Cable pec flys:
3 sets of 15 reps increase weight each set, 4th set dropped weight did 20 reps.

Tricep cable push downs:
3 sets of 15 reps increase weight each set, 4th set dropped weight did 20 reps.

Sit ups on exercise ball:
3 sets of 20 reps, 1 min rest beween each set.

Post workout: 2 scoops of nitrean and 2 scoops of opticen with 15 ounces of water.




http://www.youtube.com/watch?v=z0KtAXb_MBg




Deadlift/Back workout 5-14-11

Weighed in at 263lbs

*First training day on deadlifts for this cycle*

Deadlifts:
135 x 5
225 x 5
325 x 3
425 x 2
525 x 2
625 x 1
675 x 1
725 x 1

Bent rows: double over hand grip
335 x 15
315 x 20

Seated rows:
3 sets of 15 reps, increase weight each set.

Reverse Leg Cable Curls:
3 sets of 15 reps, increase weight each set.

Cable ab crunches:
4 sets of 15 reps, increase weight each set

Sit ups with exercise ball:
2 sets of 20 reps

Post workout: 2 scoops of nitrean and 2 scoops of opticen with 15 ounces of water.


http://www.youtube.com/watch?v=jwM9T3VLySE

muffinman1996
05-15-2011, 07:11 AM
Wow man, just read through the whole log and this is super inspiring, ive know who you were for a while but never knew you had a log, keep it up, Eric!

DetKimble
05-18-2011, 10:45 PM
Heavy Bench Day 5-4-11

Weighed in at 262lbs

-Haven't done heavy reps on bench in awhile with my competition grip so decided to hit some reps today to my chest.


Bench: ring fingers on rings
bar x 50
135 x 10
185 x 10
225 x 10
275 x 5
315 x 5
365 x 5
405 x 5
455 x 3 (felt like i could have done 5, pec felt weird and tight on 3rd rep so stopped at that)

]

is your competition grip ring fingers on the ring?

elilliebridge
05-25-2011, 10:10 PM
Wow man, just read through the whole log and this is super inspiring, ive know who you were for a while but never knew you had a log, keep it up, Eric!

Thanks man! I also train on mondays and thursdays which consist of upright rows (monday being lighter with more sets and reps, thursday being heavier with lower reps) and different bicep exercises and ab work. So my mondays and thursdays are pretty much traps, biceps and abs, only the reps and sets switch up a little bit. I kinda train more like a body builder outside of the squat, bench and deadlift.

elilliebridge
05-25-2011, 10:11 PM
is your competition grip ring fingers on the ring?

Yes. I've been using this grip for a long time now. I've tried them all... i did index finger on the ring for awhile a few years ago but then started getting shoulder pain so i went in to middle fingers... did that for awhile and decided to try out ring fingers on the ring, and i've been benching with that grip for a couple years now.

elilliebridge
05-25-2011, 10:23 PM
Squats 5-21-11

Weighed in at 265lbs


Squats: w/ 55lb squat bar and 2.5kg collars
bar x 15
155 x 10
245 x 6
335 x 4
425 x 3
525 x 2 - belt only
605 x 1 - belt only
655 x 1 - belt only
705 x 1 - belt only
765 x 1 - belt & wraps

-Haven't trained heavy without wraps in over a year, this was my 2nd week back into them and hit 705 which was the most i've ever done before back when i used to train without wraps. Decided to try out my old titan wraps again on my last set and i'm now going to focus on the belt & wraps again for my meet coming up in July.

Lat pull downs:
4 sets of 15 reps - increase weight each set

Reverse leg curls:
3 sets of 15 reps - increase weight each set

Ab work-
Cable crunches - 3 sets of 20 reps (increase weight each set)
Sit ups on exercise ball - 3 sets of 15 reps
Leg raises- 2 sets of 15 reps

Post workout: 2 scoops of nitrean and 2 scoops of opticen with 15 ounces of water.


http://www.youtube.com/watch?v=uz_SGMVs09E&feature=channel_video_title



Bench day - 5-25-11

Weighed in at 267lbs

-Left pec has been feeling a little strained and tight for a few weeks ever since the last time i went heavy, so i've been going light and taking it easy. Today i decided to try going a little heavy again to see how it felt and it ended up feeling good again. Here's what i did to get back into it

bar x 50
135 x 20
185 x 15
225 x 10
275 x 5
315 x 5
365 x 1 - pause
405 x 1 - 1 board, paused
430 x 1 - 1 board, paused
455 x 1 - 1 board, paused

-everything felt really easy and good, decided to stop there and save it for next week and pyramid up to my meet in July.

Over head push press:
135 x 5
185 x 5
225 x 5
255 x 5
275 x 5

Cable pec flys:
3 sets of 15 reps, increase weight each set
4th set drop weight a little, cut resting period in half and do same, 15 reps.

Tricep cable push downs:
3 sets of 15 reps, increase weight each set

Ab work:
Cable crunches: 3 sets of 15 reps (heavy, increase weight set)
Sit ups on exercise ball: 3 sets of 15 reps

Post workout: 2 scoops of nitrean and 2 scoops of opticen with 15 ounces of water.

elilliebridge
05-30-2011, 10:41 AM
Deadlift Training 5-28-11

Weighed in at 265lbs


Deadlifts:
135 x 5
225 x 5
315 x 3
405 x 2
500 x 1
600 x 1
650 x 1
700 x 1
750 x 1

Bent rows:
350 x 12
315 x 20

Lat pull downs:
3 sets of 15 reps - increase weight each set

Reverse leg curls:
3 sets of 15 reps - increase weight each set

Ab work:
cable crunches- 3 sets of 20 reps
sits up on exercise ball - 3 sets of 20 reps

Post workout: 2 scoops of nitrean and 2 scoops of maximus with 15 ounces of water


http://www.youtube.com/watch?v=5_Hp3zOSht0

elilliebridge
06-01-2011, 10:58 PM
Bench Training 6-1-11

Weighed in at 265lbs

Bench:
bar x 50
135 x 15
185 x 12
225 x 10
275 x 6
315 x 4
365 x 2 - first rep paused
405 x 1 - paused
435 x 1 - paused
465 x 1 - paused
Board Work
500 x 1 - 2 boards
530 x 2 - 2 boards

Incline pec flys:
3 sets of 15 reps, increase weight each set

Cable pec flys:
3 sets of 15 reps, increase weight each set

Tricep cable push downs:
3 sets of 15 reps, increase weight each set

Cable crunches:
4 sets of 20 reps, increase 3 sets, decrease last set

Post workout: 2 scoops of nitrean and 2 scoops of maximus with 15 ounces of water.


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

elilliebridge
06-06-2011, 08:30 PM
Squat Training 6-4-11

Weighed in at 265lbs

Squats: w/ 55lb squat bar and 2.5kg collars
bar x 15
155 x 10
245 x 5
335 x 4
425 x 3
515 x 2
605 x 1
700 x 1 - belt & wraps
750 x 4 - belt & wraps PR

Lat pull downs:
4 sets of 15 reps

Leg extensions:
4 sets of 15 reps

Ab work:
Cable crunches - 3 sets of 20 reps
Sit ups on exercise ball - 2 sets of 20 reps
Leg raises- 2 sets of 20 reps

Post workout: 2 scoops of nitrean and 2 scoops of maximus with 15 ounces of water


http://www.youtube.com/watch?v=xS3nbFNq_Lk

elilliebridge
06-11-2011, 03:42 PM
Deadlift training 6-11-11

Weighed in at 265lbs

Deadlifts:
135 x 5 x 2
225 x 4
315 x 3
405 x 2
505 x 1
605 x 1 - belt only
675 x 1 - belt only
725 x 1 - belt only
775 x 1 - belt only

Bent rows:
375 x 8
345 x 12
325 x 12

Lat pull downs:
3 sets of 15 reps

Leg extensions:
3 sets of 15 reps

Ab work:
cable crunches 3 sets of 15 reps
situps on exercise ball 2 sets of 20 reps
leg raises 2 sets of 20 reps

Post workout: 2 scoops of nitrean and 2 scoops of opticen with 15 ounces of water.


http://www.youtube.com/watch?v=jh96LSMhbAY

elilliebridge
06-18-2011, 04:18 PM
Squat Workout 6-18-11

Weighed in at 265lbs

Squats: w/ 55lb squat bar and 2.5kg collars
bar x 15
155 x 10
245 x 8
335 x 4
425 x 2
515 x 2
605 x 2
685 x 1 - belt & wraps
735 x 1 - belt & wraps
785 x 3 - belt & wraps PR

Lat pull downs:
4 sets of 15 reps

Leg extensions:
4 sets of 15 reps

Calv raises:
4 sets of 15 reps

Ab work:
weighted cable crunches: 3 sets of 15 reps
sit ups on exercise ball: 2 sets of 20 reps
leg raises: 2 sets of 20 reps

Post workout: 2 scoops of nitrean and 2 scoops of maximus with 15 ounces of water.


http://www.youtube.com/watch?v=0sy7aFKOBc8

gbake
06-21-2011, 01:16 PM
what is your diet consist of leading up to a meet ?
Squat Workout 6-18-11

Weighed in at 265lbs

Squats: w/ 55lb squat bar and 2.5kg collars
bar x 15
155 x 10
245 x 8
335 x 4
425 x 2
515 x 2
605 x 2
685 x 1 - belt & wraps
735 x 1 - belt & wraps
785 x 3 - belt & wraps PR

Lat pull downs:
4 sets of 15 reps

Leg extensions:
4 sets of 15 reps

Calv raises:
4 sets of 15 reps

Ab work:
weighted cable crunches: 3 sets of 15 reps
sit ups on exercise ball: 2 sets of 20 reps
leg raises: 2 sets of 20 reps

Post workout: 2 scoops of nitrean and 2 scoops of maximus with 15 ounces of water.


http://www.youtube.com/watch?v=0sy7aFKOBc8

elilliebridge
06-25-2011, 03:32 PM
Deadlift training 6-25-11

Weighed in at 267lbs

*Last heavy pulls before the meet in 3 weeks*

Deadlifts:
135 x 5
225 x 4
325 x 3
425 x 2
525 x 2
625 x 1
705 x 1
755 x 1
805 x 1

Bent rows:
315 x 15 x 2

Leg extensions:
3 sets of 15 reps

Calv raises:
3 sets of 15 reps

Ab work:
Cable crunches: 3 sets of 20 reps
Sit ups on exercise ball: 2 sets of 15 reps
Leg raises: 2 sets of 15 reps

Post workout: 2 scoops of nitrean and 2 scoops of maximus with 15 ounces of water.


http://www.youtube.com/watch?v=I2LGOMd22Fk

muscle_g
06-25-2011, 08:29 PM
Eric do you alternate squats and deads from week to week?

Coke
06-28-2011, 01:59 PM
Keep doing what you're doing, making a lot of people in the community proud Eric!!

twiceborn
07-21-2011, 02:43 AM
Hey Eric,

I was just wondering what made you decide to drop the light deadlifts and squats before and after your heavy work?

Awesome total at the UPA meet, that 826 was yours!

elilliebridge
08-14-2011, 06:33 PM
Hey Eric,

I was just wondering what made you decide to drop the light deadlifts and squats before and after your heavy work?

Awesome total at the UPA meet, that 826 was yours!


It didn't really help my lifts at all going light on those lifts doing one heavy and one light on the same day... i found that just doing squats only once every other week and doing deadlifts once every other week was more than enough and my gains we're much better this cycle around. So i'm definitely going to stick to that for now and see how that keeps working out for me.

elilliebridge
08-31-2011, 10:26 PM
Just wanted to update everyone that keeps track of my training log on here!

I haven't squated at all since my last competition, decided to take a break and rest on the squats for awhile to let my joints and body heal up and get prepared for my next training cycle. I start training squats light again this weekend and have a couple squat sessions to do before i start my big training cycle in the 3rd week of september for my next competition in mid november.

I did a raw bench only meet a couple weeks ago where i took first place and got 525 for a meet PR and have also been focusing a lot of my deadlift after the meet trying to get it up and pull a new PR. I got 840 all the way up to lock out and dropped it because i ripped open my hand. Here's the videos to those lifts and i hope everyone keeps track of my training for my next competition starting in a few weeks!

I'll post all of my training videos that i do week by week up until my meet on here so stay tuned!


http://www.youtube.com/watch?v=_Dd1YJtiu2E


http://www.youtube.com/watch?v=XL4EjNLJHVI

HungryBEAST
12-10-2011, 10:30 PM
Damn man Beast lifting! how old were you when you started out powerlifting? i'm 15 and i wanna start powerlifting and compete but i don't really know what type of training template i should start of with. how did you start out?