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lilsuperman
07-07-2010, 06:10 PM
I'm new here. I know Guido. I use be a strong ass 170-175Lb powerlifter and strongman...but I lost 35Lb in month...lol. Not my fault, so, I am on a mission to get back to being un-humanely strong, hit 180+ by Oct and compete in strongman asap!

Lifted today, finallly.

Deadlifts
sucked, will finish tomorrow

Military Press
I either did 5 sets of 5 or 6 sets of 5. I don't remember.

Upright Rows
2x8

DB BP
60s- 10x, 10x, 10x

Dips, Reverse grip pressdowns ss regular pressdowns, and shoulder rehab. Next week I will get back to regular routine.

lilsuperman
07-11-2010, 10:11 PM
New training routine! Should work. I'll be squatting with one of my Sgts from the prison

Mondays
1 wk- deadlift off plate (ground on weeks 5 and 10), SLDs, 18" deads sometimes, Following week- 18" deadlifts, Rack Squats, bb or db rows, 1 arm Seated rows- triple super set example: set of 10 w/ right arm, set w/ left ss 2 more times each arm=1 set, bb shrugs, neck lift

Tuesdays
Grip and abs...buying a blob

Wednesdays
Squats (back and front) Back=5x5, 5x4, 5x3, 5x2, 5x1=wk 1-5,start over on week 6 with 5x5 (weight fom 5x4, etc etc), power cleans (olympic style), leg press/power squat and GMs every other week

Thursdays
rest

Fridays
Press!!- Strict Military 5x5, 5x4, 5x3, 5x2, 5x1 or 4x1 or 3x1-depending on weight used, Incline BB or Flat BB bench, DB Push, BB Push, Dips, abs/core, and forearms

Saturdays
Bodybuilding day!- Leg press or power squat, db incline or flat, curls, pressdowns, DB rows, BB Deline (2x12), Lat Pull downs (2x12-15), leg exts and leg curls (sometimes, horrible for your knees), and more forearms. All will be a warmup set and then either a huge, long burn out set or 2 high rep sets.Body shock

Sundays
rest

Buying a blob, on power squat apparatus (leg day, not bodybuilding day) to simulate the pull start of a harness vehicle pull. If my squat plan does not pay off in 10 weeks, I will try an ed coan routine all the way thru. The triple sets in seated rows is to mock a truck pull as best I can.

lilsuperman
07-12-2010, 06:13 AM
Deadlift and Back day! Not putting the weights because...well...it's embarrassing being weak.

18" Deadlift
warmups
1x3
2x1

RSQ
3x1

BB Shrugs
275-10x,10x,10x

BB Rows
3x10

1 arm Seated Rows (1 set= 8-10r with each arm ss 6-8x ss 6-8x; mocking a truck/vehicle pull)
2 sets

Planks, GHRs, and Decline situps w/ med. ball

lilsuperman
07-15-2010, 06:53 AM
Wed. 7-14-2010

Back Squat
5x5!

FSQ
3x2

Power Squat Apparatus
3x3

calves and core

lilsuperman
07-17-2010, 11:30 AM
Upper day!

Military Strict BB Press
5 sets of 4

Push Press (BB)
2x2

DB Push Press
1x2
3x1-moved up each set

Incline BB Bench press
3 sets of 5

Dips
20x, 20x

Front and Side laterals for rehab

lilsuperman
07-18-2010, 04:12 PM
Body Shock Day

Decline BP
Leg Exts
Leg Curls
Lat Pulldown
DB Rows
Tricep Pressdowns
Cable Curls
BB Curls
Forearm Curls
Abs

lilsuperman
07-27-2010, 12:10 PM
Back day.

18" Dead, SLD, rows, abs and planks

lilsuperman
07-28-2010, 06:37 PM
Leg day

Back Squat
3x3- all deep, pretty smooth

Front Squats
3x3

GHRs and calves

lilsuperman
08-05-2010, 08:33 PM
Deadlifts
4x1

Back Squats
3x2

Overhead press
3x2

Dips and abs

lilsuperman
08-09-2010, 05:55 AM
Great workout at 3am! :twisted: Still using pussy weight, but good day. And I smashed my hand while loading 45s on the bar, oh well, it happens. Got a sweet, opened gash! 8) :twisted:

Deadlifts
3x1- all slow, but muscled my way thru. That'll help gain some strength

18" Deadlift
3x1

Military Press
couple of light sets

BB Shrugs
3x10

BB Rows
1x10
1x8
1x6

Dips
15x, 15x, 15x

Pec Deck
2x10

Curls (DB and BB)

Leg Press
multple sets of 6

lilsuperman
08-10-2010, 12:47 AM
Rack Squats
3 sets of 2

GRIP
DB Holds- 3 sets
Plate Pinch

Forearms, abs/core, and neck lift

lilsuperman
08-11-2010, 07:26 PM
Back Squat
3 sets of 1- slowly getting stronger.

Safety Bar Squat-first time doing these.
3 work sets, random reps

GMs
2x5

Push Press(BB)
3x3

Push Press (DB)
3 sets of 1

Pullups and Seated Rows

lilsuperman
08-14-2010, 09:46 AM
Olympic Cleans- complete ass to grass.
2x3
2x1
1x2

PR attempt next week already

Bench Press
1x8
3x3

Incline BB
1x6
3x3

Flat db
1x15

Neck lifts, seated curls, pressdowns

lilsuperman
08-24-2010, 03:27 PM
Last week I lifted but nothing special to post...

Deadlift day (Monday night)

Deadlift, 18" deadlift, SLD, BB Rows, BB Military, DB Shoulder press, leg press, curls, some shrugs, dips, and seated rows

lilsuperman
08-25-2010, 07:14 PM
Squats (from bottom position)
3x3 :)

Front squat
1x3
4x1

GMs, abs, and curls

lilsuperman
08-26-2010, 06:10 PM
A little over 1/2 pound of black angus beef, green beans and fruit was the meal (1,300 cals) before a push day.

Push Press
worked up to 190 for 1. Finally starting to get some strength

DB Push Press
1x2
3x1
1x3

Curls, db rows, lat pull down, abs/planks, and some shoulder raises

lilsuperman
08-31-2010, 08:27 PM
all around work out

Leg press, db incline, db curls, db shoulder press, forearm curls, tricep pressdowns, planks, bb rows, seated rows

lilsuperman
09-10-2010, 02:57 PM
Wednesday Sept. 8th

Deadlift on lowest pin (elevated about 3 in)
3x1

18" dead
3x1

BB Rows
2x8
1x10

BB Shrugs
3 heavy sets of 5

2 sets of lat pull down with regular bar and triangle.

Abs and planks

Thursday sept. 9th- nutrition down. finish legs on saturday

Bottom Position squats
3x2

Olympic style GMs
3x10

Friday spet. 10th

Military Press
3x5

DB Push Press
3x3

Standing DB Press
3x5

Incline BB
3x3

set of curls and paused dips (3x10)

lilsuperman
09-19-2010, 12:58 PM
Week's lifting

Elevated Deadlift(6in off ground), 18" deadlift, SLDs, BB rows, abs

20 rep squats, power squat apparatus, abs

Military Press, DB Push Press, DB Military Press, Incline BB, 1 set of curls, and dips...later that day GRIP= plates holds with towels, db holds, forearm curls

lilsuperman
09-19-2010, 01:01 PM
Next meet!

Hope for the Holiday 4. Overland, MO at City of Overland Community Center. Dec 18th, 2010

Novice class (no weight limit). Plan to be 180 solid.

Events:
18" deadlift max
Log Press Max
Incline Log Press for reps (60 sec time)
Keg Load (200,230,250,270,300---60 sec time)
Farmers Holds(200Lbs)

lilsuperman
09-20-2010, 02:57 PM
Monday Deadlift!

18" Deadlift
410 for reps and sets. Easy...getting a good burn and a few reps in before I mainly train singles.

BB rows, bb shrugs, triabgle lat pull downs, abs and planks.

lilsuperman
09-25-2010, 01:34 PM
I did strain a glute/low back muscle Monday...not too bad...my dumb fault...so....

Thursday sept. 23rd
Squats-no 20 rep, gave back/glute a little break.

Friday Sept. 24th

Military
did not go so well...next week!

DB Push Press (all both arms)
warmups with 55, 65, and 70
75-2x
80-1x
80-2x-PR
90-1x!!! PR!!!

Standing DB Press
3 sets of 5

Dips
27x, 20x

Standing Hammer Press just because Dan was doing them.

Plank with 45Lb plate on back
1 min

lilsuperman
09-26-2010, 12:44 PM
Grips Day. baby steps, plan to hold 200s for over a min at the meet.

Added olympics cleans in too.

Towel Plate holds
Two 45s-55sec, 30sec-Last week 30 sec was difficult, this week I got 55. The 2nd set I only anticipated 30sec.

DB Holds
100s- 39sec, 34sec

Forearms curls

lilsuperman
10-02-2010, 03:48 PM
Monday Deadlift day

light rack pulls (gave the glute just a little more rest), bb rows, SLD, bb shrugs, a lot of abs and core.

Friday Push day

Strict overhead Press (Barbell)
warm ups
135-5x
145-3x- pr!
155-3x-pr!
160-1x-PR!
165-no go...3 weeks!

1 arm DB Push Press (all each arm, never missed a rep)
warm ups
70-3x
80-1x
85-1x
95-1x!!! PR!!!! 100 is just around the corner
80- some random reps
http://www.youtube.com/watch?v=i1UhzVuwB6o

Incline BP
135-7x
165-3x
185-1x
200-1x

some shoulder rehab

I met and hung out with Christina Aguchi Thursday night (9/30) multi time national champ and qualifier in pole dancing/tricks, feature stripper and adult movie star!! Down right gorgeous, talented and very fun girl!

lilsuperman
10-05-2010, 08:28 PM
Deadlift/Back day

18" deads
glute is better, so is lower back
455-1x
465-1x, 1x- easy, pretty fast.

SLD
3x2

BB Rows
3x8

Rack Chins
did not like them...don't think they'll help me.

BB Shrugs
275-5x
295-5x
315-5x

farmers holds
100s- 1:03

Abs/core/stretching

Got my foam roller in the mail today...and Dinosaur training...a book about real strength training...Explaining a lot of the lost art, not science, ART of real strength, grip training, deads (all variations), squats, bench, presses, keg and barrel lifts, sand bag training. Including 2"-3" bars for all lifts...and it makes fun of arm chair junkies and commercial gyms aka too much chrome!

lilsuperman
10-09-2010, 02:43 PM
After another crazy night, followed with a great lifting day.

Squats
20 rep death squats + 1 extra rep. All buried.

Decided to see how my push press was...saw that I need to sqat under the rep more, this made a huge difference

DE Push Press
warmups to 85
90-1x-easy as the warmups
100-1x L&R-PR 3rd week in a row.
105-no go, form went to hell-3 attempts
Sam shows up with a camera
100-1x with right miss with left, http://www.youtube.com/watch?v=c0nuGf414Us
100-1x with left, but could've had better form. http://www.youtube.com/watch?v=PyQczz1J2SE

planks, will finish upper body sunday

lilsuperman
10-10-2010, 07:50 PM
Finished my upper workout. Man my shoulders are a lot more sore than I thought they would be from DB Push. :) also did grip

lilsuperman
10-12-2010, 08:28 PM
18" Deads
warmup to 405
455-1x-easy
500-2x- easy. Forgot to foam roll before lifting, so, I stopped there.

SLDs
3sets of 2

BB Rows- always hated bb rows and gave up on them, only about 5 weeks into them.
185-8x, 8x
205-5x-pr

BB Shrugs
275-5x
315-5x
340-5x
365-5x- PR

Pullups, triangle pulldowns, core/abs

lilsuperman
10-16-2010, 01:53 PM
Strict Military
145-3x3

Push Press
135-3x
155-1x
175-1x
195-1x-PR!
205-0x.
I am a weak bitch. 195 felt like 135 and then 205 doesn't go...

After my friend Dan did a 585Lb 18" dead I decided to rack pull again.

18" deads
530-5x! PR!!!!!! finally 7 months into training.
http://www.youtube.com/watch?v=81KYLyupgDw

lilsuperman
10-21-2010, 01:37 PM
Monday- Back and leg day

No deads as I did that twice last week

20 rep death squats- did 22 reps

BB Rows
175-5x
185-5x
200-5x

BB Shrugs
275-5x
315-5x
350-5x
385-5x-pr
405-5x-pr

Triangle pull downs
3 sets of 8

135LB barbell holds

Wed- Upper day

1 arm PP
worked up to 100-1x, both arms.

Bench press
just a few reps. bench was stronger than ever...I enjoy getting stronger at bench by not benching.... :lol: :twisted:

1 arm PP again
got 105-1x with right arm, failed with left 3x. (PR)

Shoulder rehab

lilsuperman
10-22-2010, 11:24 AM
Finished my upper workout.

Incline BB- 3x3 , db flat bp 2x10, curls 2x5

lilsuperman
10-26-2010, 12:50 AM
Deadlift/Back Day! B/W-170

18" deadlift
225-5x
275-2x
315-1x
405-1x
455-1x
500-1x
550-1x- http://www.youtube.com/watch?v=mlhIg9jMjck
550-1x= http://www.youtube.com/watch?v=ndNKBnVTL5Y
560-2x-PR!! http://www.youtube.com/watch?v=awf5IOR4kNc
585-1x!!!!!!! PR!!!!!!! http://www.youtube.com/watch?v=FWyFBwlrCcQ

SLD
275-2x2

BB Rows
185-5x
205-5x, 5x

BB Shrugs
275-5x
315-5x, 5x
350-5x

DB Rows
85-6x, 6x

Neck lift-2x10, abs/core, and grip