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michaelpaz1
11-25-2010, 05:08 PM
I decided to take the plunge and keep a log on this here board. I read a lot of great suggestions for training and would love to get some for myself.

i live in a suburb out of LA and listen to really agressive music.

my workout is pretty simple. i train my bench with max effort movements once a week and speed/ accessory movements another day. i squat and pull on the same day. for the pull i cycle through top pulls, speed deadlifts, and rack pulls. my squat is 531.

i had my first meet last month with a 330 squat, 235 bench, 501.5 deadlift.

michaelpaz1
11-25-2010, 05:19 PM
squat/ pull day

quick stretch

good mornings

barx5
95x5

squat

5x150
3x180
5x195
5x225
10x255

top pulls

135x5
225x5
315x3
385x1
425x3

situps on an incline

15x3


it's thanksgiving and i had to get out of there quick. lots of dudes at the commercial gym curling today. such is life.

michaelpaz1
12-13-2010, 01:44 PM
well, it's been a while. im currently training for my second meet in feburary. ive opted to split my squat and deadlift for these 2 cycles. i've also replaced my speed bench day for more of an accessory day. hopefully means for some big number for my second meet.


squat day

135x5x2
160x5
190x3
205x5
235x5
265x7
285x1
305x2
325x3
335x1

i opted to do a bit more this week, seeing how it's my first week of my new 531 cycle. squats felt strong, though my chest did start come forward at 325. i'll take it a little easier next week, but keep the intensity up.

backdown set (close stance)
160x10x2

back raises with a 45lb plate
3x10

kept my back arched the whole time, while coming up fast and going slow down. i wish i had a ghr machine. worked my quads pretty wild.

spread eagle situps
20x3

i was listening to nails before i did this workout. really loud music is a great supplement for me.

michaelpaz1
12-14-2010, 09:16 PM
deadlift

185x5
230x5
280x3
300x5
345x5
395x5
415x1
435x1
455x1

felt fine today. my lower back was kind of sore from yesterday's lifts, but that's life. need to start moving the bar faster because my lockout feels fine, but the initial pull is lacking it. 455 needs to be moving faster.
in addition to this, i had to work in with some dude supersetting "deadlifts" with 45lb plate shrugs. what?

speed deadlifts against monster mini short bands

225x2
250x2x5

these were moving and grooving. i hope this has a big carry over to my explosiveness off the floor.

leg extensions

110x10x5

abs done on some machine
10x5

before i got to the gym, i was listening to a band called new lows from the east coast. i saw them once when i lived in san francisco. they played in a real random garage where a midget moshed into me and subsequently into wall of the garage.

here they are live and 95!

http://hate5six.com/player.php?album=184562

michaelpaz1
12-16-2010, 12:15 PM
bench day

bar x 10
115 x 5 x 2
135x 3
150 x 5
170 x 5
195 x 5
210 x 1
225x1
235 x 1
250 x bad hand off from dude
250 x bad hand off again, but grinded it out

CGBP
135x5
185x5
205x5

flat dbell bench
50 x 20
75 x 10
35x 10 x 2

straight bar push downs
120 x10x5

roll em downs
35x10x5

dips
10x2
7x1

felt strong today. i was supposed to only go for 235 on bench, but that moved up quick. i decided to go for my opener for my feb meet.

what sucks about lifting by yourself is having someone spot or lift off for you, who kind of doesn't know what they're doing.

the first 250 single, the guy lifted it out of the rack too high, causing me to lose the tightness in my upper back. this in turn got me out of the grooved the bar was descending at. i knew i had it, but homie put his hand under the bar in the middle of my lock out. i got a "it's was all you man" at the end, but come on man.

i decided to do another single because im stubborn like that. this time i told new dude to not put his hands under the bar unless im going to die. he agrees but hands it off to me too high. i got the lift, but was out of groove again and really had to grind it out.

i guess it was my fault for not clearly stating what i needed.


i was listening to outburst before i got to the gym. new york hardcore needs to come back.