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sandman24
02-16-2012, 05:56 PM
I've never really kept a log online, but figured now would be a good time to start. Just did the SSA CandyAzz Classic. Hit a 620 squat, 455 bench, and a 530 deadlift. Based on training and my projections I should've been good for a 650 squat and 575-600 deadlift, but things happen. In August I did the SPF Pro/Am as I did the amateur day and hit 635-405-560, so I thought I could build off of that. Had a couple of miscues on my second attempt of my squat which was 620, so I had to take it again on my third. My deadlifts I opened at 530 and went right to 575, but it might've been too big of a jump. Got it to my knees and couldn't get my hips through. I should've been smarter and went in the 555 range to add to my total then go for 575. Like I said my training was pointing towards 575-600, so I was frustrated. I'm gonna do one more meet at 165 then go up to 181.

I train with Blue Collar Barbell at All Natural Gym in Lindenhurst, NY with Eric Adolph, Shawna Mendelson, Jon Bernor, Chase Trusnovec, and some others.

Here's my training from this week, coming off the meet so didn't do much:

Monday

14" Box Squats
45x2x5
135x2x5
185x2x5
225x12x2

Leg Extensions/Leg Curl
7x10/7x10
8x10/8x10
9x10/9x10

Situps on GHR/Sissy Squats
10/10
10/10
10/10

2/16/12

Deadlift Day at the crappy gym around the corner

Conventional Deads
135x5
225x5
275x5
315x5x5 (belt)

Front Squats
135x5
185x3x5

45 Degree Back Raise with Average Band
3x10

Leg Raises
Seated Ab Machine

sandman24
02-18-2012, 03:30 PM
2/17/12

Bench
45x10
95x10
135x10
185x3x10
Incline Close Grip
135x3x10
Decline Hammer Strength Press
90x10
180x3x10
Schwabs
1135x10
165x10
Rolling Triceps Extensions with dumbbells
30x3x10
Pushdowns
100x3x10
Pec Deck
80x10
100x3x10

yawn I hate this stuff.

sandman24
02-18-2012, 03:32 PM
forgot the video from the meet:

vDYmsE1tFT8

CHASE TRUSNOVEC
02-18-2012, 09:49 PM
2/17/12

yawn I hate this stuff.

lol!!! you could so tell!! cant wait to see you at 200lbs :p

ehubbard
02-20-2012, 07:00 AM
lol!!! you could so tell!! cant wait to see you at 200lbs :p

220!

Nice PR's at the meet. BTW, who picked the name Blue Collar Barbell?

sandman24
02-20-2012, 09:50 PM
lol!!! you could so tell!! cant wait to see you at 200lbs :p

haha i know. i'll be back up to the fun stuff soon enough. 190 first.


220!

Nice PR's at the meet. BTW, who picked the name Blue Collar Barbell?

thanks eric. lenny spero came up with Blue Collar Barbell. you gonna come down to the meet on the 24th?

2/20/12
Box Squat (13")
45x5
135x5
40lbs of chain
135x5
80lbs of chain
135x5
185x4x3
185x10
Leg Press (close stance)
400x10
490x10
Hack Squat
1 plate x2x10
Seated Leg Curl/Leg Extensions
110x10/80x10
130x10/100x10
GHR
3x10
Reverse Hypers
400x3x10
Seated Ab Machine/Leg Raises
200x10/10
200x10/10
200x10/10

got some decent work in tonight. plan is to get back in gear every third week. next week i'll throw my briefs on and do some sort of 5x5 with chains.

S_Lusterino
02-20-2012, 11:44 PM
Go to 220...ray rice.

ehubbard
02-21-2012, 07:49 AM
Yeah, I'm competing 100% RAW!!!!

sandman24
02-21-2012, 11:30 AM
Yeah, I'm competing 100% RAW!!!!

RAWWWWW? eh. haha that's awesome. your training looks solid. still going to worlds or just the home gym?

ehubbard
02-21-2012, 02:33 PM
Thanks man! Same to you!

I am at the Home gym. I am done in less than the time it takes me to get to World's and back, especially during the summer. I was thinking about making a weekly trip to All Natural after work but I am not sure I could even get there by 745 PM.

sandman24
02-21-2012, 05:39 PM
Thanks man! Same to you!

I am at the Home gym. I am done in less than the time it takes me to get to World's and back, especially during the summer. I was thinking about making a weekly trip to All Natural after work but I am not sure I could even get there by 745 PM.

thanks dude. cool, your set up looks awesome. i know eric, shawna, ct and all those guys train saturday morning if you're around. i work saturdays so i can't go, but i'm sure that would help you.

Chris Rodgers
02-21-2012, 06:45 PM
You are gonna be one chubby oompa loompa @190....you'll prob bench 6 plates though!

sandman24
02-21-2012, 08:23 PM
You are gonna be one chubby oompa loompa @190....you'll prob bench 6 plates though!

haha 6 plates sounds awesome! maybe squat something decent too.

CHASE TRUSNOVEC
02-21-2012, 09:06 PM
good looking leg work sir!!

Barbaccio
02-22-2012, 06:12 AM
I just came in to say you were SO fat last meet. LOL. Some great lifting bro and I'm happy to see you've come back to the East Coast! Texas isn't a place anyone should live. Except Texans.

Eric Adolph
02-22-2012, 08:17 AM
next week i'll throw my briefs on and do some sort of 5x5 with chains.

Stealing my idea! Lol

sandman24
02-22-2012, 04:53 PM
good looking leg work sir!!

thanks chase


I just came in to say you were SO fat last meet. LOL. Some great lifting bro and I'm happy to see you've come back to the East Coast! Texas isn't a place anyone should live. Except Texans.

Texas was definitely not for me. haha hopefully I'm a little fatter next time. time to get up to the 181s.


Stealing my idea! Lol

haha we have some similar weaknesses I suppose.

sandman24
02-25-2012, 05:08 PM
2/24/12
Beltless Deadlift and Back
135x5 (conventional)
135x5 (sumo)
add 80lb chain (full deload at top)
Conventional
135x3
225x3x3
Sumo
225x3x3
275x3
295x3
Safety Squat Bar Good Morning
125x8
165x8
215x8 (belt)
255x8 (belt)
V Bar Pulldowns
8x10 (bench assistance)
10x10 (lats)
11x10 (bench assistance)
11x10 (lats)
Dumbbell Rows
50x8
60x10
80x10
Hammer Strength High Row
2x10
Hammer Strength Low Row
2x10

sandman24
02-25-2012, 05:09 PM
2/24/12
Bench (pinky grip)
45x10
95x5
135x5
185x5
205x5
225x5x5
Incline Dumbbells
50x10
65x10
70x10
75x10
Cable Flies
4x10
5x10
6x2x10
JM with Axle
75x10
115x2x10
One Arm Pushdowns
Barbell Curls
Dumbbell Curls

S_Lusterino
02-26-2012, 03:06 AM
2 diff curl workouts... u wild man you.

CHASE TRUSNOVEC
02-26-2012, 12:25 PM
nasty goodmornings homey!!!

sandman24
02-28-2012, 05:58 PM
thanks guys

2/27/12
Raw Squats with Reverse Average Band (walked out)
55x5
145x5
235x3
285x3
325x3 (belt)
385x3
415x3
Pause Squats
155x10
Seated Leg Curl
90x15
100x4x15
Leg Press
290x3x15
Hack Squats
1 plate x3x15
Leg Extensions
80x3x15
Standing Rope Ab Pulldown
120x15
140x15
150x15
Situps on GHR
3x15

chase wrote up what looks like an awesome routine for my squat. everything other than the squats were light (which probably was a pr). the bands fully deloaded at the top. i'm really looking forward to seeing how this works. it's definitely going to hit my quads hard which seem to be my biggest weakness. this plan plus gaining weight should really help my squat tremendously.

Eric Adolph
02-28-2012, 06:17 PM
it's definitely going to hit my quads hard which seem to be my biggest weakness.

We need to have a talk, LOL

sandman24
02-28-2012, 06:18 PM
what's the matter, friend?

CHASE TRUSNOVEC
02-28-2012, 09:08 PM
whoot whoot looking good homeboy!!!!

sandman24
03-04-2012, 12:25 PM
thanks buddy

3/1/12
Conventional Deadlift/Back
Jump Stretch Platform with minis (no belt)
135x3
185x3
225x2x3
275x1x3
315x1
Seated GM
95x15
135x2x15
Cybex Lat Pulldown
1 plate/side x12
1 plate and 25/side x3x12
Seated Cable Row
80x3x12
Dumbbell Rows (both arms together)
40x12
50x2x12

sandman24
03-04-2012, 12:29 PM
3/2/12
Floor Press
45x5
95x5
135x2x5
185x3
215x1
245x1
260x0
235x2
sling shot
225x3
255x3
275x2
Incline Log (85lb bar - slight incline)
log x10
135x10
155x10
175x10
Seated Dipa
2 25s/side x15
Tate Press
30x3x15
Smith Machine Pushups up the ladder with light band
15, 15, 5

sandman24
03-06-2012, 04:43 AM
3/5/12
Speed Squats
Box Squats with chains (13" box)
55x3
110lb chain
55x3
150lb chain
55x1
105x1
145x1
195x5x1
245x1
Beltless Competition Stance Pause Squats
185x10
Lying Leg Curl
7x2x15
Hack Squat
Plate +10/side x2x15
Leg Extensions
8+5x2x20
Leg Raises
3x15
Standing Side Oblique Twists
45x3x10

http://youtu.be/1w5FSEH_yuw can't get it to embed for some reason.

Eric Adolph
03-06-2012, 06:13 AM
^^^


http://www.youtube.com/watch?v=1w5FSEH_yuw&feature=youtu.be

sandman24
03-06-2012, 06:45 PM
thanks dude. weird.

CHASE TRUSNOVEC
03-06-2012, 08:51 PM
weight looks super easy big homey!!!! throw that weight!!!

sandman24
03-08-2012, 09:05 PM
weight looks super easy big homey!!!! throw that weight!!!

thanks, man. we'll work on that tomorrow.

3/8/12
Sumo Deadlift (full gear)
135x5
110lbs of chains and gear
135x3
225x1
315x1
405x1
455x1
475x1
500x0
500x0 probably shouldn't have tried it again but the first one was too close

4" Block Pulls (raw)
405x3
435x3
455x3

Wide Grip Lat Pulldown (Bench Groove)
8x3x15
T-Bar Rows (Inside Grip)
1 plate x3x15
GHR
holding 25x10
holding 35x2x10
Reverse Hyper (strict with a big stretch)
1 plate/side x3x10

First time in any gear since the meet. Thought I had the first 500 but my grip started to give out. Also was by myself so I had to put my velcro straps on myself so they were pretty loose. The block pulls wiped me out.

pbBEFIBTzmY&

sandman24
03-11-2012, 10:05 AM
3/9/12
Close Grip Bench
45x5
95x6
2 board
135x5
80lbs of chain
135x1
100lbs of chain
155x1
185x1
200x0
Pause Bench (pinky grip)
185x3
205x3
225x3
245x2
Incline Bench (middle finger grip)
135x2x12
135x15
Iso-Lateral Bench
45/side x3x15
Pec Deck
80x3x15
Pushdowns with V-Bar
50x3x15
Rolling Triceps Extensions
30x3x15

I've been struggling lately grinding through my raw bench. the last rep of 245 was a pretty good grind that I pushed through so I'm happy about that. My best is 275 so 245x2 paused should be about that. I'll hit shirt work next week for the first time since the meet.

CHASE TRUSNOVEC
03-11-2012, 11:36 PM
loved the pulling video homey...your form looks super solid!!!

sandman24
03-13-2012, 07:31 PM
loved the pulling video homey...your form looks super solid!!!

thanks chase. they felt great. still should've had that first 500.

3/12/12
Front Squat
45x2x3
95x1
135x1
185x1
225x1
245x1
275x1
285x1
Close Stance Pause Squats
175x10
Seated Leg Curl
110x3x15
Leg Press
340x3x15
Hack Squat
1 plate +10 and 5/side x3x15
Leg Extensions
9x3x15
Side Bends
50x15
60x2x15
Ab Crunch Machine
35 plate x15
35 + 25x2x10

I've never done max effort front squats so I'll take this. definitely felt great and wanted 300, but the guys said to save it.

JNCacrj8XJc

Eric Adolph
03-13-2012, 08:32 PM
definitely felt great and wanted 300, but the guys said to save it.



I def. would not have said that; text me next time, LOL

CHASE TRUSNOVEC
03-13-2012, 08:38 PM
lol @ eric!! looked great dude, keep on pushing!!!

sandman24
03-14-2012, 10:06 AM
I def. would not have said that; text me next time, LOL

haha well played. though you said I should take they 200+ chains on bench!

Eric Adolph
03-14-2012, 10:32 AM
Well, you should have finished it! :tuttut:

Coke
03-14-2012, 12:22 PM
Good luck with your goals!! Can't go wrong with such a great crew surrounding you.

sandman24
03-15-2012, 07:47 PM
Good luck with your goals!! Can't go wrong with such a great crew surrounding you.

thanks, they're some good training partners.

3/15/12
Conventional Deadlift
135x5
225x3
315x3
365x3
405x2x3
425x3
440x3 PR
SSM GM with no belt
95x10
135x5
85x5
205x5
225x4
Low Cable Rows
8x3x15
Cybex Lat Pulldown (out and down)
1 plate, 25, 10/side x3x12
Renegade Rows
20x10/side
25x10/side
30x10/side
Face Pulls
10x3x15
Reverse Hyper
100/side x3x12

great day today. my best deadlift is 425 and i hit 440 for a triple. i was talking to eric and the plan was to do 3x3 with two sets of 405 and one set of 425. i told him the 425 felt ok and thought i'd take another. i said 435, he said 440. he won, and thanks for that. and my low back is fried.

Va1ijmIKzso

CHASE TRUSNOVEC
03-17-2012, 12:24 AM
thats some intense volume dude...i bet your back is fried!!! 440 looked easy dude!!!

muscle_g
03-17-2012, 10:36 AM
Looking strong dude!!!

sandman24
03-18-2012, 08:58 PM
thanks guys

3-16-12
Bench
45x5
90lbs of chain
45x3
130lbs of chain
45x3
95x3
2 Board
135x3
165x3
185x1
Shirt
225x3
275x1
315x1
345x1
365x1
385x1
Incline Dumbbell
60x12
70x12
80x6
Seated Dips
45/side x15
45 +25/side x3x15
One Arm Pushdowns
5x12
6x3x12

first time in my shirt since the meet. got some good lockout and transition work in. the ~130lbs of chain and 385 is the most i've ever held at the top, so i'm pretty pleased with that. didn't have as much time for assistance work as i'd have liked, but since the shirt was the focus, it's not a big deal. back to raw dogging next week.

sandman24
03-18-2012, 09:24 PM
Vkp28UnKiSk

Eric Adolph
03-19-2012, 07:07 AM
thanks guys

3-16-12
Bench

130lbs of chain
2 Board

Shirt
315x1
345x1
365x1
385x1



Awesome benching on Friday! Those chains were a bitch!

CHASE TRUSNOVEC
03-19-2012, 08:07 PM
awesome benching dude!!! looked fantastic for real!

sandman24
03-20-2012, 04:34 AM
thanks gents. felt great to be back in the shirt.

3-19-12
Box Squats (13")
45x3
80lbs of chain
45x3
105x3
145x1
195x1
225x5x1
275x1
Competition Stance Pause Squats
225x10
Lying Leg Curl
7.5x3x15
Leg Press
370x2x15
Leg Extensions
9.5x2x20
Decline Situps holding 25
3x10
Planks
45 seconds x2
60 seconds x1

Hitting some full gear next week and I'm looking forward to it.

Barbaccio
03-20-2012, 06:14 AM
Lotta work in there Sandy!

CHASE TRUSNOVEC
03-20-2012, 09:36 PM
lookin good!!! any video sir??

sandman24
03-21-2012, 04:27 AM
lookin good!!! any video sir??

4-B4O0Egza0

thanks, guys.

sandman24
03-22-2012, 08:34 PM
3/22/12
Deadlift/Back
Sumo Rack Pulls from 1st pin with quaded minis
45x5
95z3
145x3
195x3
245x3
285x3
315x3
345x3
375x3
Seated Good Mornings
135x2x15
185x15
205x15
Lat Pulldown
9x15 (2 bench-like, 2 straight)
T-Bar Rows
1 plate, 10, 5 x3x15
GHR with Light Band/Standing Ab Pulldowns
12/130x15
12/140x15
12/145x15

didn't move as fast as i wanted so i had to speed up the assistance work at the end.

NY5Km0ZHyHE

CHASE TRUSNOVEC
03-22-2012, 09:16 PM
liking the rack pulls duder!!!

Coke
03-23-2012, 07:47 AM
Doing damn good work bro.

sandman24
03-25-2012, 06:27 PM
thanks fellas. i'm having a great time right now. just have to time out some meets.

3/23/12
Bench with Axle (80lbs)
80x2x6
130x5
170x5
220x3
250x3
260x2 (miss 3)
3 board
290x3
310x2 (miss 3)
250x10
250x8
Incline Log
25, 10 x10
45 x10
45, 5x8

All I had time for because we had to break down the gym and set up for the meet yesterday.

Fzf9OnOeSaM

sandman24
03-26-2012, 10:11 PM
3/26/12
Squats with ~160lbs of chain
worked up a few sets raw adding of chain each set with the bar
briefs
145x3
225x1
325x1
suit/straps down
415x1
straps up
465x1
505x1
wraps
535x1
565x0
Close Stance Beltless Pause Squats
205x10
Seated Leg Curl
90x3x20
Leg Press
400x3x15
GHR Situps holding 35lb plate
3x12
Ab Coaster Machine with 25/side
3x12

cut the Hack Squats and Leg Extensions today. First day back in full gear and it felt good. suit was big, so I'm gonna a tailor take it in a bit. Definitely needed that support on the 565 as my chest fell and I couldn't recover. Also probably not fully recovered from the meet this past weekend where I spotted and loaded. No excuse, but I was planning on squatting tomorrow. All in all I'm very happy with the 535. ~695 at the top is the most I've ever had on my back. Here is the video:

LXRfu6KQzV4

CHASE TRUSNOVEC
03-27-2012, 07:36 PM
great squatting big brotha!!!!!

Eric Adolph
03-27-2012, 09:43 PM
That was a sick weight to hit with 160 lbs of chain!!

sandman24
03-28-2012, 09:49 PM
thanks guys. didn't feel all that heavy at the top. few adjustments to the suit should do the trick

3/27/12
Shoulders
Axle Strict Press
80x5
130x5
150x3
130x10
Iso Lateral Shoulder Press
1 plate x15
1 plate + 10x15
1 plate +25x15
Barbell Front Raises
45x10
55x10
65x2x10
Halbert Rows
15x3x10
Barbell Curls
55x7
65x7
75x7
85x2x7
75x7
Light Band Pushdowns (100 reps total in as few sets as possible)
30
20
10
10
15
15

i'm going to throw the pushdowns in at the end of my upper body days to get a little extra blood in the tris. it was nice having an extra night to train this week. hopefully i can make it happen more often.

lennyspero
03-29-2012, 04:03 AM
Nice work bro. Those squats looked awesome

sandman24
03-30-2012, 09:50 PM
thanks, len. feeling pretty good right now.

3-29-12
Deadlift (Hell) Day
Conventional
135x3
50lb chain
135x3
80lb chain
135x3
225x3
315x3
365x3
385x2
405x0
Speed Pulls
110lb chain
225x1
150lb chain
225x1
190lb chain
225x12x1
Reverse Hyper/Barbell Oblique Twists
200x12/10x10
290x12/25x10
290x12/25x10
Pull Throughs with Strong Band/Decline Situps holding 25
12 wide/10
12 wide/10
12 close/10

I've never done so many sets of deadlifts in my life. Completely spent.

yeeQPy0V1zU

Coke
03-31-2012, 06:42 AM
Relentlessness with those deads, looking great.

sandman24
03-31-2012, 03:30 PM
thanks coke, eric killed me.

3/30/12
Bench against Monster Minis doubled around two dumbbells
45x5
95x3
135x5x3
155x3x3
175x3x1
Triceps Death (3-2-1 Boards)
185x3/3/3
205x3/3/3
135x5/5/5/11 (to chest)
Floor JM's with Axle (80)
30lbs of chain x10
70lbs of chain x10
90lbs of chain x6/70lbs of chain x5/30lbs of chain x4
Pendlay Rows
135x10
185x3x8
Lat Pulldown with V-Bar (Close grip)
10x10 (straight)
12x8 (bench-like)
12x8 (straight)
12x8 (bench-like)
Dumbbell Flies
25x15
30x2x15
V-Bar Pushdowns/Reverse Flies
90x15/70x12
110x15/70x12
110x15/70x12
Hammer Strength Shrugs
2 plates x3x20

s4F2VkD5o24


I didn't have time on deadlift day to hit my back so I had to work in into my bench day. No squats next week, so I'll hit some more back work.

lennyspero
04-01-2012, 08:28 AM
that conventional video was sick....nice job,,,im gonna have to try some chain stuff i always think about doing it but never want to set it up...lol

Eric Adolph
04-01-2012, 03:46 PM
that conventional video was sick....nice job,,,im gonna have to try some chain stuff i always think about doing it but never want to set it up...lol

It's pretty easy to drape the chains over the bar! :-P

sandman24
04-03-2012, 04:37 AM
haha thanks guys. don't get lazy on us, lenny!

4/2/12
Shoulders and Tris
Strict Overhead Press with Straight Bar
45x10
95x3
115x3
145x1
175x0
155x1
135x8
Seated Dumbbell Shoulder Press
30x15
40x12
50x10
JM's on Smith Machine
45s x3x10
Tate Press
35x3x12
Side Cable Raises
2x3x15
Plate Raises
45x3x15
Dumbbell Alternating Curls
25x10
30x2x10
Light Band Pushdowns (100 reps total in as few sets as possible)
25
20
20
18
18

no squats this week, so did some extra work. sent my squat suit to ginny to get taken in, hopefully it's back before my scheduled geared day.

my overhead press needs to go up.

CHASE TRUSNOVEC
04-04-2012, 10:05 PM
youre a deadlifting machine...that looked brutal!!!

sandman24
04-05-2012, 08:31 PM
thanks chase!

4/5/12
Sumo Deadlift
135x5
225x3
315x2
Briefs and Suit/Straps down
405x2
Straps up
495x2
525x2
550x2 PR
565x1 miss 2 (still a PR)
4" Block Pulls
405x3
435x3
445x3
405x8
Pendlay Rows
135x10
195x3x8
GHR with Light Band/Ab Crunch Machine
10/45x12
10/70x12
10/70x12

great day. didn't even realize the 565 was a pr until later in the day. got out in front of me while i was bringing it down so i had to reset and it ended up screwing me up. deloading next week for sure.

here's my video of my old pr double of 525. i missed 545 on my second rep twice in this video too. second rep couldn't quite lock the knees:

_KAr0CkzNeA

and here's this week:

iU31Tqqb37k

CHASE TRUSNOVEC
04-05-2012, 09:11 PM
great pr brotha!!!! good work!!!!

lennyspero
04-06-2012, 02:44 PM
nice work bro...your sumo is super smooth

Coke
04-07-2012, 10:13 AM
Very impressive man!

sandman24
04-08-2012, 01:18 PM
thanks guys, it's really coming along. hope to be around 600 by october.

4/7/12
Bench (ring finger grip)
45x6
95x5
135x5
185x3
225x1
250x1
265x1
280x0
225x7, miss 8

Chaos Bench (plates hanging from bands) pointer grip
25 hanging x5
35 hanging x5
25+35 hanging x5
35+35 hanging x5
45+35x5x5
Low Cable Rows
9x3x15
Iso High Row
2plates/side x3x10
Face Pulls/Cable Triceps Extensions behind head
8x10/6x10
8x10/6x10
8x10/6x10
8x10/6x10
8x10/6x10
High Pull Shrug Machine
2plates x3x15

need to get my raw bench up. a little more floor press should do the trick. next week i'm getting in my shirt and going to my chest then doing some overload work to a 2board. best to my chest is 465 and best 2 board is 500. looking to beat either.

XHjK4hU9mx0

sandman24
04-11-2012, 04:36 AM
4/9/12
Box Squats
55x3
~55lbs of chain
55x1
~125lbs of chain
55x1
~195lbs of chain
55x1
105x1
145x1
195x1 too slow
165x5x1
Comp Stance Beltless Pause Squats
245x10
Lying Leg Curl
6x3x15
Leg Press
430x2x15
Leg Extensions
10x20
10x15
Side Bends
65x3x15
Planks
60 seconds x2
65 seconds

didn't like my explosiveness on the 195 so i dropped to 165. some of those were better than others. still working on getting more explosive off the box.

OqGB2fE185A

sandman24
04-15-2012, 07:56 AM
4/13/12
Bench
45x6
95x5
135x5
185x3
225x1
Shirt
315x3
365x1
405x1
430x1
455x0
455x0
1 board
405x1
445x1
Incline Log
45s x3x8
Wide Grip Lat Pulldown
10x15 Bench
10x15 Regular
10x15 Bench
10x10 Regular
Dip Machine/Reverse Dumbbell Flies
45/side x15/20x15
45+35/side x15/20x15
45+35/side x15/20x15
45+35/side x15/20x15

a little pissed off at myself for going so heavy after only being in my shirt once since february. it's the typical stuff, trouble touching and staying tight around the chest. it's ok, i'm not in the meet cycle so it's not a big deal. next time i'll put bands on and go lighter and work on staying tight, and the time after that will be triples and doubles, and that'll be the first week of my meet cycle.


afsDMT3EZak

sandman24
04-15-2012, 08:51 AM
also took this week off from pulling. had to go into the city on thursday, so called it a deload. didn't need to, but couldn't hurt. deloaded squat and dead, now just have to deload bench. we'll see if that happens.

sandman24
04-17-2012, 04:39 AM
4/16/12
Beltless Bottom Start Squats
60x2x5
110x2
150x2
200x2
240x2
270x2
300x2
Close Stance Beltless Pause Squats
225x10
Seated Leg Curl
120x3x15
Leg Press
440x12x3
Hack Squat
1 pl and 25 x3x15
Leg Extensions
10x3x15
Kneeling Ab Pulldown
180x3x15
GHR Situps
holding 25x12
2.5 behind head x2x12

S7WPr-iqxiY

lennyspero
04-17-2012, 08:17 AM
Great Volume That stuff puts hair on your chest

CHASE TRUSNOVEC
04-17-2012, 09:27 PM
yessssssss....lovin it!!! great work brotha!!

sandman24
04-21-2012, 06:50 PM
thanks fellas. lenny, chase is doing my squat plan, it's been great so far. more volume than i've ever done

4/19/12
Conventional Deadlift on Jump Stretch with short minis (140lbs tension)
45x5
95x3
135x3
225x5x3
275x1
295x2x1
315x1
335x1
350xhitch
SSB Wide Stance Beltless GM
135x5
185x3x5
Cybex Lat Pulldown
1 pl/side x12
2 pl/side x2x12
2 pl/side x10
Iso Row
45 and 25/side x3x10
45 Degree Back Raise with rehab bar and 5's on each side
3x10

good day. first hitch of my life and didn't plan on it. got a little greedy after the 335. it's all good. back is fried.

VY92rcAu24U

sandman24
04-21-2012, 07:00 PM
4/20/12
Bench
Floor Press
45x5
95x5
135x5
add 40lbs chain
135x5
185x3
205x1
225x1
235x0
Slingshot
235x1
265x1
275x1
Chaos Bench (middle grip)
45 hanging x5
45+35 hanging x5
45+45 hangingx3x4
Tate Press
45x3x15
Pec Deck
90x15
Barbell Curls
Wide Grip
45x20
Medium Grip
45x20
Close Grip
45x15

cnjKk9yR1hg

everything felt good tonight. i need to work on my percentages for floor press for when i work up to weights. jumps from weight to weight isn't right. other than that everything went well and felt great on the chaos bench.

lennyspero
04-21-2012, 09:21 PM
Deads and bench workout look awesome. What does hanging the plates do stability? Looks pretty awesome

sandman24
04-22-2012, 05:15 AM
thanks man. i like it for a few reasons. most importantly it helped me get my raw bench up when it stalled a few years ago, then i stopped and it hasn't moved much. it makes sure you squeeze your lats on the way down, forces you to pause on the chest, and keeps your line right. if you push up instead of back, the plates will start swinging forward and it'll force you to push back. that's the most i've done hanging, so i'm going to have to find some more bands haha

lennyspero
04-22-2012, 07:10 AM
thanks man. i like it for a few reasons. most importantly it helped me get my raw bench up when it stalled a few years ago, then i stopped and it hasn't moved much. it makes sure you squeeze your lats on the way down, forces you to pause on the chest, and keeps your line right. if you push up instead of back, the plates will start swinging forward and it'll force you to push back. that's the most i've done hanging, so i'm going to have to find some more bands haha

thanks ...im going to try them in my next session...My bench has been shitty for the past few years,,my bench was pretty good when i was in my early 20's but i think thats just because i was retarded jacked in my upper body. So if i can get my upper body nice and thick again and actually know how to bench i should get some good improvement lol..

Eric Adolph
04-22-2012, 01:10 PM
thanks ...im going to try them in my next session...My bench has been shitty for the past few years,,my bench was pretty good when i was in my early 20's but i think thats just because i was retarded jacked in my upper body. So if i can get my upper body nice and thick again and actually know how to bench i should get some good improvement lol..

Could have said the same exact thing about myself! We need to do something about that!!

sandman24
04-22-2012, 06:29 PM
i'd rather have stronger legs like you guys lol whatever you don't bench you can just make up on deadlift.

Coke
04-22-2012, 09:06 PM
Nice job man, serious efforts!

Eric Adolph
04-23-2012, 08:59 PM
i'd rather have stronger legs like you guys lol whatever you don't bench you can just make up on deadlift.

It's all back and hips! Lol Well, maybe some hamstring to, haha.

CHASE TRUSNOVEC
04-24-2012, 09:05 PM
great benchin brotha!!!!

sandman24
04-25-2012, 04:36 AM
thanks guys

4/23/12
Squats
13" Box Squat
progressively adding chains up to 150
55x1
105x1
145x1
205x5x1
Beltless Competition Stance Pause Squats
265x10
Lying Leg Curls
8x3x15
Hack Squat
1 plate + 25 +5x2x12
Leg Extensions
11x2x20
Oblique Twists
2 10s x3x10/side
Ab Glide
35/side x3x12

qDoPjnnQ6qI

felt like my speed was better this week than week 2 of the cycle. should have my suit back from ginny for geared squats next week!

Coke
04-25-2012, 10:12 AM
Good work going on in the vid with the squat(s).

sandman24
04-28-2012, 08:08 PM
thanks coke!

4/26/12
Sumo Rack Pulls from 1st pin with quaded minis
45x5
145x3
245x3
295x3
325x3
355x3
380x0
380x0
300x1
Dimel Deadlifts
225x10
275x10
315x10
335x10
Reverse Hyper
90x4x15

pretty crappy day, but i was pretty sore from monday, so it was tough with the minis. i tried to beat my pr from last time, but at least got some good work on the way up. i'm just trying to work my sticking point, so i'm not worried about this. plus it was raw lol

34dLGuwIgdY

sandman24
04-28-2012, 08:30 PM
4/27/12
Bench against doubled minis
45x5x2
95x5
135x3
185x1
2 board
225x1
Shirt (no boards)
285x3
325x1
355x1
375x1
395x1
415x0
415x1 PR
350x3
Low Cable Rows with Rope
10x3x15
Wide Grip Lat Pulldown
11x10 Straight
11x10 Bench-like
11x10 Straight
11x10 Bench-like
Triceps extensions behind head cable/Face Pulls
7x10/9x10
7x10/9x10
7x10/9x10

none of the reps touched, but it accomplished what i wanted anyway. last time i did this i came back the next few bench days and hit big pr's so i'm hoping i get the same effect here. had trouble touching a couple weeks ago because i lost tightness at the chest and the bands forced me to stay tight. served it's purpose.

U1SAY_mFeIM

CHASE TRUSNOVEC
04-29-2012, 08:31 PM
congrats on the pr sandy!!! cant wait to see you guys on tuesday!!

sandman24
05-03-2012, 08:25 AM
thanks chase. had a blast!

4/30/12
Dumbbell Shoulder Press
30x15
40x12
50x10
60x8
Iso Lateral Shoulder Press
55/side x10
70/side x10
90/side x10
Dumbbell Side Raises
20x3x10
Dumbbell Alternating Curls
25x10
30x10
35x2x10

5/1/12
Squat with 80lbs of chain
55x2x5
briefs
145x3
235x1
325x1
suit/straps down
415x1
straps up
415x1
505x1
555x1
620x1 PR
Comp Stance Pause Squat
145x5
235x10
Lying Hamstring Curl
6x2x20
Hack Squats
45/side x2x15
Leg Extensions
50x2x15
Ab Machine
70x3x15
Decline Situps (High Incline)
3x10

khjthPARvKg

had a great time down at chase's gym. didn't get the 555 on video, but it's all good. from look a tad high, but the real test is straight weight in a month. ginny tightened up the suit, and it feels great.

Coke
05-03-2012, 11:21 AM
Killer squats going on Sandy.

sandman24
05-07-2012, 04:21 AM
thanks coke!

5/4/12
Bench
1 board with 130lb ch
45x3
95x3
135x3
155x3
170x2
185x1 miss 2 (PR)
190x0
Slingshot
205x3
225x1
245x0
Close Grip Incline
135x5
185x5
205x5
155x13
Pendlay Rows (35lb plates)
105x10
155x3x10
Straight Arm Lat Pulldown/1 Arm Pushdowns
30x10/2x15
40x10/3x12
40x10/3x12


YQlzBxhBEWA

good night. the 185 was my best to a 2 board, so it was nice to hit that to a 1. might've had a shot at 190 if i didn't try to double the 185.

sandman24
05-09-2012, 03:50 PM
5/7/12

Squat
~80lbs chain
55x3
105x1
145x1
195x1
235x5x1
Close Stance Beltless Pauses
135x3
225x1
285x8
Seated Hamstring Curl
100x3x20
Leg Press (Close Stance)
200x10
350x2x20
Leg Extensions
10x2x15
Leg Raises
3x15

SeM5npBKhuk

feel like my explosiveness is getting better. everything with the pause squats is a pr, so no need to write it. just going to keep adding 20lbs every week. pulling in my suit tomorrow.

Coke
05-09-2012, 04:46 PM
Nice job in the vids, you guys are putting in work!

sandman24
05-13-2012, 08:08 PM
thanks coke

5/10/12
Sumo Deads
135x5
~110lbs chain and suit on
225x1
315x1
405x1
445x1
485x1
500x1 PR
Dimel Deadlift
235x10
285x10
325x10
345x10
Iso Lateral Low Row
1 plate/side x10
2 plates/side x3x10
Close Grip Lat Pulldown
11x8 straight
13x6 bench-like
13x6 straight
13x6 bench-like
GHR with 5lb plate behind head
3x10

I7V3HEPbetQ

had a great deadlift day. that was a 25lb pr and hopefully putting me on track to pull 600.

sandman24
05-13-2012, 08:13 PM
5/11/12
Close Grip Bench against short bands
45x2x5
95x3
2 board
135x3
165x3
185x3
200x3
215x3
225x2 help on 3
3 board
185x5
205x5
225x4 miss 5
Chaos Bench
2 25's with minis x5
3 25's with 2 minis and a light x5
1 35 (mini) 2 25's one light one mini x5
1 35 (mini) 2 25's one light one mini x4
Triceps Extension Behind Head Cable Machine/Face Pulls
8x10/14x10
8x10/14x10
8x10/14x10
Dumbbell Rolling Triceps Extensions on Bench/Dumbbell Alternating Curls
30x10/30x10
30x10/30x10
30x10/30x10


GkIfkM6KbmU

Coke
05-14-2012, 11:07 AM
Great sessions man.

sandman24
05-15-2012, 08:06 PM
appreciate it, coke

5/14/12
Beltless Squat Against Average Bands
60x3
150x3
240x1
330x1
380x1
410x1
420x1
430x1
Close Stance Pause Squats
150x3
225x1
255x8
Lying Hamstring Curl
8x2x20
Hack Squats
1 plate x2x20
Leg Extension
11x2x15
Ab Crunch Machine
45x15
45+25x2x10
Side Bends
70x3x15

DXW2O0VNnUA

a little annoyed at the jumps i took, but 410 felt heavy so i only thought i'd have one more in me. then the 420 felt great, but i didn't want to increase my jump by too much from my previous set so just took the same jump. at least i know for next time. first week of this cycle i hit 415x3 with a belt. strength has come a long way in 12-13 weeks. pumped for a meet in august.

Eric Adolph
05-16-2012, 06:41 AM
appreciate it, coke

5/14/12
Beltless Squat Against Average Bands
60x3
150x3
240x1
330x1
380x1
410x1
420x1
430x1


a little annoyed at the jumps i took, but 410 felt heavy so i only thought i'd have one more in me.

Really kicking ass on the squats lately! Even with reverse bands, you still move faster in the middle and top! ;)

sandman24
05-17-2012, 07:42 AM
thanks man. i feel great. the real test is in two weeks with full gear and straight weight.

sandman24
05-20-2012, 05:23 PM
5/17/12
Conventional Deadlifts with chain
135x5
~50lbs chain
135x3
~100lbs chain
135x3
~200lbs chain
135x1
225x12x1 with 30 seconds rest
SSB Seated Good Mornings (holding outside)
95x15
135x3x15
Reverse Hyper
200x3x15

tCI1UxbkoYg

easy day, didn't want to be sore for benching the next night.

CHASE TRUSNOVEC
05-20-2012, 05:31 PM
looking great all around dude and good googly moogly on the deadifting!!!

sandman24
05-20-2012, 06:56 PM
thanks, chase!

5/18/12
Bench
45x5
95x5
135x5
185x1
215x1
3 board
275x1
Shirt (no boards)
315x2
355x2
395x2
425x2
440x2 PR
2 board
480x1
505x1 PR
Seated Low Cable Rows
10x5x12
Lat Pulldown with minis
7x5x10
Light Band Pushdowns
25
20
20
20
15

5 lb pr to a 2 board, but i'll take it. inching my way to a 500 bench.

cUAWVJYHIlg

Eric Adolph
05-21-2012, 12:42 PM
thanks, chase!

5/18/12

Bench
Shirt (no boards)
440x2 PR

2 board

505x1 PR


By far the best I've ever seen you bench; perfect groove, good speed out of the hole, and stronger/more stable lockout.

Coke
05-21-2012, 05:25 PM
Stellar with the new benching PRs.

sandman24
05-22-2012, 09:19 PM
Stellar with the new benching PRs.


By far the best I've ever seen you bench; perfect groove, good speed out of the hole, and stronger/more stable lockout.

thanks guys. eric, it definitely was the best in a while. really pumped to see where this all ends up in october

5/21/12
Box Squat (13")
200lbs chain
55x1
105x1
145x1
195x5x1
Beltless Competition Stance Pause Squats (No chain)
145x2
235x1
265x1
305x5
Seated Leg Curl
80x5
110x3x20
Leg Press
200x5
400x2x20
Leg Extensions
12x2x15
Planks
50lbs chain
60 seconds
75lbs chain
60 seconds
100lbs chain
60 seconds
Standing Ab Pulldown
9x3x15

nY9yiCvetj4

Coke
05-24-2012, 10:14 AM
Great form with the squats, way to grind 'em out!

CHASE TRUSNOVEC
05-24-2012, 10:21 PM
great squatting brotha...youre definitely getting more explosive off the box for sure!!!

sandman24
05-26-2012, 05:01 PM
great squatting brotha...youre definitely getting more explosive off the box for sure!!!

thanks, brother. owe it all to you.


Great form with the squats, way to grind 'em out!

thanks coke

5/24/12
Sumo Deads off 3.5" blocks
135x1
50lbs chain
135x1
120lbs chain
135x1
225x1
275x1 (belt)
315x1
345x1
370x1
385x1
400x1
Sumo Deads (minis pulling forward)
135x9
225x5
315x2x5
365x5 (belt)
Cybex Lat Pulldown (Inside Handle)
50/side x10
95/side x3x10
Iso Rows
45/side x10
90/side x3x10
GHR w/ light band
3x10


XNLMyGy9QVM

good day. never pulled from this height before. usually it's slightly above 4". definitely felt the bands pulling me forward on the pulls from the floor. did these instead of dimels. going to work them in a little bit. benched 5/25, and i'll have that up tomorrow. then a big squat day monday.

Coke
05-26-2012, 10:45 PM
Extremely nice with the pulling!!

sandman24
05-27-2012, 09:48 AM
Extremely nice with the pulling!!

thanks terry.


5/25/12
Floor Press (pinky)
40lbs chain
45x4
100x3
140x3
190x1
210x1
220x1
230x1 PR
235x0
185x6 (middle grip)
Chaos Bench (middle grip)
25lb kettlebells/side x3
50lb kettlebells/side x3
50lb and 25lb kettlebells/side x3x3
Dip Machine
45/side x15
90/side x3x15
Rope Pushdowns
90x3x15
Barbell Curls
45x10
65x10 wide grip
85x10 close grip
45x15 close grip

ry0UecYMvmM

the kettlebells for the chaos bench is much harder than the plates. the swing is insane. they weren't true kettlebells, but steve got them from work. we also used the deadlift bar for extra whipping. hopefully can do it again next week.

sandman24
05-29-2012, 07:23 PM
5/28/12
55x2x5
Briefs on
145x3
235x3
325x1
suit/straps up
415x1
505x1
595x1
660x1 PR
Close Stance Beltless Pause Squats
235x8
Lying Leg Curl/Leg Extensions
6x20/10x20
6x20/10x20

had a little trouble coming forward out of the hole. think it was my belt not being tight enough around the suit. have a lever belt on the way so that should help. also could be lower back soreness from pulling last week. regardless hit a 25lb pr, even though it was probably a little high, but i'll take it. still have 2 months to get things rounded out.

NVCaaxLZ_8o

Coke
05-29-2012, 07:29 PM
Really killer stuff dude.

Eric Adolph
05-29-2012, 09:12 PM
5/28/12

had a little trouble coming forward out of the hole.



it got contagious!!


still have 2 months to get things rounded out.

no more rounding!!

sandman24
06-03-2012, 09:14 AM
no more rounding!!

haha good point.

5/31/12
Conventional Deadlifts on Jump Stretch Platform with quaded minis (220lbs tension)
135x3
185x3
225x4x1
235x4x1
245x4x1
275x1
315x1
330x1
Conventional Deadlifts with mini bands pulling forward
225x5
315x5
ripped my hand open on this set so had to do things that didn't force me to squeeze the bar.
Beltless SSB Good Mornings (wide stance)
145x5
195x3x5
Reverse Hyper
100/side x15
145/side x3x15
Ab Crunch Machine
180x15
200x2x15
Leg Raises
3x15

solid day with the speed work and working up a little afterwards. my best with short bands (140lbs tension) is 335. so this was harder and only 5lbs less. full gear double next week

4EPFbTi19ok

6/1/12
2 board and 130lbs chain (ring finger grip)
45x3
95x2
145x2
175x1
190x1 PR
205x0
Sling Shot
205x1
225x1
240x1
250x1 PR

Chaos Bench
45/5 hanging x5
45/5 + 25 hanging x3
45/5 + 45 hanging x2x3
45/5 + 45 hanging x2 miss 3

Wide Grip Lat Pulldown
8x12 benchlike
11x12 straight
11x12 benchlike
11x12 straight
11x12 benchlike

Rope Face Pulls/Triceps Extensions behind head on cable
10x10/9x10
10x10/9x10
10x10/9x10

NX_A1uY6RQo

good day benching. going to try for a raw pr next week.

Coke
06-04-2012, 10:15 AM
Impressive vids, having fun with it!

sandman24
06-09-2012, 06:37 AM
thanks, terry.

little behind

6/4/12
Shoulders and Tris
Axle Strict Military Press
80x10
110x10
130x3x8

Seated Dumbbell Press
45x10
55x8
65x5 help on 6

Dumbbell Side Raises
10x15
15x3x15

Axle JM with 50lbs chain
80x10
add chain
80x5x10

Halbert Raises
15x3x15

Light Band Pushdowns
25
25
25
25

6/5/12
Sumo Deadlifts
135x3
225x3 briefs
315x2 suit/straps down
405x2
505x1 straps up
535x1
565x1 almost 2
Seated GM
105x15
145x3x15
Seated Cable Row
10x15
GHR with average band
3x10

XGHMlLNwhjQ

almost hit the 565, but my left hand was torn up from last week and on that set, my right hand ripped open. i think doubles are too hard on my form. too hard to duplicate every rep. next time i'm going to work with less chain, 60lbs, and go into the 540-550 range. have to keep hammering the transition.

Coke
06-09-2012, 09:03 AM
Stellar pulling, good idea to lighten it up some.

Eric Adolph
06-09-2012, 07:01 PM
have to keep hammering the transition.

you and me both!

sandman24
06-10-2012, 08:11 PM
you and me both!

hell yeah!


Stellar pulling, good idea to lighten it up some.

not lightening up, so much as using different accommodating resistance and not doing doubles.

6/8/12
Bench
45x3
95x3
145x3
195x1
215x1
240x1
260x1
275x1 tied alltime pr
280x0
Slingshot
280x1
300x1
315x1
335x0
Incline Close Grip
145x5
195x3 elbow flared up a little so cut the incline
Cybex Lat Pulldown (inside grip)
45/side x12
100/side x3x10
Tate Press
40x3x12

MJkmJqoZIi4

pretty good day considering i got smoked by 280 a couple of months ago. chaos seems to be helping, so i'm going to stick with it. shirt work next week.

Coke
06-11-2012, 12:35 PM
Nice with those lifts bro.

CHASE TRUSNOVEC
06-11-2012, 08:48 PM
hey thank you so much for all your help on saturday!!! you are a blessing...thank you for giving so selflessly!!!!! God Bless ya homey!!! insane pulling too!!!

sandman24
06-13-2012, 05:40 AM
hey thank you so much for all your help on saturday!!! you are a blessing...thank you for giving so selflessly!!!!! God Bless ya homey!!! insane pulling too!!!

anytime brotha! thanks!

6/11/12
13" Box Squats with ~150lbs chain
55x3
55x1
105x1
145x1
195x1
215x5x1

Competition Stance Pause Squat
150x2
240x1
290x1
325x4 PR

Lying Leg Curl
9x15x3
Close Stance Leg Press
200x7
400x2x15

Leg Extensions
8x2x20

Decline Situps holding 5lb plate behind head
3x12

Oblique Twists
25x3x10

dvJE1GpUwp0

i think the speed could've been a little bit better off of the box. the last set might've been the best. deadlift deload this week so nothing until shirt bench on friday.

Coke
06-14-2012, 05:30 AM
Way to grind out your 325 squats...that Matt(S) dude is ridiculous.

sandman24
06-17-2012, 05:23 PM
Way to grind out your 325 squats...that Matt(S) dude is ridiculous.

thanks terry, he's a freak for sure

6/15/12
Bench
45x5
95x4
135x4
185x1
225x1
3 board
275x1
Shrit to chest
315x1
365x1
405x1
440x1
470x1 PR
Raw 3 board
225x4
250x3
275x3
290x1
300x1
310x1
V Bar Pushdowns (no rest)
8x5x15
Reverse Flies
80x3x10

pXm8mywaDb8


had a great day. just missed touching the 440, but overshot the bubble so i pressed. 470 might not have been locked on the left arm, but it was right there.

Coke
06-18-2012, 10:44 AM
had a great day

No joke, stellar day on the bench.

CHASE TRUSNOVEC
06-18-2012, 09:11 PM
great work my brotha!!! congrats on your bench pr and squatting tonight!!! glad to see you moving!!!

sandman24
06-20-2012, 08:23 PM
thanks, gentleman. having a great time.

6/18/12
Reverse Average Band Squats
60x5
150x3
240x3
330x1
380x1
420x3 5lb PR
430x3 15lb PR

Close Stance Pause Squats
135x3
225x1
255x11

Seated Leg Curls
100x4x15

Leg Press
200x6
400x5
450x3x15

Hack Squats
45/side x3x15

Leg Extensions
9x20
8x20
7x20

Kneeling Ab Pulldown
200x3x15

Side Bends
80x3x10

iD4OtGAbrkA

Coke
06-21-2012, 08:32 AM
May want to reload the vid, still went out there and saw it anyways - seriously beastly with the squats!!

sandman24
06-24-2012, 04:33 PM
thanks, terry. took care of that

6/22/12
Conventional Speed Deadlifts
135x3
add 80lbs chain
135x1
225x1
225x1 (belt)
275x5x1
285x5x1
295x5x1

Seated SSB GM
45x5
115x8
155x3x12

Wide Grip Lat Pulldown with mini
8x10 Benchlike
8x10 Straight
8x10 Benchlike
8x10 Straight

Pendlay Rows
135x10
175x3x10

Reverse Hyper
200x15
400x3x15


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

Coke
06-26-2012, 10:24 AM
Great speed work man.

sandman24
07-02-2012, 04:35 AM
thanks, terry.

6/28/12
Reverse Band Sumo Deadlift
135x3
225x1
315x1
405x1
455x1
500x1
530x0
500x0

Sumo Stiff Legged Deadlift
135x5
225x5
275x3x5

GHR with 10 behind head
10
25 behind head
2x10

Ultra Wide Pull Throughs
120x3x15


http://www.youtube.com/watch?v=jys8BaV1tMw

not a good day. just once i'd like to train my deadlift without my legs being sore from squatting!!

sandman24
07-02-2012, 04:39 AM
6/29/12

Bench
45x5
50lbs chain
45x3
100lbs chain
45x3
1 board
95x3
135x3
150x3
185x1
200x1
210x1
Slingshot
225x1
250x1
265x0
265x1

Low Incline Log
Log x15
25's x3x15

Seated Cable Rows
8x12
11x3x12

T-Bar Rows
45x10
45 and 25 x3x12

One Arm Pushdowns
40x3x15

Dumbbell Reverse Flies
20x3x15

Dumbbell Curls
25x10
30x10


http://www.youtube.com/watch?v=1iBXF2NWCOM

glad i came back and his the 265 with the sling shot. tris were fried after.

Coke
07-02-2012, 10:56 AM
Liking them efforts, making it happen.

Eric Adolph
07-02-2012, 11:25 AM
Might wanna edit that bench workout to say "1-Board" instead of 2! ;)

sandman24
07-02-2012, 11:44 AM
Might wanna edit that bench workout to say "1-Board" instead of 2! ;)

oops thanks, e

CHASE TRUSNOVEC
07-03-2012, 10:00 PM
good work all around my brotha!! keep it moving...cant wait for your meet!!!

sandman24
07-05-2012, 01:24 PM
good work all around my brotha!! keep it moving...cant wait for your meet!!!

thanks, man. i'm pumped

7/4/12
Squats
55x5
50lbs chain
55x3
Briefs
145x1
235x1
Suit/straps down
325x1
Suit/straps up
415x1
505x1
555x1
600x1
630x1

Close Stance Pause Squats
135x3
225x11

Ab Crunch Machine
200x3x15


http://www.youtube.com/watch?v=WdX3Z55Qb58

great day today. 635 is my best in a meet, so i'm ready to smoke that. everything is coming together for the meet august 4. eric's in charge of my attempts, so i won't go too all out and blow it all before jumping in to another meet cycle for the xpc semi's in october.

Coke
07-06-2012, 10:45 AM
Ought to be well pleased with them squats Sandy, all you guys rockin' it up in there!

CHASE TRUSNOVEC
07-06-2012, 10:30 PM
jacked up and looking great Sandy!! yeah i just said that lol

sandman24
07-08-2012, 12:56 PM
thanks terry.

lol chase. thanks brother

7/6/12
Floor Press
45x5
~50lbs chain
45x5
~100lbs chain
45x3
95x3
125x3
155x1
185x1
200x1
210x0

Sling Shot
225x1
235x1
245x1

Chaos Bench with kb-like things
25 hanging
5
50 hanging
5
50 and 25 hanging
3x4

Close Grip Incline
135x3x12

Dumbbell Rows with mini
30x12
40x2x12

Cybex Latt Pulldown (inside grip)
45/side x6
95/side x10
95/side x2x12

Incline Schwabs
Bar x10
25/side x3x10

1 Arm Reverse Flies on Pec Deck
60x10
70x10
89x2x10

Barbell Curls with 30 seconds rest
55x8
65x8
70x2x8


http://www.youtube.com/watch?v=f3YQ4dQZmJ4

had a great time training with everyone. atmosphere is everything!

Chris Rodgers
07-08-2012, 02:34 PM
had a great time training with everyone. atmosphere is everything!

Damn straight! Good work tubby :moon:

sandman24
07-13-2012, 06:11 AM
thanks dude, always a blast training with you.

behind on my log, yet it's been a crazy week and i only trained one day:

7/9/12
13" Box Squats with ~200lbs chain
~200lbs chain
55x2
55x1
105x1
145x1
175x5x1

Competition Stance Pause Squats
135x1
185x1
230x11

Lying Hamstring Curl
6x3x20

Hack Squats
52.5/side x2x20

Leg Extensions on Black Machine
7x3x15

Ab Coaster
35/side x3x15

Oblique Twists
35x3x10


http://www.youtube.com/watch?v=by-ZPDjTaPY

last time i did speed squats with heavy chain we only had 190lbs. i also used 165. this was 10lbs heavier chain and 10lbs heavier bar weight, and i felt faster and more explosive. shirt benching tonight

Coke
07-13-2012, 08:55 AM
Looking super in the vid, make no mistake.

sandman24
07-15-2012, 10:45 AM
thanks, terry. the speed and explosiveness is coming along.

7/13/12
Bench
45x3
95x3
135x3
185x1
225x1
3 board
280x1

Shirt no board
320x2
360x2
405x2
435x2
450x2 PR

2 board overload
490x1
515x1 PR


http://www.youtube.com/watch?v=bGwlCW7DAMw

got out of work late so i had to start an hour later. this was the last bench day before the meet on August 4. 455 is my best in a meet and i felt like i left a lot in the tank on the 450 double. 515 was the most i've ever had in my hands and felt heavy, but moved faster than the 490. squat and bench are there, but my deadlift training has been screwed up the past couple of weeks. between scheduling, and being sore from squatting, it's been a mess. i'm going to pull heavy after taking a lightish squat tomorrow, and we'll see where its at.

Chris Rodgers
07-15-2012, 04:11 PM
The 450x2 and the 515 off the boards were strong as hell. Won't be long til your shirt bench is 200 lbs ahead of mine and Eric's lol.

S_Lusterino
07-15-2012, 04:27 PM
:strong:500 opener! I think soooooooo

Coke
07-16-2012, 12:46 PM
Damn dude, sporting some new benching PRs.

sandman24
07-22-2012, 06:50 PM
thanks everyone. it's been a great training cycle, we'll see how everything comes together in 2 weeks.

really far behind. here's last week's squats:
7-16-12
Squats
55x5
145x2
Briefs
235x2
suit/straps down
325x1
straps up
415x1
505x1
600x1 very light knee wraps

Deads
225x1
275x1
355x1
455x1
535x1
570x1 PR

GHR with Light Band/Decline Situps with 5 behind head
10/12
10/12
10/12


http://www.youtube.com/watch?v=FbBnyjik3lI

had to call an audible on the plan because my geared deadlift got pushed back due to scheduling. not a big deal, though because i was still 3 weeks out from the meet.

sandman24
07-22-2012, 06:52 PM
7-19-12
Conventional Deadlifts
135x3
add 80lbs chain
135x3
230x1
30 seconds between sets:
280x5x1
290x5x1
300x5x1

SSB Beltless Wide Stance Good Mornings
45x5
115x5
155x5
205x3x5

Iso Low Row
45/side x12
70/side x3x12

Iso High Row
70/side x12
85/side x3x12

Reverse Hyper
200x5x15


http://www.youtube.com/watch?v=gs2ehzLjTuw

back = fried

sandman24
07-22-2012, 06:55 PM
7-20-12
Bench against doubled minis
45x5
2 board
95x3
135x3
165x1
195x1
225x1
240x1

Sling Shot
255x1
270x1
285x1
300x1

Incline Log (Low Incline)
Log x6
25/side x5
45/side x5
60/side x5
35/side x12

Decline Hammer Strength Machine
60/side x15
85/side x3x15

Reverse Flies/1 Arm Pushdowns
70x10/5x12
80x10/6x10
90x10/6x10


http://www.youtube.com/watch?v=wQ4IhteG3cE&feature=youtu.be

Coke
07-23-2012, 10:38 AM
All is appearing very well bro, props on the training!

S_Lusterino
07-23-2012, 01:52 PM
I see u hadda call an audible....red 10?

sandman24
07-31-2012, 09:32 AM
haha been really lazy with my log.

7-23-12
13" Box Squats with ~150lbs chain
60x1
110x1
150x1
200x1
225x5x1

Competition Pause Squats
45x2
145x2
205x1
240x11

Lying Leg Curl
7x3x15

Leg Press
200x6
400x2x15

Leg Extensions (black machine)
8x2x20

Kneeling Ab Pulldown
230x3x15
Side Bends
85x3x10


http://www.youtube.com/watch?v=kinwS_9dxrw&feature=youtu.be

sandman24
07-31-2012, 09:33 AM
7-26-12
Sumo Deadlift
135x5
225x3
315x3x3

Eleveated GHR with 25 behind head
3x10

Reverse Hyper
290x3x15

Leg Raises
3x15

Standing Rope Ab Pulldown
10x3x10


http://www.youtube.com/watch?v=qdCdtpTakuE&feature=youtu.be

sandman24
07-31-2012, 09:36 AM
7-27-12
Bench
45x5
95x5
135x5
185x3
225x3x3

Incline Barbell
95x10
135x10

Wide Grip Lat Pulldown with mini
9x10 Benchlike
9x10 Straight
9x10 Benchlike
9x10 Straight

T-Bar
45x12
70x3x12

Side Raises
15x3x12

Dumbbell Alternating Curls
30x3x10

Light Band Pushdowns
20
15
15

sandman24
07-31-2012, 09:37 AM
7-30-12
Leg Curl
5x3x20

Leg Extensions
5x3x20

Pendlay Rows
95x3x10

Leg Raises
3x15

cut begins now. 5-7 pounds no big deal.

Coke
07-31-2012, 11:12 AM
cut begins now. 5-7 pounds no big deal.

Good luck with that.

Way to bring things up-to-date in here, lol.

Eric Adolph
07-31-2012, 02:55 PM
cut begins now. 5-7 pounds no big deal.

You shouldn't even need a day of no eating!!

sandman24
08-05-2012, 06:27 PM
August 4 RPS New York State Championships (qualifier for XPC Semi-Finals in October)

had a great time with the team in upstate new york. the cut wasn't too bad, i was able to eat sporadically on thursday. then i woke up friday morning and things changed drastically. i was 166.2 on my scale at the hotel. i jumped in the shower, put the hot water all the way up and sat there for a half hour. went to weigh ins and was 166. we went for a jog around the parking lot, then i sat in my car with the heat on for five minutes. went back in and weighed 165. then i pounded some pedialyte and we went to eat. woke up saturday morning at 174.6. perfect, except my stomach was killing me all morning. i thought i'd be ok for squats, but still wasn't feeling 100%

squats
Opener: 615 GOOD
struggled way too much. my weight was up, but the suit felt loose. going to try and add another pair of briefs, or have the suit taken in.

2nd attempt: 640 NO GOOD. it felt great on the unrack, but didn't have anything out of the hole.

3rd attempt: pass

we were looking to set a small pr, but i was just about buried, so we skipped the third.

Bench (i finally started feeling like myself, and close to 100%)
Opener: 440 GOOD. this felt great, and a solid opener

2nd attempt: 460 GOOD. also felt smooth. small 5lb pr

3rd attempt: 480 NO GOOD. i pushed straight up and the bar dipped when i tried to bring it back. i should've been good for this, but made a mistake. it happens. things are on track for 500 in october

Deadlifts
Opener: 535 GOOD. easy opener to stay in the meet and qualify for the XPC Semis

2nd attempt: 555 GOOD. also went up easily, and gave me a 25lb total pr at 1630.

3rd attempt: pass

had a great time with the guys up at the meet. met some cool people, and learned a ton. should be a fun 10 weeks getting ready for october!


http://www.youtube.com/watch?v=e9VonY1izdU

Coke
08-06-2012, 04:40 PM
I know you wanted more but what you did was amazing, moved outrageous weight at the meet.

S_Lusterino
08-06-2012, 08:57 PM
Better fix that sig brotha!

sandman24
08-09-2012, 05:35 PM
I know you wanted more but what you did was amazing, moved outrageous weight at the meet.

thanks terry, it's still disappointing falling short of my goal.



Better fix that sig brotha!

done!

back at it
8/9/12
Deadlift
135x5 conventional
135x5 sumo
225x5 conventional (loose belt)
225x5 sumo
315x5 conventional (one notch tighter)
315x5 sumo

Bench
45x8
95x5
135x5
175x5
205x5x5

Close Grip Lat Pulldowns
9x12 benchlike
9x12 straight
9x12 benchlike
9x12 straight

Coke
08-09-2012, 06:08 PM
Looking solid throughout Sandy, back on the grind.

sandman24
08-15-2012, 06:46 PM
thanks, terry.

8/13/12
Leg Press/Leg Extensions
100x10/5x10
200x10/5x7
300x15/6x15
350x15/7x15
400x15/8x15
450x15/9x15

Squats with belt
135x12
160x12
185x12
210x12

Stiff Legged Deadlift to knee/Lying Leg Curls
95x15/4x15
135x15/5x15
175x15/6x15
205x15/7x15

Leg Raises
4x20

doesn't look like much but i still can't walk. wanted more abs, but i was really feeling it. probably due to it being the first true day back at it.

Coke
08-16-2012, 05:22 PM
On point with the leg work man.

Eric Adolph
08-16-2012, 08:26 PM
t
doesn't look like much

Opposite, Lol

sandman24
08-19-2012, 07:58 PM
lol thanks guys. similar stuff this week.

here's the rest of last week:
8/16/12
Conventional Deadlift
135x3
110lbs chain
135x1
225x1
255x1

150lbs chain
255x5x1
265x5x1
275x5x1

Seated SSB Beltless GM's
50x7
100x10
140x3x15

Bentover Row Machine
25lbs chain
45x15
50lbs chain
45x3x15

Seated Cable Row
11x3x10

Reverse Hyper
200x5x15


http://www.youtube.com/watch?v=FPKu2p4rPmY&feature=youtu.be

sandman24
08-19-2012, 09:06 PM
8/17/12
Bench
45x5
130lbs chain
95x3
135x1
160x1
175x1
190x1 PR
205x0

Slingshot
225x1
240x1

Incline Dumbbells
55x12
65x12
75x12

Iso Shoulder Alternating Press
45/side x10
70/side x3x10

Schwabs
5/side x10
30/side x2x10
30/side x7

Reverse Flies Dumbbells
20x12
25x3x12

Pushdowns
4x12
5x12
5x2x10


http://www.youtube.com/watch?v=QMOGTbX-UTI

Coke
08-20-2012, 11:11 AM
Damn good work in those vids with you guys.

S_Lusterino
08-20-2012, 09:36 PM
Coke if u wanna see what I look like just look for the extremely thick back lol ( I wish)

/end thread jack

sandman24
08-25-2012, 06:28 PM
thanks, terry. just got a new camera, so should have some more fun.

8/20/12
Leg Press/Leg Extensions
200x8/5x10
275x8/5x8
350x15/6x15
400x15/7x15
450x15/8x15
500x15/9x15

Squats with belt
150x12
175x12
200x12
225x12

Stiff Legged Dumbbells to knee/Seated Leg Curl
50x15/90x15
55x15/100x15
60x15/110x15
65x15/120x15

Slight Decline Situps
4x15

Ab Pulldown
8x10
9x10
10x10
11x10

sandman24
08-25-2012, 06:29 PM
8/23/12
Deadlifts on Rogue Platform
Average Bands
135x3
Average and Light Bands
135x3
Briefs and Belt
225x1
Suit/straps down
315x1
straps up
345x1
375x1
405x2x1

Conventional Block Pulls (bands still on)
225x3 belt
275x3
300x3

Elevated GHR with 25lbs chain


http://www.youtube.com/watch?v=BPg2BbUL614&feature=youtu.be
3x10

sandman24
08-25-2012, 06:32 PM
8/24/12
Axle Floor Press
80x4
40lbs chain
80x4
130x3
160x3
190x1
210x1
225x1
230x0
Sling Shot
235x3
250x3

Incline Close Grip
145x5
195x3x3

Cybex Lat Pulldown
55/side x10
100/side x3x10

Iso High Row
90/side x3x10

Seated Dips
45/side x15
90/side x3x10

Straight Arm Lat Pulldowns
5x3x10

1 Arm Pushdowns/1 Arm Cable Rows
5x12/5x10
5x12/5x10
5x12/5x10


http://www.youtube.com/watch?v=pzqV0wuP0Es&feature=youtu.be

Coke
08-27-2012, 11:10 AM
thanks, terry. just got a new camera, so should have some more fun.

Nice with the new camera, always doing fine work.

sandman24
08-28-2012, 09:15 PM
thanks, terry.

8/27/12
12.5" Box Squats
~80lbs chain
55x2
~140lbs chain
55x2
~190lbs chain
55x1
105x1
145x1
195x5x1

Beltless Competition Stance Pause Squats
170x1
210x1
250x10

Lying Leg Curls
10x2x10
10x8/6x4

Close Stance Leg Press
200x5
380x5
470x3x15

Leg Extensions
9x2x20

Ab Coaster
25/side x15
35/side x3x15

Top Cable Side Twists?
5x3x12


http://www.youtube.com/watch?v=Iy6_lLXmuR0

Coke
08-29-2012, 10:49 PM
Great job with the squats and all.

sandman24
09-03-2012, 04:25 PM
thanks terry

8-30-12
Sumo Speed Pulls
Single Ply briefs (to stretch out)
135x5
add ~150lbs chain
135x2
225x1
275x1
315x11x1

Dimel Deadlift
315x3x8

Pull Throughs
150x3x12

45 Degree Back Raises with rehab bar and 5's on each side
3x10

miscounted the deads and fell a set short. no big deal


http://www.youtube.com/watch?v=Ny4tlugWI3E&feature=youtu.be

sandman24
09-03-2012, 04:29 PM
8/31/12
Bench
45x5
doubled minis
45x2x5
95x3
135x3
185x1
225x1

New Shirt
275x3 (touched third one)

Old Shirt
315x1
360x1
400x0
405x1
430x0

Rolling Triceps Extension/Reverse Flies
30x15/80x15
35x15/90x12
40x15/100x10

Preacher Curls
3x10


http://www.youtube.com/watch?v=aVt6PVEpZMA

just missed the 430. if i hadn't have missed 400, i might have had more gas. pleased with the workout, though my groove was a little on the low side.

sandman24
09-03-2012, 04:32 PM
9/3/12
Squats
55x3
~130lbs chain
single ply centurion briefs/predator briefs
55x3
145x3
235x1
suit/straps down
325x1
straps up
415x1
480x1
wraps
530x1
580x1


http://www.youtube.com/watch?v=BpJm__lzW3w

had a slight grab from the back spotter on the 580. felt good with the added support, even though the suit still felt a little loose.

Eric Adolph
09-04-2012, 08:59 AM
Squats looked awesome; form on point, and much better pop than usual!

Coke
09-04-2012, 11:14 AM
Very nice across the board Sandy!!

sandman24
09-17-2012, 07:25 PM
thanks gentleman. things have been insanely busy.

9-6-12
Conventional Deadlift
135x5
225x2
315x1
365x1
405x2x3
415x3
445x3 PR
415x2x3

SSB Close Stance 10" Box Squats
45x5
95x5
135x3x8

Standing Single Leg Leg Curl
15x3x15

Single Leg Leg Press
90x3x8

Leg Extensions on black machine
50x3x15

Leg Raises
3x15


http://www.youtube.com/watch?v=t_NikvS24Gg

sandman24
09-17-2012, 07:28 PM
9-7-12
Bench
45x5
95x3
135x3
165x3
195x3
225x3
245x3 (misloaded 5lbs one side...my fault)
245x3
Sling Shot
265x3
285x3
305x2
320x0

Close Grip 3 board
225x2x8
225x7

Lat Pulldown
8x20 Benchlike
8x20 Straight
8x20 Benchlike
8x20 Straight

Dumbbell Flies/Barbell Front Raises
25x15/45x15
25x15/45x15
25x15/45x15

Dumbbell Rows
50x3x12

Light Band Pushdowns
25
25


http://www.youtube.com/watch?v=aFOHkrox0Sk

sandman24
09-17-2012, 07:30 PM
9-10-12
13" Box Squats with Average Band
Single Ply Centurion
60x5
110x2
150x1
200x1
240x10x1

Competition Stance Beltless Pause Squats
45x1
135x1
225x1
270x10 PR

Lying Leg Curl
80x3x12

Hack Squats
90 x2x12

Leg Extensions
6x2x20

Kneeling Ab Pulldown
210x3x20


http://www.youtube.com/watch?v=IbuGGt7FlIU

sandman24
09-17-2012, 08:12 PM
9-13-12
Sumo Deadlift
~40lbs chain
135x3
briefs
135x1
225x1
315x1
suit/straps up
405x1
475x1
525x1
560x1
585x1 PR

Conventional Raw Pulls off of 3.5" Blocks
~40lbs chain
405x3
~70lbs chain
405x3
~100lbs chain
405x3

Iso Lateral Row
45/side x10
90/side x10
115/side x3x10

GHR with 35 behind head
3x10

Straight Arm Lat Pulldowns
5x3x12

Green Band Close Stance Good Mornings
3x12


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

not only was the 585 a pr with chains, it was a pr with straight weight too. deads are really coming along this cycle.

Coke
09-19-2012, 07:38 PM
Quite an update man, props on the new PRs.

sandman24
10-07-2012, 06:37 PM
9/14/12
Bench with 100lbs chain
45x3
2 board
95x3
135x3
165x1
190x1
205x1
215x1 PR
225x0
Sling Shot
235x3
270x1 PR

Incline Dumbbell (1 arm at a time with light band)
30x10
40x10
40x8
40x8

1 Arm Triceps pushdowns
5x3x15

Side Raises 20x3x15

sandman24
10-07-2012, 06:38 PM
9-20-12
Conventional Deadlift
Jump Stretch with quaded minis
95x3
140x1
190x1
230x5x1
240x5x1
250x5x1

SSB Close Stance Beltless Pauses Squats
45x3
95x2
135x1
185x10

Stiff Legged Dumbbell Deadlift
55x3x12

Leg Extensions
6x2x20

Standing Ab Pulldown
9x15
10x3x15

sandman24
10-07-2012, 06:40 PM
9-21-12
Bench
45x5
135x5
135x3
185x3
225x1
3 board
275x1
Shirt (no boards)
315x3
365x1
405x1
445x0
475x0
475x1 PR

3 board raw
225x8
255x5
275x3
295x1
315x1 PR
325x0
2 board
225x10

T-Bar Rows
45x15
90x3x15

Dumbbell Reverse Flies
20x3x15

sandman24
10-07-2012, 06:46 PM
9-24-12
Squats
55x2x3
Predators and Single Ply Centurion briefs
145x3
235x3
325x1
Suit with Straps up
415x1
505x1
570x1 self knee wrap
610x1 real knee wrap
640x1

Close Stance Beltless Pause Squats
145x2
195x1
250x10

Seated Leg Curl
100x3x15

Highest Incline on the Leg Press
200x6
400x3x15

Single Leg Extensions
4x3x10

Decline Situps
3x15

Side Bends
55x3x15

sandman24
10-07-2012, 06:48 PM
9-27-12
Deadlift Deload
Pendlay Rows
95x10
Standing on short minis
95x10
145x3x10

Cybex Lat Pulldown (inside grip)
55/side x10
100/side x3x10

1 Arm Seated Cable Row
3x3x12

Leg Raises
3x20

sandman24
10-07-2012, 06:50 PM
9-28-12
Bench with Doubled Minis
45x8
1 board
95x5
120x3
145x3
170x3
185x1
200x1
215x1
225x1
185x7 help on 8

Military Press
45x5
95x8
115x8
135x5

Lying Chest Press Machine
90x3x20

Tate Press
30x3x12

Dumbbell Reverse Flies/Barbell Curls
25x12/45x12 (4 sets)

sandman24
10-07-2012, 06:51 PM
10-1-12
Sumo Deads
135x2
135x1
225x1
315x1
405x1
500x1
545x1
600x0
600x0

wasn't into it so just left. felt exhausted and that i needed to take a break for the night.

sandman24
10-07-2012, 06:53 PM
10-3-12
Front Squats
45x3
95x3
135x1
185x1
225x1
250x1
275x0 bar rolled off
225x1

SSB Competition Stance Pause Squats
135x2
185x1
225x10

Elevated GHR with Light Band
3x10

Black Machine Leg Extension
70x3x15

Seated Ab Machine
200x3x12

High Cable Oblique Twists
4x12
6x3x12

sandman24
10-07-2012, 06:55 PM
10/4/12
45x3
40lbs chain
45x4
105x3
145x3
195x2
215x1
225x1
Sling Shot
245x1
260x1
275x1

Incline Barbell Close Grip
135x12
165x8
185x5 help on 6

Seated Dips
45/side x15
70/side x3x15

Rolling Dumbbell Extensions
30x3x12

Dumbbell Curls
30x3x8

getting close to the xpc semis and i've been slacking on the log. i feel great, even though i missed the 600 deadlift. the 585 with 40lbs of chain should put me there. squats feel great, and hopefully continue up to the meet. taking my last shirt bench this friday. really coming down to it!

Coke
10-08-2012, 10:08 AM
Been doing some serious work bro.

ehubbard
10-08-2012, 11:21 AM
So close on that pull! Now its time to get rested up for that meet.