View Full Version : Adam's 'Get fit Westside style' Journal

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12-09-2001, 06:40 PM
Exercise of the day is close stance bent over good am's
worked up to a 260,275, failed 300. the 300 slid down my neck and over my head:eek: not the best feeling.
partial deads with 2 sets of minis doubled 3 sets of 5 with 315 and i tried 405 but only got it half way. the 315 felt like 500 at the top!
6 sets of abs
2 sets of obliques

Sleep 9 hours

12-11-2001, 07:27 PM
8 sets of 3 with 145 the first few sets felt a bit odd, I was wobbly holding the weight and pushing it up?
6 sets of pusdowns with 30 secodns rest
4 sets of tbar

Sleep 7 hours

12-12-2001, 07:44 AM
Any particular reason why the 145 felt strange, maybe an injury?

What was the speed like with these?

12-12-2001, 05:13 PM
My guess is because i maxed out closegrip on ME day my neurological stuff might have been a bit messed up??
the speed was still really fast though so I was happy with that.

12-13-2001, 07:39 PM
used 155 plus two sets of minies per side with 2 wraps per band at top
10 sets of 2 speed was fast
3 sets of 4 and a set of 5 on partial deads with 325 plus all minis doubled over 500 pounds or so at top
3 sets of obliques
5 sets of abs

Sleep 10.5 hours:D

12-14-2001, 10:38 PM
Today I tried out 2 board press again. I went for an easy 225 then barely got 265 and missed 285. No records today
6 sets of 8 on pushdowns with V with 150lbs
set of hammer curls
40 reps with the 40 lbs dbs with rests at about every 7 reps or so
3 sets of tbar

Sleep 6.5 hours

12-16-2001, 07:02 PM
Today I maxed out on my 11"box with 2 sets of mini bands per side wraped 3 times each at top.
did 135 pretty easy
185 pretty hard
225 little struggle
255 barely
275 missed 6 inches off box
took another blast at 275 and hit it, i still stalled out at the same place but kept pushing and pushing. All the blood vesels in my eyes were popped and got very dizy after it. It made my day:)
Gave hammies and glutes a rest from assistance today
abs 4 sets and 3 sets of obliques

sleep 8 hours

12-18-2001, 04:33 PM
9 sets of 3x3x3 with 150 and mini per side with 8 wraps each
3 sets of 6 on close grip bench with 150 and band per side doubled to dumbell
5 sets of bb rows

sleep 7 hours

School is done for the next few weeks so lots of rest now:cool: I went easy on tris today for no perticular reason, just felt like giving them a break.

12-18-2001, 05:41 PM
Just found the results from my comp from 2 weeks ago. Heres a link. http://www.powerlifting.ca/nationals2001/2001easterns.html

12-21-2001, 12:15 AM
8 sets of 2 with 160 and 2 sets fo minis wraped 3times each
single with 50 extra at end
zerchers: 2 bands 3@225 1 band 3@225 4@185
abs obliques
sleep 9 hours

12-22-2001, 06:41 PM
close grip bench with 2 minis per side doubled got 155 and missed 165
4 sets of 6 with 95 and 2 sets of minis doubled
4 sets of lats

sleep 7 hours

Fart Barker
12-22-2001, 08:38 PM
Originally posted by getin bigger
Just found the results from my comp from 2 weeks ago. Heres a link. http://www.powerlifting.ca/nationals2001/2001easterns.html

which one are you?

12-22-2001, 09:24 PM
Adam MacKinnon

Fart Barker
12-23-2001, 04:11 AM
aha, nice job :thumbup:

12-23-2001, 04:01 PM
zerchers from bottom position with one mini per side doubled
185 heavy
225 very heavy
255 barely got
(cool song comes on)275 nailed it
(another cool song) 315 slowly got it, felt like head was going to pop off:eek:
335 6 inches and failed

I was realy happy with these, the 315 was 322 at bottom of lift and 380+ at the top

5 sets of abs
3 sets of obliques

Sleep 9 hours

Today my plans were to do reverse band deads with the big bands i ordered 2 weeks ago but i thought they didn't come. When i got home my dad was outside putting up decorations and found a package jammed between the 2 front doors. Since we don't use those doors they were probly there for a few days at least.(package was really damp) So i was sort of pissed that I didn't get to use them but I'm happy that they finaly came. Video I ordered still hasn't arrived:cry:

12-23-2001, 10:06 PM
I'd like to ask you how you can do 8 total sets for abs and obliques. After a set of decline situps and a sit of weighted hypers and maybe one of sidebends mine are fried.

12-23-2001, 10:07 PM
I dont do them to failor, usually leave 2 reps in me per set

12-26-2001, 05:28 PM
9 sets of 3 with 150 at home.
only haad 10 mins to workout so that was it
I think im going to try something different tomrorro for squats

12-27-2001, 05:14 PM
i was going to use all my bands on squat today (to do the speed strength squat cycle) but when my freind just tried to unrack the weight the whole squat rack started lifting and was near smashing the mirror befor i dived on it:eek: By this point i was pissed and just did regular speed squats. Next week I will do as i did today except attach teh bands to 200lb dumbells.
8 ssets of 2 with 185 and two sets of minis with 1 wrap at top
these were suprisingly(sp?) fast, probly cause i was still pissed i couldn't use my new bands
2 sets of 4 @412and a double with 462 on partial deads
a bunch of abs, probly 5 sets
no time for obliques

sleep 10 hours

12-28-2001, 02:11 AM
Out of curiosity when is your next meet?

12-28-2001, 03:11 AM
Nice ass deadlift.

12-28-2001, 01:54 PM
Franco, next meet is march 22 unless i can find one before that whicch probly wont happen.
Heath those are only partial deads from the knees so they make it a hell of a lot easier.

12-28-2001, 11:09 PM
Today I picked floor press cause I suck at it and well.....I still suck at it:D went 185,225,miss 250 I had a couple problems getting a handoff from my partners on the 225 which tired me out and by the time i missed 250 I didn't want to bother going for 240
4 sets of elbows out extensions with the 35's about 8 reps
4 sets of pushdowns
3 sets of bb rows

Sleep 7 hours

My hams and traps are dead from yesterday! It screwed up bb rows abit but nothing to bad.

12-30-2001, 05:20 PM
Today I got to use my big bands(green) and did reverse band deadlifts.
it went:
515miss 515miss the first miss was just over 3/4 up and the second one was probly 4 inches from lockout
The bands helped probly 80 pounds at the bottom and zero at the top.
3 sets of dimel deads with 185 @15,13,13 reps
I have to do abs and obliques tonight with the bands

Sleep 7 hours

01-02-2002, 05:35 PM
Had to work out at home cause gym was closed again tuttut
I used 150 for 9 sets all close grip with under 40 sec rest between the sets.
3 sets of pushups with the green bands around my back, got 8 reps each set
That was it

01-03-2002, 10:56 AM
you missed 515?

and here's me thinking you were strong...

01-03-2002, 07:35 PM
Well...today I tried doing a speed strength phase for teh squats. There were no misshaps like last time becuase i hooked the bands to 160lbs dumbells. Only problem is that i cant get enuf tension on the bottom possition of my squat. I did the phase today anyway just for the hell of it
6 sets of 2 with 57lbs and green bands wraped 2 time and 2 minis per side wraped 4 times
then a double with all the bands with an extra 50 pounds
3 sets of 6 on glutham raise with 70 pounds (really killed the hams today)
2 sets of side bends
4 sets of heavy abs

Sleep 5 hours:mad: I was used to going to bed at between 4-6am and last night i had to get to bed by 12, fell asleep after 2 and had to get up at 7.

01-05-2002, 04:30 PM
close grip bench with one mini per side doulbed:
The ones i missed i strained for about 4 seconds just to make sure i got enuogh TUT
close grip bench with minis doubled with 135 bar weight 3 sets of 6,6,5
elbows out extensions 3 sets of 8-10 with the 35's
cable rows 4 sets

01-06-2002, 04:38 PM
Today I did close stance good am's. went;
45 5
95 5
135 3
185 2
225 1
275 1 !
300 1 !!
315 1 !!!
That smashed my previous record in good ams!
3 sets of glut ham raise with 70@8,8,6
4 sets of heavy abs
3 sets of obliques

Sleep 9 hours

Today was a realy good day. The good mornings were waaaay up in weight and glut ham raise was up in reps and even the weight i used on abs felt easy.

Fart Barker
01-06-2002, 04:55 PM
when you do close grip bench, how far apart are your hands?

01-06-2002, 05:03 PM
Not definate but probly around 14-16 inches or so

01-08-2002, 07:49 PM
speed bench with mini wraped 8 times with 135lbs 3x3x3
These felt strong but my left elbow was in a ton of pain for some reason so I couldn't push to hard at the bottom of the reps.
I tried lockouts today(about 5-6inches) did 225 for a few then 275 for a double and my shoulder started to hurt.
Since everything decided to hurt today I went to my usual V bar pushdowns. Stack for 5, stack - 15 for 5 , 2 sets of 10 with 150 fast reps
5 sets of cable rows.
Sleep 7 hours

Im going to take a ton of glucosamine tonight and a lot of msm to see if that helps with my elbows.

01-10-2002, 06:30 PM
5 sets of 2 with 80 pounds with all my bands attacthed to 2 db each at the bottom. This gave me a TON of resistance at the top and a lot at the bottom. This setup seemed really good. If i get time i'll draw a pic of it.
a double with the bands and stuff witha n extra 50 pounds. went very good.
3 sets of glut ham raise with 70 @7,10,9
4 sets of abs heavy
2 sets of obliques

Sleep 7 hours

Food today = 0
calories came from milk and shakes(got my damn braces tightend again)

01-10-2002, 11:57 PM
Aren't braces a focking bitch? I sure as hell hope I get mine off soon. It's my senior year for shits sake...

01-11-2002, 05:42 PM
Today I went to train with the p'lifters in my area and i was going to try some benching with my shirt on using the max grip. I can get my rom done to aobut 6-8 inches this way so i was all excited. Untill i park at the gym, open my bag, and see i forgot to bring my damn shirt. Since i didn't want any chance of hurting pec or shoulder i went with ring finger on powerrings. I hit:
135 5 heavy
185 2 weird
225 2 barly
245 1 slooooooow at bottom 2 inches then flew
265 X
255 X
I missed them both at the botom but i figured that would happen since i didn't have Mr. shirt on.

close grip bench 205@8
Incline 2 wide grip one close grip with 155 for 6-8
4 sets of chest supported row. I like these

Sleep 7 hours

01-11-2002, 06:23 PM
Do you ever feel like you are in a sense, 'cheating' when you wear a bench shirt or squat suit?

Fart Barker
01-11-2002, 07:08 PM
How much more can you bench with a bench-shirt?

Fart Barker
01-11-2002, 07:09 PM
Originally posted by heathj
Do you ever feel like you are in a sense, 'cheating' when you wear a bench shirt or squat suit?

Doesn't everybody wear those things at meets?

01-11-2002, 07:30 PM
Not everyone. If everyone did, I don't see the point, cause all it does in my mind is make you do more..??? I sure as hell think it's cheating, cause without the help of it, you can't do that much weight.

01-11-2002, 10:03 PM
Heathj- you asked the same question on Nov. 25th 2001 in Adams journel, and he answered it. Why ask again? Go back and check it out.

01-12-2002, 02:32 PM
I'll answer it in 2 different points:
1. In the federation i lift in you are alowed to wear them and over 90% of the people do. The reason is for safety so I dont see a point of not wearing it. Also if i didn't wear one I wouldn't be as competitve to everyone else.
2. If you are comparing me lifting in a shirt with a paused rep with no feet or ass lifting to a gym lift by most people the one with the shirt is harder. I hear all the time of people that can bench so much but when i see it in the gym they are litteraly droping the weight on their chest, heaving there ass in the air and feet going everywhere to get the weight up.

And if you compare how much I can close grip to what i can do wide with the shirt their isn't much difference

01-12-2002, 03:54 PM
Sorry, didn't realize I already posted it. Bad memory....How does the shirt promote safety? I don't get it..never used one.

01-12-2002, 04:41 PM
It gives you support at the bottom of the lift. Since you have to pause in a meet with a max weight there is alot of pressure on your shoulders so this takes some of it off them. It also is tight so it seems to hold everything in place.Sorta compresses you abit. If you used one you'd be suprised by how much it will help you. It only helps for the first 2 inches or so then its all you.

Fart barker, I only get an extra 10-15 pounds out of one. The average for the kind of shirt i have is 20-25lbs

01-13-2002, 04:55 PM
Today I was all happy since I was going to do wide stance good ams. I went :
225 all fast and good by here
275 got it pretty good
320 Failed at the bottom after a good strugle
And i pulled my pec. My guess is that since i went for a wide max on friday without the shirt my pec was vulnerable for the injury and i got it. Its my left pec. I have about 60% of its ROM but its really tight and still painful
I was going to give the 320 another try but i couldn't get under the bar.
I also couldn't do sldl or weighted glut ham raise or abs or obliques so i was pretty pissed. Instead i did a 25 rep set of glut ham raise with no weight.
Right now im icing it and tomror i will use the mini bands to do flyes to get some blood flow into it.
Sleep 9 horus

01-16-2002, 10:44 AM
suppose to be speed day but going easy on pec so....
3 sets of 10 with 120 fairly slow reps, a couple descent speed ones
set of db press with 40's
set of db rows with 40's 25 reps (today i have really bad doms in lats)
thats it
On friday I will probly be doing a high rep db press instead of my normal maxing something out. By next friday i will be back to normal in training

01-17-2002, 07:03 PM
Today i used 100lbs plus all my bands hooked to a 95 and 100lbs dumbells. There was so much tension at the top that the 195 lbs of dbs were moving around
6 sets of 2 reps
No heavy single because if i failed it i would have no way of getting the bar off my back
3 sets of glut ham with 80 lbs for 6 reps
3 sets of obliques with the 80's for 8 reps
about 5 sets of abs with about 150lbs reps 8-15

Sleep 6 hours

Highlight of the day is that we finaly got a snow blower:)

01-18-2002, 06:35 PM
Excercise of the day is close grip bench
Decided to go to a 3 rep max instead of one since i dont want to put to much strain on my pec yet.
135 3
185 3
225 3
235 2 I think this would have been 3 but on the first rep i was trying not to laugh cause my spotter accidently lerched on my facetuttut
close grip bench down to 2-3 inches above chest
close grip skulls 70@6,5,3
4 sets of cabel rows

sleep 7 hours

For some reason today my moods were messed up? Sometimes I'd be sitting down then all of a sudden be pissed off and sometimes i would just be stunned and not know whats going on. Hope this doesn't continue

01-19-2002, 09:33 AM
Good work on the close grip.

Lol, what the hell was your spotter doing lerching over you face?

01-19-2002, 12:33 PM
Hehe, he went to caugh and tried holding it back and ended up lerching:( Not the best thing to have happen when doing bench:p

Fart Barker
01-20-2002, 06:02 AM
When you bench in competitions, how long is the pause at the bottom supposed to be?

01-20-2002, 11:29 AM
Pause is about .5-.75 seconds. Just long enought to lose most of the stretch reflex and show the barbell is completly stopped.

FLEX 2000
01-20-2002, 04:06 PM
when doing board presses, floor press, jm presses etc what grip do you use?

also how wide can you go on a comp. bench press? ring finger on the rings ok?

01-20-2002, 05:21 PM
Are you going to be using a bench shirt when going for your max? If you are then go max width generally, if not use your strongest grip.
For the boards etc use all close grip if you will be using a shirt for your max. If your going raw then still use mostly close grip but add in some medium grips too.

01-20-2002, 05:26 PM
Todays excercise pick was 11" box squat with the green bands(extra 115lbs tension at top, probly 30-50 at bottom)
135 3
185 1
205 1
225 1
245 1!

The 245 was a very slooow rep, I almost got stuck on the box then i got a few inches and almost got stuck again then another few inches and that kept on happening for the whole rep. I probly wouldn't have got 245.1

5 sets of abs
2 sets of obliques
2 triples of wide stance good ams paused for a 5 count at the bottom Used 165 on them. I like these.

The abs obliques and good ams took 10 minutes to do! pretty much no rest so poundage was down a good bit

Sleep 10.5 hours

Cardio: trying to get the car up the driveway. time 20 minutes, consisted of shoveling and pushing.

FLEX 2000
01-20-2002, 10:42 PM
nope, i wont be using a bench shirt. should i go a little wider then fingers on smooth?

nice job with the box squats!

01-22-2002, 02:49 PM
[QUOTE]Originally posted by getin bigger
[B]Exercise of the day is close stance bent over good am's
worked up to a 260,275, failed 300. the 300 slid down my neck and over my head:eek: not the best feeling.

I now know how this feels like and your right its not a pleasant experience at all.

01-22-2002, 03:34 PM
10.5 hours of sleep? How is that humanly possible? What time do you arise out of bed in the morning?

01-22-2002, 07:44 PM
Flex go with whatever your strongest with
Fangel fun experiance:)
heath it was on a sunday so i probly got up at like 2

5 sets of close 3 sets medium and a single with 195 sets were 145
7 sets of 5-7 on close grip skulls with 70
3 sets of tbar with 3 plates

sleep 12 hours:D

01-22-2002, 07:45 PM
Holy shiat, that was more then twice my sleep :D

01-22-2002, 07:50 PM
I didnt have to go to school today so i slept from 2 to 2

01-23-2002, 12:35 AM
Well....since my bench seems to have stalled or go down latly i looked over my journal and i need to do more db rows, band work, board presses, Vbar pushdowns and elbows out extensions. I want a 300 bench! Im going to try to buy a elbow sleeve thingy to keep my elbow warm when im squating because squating seems to be the reason my elbows hurt so damn much now. Also i will be starting to add in recovery workouts. Im about to do one in a few minutes. It will just be pushdowns wiht my bands for about 100 reps and on saturdays i will start to do timed db presses for a few minutes with 40lbs dumbells. Doing a rep every 10 seconds or so

01-24-2002, 04:50 PM
Back to the regular squat cycle now. Did 185 with 2 sets of minis, one pair wraped 3 times the other 2
8 sets of 2 reps and a single with all that plus 50lbs
speed deads 6 singles with 15sec rest with 245
sumo deads 225@6 275@5,4,3
walkouts 315 5 seconds hold 412 5 sec hold, 412 well i went to do a quater squat just for fun and i went down and the weight felt easy so i kept going for another few inches then when i decided to go back up the bar wanted to go down so i did a negative squat. These were all done with really wide foot stance, about 3.5' between my feet.
5 sets of abs with 30-60 seconds rest

Sleep 6 hours

01-25-2002, 06:05 PM
reverse grip bench with middle finger on powerrings
225 Harder to get the weight down to my chest then push it up
245 no go

It was weird with the 225, i thought i was going to be pinned since the wieght felt so heavy but i blasted it up but the 245 was too much
3 sets of bench with 185 for 6 close grip then 2 inches from close then 4 inches
3 sets of clse grip skulls with 70 for 7,7,7
db rows 100@7,6,7
2 sets of side raises
1 set of plate raisee with the 45 plate for 7 reps

Sleep 11 hours!

01-26-2002, 08:17 PM
db press with 40lbs doing a rep every 10 seconds for 3 minutes

Some more changes im going to make to my workout are:
on bench speed day im going to use the mini band doubled so that 30lbs of tension at the botom and 90 at the top but i will be using 140lbs(50%1RM) minus the 30 pounds from bands so it will be bar weight of 110lbs and feel like 140 at bottom and 200 at top
Im probly going to start doing either upperback on bench day and lats on squat day or vice-versa. Not sure on that one yet
also more wrist curls and a tiny bit of bicep work to keep them from getting soar

01-27-2002, 05:00 PM
I was going to do reverse band deads today but my upper back was sore from pushin my car yesterday so i did zerchers starting from the bottom position with a doubled mini band
135 5
185 2
225 1
275 1 very hard
315 1! fuckin' killer
the bands added an extra 100lbs at the top of the lift
5 sets of close stance good am's 185@6,5,5,6,9 the last 3 sets were speed sets
couldn't do side bends cause my upper back soreeness
abs with green band 4 sets of 15

sleep: 9 hours

01-28-2002, 06:02 PM
2 sets of 15 on sldl with 120lbs
good pump on lowerback
Incase anyone didn't notice i got my named changed:)

01-29-2002, 03:24 PM
First really good speed workout in a long time.
I used my new band set up today and it worked great,just need more weight next time
9 sets of 3with 110 and a set of minis doubled, a triple with 160 all sets close grip
4 sets of 6 with 140 plus mini per side doubled
3 sets of db rows with 100@7,7,10
2 sets of side raises with 15's

Sleep 6 hours

My back and hammie pain is almost completly gone from yesterday! The extra workouts seem really good so far
Tonight i do 100 reps with a mini band doing pushdowns.

Just found a pic of the rack i use at my gym, here it is

01-31-2002, 09:02 PM
200lbs plus the 2 minis attached to 2 db's at the floor
8 doubles with a single of all that plus 50 at the end
4 sets of 5-7 on speed good mornings with 200
4 sets of abs

Sleep; 10 hours

Grrr. just relized that i didn't do speed deads today. I might do them tonight if my energy goes back up. If i do it will be 220 for 6

02-01-2002, 11:18 PM
Finally figured out a way to do rack lockouts! I take the pins out of the rack, put 45's on the floor for my back and ass lay on em and push. ROM is 4" so that was enough for today. I did:
225 3
315 1
335 1
345 1
355 1
365 X
These were done close grip and really killed my tri's. Wrists only hurt abit on the downward part of the rep. For each one i held it locked out for 5-10 seconds
4 sets of 6-8 on close grip skulls with 70
2 sets of db rows with 120's for 5 reps per set
crusafix hold with 18pounders for 28 seconds

Sleep 8 hours

Extra workout was 2 sets of 15 on sldl with 100lbs

02-02-2002, 11:13 PM
3 minutes of db pres with the 40's with a rep every 10seconds
back and hams still have some doms in them so im eatin lots of protein today and getting extra sleep. Tommorro = reverse band deadlifts:cool:
Sleep 8 hours

02-03-2002, 05:24 PM
reverse band deadlifts with the green bands
225 3
315 2
405 1
455 1
495 1
515 1!
The 515 was a 20lb PR i think. I came slow at the beggining of the rep but slowly pulled it up to lockout.
3 sets of good ams 205@4 dumped the 5th over head 185@5,5
abs and obliques

Sleep 8 hours

02-05-2002, 04:49 AM
Great job on the reverse band dead:thumbup:

02-05-2002, 08:24 PM
9 sets of 3 with 140 no bands all close grip. very fast. these were 30 sec reset. triple with 190 paused with good speed
2 board press close grip 190@6,5,5 these had 60 sec rest
db rows with 40's @20,15,10 did left then right then left no rest

Sleep 12 hours

Cardio: 2+ hours of snow blowing with a half broken snow blower. Worked up a good sweat

Workout was at home cause gym was closed. The bench is still really wobly and no spotter so i went easy. biggest db i have is 40lbs.

02-06-2002, 07:51 PM
100 rep band pushdowns with the mini band over a door. got 40,30,30 with 10sec rest between sets.
Insain pump when i was done these:eek: first time i had one in a while

Sleep 6 hours

02-07-2002, 06:12 PM
I forgot to bring my squat shoes(slippers) to the gym so i had to train with sneakers with a heel. Heel = evil
I went to set up the squats and relised i only had 3 bands so i could only put one mini per side on.
So i did 8 sets of 2 with 205 bar weight and mini per side
speed deads 6 singles with 245 with 15 sec rests
4 sets of 12 on glut ham raise with 25lbs
3 sets of obliques
4 sets of abs

Sleep 6.5 hours

A bit dehydrated during workout which made it even worse.

02-07-2002, 07:18 PM
Haha..your squat slippers :) Do they have fuzzy hair on them..or are they shaped like an animal..tiger perhaps? :)

02-07-2002, 07:29 PM
There actually swimming slippers:) I used to use them just for deadlifting but now i use them for squats too. I like them a whole lot better then regular shoes.

02-08-2002, 06:25 PM
Close grip rack lockouts, aprox. 5.5inches worked up to a slooow 275 and missed 315 This must be the weak area of my bench
close grip bench: 185@10 225@4 205@6 These were all easy! I could have went 13,5-6,7-8 Tris were really working good today!
pushdowns 3 or 4 sets of heavy rep 6-9
side raises 2 sets front raises = 0 Shoulder kept going all weird?
db rows 120@4,5,5

Sleep 6 hours

Dont know how my tris were so damn strong today. That was the beset bench workout i had in months! The racklockouts might have made my CNS going full tilt?
The only problem on the benches was the bar was a bit wobly when i took it out of the racks. I think my lats were the cause of this since i did so bad on db rows.

02-09-2002, 11:26 PM
db press for 3 mins with rep/10 seconds with 40lbs db's

Left hand was hurting after the first minute, not sure if it was a cramp or what, nothing serious though

Sleep 9 hours

Tommorro = heavy squat!

02-10-2002, 04:54 PM
Well...i wanted to break 400 on the squat so i decided to do a regular squat today. I had on my squat suit and belt, no knee wraps.
Raw 135
185 3
225 3
275 2 with suit bottoms
315 with straps up and belt easy
365 straps belt not too hard
402 with straps up belt damn hard, I lost my arch at the bottom so i had to do a semi good morning it up. Shouldn't have been that hard but i passed 400 so i was happy
Then i did 315@6 with straps and belt Eyes were all freaky and face looked llike it was goin to explode. Busted blood vesels everywhere! It was cool:)
wide sumos 315@3 hurt hhip joint, nothing serious just sore
3 sets of abs

Sleep 9 hours

Right now i still have a slight headache from the squats, neck feels tight and front of hip got sliced up from the belt and squat suit

Chris Rodgers
02-10-2002, 05:10 PM
ACE!! :thumbup:

Keep working on your squats and forget the deads so I can catch up. ;)

02-11-2002, 08:39 AM
Originally posted by Adam MacKinnon
wide sumos

How wide do you normally go with these? And is there any sort of mechanical advantage to where you put your feet? or is it just a preference issue?

I'm comfortable as close to the plates as I can get....just curious if this is a good idea, or not

02-11-2002, 03:02 PM
I go with my feet about 4-6inches away from the plates on my wide ones, the bar we have is longer then a reg. one but im not sure by how much. Normally i go with feet about 12inches from the plates.
If you point your feet straight ahead while you do them it involves your hips more.
Pick a stance that is most confortable unless your trying to hit a certain muscle to a greater extant. If i could i would go feet to the plates but im not that flexable yet.

Chris Rodgers
02-11-2002, 03:06 PM

I do them real wide and 'can has been doing them wide now too. I'm talkin feet about an inch at the most from the plates. I do keep the toes way out though.

02-12-2002, 07:22 PM
4 sets of speed bench with bigger rest periods like 1-2mins (had people working in) then 8 sets of reg rest with varying grips
Used 115lbs plus mini doubled, speed was insane
After that i did reg close grip bench and did 225@5.5!! Huge PR then 205@8 and a easy 6 all close girp
db rowswith 100lbs @8,7,8
db front raises with 15 for a bunch of sets

Sleep 7hours

I think the racklockout have paid off big time! They must have fixed or help fixed my weakness which is causeing my bench to fly the last 2 workouts.

02-13-2002, 02:19 PM
extra workout 100 rep pushdowns with mini band Will do some light shoulder work at gym, probly with 5pounders:)

Sleep 7 hours

02-13-2002, 02:34 PM
You're just toning today, I see.


02-13-2002, 07:55 PM
hehe, i have to add more definition to the horseshoe part of my tri:)

02-14-2002, 04:56 PM
speed squats with 185 for 8 doubles with both minis. sets had good speed but i need more power at the bottom of my squat now. Need more hip work
speed deads 5 singles with 245 with 10sec rest then a single with 275 and single with 315 all very fast
glut ham raise using mini band as resistance 4 sets of 10. These hit the hams alot better then free weight
4 sets of abs
Then i had to leave. Agenda for sunday obliques zerchers and good ams

Sleep 7 hours

02-15-2002, 06:48 PM
Today i stuck on the shirt, warmed up then went
225 pause and easy
255 pause and harder then it should have been
280 pause and completed the rep:) definatly would not have passed at a meet cause of uneven extension but it got to the top
275 paused much better then 280 but might have been called for uneven
5 sets of 3 on lockouts laying on 2plates used 225 first set then 235 rest
then i did pushdwons for 5 sets of 10 with 15 sec rest, these are brutal:D
3 sets of tbar

SLeep 7 hours

Thoughts on the day. Bench should have been better but i had 280 on my mind today so thats probly why i only got that. Lockout was hard on it so more partial work. Also im buying some new equiptment cause right now i get **** outta my shirt. Only took about 3-4 mins to get it on with one person that never put one on someone befor. Right now i have a 52 so i'll probly got for a 50 or 48. Buying a belt tonight or tomroror, thats 75$american or 110 canadian. It'll be a inzer. Trying to find a store in canada that has converse chuck taylors! Latty paid 20 american for his and the cheapest i can find a pair is 70-75 canadian!

02-17-2002, 05:04 PM
arch back good ams:135 5,185 3,225 3, 275 3, 315 3
Felt nice on the spinal erectors
zerchers starting from bottom posistion:225 4, 245 4, 245 6, 275 4
My left glute was tight and felt a bit odd, I was careful not to explode to much on these cause i didn't want to hurt it
obliques 3 sets abs 4 sets

Sleep 8 hours

Last night i did 3 mins of db press wit the 40's
Getting better at them

FLEX 2000
02-17-2002, 07:06 PM
Adam, with the zechers done like that, do you put the weight on the pins at a low level and start from there? when you come down do you touch the pins?

hope that makes sence lol

nice good am BTW

02-17-2002, 07:12 PM
I have the pins set so they are 0.00001 inches above my knees:) I reset every rep on them(put down then pick up weight) The reason i do them this way is because it seems like it would help deadlift more and i dont have to walk the weight outta the rack, i find walkin it out is the most painful part of the lift

Chris Rodgers
02-17-2002, 10:39 PM
Walking the weight out=ace!!!

How low do you go on the arched backs? I'd figure you to be using a great deal more than me on those. I do em pretty much the same way Louie does on the tapes. Short motion, tighten everything, pause at bottom, explode up.

02-18-2002, 06:52 PM
I go down until my back loses its arch

02-19-2002, 01:39 PM
8 triples with 115 plus mini's doubled. Speed was great, then a triple with all that and 50extra with realy good speed
2 board press: 225@6 255@3 225@7
3 sets of tbar
1 set of side and front raises

sleep 7 hours

Tongiht i do 100 rep band pushdowns

Heres the website i made for Nova Scotia Powerlifting. So far i only have the mens(open,highschool,junior) records. More to come

02-19-2002, 04:03 PM
Bah! i just spent well over 400bucks on new powerlifting gear. Got a 36 titan centaurion squat suit, inzer lever belt, and EHDHP 48 bench shirt
Now me = poor for next few months:p

Just found a pic of my new baby:)


FLEX 2000
02-20-2002, 12:23 AM
can you do good am's with the bar resting on the pins at the bottom position? like you did zerchers? would this be effective?

02-20-2002, 10:38 AM
Yeah, pretty much the same as a suspended good am (paul anderson good am) except you can't get into the same position like if were suspended. The height of the pins should be roughly 40" high i believe. I am still waiting to try these but i lack a powerrack:(

02-21-2002, 06:20 PM
Today i wore my suit with the straps down just to take some pressure off my hips and keep everything inmy legs tight
8 sets of 2 with 200 plus 2 mini's per side speed was really good
double with that and 25 extra pounds with good speed
speed deads 6 singles with 245 with 10sec rest between reps
3 sets of zerchers starting from bottom position 275@4 300@3 225@6
decline sit ups with 20sec rest between sets for 6 sets of 10
2 sets of side bends

Sleep 7 hours

Some reason today i felt like i was going get sick a few tmies while lifting. Once after the second sets of zerchers and realy bad on second set of side bends. Hopefull this wont continue tomroror

Wieght is 187lbs so food is being slightly cut down so i can make weight 181.7 or under

02-22-2002, 06:04 PM
Today i did lockouts laying on one plate (4.5"rom) and tried 225 with the green bands doubled, moved about 1/4 inch then stuck! Tooooo much tension
Then i went to a doubled mini per side and worked up to a 315 and missed 335 I gave 2 shots at 335 but it wouldn't budge
5 sets of pusdhows with 10-20 sec rest's went 10,10,10,9,8 with 150 on vbar
crusafix hold 16 seconds with 20lb's
5 or 6 sets of tbar

Sleep 7.5 hours

Fart Barker
02-22-2002, 09:44 PM
How often do you use your bench shirt?

02-22-2002, 10:00 PM
not too much, I'll stick it on probly 2 or 3 times within 8 weeks of a competition then use it at the comp then put it away until next meet is coming up
For injury protection you could use it on anything over 90% or your max

Fart Barker
02-23-2002, 03:32 AM
I need to go ahead and order mine before I blow a gasket. Thanks.

02-24-2002, 06:36 PM
I was going do good ams today but one of my friends mentioned zerchers so i did them instead. I did them starting from the bottom posistion
135 5
185 3
225 2
275 1
315 1
365 1!
380 miss
This is a 20lbs PR i believe which is pretty good
partial deads starting from knee
Got up to 475 and missed 500. Didn't have my chalk so grip was a major issue. I need to work at these more cause i can deadlift more then a partial right now
declline situps 5 sets with short rest
3 sets of obliques

Sleep 8 horus

Chris Rodgers
02-24-2002, 06:45 PM

02-26-2002, 08:02 PM
8 triples with 115 with minis doubled and tirple with 165 and minis, all fast
close grip benches: 245@3 easy!! 245@3 fairly easy! 225@5
5 sets of pushdowns 10,10,10,10,7 with 20 sec rest between sets
4 sets of tbar
2 sets of side and front raises

Sleep 7 hours

Close grip bench is skyrocketing now! Im doing somethng right so i just have to figure out what it is:)

03-01-2002, 11:45 AM
8 doubles with 185 and 2 minis per side then a single with 50extra lbs
speed deads and worked up to a 405 dead
5 sets of glut ham raise useing mini band
3 sets of abs

sleep 7ish

I just recieved my lever belt and new bench shirt, the belt is pretty cool and i'll be trying on the shirt tongiht i think

03-01-2002, 06:17 PM
Tried on the shirt today!! it was hell gettin it on but whoa!
RAW bar 15
95 5
135 3
185 1
225 1 all these close grp
225 wide
Put shirt on
250 din't touch chest
275 didn't touch chest
290 smoked it!
300 Got it with pause but uneven lockout, still got it though so i was pumped!
4 sets of chset supported row
wide grip bench 1 sets of 195@7
close grip 185@10
pushdowns 5 sets of 10 with lighter weiight then usual

Sleep 8 hours

Chris Rodgers
03-01-2002, 09:22 PM
Great work!!

Do you find the uneven lockout is because of the awkwardness of the shirt? I was noticing last night I don't have much control of my arms, lol.

03-01-2002, 10:27 PM
IM not sure why the lockouts are so weird, might be cause i only do close grip bench in training but witht the shirt on i go really wide. Good luck tommoro!! Go for broke on your 3rd attempts!

03-03-2002, 06:45 PM
No workout today cause my bitchass stomach and some other guts or something hurt, only the second workout in nearly 2 years that i missed.
If i feel good tomroro im going to hit up the reverse band deads for a max then just some low volume abs and hammie work

03-04-2002, 04:58 PM
I just went easy today so i only did 2 excercises
reverse band deads with 2 minis per side
workedup to a 495
2 sets of abs

Sleep 6 hours

Last time i did deads this way i hit 470 then a few weeks later i hit 475 in the meet so i should be around the 500 range on normal deads now.

03-05-2002, 08:33 PM
9 sets of 3 with 150lbs with varying grips, speed was excellant
single with 225 and very fast
close grip paused benches: 225@5, 245@1 smoked it, 265@1!!,225@5
4 sets of pushdowns with little rest
3 sets of db rows
2 sets of front and side raises

SLeep 7 hours

Competition in 17 days!!! I only have 6 workouts left before i lift.

Fart Barker
03-05-2002, 09:33 PM
Are you competing close to home? How many times a year do you compete?

FLEX 2000
03-06-2002, 03:56 AM
Adam, what bench shirt do you use?

also, do you use a squat and/or deadlifting suit?

Chris Rodgers
03-06-2002, 08:33 AM
Flex- I believe Adam just got the same bench shirt that I have. That is the INzer EHPHD (single poly). From my one experience with it and his so far, I'd say it's a great shirt.

03-06-2002, 02:26 PM
Fart, this coming comp is a 7 hour drive for me, next years nationals i will probly be half way across canada so lots of travel there. In my first comp i went 6 hours on a boat then 2 hours driving, last meet it was a 5 hour drive. I'll end up competeing 4 or 5 times a year.

Flex, latty was right on the shirt. Its a 48 EHPHD blast shirt from inzer. I only weaar a singlet when deadlifting. I wore a inzer champion suit for squats at my last 2 meets but im awaiting delivery on a titan centaurion suit. It should be sweet

03-07-2002, 08:37 PM
8 doulbes with 185 adn 2 sets of minis with suit bottoms on and wearing belt*
6 speed deads with 245 and a extremely fast 275 wearing belt*
walkouts did a 412 which was fairly hard and did a 455 which felt like a ton! Once i got my stance my feet were glued to the floor, very hard to walk with that weight
partial deads with straight legs and using the big green bands(extra 240lbs at top of lockout) 135@6 185@5 225@6 275@4
5 sets of abs and 3 sets of obliques

sleep 7 hours

* belt was rubbing and digging into me very badly while doing the squats, might be because ive got to much fat or im just not used to the big belt. I have a new way to do my deads and its awesome. I have the belt on fairly loose, take a huge breath while still standing, bend down grab the bar, do a hip dip and unleash! Every rep i did like this just got faster.

14 days and 11 hours till i lift at nationals!!

03-08-2002, 06:45 PM
Close grip bench with two sets of mini bands doubled, went:
95,125,155,165 10lbs PR, 175 miss- was inches away from lockout
close grip bench: 225@5 touch'n go, 225@4 paused
4 sets of pushdowns
4 sets of db rows
3 sets of db powercleans

Sleep 9 hours:cool:

I just found out that im leaving on the 20th and coming home the 25th! This will be the longest I've ever been away from home.

03-10-2002, 04:55 PM
Since comp is in 12 days or so i decided to work up to a 315 squat with just belt on. then i did partial deads startign from 1"above knee. worked up to a slooow 495
3 sets fo good ams 6@185
4 sets of obliques and 5 sets of abs

sleep 8 hours

Fart Barker
03-10-2002, 07:22 PM

How many days out from your meet will you stop lifting?

03-10-2002, 07:23 PM
I'll be lifting on next friday so my last heavy day will be this friday coming. I'll do some really light stuff near the meet just so i dont get to lazy

Fart Barker
03-10-2002, 07:27 PM
1 more ?

When you're at the meet, are you able to do any warmups before they call on you?

03-10-2002, 07:41 PM
you can warmup as much as you want

03-10-2002, 07:42 PM
1000th post:)

Fart Barker
03-10-2002, 07:45 PM
aha, I wasn't sure if they had extra weight set-ups around for that purpose

03-10-2002, 07:49 PM
they will usually have 2 or 3 squat racks for warming up. Usually 2 benches too (for benching:)

03-12-2002, 12:21 AM
for latty

03-12-2002, 09:01 PM
8 sets of 3 with 115 and mini bands doubled. speed was great. then a triple with that and 50lbs with really good speed.
paused close grip: 225 for 1 and 245 for one, I'll be opening 245 RAW at meet so i wanted to see how it felt
Close grips with doulbed minis:3 sets of 185@4,3,3
close grip 2 board press 225@4
3 or 4 sets of db rows
3 sets of side raises 1 set of front raises

Sleep 9 hours:)

My hams and sides and lowerback are soooo soar! feels great but better be fixed by thursday cause i get to do some heavy squats!

03-15-2002, 06:19 PM
I tryed on my new suit and it doesn't fit (straps a mile to short)soooo i put on my old suit (34 champion) and hit off some heavier wieghts
Belt and suit bottoms
135 for a few
225 for a couple
275 3
315 1 knee wraps
365 2knee wraps and straps up
Walkouts with 10 second hold
Lockouts (just top 5 inches of squat)
4plates per side
6plates almost blacked out
7plates! heavy ****! 680lbs
5 speed sets of squats with 185
speed deads 4 with 245 and 2 with 275 these felt unreal, the 245 felt like nothing was on the bar
thats it for yesterday
Sleep 7 hours

03-15-2002, 07:09 PM
Started workout by gettin handed off weights, went up to 315 with close and wide grip
close grip floor press, worked up to 250 which is 5lbPR i think then just mised lockout on 260 when i do close grip the bar is 1" above chest and wide grip my arms aren't on the ground all the way. This shows how short my arms are
lockouts laying on one plate 3 sets of 5 with 275
3 sets of db rows
sleep 9 hours
154 hours till im lifting:eek:

03-15-2002, 09:51 PM
damn, nice lifts man. by the way , how long have u been training using westside?

03-15-2002, 09:52 PM
Thanks:) Im at about 10-11 months or so right now

03-15-2002, 09:55 PM
wow thats great it looks like ur lifts have improved big time :)

03-17-2002, 05:11 PM
Had to get in another heavy single witht he gear on so
bar 10
95 5
135 3
suit bottoms
185 3
225 2
275 1 whoa! fast
straps up,belt and knee wraps
315 1 :eek: very fast
370 1 pretty easy
4 sets of abs

I was really pleased with squats today, i think they should go over good at the comp.
I'll be trainnig tuesday but it will only be light lats,abs and some really light speed bench.
Right now my right rotator is hurtin a little bit and sometin in my left trap is soar. The trap got twisted or something last night so it should go away by tommoro and the rotator is only a slight pain and i'll be resting alot in the next week so it will probly fix itslef

SLeep 8 hours

03-19-2002, 07:05 PM
Went to the gym today and didd a few sets of speed bench and obliques really light.

Im leaving tomorro near noon so i might not be on here. I just borrowed a camera from my friend so i should have alot of pics.

03-19-2002, 07:12 PM
Good Luck Adam! :)

03-19-2002, 08:58 PM
kick some ass man! :)

03-19-2002, 08:59 PM
Thanks guys!:)

FLEX 2000
03-20-2002, 03:39 AM
best of luck Adam!

03-20-2002, 05:48 AM
Good luck Adam!!!

Chris Rodgers
03-20-2002, 11:20 AM
Show themhow we do Adam!! Westsiiiiidddeeee represent!!

*thows up gang signs and then runs outta hea*

03-25-2002, 04:39 PM
Im rightin about the whole trip so this will be pretty long
I left on wednsday for the 8 hour drive and got in Yarmouth at 11oclack or so. That night i just met up with some people and got some food and went to bed.
On thursday i got up early and just screwed around most of the day, There was a big storm in Halifax which was where all the planes were landing so big issues came about. At this point not even half the lifters were there so we had to change the schedulal around. I was suppose to lift at 10am on friday but that got bumped to 6pm friday which ment i was starving for even longer (making weight)
I had to still go to bed fairly early on thrusday becaase i didn't waant to be tired lifting on friday even though it was 8 hours after origanaly planed.
On firday i started the day starving until i got weighted in at 4pm. i wegiht 81.7 kilograms which is 180pounds. From there i drank a ton and ate lots of smarties:) I had a lot of people helping coach me for the competition which was great and it made things alot easier for me.
Now into the lifting.
I started warmups for squats and things didn't go too good. I almost missed 315! My lifts were for squats

1st attempt: 165 kg 363 pounds
2nd attempt: 177.5kg 391pounds
3rd attempt: 182.5 kg 400pounds
the 363 didn't go over too good because when i took the wight out of the racks i let oout my breath so i lost some of my arch, i still made the lift though
391 was pretty tough, i kept my air but it was hard
400 well, i went down and on the way up i slowed down but was still going slowly, the spotters grabed the weight from me when they weren't suppose to and the judges got pissed. I think i would have gotten the lift other then the spotters taken the weight so the judges said i could try it again but i was tired so i wouln't have made it on the second time around.

warmups went well and i was feelin realy strong.
I went:
1st attempt: 110kg 242 pounds
2nd attempt: ------------
3rd attmpt: 130kg 286pounds

The first lift i did raw and close grip and it was easy.
I thought my helper was putting in my second attempt and he thought that i was so the 60 second timer went and i wasn't allowed a second lift. i was hoping to go 302.5 on the 3rd lift but that was only a 50/50 chance of getting so i went with the lighter weight. I had my shirt on for this one (286) and brought it down and forgot to pause but i blew the weight up like nothing. If i paused i still would have had it no problem but nothing i can do about it now:)

warmups went pretty good
1st attempt: 210kg 460 pounds
2nd attmpet: 227.5kg 500pulds
3rd attempt: 227.5 500 lbs

the first lift went pretty good, went up fairly strong so i put in 500 for the second. I pulled 500 off the floor really fast but missed it just at the lockout. I went 500 on the third and the same thing happend, I felt like 520 would have flown off the floof but i need to strengthen my lokcout a ton now so i have something new to workon.
The bar we used for the competition was unreal!! It had the sharpest knurlings even and there was no slipping even with 500lbs. A few people toar there hands oppen pretty badly though.

Overall i went
squat 391
bench 242
dead 460
total 1093
Not what i was hoping but another good learning experiance and I have a meet in my home town on may 4 so i will get in good numbers there.

Some great lifts that i saw were a 670some squat by the guy that was coaching me lift(21 y/o 220lbs) and he just got called for depth on 700. He benched 410lbs and deadlifted 650!
I saw many canadian records broken and even a 550 bench!
I saw a attempt at a 739 deadlift but the loaders accedently loaded 759 on the bar and the guy just missed it. He tried for 539 after that but was worn out.
I came 3rd and got me a bronze medal so that was pretty cool.
I took about 100 pictures so i''ll get them developed soon and see if theres any of me lifting that i can post.
for all the resulsts of the contest go to http://www.powerlifting.ca/nationals2002/2002all.htm
If i think of anything else or you got questions let'em fly

03-25-2002, 05:37 PM
Someone posted the results in another forum and I thought your bench looked low compared to your other lifts, but now I know why. Great meet, though! Where in NS are you located? You can email me if you don't want to say on the forums.

Congrats on the bronze!!

03-25-2002, 05:43 PM
Thanks Anthony.
Im about 10 minutes outside of sydney. Its in Cape Breton

03-25-2002, 05:52 PM
Al McInnis!!

03-25-2002, 06:04 PM
Not too far away:) Are you in NS much?

03-25-2002, 06:10 PM
In the process of moving there. Looking forward to finally settling down long enough to establish a decent routine again. How often are you on the mainland? You can PM me if you don't want to clutter your journal with our ramblings. :)

Chris Rodgers
03-25-2002, 09:06 PM
Great job man!!!

Definitely gonna be up near 1,150 in the next meet!!

03-25-2002, 10:17 PM
congratualtions , awsome lifts man keep up the good work

03-26-2002, 08:27 AM
Ace lifting Adam

Not sure if you saw the post I made in general entitled "Well done Adam MacKinnon"

03-28-2002, 08:22 PM
Thanks guys:)

Today was supposeed to be speed squats but everything is still tight on me and my joints are soar (forgot glucosamine for 2 weeks) and limited time. sooo
squats wide with no gear or box or bands. 3 sets of 4-5 with 225 fairly explosive focusing on form. 275 for a triple focusing on form and explosion.
partial dead from knee 405@4 365@6

thats it, i was sweating heavy by here
Tomorro i resume westside with ME bench, if i remember i'll make a 3 board befor going to the gym

If you want to see some pics from my meet (non of me yet) go to http://ns_powerlifting.tripod.com and clikc on " pics of nats"

FLEX 2000
03-29-2002, 12:44 AM
good job adam! sucks they took your squat before they should have though. after you work out a few kinks your next meet will be great!

03-29-2002, 03:39 PM
Today i did close grips with one mini doubled per side
135 1
185 1
225 not even close!
205 1
220 1!
15lbs PR!
then 3 sets of 185@3 with the bands doubled
4 sets of Tbar with 3 plates

Lowish volume today as im still outta shape, i'll be doing the 100 rep pushdowns tonight though.

Sleep 12 hours:D

Chris Rodgers
03-29-2002, 08:46 PM
Holy fack!!! That's insane with the minis doubled!! You bastard!! :mad:

04-01-2002, 03:15 PM
As you know i cant lockout deads sooo, i used lots of bands to make lockout really hard yesterday.
Reverse band deadlifts using green and mini band Took 140ish to touch ground
225 5
315 2
405 1
495 1 heavier then expectied
520 1 was tough
545 X grrrr, missed like 3/4 inch from lockout
Got all wound up and gave 545 a ride and got it! Still stalled at same point but just kept going.
I tore my finger open on the first ride with 545 so i stuck a bandaid on it and after the second go at it my finger was a mess:p I couldn't hold onto anything after those so i finished the day with 2 nice easy sets of zerchers 225@6
Sleep 7 hours

04-02-2002, 09:15 PM
8 sets of 3 with 145 no bands, triple with 185
close grip bench: 225@7 245@4
db press 60@7 60@15! 75@6
2 sets of bb row then finger cut open again so had to stop

Sleep 6 hours

04-04-2002, 07:43 PM
8 sets of 2 with 185 and 2 minis per side
single with that and 50lbs extra
Most sets were done really wide, flexability work has been paying off
5 sets of good ams
4 sets of abs
no speed deads cause of stupid hand

sleep 6 hours

04-05-2002, 11:21 PM
Close grip lockouts today, ROM 4"or so
worked up to a 375 which is a 20lbs PR!
2 sets of close grip bench 185@13 225@5
2 sets of pushdowns
4 sets of tbar rows

Sleep 7 hours

Lowerback hammies and glutes are fried!
left calf is still sore so it has been 2 weeks of soreness now, Im not sure whats wrong with it so im doing a bunch of bodyweight calf raises to get blood flow to it. I think its my soleus thats hurt

04-07-2002, 05:34 PM
Today i maxed regular box squats with no gear on and no bands. Went
135 5
185 3
225 1
275 1
315 1
I need to focus on keeping my head up! I went down with the 315 went onto the box,paused, then tip my head went forward so i had to good am the weight near the bottom.
4 sets of good ams with 185 close stance

Sleep 7 hours

04-09-2002, 06:44 PM
9 sets of 3 with 115 with varying grips and mini bands doubled
close grips with doubled minis 185@4,4,3
3 sets of pushdowns
4 sets of tbar

Sleep 7.5 hours, still tring to get 8 hours but too damn busy

04-11-2002, 07:39 PM
Went up to 275 for a easy double with no gear or box or bands to start off the workout
9 doubles with 185 and 2 minis per side, speed was good and form is getting better
sumos, went up as far as 365, lockout is a killer on these with my stubby arms. Too much hands/thigh friction along with weak glutes and upper back.
5 sets of abs and 3 sets of obliques

Sleep 7 hours

FLEX 2000
04-11-2002, 10:33 PM
adam, do you ever use board presses?

04-13-2002, 01:39 PM
4"lockouts using max legal grip, worked up to a 300 and missed 315
then i wanted to see if i could PR on my closegrip lockouts so i gave 380 a try but didn't get it
2 sets of 7 on closegirp lockouts 4inch with 275 and doubled mini's
set of closegrip bench with 200@9 I did too many lcokouts so my form was all messed up. couldn't get in the groove
4 sets of tbar
2 sets of db cleans seated
2 sets of shoulders

Sleep unknown

Flex i have a 2 board that i should be using more but i forget to bring it to the gym with me, I'm still trying to remember to make a 3 board when possible.

Fart Barker
04-13-2002, 02:46 PM
What's the max legal grip? I usually go with hands inside the rings.

04-13-2002, 03:09 PM
max is index finger on the outside powerring

FLEX 2000
04-13-2002, 08:25 PM
i love board presses! you can double the minis up and try them that way, thats one of my favs. we prolly do some sort of board press every week. we do 2,3,4and 5 boards. sometimes minis sometimes without.

have you had a chance to pick up the new black super minis? used them for speed bench the other day, pretty good.

04-14-2002, 01:33 PM
reverse band deads with green and 2 minis per side, gave about 200lbs help at bottom. hit a 585 and missed 600 twice
4 sets of glut ham raise
3 sets of abs and oblqiues

SLeep 6 hours

Flex right now i cant afford the new bands. I'd like to some time get the black superhuge bands and do reverse deads with them but too much money by the time i do the exchange rate and dutties etc. Im still paying off my debt from the nats. only 170bucks left:)

04-16-2002, 07:36 PM
8 sets of 3 with mixed grips 115 and doubled minis, speed was great for all the sets. Sinle with 165 and doubled mins
3 sets of 2 board press close grip with 225@6,6 245@2 third rep went outta grove
5 sets of pushdowns short rest
3 sets of db rows with 100@8
Sleep 7hours

04-19-2002, 07:19 PM
12 sets of 2 with 195 and 2 sets o fmins per side
3 sets of parrtial deads 415@6,6 435@3
4 sets of abs

04-20-2002, 09:45 PM
close grip bench with 150lbs tension at top of lift, used 2 sets of mini bands doubled
hit a 185!! huge PR
2 sets of lockouts 4"
3 sets of chin ups with 25lbs 6 reps a set

I was really suprised when i hit the 185, i hit my usuall stickin point and stalled for a sec then my tri's went into overdrive or something and i finished the lift. Lockouts are doing me good

Chris Rodgers
04-21-2002, 12:28 AM
Holy fook!! You had thse doubled throgh dumbells on the ground??? I can't even hit that with 1 mini doubled!!

04-21-2002, 12:25 PM
Tris are finally getin strong now:)
that was 335 at lockout so hopefully my bench is up closeing in on that too!

04-21-2002, 05:45 PM
worked up to a 315 easy, 365 fairly heavy, 390miss 385 hit it:)
2 sets of arch back good ams
3 sets of partial deads with 225 and doubeled green bands. felt like 450+at lockout
3 sets of obliques and 3 of abs

sleep 22 hours in the last 2 days:D

Chris Rodgers
04-21-2002, 05:59 PM
Zercher fookin king!!

I think I'll do some heavy zerchers tomorrow if I can swing it.

04-21-2002, 07:15 PM
I finaly got some pics of me from the nationals!!

04-21-2002, 07:17 PM
My opening squat which is 363

04-21-2002, 07:18 PM
my second squat which is 391

04-21-2002, 07:20 PM
opener bench 242 RAW

04-21-2002, 07:33 PM
Team Nova Scotia (im the guy on the bottom left)

Chris Rodgers
04-21-2002, 09:17 PM
In that bench pic you look like a midget, lol!! Damn you and those T-rex arms!

I should by myself a camera so I can start taking pics of my training, especially when we start or event stuff.

04-21-2002, 09:39 PM
damn! I knew i had t-rex arms but i just looked again at the pic and started laughing:) I need to find a pic of me doing wide grip bench, should look pretty funny

04-22-2002, 06:01 AM
Lol @ midget with t-rex arms

Good job anyway

04-23-2002, 09:01 PM
115 and doulbed minis 8 sets of mixed grips and a triple with 165 and doulbed minis
3 sets of closegrip bench with doulbed minis 185@4,4,4
3 sets of t bar rows with different grips
2 sets of side raises
2 sets of pushdowns

Sleep 7 hours

For some reason people like laying on the bench when i walk away and gettin stuck under the weight. This was teh third time in about 2 months that someone pinned themselves and i had to go pick it off them. Worst thing was when i was picking the weight up the guy stopped pushing and rolled off the bench so i had to do a 165lbs upright row, made me tired:cry:

04-23-2002, 09:47 PM
What a dumbass...next time let them get crushed.

04-25-2002, 08:27 PM
185 and 2 minis per side for 8 sets of 2 with good speed and really worked on driving my head up first instead of letting the hips shot up first.
double with 235 and the bands, first rep hips shot up and second one i went head first, both had godo speed
did some speed deads with 225 then worked up to a 405 single
4 sets of close stance good ams with 185 and 2 sets of minis 4-8 reps
3 sets of obliques 3 of abs

Next workout (sunday) i might through the gear on and hit a 370ish squat for a single. Tommoro will be some close grips probly

04-26-2002, 06:51 PM
Comp is next weekend so i took it easy today
Close grip bench worked up to a 252 and 257 which both went up pretty good. Felt i could have hit 270 or so
2 sets of closegrip bench 225@5 paused 185@8 paused, tricep felt iffy near the bottom of the reps so i stopped the set
2 sets of 6" closegrip lockouts 225@6-8 somewhere in that range
4 sets of chest supported rows, these are sweet
Sleep 7 hours

No more heavy bench until next saturday:cry: I'll have to make it up then with a good performance:D

chris mason
04-26-2002, 06:56 PM
Are you entering a meet? If so, good luck. Nice close grip bench.

04-26-2002, 07:02 PM
I have a meet next saturday, Its the Nova Scotia provincials. Im doing the 3 lift and bench only so i might end up doing 16 lifts that day!

04-28-2002, 05:45 PM
worked upt o a 365 today
135 raw
185 suit bottoms
225 ""
275 bottoms and belt
315 straps up and belt
365 straps up knee wrpas and belt*
I forgo to close the lever on the belt for the 365! I noticed when i was takin off my knee wrpas that the belt was undone
speed was good and i got my freind to take a pic of the squat:) I'll have it up hopfully befor friday

04-28-2002, 07:24 PM
nice squating... good luck in your upcoming meet

04-28-2002, 07:50 PM
What are your goals for all three lifts?

04-28-2002, 10:22 PM
I'd like to go 400+ on the squat, 300+ on bench and 500 and someting on dead. not sure how much i'll be doing exactly though.

04-28-2002, 10:25 PM
With a suit on all lifts? When you say 400+ and 300+ does that mean real close to 4 and 300...or does that mean it could be 435, 335..or whatever..Good luck.

04-29-2002, 06:14 PM
should be over 400 squat, over 300 bench and over 500 dead.

05-03-2002, 09:21 PM
****!!!!! i was looked outa my fuckin house. just got in now and have to go to bed, im pissed and hungry and dehydrated. grrrrrr. well i better do good tommororor!!!! k im confused and tired, i'l tell ya's what happend tomroror some time

Chris Rodgers
05-04-2002, 12:28 AM
Good luck!! Hit some damn PR's!!

05-04-2002, 04:49 AM
Good luck:)

05-06-2002, 01:36 PM
The meet was really fun, i had a few of my freinds lifting and they all did great.

Heres what i did:
1 344 X called on depth, felt light though
2 375 X On my way up and the spotter went to grab me cause he thought i was going to fall, his hands just touched my chest then he clued in that i was ok but the lift didn't count cause of that.
2 they let me redo the 375 with 4 minutes rest, i was about to go lift and then they relised someone else had a missload so they had to go befor me, so that was a extra 90 seconds with knee wraps on and i had almost no feeling in my legs. I ended up getting the squat though!
3 397 called on depth i lifted it though so i was happy

1 275 i paused then i went to push and some guy yelled press which got my confused and i wobbled the bar so no lift, i did it easy thoguh
2 275 nailed it
3 292 uneven extension

1 440 easy
2 484 slooooww i was stallin near lockout and everyone was screamin so i pulled it to the top:)
3 503 tried for a record but stalled it at mid thigh level, it was loud when i let it drop:D

Total 1136

then the bench only, well i just didn't have any luck benchingg today
1 275 called on pause
2 286 called on pause
3 286 had a fuckin long pause and everything but i forgot to wait for the press signal at the beggining! so i bombed the bench only.

Overall i had a great time and it made it so much better having my friends lift too.
I won gold for my weight class and best high school lifter for the 3 lift and one of my freinds won best high school bench, a guy i train with sometimes at the gym won overall best lifter and it was his first contest!
I finally found out where to buy chucks too!!! the store is 300 miles away but my brother lives there so soon i shall have a pair of chuckies!

Chris Rodgers
05-06-2002, 01:47 PM
Great job bro!! Good progress!

05-06-2002, 02:13 PM
forgot to say that i have lots of pics of my lifts but they are takin from a side angle so not sure how they will look, i'll have them develped by thursday

05-06-2002, 02:45 PM
Hey Adam, congrats on your accomplishments. I keep forgetting what a strong mofo you are. :)

btw what's the weight at nowadays? 185ish?

05-06-2002, 03:04 PM
i weighed in at 82k so 181lbs

chris mason
05-06-2002, 07:14 PM
Good job! Very strong for your age!

05-07-2002, 04:41 AM
I'm sure I posted congratulations for the meet results. DAMN AOL!!!!

Anyway well done once again:)

Paul Stagg
05-07-2002, 09:10 AM

05-07-2002, 07:41 PM
Thanks guys:)

Today was suppose to be speed bench but my pecs told me not to cause they felt like they would get injured.
Sooo i did close grip bench 185@10 225@3 paused 205@4 reverse grip 185@8 regular
And thats it:) i was tired so workout ended

05-07-2002, 08:17 PM
Heres a pic of me spotting the lifter at my gym doing a 405 bench

05-09-2002, 07:09 PM
8 doubles with 185 and 2 sets of minis
close stance good ams 185@6,8 225@6 250@2
5 speed deads 225 and single with 315
5 sets of abs 2 oblques

sleep 7 hours

05-10-2002, 06:01 PM
Finally made the 3 board! so today i did close grip 3 board press
225 easy
275 pretty easy
300 X came down very uneven
300 X not enuf poewr in me
275 barly got it for one then got a ssecond with held at mid point from spotter
Not sure what happend on these? felt strong at first then all down hill
close grip bench 185@11
3 sets of pushdowns
4 sets of db powercleans
Got bored and wanted to work grip so i worked up to a static hold 700lbs for 9 seconds! i made it to 8 seconds holding the same breath then had to breath out and i lost all stability. That was all the weigh that could fit on the bar so next time i'll stick bands on too
SLeep 7 hours

Right pec is still feelin iffy since monday, That was the reason for th e hiigh

05-10-2002, 06:42 PM
Forgot to say that one of my friends that competed on the weekend with me came to workout with me today. First time doing deadlifts and he hit 315 easy and just missed 365. Weighsin at 178 and he wants to do the 3lift meet with me in september. I think he'll have a nice dead byh then!

05-12-2002, 05:02 PM
close stance bent over good ams
hit a 315 and missed 335 my old PR is 315 so i was actaully suprised that i tied it since i didn't do alot of good ams latly
partial deads worked up to 2 sets of 3 with 465
2 sets of obliques and 7 sets of delcine situps

sleep 8 hours

05-12-2002, 06:58 PM
:eek: @ 700 lb static holds....that's awesome dude

05-14-2002, 04:05 PM
this is my first writen out diet so i just used foods i semi like and picked the 33/33/33 fat protein carbs thingy.

500ml 2%milk and 33grams of whey

500ml skim milk and 33 grams whey

Home from school
can of chicken and 1 eggo with pb

1/2 box of KD and can of chicken

can of chicken and 1 eggo with pb

This all adds up to 2500 calories, i have no real idea of how many calories i was eating a day befor so i'll start with this amount and drop as neccesary.

05-14-2002, 04:09 PM
Started workout and right front delt was a tad sore, got thru 4 speed sets and called it a day for the speed presses, was using 155 no bands
close grip bench 10 reps with 185 all paused, these felt good on shoulder
4 sets of pushdowns
3 sets of tbar
sleep 6 hours

I was sore muslce wise today, my elbows and other joints were soar and i was tired. Made for a pathetic workout. I have to remember to take my glucosamine again cause my joints are getting bad again.

05-16-2002, 08:11 PM
8 doubles with 195 and no bands, speed was really good some sets and shitty on others, i had no concentration cause i woke up 20 minutes prior to workout.
Single 235 and 275 on the box and they went up really good.
Sldl 3 sets 185@12 225@8 275@6
3 sets of side bends 90@7
3 sets of standing abs

sleep 6 hours and 2 hour nap befor workout

I dont like dieting already:) im going to move the eggo in my last meal to after school so i can have energy for my workouts.

05-18-2002, 06:55 PM
closegrip 2 board press with mini bands doulbed hit a 225
lockouts 275@7,6,9 315@2 all these had some band tensnion but not alot
4 sets of db powercleans

sleep unknown

Here are some pics of me at my last meet http://ns_powerlifting.tripod.com/nsp.html

chris mason
05-18-2002, 07:04 PM
Cool pics! Good job!

05-19-2002, 01:00 PM
Excellent pics

Keep up the good work

05-20-2002, 07:38 PM
Thanks guys:)

Yesterday was ME sq/dl
did wide stance good ams
pulled off a 330! 15lbs PR
and that was the end of workout, its a easy week this week cause im feelin a bit beat up lately

05-21-2002, 07:27 PM
6 triples with 165 then i wnt to do another triple and my elbow told me to **** off. Sooo i did 4 sets of db press with 80's for 5-6 reps
3 sets of t bar 3 plates for 6,12!, 10! strong on these today
few sets of pushdowns for lossening up elbows
sleep 7 hours

diet is going good but tasting bad

Training is chaning up for the next 5 weeks or so. I'll still be doing westside bench but no more squat/deadlift days. Im going to be doing the korte 3x3 program. lifter i know has been suggesting me to do this for months now and i finally gave in:)

chris mason
05-21-2002, 07:32 PM
Let us know how it goes.

05-23-2002, 06:30 PM
today i did regular raw squats
a few sets with 225-260 about 5 reps a set, these were hard (im outta squatin shape)
single 275
miss 315??? i hope this was because i was dead from my other sets
got mad so i did some deadlifts
went up to 315 for 5 reps or so, at this point i was completely exhausted. This new program might do me really good

05-24-2002, 06:45 PM
closegrip bench today raw and touch and go
225 no prob
275 nope
260 nope
the weight felt easy on the way down:) my strength is down a good bit since 2 months ago.
lockouts 4" 300@7,6 6"275@3
5 sets of 10 on pushdowns with 15sec resst, i used to be able to use 150lbs on all sets, today i went 135,135,120,105,90 so i know for sure my tricep strength is waaaay down. I have been slackin on extra workouts so i'll be starting them up again
3 sets of db rows 120@5,5,6
sleep 6.5 hours

elbows are feelin a whole lot better now. i have to remember to keep takin my glucosamine and i should be fine. deit is going pretty good too. saturday = tasty food day!!

05-26-2002, 04:52 PM
5 sets of 5 doing squats with 240, i new i was outta shape but wow! i was huffin after every set and felt like pukin near the end
5 sets of 5 of deadlifts with 300 the misery continues, the actuall sets weren't too hard but getting my self to grab the bar and start the set was the hard part:)
sleep 7 hours? i woke up on my own and felt refreshed, that usually only happends when i get over 10 hours sleep

05-26-2002, 04:54 PM
Why do they call it touch and go?

05-26-2002, 05:08 PM
Because you touch and go LOL

05-26-2002, 05:14 PM

i say that cause sometimes i pause those and im trying to keep track of each record

05-29-2002, 02:19 PM
8 triples with 135 no bands, speed was perfect and form was perfect on all reps. elbows didn't hurt either which was a bit plus
5 sets of 10 pushdonws with 120 and 10sec rest between sets
and the hard part
7 sets of squats 240@5
5 sets of deads 300@5
im getting much more confortable on the squats now so the routine must be doing its thing

sleep lately 6 hours a night, been too busy

05-30-2002, 07:18 PM
actaully did my whole workout today
8 sets of squats 240@5
8 sets of dead 300@5
i was drenched in sweat after that! now my knees and above are all bruised up. I actauly had my freind do the deads part of the routine with me today which made it alot more excting

sleep6 hours

05-31-2002, 10:58 PM
dumbell press for triples
55 had the power but was shakey
75 went up better
90 these were a bitch to get up and they were pretty hard
100'si tried getting two people to hand them to me after i laid down on the bench and i barly got one rep, then i rested a minute swong them up and hit 3 reps with right arm and 2.5 with left.

5 sets of pushdowns 120@10
3 sets of bb rows to pecs
this workout felt easy compared to the rest this week:)

sleep 7 hours

diet still gong pretty good, i can notice some fat loss so im all happy

06-02-2002, 05:20 PM
8 stes of squat 250@5
5 sets of deads 310@5
I ran outta time and energy for the other sets, only had an hour to do all this, i tried the 6th set but missed lockouton 3rd rep and fell on my ass
sleep 8 hours

06-04-2002, 08:40 PM
speed bench 135@3 for 5 sets narrow 3 sets wide grip, single with 185 and 225
5 sets of 5 with 65lbs on db press
3 sets of side laterals
5 sets of chinups

onto 3x3 plan
squats started warmin up and things didn't feel right, got to 225 and my lower back was sore in a bad way walking the weight out. Did one squat and racked it and called it quits cause it didn't feel safe today. No deadlifts either:(

sleep 7 hours

06-06-2002, 08:26 PM
AT beggining of workout my back felt great but hips iffy, once the squat main sets started everyting felt good. Did 4 sets of 5 with 250 and they all felt really good. Onto deadlifts. i had 15minutes minutes left and that includes warmups so i only got in 3 sets of deads 5@310
sunday i will be doing the 5 sets of each instead of 8 because 8 is too much for my current recovery abiltiy.

sleep 6 hours and 2 hour nap befor workout

06-07-2002, 01:05 AM
With this new routine that you've incorporated in westside, would you say you feel more tired than before?

06-11-2002, 10:30 PM
friday ME bench day
missed 365 lockout, old pr is ~385
4 sets or so of lockouts
some lats

back was still sore and shaky so no workout

speed bench day
8 sets of 3 with 115 and minis doubled, speed was great and all joints and muscles felt good, triple with 165 closegrip and bands
close grip lcokouts 4" 275@6,6,6,6,8or maybe 10
4 sets of cable rows
3 x 3 routine is now officially over. Not near enough recovery time for me.
I'lll either be doing a little squat cycle that i made up or back to westside. If i do the squat cycle first then i'll be going back full time westside right after it.

News: squat suit finally came in. Took10 weeks to get here which really pissed me off. I'll be trying it out fairly soon

diet was off this week cause i was trying to get extra cals to let my back recover quicker. New diet should start on thursday and will be 40% or so protien, 20%carbs and fat probly. Carbs coming morning and befor/after workout

06-15-2002, 05:32 PM
did lockouts again and went 315x1 365X 350X got pissed and nailed 350 after that.
4 sets of floor press 185@6,9,9 205@4
pushdowns 8 sets with short rest
5 sets of pulldowns

sleep 6 hours

On thursday i just did 5 sets of glut ham raise and my hams still have really bad doms today.

Tommoro i start my new squat cycle that will last 6-8 weeks. It will the same as the one i made for latty before (non westside) and on my usually speed days i will now have good am days instead. This should be a interesting routine i think.

06-16-2002, 05:35 PM
worked up to 3 singles of 315 wearing belt knee wraps and old suit bottoms
5 speed sets on box 135@2 and i had the green bands choked to two dumbells.
partial deads from knee 5 singles with 5 seconds rest between each using 225 and green bands doubled
ran out of time to do abs obliques

sleep 8 hours

this routine is really fun so far, thursday is good am day though so i'll be :cry: alot

06-18-2002, 12:07 PM
Just a note for myself
Bench day need closegrip skulls, 5.5" lockouts, db rows and front/side raises.

06-18-2002, 06:22 PM
9 triples with 115 and minis doubled up. speed was great
closegirp bench 185@10,6
4 sets of closegrip skulls with short rest 60lbs@10-6reps
3 sets of latpulls

sleep 5 hours
Exams are messing up my sleep the last week but tommoro is the last one then i can sleep all day long:)

Was suppose to do floor press today but i had to train by myself and its imposible to hand off to yourself without a powerrack.

06-20-2002, 05:46 PM
week 1 day 2
5 tripples of close stance good ams 205 i'll up thw weight next week.
5 sets of abs
i was exhausted from being busy all day, low food, waking up very early

06-23-2002, 03:36 PM
Reg closegrips hit a 255 touch and go whiched was alot more then i thoght i'd get. miss 265 or something like that
5 sets of chins
had to leave
sleep unknown

week 2 day 1
3 sets of squats with suit bottoms
225@6 255@5 275@6:)
4 sets of abs
sleep 10 hours

new job is limiting gym time and recovery right now. I t looks like i'll be working 50+ hours a week and its 3 shifts a day so i wont be on here much
recovery is waaaay slower then befor but my diet si coming back, i do cardio as my work now so no extra cardio needed:)

06-25-2002, 06:02 PM
7 sets fo trples 115 and minis doubled speed fast
2 triples with 185 and doulbed minis
3 sets of weighted chins

done sleep 8 hours

06-27-2002, 06:09 PM
Today was good am day
5 sets of 5 with 195 on close stnace good am's
3 sets of 3 with my 'meet' stance sumos with 275, these felt really good
4 sets of abs

sleep 7 hours

07-01-2002, 04:41 PM
I guess i forgot to update this? oh well
5.5 inch closegrip lockouts
worked up to a 315 15PR! and had 2 nice misses with 335
then i did pulldowns i think, used a bunch of weight.
i might have done tris but i dont remember it?
sleep - probly

07-01-2002, 04:48 PM
Today was suppose to be full gear 3 singles with 80% max orso. I did 365 for one with the titan on straps up and a belt but no knee wraps. It was friggin hard to get near parrelelel. So i wanted to add more weight but couldn't think how much more. Next thing i know theres 4 plates a side on the bar so i was like okay. i stuck on my knee wraps and took it out. almost feel takin the weight out cause i had to use a different rack hieght which is 4 inches lower then my usual one. got set up took a breath and went down down down down for what my spotter said was a fuckin long time. then i dont remember much until i hit my stickin point and i pushed thru soooooo slowly then stood therefor a sec wobling all over the place. Racked it and then i was in and out of lala land for a min or so. when i opened my eyes i was leaning over the squat bar so i guess i was placed there:confused: Well i pretty much turned one rep into a story so heres the rest of the workout:)
4 or 5 speed sets of box squats 135@2 and i had the green bands on the bar choked around 2 dumbells a side. Tons of tension!
3 sets of 3 on sumos with 315 these felt very nice
4 sets of abs and i was done
sleep 8 hours

and i forgot to mention that im weighin in at a slim 177lbs today:cool:

07-03-2002, 06:03 PM
8 sets of 3 wiht 145 speed was very very fast!
2 board closegrip 225@6 245@2.74;)
maybe some pushdowns? i forget
4 sets of pulldowns using the stack
set of plate raise with 45 for 10ish reps
sleep unknown

07-04-2002, 08:43 PM
Wasn't feelin very strong at beggining of workout. I had a day less rest cause i did my heavy squat on monday instead of usual sunday.
today was closestance bent over good ams
3 triples with 235
3 triples with 335 on sumo deads, My form went crazy:confused: at lockout my right hand was on leg but left hand was outside of leg? Need to do some tweakin on form next sumo time
3 sets of hanging leg raises
sleep 8 hours.

last few weeks i've been cravin' some zerchers and reverse band deads/super crazy tension deads. Once sumo's stall on progression i'll swithc to those lifts.
sunday im going for 285 for 6 on squats

07-05-2002, 01:32 AM
Originally posted by Adam MacKinnon
maybe some pushdowns? i forget
sleep unknown

You losing your memory Adam?