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

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02-15-2001, 06:30 PM
I finaly decided i needed a journal.
heres a little about myself, been liftin since july, i started mainly for size but soon my desire to start powerlifting came, i tried one program specificaly for it but to many bad things happened(exams, flu, not enough rest) so im startin fresh with my own routine based on Arthur Jone's information on negative training.
My best lifts are deadlift 392 could have been more
bench 245 but long time ago, probly 260 at least now
squat ? im still gettin the technique down so no maxin yet.
These were all at bodywieght of 172 and im 16 years old.
now on to my routine.

Today: Back
deads 15@225 9@285
negative db rows 5@75 with 10 second negative
negative bb curls 3@70 with 12 second negative
positive work is done by spotters.

Diet: Not set yet, tryin to keep high protein and moderate carbs.

Sleep: 9 hours

Goals: For next few months add more size, then will turn to powerlifting for another while to get in peak strenght.

Weight: 173

[Edited by getin bigger on 02-15-2001 at 07:32 PM]

02-16-2001, 03:19 PM
Today: grip and abs
grip: static hold with 140db 20sec left 40sec right hand
abs: 135 for 25 reps, add wieght next time.

Sleep: 7 hours:(

02-17-2001, 09:57 AM
Rest day today.

Sleep was 9 hours plus hour and half of laying in bed:)

02-18-2001, 05:20 PM
Holy Sh1t
Best workout ever!

Negative leg press 4@680 10 second down
sldl 8@225 with 3 second up 7 down
And Squats!
25@145 Last week only got 20@135 but i pounded out 5 more with 10 more pounds. It was hell:) Went for 26 but collapsed in the rack.

Calves: Start with 8@600 with fast up and 8 second down. Go till failor and drop to 440 then 300.

Sleep 9.5 hours.

02-19-2001, 07:51 PM
Rest day

Sleep: 8 hours

02-20-2001, 04:56 PM
Not a good day today:(
I had a headache so whenever i pushed realy hard my brain felt like it was going to pop.

Chest , shoulders , tris(suppose to but head hurt to much)

Negative bench 3@225 12 down
military 6@105 best yet
shoulder machine negatives 4@230 10 down
pec dec flies 4@285 about 10 down , could have got more but head was in total pain


Good for a day with headache but overall it sucked.

02-21-2001, 03:01 PM
Today is rest day

Sleep was about 8.5 hours

Tomoro i have to have a crazy workout:) im attempting to up my deads by 10 pounds for the 15 reps

02-24-2001, 02:01 PM
Today was back day. Went over pretty good except for chins .

deads 14@240
db negative with *resistance 3@75 with 10 down
chins 3 superslow negatives strict form, about 14 second down first one then 12 and 10

Sleep: 8 hours.

*resistance means my partner pulls down on the wieght enough so every rep is as much as i can handle, Its like the hyper reppin idea except this way in your strong part of the lift you will have to pull harder then usual and the first rep is as hard as the last.

02-24-2001, 02:05 PM
Ab machine 19 of 150

Sleep: 8,5 hours

02-24-2001, 02:06 PM
Rest day.

Sleep: 1.5 hours:( at friends party.

02-25-2001, 04:09 PM
Training was near perfect!

Negative leg press 700@5 with 12 down
sldl 235@8 with 3 up and 7 down
squats 155@22 complete utter failor:)
calve raises negatives 3@600 plus friend @155

Sleep: 12 hours!

Tuesday is push day, not sure if i'll drop bench for dips yet.

02-26-2001, 05:57 PM
Rest day.

Sleep about 8 hours.

02-27-2001, 03:14 PM
dips negative 7@50 with 10 down
militarty press 7@110
pec dec fly negatibes 5@255 10 down
skulls negatives 5@70
machine shoulder press negatives 4@225 with 10 down

Sleep: 8 hours.

02-28-2001, 04:36 PM
Rest day today

tomoro is back day but im goin to use low reps because im going for 400 on march break(in 2 weeks) and i have to get used to the heavy weight again.

Sleep: 8 hours

03-01-2001, 07:19 PM
did low reps deads today to prepear for a max in 2 weeks

deads 3 1/2 @ 350
5 negative chins with 12 down
db rows 8@60 with manual resistance

overall good day, deads are coming good and max should be higher then i expected.

Sleep: 7 hours.

03-02-2001, 06:52 PM
Abs today , one set of 10 with 165 pounds.

Sleep: 7 hours

03-03-2001, 11:18 AM
Rest day today.

Sleep: 11 hours:)

Tomoro im going to add 5 pounds to 20 rep squat and 20 pounds to leg press

03-04-2001, 05:28 PM
Awesome workout!!!

leg press negative 6@720
leg curls to pre-exhaust hams then sldl for 6@245 7 down 2up
Squat 25@160!!! Barely breath at end of set.
calves 8@600 with 13 down and fast up

Sleep: 8 hours

Overall wicked workout, upped all poundages and i want more!

03-05-2001, 07:13 PM
rest day

sleep: 7.5 hours

03-07-2001, 03:35 PM
push day

dips 7@60 negatives with 12 down
military 5@110 11@90
pec deck flies negatives 7@255
skulls negatives 5@70
shoulder machine negatives 4@180

Sleep: 8 hours

03-07-2001, 03:39 PM
rest day

Sleep: 8.5

03-09-2001, 09:19 AM
dead 2@382
db rows 6@65 with slow negative
chins 5 with slow negative

sleep:8 hours

**march break now so lots of sleep and no stress for me**

03-09-2001, 05:33 PM
First day of full grip training, i liked it.

End of bb hold 90@17,34 16,36 seconds
plate finger curl negatives with hold 45@5 with 8 static 10 down
thick hold on shoulder press 55@40,46 seconds
static db 120@17,20

abs set of negatives, reps???

Left hand is first for seconds

Sleep:9 hours

Like the grip training, im going to buy the ironmind gripper and see how that feels. Next week im going to try plate curls

03-10-2001, 12:31 PM
Rest day

Sleep: 9.5 hours

Last 2 or 3 weeks have been good, strenght is going up and weight is now 175-176. Started to eat big breakfast and now have a meal replacemetn to take to school. Sleep is up and it is march break now. Ill be training only 3 times in teh next 2 weeks. 3 spaced out workouts then taking a 1 or so off. Its going to be some full body workouts and on the secodn day im going for max deadlift, hopefully 412 if all goes good.

03-11-2001, 05:46 PM
Im tryin a Ian Dukket type workout for a few more days. Today i felt like i was going to explode:) it was hell.

Squats 20@95 Slow reps
leg extensions aobut 10@65 with 3 negatives SLOW
squats near 20 not sure with 95 pounds, still slow
bench 5@135 10 negative 4 positive with pause at bottom.
4 chins SLOW with one negative
dips about 4 slow
shoulder press 4@140 very slow
leg press about 14 @360 first 6 slow

No rest between sets at all. everyset except first 20 rep squat were to failor. Needed to lay down for about 10 minutes after completed and could still barely breeath or walk.

Next workout probly wed. or thursday, starting off with deads going for max lift. Once i hit my max i will drop some wieght and continue like a hyper rep.

This whole workout took less then 20 minutes but it is extremly hard and you need to be ready for hell.

Sleep:9 hours.

Last night i made my own Rolling thunder like the one from ironmind.com and im makeing some more grip tools tomoro, Going to try to make the Hardy Handshake(also at ironmind)

03-12-2001, 07:40 PM
Rest day

Sleep: 8 hours

Still sore in my legs from yesterday and somehow my pecs are a bit sore.
I got out to the hardware store today so i made another grip tool. The one finger deadlift! Its a painfull little bastard. Goin to try to get to store tomoro so i can make some more tools.
Next workout will probly be thursday which i think will be short rest between sets but almost alll sets being negatives. I get to try my new lifting shoes out on deadlifts and its max time!!

03-15-2001, 12:35 AM
yesterday and today 8.5 hours sleep

I got up to 50 pounds with my little finger on the one finger deadlift. I have to make a attachment to add more weight now.

03-15-2001, 04:01 PM
Good day today!!!
Got 402 on my deadlift and tried 412 got it above my knees and stalled out:(

Started workout with max dead. Got my new max so workout was automaticly good:)
after that did dips and bench machine then squats. I didn't use enough wieght on the squats and i got a headache befor i came to failor. I got 135 for 29 and my head started to hurt extremly bad so i stopped. I felt like i could have pulled off 40 but it would have been too painful with my head.

Im on my week off now so know more updating for a while.

Sleep:9 hours

Chris Rodgers
03-15-2001, 10:25 PM
Sorry to post in your journal, just wanted to say good job on the deadlift!

03-24-2001, 06:26 PM
thanks for the compliment Lat:)

Today i started training again after my break.

Back day:

Deads 3@360 tried for 4 but only got half way
db row 75's@6 with normal positive and 5 thru 10 negatives
chins ? to failor but forget how many
did some shrugs on bench macine with 3.5 plates just for fun, might put it in routine

Sleep: 8 hours

march 22

03-24-2001, 06:30 PM
thick hold with 90 for 28,28 left 31,33 right
plate finger curl negatives to failor with 45 probly about 10?
hub hold with 25+5 for long time. up wieght next time.

Sleep: 7 hours

March 23

Rest day
Sleep:10 hours
march 24

03-25-2001, 12:33 PM
squats 25@165
leg press negatives 680@6 with 10 down
leg curls then sldl with 5@255 with slow down

Sleep:9 hours

Im going to keep adding 5 pounds a week to squats even if my reps go down. Ill do this until i hit low reps like 6.

03-27-2001, 06:26 PM
military press 11@95 8@95
close grip bench 11@165 9@185
pec dec fly negatives 255 for a bunch
dips till failor and shoulder press@180 to failor

Sleep:8 hours

overall good day

03-28-2001, 02:30 PM
very sore from yesterday!

Sleep:9 hours

03-30-2001, 05:03 PM
started out with deads with 4@365!!!! best yet so im adding 10 pounds next week
db rows 3@100 12@60
shrugs on bench with 4 plates till failor 12??

Sleep:7 hours

March 30
grip abs calves

did some finger curls till failor with 45
some pinch hub work with 35
thick bar 115 for 8 left and 15 right

abs one set 150 to failor

death set for calves with slow negatives

Sleep: 8 hours

03-31-2001, 11:35 AM
Sleep:9 hours

Goal for today, eat for 12 hours straight:)

04-01-2001, 06:43 PM
squats 21@175
leg press 9@630
leg curls then sldl with 7 down for 6reps? 255

Sleep: 10 hours

04-04-2001, 06:28 AM
March 2 Rest day 7 hours sleep

March 3 Push
had to workout at home so routine is short
bench 200 4 190 5
cl grip bench 160 10
military 100 6 plus 1 negative

Sleep:11 hours

March 4 rest day Sleep 8 hours and nap

04-05-2001, 03:48 PM
Good workout

Deads 3@382
db row 8@75 with slow down
chins about 12?
And i played with squats, got up to 277 so i was happy:)

Sleep:8 hours

04-06-2001, 03:22 PM
grip and abs

side bends with dbs 10@70 slow reps
static hold with db 140poounds 21 left 27 right
lockout with bb and hold for few seconds 412
ab machine 150 for 15?

Sleep:8 hours.

My routine will be changing soon as i am learning everything from westside ( HTTP://www.deepsquatter.com )

Chris Rodgers
04-06-2001, 03:35 PM
Is the lockout and hold with BB done by just pulling it up off the rack and holding it? Like in the top portion of a deadlift? If so, I did those today with an over/under grip and got up to 475! That ish is heavy! Only held it for like 5 seconds. My grip is getting a heluva lot stronger.

Have you ever considered doing grip with your pull day? That is what I do. Just curious

04-06-2001, 04:22 PM
475!!!! damn:)
i did a over under grip but it was a bit tired from the db holds. Ill keep these in my routine until i start the westside training but that wont be for at least 2-3 weeks so i'll learn as much as i can.
Ill probly start doing grip on pull day but right now i do it this day because my partner does bench this day.

04-09-2001, 02:20 PM
april 7 8 sleep

april 8
leg day
squats 19@185
sldl 7@255 slow reps
workout was cut to 20 minutes so had to leave alot of stuff out

Sleep 8.5 hours

April 9 rest day sleep 8 hours

04-10-2001, 07:28 PM
push day
bench 6@205
military 5@115
cl grip bench 5@185
db press 12@45
becnh machine 6@230

Sleep 7 hours:(

04-11-2001, 02:33 PM
Rest day

Sleep: 8 hours

04-12-2001, 06:34 PM
back day

deads 2 @387
db rows 7@80's
chins 11
side bends 10 slow @70
abs 11@165
Played with squat today and got 282 no belt

Sleep:7.5 hours

04-13-2001, 05:58 PM
rack lock out got up to 442 with 5 second hold at top
did light work on most of body to help recuperation.

Sleep: 9 hours

04-15-2001, 04:55 PM
leg day
squats 23@195
sldl 7@255

sleep 9 hours

04-17-2001, 07:56 PM
april 16 rest day 8 sleep

April 17!!
good day today
bench 9@210
cl bench 10@190
thats all

Sleep 7 hours.

04-19-2001, 05:45 PM
april 18 rest day 7 sleep

april 19 back day
deads 8@300 no belt
db rows 7@80's
side bends 8@80's
abs 165 for ??

Sleep 8 hours

04-20-2001, 11:20 PM
april 19 rest day 8 sleep

april 20 grip
worked up to attempting the 462 lockout, got it about 5-6 inches and stalled out.
Did light light sets on rest of body to recover quicker.
Sleep: 7 hours

04-22-2001, 02:29 PM
last few days about 9 hours sleep
today legs
squats 19@205
thats it, lower back needed some rest so i skipped the sldl.

Chris Rodgers
04-23-2001, 08:20 AM
I think I misunderstood what you were talking about. When I do the rack holds for grip I only have to move the bar about 2 inches. Your lockout sounds more like what I call Power rack deads. Which is basically a deadlift from just below the knees. I pulled 510 for the holds, but I only have gone up to 405x1 one time on the power rack lockouts. Just wanted to clarify.

That weight is damn impressive!

04-24-2001, 03:18 PM
you stil got me on the holds, 510 is a damn big amount of wieght :eek: the most i ever did like that was 412. I just cant seem to get my mind ready for the lift since it is so near the top.

last few days i got about 7-8 hours sleep

todays training was different, Im finally starting westside training (http://www.deepsquatter.com) and im going to stick with it for at least minumum 3 months(probly alot more though).

Bench max effort day
incline close grip worked up to 3@185 and tried 215 but failed, i was really close but i thought i put on 205 so i think it made a difference
db press left 7@55 right 11@55
chins about 12
db row 6@85
pushdowns 135 for 10ish

Sleep: 8 hours

I'll probly be changing the exercises some what next week because i just planned this in class without my westside notes. Still keeping the incline close grip for 1 or 2 more weeks(until i stall on it)

04-26-2001, 05:22 PM
speed squat 8 sets of 2@155
good mornings 8@155 4@185
hypers 18@35 15@45
side bends 7@90's
abs 10@160
got home and did some dragging about 1000 feet with 50 pounds.(rest at every 150 feet or so)

Sleep: 10 hours:)

04-27-2001, 05:53 PM
speed bench 8 sets of 3@155
weighted chins 45@5
skulls 10@60 7@70
close grip on ezbar 8@160
ez bar rows 12@160
push downs 150 for 7?
db rows 7@90!!!
close grip bench 6@205
and the highlight of the day a 552 hold for about 1 second!

Sleep 8 hours.

04-29-2001, 03:45 PM
for ME i used good mornings
got up to 245 and tried 265 got close but failed.
also did abs
Might go outside and do some dragging if i get some energy.

Sleep: 9 hours

05-01-2001, 08:36 PM
workout today was rushed and cut short so some poundages were a bit down.

speed bench 4 sets 3@155 5 sets 3@160
skulls 7@60 4@70
close grip Ezbar bench 9@160
wieghted chins 6@45
db rows 4.5 @95

Did some dragging when i got home 8 trips of about 150 feet with 50 pounds 7 forward 1 backwards.

Sleep: 7 Hours:(

05-04-2001, 05:52 PM
worked up to a 210 close grip incline
shoulder press 60's left 5 right 7
chins 12
bb holds up to a 502 for 6 seconds

next week ill still use the incline, i feel i can max out for a nother record.

Sleep: 7 hours:(

Will do dragging tonight for probly 6 laps.with 50 pounds

05-06-2001, 06:50 PM
good mornings got up to 270!!! Had to fight like a madman to get it:)
side bends 7@120's!!

Good day today. Sleep was 8 hours

Ill hopefully have the westside videos soon(bidding on ebay for them)

05-08-2001, 04:42 PM
speed bench 3 sets 3@155 index on inside ring the 3 sets 2 inches out 3 4 out
ezbar press 5@200
db rows 9@85
chins about 12

Sleep: 8 hours

05-09-2001, 09:50 PM
Just noticed i forgot may 3rd ,
it was speed squat
8 sets 2@160
good mornings 14@160 7@190
side bends ?

05-10-2001, 05:14 PM
speed squat 8 sets 2@165 and 2 sets of 2@185
good mornings 15@170 10@200
side bends 3@140 9@100
bb hold 405 for 12 seconds

Sleep: 8 hours

05-11-2001, 09:28 PM
close grip incline, blasted 205 but missed 215, shall change exercise next week
db shoulder press left 7@55 right 7@65
13 chins

Sleep:6.5 hours:(

05-13-2001, 03:13 PM
leg press got up to 810 missed 860
side bends 8@120

Sleep latly sucked. last night 5.5 hours:mad:

05-15-2001, 07:25 PM
speed bench 3 different grip 9 sets 3@155
ezbar bench 3@200 10@160
db rows 9@90
chins 12
pushdowns 10@135

Sleep: 8 hours

I will be maxing out on the 3 big lifts soon so i can monitor progress better. My goals will be squat 300-315 dead 420 bench 260+

05-16-2001, 07:55 PM
I now have dragging planed out to 8 trips each time with 1 or 2 being backwards. i do it on sunday with 50 pounds, wednsday with 25 poounds, and thursday with 75 pounds.
I found a powerlifting competition in early August in Newfoundland that i should be going to.
I had cut out carbs after 6 for teh last 2 weeks but i will making a actual diet soon so i can stay under 181 pounds. currently at 180.
So far i like the westside training, i have 3 vids being sent to me now so there might be some little routine changes once i see the videos.
My main goal is to make the nationals next march (canada), i will need a 1034 total but im near definate i will get that. For info. on powerlifting in canada click
here (http://www.powerlifting.ca) .

05-17-2001, 07:31 PM
speed squat 8 sets of 3@165 then 1 set of 3@190
good mornings 12@180 7@210
side bends 6@120
bb hold 432 for 14 seconds

Sleep: 8 hours

05-18-2001, 03:35 PM
New max effort exercise is JM press
got up to 160 on it
shoulder press 9@50 8@60
chins with 25 pounds 7

Sleep: 8 hours

05-20-2001, 04:06 PM
leg pressed 830 and tried 860 but failed
side bends 95@11left 15right
abs 15@150 11@135
hypers 20

Sleep 12 hours

weight 175 morning

05-22-2001, 04:16 PM
speed bench 3 x 3 x 3@155 variying grip
close grip bench 8@185 5@195
db rows 11 left 13 right with 80
chins 7
pushdowns 6@150

Im probly going to be buying some bands soon for benching and squating as soon as my money levels go up:)

Sleep: 6.5 hours

05-23-2001, 05:13 PM
today i went to a gym with my class at school so i decided to max out on squat. I got 315 and i think i could have got another 5 pounds or so. I did it with only a belt.

05-23-2001, 05:21 PM
only a belt? What else would you use? A squat belt?

05-23-2001, 08:37 PM
In powerlifting people usually use a squat suit and special shoes.

Chris Rodgers
05-23-2001, 09:29 PM
And knee wraps

05-25-2001, 06:19 PM
I forgot about those latty:)

Today was bench ME ME=max effort in case i forgot to say

JM press 175
shoulder press db's left 10@55 right 7@65

Sleep: 7 hours

05-27-2001, 05:15 PM
:D :D :D
today i did deadlifts with the bar about 5-6 inches from the floor and no belt
got up to 402 and tried 422 but failed. I think i should have the 425 normal dead with belt now.
side bends 120@8
abs 165@10 135@11

Sleep: 10 hours

weight at gym was 176 @4:30

05-29-2001, 05:17 PM
speed bench 3x3x3 of 155
skulls 10,9,7 @60
db rows 10@85
chins 13
pressdowns 10@135

Sleep:7 hours

Deadlift will be maxed out as soon as i get my new belt and bench will come probly next week. Im shootin for over 425 on dead.

05-31-2001, 05:08 PM
speed squat 8 sets of 3@160
partial deads 225@16
side bends 80@ 17left 24 right
ab machine 165@12

Sleep: 7 hours

Workout wasn't as good as usual cause i just got braces yesterday and teeth f*cking hurt. Hopefully tomroro will be better:)

06-01-2001, 03:56 PM
close grip bench 235 failed 245
military 2@125 8@95
11 pause at bottom chins

Sleep: 7 hours

06-03-2001, 06:39 PM
simulated deads off blocks got up to 412!!!! no belt or chalk
side bends left 7@120 right 9@120
abs 15@135 3@150
hypers 20

Sleep: 10.5 hours

I also found a new food which will help me get stronger.....Kraft Dinner:D each box has 32 grams of protein and 9 grams of fat and 150 carbs. thats like 900 calories!

06-05-2001, 04:33 PM
speed bench 3x3x3 with 155
skulls 7 then 8 with 60
db rows 11 and 14 with 75 (left rear delt was a bit sore so i need some extra work for them)
Didn't have lots of time today so thats it.

Sleep: 7 hours

06-06-2001, 09:51 AM
Speaking of braces, listen to this..
I thought I was speaking to my orthdontist (Floyd Jackson)'s secretary but I misread the phone number and called a lawfirm (Robert Jackson) instead. I felt like a real dumbass when I realized I've been speaking to the lawfirm's secretary for half an hour setting myself up for an appointment :eek::D

I should have braces by the end of august, we could call ourselves the Jaw of Steel bruthas ! :)

06-06-2001, 04:53 PM
Originally posted by getin bigger
close grip bench 235 failed 245
military 2@125 8@95
11 pause at bottom chins

Sleep: 7 hours

You do tricheps before shoulders?

06-06-2001, 08:06 PM
Chicken, the reason i did close grip first was because it was my max effort exercise. Sometimes i do tris first anyway because they are more imp. in bench then shoulders.
Sinep, calling the law firm will be helpful when you want to sue the orthadontist for the pain he will cause you:p

06-07-2001, 04:42 PM
speed squat 165 for 8 sets with 20 sec break between sets
partial deads 15@235
Thats all i had time to do. But max bench tomrorr and max regular dead on sunday.
At the gym i was talking to a p'lifter i know and he can dead near 600 now and competition bench well over 400 and squat 500 plus!! I now have some more motitvation to improve:)

Sleep: 7 hours. more soon as school's almost over!!!

06-08-2001, 03:53 PM
today i maxed out bench and it was weird,
i fought 245 for like 4 seconds befor i locked it out, then i put on 250 and through it up like nothing, 255 got 3 inches and stalled. I NEED to make my form more consistent.
Military 8@95 4@115
Sleep: 7 hours

Today i worked out with Todd (the P'Lifter i know) and he was helpin' me out with form and stuff. He showed me my weakness in form but it was after i did my last attempt so ill have to use it on speed days.
And i got my westside tapes today but i didnt get to watch them yet. They should be cool!

06-10-2001, 07:17 PM
today i maxed out on deadlift.
well, it didn't go so good.
i did 412 and it felt heavy then i tried 437 and it was a no go then i tried 427 and that was a no go. both got up to knee level but no higher. I think it was a mix of doing too much deads latly (last 2 weeks), and i need stronger hips. Next week i will be doing max on zercher squat and the week after that i will be doing arch back good mornings followed by sumo deads. as of now my total is 977 and i need 67 more pounds within the next 7 weeks. My volume is being upped on all days and my sleep and food are being increased alot.

After deads i did
3 sets of abs
3 sets of sidebends
1 set of glut ham raise
1 set of hypers

My weight today after supper was 171 so diet is now over:)

In the last 2 days i had 24 hours sleep!!

Chris Rodgers
06-10-2001, 08:00 PM
*Latman pats Gettin Bigger on the back*

You are doing a great job man. Giving me some motivation! Kepp it up bro!

06-12-2001, 07:12 PM
Thanks Latty

Today was dynamic bench day
speed bench 155 3x3x3
close grip elbows flarred out bar to throat press(dont know what there called) 185@6 185@5 195@5 this exercise is pretty cool
skulls 60@8,6,4
db rows 70@14both sides then 12 both sides
side laterals 10 pounders for ? 15 pounders for ?

Sleep: 7 hours

06-14-2001, 10:27 PM
speed squat 8 sets of 2@170
partial deads 2 sets of 12@240
2 sets of obliques
1 set abs
12 reps glut ham raise

Sleep: 6 hours
June 14

06-15-2001, 06:50 PM
today i did ultra wide bench. pointer finger on outside ring. I went for a 3 rep max but i got 4@205!
skulls 60 for 8,6,4
pushdowns 3 sets of 8 reps (weights around 150-120)
2 sets of chins
2 sets of side laterals

Sleep: 9 hours

Hams and lower and upper back are DEAD from yesterday. The glut ham raise really works well.

06-17-2001, 05:01 PM
worked up to a 290 zercher squat (touched elbows to thighs)
hypers 5@90
obliques and abs 2 light sets

Sleep: 7 hours

06-19-2001, 12:20 PM
speed bench 3x3x3 155
skulls 60@ 7,6,6 then 5supersetted with pushdowns 105@5
ezbar rows 15@110 11@110
one set of chins
2 sets of side laterals

Sleep: 7 hours

06-21-2001, 11:47 PM
couldn't get to the gym today so workout is a bit different.

speed squat 9 sets of 2@170 and 1 set @190
these were parallel box squats.
bent over good morning 10@190
arch back good morning 2 sets 10@190
partial dead 15 and 13@190

Sleep: 11 hours
June 21

06-22-2001, 01:18 PM
210 for 3 on superass wide bench
skulls 70@6,5,6,4 60@6supersetted with pushdowns
chins with 45plate 3 grips pronate supinate and semi 4 reps each
side laterals 20pounders and 15 pounders for reps??

Sleep: 8 hours

06-24-2001, 10:35 PM
3 rep max on arch back good mornings
worked up to 255 for 3 and tried 275 but back rounded
glut ham raise 5@25 and 10 bodywieght
obliques 1 set abs 3 sets

Sleep: 3 hours:eek:

06-26-2001, 09:10 PM
speed bench 3x3x3 @155 last set 185
skulls 80@4 70@5,6,4 something like that
gym got a t-bar so i messed around with that, did a 3 rep with 160 and used 3 plates for a few sets
plate raise with 25 plate 15 reps
pushdowns on wide curvy bar reverse grip 120@13 105@11
chins 7 or so

Sleep: 8 hours

06-29-2001, 06:13 PM
worked up to 65 for 5 on db press and tried 75 and got 4.5 reps, i wore myself out trying to get the db's up on my legs but ill have a spotter next time.
skulls 70@5 80@4 70@4 60@8?
t-bar 90@12 115@10 115@9
db extensions 2 sets of ??

I missed yesterdays workout so i did speed squat with 180 for 8 sets of 2 at end of this workout.

Sleep: 11 hours

07-01-2001, 05:13 PM
sumo dead off block up to 377
3 sets of abs
2 obliques
2 glute ham raise

Sleep 10 hours

07-03-2001, 03:35 PM
speed bench 3x3x3@155
reverse grip bench with fingers on outer ring 160@7 185@4
skulls 2 sets of 70 with messed up weird bar. Dont like these
3 or 4 sets of pushdowns
3 sets of t-bar and one set of chins( 3reps:( )
fronts raise with 25 plate about 15 or so

Sleep: 8 hours

07-05-2001, 04:31 PM
speed squat 10 sets of 2 @160 and 2reps at 210 (bar speed very fast)
good mornings 5@185 6@185 (not near failor kept good arch) and close stance knees locked 4@165
glute ham raise 3 sets of 10 with 25 pounds
abs 3 sets obliques 2 sets
Face pulls for upper back 2 sets of 12ish at 45 and 60

Sleep: 5 hours.

I ordered my powerlifting equipment yesterday and im getting a inzer heavy duty bench shirt, inzer champion squat suit, Titan signature gold knee wraps , and a singlet. Cost ~210$~

07-06-2001, 03:44 PM
got the 75 db's for 5 on dumbell press but when i tried the 80's i got 4.5 with my left but the right one locked out.
4 sets skulls 80@4 70@6,5,5
pushdowns 2 sets of120 for 10 or so reps
3 sets of t-bar with 3 different grips
16 reps front raises with 25 plate

Sleep: 10 hours.

Hams are very very sore from yesterday along with my lower back.

07-08-2001, 06:09 PM
bent over good mornings 2@282 This was supposed to be 3 reps but partner said too much bend in back.
glut ham raise 10@10 then 5@bw 6@10 then 4@bw
2 sets of obliques
3 sets of abs

Sleep: 10 hours but im still tired.

07-11-2001, 12:23 AM
speed bench 3x3x3@155
skulls 90@2,2,2 75@4
pushdowns 4 sets
t bar 3 sets

Sleep: 8 hours

07-11-2001, 09:55 AM
I just got my p'lifting equiptment but i have to send back the squat suit for a size larger. My meet is one month from today and i can't wait for it! Training is going good .

07-12-2001, 05:15 PM
speed squat 7 sets of 170 and 2 sets of 200 (all sets are 2 reps)
The 2 sets of 200 flew! They seemed faster then the 170.
sldl 2 sets 8@225 8@230
2 sets of hold with 365 about 12-15 seconds each
glut ham raise 8with 10 pounds then 5 bw and 4 with 10 lbs+2bw
1 sets of face pulls
1 set of obliques
2 sets of abs

Sleep 11 hours:)

07-13-2001, 06:28 PM
225 reverse grip bench
5 sets of 10 with 135 on pushdowns
5x10 of skulls with 50
3 sets of 10 on tbar with 125 different grips
plate raise 25 for 15

Sleep: 6 hours

Chris Rodgers
07-13-2001, 09:34 PM
Originally posted by getin bigger

3 sets of 10 on tbar with 125 different grips

Sleep: 6 hours


125 different grips!!!!! Damn!

Haha. Btw, nice progress. :D

07-15-2001, 03:41 PM
my old P.R. on zercher squat was 290 and today i tried to beat it.
i got up to 275 and that went very good, then i stuck on 300 went down, started coming up fast for a few inches and my arms let go. I know i would have had it but my arms were the weak point so all isn't bad.

good mornings 2 sets of 10 @135 :rolleyes: they didn't feel good today
glut ham raise 10@10 +5bw and 6@10 +4bw
2 sets of obliques
2 sets of abs

Sleep: 10 hours

07-17-2001, 10:50 PM
speed bench 8 sets of close grip with a bunch of the sets paused. 3reps @155 and 2 sets of 3@190 paused. All sets were done extremely fast, even teh 190. I think its because now when i do speed bench i only rest long enough for my partner to do his set and im doing mine again. Today since i trained alone i had 1 minute break between sets.

skulls 5 sets 10@50
closegrip bench 5 sets 10@140
db rows 5 sets 10@55

Sleep: 4 hours.

This workout was at home and on a shaky bench so i was really pleased.

07-19-2001, 06:21 PM
speed squat 9 sets of 2@165 very fast and one set of 2@215 which was surprisingly fast.
speed deads, all singles 5@225 5@245
sldl 3 sets of 10@245
2 sets of glut ham raise
2 sets of obliques
2 sets of abs.

Sleep: 9 hours

07-20-2001, 05:40 PM
today was suppose to be board press but i forgot to get the wood i needed so i got my partner to hold his hand 5 inches off my chest and i did a touch and go.
i got 245 pretty good and tried 275 and just missed it. Next week I'll have board so it will be more accurate on depth (grip was 2 inches from close)
5 sets of 5 on JM press with 95 (These will not stay in my routine, too hard on wrist and elbows)
5 sets of 8 on skulls with close grip with 55 pounds
t bar 3 grips(sets) with 2-45's and 2-25's 6 rep sets
plate raise with 45 4 and 3/4 reps:)

Sleep: 7 hours

07-23-2001, 11:11 AM
wide stance bent over good mornings 3@260
zercher squats 4@220
2 sets of leg raises
1 set of obliques

Sleep: 4 hours

Short workout because i had to go bail hay for 9.5 hours after my workout.

07-24-2001, 11:18 PM
speed bench 8 sets of 155x3reps
6 inch board press supersetted with floor press
220 3 180 4
190 8 130 8
"7 "6
"7 "6
"6 "3
170 110
"6 "6
"4 "5
bb rows 20@110 6 @170 3@200
Thats it!
workout was at home so the bench sucked and it was extremly humid at really hot in my basement.
I found out that I really suck at floor press so I'll have to put that one as one of my max effort exercises.
Overall this workout was good and bad, I thought I would do alot better on the supersets but the heat mad it to be a grulling workout.

07-24-2001, 11:19 PM
speed bench 8 sets of 155x3reps
6 inch board press supersetted with floor press
220 3 180 4
190 8 130 8
"7 "6
"7 "6
"6 "3
170 110
"6 "6
"4 "5
bb rows 20@110 6 @170 3@200
Thats it!
workout was at home so the bench sucked and it was extremly humid at really hot in my basement.
I found out that I really suck at floor press so I'll have to put that one as one of my max effort exercises.
Overall this workout was good and bad, I thought I would do alot better on the supersets but the heat mad it to be a grulling workout.

Sleep 8 hours

07-26-2001, 07:16 PM
speed squat 7 sets of 2@185 1 rep@245 and 1@275 ass to ground.
speed deads 10 singles@245
sldl 7@275
obliques one set
thats it, the gym was totaly packed so i had to wait 25 minutes to use the rack so it cut my workout to 30 minutes.

Sleep 9 hours.

07-27-2001, 05:49 PM
Today i was maxing out incline bench closegrip.
i did 185 for 3 then tried 205 twice but my left elbow was really hurting so i didn't get it.
Then i did my 5 supersets of tri's which was close grip bench and skulls
all close grips were 185@6-8 and skulls were 50@6-8
my elbow hurt doing the bench so i couldn't go too hard but it was fine on the skulls which is weird.
lats t-bar 10@125 4@150 4@150
thats it. I iced elbow when i got home and it feels better now.

Sleep: 6 hours

note to self. start doing hammer curls.

07-30-2001, 04:45 PM
Workout was suppose to be yesterday but couldn't make it.(drag races!)
I got a new size squat suit cause the other one was too small and i tried it on today. It only took 5 minutes for me to put on which is pretty good. Instead of doing a ME exercise i just used the suit, I worked up to a 315 squat and it wasn't even really hard. I think i should get a 350 or 360 at the competion with the knee wraps and belt too.
glut ham raise 8@25 +7bw 10@25 +5bw
3 sets of abs 150@ 15,11,12
1 set obliques

Sleep: 9 hours

08-01-2001, 09:52 AM
bench speed 3x3x3@155
triceps 5 supersets of pushdowns to skulls
t bar 3 sets of 7 reps @140
Thats it

Sleep 8 hours

08-02-2001, 08:19 PM
speed squat 2 sets@185 6 sets @205 last set @245 sets are 2 reps
speed dead 5 singles @245
glut ham raise 25@10 + 6bw
obliques 1 set
abs 2 sets

Sleep 11 hours

08-04-2001, 02:51 PM
august 3
befor workout i screwed around with bench shirt, i did 180 and 230 close grip with pause and they weren't very hard. I should have wormed up though cause my elbows were killin during my workout.
worked up to a 255 close grip 6" from chest press tried 275 and missed.
3 sets of pushdowns
3 sets of t bar

sleep: 4 hours:eek:

the bench shirt seems to fit good but it cuts the **** out of my underarms, Lots of spring out of the hole and its a used shirt. Its a Inzer EHPHD size 52.

08-06-2001, 02:52 PM
sunday aug.5
Well. I didn't want to be to hard on my back so I just did some singles with squat with no gear up to 275.
10 reps on glut ham raise
2 light abs
2 sets of light obliques

Sleep: ??probly 8ish?

I got my contest this saturday so Im taking the weights easy now, I'll still be going in on tuesday but only to mess around . At the comp. my lifts should be squat 350 ish, bench 250ish and dead hopefully 420, The bench could be higher but is unknown right now and the squat has a slight tiny chance of being higher. My goal for it is still 1037 so i qualify nationals but if I dont get it now I'll still be able to get it in November.

Chris Rodgers
08-07-2001, 12:59 AM
Good luck man! You've put in the work, so now go in there and blow em away!

08-07-2001, 05:02 PM
Thanks Latty:)
today was suppose to be bench speed but I didn't want to wear myself out. Instead i did some deadlifts. I wanted to see how they feel cause i didn't do them heavy for a long time. I worked up to a single of 365 and it felt pretty solid.
Sleep 8 hours

I got my critical bench stuff so I'll scan it and post it up here someday soon if anyone wants to use it.

08-09-2001, 12:16 PM
I'll be leaving tonight and I won't be back till monday, by then I should have some pics I can post of the meet. There probly won't be many people in the meet but I just want to go for experiance and to have fun. After the competition I might be bulking up to 200 if I get my 470kg total.

08-12-2001, 02:36 PM
Im back from my trip and it was fun. There were only 9 lifters all together in the meet but they were all very strong. There were 3 people there going to the worlds for p'lifting and 2 other guys going to the nationals. I got my 470kg total so now I get to go to the nationals in March!!! My lifts were:
1) 130kg - 286.6lbs
2) 147.5kg - 325.2lbs
3) 160kg - 352.7lbs

1) 100kg - 220.5lbs
2) 110kg - 242.5lbs
3) 117.5kg - 259.0lbs Miss

Deadlift: attempt#
1) 175kg - 385.8lbs
2) 190kg - 418.9lbs
3) 200kg - 440.9lbs

Total - 470Kg's or 1036.2lbs

I was really pleased with my lifting especially the deadlift, My last dead attempt I knew I had to make to qualify nationals so I went out and gave it a huge pull and it slowly went to lockout. My bench didn't do as good as I thought it would but I was still happy since its my first competition. The lifters there were all extremely helpful and they were doing all they could to help eachother. Overall I really liked competing and I'll probly be going to the Eastern Canadians in Nov. in P.E.I.
Here are the pics of my lifts, the quality is not too good.

08-12-2001, 07:27 PM

08-12-2001, 07:29 PM

08-12-2001, 07:35 PM

08-12-2001, 07:40 PM

08-12-2001, 07:46 PM

08-12-2001, 07:51 PM

08-12-2001, 07:56 PM

08-12-2001, 08:00 PM

08-12-2001, 08:04 PM

08-12-2001, 08:11 PM
Here's my last pic where I'm getting a medal

Chris Rodgers
08-13-2001, 08:05 AM
Sweet!! Congrats man. That deadlift is damn good!

Quick question- do they let you play your own music during your lifts?

08-13-2001, 08:38 AM
I dont think they'd let you have the music from the 'Blue oyster bar ; in police academy' blasing out in those halls latman, but you could ask. ;)

08-13-2001, 11:30 AM
They didn't have any music playing at all during the contest, even if they did though you'd be too pysched up to hear it.

08-14-2001, 06:07 AM
Excellent work Getin Bigger. Congratulations on your medal. It's good you got lots of pics.

08-15-2001, 08:21 PM
8 sets of 185x2
glut ham raise 3 sets of 8@25 +7bw
abs 3 sets
obliques 1 set

Took it easy again but will start heavy on friday.
Sleep: 9 hours

P.S. If you want to see how everyone else did at my meet click here (http://www.powerlifting.ca/nfld.html)
BTW my name is Adam MacKinnon

08-16-2001, 02:43 PM
Wow!! Congrats man, good luck at the nationals.

08-16-2001, 03:15 PM
Congratulations Adam. Keep us posted on your progress

08-17-2001, 09:05 PM
Today was my first day back at heavy training, and i remembered how fun it was:)
today i did floor press
got up to 240 closegrip
2 sets of closegrip bench 185@7,8
2 sets pushdowns 150@11 165@3
t-bar 140@10? 180@7,5
1 set of ab

Sleep: 11hours!!

08-17-2001, 09:40 PM
congrats man... good luck at the nationals..

Maki Riddington
08-17-2001, 10:05 PM
Congrats man. Looks like ya had fun.

08-19-2001, 12:23 PM
Thanks for the encouragement guys:)

Today was ME sq/dl
worked up to a 260 triple on bent over good mornings
glut ham raise 25@11 +6bw
zerchers 6@185 arms were still sore from few days ago so i couldn't hold on to it long
3 sets abs
2 sets obliques

Sleep: 7 hours

next week i will probly do a box squat as my ME exercise

08-21-2001, 08:32 PM
9 sets of bench speed with 155@3reps and a single of 185 at end
3 sets of skulls and 2 sets of pushdowns
3 sets of t bar rows
that is all
left elbow was killin most of the time, i think it might be my odd arm positition when i do ab work that hurts it. I might pick up some glucosomine(sp?) or some stuff like that.
Sleep 7 hours

08-23-2001, 05:50 PM
I was suppose to start box squats but I didn't get to the hardware store so no box for me yet. Instead I just used a bench which is about parrellel for me.
3 sets of 185 way to light
5 sets of 205
deads with plates off floor by3 inches or so
135 x 3, 225 x 3, 315 x 3, 365 x 3
glut ham raise 7@50 +8bw, 8@50 + 7bw, 8@50 +7 bw
obliques 3 sets 90@12 100@9 75@14
1 sets of leg raise and one set of decline abs with 25lbs
some hammer curls cause they work part of forarm that gets sore.

Sleep: 10 hours

08-24-2001, 06:22 PM
today i tried to beat my previous record on floor press but failed, I gave a good fight though and thats what matters.
I worked up to 225 for single then missed 245
cl bench 5@200 5@200
t bar 4 sets of close grip

Elbow was sore again so no extensions for the next while. I'll go to pharmacy soon and get some MSM and glucosamine and if i have extra cash cod liver oil.
Sleep: 8 hours

Note for me,some exercises I have to start doing:kneeling squats, zerchers, front squat,pull thrus, face pulls,board press,seated good mornings,sumo deads,and change my exercises more often then usual.

08-26-2001, 06:58 PM
I finally made my box so I got to use it today, Its 16 x 19 x 11high.
Today I was going to max on the 11 but its too low for me so i put a plate on top of the box which made it about 12.5".
got up to a 275 on that.
sumo deads feet at rings 3 singles of 315
glut ham raise 6@60 +9 bw 5@60 +10bw 5@60
3 sets of abs
1 set of obliques.

Sleep: 8 hours

08-28-2001, 08:00 PM
well. i forgot to change my grips on speed bench so all 9 sets were done close grip with 155@3 all were preety good on speed and elbow only hurt once
db press 70@7,5,5,5 I suck at these:rolleyes:
pushdowns with V handle thing 150@8 8 8 6
db rows 70@12 10 8
that is all and even though the poundages were a bit low I was happy cause my elbows were not sore at all at the end of teh workout. I just started taking glucosamine yesterday but I know that didn't fix it but i think taking out standing ab exercises did.

Sleep: 9 hours

08-30-2001, 07:27 PM
did my speed squat with 175 for 8 doubles off 11" box, judging by these i can tell I need more hammie work
sldl 7@265 6@285 5@305
2 sets of leg raises 2 sets of obliques

Sleep: 7 hours

08-31-2001, 06:54 PM
Today I had no workout partner so I had to do db press as my ME exercise.
got up to 80 for a triple and tried 90 but only got 1.5
closegrip bench 5 sets of 5@185
Tate press 5 sets of 6@25
t bar with overhand shoulder width grip 3 set of 8@3plates
Sleep: 10 hours

09-02-2001, 05:37 PM
good mornings today
got up to a triple with 245 close stance(between shoulders) round back to parellel or below. Now on me days i will only use 45's 25's and 10's because its a pain in the ass having to take like 5 maxes in one workout.
zerchers 3 sets of 6@185 these were done with no padding:eek:
2 sets of leg raises and 2 sets of obliques

Sleep 8 hours

09-04-2001, 08:36 PM
8 sets of 3@155 with different grips one sets at 185
db press 6 sets of 7@70
t bar 3 sets
front and side raises
v grip pushdowns 5 sets of 6@165

Sleep 9 hours

09-05-2001, 08:27 PM
Hey a few questions.

Where do you get your PL info from? I have trouble finding sources sometimes.

Why do or did you do so much negative work?

Do you do speed exercises for your explosive power? I notice that you only do a for a few reps often. Is this so your not struggling and getting the weight up slowly?

09-06-2001, 08:01 PM
7 sets of 185@2reps off box last set 2 reps at 205
zercher squat 6@185 3 sets of 6@200 no pad:)
2 sets of olbliques 3 of abs

Sleep:8 hours

I used to do the negatives when i was only going for size and strenght wasn't a issue, since may i was only going for strenght. All 2 rep squats are speed squat with roughly 50-60%of max same as bench. The speed work is done for explosive power and the max effort exercises are for maximal strenght output.
Some good places for info are:
www.powerden.com read the chats
www.elitefitness.com the powerlifting forum
Thats all i can think of right now. If you need anymore just let me know.

09-07-2001, 07:48 PM
today i used close grip bench as my ME excersize
did a 205 for a triple then started singles blasted 225 and then hit a 245!! since i only use 10 plates and up now i kept that as my max.
the i did close grips 185 3 sets of 7 one set of 6 and 205@5 and 5 and 5
skulls 4 sets of close grip at 70@3reps
3 sets of t bar
light front plate raise

Sleep: 7 hours

09-09-2001, 07:44 PM
close sstance good mornings got up to a triple with 265
3 sets of 6 on zerchers with 205
2 sets of abs
And then the gym closed

Sleep: 7 hours

09-10-2001, 07:54 PM
Thanks man.

What weight class are you in?

I've never really checked out glute/ham raises. Can they be done on the hyperextension thing?

09-10-2001, 08:09 PM
Im in the 82.5kg or 181.5 pound junior class
You might be able to do a glut ham riase of a regular hyper bench but im not sure. My gym happen to have a real one so i was pretty happy. They are a unbelievable exercise for your hams. If you can I would definatly recomend doing them
Heres a pic of one the one I use looks slightly different
Here is a short vid of a guy doing one

09-11-2001, 06:57 PM
155 3x3x2 single with 225 felt really good
close grip bench 5 x 5 with 200
tri pushdowns with V all but 2plates,all but 1,stack,allbut one,all but 2, all were done for 5 reps stack is aobut 185-200pounds
Db shoulder press 2 sets of 6 @50
t bar 3 sets of 3 plates for 7

Sleep: 7 hours

09-13-2001, 06:21 PM
7 sets of 2@185 and a double of 225. all off 11"box with good speed
pull thrus worked up to stack which is about 200 pounds for sets of 12, probly 4 sets
obliques 1 set
Today i took it easy becuase I am in phys.ed. class at school and I'm getting shin splints and my left hammie was hurting alot today. No more running for me:)
I forgot to say that on monday I ordered jump stretch bands but they probly won't be here for a looooong time.
Sleep 11 hours in 2 days cause I was watching the news from when i came home to went to bed.

09-14-2001, 08:53 PM
Since I suck at incline bench i decided to use it today
Incline close grip: worked up to 195 then missed 225 then hit 205
tri pushdowns with V 5 sets of 5 going 165,180,195,180,165
close grip bench 3 sets of 5 at 200 elbow felt tender so I ended the pushing for today
bb rows 4 sets of 10 with 135

Sleep 6 hours

09-16-2001, 07:08 PM
today i picked super wide sumos. feet about 4 inches from plates but its a extra wide bar.
worked up to a 365
glut ham raise 50@8 +7bw 50@7 +8bw 50@5 +5bw
3 sets of leg raises
gym closed so that was it.

Sleep: 10 hours last night and 12 night before

09-18-2001, 08:24 PM
speed bench 3x3x3 with 160 2@210closegrip 1st one very fast
V grip pushdowns 10@165 7@180 5@195 10@180 9@180
4 sets of 6 @155
attempted laterals but shoulder went all weird??
elbows out extensions 12@20 12@25 10@25 8@25

Sleep: 8.5 hours

Triceps were very strong today, possibly from high sugar intake prior to workout:)
Speed bench seemed faster then other weeks with the 5 extra pounds.

09-18-2001, 09:28 PM
How much weight do or have you used for laterals. I've seen bodybuilders struggling with 30lbs, which seems pretty sad to me compared to their other lifts at least. I'm at 20x4.

09-19-2001, 01:52 PM
For laterals I usually use about 20 for 10 reps or so

09-19-2001, 08:29 PM
That's cool. I don't do anything with strict form by the way. I believe heavy cheating movements are more effective for functional strength and maybe even for size.

09-19-2001, 09:29 PM
I do each shoulder at a time. This allow me to do a lot more weight and use a very strict movement.

Cable side laterals work really well too.

09-20-2001, 07:37 PM
9 sets of 2@185 and a double at 225 the 225 seemed faster then the other sets for some reason??
glut ham raise 3 sets of 9@50
3 sets of decline situps with 3-5second pause at bottom, these felt really good. probly 10 reps per set
3 sets of db side bends 100@10,9,8

Sleep: 7 hours

I have shin splints in full force now, it really sucks. Even if I jump up once they start to hurt. On a further note i can almost touch rim on 10foot net now:) My verticle went up about 7 inches in the last 6 months.

09-21-2001, 07:42 PM
index on outer ring bench 3 reps up to 212 pounds (heavy bar)
5 sets of pushdowns V grip195@5,4 165@8,8 150@10
elbows out black 6@30 10@30 these rule!
bb rows 6 sets of 6 at 155
some delts front and side

Sleep: 7 hours

09-23-2001, 06:41 PM
ultra wide sumos again, got up to a fast 315 and then went for 385 twice and missed it. I got it above my knees though and I strained for a loooong time on both so it was still good
4 sets of pull thrus stack plus 25lbs for 12reps
3 sets of weighted pause at bottom for 5 sec decline situps 10 or so reps per set
1 main set of side bends they were still a bit sore from thursday so i went easy.
sleep 10 hours

I've been getting headaches for over a week now and it sucks. Last night i woke up a few times just to find out that my head was in tons of pain:mad: Other then that everything is going good

09-25-2001, 08:34 PM
I got my mini bands yesterday from Jump-stretch so I got to use them today on speed bench
9 sets of 135 with the bands attached to a db and looped 9 times on barbell. That ended up being about 140 at chest and 170 at lockout.
close grip bench with bands doubled 4 sets of 8@135 these are really hard to lockout, an extra 75 pounds at top of lift
3 sets of db row with 75@10
some side and front delts

Sleep: 6.5 hours I need to improve this

The bands are really cool, they were only 10 bucks each american so they are well worth it. I had about everyone at the gym lookin at me wondering what I was doing. 2 people came over and asked me what they did and I explained it and they liked the idea.

09-26-2001, 09:22 PM
Heres my nice drawing for ya

09-26-2001, 10:07 PM
Realy makes me wonder where they come up with some of these excersises.

09-26-2001, 10:23 PM
How do you hold on to the bar with your elbows? Do your elbows have little hands on them? :)

09-27-2001, 01:44 PM
Heath, the bar goes between your forarm and your humerous. It will hurt at first but after a couple weeks it doesn't hurt to much.

09-27-2001, 04:39 PM
Alot of lifters use some kind of padding on their elbows.

Don't know what zerchers are? Tsk tsk tuttut

09-27-2001, 08:43 PM
I got to use my bands on squat today and they seemed pretty good. Next time i'll use two sets per side becuase i didnt have enough tension today
I did 8 sets of 155@2 with mini staight to bar and wrapped twice then last set i wrapped it another 3 times and it made the tension alot better. Speed was very fast but the whole rep was the same speed which i liked.
4 sets of 5 sec. paused decline situps for over 10 reps
4 sets of 15 on pullthrus with stack (gym owner doesn't want me to add extra weight on the stack now)
2 sets of side bends 8 with 100 and 6 with 100

Sleep 7 hours

Today I had 3 people ask me about the bands. At first they gave me a look like I was crazy but then i told them how they work and they understood. Everyone should get some bands. Only 10 dollars each (you need 2) and they are really good for stretching,lifting, extra recovery workouts. the link is http://commerce.prodigybiz.com/Customer/j/jumpstretch/

09-27-2001, 09:17 PM
Aren't bands and chains mostly to help with lockout?

Would they be very beneficial to bottom position of lifts?

09-27-2001, 09:21 PM
You need to have tension on the bottom of the lift because if you dont then your enitial speed will push you past the tension of the bands. Bands and chains are used for lockout alot, mainly for locking the dead and bench becuase its almost always easy to lockout a squat. having the bands on also gets your body used to pushing as hard as it can for the whole rep. and chicken check your PM

09-27-2001, 10:03 PM
K thanks man.

09-28-2001, 06:35 PM
I love using the bands so i used them today too:)
i worked up to 145lbs plus 2 sets of bands double at the dumbell
i think thats about 275 or more at the top, when i used 95 plus the doubled bands i almost locked it out and since i was use to momentum of free weights i stopped pushing and the weight flew back down at me. Bands rule!!
4 sets of 10 on incline elbows out extension with 30
4 sets of db row with 80@10,9,8,7

Sleep 7 hours

I got my westside bench vids today but i didnt get a chance to watch them yet. i'll tell you how they are later.

09-30-2001, 07:37 PM
wide stance good mornings worked up to a double with 275
zerchers 225@6,6,7
3 sets of decline situps
I have a little bit of the cold so i gave myself a short workout.

Sleep 9 hours

One of the guys that was at my p'lifting competion came 3rd at the worlds on friday! two of the other guys came 7th and 12th in their classes.

10-02-2001, 08:35 PM
Well i had the cold for almost a week now so i didn't think things would go good today, the workout did go pretty good but i cut it short so i could recuperate from this and be back to better quick.

Speed bench 150 8 sets of 3 with mini bands on bar wrapped 10 times at top
V bar pushdowns 5 sets of 7@165
4 sets of cable rows

Sleep: 7 hours

I should hopefully be going to another powerlifting competion on Dec.1 in PEI if my money allows so. This is the Eastern Canadians so I really want to get there and see the crazy lifts that some people can do. If i get there my guesses so far would be a near 400 squat, bench 275 and dead 450. More would be better but its to far out to get a really good est. of what I'll do.

10-04-2001, 08:11 PM
today i used 2 mini bands wraped around the bottom of the squat rack. I did 8 sets with 155 plus bands
zerchers 2 sets of 235@6 :eek: these are going very well
2 sets of obliques
I stopped there because I'm still trying to recover from a stupid cold. I usually dont even get sick (once in last 6 years or so) but this bastard is stickin to me.

Sleep 7 hours

10-04-2001, 08:47 PM
How do you get so much sleep?

10-04-2001, 08:51 PM
So much??? I need more:) I'm tired in the day if i dont get 8 hours.

10-04-2001, 09:14 PM
I get like 6 hours each night and I do like a shiatload of cardio each day, so I need like 10.

10-05-2001, 06:21 PM
today i did the double 2 sets of mini band thing on bench
last week i hit a 145 and today i got a 155 and missed a 165
Tension was about 150pounds at the top so i locked out about 305 today:) Maybe my bench will finally go up?
elbows were a bit tender so i did pushdowns
V grip ones 1 set of 165@5 4 sets of 180@5 these are getting really good
bb rows 5 sets with 135 reps in 10 range, short rest breaks

Sleep: 7 hours

My volume will be going back up again soon, I think my cold is almost gone (only caughing now). Im guessing elbows got sore cause of sickness but unsure. Im still usin glucosamine everynight 1000mg's and sometimes 1500mg's.

Mystic Eric
10-05-2001, 11:13 PM
keep up the good work man

10-07-2001, 01:46 PM
Today i tested out my box squat, i did it like last time. My box is 11inches high and i put a 45plate ontop of that. Its a bit below parellel. Last time i hit 275 and today i hit 295! I was pretty pleased with that. My sticking point is now alot higher. I almost got stuck at about 7 inches off of the box. Some Dimel deadlifts should fix that.
3 sets of 6@60pounds on glut ham raise
2 sets of 6@120 on side bends
1 sets of leg raises

Sleep 7.5 hours

I need to do more abs, they are getting weak:eek: I'll have to prioritize (sp?) them a bit for a while

10-08-2001, 07:50 PM
I've been looking over my journal pickin out things I need to do. So far they are: shorter rests on speed bench, way more ab work, more good mornings as assistance exercises, more pressing movements on bench days, still more hip work, heavy oblique work, grip work, more sleep, some rotator cuff work,

10-09-2001, 08:17 PM
speed bench with minis wrapped 10 times around bar.
9 sets of 3x3x3 with 150
5 sets of 10@35 with incline elbows out extensions
4 sets of 6 of db rows at 90

Sleep 7 hours

My weight is now up to 186:eek: not too good, I need to start diet soon. Bf% is still same as last 6 months by looks. My freind just got electric calipers so I'll give them a go in a few days. When I diet it will probly be a ckd.

10-11-2001, 06:06 PM
speed squats, 10 sets of 2 at 155 with 2 sets of minis per side with 4 wraps each at the top. probly near 200 at top of lift.
then a double with that setup and a extra 50 pounds which went pretty fast. The speed squats were at a perfect speed so ill up weight 5 pounds next week
glut ham raise 4 sets of 8@65
3 sets of standing abs. poundage was waaaaaayy down but they felt pretty good. Elbow didn't botther me to much
2 sets of side bends with 120 for 2 sets of 6 reps

Sleep 7 hours

Weight waas at 187:( whenever i dont want to gain weight it comes and if i want to gain it doesn't, I dont like this system :)

10-12-2001, 07:24 PM
My lats were extremely sore when i woke up this morning?? Dont know why becuase i did absolutly nothing for them yesterday. Oh well:)
Today i did reverse grip bench with pointers about 2 inches away from rings. Got up to a fast 225 and went for 245. It went up halfway, slowed down, i gave it a big push and it went another few inches then fell out of grove and came down towards my head:eek: Good thing for spotters! I gave it another try but i was tuckered out.
5 sets of 10 with 35 on incline elbows out extensions. Really like these now.
3 sets of db rows 90@6,8,8

Sleep 7 hours

Rotator seems to be bothering a bit. I fell in phys.ed class straight down and i guess my arms were locked when i landed. It hurt after that for a bit and today it hurt a bit when i was throughing football. I'm trying to figure out how to do some excersies for it but the descriptions are confusing.

10-14-2001, 11:59 AM
today i tried reverse band deadlift. I had to set up in a shitty squat rack when your suppose to use a powerrack so the bands were helping to much. I got up to 545 and missed a 565.
4 sets of abs
And done.. ran out of time.

Sleep 8 hours

10-15-2001, 05:59 PM
I just relised there is only 6 weeks until the Eastern Canadians:eek: I will be uping my volume and adding in speed deadlifts. I'll now be doing 2 exercises on squat days and 1-2 on Bench days. I still have no belt either. This is not good. Even worse is that i have to start eating a bit less. I'm hovering 187 now and i have to be under 181.5 at weigh in. I should be able to lose 4-5 pounds of water the day befor the comp but i would like to have extra weight to spare. I'll be adding grip work now too as my grip almost gave yesterday. I'll be using chalk for it. I still haven't used knee wraps so I'll give them a go on thursday probly. I'll take a semi max on my bench very soon and some heavy singles on squat. I pinched a nerve or something in my elbow on friday night but that is pretty much better, at first i could only extend my arm half way and pain was unbearable. It should be good by tomroro though. Well thats enough writin for now:)

10-16-2001, 08:18 PM
Today was a good day. I guess the bands have my arms thinkin they have to push the bar through the ceiling cause my bar speed was nuts today. I did 3x3x2 at 155 and a triple at 205 with pretty good speed and it was constant motion too which was a bit weird.
4 sets of bench down to 4 inches above chest 3 sets of 8@205 8@225
3 sets of V bar pushdowns 5@195,180,165
3 sets of db row 100@6,5,6
Thats it.

Sleep 7 hours

I had the rest periods to around 30 seconds on speed bench and it had me tired at the end of it.

10-18-2001, 06:09 PM
speed squats with 160 and 2 sets of bands with 4 loops at top. Lots of extra wieght at the top. 8 sets of 2 and one set of 2 with all that plus an extra 50 pounds. I felt wobbly at the top with the last set so more ab work needed:rolleyes:
speed deads 6 singles with 225 with 15 second rest. Felt very good.
glut ham raise 2 sets of 7 with 70
2 sets of side bends with 120's for 6 reps, go to 140's next time.
3 sets of declline situps with 10 pounds.

Sleep 7 hours + 2 hour nap:)

For some reason today whenever I went to use a piece of equipment someone else got there befor me. I was suppose to do 4 sets of glut ham and standing abs but they were takin.

10-20-2001, 08:12 AM
Today I put my bench shirt on just to get used to it. I hit a 185 with good speed a 225 with really good speed a 255 with a bit of speed then I got a 275!! The 275 was actually pretty fast except for one little spot that the bar slowed down to near nothing then i got past there and it flew. I gave 285 a try but that was a no go.These were all paused at the bottom and ass didn't lift or anything like that.

4 sets of floor press at 185@3
4 sets of 4 on db rows with 120

Sleep: 7 hours

Reason Im late updating this is because when i got home at 8 i decided to go for a "nap" and i woke up at 9:20 this morning:eek:

10-20-2001, 08:27 AM
nice work, keep it up

Chris Rodgers
10-20-2001, 01:08 PM
Hell yeah GB! Nice jump on bench! 275 must have felt sweet!

Next stop- 300!!

10-21-2001, 06:10 PM
Today i did reverse band deads again but with a different band setup. It helped 45 pounds at bottom of lift and 0 at the top.
225,275,315,405,455,475!! thats 430 at the bottom and the full 475 at the top. Lockout alone took over 4 seconds. I used my chalk today so it made grip alot easier.
3 sets of 6 on zerchers with 240 these are still climbin:)
4 sets of standing abs 150@10,9,8,8
side bends 1 main set and 1 sort of set.

Sleep 9 hours

10-23-2001, 05:58 PM
8 sets of 3 with 150 plus bands wrapped 10 times
a double at "" plus 50
4 sets of 5 on benches to 4" away from chest with 225
3 sets of 5 on db rows with 120's

Sleep: 7 hours

10-25-2001, 02:52 PM
today was a weird day but not a good weird, I went to the gym at 12 instead of my usual 5 and i missed lunch and when i got to the gym i was sweating alot and as i started workin out i was automaticly drenched in sweat and everything felt heavy and it sucked:(
i did speed squats with 165 and 2 sets of bands looped 4 tims at top for 8sets
then worked up to a 275 with no box, then i put on my knee wraps and did a double wtih 275, I dont like the feel of knee wraps yet so ill have to use them again next week
6 singles on dead at 225
by this point i felt run down so i just did 2 sets of 12 on glut ham with bodyweight and 7 sets of standing abs at 10@150
2 sets of side bends with 120@6

Sleep 7 hours

10-26-2001, 11:06 PM
I did close grip floor press today and worked up to a 245. It went up half way or so and stalled then drifted over towards my head and flew up the rest of the way. I was trying to keep it in the right grove but it came out.
4 inch from chest bnehc closegrip 2/3 sets at225@6
2 sets of pushdowns with stack on V bar for 6
3 sets of t bar for 5@3plates and 10,5

Sleep: 14hours:D Went for a nap at 7pm and woke up 9 somethin am!

10-28-2001, 05:59 PM
Good day today:) Picked wide stance bent over good mornings
95 3
135 3
185 3
225 1
285 1
300 1!!!
315 1!!!!!!!
I was pumped at this point cause I've never used so much weight on good am's.The 315 is actualy 322 cause the bar is 52 pounds;)
The i did sldl
2 sets of 6@300
4 sets of abs
2 sets of obliques

Sleep 8 hours

10-30-2001, 05:58 PM
145 for 8 sets of 3 with mini's on wrapeed 10 times
bench to 4"from chest 3 sets of 5@225
5 sets of 8@135 on bbrows
Elbows hurt doing speed work and i dont know why? Im doubling my glucosmaine dosage to see if that helps.

Sleep 7 hours

10-30-2001, 08:09 PM
How much do you weigh now?

10-30-2001, 08:13 PM
at the gym today 187 cause i ate a ton befor workout. In the morning i was 184 or so

10-31-2001, 02:00 PM
Excellent article on Westside Training

11-01-2001, 07:37 PM
Thanks FAngle:)

Today was speed squats
165 plus one mini per side wrapped 4 times for 9 sets of 2
then i did no box, 225 for one 255 for 1 with knee wraps and 300 for a single with knee wraps. I had a lot left in me so i think my squat has gone up pretty good.
speed dead 6 singles of 245
5 sets of abs
3x3 on super wide sumo deads with 315

Sleep 7 hours

I was talkin to a few guys going to the easterns and now I need to go so bad. One of the guys is in the 220 class, 20 years old and going for a 650 squat, 418 bench, and 630 deadlift!! That will break a few canadian records. I'll look so weak there but It will be a blast so i gotta get there.

11-02-2001, 06:14 PM
Today I did reverse band press
My setup was not the right was cause of lack o'powerrack.
I got up to 365 which is about 325 at lockout and ? at chest. All i know is that it was still really heavy at my chest:)
My now my elbow was a bit tender.
3 sets of pushdowns with V bar with stack for 5 reps
elbow was sore here so i ended the tri workout.
4 sets of 6 @2.5plates on tbar, these got easier as the sets went on.

Sleep: 7 hours
Sleep tonight,probly in the 12-14hour range:D

11-04-2001, 03:04 PM
Did zerchers today and worked up to a 345!(which is actualy 352 cause extra heavy bar:) Thats only 10 pounds off my squat at the meet in the summer. Im pumped to see what i can do now.
explosive sldl 12@225 10@245 8@265
4 sets of abs
3 sets of obliques

Sleep 8 hours

11-04-2001, 05:44 PM
I've just glanced over your journal and you've done awesome. #1 Way to go on actually keeping a journal up to date. That's much harder than the workout;)

Hope you have a great time and experience at your comp.

Chris Rodgers
11-05-2001, 01:31 PM
Hot Damn!!!!

How the fook did you hold that weight??? Awesome!!

11-05-2001, 01:42 PM
Thanks Clpgold:)
Latty, it was a painful experiance, the inside of my elbows have some nice big bruises right now. Zerchers = :cool:

11-06-2001, 05:55 PM
I used 145 today with no bands just to get more speed
4 sets of close grip
1 set of wide
3 sets of max width
close grip bnech 4 inch things 235@6,5,4
4 sets of bb rows
2 sets of abs

Sleep 7.5 hours

No elbow pain today except when i tried db exercises for tri's.

11-08-2001, 06:37 PM
today i did 185 for 8 doubles with no bands, i had my squat suit on but no straps up.
then i did(no box):
315with knee wraps
342 with wraps and straps up with a lot more to go
for the 315 and 342 at the bottom i caved in but still made the lifts good. on ME day ill be doing some kind of bent over good am.
4 sets of 5@70 on glut ham raise
6 sets of abs
3 sets of obliques
Sleep 7 hours

11-09-2001, 06:15 PM
Very cool workout today,
i was in the gym and the power went out and the place looked unreal! It only had a little spotllight at each end of the place so it was just enough light to see. Power came back about 5 mins later and went out a few more times.
i did close grip bench with 2 pairs of minis doubled up. about 150-160 extra pounds at top
got up to 165 + the bands which is about 320 pounds at lockout!
then i did 4 sets of 5-6 reps on vbar pushdowns with 165
and 4 sets of 8 on bbrow with 135

Sleep 8 hours:)

11-11-2001, 02:12 PM
bent over good am's with close stance and 2 pairs of minies wrapped total of 8 time per side at top (4 per band)
got up to a 225 thn 245 then tried 275 but a no go.
3 sets of glut ham raise with 75@5
3 sets of abs
3 sets of obliques

Sleep 8 hours

11-13-2001, 06:32 PM
8 sets of 145 with 3 grips and no bands all very very fast
a double of 205 pretty good speed (close grip)
5 sets of 6 at 185
4 sets of bb row with 135 for 8

Sleep 7 hours.

11-15-2001, 06:44 PM
about 8 sets of 185 for doubles with really good speed (almost jumping at top of rep) and a double with 225 with good speed. No bands on these.
speed dead with 6 reps at 245 then 275,315,365 The 315 flew and 365 was nice.
3-4 sets of glute ham raise with 40 pounds for 10 reppers
4 sets of abs
3 sets of obliques, 100@8,7,6

Sleep: 7 hours

11-16-2001, 07:57 PM
I finaly got off my ass and made some boards for board press. Today I did 2 board press with close grip:
185,225,255,275 and miss 285
then 4 sets of 5 with close grip bench @185 My tri's were so fried from board press i found it hard keeping my elbows locked when i got the handoff for the sets!
4 sets of db power cleans? I forget what thier called, I used the 10 pounders:D
3 sets of t bar

Sleep: 7 hours

Only 2 weeks till the eastern's!!!! I can't wait

11-18-2001, 03:34 PM
Today I wanted to do some basic stuff
I did a 322 squat with no belt wraps suit, went up fairly well.
then the highlight of the day, I did a 412 deadlift and it flew to lockout:eek: My freind was just lookin at me like WTF, I guess the speed work has paid off! Comp is next sat. and I'm probly going go 430,450,470 with my deads.
then i did abs and obliques, my hammies had enough torture from the squat and deads.

Sleep: 8 hours

11-20-2001, 06:36 PM
Well, today i just did speed bench cause im doing a few heavy singles on thursday. Im meetin up with a few powerlifters from around here and one of them has national records in bench. My speed squat will be on friday and that is it for the heavy training until next saturday!!
today i used 145 for 8 sets of 3 and a paused triple at 185 all very fast.

Sleep 7 horus

Fart Barker
11-20-2001, 06:40 PM
Is a triple a set of 3?

How long of a pause?

11-21-2001, 01:45 PM
Hey FB, triple is a set of 3 and the pauses were about 2 seconds on chest.

11-22-2001, 08:31 PM
Today I met up with the other p'lifters from around here, we just did some heavy singles with shirt on.
250 uneven extension
255 not long enough puase and uneven extension
260 perfect (2 of the guys are judges)
My problem was that my left arm is a bit weaker then my right so i moved my right grip in about a quater inch and all was good.
close grip bench 9@185 first five touch and go last 4 paused
Then I went to my regular gym
5 sets of bbrows
5 sets of db cleans
layed on bench for 3 sets of 5 minutes:D
and workout was done!

Sleep: 7.5 hours

My bench today was better then i thought since i did speed bench 2 days ago. Tomoro i'm training with the guys again and were doing some heavy squat singles, after that ill do a bit of speed work.

11-23-2001, 06:42 PM
Today we did some heavy singles, i got up to a 315 raw which was gettin heavy then i put my gear on and did a 345 then a 365
the 365 flew which suprized me alot. I got too use a belt today and I liked it alot, kept me so much tighter.
then i went to my regular gym (has my box there) and did 6 sets of speed squats with 185 and 2 sets of abs.
I'll be going in to the gym on sunday and tuesday just to do some really light excersises. I'll hit abs decent on sunday but just half my usuall weight on tuesday.
Sleep: 7 hours

11-25-2001, 06:03 PM
Today i did abs for a few sets then 40 reps of dbpress with the 25's and some hammercurls.
Sleep was 9 hours

11-25-2001, 10:48 PM
Do you ever feel like you're cheating when you use shirts? Personally when I see people use shirts and put up 30-40 more lbs. then they could without them, I get angry, because they need to do that to make themself look better. "I benched 240" ..with a shirt...215 without. Just a observation..

Chris Rodgers
11-26-2001, 11:22 AM
Heath- tuttut

You use a shirt in a competition because everyone in the comp is using one. If he went up against raw competitors and used a shirt, then it would be unfair. Plus, whenever GB hits a bench with his shirt, he states so and doesn't say that he hit it raw.

PS- I just said he hit it raw. Thought that was funny. :p

11-26-2001, 02:21 PM
Health the reason for the shirt and squat suit is just for protection, In comp you have to pause the bench on your chest so that puts alot of wear on your shoulder joint. Same for the squat, if i do a heavy below parrellel squat my hips hurt alot but the suit keeps everything tight and no pain. I want to powerlift for a long time so I'll use whatever keeps my joints in good condition

11-27-2001, 07:59 PM
Today i did some speed deads and squats. about 7 speed deads with 2 plates and a couple squats with 2 plates. My energy levels or really high right now so i hope they last that way for another couple days.
Sleep 7 horus

11-30-2001, 08:52 AM
Im off to PEI now so I'll try to get lots of pics. I'll be home sunday night so i'll try postin' them either sunday or monday.

11-30-2001, 11:21 AM

11-30-2001, 01:18 PM
Good luck Adam:)

I look forward to the pics and the results of the meet

Chris Rodgers
12-01-2001, 02:12 PM
Hope you kicked ass or are about to kick ass!!!

I want to hear about some major progress from the last one! ;)

12-02-2001, 05:04 PM
Just got home an hour ago and the meet was great! I didn't do as well as I thought but it was really fun and i got to meet up with a bunch of cool guys and see some huge lifts.
My day went:
squat 1
157.5kg 347 lbs inch to high
sq 2
157.5 did the lift but went to rack it befor the judge said to
sq 3
157 again and went ass onto floor and then stood there for awhile after the judge said to rack it just to make sure.

Bench 1
107.5kg 237lbs nailed it
117.5kg 260lbs forgot to pause on chest
117.5kg inches away from lockout and the weight drifted over my head and i tried to fight it back but my ass lifted off the bench.
both the 117 were complety lifted but technicly not, I have to practice waiting for commands.

1: 190kg 418lbs smoked it
2: 205kg 452lbs went up great
3: 215kg!!! went slow but i got it.

Total 480kg or 1058lbs

I was a bit disapointed I only went 5 for 9 on the lifts but it was a good learning experiance and i'll come back better next time.
I didnt get any pics because nobody could take them(they were helping other lifters) I got to see a guy named jamie emberley squat 650 bench 413 and deadlift 630 pounds at a bw of 215 and he just turned 21!! It was well worth the trip and I'm just glad that some guys from my town were able to take me along with them.

Chris Rodgers
12-02-2001, 05:07 PM
Great work bro!!

You better start listening to the damn judges or I'll have to come up there and smack ya around. :p

12-02-2001, 08:48 PM
Nice job!

12-02-2001, 10:30 PM
Other than NOT LISTENING TO THE J-U-D-G-E-S!!!, way to go!
Good job!

12-04-2001, 06:23 PM
Back to training! Today i did speed bench
145 for 3 x 3 x 2 for triples
4 sets of closegrip bench 185@6
set of pushdowns
3 sets of t bar

Sleep: 7 hours

12-06-2001, 07:07 PM
185 today for 10 doubles all with good speed then a double with 225, i found that pulling really hard on the bar with my hands during the squat gives me a much larger arch which makes the lift alot easier.
speed deads 225 for 3 singles 245 for 3 sinlges
sumo's 4 triples with 315 (I suck at sumos)
4 sets of abs

sleep 7.5 hours

I got my copy of supertraining and there is alot of reading to do! I think it will take me over a month to finish the book.
also Im ordering another set of bands tonight, these are the green ones and are 3 times stronger then the ones i have now.

12-07-2001, 09:07 PM
I was feelin weak on close grips on tuesday but something good happend today. I hit a easy 225 then i hit 245 then 255 all paused and it was the heavy bar. 255=262
then i did 3 sets of 4 of 3/4 benches close grip with 205
then 5 sets of 8 on pushdowns with 150 V grip
3 sets of bb rows(my back rear delts hammies glutes are still fried bad from yesterday)

Sleep 7 hours