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TommyBoy
09-06-2006, 10:52 AM
Alright, I figured I'd start posting my training for a bit here. I'm taking a break from powerlifting for a while and just lifting to stay healthy.

Tuesday Sept. 5/06

Squats: 135x10 225x10 275x10 315x10
Shrugs: 225x20x2sets 365x10
Rev. Grip Chins: 10,6,8
Cable Rows: 200x10x3sets

Seated Hammer Curls: 45x10x3sets
Concentration Curls: 25x10x3sets

Leg Ext: 150x10x3sets
Single Leg Curls (standing): 60x10x3sets
Standing Calf Raises: 150x10x3sets

Chubrock
09-06-2006, 11:14 AM
Fair amount of volume in that session. Have you always structured your workouts like that, even while competing?

TommyBoy
09-06-2006, 11:18 AM
Not even close. When competing I use the standard Westside template. Short, fast workouts. If I ever do compete again, I might keep the high volume going, especially if I want to cut down 1-2 weight classes. But that won't be for a while.

Chubrock
09-06-2006, 11:26 AM
I hear ya man. You put up some nice numbers even when you're just trying to stay well. What were the biggest numbers you put up over the course of your competitive stint?

TommyBoy
09-06-2006, 11:46 AM
Squat: 700
Bench: 500
Deadlift: 600

Not nearly the numbers I'd like to have. I'll feel better once I get a 2200lb total. So I will compete again, just not for a long time.

Sensei
09-06-2006, 02:40 PM
I'm glad you started a log here!! Why the time off from competing?

TommyBoy
09-06-2006, 02:56 PM
Several reasons really. The obvious ones are that the gear and drugs are getting so badly out of control that it kind of turns me off competing all together. My main reason was for personal reasons: drop some bodyweight (just dropped 55lbs.), heal up all my battered joints, and just enjoy life. When I compete, everything revolves around lifting and nothing can get in the way of it. However, I'd rather just lift to the point where it allows me to stay fit and also leaves me able to do my job and spend more time with my girlfriend.

powerrack
09-07-2006, 12:56 AM
Good **** TommyBoy, bodybuilding pump ****!hahah.

TB is the type of guy who takes breaks from his regular routine, changes things up for a bit, re -focuses then comes back at full blast and always impresses the **** outta me. He's like a truck I don't want to get in the way of when he's in the gym, feel like he's gonna roll right over me.

One thing I've learned from this guy is mental attitude is everything, the extreme focus and drive. Keep it up TB, gonna enjoy the journal.

TommyBoy
09-07-2006, 01:13 PM
Thanks bro, that means a hell of a lot coming from you! I'm just trying to be as big as you!

Built
09-07-2006, 01:44 PM
I seriously don't think I've ever seen anyone so focussed as TommyBoy in the gym - rare in anyone, particularly rare in a 20-year-old.

As I said in my gym log Tom, bring on the pump training! Me you and powerrack have been training like maniacs in there - if it's wrecking YOU two, imagine what it does to an old woman!

TommyBoy
09-07-2006, 03:36 PM
I seriously don't think I've ever seen anyone so focussed as TommyBoy in the gym - rare in anyone, particularly rare in a 20-year-old.

Wow, thanks for the compliment Built! I try to be as focused as possible, because after all, I'm in the gym training for a purpose...i'm not there to have fun. If lifting was about fun, I would've quit years ago.

That's why they call it workout, not 'funout'!!


As I said in my gym log Tom, bring on the pump training!

Ah, pump, I hate that word!! At least call it "higher volume, lower intensity" or something....just don't call it pump training.

Built
09-07-2006, 03:41 PM
Hey, I just really want to get toned.

TommyBoy
09-07-2006, 03:59 PM
Hey, I just really want to get toned.

ROFLMFAO!!!!!!!!!!!!:strong:

Chubrock
09-07-2006, 06:05 PM
Dammit, you're 20? I hate you.

TommyBoy
09-07-2006, 06:29 PM
24 actually, don't know where 20 came from.

Built
09-07-2006, 06:30 PM
My bad. I got it wrong.

Chubrock
09-07-2006, 06:35 PM
Hahaha ok, that makes me feel a wee bit better.

TommyBoy
09-07-2006, 09:27 PM
Thursday Sept. 7th/06

Bench: 95x10 135x10 185x10 225x10
Wide Grip: 155x10x3
Close Grip: 155x10,8,5

Hammer Strength Shoulder Press:
135x10
205x8
300x7 1 negative

Seated DB Laterals:
25x9
45x8 2 partials

1 Arm Cable Laterals:
80x13 1 negative

Pushdowns:
80x12
110x7 1 negative

Hammer Strength Tricep Ext:
45x8
100x7 1 negative

1 Arm Rev. Grip Pushdown:
90x14 1 negative

Ok, here's the scoop. You can kiss my high volume training goodbye. I think Chubrock jinxed me!!! Back to HIT for me. This workout was going down the sh**er in a hurry, but I managed to salvage it with some quality shoulder and tricep work. Things are gonna be getting a little more intense now, lot's of negatives (as you can see), partials and forced reps to come. I need some quality mass, and I need it now. I'll step things up on saturday morning
(Built--FYI, I'll be there around 10am).

Built
09-07-2006, 10:08 PM
Cool - 10AM it is. Can I count on you to be my lovely deloading assistant for walking lunges out on the sidewalk?

TommyBoy
09-07-2006, 10:13 PM
You got it! I'm all ready for your new toning pump routine...I already have my spandex and headband ready to go!!!

Sidior
09-07-2006, 10:17 PM
just dropped by and saw your numbers....awesome bro, looking forward to following your training

Built
09-07-2006, 10:17 PM
Ooooh, I'll bring the Olivia Newton John video!

TommyBoy
09-07-2006, 10:27 PM
Sidior- Thanks very much!

Built- Let's get PHYSICAL!!!!!

TommyBoy
09-09-2006, 02:01 PM
Sat. Sept. 9/06 - Back/Rear Delts

Rev. Grip Chins
3 sets of 10, last set 2 forced reps

BB Rows
205x10
295x12 1 negative

Hammer Strength 1 Arm Row
180x10 1 negative

Cable Rows (OH Grip)
270x8 1 negative

Rev. Pec Deck
Stack x 10 1 negative

DB Bent Over Laterals
65x7

45 degree Hypers
45x8

Rack Deadlifts
315x8
405x6

Cable Crunches
Stack x 12 x 3 sets

Chubrock
09-09-2006, 04:09 PM
Haha hey now, you can't be blaming things on me.

Sensei
09-09-2006, 04:42 PM
Do you warm up or do you just log your top end sets?

Built
09-09-2006, 05:21 PM
Sidior- Thanks very much!

Built- Let's get PHYSICAL!!!!!

Only if you keep wearing that Axe stuff.

;)

TommyBoy
09-09-2006, 06:28 PM
Do you warm up or do you just log your top end sets?

What are you talking about? I did log my warm up sets. I log my entire workout.


Only if you keep wearing that Axe stuff.

You got it baby!

Sensei
09-09-2006, 08:41 PM
What are you talking about? I did log my warm up sets. I log my entire workout.
I just thought maybe you did more than one set for some of your exercises. Apparently you didn't. Just wondering because if I ever did 65s for bent over laterals, you can bet there would be a lot of sets to get there.

TommyBoy
09-09-2006, 10:06 PM
Oh ok, no...after all the pulls and rows, i'm pretty much all warmed up. Anything else would just kill my work sets.

TommyBoy
09-11-2006, 11:15 PM
Mon. Sept. 11/06 - Chest/Biceps

BB Incline
135x12
185x6
250x6

Hammer Strength Bench Press
205x8
300x9 1 forced rep, 1 negative

Incline DB Flys
55x8
75x7

Cable Cross-overs
110x13

Incline DB Curls
40x8
60x9

EZ Bar Curls
80x8
120x10 1 negative

1 Arm Cable Preacher Curls
100x11 1 negative

Side Bends
Stack x 10 x 2 sets

powerrack
09-12-2006, 03:09 PM
That was a good workout TB! Pushin those weights up pretty good.

Maybe once I'm all healed up you'll stop laughing at my pathetic workouts.haha

TommyBoy
09-12-2006, 03:43 PM
Sorry bro, it's just hard to take you seriously when I see you repping an empty bar. As for my lifting, it's not nearly at the level I'd like it to be. I'm gonna try and step things up now. I need some quality mass on this small frame of mine.

TommyBoy
09-12-2006, 09:01 PM
Tue. Sept.12/06 - Legs

Leg Extensions
80x15
160x12
Stack x 10

Hammer Strength Single Leg Press
180x12
450x8

Hack Squats
225x8
405x6

Lying Leg Curls
120x10
Stack x 10

Standing Single Leg Curls
60x10
Stack x 6

Standing Calf Raises
200x12
Stack x 10

Seated Calf Raises
235x9

Cable Crunches
Stack x 10 x 3 sets

I can't walk right now.

powerrack
09-14-2006, 10:39 AM
Looks like you had a good one. How did the one leg HS feel? Those are one of my favorites , throw them in there from time to time.

TommyBoy
09-14-2006, 03:39 PM
The leg presses were pretty damn easy. I was going for something like 5-6 reps on my top set, but I obviously underestimated. There's not much more room for any more weight, unless I keep stacking the plates on top. Next time I'll get you to stand on top of it!

TommyBoy
09-14-2006, 09:05 PM
Thursday Sept. 14/06 - Back

Deadlifts: 135x8 225x3 315x3 405x3

Shrugs: 225x15 315x12 405x10

Rev. Grip Chins: 3 sets of 10

Cable Rows (OH Grip): 250x10x3sets

1 Arm DB Rows: 125x8x3sets

Well, it's time to bring back the old school in my training. I'm sick and tired of trying so many new things, so I thought I better keep it nice and simple. Also, I felt a cold coming on tuesday night, which was full-blown on wednesday and calmed down a bit today. I figured I can walk, so I better go to the gym. So I took an extra half tab of ephedrine for my sinuses, which helped, but by the time I hit the rows I was so wired I couldn't blink. All in all, I felt this was a pretty good workout.

powerrack
09-15-2006, 12:16 AM
The leg presses were pretty damn easy. I was going for something like 5-6 reps on my top set, but I obviously underestimated. There's not much more room for any more weight, unless I keep stacking the plates on top. Next time I'll get you to stand on top of it!

We'll find a way to get some more weight on there, stack a few plates, I'll hold em.

Old School is the way to go. Think less, do more, actually works to a certain degree!

TommyBoy
09-15-2006, 09:07 PM
Friday Sept. 15 - Shoulders/Triceps/Abs

Seated DB Press: 40x10 60x10 80x10

DB Laterals: 45x10x3sets

Tennis Backhand Cable Ext: 40x10x3sets

Modified Tricep Press: 135x10 185x10x3sets

Pushdowns: 120x10x3sets

Rope Cable Crunches: Stack x 10 x 3 sets

VBar Cable Crunches: Stack x 20 x 3 sets

Cable Side Bends: Stack x 10 x 3 sets

Still fighting a cold, but everything went well.

powerrack
09-16-2006, 02:03 AM
Wow 80 * 10 on seated db press is pretty good ! Can't wait for Sunday morning!

TommyBoy
09-16-2006, 04:50 PM
Prepare for battle.

TommyBoy
09-17-2006, 12:00 PM
Sunday Sept. 17/06 - Chest/Biceps

Bench Press: 135x10 185x3 225x3 255x3 275x3
Wide Grip Bench: 185x10x3sets

DB Hammer Curls: 40x10 80x6x3sets
EZ Bar Curls: 140x6x3sets

TommyBoy
09-18-2006, 11:33 PM
Monday Sept. 18/06 - Legs

Leg Ext: 50x20 100x15 160x12 Stack x 10

Front Squats: 135x6 185x4 225x4

Leg Press: 675x12 1035x6

Std. Leg Curls: 40x15 70x12 Stack x 10

Std. Calf Raises: 150x15 220x15 Stack x 12

Ok, new game plan. Time to get as shredded as possible. Powerlifting is being put on hold and I'm gonna be doing the bodybuilding thing for a while. We'll see what happens. Today, I was cutting my carbs for the first time in...well..ever. So the workout was rough. The leg extensions were supposed to be a pre-exhausting exercise, which turned into a quad crippling exercise, which cooked my legs so much, front squats were a little bit pathetic today. Made up for it on the leg press though. My quads are one of my problem areas, so I'm gonna try and bring them up.

grams cals %total
Total: 3529
Fat: 115 1036 30%
Sat: 27 244 7%
Poly: 30 272 8%
Mono:48 429 13%
Carbs: 171 573 17%
Fiber: 27 0 0%
Protein:452 1809 53%
Alcohol: 0 0 0%

TommyBoy
09-20-2006, 07:31 PM
Wed. Sept. 20/06 - Back

Deadlifts: 135x3 225x3 315x3x3sets

Shrugs: 225x25x2sets 315x12

Rev. Grip Chins: 3 sets of 10

Cable Rows (OH Grip): 200x10 240x10 280x10

1 Arm DB Rows: 100x10 110x10 120x10

Crunches: 35x10x4sets


Ok, new game plan. Time to get as shredded as possible. Powerlifting is being put on hold and I'm gonna be doing the bodybuilding thing for a while. We'll see what happens. Today, I was cutting my carbs for the first time in...well..ever.

Disregard all this crap! I'm a powerlifter, and I always will be a powerlifter....god I love carbs!!!:burger:

TommyBoy
09-21-2006, 09:19 PM
Thursday Sept. 21/06 - Shoulders/Triceps

Seated DB Press: 40x10 60x10 80x6x3sets

1 Arm DB Laterals: 50x10 60x10 70x10

Tennis Backhand Cable Ext: 50x10 70x10 90x10

Modified Tricep Press: 135x10 185x10 225x10

Pushdowns: 80x10 110x10 150x10

Built
09-21-2006, 09:35 PM
Disregard all this crap! I'm a powerlifter, and I always will be a powerlifter....god I love carbs!!!:burger:

Me too! LOL!

TommyBoy, I couldn't POSSIBLY cut the way you tried to - I can't think of anything more miserable.

You ever want to try this again, I'll send you a complete meal plan. It doesn't have to be painful to be effective - it's not like squats!

;)

TommyBoy
09-21-2006, 10:21 PM
It doesn't have to be painful to be effective - it's not like squats!
Ah, touché Built!

I don't know what I was thinking with that whole low carb crap. Honestly, I don't eat that many carbs on a normal day anyways. I usually just eat like crap on non-training days. Here's my fitday for today, just eating completely normal:

grams cals %total
Total: 3773
Fat: 99 892 24%
Sat: 25 224 6%
Poly: 23 210 6%
Mono: 42 376 10%
Carbs: 209 774 21%
Fiber: 15 0 0%
Protein: 496 1983 54%
Alcohol: 0 0 0%

Built
09-22-2006, 12:08 AM
Meh - you're still healing up your joints.

My two cents - just eat at maintenance, get your joints feeling normal-ish, and in October, I'll write you up a cutting plan.

And it won't be carb free, okay?

<hug>

Poor baby. LOL!

TommyBoy
09-23-2006, 01:15 AM
Well, it's one day after my shoulder workout and the pain is immense. Before I was thinking nerve damage due to the fact that my strength would give out completely on the left side (from anterior deltoid all the way to my finger tips) and after struggling with the 80lb dumbells, I now notice some definite rotator cuff problems. This pretty much solidifies my thoughts of never competing in powerlifting again. The pain is just not worth it anymore. Oh well, I guess that's what I get for being drug-free.

Built
09-23-2006, 01:18 AM
Oooooh, TommyBoy, I'm sorry. Pain blows.

Do you have a good sports med physio? I'll hook you up with the best of the best at Allan McGavin - I was able to avoid shoulder surgery working with him.

Sensei
09-23-2006, 04:44 AM
Get ice on those shoulders and see a sports med doc!

http://www.wannabebig.com/article.php?articleid=265

http://www.getbodysmart.com/ap/muscularsystem/shouldermuscles/menu/menu.html

TommyBoy
09-23-2006, 09:06 AM
Do you have a good sports med physio? I'll hook you up with the best of the best at Allan McGavin - I was able to avoid shoulder surgery working with him.
Yeah I get my work done their by Jack Taunton, and I know whats gonna happen anyways. He'll give me some rehab to do and send me for an MRI which will show up negative. So it's pretty much something I have to live with for the rest of my life; which can get better with no more shoulder pressing and most of all *sigh*, no more benching. Oh well, doesn't look like I'll get to take a crack at 600.

TommyBoy
09-24-2006, 11:55 AM
Sunday Sept. 24/06 - Chest/Biceps

Bench Press: 95x10 135x10 185x6 225x6x3sets

Wide Grip Bench: 175x8x3sets

DB Hammer Curls: 40x6 70x6 80x6 90x6

EZ Bar Curls: 120x6 145x6 170x3

Crunches: 45x12x3sets

All went good today, no pain at all.

TommyBoy
09-25-2006, 09:40 PM
Monday Sept. 25/06 - Legs

Squats: 135x5 225x3 275x3 315x3 365x3 405x2

Front Squats: 225x4

Leg Ext: 150x10x3sets

Std. Single Leg Curls: 70x10x3sets

Std. Calf Raises: 200x10x3sets

Crunches: 45x12x2sets-->started cramping on 3rd set, f**k it!

I decided to start squatting in my OL shoes again, they help me use more quads, and they really let me go deeper. I could barely walk home.

TommyBoy
09-26-2006, 07:52 PM
Tueday Sept. 26/06 - Extra Workout

Hill Sprints: 4x40m up a hill, roughly 15% incline

Sprints were very easy; however, legs were not nearly recovered. From now on I'm going to use my off days for rest only.

Stumprrp
09-26-2006, 07:58 PM
just read your log, strong dude! curls along with the squats bench and other lifts are impressive, height and weight?

TommyBoy
09-26-2006, 08:03 PM
Thanks Stump! I'm 6'0" and right around 308 right now. As for my lifts, they're nowhere near where I want them to be right now. I'm trying to focus on raw brute strength right now.

Stumprrp
09-26-2006, 08:04 PM
big dude! same here, raw brute strength and size! f cut! haha, as of now at least.

TommyBoy
09-26-2006, 08:07 PM
Good call man, I honestly don't see the point in cutting. I obviously won't be able to lift as heavy if i'm cutting, so there's no conceivable reason for me to cut. For me cutting is eating doritos only once per week:burger:

Sidior
09-26-2006, 09:10 PM
solid past few sessions, those sprints don't look like fun though

TommyBoy
09-26-2006, 10:48 PM
Thanks Sid, yeah things feel pretty good. And those sprints weren't fun at all.

TommyBoy
09-27-2006, 09:30 PM
Wednesday Sept. 27/06 - Shoulders

Push Press: 95x5 135x5 185x5x3sets

Close Grip Bench: 135x5 185x5 225x5

1 Arm DB Laterals: 55x8 65x8 75x8

Seated Face Pulls: 40x10 80x10 120x10

Crunches on Ball: 60x15x3sets

TommyBoy
09-27-2006, 10:52 PM
Ok, it's official.......something is seriously wrong with my left shoulder. I felt it during my second set of push presses, to be honest....I heard a 'snap'. Being the stubborn freak of nature that I am, I completely blocked out the pain and finished the workout. Everything felt light and easy tonight. Now...just about 2 hours after the workout, I can barely raise my left arm. If you look at me standing relaxed, my right shoulder looks absolutely jacked, and it looks like I have no left shoulder at all. And of course, I've been icing the s**t out of it.

I'm not sure where to go from here. I'm gonna try and get a sports med appointment, and Sensei, I'll go through that list of shoulder rehab you wrote about. The bottom line is, this sucks. As soon as I take a break from powerlifting, I get injured. I'm tempted to start competing again just so I don't get anymore injuries.

Any tips would be much appreciated.

Built
09-27-2006, 11:50 PM
Oh, Tom, I thought I saw you doing a LOT of stretching.

I had to rehab my shoulder a year and a half ago - I didn't do ANY pushing movements for about six MONTHS.

It was maddening.

But you just watched me hit a PR on incline bench the other day. You CAN come back from this. You've got to learn the incredible restraint of patience. And that one is harder than what I watched you squat on Monday.

Sensei
09-28-2006, 10:17 AM
Oh, Tom, I thought I saw you doing a LOT of stretching.

I had to rehab my shoulder a year and a half ago - I didn't do ANY pushing movements for about six MONTHS.

It was maddening.

But you just watched me hit a PR on incline bench the other day. You CAN come back from this. You've got to learn the incredible restraint of patience. And that one is harder than what I watched you squat on Monday.
Yeah, restraint and patience are the hardest things for people who are motivated... and even harder for people who are older (who need MORE patience when it come to gains).

I honestly thought about quitting PL after my last hamstring injury. The time, energy, and money involved in rehab just about did me in... I ended up buying a glute-ham bench and it was slow going. 7 months later, I'm in pretty good shape, but it's an ongoing issue.

Hang in there. See a doc. See what they suggest. Take a break. Ice. Get rest. Start stretching after some time off. Light weights. Gradually increase tempo and range of motion. Strengthen your weaknesses. etc, etc.... That's all you can do. PMA baby, PMA.... (positive mental attitude).

JustinASU
09-28-2006, 10:55 AM
Tommy - just got through reading your journal. Despite everything that's going on you're still a very strong guy. Keep your spirits up and get some therapy for that shoulder. I have a lifting partner (also a member of the forum - RicktheDestroyer) who is dealing with rotator cuff injuries right now too. He is currently seeing a specialist and his shoulder is feeling a lot better. He might be able to give you more details.

BTW I find it very impressive that you've broken 300 lbs naturally! I'm about 245-250 at your same height, but I've dabbled a bit.

Good luck with the shoulder, and dont start thinking like a bodybuilder. You sound like a born powerlifter.

TommyBoy
09-28-2006, 12:24 PM
Thanks for all the advice guys, I really appreciate it.


Oh, Tom, I thought I saw you doing a LOT of stretching.

I had to rehab my shoulder a year and a half ago - I didn't do ANY pushing movements for about six MONTHS.

It was maddening.

But you just watched me hit a PR on incline bench the other day. You CAN come back from this. You've got to learn the incredible restraint of patience. And that one is harder than what I watched you squat on Monday.
Built- There's no way in hell I'm gonna ditch pressing all together. It only hurts when I do shoulder presses, so those I will ditch. I can still rehab my shoulder while training my bench. My bench is a lost cause anyways, so I expect it to be very low.


Hang in there. See a doc. See what they suggest. Take a break. Ice. Get rest. Start stretching after some time off. Light weights. Gradually increase tempo and range of motion. Strengthen your weaknesses. etc, etc.... That's all you can do. PMA baby, PMA.... (positive mental attitude).
Good advice Sensei, I always keep a positive mental attitude. However, I'm not a big fan of taking a break. I'm just gonna work around my shoulder injury. There's no reason for my squat and deadlift to suffer, so I'll still train the s**t outta them. Like I said before, my bench sucks. So I'll still train it, just not quite as heavy as I used to.


BTW I find it very impressive that you've broken 300 lbs naturally! I'm about 245-250 at your same height, but I've dabbled a bit.
Impressive?? Dude, if you took all the fat and muscle off my body, my bones alone would weight 250lbs!! It's nearly impossible for me to stay under 300lbs.


Good luck with the shoulder, and dont start thinking like a bodybuilder. You sound like a born powerlifter.
This is without a doubt the biggest compliment I've ever received. Thanks bro!

Built
09-28-2006, 12:33 PM
Tommy is a powerlifter all the way through - just looking at him he was BORN for this sport. Trains like a pit-bull. Built like an ox. Solid and thick top to bottom. Aggressive as hell in there. Focussed. It's inspiring to watch. The only downside to all this is the impatience with injury - a trait I think we both share <rubs injured spine pensively>. Ultimately, life beats this one into us. The tough thing is letting yourself be smart enough to learn the lesson before it's too late. Once I get the result of my MRI, we'll see what kind of success I've had MYSELF with that one … <sigh>.

TommyBoy
09-28-2006, 12:59 PM
Tommy is a powerlifter all the way through - just looking at him he was BORN for this sport. Trains like a pit-bull. Built like an ox. Solid and thick top to bottom. Aggressive as hell in there. Focussed. It's inspiring to watch.
Thank you Built. Much respect.


The only downside to all this is the impatience with injury - a trait I think we both share <rubs injured spine pensively>. Ultimately, life beats this one into us. The tough thing is letting yourself be smart enough to learn the lesson before it's too late. Once I get the result of my MRI, we'll see what kind of success I've had MYSELF with that one … <sigh>.
We'll see what we can do about our injuries. I'm sure we can get them to heal up in no time at all. *cough* *cough* *deca* *cough*

I'll tell you right now, I will be competing somewhere in the next 6 months. Don't know where, dont' know when, but it will happen!

Built
09-28-2006, 01:03 PM
You can cough.

I do that kind of coughing and I grow a clenis.

Stumprrp
09-28-2006, 01:08 PM
strong shoulder workout tommy but i am sorry about your injury, those 75 x 8 laterals must of really finished er off nice, you need a long break from pressin dude!

JustinASU
09-28-2006, 01:22 PM
You can cough.

I do that kind of coughing and I grow a clenis.

Clenis...nice. That's a new one.

TommyBoy
09-28-2006, 03:19 PM
Stump: Thanks bro! The laterals were easy and pain free. The pressing is what did me in.

Built: You know I wouldn't do that stuff. Hell, I'm so affraid of needles I won't even get a flu shot!!

Built
09-28-2006, 03:21 PM
LOL - I know!

I just wanted to get in the clenis joke.

:kiss:

TommyBoy
09-28-2006, 09:15 PM
Thursday Sept. 28/06 - Back

Deadlifts: 135x5 225x3 315x3 365x1x8sets

Shrugs: 275x25x2sets 365x10

Wide Grip Chins: 3 sets of 10

Cable Rows: 210x10 250x10 290x10

45 degree Hypers: BWx10 45x8 90x8

Shoulder Rehab: a bunch of s**t with my mini band

Well, the workout went great.......until I did the rehab stuff. After shrugs, my whole shoulder joint was nice and warmed up, and the wide grip chins felt so good on it. Then I decided to do some rehab with a mini band (external rotations etc.) and I was in so much pain. I went through the entire workout with my shoulder feeling great, then the rehab stuff just destroyed it!!! WTF is up with that????????

sharkall2003
09-28-2006, 09:19 PM
Damn, looking strong.

Built
09-28-2006, 09:21 PM
Tom, with a bum shoulder, you might want to reconsider the wide grip chins.

Sometimes my back flares up after rehab stuff, then it settles down the next day.

Sensei
09-28-2006, 10:21 PM
I went through the entire workout with my shoulder feeling great, then the rehab stuff just destroyed it!!! WTF is up with that????????
Dude! You can't rehab a day or two after injury! Would you do GHR or heavy GMs the day after blowing out a hammy???

TommyBoy
09-28-2006, 10:21 PM
sharkall2003- thanks bro!

Built- The chins felt great! After each set I let myself hang for a few seconds, stretched out the shoulder real good.

TommyBoy
09-28-2006, 10:24 PM
Dude! You can't rehab a day or two after injury! Would you do GHR or heavy GMs the day after blowing out a hammy???
If it was a strained hammy, sure, the GHR would stretch it out nicely. If I tore the hamstring to shreds, then no.

Sensei
09-28-2006, 10:32 PM
If it was a strained hammy, sure, the GHR would stretch it out nicely. If I tore the hamstring to shreds, then no.
Ahhh, ok... I guess I'm telling you to be a little less aggressive in your approach to injury, but hey, what the hell do I know - I'm probably as (if not more) injury-prone as you... Feel free to look at my log and feel better.

Built
09-28-2006, 10:43 PM
TommyBoy, suck it up and let your body heal. You're a BULL as soon as you step into a powercage, I know how you train. You can bs the members here, but you can't get it past me when I'm training right beside you!

I'll help you rehab your shoulder if you want. But these things do NOT heal quickly. I'd rather not have you learn the hard way what a permanent disability feels like.

Bah. I'd smack you upside the head if I thought you'd notice.

Damned kids ... <grumbles>

Sensei
09-28-2006, 10:55 PM
You know, Tommy - I'd hate to see you in the gym 10 years from now, pounding out reps with 135 on the Smith, talking about how strong you USED to be... Let's nip this in the bud.

TommyBoy
09-28-2006, 10:59 PM
Ok guys, thanks for the advice. I'll take it from here.

Sensei
09-28-2006, 11:06 PM
Ok guys, thanks for the advice. I'll take it from here.Is that code for "Shut the f*** up." or does it mean you will take our advice and we can stop nagging you now?

Built
09-28-2006, 11:07 PM
Hahahahahahahahahahahahha!

TommyBoy, you are SOOOO busted!

TommyBoy
09-28-2006, 11:14 PM
Like I said, I'll take it from here.

TommyBoy
09-30-2006, 01:02 PM
Sat. Sept. 30/06- Chest/Biceps

Bench: 95x10 135x5 185x5 240x5x3sets

Incline Bench: 185x10x3sets

Hammer Curls: 70x6 80x6 90x6

EZ Bar Curls: 120x6 140x6 160x5

Stumprrp
09-30-2006, 01:39 PM
super strong tommy boy. 3 x 10 wide grip chins at 300 lbs is f-ing sick, nice bench session also strong, curls are real nice.

is this how u trained when u PLed to?

TommyBoy
09-30-2006, 01:48 PM
Thanks bro! Actually, in the past I did a strict westside barbell template for my powerlifting training. Now, because I no longer compete in the APF, I gotta focus more on raw strength and technique if I wanna get anywhere in the IPF. So basically, this is all new for me. But as of right now, I'm training for a powerlifting competiton.

Stumprrp
09-30-2006, 02:04 PM
cool man, how does the split go chest/bi legs back shoulder?

TommyBoy
09-30-2006, 02:29 PM
Here's a brief synopsis of my current split:

Bench
Incline
Hammer Curls
EZ Bar Curls

Squats
Pause Squats
Single Leg Press
Leg Ext.
Std. Single Leg Curl
Std. Calf Raises

Close Grip Bench
JM Press
1 Arm Laterals
Tennis Backhand Cable Ext.
Abs

Deadlifts/Rack Pulls
Shrugs
Wide Grip Chins
Cable Rows
Hypers

I train 2 days on, 1 day off, 2 days on, 1 day off, then repeat.

Stumprrp
09-30-2006, 02:44 PM
simple and effective, no overhead press you feel bench covers that? also wahts a JM press?

TommyBoy
09-30-2006, 06:14 PM
Read back a few posts in my log. I toasted my shoulder from overhead presses. Basically, yeah, benching alone is enough work for the front deltoids. JM presses are difficult to explain, check out this link:

http://asp.elitefts.com/qa/default.asp?qid=13323&tid=102

TommyBoy
10-01-2006, 11:54 AM
Sunday Oct. 1st - Legs

Squats: 135x5 225x3 275x2x5sets hahahaha, don't ask!

Single Leg Press: 225x10x3sets

Leg Ext: 150x10x3sets

Std. Single Leg Curls: 70x10x3sets

Std Calf Raises: 200x10x3sets

Stumprrp
10-01-2006, 04:27 PM
nice workout tommy, that exersize looks tough, also dont be offended if im gonna steal your split, ive used a 4 day split like that before with great results ive used the one im on for enough time.

TommyBoy
10-01-2006, 06:47 PM
Stump, there was nothing tough about this workout at all. I was just squatting like s**t. By all means, go ahead and use my split. I think it's really simple and effective. I like it because I hate taking so many days off from the gym. This way i get to hit the weights 5 times per week.

Stumprrp
10-01-2006, 09:55 PM
amen to that bro i take 1 day off and i think im gonna turn to a fat weak pos haha! and i ment the JM press i know the squats werent hard for you lol

TommyBoy
10-02-2006, 12:28 AM
JM Presses are great. They are probably the only exercise that not only aid my bench press, but also don't aggrevate my elbows.

TommyBoy
10-03-2006, 04:26 PM
Tue. Oct. 3/06 - ME BP

Bench
worked up to 275x1

2board
295x1
315x1
335x1
355x1
375x1 PR

5board
315x5
340x3

Pulldowns
180x10x4sets

Hammer Curls
70x6x3sets

Crunches on Ball
80x10x3sets

TommyBoy
10-04-2006, 09:16 PM
Wed. Oct. 4/06 - Extra Workout

DB Bench
40x20
50x30x2sets

Pushdowns w/ purple band
100 total reps

Face Pulls w/ mini
3 sets of 15

Pullaparts w/ mini
3 sets of 15

Stumprrp
10-04-2006, 09:17 PM
very cool workout!

TommyBoy
10-04-2006, 09:19 PM
Thanks bro!

Stumprrp
10-04-2006, 09:32 PM
i gotta get some of these bands, i want to do some reverse band partial squats at 1000 lbs!! :D :D :D i hear band box squats are amazing any input?

TommyBoy
10-04-2006, 09:46 PM
1000lbs partial....jeez, you might suffer a brain hemorrhage if you do that!! Honestly, in my opinion, box squats are the foundation of a good squat. Using bands helps because it pulls you down faster than gravity, and thus, let's you recruit more muscle fibers. However, I would recommend to most people that they master the box squat with straight weight first. Bands are a huge step, and a lot of people use them when they aren't ready. I waited quite a while before I started squatting with bands. All in all, I think training with bands is really great beacuse it allows you to do so many unconventional exercises that wouldn't be possible with a standard barbell and straight weight. For example, those reverse band deadlifts are a great exercise because they allow you to gain speed from the floor, and once they reach your lockout, you must gain the strength to be able to lock it out on your own. Sure a lockout in the rack is also benefitial, but the reverse bands allow you the extra speed from starting point to lockout point.

Stumprrp
10-05-2006, 04:37 AM
deffinatly sounds cool man ill consider it thanks

powerrack
10-05-2006, 12:39 PM
**** man, it's been a while since you've talked your language. Feels like the TommyBoy I know.

Bands, speed...................... It's all good.

Sidior
10-05-2006, 01:35 PM
:withstupi

Well I dont know you, but ya it is obvious you care a great deal about powerlifting. Come back to the darkside....

TommyBoy
10-05-2006, 05:05 PM
The darkside has accepted me back.....this time I ain't f**kin' around. I want a 600 squat @ 275.

Sidior
10-05-2006, 05:57 PM
The darkside has accepted me back.....this time I ain't f**kin' around. I want a 600 squat @ 275.

fcuking right!!!

TommyBoy
10-06-2006, 07:16 PM
Friday Oct. 6/06 - DE BP

Bench
185x3x10sets

1 Arm Laterals
60x10x3sets

CSR
205x8x3sets

Sidior
10-06-2006, 10:54 PM
Csr?

Built
10-07-2006, 12:22 AM
Cable Seated Row (I think).

TommyBoy
10-07-2006, 10:11 AM
Chest Supported Row

Built
10-07-2006, 11:31 PM
I stand corrected. These with a barbell Tommy?

TommyBoy
10-08-2006, 01:44 AM
http://asp.elitefts.com/qa/default.asp?qid=4096&tid=113

Built
10-08-2006, 01:48 AM
Oh! I always called those t-bar rows.

Thanks Tom.

TommyBoy
10-08-2006, 11:37 AM
Sunday Oct. 8/06 - DE SQ

Box Squats
315x2x5sets

Speed Pulls (Sumo)
315x1x10sets

GHR
2 sets of 12

Cable Abs
3 sets of 10

Stumprrp
10-08-2006, 12:34 PM
nice job man how high was the box, i think how low i had them set the other day defeated the purpose, i was rediculously slow at the bottom with 225 lol, it was prob an 8 inch box, from parallel i was faster with 405.

TommyBoy
10-08-2006, 12:42 PM
Thanks Stump. The box was 1" below parallel. For speed squats parallel or 1" below is the best. If I go lower, it's done on Max Effort day. There's no point in anything lower than 1" below parallel if you're squatting wide. The speed suffers, as well as the hips.

Stumprrp
10-08-2006, 12:46 PM
ah, that is probley the reason, haha, the speed was rotten. what is your raw squat? around 500?

TommyBoy
10-08-2006, 03:54 PM
What's a raw squat?

Built
10-08-2006, 03:57 PM
I'm thinking "un-suited".

powerrack
10-08-2006, 04:07 PM
What's a raw squat?

Tommy's just playing around.

Any of the rowing machines with the t-bar and a pad, is a chest supported row, just having the bar in the corner or having the bar on a bottom lever and no pad is a true t-bar row.

Today's box squats looked good, the form was picture perfect.

TommyBoy
10-08-2006, 04:09 PM
I was being sarcastic, Built....jeez, come on!!!!! I don't train for a raw squattuttut

Built
10-08-2006, 04:17 PM
I need a sarcasm smilie LOL!

TommyBoy
10-08-2006, 04:34 PM
I need a sarcasm smilie LOL!
It's always about you........isn't it!!:swear:

Built
10-08-2006, 04:38 PM
Yes, well, only when YOU don't block my mirror, tiny.

;)

TommyBoy
10-09-2006, 12:14 PM
Mon. Oct. 9/06 - ME BP

Floor Press
135x5
185x3
225x2
255x1
275x1
295x1
315x1
335x1

Floor Press Lockouts
315x5
365x5

VBar Pulldowns
200x8x3sets

Hammer Strength Preacher Curls (1 Arm)
45x10x3sets

Tate Side Bends
Stack x 10 x 3 sets

Sidior
10-09-2006, 12:18 PM
glad to see Westside back, awesome floor presses

TommyBoy
10-09-2006, 12:22 PM
Thanks bro, but they were actually pretty s***ty.

powerrack
10-09-2006, 11:25 PM
Floor press hey! Been a while since I seen you do those. Those lockouts should go up soon, have seen you move way more weight then that.

Stumprrp
10-10-2006, 01:53 AM
super job, what is a floor press lockout tho?

TommyBoy
10-10-2006, 07:03 AM
Floor press hey! Been a while since I seen you do those. Those lockouts should go up soon, have seen you move way more weight then that.
Yeah, they'll go up eventually. It's tough doing them with a narrow grip though.

Floor Press Lockouts: Lying on the floor in the rack, just like a floor press, only I have the pins set so I have approximately 6 inches ROM. Basically just rack lockouts done while lying on the floor.

TommyBoy
10-11-2006, 09:10 PM
Wed. Oct. 11/06 - SQ/DL

Squats
290+green band: 5 sets of 2

3pin Rack Pulls
225x3
315x3
405x3
495x3
585x3 tore a chunk out of my hand, stopped here.

GHR
3 sets of 10

Sidior
10-12-2006, 12:36 AM
Nice workout bro, rack pulls looking heavy. Where exactly is the 3rd pin on your rack in relation to your knees?

Built
10-12-2006, 01:04 AM
It's pretty low at our gym, actually.

TommyBoy
10-12-2006, 07:26 AM
About 1" under my knee cap.

Stumprrp
10-12-2006, 01:08 PM
very strong job tommy boy

powerrack
10-12-2006, 03:21 PM
Yup he does a pretty good range of motion on his rack pulls so he does some good pulling!

TommyBoy
10-13-2006, 10:22 PM
Fri. Oct. 13/06 - DE BP

Bench
185 + doubled mini bands: 8 sets of 3

1 Arm DB Laterals
75x6x3sets

JM Press
185x5
225x5

Sidior
10-14-2006, 12:02 AM
Nice DE day. 75 for 1 arm laterals..holy fack dude, that is huge. You using much english on them?

TommyBoy
10-14-2006, 12:05 AM
Thanks bro. I will admit that there is a degree of momentum involved, but I keep them as strict as possible. In fact, I tend to use more english with 2 handed laterals.

Also, I went somewhat light today. 75's are too easy. Remember I'm still getting back into the swing of things.

powerrack
10-14-2006, 01:28 PM
Use straps on the side laterals. I find when I'm going heavy it keeps the stress on my side delts.

Stumprrp
10-14-2006, 03:12 PM
nice job tommy boy

Con
10-14-2006, 04:57 PM
For gettin back in the swing of things, you're puttin up some nice #'s.

Journals like urs make me really wanna get stronger. INSPIRATION!

TommyBoy
10-14-2006, 08:34 PM
Use straps on the side laterals. I find when I'm going heavy it keeps the stress on my side delts.
Dude, I hate wearing straps on laterals. It's a grip thing...nothing feels better than the surface of my hand.

Stump-- Thanks bro!

Con-- Very kind words. Much appreciated. If I inspire just one person to train harder, than I feel that posting my training on this site has helped.

Built
10-14-2006, 08:36 PM
TommyBoy, I have your Nitrean to try.

When do you train next?

TommyBoy
10-14-2006, 08:46 PM
TommyBoy, I have your Nitrean to try.

When do you train next?
Sweet, I'll be in sunday morning and normal time on monday night.

Built
10-14-2006, 08:49 PM
I'll be busy tomorrow AM, but I'll bring it with me Monday.

:)

TommyBoy
10-15-2006, 02:17 PM
Sun. Oct. 15/06 - Upper Back

Wide Grip Chins
3 sets of 10

Cable Row (OH Grip)
250x10x3sets

Rev. Pec Deck
160x10x3sets

DB Shrugs
105x10x3sets

Crunches on Ball
80x10x3sets

TommyBoy
10-16-2006, 09:25 PM
Mon. Oct. 16/06 - ME BP

Bench
worked up to 315x1

4board
340x3
365x2
390x3
415x4
440x2

Fat Bar Pushdowns
120x10x3sets

DB Hammer Curls
75x6
85x6

Clifford Gillmore
10-16-2006, 09:53 PM
Absurd 4 board work Tommy, awesome :)

Sensei
10-16-2006, 09:59 PM
Looking pretty good for a wuss with a bum shoulder!!

Sidior
10-16-2006, 10:00 PM
Absurd 4 board work Tommy, awesome :)
:withstupi

Absurd is the word. I wouldnt even be able to hold 440 over my face. Great session bro.

TommyBoy
10-16-2006, 10:02 PM
Thank you very much people. Bum shoulder....what's that?:evillaugh

Built
10-16-2006, 10:56 PM
You should have SEEN this man lift tonight - he seriously made it look easy. The whole damn GYM stopped to watch!

Con
10-17-2006, 05:42 AM
Still haven't figured out what board presses are used for, any explanation would be appreciated.

REgardless, nice lookin workouts, what did you do when everyone was lookin at you? Pump up ur bicep, while kissing it?

TommyBoy
10-17-2006, 06:25 AM
Still haven't figured out what board presses are used for, any explanation would be appreciated.

REgardless, nice lookin workouts, what did you do when everyone was lookin at you? Pump up ur bicep, while kissing it?
Con, board presses are used to strengthen various sticking points that one would have in the bench press. Using 2x6 boards (1 for 1 board, 2 for 2board etc.) you place them on your chest and lower the bar until you hit the boards; let it sink, then drive it up. The 1board is rarely used, because that is the area where a bench shirt would be most useful (where the spring comes from). So by training myself to lift at various board heights, I'm strengthening each sticking point so that my bench is as strong as possible. 2/3/4board are done with a moderate grip (pinky on rings) and 5/6board are done with a close grip (thumbs length away from smooth). I hope this helps.

As for everyone looking at me, I honestly wasn't paying attention to that. I was in there for one reason, to lift, not to show off.

Kong
10-17-2006, 06:33 AM
Crazy lifts man. Been wanting to make some boards for a while but havent got round to it yet due to a new job and having no spare time. I love anything powerlifting related. Gonna keep posting in here coz it looks like you do some fun (if thats the right word) workouts.

Stumprrp
10-17-2006, 07:00 AM
sick board pressing!

TommyBoy
10-17-2006, 07:12 AM
Kong-- The workouts are definitely fun

Stump-- Thanks bro!

Built
10-17-2006, 04:50 PM
Honey, powerlifting is a spectator sport for a REASON - it's DAMNED cool to watch!

Stumprrp
10-17-2006, 04:52 PM
what was the rom dude? 440 is obsurd

TommyBoy
10-17-2006, 05:01 PM
It was a 4board....I don't measure for range of motion.

Con
10-17-2006, 05:04 PM
I understand now, thanks tommy.

Stumprrp
10-17-2006, 07:44 PM
yeah i know dude but i was just curious, with me a 3 board is a little under halfway with no arch, i gotta start board pressing again.

TommyBoy
10-17-2006, 09:49 PM
I honestly don't know Stump. I have pretty long arms for a bencher, and I use a fairly narrow grip.

TommyBoy
10-18-2006, 10:25 PM
Wed. Oct. 18/06 - SQ/DL

Cambered Bar GM's
135x5
225x3
275x3
315x3
365x3
405x3
455x2

Crunches on Ball
80x10x3sets

TommyBoy
10-20-2006, 10:50 PM
Friday Oct. 20/06 - DE BP

Bench
195+doubled mini bands: 8 sets of 3

1 Arm DB Laterals
75x8x3sets

Sidior
10-21-2006, 12:14 AM
Nice GMs. I have never used a cambered bar, how does it change the movement?

TommyBoy
10-21-2006, 12:19 AM
It eliminates the upper back involvement. Puts all the emphasis on the lower back.

Sidior
10-21-2006, 12:24 AM
Oh cool, wish my gym had one:(

Stumprrp
10-21-2006, 07:50 AM
wow sick GMs big guy, where do you grip on bench? i do pinkys on ring. oh yeah, i cheated last night had a deep dish pizza! woot woot!

TommyBoy
10-21-2006, 11:04 AM
Sid- They're awesome.

Stump- You're such a bad boy! Cheating on your diet like that...now doesn't it just feel normal to eat pizza?

Ok, as for the bench grip, I'll just clear it up right now, because I have a feeling people will keep asking me this:

For Speed Bench, I do 4 sets with a close grip (thumbs length away from smooth) and 4 sets with a moderate grip (pinky on rings). For 2board, 3board, 4board, Reverse Band and Floor Press, I grip with pinkys on rings. For 5board, 6board and Rack Lockouts, I grip with thumbs length from smooth. I never use a competition grip on my benches, unless I do shirt work.

Hope this helps.

Stumprrp
10-21-2006, 11:21 AM
thanks tommyboy! you must have diesel triceps

TommyBoy
10-21-2006, 12:58 PM
thanks tommyboy! you must have diesel triceps
That's the idea Stump. There's a reason I don't train my triceps directly very much.

Stumprrp
10-21-2006, 12:59 PM
exactly dude there getting raped from boards and the grip, does your chest however still keep up?

TommyBoy
10-21-2006, 05:47 PM
exactly dude there getting raped from boards and the grip, does your chest however still keep up?
1- The speed work takes care of my chest
2- The bench press is no longer a chest exercise
3- I'm not a bodybuilder so I don't give a flying f*** how much pec work I do
4- My chest is really jacked

Stumprrp
10-21-2006, 10:30 PM
that was my question, is your chest still jacked lol.

TommyBoy
10-22-2006, 11:27 AM
Sunday Oct. 22/06 - Upper Back

Wide Grip Chins
3 sets of 10

Cable Rows (OH Grip)
260x8x3sets

Rev. Pec Deck
170x10x3sets

DB Shrugs
115x10x3sets

Tate Side Bends
Stack x 10 x 3 sets

Stumprrp
10-22-2006, 11:35 AM
solid

TommyBoy
10-22-2006, 11:47 AM
Thanks Stumpy.

TommyBoy
10-23-2006, 09:19 PM
Mon. Oct. 23/06 - ME BP

Bench
worked up to 315x1
added doubled purple bands
135x3
185x3
225x3

JM Press
225x5
250x5

BB Curls
135x6x3sets

Well, things went ok today considering that I wasn't 100%. I messed up my bicep tendon at work today. Yes, the same left arm where the tendon has been bothering me for several years. I had planned to go much much heavier tonight, but I'll take it. Quit while I was ahead on the bench tonight, and kept it light for JM's and biceps. I'm sure most people are thinking, well, you've buggered up your bicep tendon, so don't train biceps. So I just wrapped up the arm pretty good and the sets were quite easy. Of course right now I've got a nice bit of fire goin' on from my anterior deltoid down to mid-forearm. Nothing I'm too worried about, just kinda pissed off it happened at work.

powerrack
10-24-2006, 12:05 AM
Don't worry TB, we'll step things up soon.

Stumprrp
10-24-2006, 12:47 PM
quality workout despite feeling off big man

powerrack
10-24-2006, 01:41 PM
The curls at the end were a joke for him. Looked like warm up weight.

Stumprrp
10-24-2006, 02:58 PM
lol well he does ez curl 175 and hammer 90's THE FREAK! lol

TommyBoy
10-24-2006, 04:56 PM
LIGHT WEIGHT BABAY!!! Yeah, they were easy. My rotator/bicep tendon/whatever the f**k it is, is so messed up. I felt great this morning, then during work I heard a pop, immense pain, then later on, heard another pop, all good. WHAT THE F***!!!! When I rotate my arm it sounds like I'm shaking a can of spray paint. Really crazy stuff. Oh well....maybe I gotta lift some heavy weight and it'll all get better.

WBBIRL
10-24-2006, 05:43 PM
Exactly, lifting heavy weights cures everything

Built
10-24-2006, 05:47 PM
The curls at the end were a joke for him. Looked like warm up weight.

Yeah, I was going to give him a hard time for doing curls in the squat rack, but his warmup sets had him curling more than I squat, so I just watched, in awe.

Stumprrp
10-24-2006, 06:18 PM
lol i wish i lifted at your gym i could train with you and admire built :D :D

Clifford Gillmore
10-24-2006, 06:20 PM
Are the purple bands the mini bands tommy?

TommyBoy
10-24-2006, 06:29 PM
No, the purple bands are the light bands. Crazy ass tension when you double those. I hooked the first band on the bench and the bar flipped over and almost hit my head. I had to get powerrack to weight down the other end.

I only use the mini bands for speed.

Stumprrp
10-24-2006, 07:40 PM
im really tempted to pick some of these up, tommy whats your best raw bench? from that 440 4 board i was assuming around 365?

HeavyBomber
10-24-2006, 07:43 PM
1- The speed work takes care of my chest
2- The bench press is no longer a chest exercise
3- I'm not a bodybuilder so I don't give a flying f*** how much pec work I do
4- My chest is really jacked

That's exactly my attitude and yes, my chest is jacked too. There's something for all you bodybuilders to think about. Nice lifting dude.

TommyBoy
10-24-2006, 08:16 PM
im really tempted to pick some of these up, tommy whats your best raw bench? from that 440 4 board i was assuming around 365?
Stump, I couldn't tell you because I do not aim for a raw bench press.


That's exactly my attitude and yes, my chest is jacked too. There's something for all you bodybuilders to think about. Nice lifting dude.
Thanks bro. You speak the truth.

Stumprrp
10-24-2006, 08:24 PM
ah i see, understandable, powerlifters have bigger muscles imo, they just look, bigger and fuller, lol. iono.

Natetaco
10-24-2006, 08:30 PM
ah i see, understandable, powerlifters have bigger muscles imo, they just look, bigger and fuller, lol. iono.

wtf^ haha

TommyBoy
10-24-2006, 10:14 PM
Exactly, lifting heavy weights cures everything
This is very true. Also, rehab increases injuries.

WBBIRL
10-24-2006, 10:18 PM
Amen brother, bombed a heavy squat and thought I hurt myself. Continued like it never happend and before you know it BOOM im back in action. I think my IQ also went up 8 points!

Nice workouts in here

Sidior
10-24-2006, 11:46 PM
This is very true. Also, rehab increases injuries.

that's gold!

Stumprrp
10-25-2006, 04:40 AM
wtf^ haha

whats the wtf for? every bodybuilder i see has demented roid muscles no offence lol, the PLs look more natural to me

Sidior
10-25-2006, 11:40 AM
whats the wtf for? every bodybuilder i see has demented roid muscles no offence lol, the PLs look more natural to me

Stump usually that is because they arent as lean and there is no synthol use.

edit: By not as lean I mean you dont see many powerlifters sub 8% bf, as opposed to bodybuilders. In no way am I implying they are fat, although some are... like me:D

Stumprrp
10-25-2006, 12:48 PM
me too :D

TommyBoy
10-25-2006, 09:20 PM
Wed. Oct. 25/06 - SQ/DL

Squats
315+green band: 5 sets of 2

Speed Pulls (Sumo)
315x1x10sets

GHR
3 sets of 10

Crunches on Ball
80x10x3sets

Clifford Gillmore
10-26-2006, 04:46 AM
Nice session Tommy, what kind of squat suit are you using/going to use? If you are competeting I mean, since all of the band stuff :)

TommyBoy
10-26-2006, 06:24 AM
Risk, to tell you the truth, I'm focusing on specializing in the bench press right now. I get too beat up competing in squat and deadlift. I still squat and deadlift for overall strength just not for competition. The workout I did yesterday was so light it was a joke. But as far as suits go, Metal all the way. I use a metal v-type for squats and sumo pulls. When I did APF I used viking briefs underneath. The only bad part is that I lost a ton of weight and all my gear is loose on me now.

Stumprrp
10-26-2006, 08:24 PM
nice job tommy with the band work

Sensei
10-26-2006, 08:32 PM
Tommy,
You squatting out of a monolift, or are you setting up the bands with DBs or a bolted down rack?

TommyBoy
10-26-2006, 09:32 PM
Stump- Thanks bro. Very light though.

Sensei- I wish I had a monolift. Old school s**tty-ass power rack (full of rust), 125lb DB's on the floor wedged against the rack with a 45lb plate, the band looped through the DB handle and around the handle of a 35lb octogon plate (for crazy-ass tension). I can barely get the band on the bar it's so tight. Takes a good 15min to set the damn thing up, and my speed sets are done in 5min...go figure!

Sensei
10-26-2006, 10:53 PM
When I was using bands, I'd loop? (damn, it's been so long since I've used them that I've forgotten the WS lingo!!!) the bands around hex DBs, place 45s on top of them and then thread the bands through the holes of the plates up to the bar sleeves. It took a good 5-10 mins, but I got used to it as I'm sure you are. Training looks pretty good Tommy!

TommyBoy
10-27-2006, 06:21 AM
Thanks bro, just doing what I can without ripping off any body parts.

TommyBoy
10-27-2006, 09:42 PM
Fri. Oct. 27/06 - DE BP

Bench
205+doubled mini's: 6 sets of 3

1 Arm DB Laterals
80x6x3sets

Stumprrp
10-28-2006, 06:27 AM
205 with bands on DE bench, showoff :D
nasty laterals, 80's are hard for me i can do em with english but 60's are good

TommyBoy
10-28-2006, 12:23 PM
205 with bands on DE bench, showoff :D
nasty laterals, 80's are hard for me i can do em with english but 60's are good
HAHAHA, thanks bro. Believe me, I'm craving a deload week! 80's were nice and light. If you wanna go heavier on laterals, do what powerrack says: use straps. Personally I hate using straps on laterals, but that's because I'm used to gripping stuff with my bare hands. Give it a try next workout.

Stumprrp
10-28-2006, 02:14 PM
i will see my grip is pretty strong, i dont however do them completely to the side, kinda like in between a front and side.

TommyBoy
10-29-2006, 11:34 AM
Sun. Oct. 29/06 - Upper Back

No way in hell I'm lifting today, I got so toasted last night I can barely walk today. I hadn't touched a drink since June, me and my girl and a bunch of my friends went on a club crawl; started @ 4pm, went to 4 different clubs, got home by 4am....you do not want to know how much booze I consumed last night. Now I'm good for alcohol and probably won't touch anything until Christmas time. Back to training tomorrow night.

Stumprrp
10-29-2006, 01:07 PM
thats the spirit big man! i only get drunk maybe once every 3 months, and wouldnt anymore becuase i have to drink so much to get a buzz :D

Clifford Gillmore
10-30-2006, 05:24 AM
I got so toasted last night I can barely walk today.


Is that code for "I'm so hung over my balls hurt"?

TommyBoy
10-30-2006, 06:19 AM
Is that code for "I'm so hung over my balls hurt"?
Oh yeah, you bet. Balls, legs, pecs, abs...I'm wrecked!

TommyBoy
10-30-2006, 10:02 PM
Mon. Oct. 30/06 - ME BP

Bench
worked up to 315x1

3board
340x3
365x2

6board
315x6
340x6
365x3

DB Hammer Curls
85x6x2sets

Crunches on Ball
85x10x3sets

Well, what can I say....this was s**t. I skip one workout, and have one night of drinking and I'm completely ruined. That was the last straw. I have no excuses, I just plain s**t the bed in the gym today.

Sensei
10-30-2006, 10:15 PM
I think I'd have about 1" of ROM w. a six-board press.... Sorry, nothing constructive. Umm, nice ball crunchers...

Clifford Gillmore
10-30-2006, 10:20 PM
Still looks like you got your lockout toasted as hell, good work regardless!

TommyBoy
10-30-2006, 10:37 PM
I think I'd have about 1" of ROM w. a six-board press....
I use a very very close grip on these. I also get more use out of these in terms of aiding my lockout then I do out of pushdowns or skullcrushers--those just rip apart my elbows.


Still looks like you got your lockout toasted as hell, good work regardless!
Yeah it was alright....I'm still not happy with it.

Sensei
10-30-2006, 10:39 PM
I use a very very close grip on these. I also get more use out of these in terms of aiding my lockout then I do out of pushdowns or skullcrushers--those just rip apart my elbows.
I'm 100% in agreement with you on what a great lockout exercise they are. I was just making the comment because of how short my arms are... unfortunately that doesn't seem to help my pathetic bench at all.

TommyBoy
10-30-2006, 10:42 PM
I'm 100% in agreement with you on what a great lockout exercise they are. I was just making the comment because of how short my arms are... unfortunately that doesn't seem to help my pathetic bench at all.
You're lucky to have short arms. I was unfortunately blessed with arms that are too short for a good deadlift, and too long for a good bench.

Sensei
10-30-2006, 10:46 PM
You're lucky to have short arms. I was unfortunately blessed with arms that are too short for a good deadlift, and too long for a good bench.
Actually, that sounds like me too.

Sidior
10-30-2006, 11:04 PM
****ty workouts happen, enjoying yourself with friends is worth it once and awhile. Looking strong regardless.

powerrack
10-31-2006, 12:02 AM
Tommy, **** satisfaction dawg, once we're satisfied with our training we get in a comfort zone. **** satisfaction, every workout has to be better. See you Wednesday, you better show me what it's all about. Bring your ****in balls!

Built
10-31-2006, 12:37 AM
I wondered why you were so grumpy in there.

Nice haircut though. And it was fun watching you do your pilates. With an 85-lb dumbbell ...

;)

PS I can't drink either. I seriously get hammered off the fumes from other people's drinks.

TommyBoy
10-31-2006, 07:12 PM
Tommy, **** satisfaction dawg, once we're satisfied with our training we get in a comfort zone. **** satisfaction, every workout has to be better. See you Wednesday, you better show me what it's all about. Bring your ****in balls!
That's what I'm talkin' about dawg. I'll step this s**t up on wednesday. I tweaked my shoulder and elbow again today at work. I've come to the conclusion that westside & heavy labour work do not mix. So PL is being put on hold again. But I'm still gonna step it up bro, that s**t was unacceptable on monday. So I'll be f****n' ready for squats on wedneday!

Stumprrp
10-31-2006, 08:14 PM
nice work tommy

OneBadUnit
11-01-2006, 07:20 PM
Yo !! Thanks for the message on my journal. I enjoyed reading through yours, very impressive. I remember, back in the day, when I was able to move weight comparable to smaller imported vehicles; hmmmmm .... maybe I'll shoot for your numbers !!!

Keep up the good work !!!

TommyBoy
11-01-2006, 10:01 PM
OneBadUnit, thanks bro....much respect. Yeah, I'm still not quite satisfied with my numbers, but I do what I can. My body is sure taking a beating from the Powerlifting training though. I hate switching things up, but i need to do it if I want to be able to walk by the time I'm 50.

TommyBoy
11-01-2006, 10:03 PM
Wed. Nov. 1/06 - Legs

Squats
135x10
225x8
315x5
365x5

Leg Extensions
100x10x3sets

Std. Single Leg Curls
60x10x3sets

Std. Calf Raises
200x10x3sets

Don't even ask me about this workout. It was just that....a workout. And funny enough, my freakin' legs are sore....this is just not right. I think I need some doritos or something.

Sidior
11-01-2006, 11:13 PM
Nice squatting. How long are you putting the powerlifting on hold for?

Sidior
11-01-2006, 11:13 PM
Nice squatting. How long are you putting the powerlifting on hold for?

TommyBoy
11-02-2006, 06:18 AM
I dunno, we'll see how things go. I'll try and train as heavy as posible, so it should be fairly easy to make the transition when I need to.

Bob
11-02-2006, 06:56 AM
Good luck TommyBoy..
Understand those type of workouts.. but 95% of WBB would consider that a pretty heavy workout. Perhaps just some down time - a few weeks will let you heal up & rest those joints some.

TommyBoy
11-02-2006, 04:47 PM
Good luck TommyBoy..
Understand those type of workouts.. but 95% of WBB would consider that a pretty heavy workout. Perhaps just some down time - a few weeks will let you heal up & rest those joints some.
Thanks bearwolf! I agree with you 100%. One of the things I've realized over the years is that if I'm gonna lift heavy without any chemical assistance, my body will definitely take a beating. It's just a small roadblock that I gotta get through. I always freak out when things don't go my way, but sometimes that's just the way the cookie crumbles. If I do train light, it doesn't last long. I need to train heavy. Also, if I don't train hard and heavy, powerrack will kick my ass around until I do lift heavy.

TommyBoy
11-03-2006, 09:05 PM
Friday Nov. 3/06 - Delts/Triceps

Machine Shoudler Press
80x15
130x12
180x12

Seated DB Laterals
30x10
40x10

Bent Over Laterals
55x10

Rev. Pec Deck
180x12

Kaz Press
135x12
185x10

1 Arm Rev. Grip Pushdowns
60x10

Ok, on paper this looks like a very weak workout. But dammit, it felt great. I actually felt the muscles being worked. Not to mention the fact that I was so f****n' jacked after this. Everything was super strict. This bodybuilding pump s##t ain't so bad!

OneBadUnit
11-03-2006, 09:33 PM
HAHA, way to go !!! Such enthusiam !!!

powerrack
11-04-2006, 12:39 AM
Superstrict seated laterals with 40's is not light weights. That is good ****! Good to see you giving the shoulders a few more reps with a bit lighter weight until they get a chance to rest a bit.

You can blame the leg workout on me!

TommyBoy
11-04-2006, 02:34 AM
You can blame the leg workout on me!
Oh yeah, for sure....that one was all your fault!:D

TommyBoy
11-04-2006, 11:17 AM
Sat. Nov. 4/06 - Back

Hammer Strength Rev. Grip Pulldowns
135x10
225x10
315x9

T-Bar Rows (in the corner)
135x10
225x10
315x8

Hammer Strength Shrugs
225x12
405x10
585x8

powerrack
11-04-2006, 07:03 PM
Nice workout, nice and simple, that's what I like!

TommyBoy
11-06-2006, 09:40 PM
Mon. Nov. 6/06 - ME BP

Bench
worked up to 295x1

Bench w/ Fury
340x5
365x3
390x3
405x1

Pulldowns
200x10x3sets

Ok here's the scoop, I wanted to do some shirt work but all my shirts are too big. So I used my buddy's Fury. Keep in mind that he's 242 and I'm 300. Well, the damn thing felt pretty good. I need a lot more work in it, but I'm gonna see what I can do with this thing. I totally misgrooved the 405 and it went down near my belly button, but I still locked it out. That was a lot of volume for a shirt workout. I like it. More to come people.

Sidior
11-06-2006, 09:45 PM
Awesome weight, 405 and you misgrooved it is nuts. Gah I want a bench shirt lol.

TommyBoy
11-06-2006, 09:48 PM
Thanks bro, bench shirts are more difficult to understand than women! I did a lot of reps today, 405 should have been a triple but I wanted to be able to use my shoulders tomorrow.