TommyBoy's Log

[elitepler]

http://macthrowvideo2.com/2006NTCALS.wmv

ask and you shall recieve.

Nice work Tommy, only real men squat hungover.

[RedSpikeyThing]

nice squatting tommy

It' all good to me: foam, no foam, box, no box, wood, boards, sand, jello, pudding, silly putty, milk crate, phone book, lazy boy, bar stool, hood of a car.....there's 15 weeks worth of squats right there!

WIth bands and chains you get a full year between regular squat attempts lol

[Lones Green]

http://macthrowvideo2.com/2006NTCALS.wmv

ask and you shall recieve.

Nice work Tommy, only real men squat hungover.

nice! thanks man

[TommyBoy]

Thurs. Dec. 13/07 - DL

Std. Pulldowns to gut: 100 3x10
Sumo Pulls with 35's & 25's (metal v-type): 185x3/255x2/325x1/395x1/445x1/495x1/545x1/600x1
Cable Abs: 100x25

[deeder]

Nice pulls big guy!!

[TommyBoy]

Thanks little guy!!

[deeder]

Thanks little guy!!

Ouch.

[Lones Green]

600, niceeeeee

[Coke]

Killer sumos dude.

[Stumprrp]

huge pull man

[TommyBoy]

Ouch.HAHAHA!

600, niceeeeeeYeeeeaaa buddy!

Killer sumos dude.Thanks Diet Coke.

huge pull manThanks Junior.

[Sidior]

Extended ROM pull with 605..... that is ****ing nasty!

[bigmoney]

huge pull tommy!!!! how do your hips feel?

[TommyBoy]

Extended ROM pull with 605..... that is ****ing nasty!600...but thanks bro. It was easy.

huge pull tommy!!!! how do your hips feel?Thanks $$$. They feel good.

The part that doesn't feel good is the recurring head problems I'm having from my concussion. I've been stepping things up in the gym lately and thought I was recovered from my concussion. This s**t does not recover quickly. 3 concussions in 1 year is not good, and heavy training in the gym is a bad mix.

Here's what happened today:

Fri. Dec. 14/07 - BP

Std. Pulldowns to gut: 100 3x10
Inzer DD: 315x3 w/doubled purple bands, took bands off 405x6

--> Here's where s**t went awry. I got pretty jacked up, and 2 doubled purples is a lot of f'n tension. I racked the weight and had no oxygen from the chest up. My training partner ripped off my belt and I sat on the bench for 45 minutes to regain consiousness. I got up, ripped off the denim in the changeroom and felt dizzy. I sat down for another 20 minutes. Got up walked into the gym and almost fell over again, and sat down for the remainder of the session. I'm still having headaches as we speak. I'm getting twitches on the right side of my head. This concussion is definitely not over, and I'm gonna have to let it heal. The only problem is that I'm way too jacked up to calm it down at the gym. I've got a real dilemna on my hands. My obvious decision is to take is easy and heal up--that's a no brainer (that was a joke). So I believe I've lost a large amount of brain cells in the last 7 days (beginning with the gin rampage @ the party, and culminating in my brutal bench session). I'll keep you guys posted on how things go. I just gotta take it a day at a time.

[Sidior]

Heal up bro, messing around with your head isnt worth it.

On the bright side that pressing is ****ing sick! The DD seems like a sexy ass shirt. Were all the reps with 405 touching?

[TommyBoy]

Yeah they kinda touched. I had to row them, but they touched.

[Lones Green]

damn dude that concussion is no joke, tell your girlfriend to lay off. i know you may want to defend her, but i might have to call protective services. :moon:

for real though, get better. have a met-rx on me.

[TommyBoy]

I already called the cops on my girl, but they laughed when I said I was 327lbs. So I gotta live with this violent b**ch.

Today was no lifting at all. Still dizzy and disoriented. I've been taking T3's and those bad boys help a lot. I ordered 2 large pizzas tonight, and I only ate 4 slices....I'm absolutely disgusted with myself.

I'm shooting for some squats on monday, but we'll see if I remember my name by then.

[Stumprrp]

wow dude, you really must not feel good, 4 slices? you mean 40?

hope you feel better tom, with that 600 pull with 35's your good for a 650 deadlift soon.

[TommyBoy]

wow dude, you really must not feel good, 4 slices? you mean 40?

hope you feel better tom, with that 600 pull with 35's your good for a 650 deadlift soon.Yeah the appetite has been hit and miss. Feel better today, but still way off. Yeah 650 would be nice.

[Lones Green]

only 4? this isnt bodybuilding!!!

[TommyBoy]

only 4? this isnt bodybuilding!!!I'm sorry bro. I'll step it up tomorrow. The head feels good today. I think I'll do some squats tomorrow. Possibly with full gear....not sure yet.

[Lones Green]

I'm sorry bro. I'll step it up tomorrow. The head feels good today. I think I'll do some squats tomorrow. Possibly with full gear....not sure yet.

sounds badass...just don't pass out!

[TommyBoy]

sounds badass...just don't pass out!
Where there's full gear, there's ammonia....where there's ammonia, there's passing out. I'll have the EMT's on site for my final set.


Update, I just had 8 pieces of pizza for lunch...I'm gettin' there!!:ninja:

[Lones Green]

nice. i've yet to try ammonia, i'll have to pick some up for next week's 525 squat attempt.

[TommyBoy]

nice. i've yet to try ammonia, i'll have to pick some up for next week's 525 squat attempt.I use it almost every session now. It's getting bad....I always used to save it for competitions, but then every single bench/squat/deadlift is like a competition for me.


I yoused too be smrt befour amonnia...eye lots a few branesells.

[KevinStarke]

Strength is looking awesome Tommy nasty pull and benching, take it easy though and start breathing.

[TommyBoy]

Strength is looking awesome Tommy nasty pull and benching, take it easy though and start breathing.
Thanks bro. I'll be sure to breath next time.




I went to work this morning and was puking my guts out and was extremely dizzy. My boss sent me home @ 9am. I was gonna go straight to bed, but I called my training partner and he told me he was taking a weight in his shirt this afternoon. So I grabbed some gatorade and went to the gym. He ended up hitting 475, then his first 500, followed by a ridiculously easy 520. All done in his worn out single ply Fury. His previous best was 468 done in November. I can't wait to get this guy into double ply gear. After spotting him, I went straight home and went to bed.

I might do some light assistance tomorrow night, but I'll mainly be there so my other training partner can get some help in his shirt. The next 2 weeks will be touch and go for me.

[deeder]

Damn Tommy... Sounds like you're in rough shape. Take some time to heal up. The weight will still be there when you're healthy again!

[Bako Lifter]

Tommy how come there's always something wrong with you? The lifting gods must hate you haha.

Get better big dogg.

[Stumprrp]

def get better man!

[TommyBoy]

I think there's a page or 2 missing from my log. Must have happened during the down time, ah well, I'll post what I've missed.

Thurs. Dec. 27/07 - DL

Pulldowns: 150x10x3sets
1pin Rack Pulls: 225x3/315x1/405x1/495x1/545x1
Pullthroughs: 80x8/110x12
Cable Abs: 80x10/120x15
_________________________________________________________________

Fri. Dec. 28/07 - ME BP

Pulldowns: 150x10x3sets
4board: 275x3/315x1/365x1/405x1
DB Press: 65x20/65x14
Laterals: 40x8/60x10
Face Pulls: 3x15
Lying Ext. w/ doubled purple: 3x15
_________________________________________________________________

Sat. Dec. 29/07 - SQ

Pulldowns: 150x10x3sets
Box Squat (13" Box, w/ v-type): 135x2/185x2/225x2/315x1/405x1/495x1/545x1
Cable Abs: 90x10/130x15
_________________________________________________________________

Thurs. Jan. 3/08 - DL

Pulldowns: 150x10x3sets
Sumo Pulls w/125lbs. chains (w/ v-type): 225x2/315x1/365x1/405x1/455x1/505xmiss
Green Band leg Curls: 3x15
Std. Hypers w/ green bands: 3x15
Cable Abs: 100 3x15

[Stumprrp]

strong stuff tommy

[Lones Green]

nice squats and deads dude.

[Sidior]

You are one fantastic puller tom.

[TommyBoy]

strong stuff tommyThanks Stumpy.

nice squats and deads dude.Much appreciated lones.
You are one fantastic puller tom.Thanks bro, I dont' know if I'd say fantastic though.

[TommyBoy]

Fri. Jan. 4/08 - BP

Pulldowns: 150x10x3
CGB w/ doubled monster mini's: 135x3/185x1/225x1/255x1/275xmiss
DB Press: 100x13
Laterals: 40x8/60x8
Face Pulls: 40x10/80x12

[TommyBoy]

Sat. Jan. 5/08 - Assistance

Shrugs: 135x10/225x10/315x10
Pulldowns: 150 3x10
CSR: 135 3x10
Face Pulls Wide: 100 3x10
Front Raises w/ mini: 3x10
Side Raises w/ mini: 3x10
Pullaparts: 3x10
Hammer Curls: 40 3x10

[Detard]

Nice lifting tommy. It's been a while since i've been in here. hope all is good.

[TommyBoy]

Nice lifting tommy. It's been a while since i've been in here. hope all is good.Thanks for dropping by bro. Life was rough for a while: concussion, over-drinking, norwalk virus. Finally back to normal though.

[Detard]

**** man I feel your pain. I had a rough time this latter half of the year but all is good now. Any meets planned for the near future?

[bigmoney]

looks like your back on track in here, kick some ass

[TommyBoy]

**** man I feel your pain. I had a rough time this latter half of the year but all is good now. Any meets planned for the near future?Godd stuff bro. Next meet will most likely be may or june.

looks like your back on track in here, kick some assThanks $$$. Will do.

[TommyBoy]

Mon. Jan. 7/08 - SQ

Rev. Blue Band (w/ inzer champion): 315x3/405x3/495x1/565x1/635x1/705x1
Rev. Blue Band Abs: 2x20

[Lones Green]

nice squats big guy. i'm catching up to you on the weight by the way, im at about 318 right now.

[deeder]

That's heavy ass squat man! Nice effing work!

I take it you're feeling good again?

[RedSpikeyThing]

very nice squatting! Hope you're holding well from the Norwalk virus....that's quite a scare.

[TommyBoy]

nice squats big guy. i'm catching up to you on the weight by the way, im at about 318 right now.Damn, I'm impressed lones. Thanks bro.
That's heavy ass squat man! Nice effing work!

I take it you're feeling good again?Thanks d00d. I'm feeling f'n great.

very nice squatting! Hope you're holding well from the Norwalk virus....that's quite a scare.Thanks bro. Yeah it sure sucked. I'll take the pudding sh**s over norwalk virus any day!

[redFury]

Nice and heavy tommy... very impressive!

Noticed you were using the champion... how's that working out for you? I've been thinking about getting one myself

[TommyBoy]

Nice and heavy tommy... very impressive!

Noticed you were using the champion... how's that working out for you? I've been thinking about getting one myselfThanks red. I'm lovin' the champion suit. It's fantastic for squats and conventional pulls (for sumo pulls, the metal v-type is king). All the new gear out there is very complicated. I like to stick to the basics. Once I find a good pair of briefs, my squat will really take off. Plus, for $42, how can you go wrong?

[Sidior]

700+ is always awesome. Yay for feeling good again.

[Lones Green]

Thanks red. I'm lovin' the champion suit. It's fantastic for squats and conventional pulls (for sumo pulls, the metal v-type is king). All the new gear out there is very complicated. I like to stick to the basics. Once I find a good pair of briefs, my squat will really take off. Plus, for $42, how can you go wrong?

tommy, you should try the king dl suit. i want one real bad.

[POWERLIFTER87]

I don't really know what reverse blue band is, but 705 is a big squat.

[TommyBoy]

700+ is always awesome. Yay for feeling good again.Thanks bro.
tommy, you should try the king dl suit. i want one real bad.If I had the $$$, believe me, I'd be wearing one right now.
I don't really know what reverse blue band is, but 705 is a big squat.Thanks a lot.

FYI- reverse band is when you choke a band from the top of the power rack and loop the bands around the sleeve of the bar.

[TommyBoy]

Tue. Jan. 8/08 - Assistance

DB Rows: 60x10/80x8/100x20
Rope Pulldowns: 100x10/150x15
Vbar Pushdowns: 80x20/140x18
EZ Bar Curls: 70x8/120x15

[Lones Green]

nice rows man.

[POWERLIFTER87]

FYI- reverse band is when you choke a band from the top of the power rack and loop the bands around the sleeve of the bar.

So, that makes the bottom easier if I understand it right, and the top is whatever weight you have on the bar?

[90kg_pwrlftr]

I guess that make reverse bands similar in concept to chains? I've never tried reverse bands before.

[TommyBoy]

nice rows man.Thanks d00d.
So, that makes the bottom easier if I understand it right, and the top is whatever weight you have on the bar?
I guess that make reverse bands similar in concept to chains? I've never tried reverse bands before.
I wouldn't say it makes any part of the lift easy, but it does aid in taking some of the load on the way down, which enables me to overload the bar and handle heavier weights. Rev. band allows you to build speed on the concentric portion. Chains are a different feeling completely. I'd say try both.

[TommyBoy]

Thurs. Jan. 10/08 - DL

3pin Rack Pulls w/125lbs of chains (Raw): 135x3/225x2/315x1/405x1/495x1/565x1/600x1
Pullthroughs: 90x10/130x10
Rev. Band Abs: Blues 2x20

[deeder]

Nice pulls Tommy! When's the next competition?

[RedSpikeyThing]

keeping it heavy as always, good stuff Tommy

[HeavyBomber]

Mon. Jan. 7/08 - SQ

Rev. Blue Band (w/ inzer champion): 315x3/405x3/495x1/565x1/635x1/705x1
Rev. Blue Band Abs: 2x20

Crap dude! Nice!

[HeavyBomber]

Thurs. Jan. 10/08 - DL

3pin Rack Pulls w/125lbs of chains (Raw): 135x3/225x2/315x1/405x1/495x1/565x1/600x1
Pullthroughs: 90x10/130x10
Rev. Band Abs: Blues 2x20

DAMN!

[TommyBoy]

Nice pulls Tommy! When's the next competition?Thanks deeds. No idea on the next comp. Possibly June.

keeping it heavy as always, good stuff TommyThanks bro. Heavy is the only way to go.
Crap dude! Nice!Thank you.

DAMN!Thanks you thank you.

[redFury]

Sick Chain work man...

[Sidior]

I want some chains. Nasty pulls!

[TommyBoy]

Sick Chain work man...Thanks man.
I want some chains. Nasty pulls!Thanks dude. Chains are fun.

[TommyBoy]

Sat. Jan. 12/08 - BP

Pulldowns: 160 3x10
Floor Press: 285x1/315x1/350x1/380x miss
DB Press w/ mini: 60x20/60x14/60x7
Pullaparts w/ mini: 3x10

[Chris Rodgers]

Sup hoss? Nice lifting in here. Band and chains FTW!

[TommyBoy]

Sup hoss? Nice lifting in here. Band and chains FTW!Thanks a lot bro. I agree.

[TommyBoy]

Mon. Jan. 14/08 - SQ

Pulldowns: 160 3x10
Olympic Squat (raw): 135x5/185x3/225x3/275x6
Leg Ext: Stack 3x10
Pullthroughs: 80x8/130x11
Cable Abs: 90x10/140x15

[Lones Green]

nice squats. my quads would be toast tomorrow.

[deeder]

Olympic Squats suck man... High bar... Yuck!

Nice work!

[Sidior]

More oly squats eh, I stay away from them lol. Even though they were oly 275x6 seems a little light for you, taking it easy?

[redFury]

Nice Raw oly squatting man... always great to switch it up!

[TommyBoy]

nice squats. my quads would be toast tomorrow.I'm hurting already bro.
Olympic Squats suck man... High bar... Yuck!

Nice work!Yeah I hate them too. But their very beneficial.
More oly squats eh, I stay away from them lol. Even though they were oly 275x6 seems a little light for you, taking it easy?They were tougher than they look. I'm in need of more quad work, so I decided to toss em in the rotation. Also, I wanted 10, but my shoulder started some mad cramping on number 6.
Nice Raw oly squatting man... always great to switch it up!Thanks bro. I hate them, but I love them.

[TommyBoy]

Tue. Jan. 15/08 - Assistance

Rope Pulldowns: 80x10/120x10/120x10/120x10
CSR: 135x10/135x10/135x10
BB Rows: 225x10/225x10/225x10
Front Raises: 45x10/45x10/45x10
Machine Laterals: 90x10/90x10/90x10
Face Pulls: 60x10/60x10/60x10
DB Shrugs: 110x10/110x10/110x10

[deeder]

Solid accessory stuff big guy.

[Lones Green]

uh oh! i see some volume!!!

[TommyBoy]

Don't worry man. I'm gonna keep it old school. I barely broke a sweat during this session.

[TommyBoy]

Thurs. Jan. 17/08 - DL

Sumo Pulls w/ dbl mmb (v-type): 225x1/315x1/365x1/405x1/475x1
Std. Back Ext: 2mmb x 10/2mmb+2purple x 12
Pullthroughs: 80x8/130x9
Cable Abs: 90x10/140x12

[bigmoney]

Nice deads tommy. what does the standing back extension look like?

[TommyBoy]

Nice deads tommy. what does the standing back extension look like?Basically we hook the bands on the handles of the leg press, then I put the other end of the bands over my shoulders (kinda like suspenders) then take a few steps back and give 'er.

[Stumprrp]

nice work tom on the DL workout and the assistance day.

[TommyBoy]

Thanks bro.

[TommyBoy]

Fri. Jan. 18/08 - ME BP

Bench w/green and purple bands (Rage X): 225x3/275x3/315x3/350x1
JM Press: 185x5/225x5/250x5
Pushdowns: 100x10/120x10/140x10
Cable Abs: 100x10/120x10

[Stumprrp]

sweet man thats alot of tension

[TommyBoy]

sweet man thats alot of tensionYep.

[Sidior]

Strong benching!

[TommyBoy]

Strong benching!Thanks bro.

[TommyBoy]

Sat. Jan. 19/08 - Assistance

CSR: 45x10/90x5/135x3/180x3/225x3/270x3/300x3
Pulldowns: 120x10/160x10/200x10/240x10
1Arm Cable Front Raise: 40x8/50x8/60x8
1Arm DB Laterals: 45x8/55x8/65x8
Face Pulls: 50x10/70x10/90x10
Machine Shrugs: Stack x 10/Stack x 10/Stack x 10
Hammer Curls: 40x6/60x6/80x6

[Stumprrp]

ouch....

[Coke]

Nice numbers everywhere, props on the efforts man.

[TommyBoy]

ouch....uh huh.
Nice numbers everywhere, props on the efforts man.Thanks a lot Coke.



Not sure if you guys figured it out, but I'm only gonna be competing in the bench right now. My shoulder doesn't seem to like it when i squat.

[TommyBoy]

Mon. Jan. 21/08 - ME BP

3board: 275x1/315x1/345x1/375x1/405x miss
Kaz Press: 205x5/225x5/250x5
DB Press: 70x15
Vbar Pushdowns: 90x25


Haven't done boards in a long time and on 405 I went up like an inch and knew that my shoulder was gonna give out. So I just let it go down to the boards and got my training partners to grab it. I saved a shoulder injury by doing this. Then my training partner took a weight in his shirt and he was done and I tweaked my shoulder racking the bar. So I'm a little pissed off, but I don't think it's anything too bad.

[Lones Green]

Mon. Jan. 21/08 - ME BP

3board: 275x1/315x1/345x1/375x1/405x miss
Kaz Press: 205x5/225x5/250x5
DB Press: 70x15
Vbar Pushdowns: 90x25


Haven't done boards in a long time and on 405 I went up like an inch and knew that my shoulder was gonna give out. So I just let it go down to the boards and got my training partners to grab it. I saved a shoulder injury by doing this. Then my training partner took a weight in his shirt and he was done and I tweaked my shoulder racking the bar. So I'm a little pissed off, but I don't think it's anything too bad.

nice work big man. good job preventing that shoulder injury...sometimes it pays not too push so hard.

[Sidior]

Glad to see you avoided that shoulder injury. ****ing training partners though always causing issues lol.

[RedSpikeyThing]

smart benching tommy

[Stumprrp]

that a way to be smart, im sure u would of wrecked 405

[TommyBoy]

nice work big man. good job preventing that shoulder injury...sometimes it pays not too push so hard.Thanks d00d.
Glad to see you avoided that shoulder injury. ****ing training partners though always causing issues lol.Yeah I put up with a lot of s***!
smart benching tommyThanks Spikey.
that a way to be smart, im sure u would of wrecked 405Thanks bro. Next time I'll nail it.

[TommyBoy]

Tue. Jan. 22/08 - Assistance

DB Rows: 60x10/80x10/110x15
Pulldowns: 150x10/250x10
Pushdowns: 90x20/130x20
EZ Bar Curls: 90x8/140x8

[Lones Green]

nice rows!

[TommyBoy]

Thanks d00d.

[redFury]

nice rows!

+a billion... nice rows

[TommyBoy]

Thanks bro.

[TommyBoy]

Thurs. Jan. 24/08 - DL

Pulldowns: 160x10x3sets
2pin Rack Pulls (w/champion): 225x3/315x1/405x1/495x1/565x1/615x1/655x1
Pullthroughs: 90x10/130x10
Cable Abs: 90x10/130x13
TKE's: purple x 20/purple x 20

[Lones Green]

nice pulls. you having some knee irritation?

[Stumprrp]

good stuff man

[TommyBoy]

nice pulls. you having some knee irritation?Thanks d00d. No knee problems, just trying to build up the quads a bit more.
good stuff manThanks Stump.

[RedSpikeyThing]

nice pulling tommy

[Sidior]

Killer pulls tommy. At least deadlifts aren't hurting the shoulder eh.

[TommyBoy]

nice pulling tommyThanks Spikers.

Killer pulls tommy. At least deadlifts aren't hurting the shoulder eh.Thanks Slim. I am the first person ever, to gain weight and increase my deadlift.


S**tloads of McDonald's food FTW!

[TommyBoy]

Fri. Jan. 25/08 - BP

Pulldowns: 160x10x3sets
Rev. Green Band: 315x3/365x3/405x1/445x1/485x miss
DB Press: 100x13
Chest Press: 100+green band x 23
Machine Laterals: 80x8/120x12
Face Pulls: 50x10/90x12

[deeder]

Nice reverse band work!

[Lones Green]

nice bench work man!

[TommyBoy]

Nice reverse band work!

nice bench work man!Thanks boys.

[Stumprrp]

nice man, greens are strongs right?

[Sidior]

nice man, greens are strongs right?
averages


Nice benching tommy.

[TommyBoy]

nice man, greens are strongs right?

averagesYep, green=average, blue=strong.

Nice benching tommy.Thanks d00d.

[POWERLIFTER87]

Nice bench work. I got a question for you since you use bands alot. I want to get some and I have no idea which ones to get, but I can't afford all of them, only 2 or 3 pairs. Mostly want to use them for benching.

[TommyBoy]

Nice bench work. I got a question for you since you use bands alot. I want to get some and I have no idea which ones to get, but I can't afford all of them, only 2 or 3 pairs. Mostly want to use them for benching.If you want to use them for just bench, I would get 1 pair of mini bands and 1 pair of either monster mini or purple bands. They provide moderate resistance, but you can double the up and create ridiculous resistance. You don't need the greens or blues, those are mainly for squatting.

Here's a link for the bands: http://www.flexcart.com/members/elitefts/default.asp?cid=138

[TommyBoy]

Sat. Jan. 26/08 - Assistance

Pulldowns: 160x10x3sets
Shrugs: 135x10/225x10/365x23
BB Rows: 225x8/315x10
Pushdowns: 90x20/90x20
Hammer Curls (drop set): 90x6-->70x6-->50x6-->30x6

[Lones Green]

good work man.

[RedSpikeyThing]

nasty shrugs and curls man

[POWERLIFTER87]

If you want to use them for just bench, I would get 1 pair of mini bands and 1 pair of either monster mini or purple bands. They provide moderate resistance, but you can double the up and create ridiculous resistance. You don't need the greens or blues, those are mainly for squatting.

Here's a link for the bands: http://www.flexcart.com/members/elitefts/default.asp?cid=138

OK, so you're saying that the mini, monster mini, and purple ones are mostly for benching and the green and blue ones are mostly for squatting. I may want to try it on squat, too, so if I were to get a pair of the minis, purples, and greens, do you think that would be good for both bench and squat then? Also, what do you think is the best way to set it up, like how would you do them normally and how would you double it?

[TommyBoy]

good work man.

nasty shrugs and curls manMuch appreciated boys.

[TommyBoy]

OK, so you're saying that the mini, monster mini, and purple ones are mostly for benching and the green and blue ones are mostly for squatting. I may want to try it on squat, too, so if I were to get a pair of the minis, purples, and greens, do you think that would be good for both bench and squat then? Also, what do you think is the best way to set it up, like how would you do them normally and how would you double it?You got the idea: mini/monstermini for bench (some people use the purple), purple/green/blue for squat.

For benching, just double the bands under the rack at the bottom, and hook both loops of the band around the sleeve of the bar.

For squat, get some heavy dumbells and put them lengthwise against the rack. Put a 45lb plate agaisnt it so it doesn't roll away. Then choke the bands around the handle of the dumbell and the other end, obviously, goes on the sleeve of the bar. To add tension, choke around either a 2x4, hex plate, another dumbell or whatever you can find, as well as the original dumbell. If you aren't super tall, you can double mini bands for the squat--this will add quite a bit of tension.

Hope this helps.

[Lones Green]

also, you can use the purples and greens while squatting and then tension adds up to about as much as a blue.

[Stumprrp]

nice job man, i really like assistance day, pumps you up! literally. always feeling jacked after a set of heavy shrugs lol

[POWERLIFTER87]

You got the idea: mini/monstermini for bench (some people use the purple), purple/green/blue for squat.

For benching, just double the bands under the rack at the bottom, and hook both loops of the band around the sleeve of the bar.

For squat, get some heavy dumbells and put them lengthwise against the rack. Put a 45lb plate agaisnt it so it doesn't roll away. Then choke the bands around the handle of the dumbell and the other end, obviously, goes on the sleeve of the bar. To add tension, choke around either a 2x4, hex plate, another dumbell or whatever you can find, as well as the original dumbell. If you aren't super tall, you can double mini bands for the squat--this will add quite a bit of tension.

Hope this helps.

Alright, I understand what you're saying. Thanks.


also, you can use the purples and greens while squatting and then tension adds up to about as much as a blue.

I'll keep that in mind. Thanks.

[TommyBoy]

also, you can use the purples and greens while squatting and then tension adds up to about as much as a blue.Oh yeah. Hell I've messed around with 2 blues and a purple on each side. The tension literally ate me.
nice job man, i really like assistance day, pumps you up! literally. always feeling jacked after a set of heavy shrugs lolThanks bro. I like it too. I like to just give 'er on assistance days. I've learned over the years that assistance is as important or maybe even more important than the big 3. Then I like to focus on 1 main lift on my sq, dl, and bp days. The last thing I wanna do is a billion sets.

Alright, I understand what you're saying. Thanks.Any time PL. Always glad to help out a powerlifter.

[Stumprrp]

deffinatly man, i usually do 2 big moves on squat/dl and max them out, with just abs and some other stuff after that, same for bench, but usually just boards and shirt work, assistance day is mostly for bench for me.

[TommyBoy]

Mon. Jan. 28/08 - ME SQ/DL

Chain Suspended GM's (V-type): 135x3/225x3/275x3/315x3/365x3/405x3/455x3/500x2
Leg Curls w/ green: 3x12
Pullthroughs: 100 3x10
Cable Abs: 100 3x10

[Stumprrp]

sweet job man im thinking of GMs on squat day too.

[Sidior]

Your GMs always blow my mind. Great power!

[TommyBoy]

sweet job man im thinking of GMs on squat day too.Thanks Stump. DO it.
Your GMs always blow my mind. Great power!Thanks Sid. Still too light.

[deeder]

Sick GMs man! I saw a pretty big GM at the meet I was at this weekend.... Ugliest squat ever but I think it was about 550lbs. Not bad considering...

Anyway, nice work lately big guy!

[TommyBoy]

Sick GMs man! I saw a pretty big GM at the meet I was at this weekend.... Ugliest squat ever but I think it was about 550lbs. Not bad considering...

Anyway, nice work lately big guy!Thanks d00der.

[Lones Green]

nice lifting. ive never tried gm's with a suit before.

[TommyBoy]

nice lifting. ive never tried gm's with a suit before.Then I think you should try it.

[TommyBoy]

Tue. Jan. 29/08 - Assistance

CSR: 90x10/135x8/205x6
Rope Pulldowns: 100x10/160x9
Pushdowns: 80x20/150x12
EZ Bar Curls: 70x8/drop set: 130x5-->110x5-->90x5-->70x5

[Stumprrp]

ace job on the assistance work.

im doing concentric cambered GMs tomorrow, WOOT!

[TommyBoy]

Thurs. Jan. 31/08 - DL

Pulldowns: 160x10x3sets
Rev. Band Pulls (w/champion): 225x1/315x1/405x1/495x1/565x1/615x1/655xsuperduper close miss
Leg Curls: blue 3x12
Pullthroughs: blue 3x12
Cable Abs: 150 3x10

[Lones Green]

nice pulls man.

[Coke]

Get outta town with some of these numbers man, lol.

[RedSpikeyThing]

nice pulling tommy, you'll get it next time

[TommyBoy]

nice pulls man.Thanks fellow fatty.

Get outta town with some of these numbers man, lol.Thanks Coke. I know, the numbers need to be higher.

nice pulling tommy, you'll get it next timeThanks Spikey, for sure.

[TommyBoy]

Fri. Feb. 1/08 - ME BP

Pulldowns: 160x10x3sets
Inzer DD: 315x3/365x3/405x1/455x1/500x1 ***1" from touching
5board: 315x5/350x5/375x5
Pushdowns w/ purple: 100 total reps

[POWERLIFTER87]

Strong benching and board work.

[TommyBoy]

Thanks PL.

[Stumprrp]

hell yeah 500 man!!

[TommyBoy]

hell yeah 500 man!!Yep.

[TommyBoy]

Sat. Feb. 2/08 - Assistance

Shrugs: 135x10/225x8/315x8/500x10
BB Rows: 225x8/365x10
Machine Laterals: 80x10/140x13
Hammer Curls: 60x5/100x5

[Lones Green]

damn man nice benching. whens your next meet?

[TommyBoy]

damn man nice benching. whens your next meet?Dunno man. Gotta find a federation first.

[Stumprrp]

wow killed the assistance work

[TommyBoy]

wow killed the assistance workYeah pretty much. Lotta rage flowing through this land-mammal right now...

[Sidior]

Killer benching! Do you think you need more practice to touch 500, or just more weight :D?

[Lones Green]

500! light weight babaaaaay!

[TommyBoy]

Killer benching! Do you think you need more practice to touch 500, or just more weight :D?It was only my 2nd time ever in Denim. So it'll come eventually. I blew it up like it was ice cream.

500! light weight babaaaaay!YEAH BUDDAAAAAYYYYYYY!!!!!!!

[TommyBoy]

Mon. Feb. 4/08 - SQ

Pulldowns: 160x10x3sets
Box Squat w/2 doubled mini's (parallel box, with hardcore straps down and v-type straps up: 135x2/225x2/275x2/315x2/405x1/455x1/500x1
Leg Curls: Blue 3x15
Cable Abs: 150 3x10

[Lones Green]

nice squatting d00d

[TommyBoy]

Thanks Big man.

[TommyBoy]

Tue. Feb. 5/08 - Assistance

Pulldowns: 170x10x3sets
DB Rows: 60x10/80x8/130x10
Rev. Grip Pulldowns: 140x10/250x12
Face Pulls: 70x10/120x11
Pushdowns: 100x20/160x15
EZ Bar Curls: 80x8/150x8

[Stumprrp]

nice squat bro!

[TommyBoy]

Thanks Stump.

[TommyBoy]

Thurs. Feb. 7/08 - DL

Pulldowns: 170x10x3sets
1pin Pulls (w/champion): 225x1/315x1/405x1/495x1/565x1/615x1
Pullthroughs: 80x10/130x10
Cable Abs: 80x10/130x12

[Lones Green]

you've been killing the pulls lately guy. what are you weighing right now?

[Stumprrp]

sweet pull man

[RedSpikeyThing]

nice pulling tommy! Any chance you can get that off the ground?

[North]

Nice pulling dude. You must love the pulldowns huh?:hello:

[TommyBoy]

you've been killing the pulls lately guy. what are you weighing right now?Thanks bro. Currently 340. Trying to maybe get down to 308 by summer....maybe...I dunno....I don't really care...SHW 4 life baby!!!
sweet pull manThanks d00d.
nice pulling tommy! Any chance you can get that off the ground?Yes I'm quite sure I could get that off the ground.
Nice pulling dude. You must love the pulldowns huh?:hello:Thanks North. Pulldowns basically act as a warm-up, and strengthen all 3 lifts.

[Sidior]

Ace pulling from the pins. What is your best pull to date? You must be good for 600+ by now.

[RedSpikeyThing]

Yes I'm quite sure I could get that off the ground.

nice! What's your DL at?

[TommyBoy]

Ace pulling from the pins. What is your best pull to date? You must be good for 600+ by now.
nice! What's your DL at?You guys are gonna have to wait until my next meet. I do not do any normal full range pulling in training. I save that for competition.

[TommyBoy]

Fri. Feb. 8/08 - BP

Pulldowns: 170x10x3sets
3board w/purples: 225x1/250x1/275x1/300x1/325x1/350x1/375x1
DB Press: 65x12/90x12
Lying Ext: purple x 10/ purple+mini x 8

[Stumprrp]

damn nice man!

[Lones Green]

nice workout man. as i was reading the benching with purples, i knocked a metrx all over the keyboard. i just bought a new box, and this was my first one out of it. this could have a bit to do with me knocking it over with my fat hands, but i like to think it was because of your benching.

[nhlfan]

pressing is looking strong tommy, keep it up

[TommyBoy]

damn nice man!Thanks Stump.

nice workout man. as i was reading the benching with purples, i knocked a metrx all over the keyboard. i just bought a new box, and this was my first one out of it. this could have a bit to do with me knocking it over with my fat hands, but i like to think it was because of your benching.LMFAO!!!! Good stuff lones. Thanks for the props.

pressing is looking strong tommy, keep it upThanks bro.

[TommyBoy]

Sat. Feb. 9/08 - Assistance

Pulldowns: 170x10x3sets
Shrugs: 225x10/315x8/545x6 **rib was bothering me, so I cut it short.
BB Rows: 225x8/315x15
Machine Laterals: 100x8/150x13
Hammer Curls: 60x5/110x5

[TommyBoy]

Mon. Feb. 11/08 - DE BP

Speed w/35lb hex plate on mini: 185x3x3sets/205x3x3sets
Lying Ext. w/hex plates: 35x10x3sets
Laterals: 60x10x3sets
Face Pulls: 70x12x3sets
Pulldowns: 180x10x3sets
Hammer Curls: 60x5x3sets

[Lones Green]

nice job switching it up on bench.

[TommyBoy]

nice job switching it up on bench.Thanks bro.




FYI, I'm gonna be stepping things up a notch....I just got some super gangsta gear. Tomorrow I test my first piece of gear.....



:ninja:

[Chris Rodgers]

Thanks bro.




FYI, I'm gonna be stepping things up a notch....I just got some super gangsta gear. Tomorrow I test my first piece of gear.....



:ninja:

YES!! :evillaugh:

[Sidior]

:D Gangsta gear ftw!

[TommyBoy]

YES!! :evillaugh:
:D Gangsta gear ftw!Oh hellllll yeah!! No more of this IPF bull****!!!


:ninja: :ninja: :ninja: :ninja: :ninja: :ninja: :ninja: :ninja: :ninja: :ninja: :ninja::ninja: :ninja: :ninja:

[Stumprrp]

sweet job man

[TommyBoy]

Tue. Feb. 12/08 - SQ

Pulldowns: 170x10x3sets
Reverse Blue Band Squat:
135x5
225x5
315x3
405x3
add Metal Ace Pro Squatter:ninja:
495x1
585x1
675x1
745x1
800x1

Cable Abs: 80x10/130x10


All I can say, is that this is the strongest suit known to man! It could easily stop a bullet. I got a 58, which is meant for a 308. I had plans to cut down to 308 for summertime; however, I crammed myself into this at 339 bodyweight. Obviously I didn't use any briefs with this, as it was a test drive. Each set went lower and lower, and the 800 was dead parallel! And for the record, I walked out every set....god I need a monolift!! I'm spent.

Then I went to McD's and diversified my meat portfolio with 5 bacon cheeseburgers:burger:

:ninja: Gangsta gear makes the world go round!:ninja:

I try my other new suit on friday!:evillaugh:

[elitepler]

nice squat brother, especially walked out. My chiro would love you, LOL. 5 bacon cheeseburgers to cut weight, Hmmm, I'll have to try that.

[Lones Green]

god, 800 is awesome dude. that ace squatter is BADASS. i got finally got the viking briefs in the right size, i see what you meant by them being cut short. if worst comes to worst i can just use them under my v-type, then under my pro squatter when i get one. :ninja:

[Lones Green]

ps, the 5 bacon cheeseburgers is even better.

[TommyBoy]

nice squat brother, especially walked out. My chiro would love you, LOL. 5 bacon cheeseburgers to cut weight, Hmmm, I'll have to try that.Thanks bro. Yeah I keep my chiro in business. He says I'm so easy to adjust; he just puts his feet against the wall, lays into me and *snap* I'm good to go.

And don't worry, I wanna be 308 by summertime.....it's still cold out, I need my fat to keep me warm.

god, 800 is awesome dude. that ace squatter is BADASS. i got finally got the viking briefs in the right size, i see what you meant by them being cut short. if worst comes to worst i can just use them under my v-type, then under my pro squatter when i get one. :ninja:Thanks bro. I'm gonna get my girlfriend to sew some extra fabric to the top of my briefs. My damn ass gets in the way of it. But I still love the briefs. I've used them under my v-type and it worked great.

ps, the 5 bacon cheeseburgers is even better.Yes it is. Sodium FTW!

[borracho]

Then I went to McD's and diversified my meat portfolio with 5 bacon cheeseburgers:burger:



:drooling:

[Chris Rodgers]

Sick squatting! I'm convinced that the Ace suit is the most gangsta suit on Earth! :evillaugh:

[RedSpikeyThing]

awesome squatting Tommy! That thing must have been TIGHT

[TommyBoy]

:drooling:You said it man!

Sick squatting!Thanks bro.

I'm convinced that the Ace suit is the most gangsta suit on Earth! :evillaugh:Agreed!:evillaugh:

awesome squatting Tommy! That thing must have been TIGHTd00d, it was tighter than a catholic virgin on prom night!

[Detard]

d00d, it was tighter than a catholic virgin on prom night!

Quote of the year.

[redFury]

Holy Crap... walking out 800??? You've got balls of steel....

[Stumprrp]

sweet job man

[deeder]

Damn Tommy! Nice 'effing squat! I guess we've lost another to the multi-ply world :(

[TommyBoy]

Quote of the year.Thank you.

Holy Crap... walking out 800??? You've got balls of steel....I think so....they weigh a lot.

sweet job manThanks tiny.

Damn Tommy! Nice 'effing squat! I guess we've lost another to the multi-ply world :(Thanks d00d. Yep Gangsta 4 Life.

[Sidior]

Squatting 800 is nuts, walking it out even crazier! How do you manage to set you feet wide with that much weight on your back?

[TommyBoy]

Squatting 800 is nuts, walking it out even crazier! How do you manage to set you feet wide with that much weight on your back?Mind over matter my friend. I took a big pull of ammonia and then just did it. I didn't analyze anything, and I didn't think at all.....just get set and dunk that motherf****r!!!

My training partner has the near by parametics on speed dial. He had his thumb on the send button as I was walking it out. They kept on saying "are you sure you wanna do this?" My reply was "I'll f'n get crushed and die if I have to.....it's the only way I'll learn."

[Lones Green]

Mind over matter my friend. I took a big pull of ammonia and then just did it. I didn't analyze anything, and I didn't think at all.....just get set and dunk that motherf****r!!!

My training partner has the near by parametics on speed dial. He had his thumb on the send button as I was walking it out. They kept on saying "are you sure you wanna do this?" My reply was "I'll f'n get crushed and die if I have to.....it's the only way I'll learn."

bad. ass.

[Franco]

I'm sure it's in here somewhere, but what fed do you compete in?

[TommyBoy]

bad. ass.:ninja:

I'm sure it's in here somewhere, but what fed do you compete in?Anywhere gangsta.

[TommyBoy]

Thur. Feb. 14/08 - BP

Pulldowns: 170x10x3sets
Rev. Green Band: 275x3/315x3/365x3/405x3
Rev. Green Band 6board: 315x6/365x6/405x6
Hex Ext: 35x12/35x12
Pushdowns: 90x20/90x20

[Sidior]

Mind over matter my friend. I took a big pull of ammonia and then just did it. I didn't analyze anything, and I didn't think at all.....just get set and dunk that motherf****r!!!

My training partner has the near by parametics on speed dial. He had his thumb on the send button as I was walking it out. They kept on saying "are you sure you wanna do this?" My reply was "I'll f'n get crushed and die if I have to.....it's the only way I'll learn."

You sir are a god.



Nice RBD as well!

[nhlfan]

congrats on 800 tommy, thats a nice number

[Stumprrp]

solid work bro, any reason why you start with pulldowns? get your back warm?

[TommyBoy]

You sir are a god.I wish I could argue with this.
congrats on 800 tommy, thats a nice numberThanks bro. 1000 is a nicer number though.
solid work bro, any reason why you start with pulldowns? get your back warm?Thanks bro. The pulldowns serve many purposes; one of the reasons being that they warm me up.

[TommyBoy]

Sat. Feb. 16/08 - Assistance

Pulldowns: 170x10x3sets
BB Rows: 135x10/225x8/350x10
DB Shrugs: 100x20/120x20
Vbar Pushdowns: 100x25/100x25
Hammer Curls: 50x5/drop set: 90x5-->70x5-->50x5-->30x5

[redFury]

800? Wow... you're a strong sob

[TommyBoy]

800? Wow... you're a strong sobThanks d00d.

[POWERLIFTER87]

All these people were replying saying 800, and I was wondering what you lifted 800 in. Then I noticed on the other page that you squatted 800. That's awesome, especially since you walked it out, too. Even walking out high-500s sucks.

[TommyBoy]

All these people were replying saying 800, and I was wondering what you lifted 800 in. Then I noticed on the other page that you squatted 800. That's awesome, especially since you walked it out, too. Even walking out high-500s sucks.Thanks PL. Walking out 135 sucks!

[TommyBoy]

Mon. Feb. 18/08 - SQ

Pulldowns: 170x10x3sets
OL Squats: 135x5/205x5/275x5/350x10
Leg Curls: purple x 20/ blue x 15
Cable Abs: 90x10/130x16

[Bako Lifter]

You squatted 800? That's sick dude.

[Coke]

Awesome numbers everywhere in here!!

[Stumprrp]

nice Olympic squats man

[RedSpikeyThing]

nice olympic squats! 350 for 10 is strong

[Lones Green]

yeah, if i had 350 on the bar for oly squats i'd probably cry, then eat a little debbie cake. then move onto tricep kickbacks.

[TommyBoy]

You squatted 800? That's sick dude.Thanks Bako.
Awesome numbers everywhere in here!!Much appreciated Coke.
nice Olympic squats manThanks Stumpy.
nice olympic squats! 350 for 10 is strongThanks Spikey.
yeah, if i had 350 on the bar for oly squats i'd probably cry, then eat a little debbie cake. then move onto tricep kickbacks.LOL! Yeah they're pretty rough.

[TommyBoy]

Thurs. Feb. 21/08 - DL

Pulldowns: 170x10x3sets
Std. Hypers: purples x 8/ purples+monster minis x 8
Pullthroughs: purple x 8/ 2 purples x 10
Cable Abs: 80x10/120x15


I tried out my ne Metal King Pro Sumo Deadlifter today, and I do not like the suit. For some reason there is 2ply on the back of the suit, and 1ply on the front....not very useful. It doesn't allow me to use my stretch reflex. I honestly don't see the point in the 2ply back. I'm surprisingly disappointed in this suit. My v-type is way better. I'll stick to the v-type for sumo from now on.

[Lones Green]

wow! you're the first person i've heard say they don't like that suit. i might want to buy that off you in awhile. after i mess around with the viking briefs.

[Bako Lifter]

I love how much my vtype supports me when I pull, it's an awesome suit.

[TommyBoy]

wow! you're the first person i've heard say they don't like that suit. i might want to buy that off you in awhile. after i mess around with the viking briefs.Sure bro, just let me know.

I love how much my vtype supports me when I pull, it's an awesome suit.Yeah the v-type is one of the best single ply suits I've ever used.

[TommyBoy]

Fri. Feb. 22/08 - BP

DB Press: 75x10/120x8
Machine Laterals: 100x20/100x20
Face Pulls: 70x20/70x20

[Franco]

Thurs. Feb. 21/08 - DL

Pulldowns: 170x10x3sets
Std. Hypers: purples x 8/ purples+monster minis x 8
Pullthroughs: purple x 8/ 2 purples x 10
Cable Abs: 80x10/120x15


I tried out my ne Metal King Pro Sumo Deadlifter today, and I do not like the suit. For some reason there is 2ply on the back of the suit, and 1ply on the front....not very useful. It doesn't allow me to use my stretch reflex. I honestly don't see the point in the 2ply back. I'm surprisingly disappointed in this suit. My v-type is way better. I'll stick to the v-type for sumo from now on.


That's a shame to hear. Especially after so many people have been raving about the suit?

Are you sure you won't feel slightly different if you give it a chance to break in a bit more?

I do agree with you about the V-type, it is a great single ply suit.

[TommyBoy]

Thurs. Feb. 28/08 - DL

3pin Pulls (w/ hardcore): 225x3/315x1/405x1/495x1/585x1/675x1
Pullthroughs: 80x10/120x10
Cable Abs: 80x10/120x10

[Lones Green]

nice pulls. its been awhile man!

[TommyBoy]

nice pulls. its been awhile man!Thanks bro. Yeah I did light assistance on monday, and took tuesday off. Nothing notable worth recording.

[TommyBoy]

Mar. 1/08 - BP

Raw Bench: 135x5/185x3/225x2/275x1/315x5
Chins: BWx5/BWx10
Pushdowns: 90x20/130x20
Hammer Curls: 60x5/90x5

[TommyBoy]

Mon. Mar. 3/08 - SQ

OL Squats: 135x5/205x3/275x3/350x8
Leg Curls: green x 15/ blue x 20
Cable Abs: 90x10/120x20

[Coke]

Doing great as usual man.

[TommyBoy]

Doing great as usual man.Thanks Coke. I appreciate it.

[TommyBoy]

Tue. Mar. 4/08 - Assistance

DB Rows: 60x10/80x8/110x15
Pulldowns: 170x10/250x8
Pushdowns: 90x20/140x20
EZ Bar Curls: 90x8/140x8

[Sidior]

315 for reps is great raw pressing! Nice oly squats as well big man.

[TommyBoy]

315 for reps is great raw pressing! Nice oly squats as well big man.Thanks d00d.

[nhlfan]

thought you'd enjoy this tommy

http://groceryeats.com/2008/02/28/big-macchicken/

[TommyBoy]

LMFAO!!

You just made my day bro!

[nhlfan]

haha good to hear

[TommyBoy]

Sat. Mar. 8/08 - BP

Rev. Blue Band: 135x5/185x3/225x2/275x1/315x3/365x1/405x1/455x1/500x1/315x10
Chins: BWx5/BWx12
Vbar Pushdowns: 100x20/100x20
Hammer Curls: 50x5/100x5

[POWERLIFTER87]

Strong benching. I'm still very impressed with your chins.

[powerrack]

Whoa, where have I been! I never even realized you still posted here.

Keep on GFH'n

[TommyBoy]

Strong benching. I'm still very impressed with your chins.Thanks PL. Yeah I love doing chins, although they've been beating up my shoulder quite a bit lately.

Whoa, where have I been! I never even realized you still posted here.

Keep on GFH'nWhat's up dawg? Glad to see you back on here. Yeah I don't have much time to post, but I train and maintain my log in here. You should start posting your training too.

GFH or die.

[TommyBoy]

Tue. Mar. 11/08 - Assistance

DB Rows: 60x10/85x8/140x12
Chins: BWx5/BWx10
Vbar Pushdowns: 110x20
Concentration Curls: 45x15


My grip gave out @ 12. I gotta start using straps. No more chins for me; they bother my shoulder too much.

[RedSpikeyThing]

strong rows Tommy, 140 for that many reps takes an iron grip