PDA

View Full Version : Buffman Powerlifting Journal



Buffman
06-07-2007, 04:03 AM
:strong: :strong:

Welcome to Buffman's Strength & Power Journal
I will be posting weekly workouts, usually 2 a week with additional videos.
So please come on in and enjoy the fun and as always there is
MORE TO COME! :eek:

Buffman
06-07-2007, 04:22 AM
Here is my first journal entry
6-5 07 Bench Press, gaining MOMENTUM!!!!!
Current mood: Ready to rock!!!!



Early Tuesday morning is Bench Press mania time and tonight was no different. I felt some left over stiffness from my most recent Biceps workout. I was a having some stiffness in my forearms, but none the less, I must persevere. I have a date with Destiny in March 2008 and even maybe an even larger date before then. The afore mentioned even larger date is out of my hands so time will tell, may Providence shine.

With all that said let's move into the lifting...........



Bench Press

15 lb shoulder rotations

135x10

225x10

315x8

405x3, much better than last week

430x1 missed 2nd rep, a little more rest and it is mine.

430xmiss, I tried again and it was abysmal!

420x3 reps(1 rep every 30 seconds) this was a great set, Praise Adonai!(the video of this set is below)

375x4

Long Pause reps

335x6, nice and tough set!(see video below)

335x5

25 lb chest flyes on stability ball

12 reps

Tricep Pushdowns

monster band + 40, 50,60,70

5 reps each set and



STRETCH!!!!!!!!!!!!!!!!!!

The heaviest sets in this workout were simply needing some extra rest, as proven by the great recovery on the 420, 375, and 335 sets. When this usually happens it means I have some big PRs just around the corner. I am anticipating some very postive and aggressive workouts soon. May the nuumbers soar, until then there is More to Come!!!!

Here is the video of the 420 x 3 reps with 30 seconds rest each and the 335 x6 long pause reps. I am very pleased with these sets.

420 x 3 reps(1 every 30 seconds)
BCgJHXnJ01I

335 x 6 long pause reps
NI0AdCY1M7M

My PR Bench Press of 523 lbs
1kZqkpD3gaY

Buffman
06-07-2007, 04:27 AM
:newbie: Moderators please if you need to delete this thread. I started my journal on another thread. Thank You!:bash:

WillKuenzel
06-07-2007, 04:35 AM
I just merged the threads for you. Nice videos and nice lifting. Glad to have you on the board!

Buffman
06-07-2007, 12:12 PM
Thank you for the nice commment and for fixing the problem.

POWERLIFTER87
06-07-2007, 11:16 PM
523 is an awesome bench. Nice work.

Buffman
06-08-2007, 12:57 AM
Thanks Powerlifter87!
:clap: :nod:

Buffman
06-08-2007, 01:03 AM
This post is a day late. So go back in time with me and enjoy Deadlifting, return of the Deads!


Last night was Deadlift night! I was pretty excited and pumped to finally get back to Deadlifting. As I write this blog it has been 23 hours since I Deadlifted and this workout you are about to read did the job, I AM SORE! I had some powerful intesity and strong pulling. Especially considering this is the first Deadlift I have done since I competed on March 24th of this year. So let's read about the Return of the DEADS!!!!!!!!!!



Deadlifting

135x5

225x5

315x5

405x4

495 x 2 solid!! Very good reps and felt great for taking off more than 2 months from pulling.

545 x 1, good lift, but I could tell I had not pulled in a while. This is the first lift on the video below!

560 x miss, although I did not get close to this, I could feel this going with a few more training sessions.

505 x 3, very solid and I definitely had at least 1 more rep here, but I decided to save it. This is the other set on the video below!

435 x 3, 4 - I did these 2 sets with 1 minute of rest and really focused on exploding and great form!

1 Leg Step Ups on a box with 30,40,50 lbs each hand. 5 reps with each leg on each set.

Ab Crunches 3 sets of 12 reps

Stairclimber 10 minutes

1 mile on Bike and..............



STRETCH!!!!!!!!!!



This was a great start back into deadlifting. I am very very pleased with this workout. I don't believe I have pulled 545 in training in several years. It sure looks like all that deep Squatting is starting to pay off. I am now going to begin alternating Squats and Deadlift workouts every other week. As always there is More to Come!



here is the video of 545 x 1 rep and 505 x 3 reps


EluG2R2ZfMY

Lones Green
06-08-2007, 01:30 AM
awesome numbers in here bro. good to see another powerlifter from the south!!!! i like the vids! looking forward to stopping back by and see how things are going.

Buffman
06-08-2007, 03:36 AM
Thanks lonesXedge.
I have been coming and just reading for a while, so I decided to to register and add my workouts.
Just keeping it real(hopefully real heavy) in the South!:strong: :nod:

Buffman
06-12-2007, 11:38 PM
Current mood: Getting READY! :strong:

Early Tuesday morning was another night of the Worlds Greatest Lift, the BENCH PRESS!!!!!

I was unsure exactly what reps and weights I was going to be using. I had thought about it quite a bit, but just couldn't come to a decisive conclusion. In spite of my lack of focus I hit the gym, the garage gym that is. I love lifting in my garage. The ability to train at the pace I want , listen to the music of choice, and no weirdo coming up telling me, "man you will hurt yourself lifting that much weight." So with my rant aside here is tonights Bench Press workout titled, the Road to Pro Powersports!

Bench Press:thumbup:

15 lb shoulder rotations

135x10

225x10

315x8

405x3, good reps

440x1, this was a Strong rep(on video rep)

450x miss at the very top. This weight is there, I just need to do some heavy lockout work.

425x3 (1 rep every 30 seconds), these were great. I was a little anxious trying this weight for the 3 reps, but it was great. Praise Adonai! (also on video reps)

Lockouts

425x1

455x1, really felt easy

505x1

520x1, this is a 2007 PR. Very pleased with this rep:clap:

495x2

Long Pause reps

335x5

335x5



25 lb chest flyes

12 reps on a stability ball

Tricep pushdowns

monster mini band + 40,50,60,70

5 reps each weight

and STRETCH!!!!!!!!!!!!!

This was a Great workout that really keeps the momentum building each week towards the showdown in OK City in March 2008!

As always there will be MORE to COME!!!!!!:fart:

Shalom!



Here is the video of the 440x1 and 425x3(1 rep every 30 seconds) ENJOY!!!!!!!

FQG4XesFMK8

Buffman
06-14-2007, 02:45 AM
Current mood: THRILLED!!!!!!!!!!!

I Squat Raw, wearing Knee Sleeves and no belt



Wednesday was Squat night. And ohh what a night it was. I had a goal in mind to break a few PR's(Personal Records). I was gonna give it my best and see what happened. So without further delay..........LET'S SQUAT!



Squats

50 lb barx10

140x10

230x10

320x8, these were easy, which left me believing PR's were in the air and all I had to do was GO DEEP, Baby!

410x3

450x3, Praise God! This was a PR triple. I had been wanting a shot at this for a while and it went great!!!!!!!

410x6, PR, PR, PR. This was a PR with 410. I nailed 6 reps, besting my old PR of 5 reps. Very pleased and thrilled!

380x5

Calf Raises, 3 set of 12 reps-supersetted with bodyweight reps

80 lb dumbells each hand

AB Crunches

3 sets of 12 reps

Stairclimber

13 minutes

1 mile on Bike and

STRETCH!!!!!!!!

This was a Hall of Fame workout. Just gotta Praise the Lord for this workout. By hitting the 450x3 I am moving ever closer to my RAW & DEEP Squat of 500 lbs. Soon, very soon with....

MORE to COME!



Here is the video of my 450x3 & 410x6. I dedicated the 410x6 to a friend on youtube, Greg Moss from Canada!


JP7PN7QXN9U

POWERLIFTER87
06-14-2007, 11:45 AM
That's some really deep squatting with that weight. Nice work. You're definitely close to 500lbs.

Buffman
06-15-2007, 12:42 PM
Thanks POWERLIFTER87
I hope so. My goal is a strong DEEP 500 lb Raw Squat. I know I am in the ballpark, but it will be a while before I try for it! But I want it !:strong: :scratch:

Coke
06-15-2007, 02:44 PM
Huge numbers in here on everything, impressive lifting!!

Buffman
06-16-2007, 02:44 AM
CoCoa

Thanks for the positive. I appreciate it. When I hit a meet in a few months I hope to hit some better numbers, but time and training will tell.:windup: :rolleyes:

Buffman
06-20-2007, 04:04 AM
Current mood: Absolutely INCREDIBLE!!!



Bench Press, in the Incredible Zone!

Early Tuesday Morning was Bench Press night. I was feeling rested but my forearms were a little sore so I was a little unsure what to expect. But I was determined to give a BIG effort as I will not be Bench Pressing again for 2 weeks. I am doing an Omega Force Strength Ministry program this Saturday and Sunday. Although I will have 1 day of rest following the Omega Force programs I have done these for years and know that my shoulders generally are very tired after a program let alone 2 programs. So I will rest the the Bench for next 14 days, but now for this week's Incredible Bench Press workout(I hope you are catching on to the Incredible theme)..................

Bench Press(comp grip)

15 lb shoulder rotations

135x10

225x10

315x8

405x3, really smooth

445x1 good but slightly uneven, it was my set up that caused this(see video below)

455xmiss @ midpoint because of uneveness due to set up. This rep was there!

430x3(1 rep every 30 seconds)This was a Great set, I was a little nervous going up on this, but the Praise GOD the strength was very good!(see video below)

LOCKOUTS(comp grip)

455x1

495x1

525xmiss due to set up, all of these uneven reps were because my right shoulder was slightly off the bench.

525x1 Hallelujah! 07 PR! This was STRONG! I fixed the set up issue and smoked this(see 2nd video below)

540xmiss, I just wanted to try a lifetime Lockout PR, But I could feel the weight wanting to go, fatique may have been a factor. This will go SOON!

475x4 strong reps(see 2nd video below)

LONG PAUSE REPS(por)

335x5, 335x5



25lb chest flyes on stability ball x 12 reps

Tricep pushdowns

monster band & 40,50,60,70 lbs

5 reps each weight

STRETCH!!!!!!!!!!

This was an Incredible workout. I really feel some major PRs coming very soon. The 3 reps with 30 seconds rest set is really developing some Incredible power. I am looking forward to see what happens on my next Bench workout and until them there is MORE TO COME!!!!!!!!!!

445X1, 430X3 video
PR7hjNVGgr0


525x1, 475x4 Bench Press Lockouts
7PV9XeYFWqo

Coke
06-20-2007, 06:10 AM
Unbelievable bench pressing and tricep pushdowns man.

Cirino83
06-20-2007, 07:05 AM
Wow, awesome strength man. Welcome to the boards ;)

Buffman
06-20-2007, 12:33 PM
Thanks CoCoa & Cirino83
I appreciate the postive commments.

Buffman
06-21-2007, 01:28 AM
Current mood: Gratified! :thumbup:

Wednesday was Squat night.

This was suppose to be a Deadlift night but I delayed it because of the two Omega Force programs this weekend. Well that has changed there is now only one, and it is on Saturday!

So Deadlifting will take place sometime next week, but for now let us SQUAT!!!!!!!!!!!!!!!!:hello:



Squats

50 lb bar x10

140x10

230x10

320x8 real easy

410x3, these were really strong

430x3, great set.:) I was planning on just doing 2 sets of 3 with 430, but these felt so good that I raised the weight on the next set.(see video below)

440x4, Praise Yeshua!:thumbup: This was an unexpected surge in strength. The plan was for only 3 but 4 was there and I went deep into the hole and got the lift!

390x5 solid lifts



Calf Raises(supersetted with body wieght reps)

3 sets of 12 reps

Ab Crunches

3 sets of 12 reps



Stairclimber

14 minutes



1 mile on Bike and ...............STRETCH!!!!!



This was a Great workout. I am really excited about how well Deadlifting may go next week, as always there is MORE to COME!!!!!



Here is the video of my 430x3 and 440x4 SQUATS!:thumbup:
RU4ztcElRPE

Coke
06-21-2007, 06:58 AM
Looking totally into it, made for this shiat man - :thumbup:

Buffman
06-22-2007, 12:06 PM
Thanks CoCoa

I do enjoy training and competing.:ninja: :clap:

Cirino83
06-22-2007, 01:10 PM
Wow man, those squats are monstrous. Never saw a bar like that. Looks cool...does it not put any stress on shoulders or something? Really deep depth too btw. Nice work.

Oh and that bench PR was awesome. You actually made it look easy. Think you have more in you next time. :bow:

Buffman
06-23-2007, 04:56 PM
:cool: :hello:
Thanks Cirino83
The bar I squat with is a cambered squat bar. It allows me to squat but not have all the excessive pressure on my shoulders. I really like it. It is a rule when I Squat it is DEEP or not at all!:strrong:
I am hoping for alot more at my next meet. Which is yet to be determined!
:fart:

Buffman
06-23-2007, 05:18 PM
Current mood: tingling with adrenaline!



Thursday was Biceps and Back night, but back portion was cancelled and Biceps ruled the workout.

So without further delay LETS GET IT ON............

Strict Curls

103x8

138x3

158x1, this was great(see video)

163x1, Glory to GOD, this was a great clean lift. It is about time I started heading upward!(see the video)

168x missed at midpoint and this is being addressed.

153x3

148x3

148x3

All of the previous work sets were competition style reps.

Curl Lockouts/Half Reps from top

123x4

123x5, I wanted to go heavier and tried several other heavier weights for the Curl Lockouts, but I had to let my pride fall and use a lighter weight.



21 set with 103 lbs



mini band curls 12 reps each arm



Isolation Inch Dumbell Curls

63lbs for 2 sets of 6 reps with no rest



Thats all this was a really excellent workout. I can feel the Strict Curl once again becoming comeptitive!!!!!!!!!!!



My video of the 158x1, 163x1 and a little extra fun



LKMgE6oDPmc

dblockspky
06-23-2007, 07:11 PM
dude your a beast lol. love the energy and great work.

Buffman
06-24-2007, 12:20 AM
Thnaks dblockspky:strong:

I appreciate the comments. I just try to have fun lifting. :D

Coke
06-25-2007, 05:29 AM
Awesome curl sets throughout bro.

Buffman
06-25-2007, 01:05 PM
Thanks CoCoa,

I plan on competing in NASA's Pro Powersports meet in March of 2008. :strong:
Gotta curl big if I am gonna win some cash!
SO I am working hard.:bash:

gravej
06-25-2007, 01:09 PM
Lmao.
Thats the way to get pumped.
GL with the compitition

Buffman
06-26-2007, 12:19 AM
gravej

Thanks man. If you listened to the end of the video I was laughing at the promo I cut for Pro Powersports. It was fun to do.:nod: :burger:

Buffman
06-26-2007, 04:24 AM
6/26/07 Bench Press....INTENSITY!!!!!!!!!!!!
Current mood: Intense!!!!!!!



Early Tuesday morning was Bench Press night.:hello:

I had previously thought I would be taking this week off from benching, but the Omega Force(see second video below) only did one program so I was not very fatiqued. SO I was ready to get it on...........:D

The Bench Press

15lb shoulder rotations

135x10

225x10

315x8

405x2, a little bit of wabble:bang:

435x1, solid, so I decided to go for 450 for a single and..........

450xmiss, this was missed at the top. Praise the Lord for the good misses as well.:thumbup:

435x1,430x1, 425x1, 405x2 with 30 seconds rest in beween, very quick & very intense sets(see video below):strong:

375x3, 345x5, 345x4 all with Long Pauses

25 lb chest flyes on stability ball x 12 reps

Tricep pushdowns with a monster band + 40, 50, 60, 70 x 5 reps each weight

This was a GOOD workout, with some really awesome sets. I believe the 450 miss is due to a little more fatique than I thought I had. As always there will be More to Come...........:thumbup:

this is the 435x1,430x1,425x1,405x2 video
4dQ7_k8AmmU


Here is a video of the Omega Force Strength Team from this past weekend.
This is the Bed of Nails Bench Press!:)
fswxs_6uK4s



You can see all my training and Omega Force videos @

www.youtube.com/benchpressgorilla

Cirino83
06-26-2007, 07:38 AM
Wow man, awesome vids and great strength as always. Very early workouts. I would be sleeping still that early at the gym. I wish I had half the intensity you have when you work out. Always fired up...and seems to work. Keep it up big guy.

POWERLIFTER87
06-26-2007, 10:27 AM
Very nice benching. I've seen one of those omega force things when I was flipping through the channels on the tv once.

dblockspky
06-26-2007, 10:30 AM
thats great work man. your benching is crazy.. even when you take it light.

Buffman
06-28-2007, 01:54 AM
Thanks for the replys, I appreciate them.

Cirino83
I like to get fired up and I work a second shift type of job(4pm-1am, usually), so I have to work out then. But I like it.:cool:
POWERLIFTER87
You can see more Omega Force videos at my website :offtopic: www.youtube.com/benchpressgorilla
dblockspky
Thanks man, sometimes I need to learn to ease up a little on the heavy stuff. :bang:

Buffman
07-03-2007, 04:49 AM
Current mood: PR Time, How about that!!!!!!



This is a double blog post. The first workout will be the most recent Bench Press and the second will be the Powersports Curl workout last Friday.

A video from both the Bench Press and Powersports Curl workouts will be at the bottom. Please watch the videos and enjoy the read.....

Bench Press

15 lb shoulder rotations

135x10

225x10

315x8

405x3 very strong

435x1, I just blew it up. This was a great set up for a PR attempt!

460x1 Praise Adonai! This was a PR and very pumped about it.(See video below):clap: :strong:

435x1, I tried for a 2 rep PR but fell short on the 2nd rep

425x1, I missed the second rep, but I regrouped and did a....

425x2, this was 2 singles with 30 seconds rest between.(both of the 425 sets are on the video)

385x4

Long Pause Reps

345x5,4- These were very strong.

25 lb chest flyes x 12 reps

Tricep pushdowns

monster band + 50, 60, 70, 80 lbs each set

5 reps each

Sparq Resistance Band Presses

1 minute of continuous pressing

This was a Great Workout!:hello:



Biceps-Powersports Curls

25 lb warmup

103x8

133x3

158x2, great set(see curl video):thumbup:

153x4, very pleased with this set(see curl video):D

148x3

148x4

Lockouts(half reps)

128x4

128x5

21 set with 103 lbs

mini band curls

12 reps each arm



Isolation Inch Dumbell curls

63 lbs- 2 sets of 6 reps w/ no rest

This was a fantastic workout as well and it is awesome to see the Curl and Bench doing well, Praise God!

March 2008 NASA's Pro Powersports, I am looking forward to it!!!!!!!

This is the 460x1, 425x3 Bench Press video
WRuDBzvaf4Y


This is the 158x2, 153x4 Powersports Curl video
4cIN94svS3Y

Coke
07-03-2007, 07:47 AM
Good job all around, breezing right through the shiat, lol.

Cirino83
07-03-2007, 08:17 AM
Awesome work man!

POWERLIFTER87
07-03-2007, 09:32 AM
Great work on the PRs.

Buffman
07-03-2007, 12:34 PM
CoCoa, Cirino83, POWERLIFTER87

Thank you gentlemen. I apprciate the positive feedback.
I was very happy to FINALLY get a Bench Press PR, it had been a while.
SO it was AWESOME!:D

Buffman
07-06-2007, 04:15 AM
Current mood: Seeing what is to come!!!!


Tonight was Curling........

I felt okay going into this workout and was going to give a strong effort. So let's get to it.

Powersports Curls

25 warmup

103x8

138x3

163x1, this was great. (see video):strong:

168xmiss, missed at midpoint. I had all the power I needed from the bottom, but missed at the top. THAT WILL CHANGE!

168xmiss, same as previous lift. This will fall soon!

163x1 tried for 2 but missed at 90 degrees.

158x3, strong and felt powerful(see video)

158x3 another great set



Lockout from midpoint!

133x5

133x5, I can feel the improvement in these over the last month. They are really helping my curl. Thanks Big Willie for the idea!;)



21 set with 108 lbs, this was tough and fun!

mini band curls, 12 reps each arm



Isolation Inch Dumbell Curls

63lbs x 6 reps for 2 sets with no rest!

This was a great curl workout and I can see and feel the improvement. The Journey Continues...... with More To Come.



Here is the 163x1, 158x3 video
fG7hP6_uYFE

bill
07-06-2007, 07:18 AM
love the journal, funny stuff, great lifts, you trying out for pro wrestling?

Buffman
07-06-2007, 12:42 PM
bill,
Thanks for the reply.
I currently have no plans to be a pro wrestler, why do you ask?

bill
07-06-2007, 01:04 PM
pro wrestler ..the psych talk after your curl video

dblockspky
07-06-2007, 04:53 PM
great curl workout man. you should lift at a local gym one day so that all the local kids will stare in awe while you curl more than they bench.

Buffman
07-07-2007, 03:33 AM
:whazzup: :thumbup:

bill
I was having a little fun with some of my competitors (the Top Hogs) next spring at the NASA Pro Powersports meet in OK City. It is still along time off, but a little motivation makes every workout better, plus 15,000 dollars in prize money.

dblockspky
That was a really good reply. :thumbup: :idea:
Yeah I remember being that kid around 20 years ago in gyms.
:fart:

Buffman
07-10-2007, 03:40 AM
Current mood: hopeful for the near future


Early Tuesday was Bench Press night. I was having some stiffness and soreness from work this past week, plus I had to mow earlier in the day so I was a little unsure what was going to happen. All that aside here are the results...........



Bench Press

15 lb shoulder rotations

135x10

225x10

315x8

405x3, felt strong, I was kind of surprised.:strong:

435xmiss, I thought I felt strong, but this has happened before when I was just a little stiff, The heavier lifts are where I struggle when I have some leftover soreness.

425x1 missed a second rep at the top. Just need a little extra rest and a little less work, but I do like the money it produces.

415x4, this was a double followed by two singles with 30 seconds rest. (this is the set on the video and the music is great ):D

385x4

Long Pause reps

345x4

345x5

25 lb chest flyes on stability ball x 12 reps

Tricep pushdowns

monster band + 50,60,70,80 x 5 reps each weight

Sparq band presses for 1 minute



This was a really good workout. I have been making wonderful progress (Praise Adonai), especially when I have an off night like tonight and still have a strong workout. I believe some more PR's are coming soon and there will be More to Come........



Here is the 415x4 Bench Press with 30 seconds rest between sets, enjoy!:smoke:


uHMU7n-0GYQ

Coke
07-10-2007, 06:30 AM
Superior bench pressing and pushdowns man, total props!!

Cirino83
07-10-2007, 08:49 AM
damn man, you are a stronggggg dude sick benching.

Buffman
07-11-2007, 01:22 AM
Thanks

CoCoa and Cirino83. I have really been enjoying training lately.

Buffman
07-12-2007, 03:11 AM
Current mood: feeling the pain of going DEEP!

Wednesday was Squat night. I had not gotten the opportunity to Squat in 3 weeks, so I expected to be rusty. Regardless of rust, I was going to go down into the deep hole and rise with power surging from the hammys, all while having a glorious time Squatting.

So here it is, my raw squat workout wearing a back warmer and knee sleeves.



SQUATS, and they were deep, no halfways here!

50 lb bar x10

140x10

230x10

320x8

410x3, this was an okay set, but way harder than expected.:help:

420x3, :bash: this was very uncentered. I was off balance on this set. Plus this FELT really heavy. I was kicking this weights butt 3 weeks ago. I got the reps in, but it was tough. (this set is on the video)

370x6, these were SOOOO much better reps.:nod: I got my setup correct and felt really balanced and went extra deep in to the hole. I honestly wish I had filmed this set instead, it was much smoother and with better form!

Calf Raises

3 sets of 12 reps with 80 lb dumbells each hand. I did superset body reps after each set.

Ab Crunches

3 sets of 12 reps

Stairclimber for 10 minutes

1 mile on Bike



and STRETCH!!!!!!!!!!!!!!!



This was a good workout, but much harder than expected. I do believe next weeks Squat will go much smoother because I knocked off a lot of rust in this workout!

Here is the video of the 420x3 Squats
SxfFp-A5a6E

Coke
07-12-2007, 06:33 AM
Great job dude...squats is one movement that will rock you, especially if you don't stay on 'em.

Buffman
07-13-2007, 12:37 AM
CoCoa
Thanks for comment.
I hear ya, I think I definitely got Rocked. :fart: :evillaugh
I have been VERY sore!

Buffman
07-14-2007, 03:52 AM
Current mood: ready for some roast!

Early Friday morning was Powersports curl night.

I was kind of expecting a ho hum workout, but sometimes sleeping giants can be awaken. I had been sore for 3 straight days from squatting so I was pretty sure I was just going to give my best effort to repeat last weeks curl workout, but oh how things changed............. and here it is



Powersports Curls

25 lb db warmup

103x8

138x3

163x1, felt strong so I decided to give 168 another try(I missed 168 last week)



168x1, Praise Adonai! :thumbup: :strong: (see video below)This was AWESOME! On a less then perfect feeling night I blew this up. I am definitely doing some solid training. So I decided to just go for a lifetime PR of 173.

173x miss at midpoint, but I was very pleased to give this a shot. When you can get to the max lift means you are making progress and this will fall in the next several weeks. Time to start curling in the 170's soon.

163x2, very happy with these lifts(see video below):clap:

158x3

158x3

Lockouts-half reps from top

133x5

133x5



21 set with 108 lbs, nice & tough:nod:

mini band curls- 12 reps each arm

Isolation Inch Dumbell curls with 63 lbs

2 set of 6 reps with no rest



This was a great curl workout and things are progressing in a very strong way towards the 2008 Pro Powersports Championship.



Here is the video of the 168x1 and the 163x2 curl sets. Just for some background information, the hat is from Costa Rica and goes with the musical theme ( I was thinking about our cruise earlier this year) and no I am not going to become a dancer, it was spontaneous excitement. Sometimes it happens.
Shalom Aleikhem and Enjoy!

zGqnH_Azcro

Coke
07-15-2007, 10:45 AM
Wow man, those are some truly exceptional curl sets!!

dblockspky
07-15-2007, 10:51 AM
sick curling man.

Buffman
07-16-2007, 01:15 AM
CoCoa & dblockspky
Thanks for the support.
Those are my best strict curls in quite a while. I curled 171 in competition last october, but had been struggling. I think the big change is doing the curl lockouts, taking it down half way and powering it back up. These sets seem to really have added more strength to my curls.
Thanks guys!!!!!!
Here is my 171 curl at the NASA Kentucky Regional on 10/14/06:nod:
sU-Oos6RGNk

Buffman
07-18-2007, 04:12 AM
Current mood: Hoping for a big October?



Early Wednesday morning was Bench Press night this week. Usually I bench on early Tuesday, but I worked 6 days last week and even though I was off from work the previous night I was just a little too tired to give it a go. So I decided to wait one day and back off the volume a little, because my next Bench night is only 6 days away. It was a good idea to wait, as I had a fairly easy day at work and came to the garage gym ready to go.

So here are the numbers......

Bench Press

135x10

225x10

315x8

405x3, very solid and strong despite flairing my elbows on the 3rd rep.

445x1, I felt good in the warmups and wanted to test and see where I was. This went up well, but I am still just needing a little more rest before attempting another PR.

420x4, the first 2 reps were a double. Then I did two singles with 30 seconds rest each. Very Good set!! Praise Adonai!(these are on the first video)

Long Pause reps

345x6, really great set. This was a PR at 345 with pauses. I had done 5 reps several times but 6 reps was SOLID tonight. Glory to the Father! (this set is the second video and I let you meet my training partner, Zeke!)

345x5, another strong set.

Sparq band presses, 1 minute of continuous pressing. Nice and tough!



Did some stretching and took my training partner outside for a walk! He enjoyed the walk at 4 in the morning!

Shalom Aleikhem!

Here is the 420x4 reps video.
g19dVJc9IHE





Here is the 345x6 reps video with my training partners youtube debut!
QoZpOS-Nufg

Bako Lifter
07-18-2007, 04:15 AM
HOLY SH**! That's you :eek:
I posted a comment on youtube in one of your lockout videos.
I didn't know it was you though, lol.
Nice benchin though man :thumbup:

Buffman
07-18-2007, 04:21 AM
Thanks Bako Lifter for the compliment.
Which lockout video did you comment on?
Also what is you youtube name?
I will add you as a friend, if you want.:D

Bako Lifter
07-18-2007, 04:35 AM
My name is BakoLifter24.... lol
Ya, you commented back too.
I said something about how all of your plates are different or somethin, :p

Buffman
07-18-2007, 04:45 AM
Yes I went and saw the comment. Thanks.
I also subscribed to your videos and sent you a friend invite. :clap:

Bako Lifter
07-18-2007, 04:50 AM
Accepted ;)

Coke
07-18-2007, 06:44 AM
Get outta town, lol - :D ...j/k, super deal to see some more of your vids, outrageous benching bro.

Buffman
07-19-2007, 03:04 AM
Thanks
CoCoa and Bako Lifter
I appreciate the comments.
Click on the link below to see ALL my training and Omega Force Strength Team videos. There is some great lifting over there.:omg:

Buffman
07-21-2007, 02:52 AM
Current mood: hopeful

Early Friday was Squat and Biceps night.

As I mentioned in a previous blog, I am running a day behind this week and have taken as little of volume out of each workout so I can fully recover, hopefully, for a big lifting week next week. So I started this combined workout night with Powersports Strict curls.

Strict Curls

25 lb db warmup

103x8

143x3

163x2, this was a good set and with some extra rest I feel a third rep in the near future.

153x3

153x3

153x3

Curl lockout/ half reps from top

133x5

133x5

that was it for curls, but it was a very effective workout.

SQUATS!

the plan was to do a full Squat workout with all the accesory training, but it got short as you will read.

50 lb bar x10

140x10

230x10

320x8, started feeling queazy and nauseaus(sp?):drooling:

410x3, these went well, but I was really dealing with wanting to hurl.

425x3, these were good and I was still feeling turbulent(see video reps)

370x7, (see video reps)very good set and that was it! My stomach was saying stop or I will make you pay. So instead of trying to do a lot of fast paced cardio I called it a night.

This was a good workout and I left plenty in the tank, literally!:fart:

Shalom Aleikhem!



here is the 425x3, 370x7 sets, enjoy!

lnr7Txd5Pyk

bill
07-21-2007, 07:54 AM
Great video's, deep squats/ what's that bar called and why that over a regular one?

Buffman
07-21-2007, 12:45 PM
bill
thanks for the comments.
The bar is called a cambered squat bar, I use it because it saves my shoulders from having to be pulled back into a unnatural position. A regular bar really puts a lot of stress on my shoulders.
Hope this helps.

Coke
07-22-2007, 10:40 AM
Impressive curls and squats man.

Buffman
07-23-2007, 06:05 PM
Thanks CoCoa
That was kind of a steady week, didn't really push it too much.

Buffman
07-25-2007, 03:28 AM
Current mood: dreaming of Aruba!!!!!!!!



Well this is take 2. I typed this once and the Internet Explorer restarted on me. That stunk!

Early Tuesday morning was Bench Press night. I had gotten some excellent sleep and my body felt ready to turn in a big workout.

Onto the lifting.......

Bench Press

15 lb shoulder rotations

135x10

225x10

315x8

405x4, this was a great set and gave me some great momentum.(see 1st video below) So I took that momentum and went for a big raw PR.

465xMISS this was sooooo very close. I got to within 3 inches of locking this out and it stalled. It was so close yet so far away. (see 1st video below)

440xMISS with competition pause. I just wanted to try this. Probably not the best idea after a PR attempt.

425x1, missed a 2nd rep

425x1, missed a 2nd rep again, UGHHHH! This was a little frustrating. I had put to much effort into the previous sets and just lacked the umphh to finish these sets.

405x6, the first 3 were a triple and the last 3 were 3 singles with 30 seconds rest. This was a FANTASTIC set with awesome intesity. (see 2nd video below)

Long Pause reps

345x5

345x5

25 lb chest flyes on stability ball for 12 reps

Tricep pushdowns

monster band with 50, 60, 70, 80 lbs

5 reps each weight

Sparq Band Press

1 minute of continuous pressing

This was a a solid workout with a few great sets(see videos), I really got sore from this one and I am stoked about my next meet which looks like it will have some big PRs!

Here is the 405x4, 465 x very close miss video!
qQvAG2cKX-4



This is the 405x6 set video
shsOMH8xx7I

Coke
07-25-2007, 07:01 AM
Huge effort on the bench dude.

Cirino83
07-25-2007, 09:43 AM
damn man your journal makes me wana go lift. Great intensity all the time, and the cowboy hat was an added plus ;) Strong lifts all around man keep it up.

Buffman
07-26-2007, 04:02 AM
Current mood: cd player broke!


Tonight was Deadlifting night. It has been quite a while since I had the opportunity to pull. So I was a little aprehensive about this, but physically I felt good!

So here are the results............



Deadlift

barx10

135x5

225x5

315x5

405x5, felt okay but I watched this on video and I basically straight legged it.

465x3

505x1, conventional after warming up sumo. This was hard!:bash:

505x2, Sumo style and much better all around. I do a modified Sumo with my legs closer in to get more push from the floor.:strong: (This is on the video set below)

475x3, nice strong set(also on video below)

475x3, I had more, but I am a LONG way from competing the Deadlift so I chose to save it.

Calf Raise

3 sets of 12 reps, wide and narrow

Ab Crunches

3 sets of 12 reps

Stairclimber

11 minutes

STRETCHED and walked ZEKE around the block!

Here is the 505x2 & 475x3 video. Enjoy!



Mem53ZOCvEI

Buffman
07-26-2007, 04:06 AM
Thanks Cocoa & Cirino83
I try to enjoy training. It is a great time to just get rid of all the pent up frustration I may feel(sometimes it's just stress from life) and I just push hard until it is all gone. :D

Buffman
07-27-2007, 03:51 AM
Current mood: stupid cd player is broke!



Early Friday was curl night this week.

I was and still am pretty sore from the previous days Deadlift workout, so I wasn't sure how well I would fare curling. I just decided to take a solid workout and get some rest for Saturdays Omega Force program. I backed off the volume, but I cranked up some great intensity. So here it is..........

Powersports Curls

25 lb dumbell warmup

103x8

143x3, this was okay

153x3, nice set so I decided to do it again

153x3, again a solid set so I will try a three peat.

153x3, well Praise Adonai! This was great. I got 3 sets of 3 reps with 153. Very solid and I am definitely seeing a 170+ curl in competition soon!:strong:

148x5, gave it a Big effort and came through!
:D


21 set with 113 lbs, this was tough, but I finished it. This was also the most I have doen on a 21 set. So I am very pleased!(this is on the video set below)

Mini Band Curls, 12 reps each arm(see video)

That was it! Nice and sweet. I was very pleased the way this went since I had a lot of soreness from the Deadlift workout.

Here is the 113 lb 21 set & the mini band curls, enjoy!

Z47UYTOqpGQ



Shalom Aleikhem!

Coke
07-28-2007, 06:49 PM
Great training with the deads and curls.

Buffman
07-29-2007, 12:56 AM
CoCoa
Thank you kind sir!:hello:

Buffman
08-01-2007, 02:50 AM
Current mood: Ready for Aruba!


Early Tuesday morning was Bench Press night. But before this blog gets rolling I must let you know that this previous week I was sent an invitation to be a member of Team USA at the NAPF/IPF North American Bench Press Regional Championship in Aruba this October. I most graciously accepted and I am currently going about the business of getting all my pieces in order to attend this event. So for the next 13 weeks the tone and format of each bench press workout will be based around getting prepared for this meet. I am very grateful to USA Powerlifting and Robert Keller for this opportunity and plan to do everything I can to bring home a medal, hopefully a GOLD Medal!:cool:

So with that said lets dig into this weeks Bench Press workout!

Bench Press

15 lb shoulder rotations

135x10

225x10

315x8

405x3, very solid and ready to go.

425x4,(see first video below) the first two reps were a double, followed by two singles 30 seconds apart. This was a fantastic set that felt sensational, Praise Elohim!:strong:

Lockouts

455x1

495x1, very strong.

520x1, this was sold and it is heavier than my opener will be in Aruba.(see second video below)

530x1, this was a 2007 PR and heavier than my seconf attempt in Aruba will be. Praise Adonai!(see secnd video below):hello:

Pause reps

345x5

345x5



25 lb dumbell flyes on stability ball for 12 reps

Tricep pushdowns

monster band + 50, 60, 70, 80 with 5 reps each weight.

Sparq Band Presses fro 1 minute

This was a Superb workout and sets the groundwork for an excellent training run up to thh NAPF Bench Press meet.

Here is the 425x4 reps set video

vPrpc1EoLTI

Here is the 520x1, 530x1 Lockout sets video


YNKlp6XfuUU


SHALOM RAV!

Coke
08-01-2007, 05:57 AM
You'z unreal - :thumbup: ...be moving some unbelievable poundages.

Buffman
08-01-2007, 12:36 PM
Thanks CoCoa
I am gonna push hard to add another 5 or 10 lbs in the next 12 weeks. ,
I want to be at my best in Aruba when I represent the USA!:clap:

Buffman
08-02-2007, 04:41 AM
Current mood: feeling the deepness!



Well this is take 2 of this blog. It was Squat night and it was good. I am going to be a little more brief than normal and get straightto it as I am a little frustrated that I lost my first attempt, which was a nice blog!

Squats raw with no belt wearing rehband knee sleeves

50 lb bar x 10

140x10

230x10

320x8

410x3, vey nice set

430x4, I was planning on 3 reps here, but I had plenty of power and nailed a 4th rep, Praise HaShem! HaShem means the name in Hebrew.(this set is on the video below):clap:

380x5, this was a nice clean set and DEEP!:)



Calf Raises with 80 lb dbs in each hand

3 sets of 12 reps

Ab Crunches

2 sets of 12 reps

and STRETCH!!!!!!!!!!

No cardio tonight, I will do it tomorrow on back & biceps night. So I walked the Saint Bernard around the block!

Here is the 430x4 Squat video, enjoy!
jlq83mUmVPE

POWERLIFTER87
08-02-2007, 10:58 AM
Impressive benching and squatting. Are you going to be benching raw or shirted at the meet?

Buffman
08-02-2007, 12:41 PM
Thanks POWERLIFTER87
I plan to wear my good old faithful Titan Fury shirt at the NAPF Bench meet in Aruba. The goal is first place, a gold medal, to stand on the podium and hear the Star Spagled Banner, USA all the way!

Buffman
08-06-2007, 04:42 AM
Current mood: thrilled!


Early Saturday morning was my weekly Biceps and back workout. I was having some shoulder soreness in my right shoulder and I almost decided against the workout. Good thing I didn't cancel, because this went great! I was totally shocked!



Powersports Curls

25 lb db warmup

103x10

143x3

158x2, this went up smooth so I decided to give 173 alifetime PR a shot.

173x1, Prasie Adonai! :strong: :D I knew I was getting close to this, but I was shocked at the power I had through my sticking point. I was very thrilled to be back in the 170's(see video below)

163x2, I just missed 3 at the midpoint. 3 reps is close on this weight(see video bleow)

158x3

158x3, both of these were vey solid.

Lockouts, half reps from the top

133x5

133x5

113 lb 21 set, this was tough

mini band curls 12 reps each arm

Front Lat pulldowns w/110lbs

3 sets of 8 reps

Close grip pulldowns w/ 110 lbs

3 set of 8 reps

Front Pullups with Sparq band

3 sets of 12 reps

Bent over rows with Sparq Band

3 sets of 12 reps

This was a super workout and very encouraging. I just have to quit sleeping on my right shoulder so it will not be sore so often,



Here is the 173x1(PR), 163x2

Powersports Curl set
9YBzATIW3L0

Coke
08-06-2007, 06:18 AM
Solid effort, super curls there bro.

Buffman
08-06-2007, 04:32 PM
Thanks CoCa
It is juist amnazing how quickly a thread can get buried here. I have to find this thread just to post a new entry. This board is smokin hot with posts.:ninja: :shoot:

Chris Rodgers
08-06-2007, 06:51 PM
Nice lifts and awesome dog!

What weight class will you be competing in and when do you plan on getting back in the shirt?

Buffman
08-07-2007, 03:24 AM
Current mood: gaining momentum!



Tonight was my weekly Bench Press night. I always look forward to this night and this night was no exception. Going into this workout I was still a little sore and stiff from my previous biceps workout. This left me a little concerned about whether or not I could hit my goal I had for tonight. My goal is 415 for 6 reps, one triple and 3 singles after the triple with 30 seconds rest. So here are the results....

Bench Press

15 lb shoulder rotations

135x10

225x10

315x8

405x3, went well, but 405 has been better:nod:

415x5,(see video below) :smoke: I got my triple in one set and followed up with 2 singles with 30 seconds rest between each. I thought about 6, but the finish of the fifth rep made me decide to save it for another week. 5 reps were nice. Praise Adonai!:strong:

385x5, felt good



Long Pause reps

355x5 reps, :clap: I went up 10 lbs over normal on this and this set was super.

355x5, another big 5 pause reps, very pleased.



25 lb chest flyes on stabiliy ball for 12 reps



Tricep pushdowns with monster band

50, 60, 70, & 80 lbs 5 reps each weight.

Sparq Band Presses for 1 minute, this was tough !

Overall a very solid workout that keeps the momentum moving towards Aruba!

Here is the 415x5 reps set, enjoy!


iWQ9WT-0sfM

Buffman
08-07-2007, 03:29 AM
Chris
Thanks for the comments.
I agree he is an awesome dog! A dry mouth Saint Bernard who loves to sleep!

I will competing in the 220 lb class and will probably not be back in my shirt until the NAPF Bench Press meet in Aruba. I know where I am in my Fury and how to train to lift in it. So I don't exhaust my CNS prior to a meet. I would like to get in the shirt once in September, but I am not sure that opportunity will present itself.

Buffman
08-11-2007, 01:38 AM
Early Thursday was Deadlift night. I was feeling okay and was ready to rip some iron. I am currently alternating weeks between Squatting and Deadlifting. This is really beneficial where recovery is concerned. So lets get right to it shall we............



Deadlift, wearing a lever belt

barx10

135x5

225x5

315x5

405x5

475x3

515x3, Praise Adonai,:D :strong: this was strong and felt great.(See video below)

485x3 another strong set(also on video below)

485x3, the extra rest is paying off. I feel a Big Pull(Raw) in the near future!

I have no current plans to max on the Deadlift until my next meet that I pull in, which will probably be in December. Lots of good training yet to come!

Calf Raises on block

3 sets of 12 reps wide and narrow stance



Ab Crunches

3 sets of 12 reps

That was it. I got a late start, but got in the gym and kicked some butt just like Chuck Norris. Just watch the videos it will all make sense then.

A quick Chuck Norris joke.

In the first Jurassic Park movie, the Tyrannosaurus Rex wasn't chasing the jeep. Chuck Norris was chasing the Tyrannosaurus AND the jeep!




Here is the 515x3 and 485x3 Deadlift sets! Enjoy!

ZAz3KpSQN_I

Coke
08-11-2007, 06:42 PM
Huge sets of deads!!

Buffman
08-12-2007, 04:28 PM
Thanks CoCoa

I am just going to take it easy and slowly go up in weight over the next 7 months. I want a 600 lb pull!

bill
08-12-2007, 06:45 PM
Having some monster workouts!

Buffman
08-12-2007, 11:02 PM
Thanks bill
I also been having some monster soreness lately. The intensity has translated into some very sore muscles.

Buffman
08-13-2007, 03:25 AM
Current mood: Hog Hunting!!!!!!!!!



Well early saturday morning/late friday night was Biceps & Back night.

I was still feeling pretty tired and meesd up from the 2 days prior Deadlift. I got really fatiqued from that workout. So I had a goal in mind to just do a quick curl and a little back work.

And here are the results.............

Powersports Curls(ez curl bar)

25 lb db warmup

103x10

143x3, this was okay, but I could feel the residual fatique.

163xmiss, not a good idea due to soreness, but I tried anyway

153x5, Praise Adonai! This was a good set(see video):strong:

153x5, another big 5 reps:D

153x5, I was starting to feel a little confidence :D

153x5, finished these STRONG! I really got some good rep sets in.:strong:



21 set with 113 lbs



mini band curls- 12 reps each arm



Sparq band front rows and bent over rows

2 sets of 12 reps each style



Here is 153x5 with a bit of motivation from my Powersports rival Terry Tucker from Arkansas.

He is a Strong lifter who I will face in March and it will be FUN!

Re1anBW0ZyA

Coke
08-14-2007, 05:19 AM
Curls are always tight, especially when finishing up with 21s and bands after them heavy duty sets.

Buffman
08-16-2007, 04:19 AM
Thanks CoCoa:thumbup:

You should see some of the responses this workout got on this other forum
http://members.boardhost.com/krnlpeterssold/msg/1186997690.html

Buffman
08-16-2007, 04:21 AM
Current mood: stoked!



Early Tuesday morning was my Bench Press workout. For the last couple of weeks I have been struggling with not getting enough rest. So I decided to back off on a few sets and some of the accesory exercises. It was a good idea. I feel better & pretty good right now, but it could be the curl workout I just did.

That is the upcoming blog for tomorrow.

Now lets Bench Press..............



Bench Press

15 lb shoulder rotations

135x10

225x10

315x8

405x3

420x2, I wanted to do 3 but my fatique and common sense said 2 was good.

410x2, this was done with 1 minute rest following the 420x2. Those were good sets but as I get a little more rest these numbers will go up.

Pause reps

355x6, well Praise Adonai! This was a strong set. I got 1 more rep than I was expecting(see video below):clap:

375x4, after 355 going so well I decided to pause 375. The goal was 3 reps, but I got 4.(see video below):clap:

Thats was all of the benching.

I did Sparq Band Presses for 1 minute and

that was it!

Short and sweet.

Shalom Rav!(Abundant Peace)

Here is the video of the 355x6, 375x5 Pause Bench Presses.
ONilpL3pL-Q

Kong
08-16-2007, 04:33 AM
Lookin strong

Buffman
08-16-2007, 05:41 AM
Thank you Kong!:hello:
I appreciate it.:clap:

Coke
08-16-2007, 06:15 AM
You deserve all props...always hard at work!!

bill
08-16-2007, 04:23 PM
Interesting comments on the curls. Must be hard to judge. It's probably helpful if you get to watch a few other's go first. So you get an idea of what the judges are allowing.

Have you tried the ets for soreness from atlarge here. Everyone raves about it.

Buffman
08-17-2007, 03:50 AM
CoCoa and bill
thanks for the comments, I appreciate them.
Bill I am a referee and I do not see the curl as difficult to referee.
Some that responded are a little :soapbox:

I may just try the ets! Thanks.

Buffman
08-17-2007, 03:52 AM
note: this blog is not referencing anyone that posts here!

Current mood: EXTRA Motivated!



Early Thursday was curl night and a day earlier than normal. Over the past week I have recieved some helpful advice on how to improve strict curl strength for the upcoming NASA Pro Powersports meet in March 2008. It was quite a robust group that responded, but now it is my turn. This week I took more time to focus on great form and put forth a curl video that my faithful critics might even give a decent review. There is on good thing about a critic, it's that they are care enough to offer their opinion on how to improve. You know I really appreciate that, so to my robust critics lets have at it shall we....................



Powersports Curls

25 lb db warmup

103x10

143x3

153x3

163x1, missed a second rep due to changes in curling technique which I remedied.

163x2, a good set(see video below)

158x3, nice and solid

158x3, another strong set(see video below)

158x3, a good heavy finisher



Lockouts(half reps from top)

138x5

138x5

mini band curls 12 reps each arm



Sparq band rows

front & bent over

2 set of 12 reps each



and that was it.

To conclude this blog I want to thank my critics who have inspired me. They have given me great motivation to strive for a larger strict curl and also made me feel like an Underdog for the 2008 Pro Powersports meet. This is a good thing, hence the theme of this workout! Enjoy!

Shalom Aleikhem!(peace be upon you)

Here is the Powersports Curl video of 163x2, 158x3
Yjof_2Iit-k

Coke
08-18-2007, 05:33 PM
Self-criticism and self-analysis leads to perfection or so they say, lol - glad you can at least listen to others.

Take it over dude.

Buffman
08-19-2007, 04:23 AM
Thnaks CoCoa
I am going to give it a strong effort, but the Pro Powersports is a no weight class, based on coefficient, as to who takes home the most cash. It should be interesting and teh debate has been lively on the strict curl topic.:whip:

Buffman
08-23-2007, 04:41 AM
Current mood: yeah! :hello:



Early Tuesday was Bench Press night. I felt rested and ready to give a big effort. Well I gave a big effort and here are the results............

Bench Press

15 lb shoulder rotation

135x10

225x10

315x8

405x3, this was easy so I decided to go for a raw PR single

445x1 very strong and this was just the setup I needed to go for a PR single

465xMISS I have no idea what happened it felt light.

465xMISS this is so close yet it feels so far away!SOON!


440xmiss this was a pause rep. This felt light too.

420x2 missed a 3rd rep

PAUSE REPS

365x5

365x5, both of these sets are on the video below. Very good sets, My pause reps are really getting stronger.

25 lb chest flyes on stability ball x 12reps

Sparq Band Press for 1 minute

I tried some good weight tonight but I guess the weights had a different plan. Training is still going well and I am looking forward to next weeks bench workout.

Shalom Aleikhem!



Here are the 365x5 sets. Very good sets
VAnin1HMtIw

Coke
08-23-2007, 06:04 AM
Benching every Tuesday like you guys do is sweet....always doing great in here no matter what.

Kong
08-23-2007, 07:02 AM
You make 365 look easy, inspirational stuff.

Buffman
08-24-2007, 12:35 AM
Thanks CoCoa and Kong!:thumbup:

365 better stay easy, I have to add some pounds before March 16, 2008!:omg:

bill
08-24-2007, 06:14 AM
Buffman great stuff, did I mention the wife is texas ranger chuck norris super fan! lol It's true
Are you doing shoulder and back work also?
I must say u muster up some intensity to be training by yourself at home. :thumbup:

Buffman
08-25-2007, 04:19 AM
Bill

It is great to know your wife loves Chuck, don't we all really love Chuck?
Not a lot of shoulder and back work, mainly that happens in accessory exercises.
The intensity is fun, I like training at home, but I will be headed to a gym on Labor day for soem Bench Shirt training. :nod: :rolleyes:

Buffman
08-25-2007, 04:21 AM
Current mood: dreaming of a pig roast!



Following my bench workout on Tuesday I had been having some minor cramping that I belive is directly related to this incredible heat wave we are experiencing in Kentucky. It is HOT!!!!! Needless to say I was not expecting much going into this curl workout, but Praise Adonai it went great!!!!!!

Here are the results....

25 lb db warmup

103x10

143x3

153x3

163x2 missed a third rep. I just wasn't in the zone yet!

163x3 Praise HaShem!(see video below)

158x4, oh have mercy the reps and numbers are going UP!(see video below)

158x3



21 set with 113lbs

mini band curls 14 reps each arm

Sparq Band front and bent over rows

2 sets of 12 reps each



That was it and it was a blessing and a suprise. I had to drink a lot of fluids just to be able to workout, but it was good!



here are the video sets~ 163x3, 158x4


STA4Nq2Uhvs

bill
08-25-2007, 07:49 AM
You are do acessory stuff though? Correct
Awesome curls, got me wanting try a few

Buffman
08-26-2007, 03:25 AM
bill

Yes I do accessroy work, but it is limited and meant to help the competing lifts. It is usually reps and lighter weights. If I am a little tired I just don't do the accessory work.

As for the curls, go for it!!!!

POWERLIFTER87
08-26-2007, 09:52 AM
Impressive benching and curls as always. Your benching is especially inspirational.

Buffman
08-26-2007, 11:59 PM
POWERLIFTER87

Thanks for the comment, I am trying. Hopefully the numbers will keep going UP!!!:strong: :D

Buffman
08-27-2007, 02:07 AM
Current mood: Soaking in the SUN!



On early Saturday morning I was feeling fairly decent after work and decided I NEEDED to get a Squat workout in. If I missed this week it would have been 3 weeks with no squat, UGHH!

So I headed to the garage and went deep. I cut all assistance exercises and did a good squat workout.

Here we go...........



SQUATS, wearing Rehband knee sleeves

50lb bar x10

140x10

230x10

320x8

410x6, this tied my 410 for reps record, so I was definitely excited that I had not lost any lbs. This was a good set(see video below)!

370x7, nice and solid sets.



Stairclimber for 10 minutes:rolleyes:



And that was it for Squats this week, next week is Deadlifting. I think it will go well!



Here is the 410x6 Deep Squats video:idea:


tBXHflR8Vug

Coke
08-27-2007, 06:23 AM
Them heavy duty deep squats are super.

Buffman
08-27-2007, 11:56 AM
Thanks CoCoa

I go DEEP or not at all!!!!!!!!:hide:

Buffman
08-30-2007, 05:11 AM
Current mood: excited!


This weeks Bench Press workout took place on late Tuesday night. It is brief and to the point. I am conserving some energy for a big training workout with JT Hall on Labor Day. I am pretty excited to try out my new F6 and get a good shirt training workout in before the meet in Aruba!


:D
So here it is.........



Bench Press

15 lb shoulder rotations

135x10

225x10

315x5

405x7, this was 4 consecutive reps and 3 singles with one rep every 30 seconds(see video below)

315x13, I missed a 14th rep, but that was okay. I used this set to talk a little smack to my Powersports rival from Arkansas!



That's All Folks!

405x7 reps

0_k8Xl6cn14



315x13 reps and a little smack talk!

Jn2-TNrAUTU

Coke
08-30-2007, 06:02 AM
Great benching as always.

bill
08-30-2007, 07:34 AM
Great benching, you remind me of someone. He didn't lift though, but loved to carry on and have fun.

Buffman
09-08-2007, 04:35 AM
Current mood: having fun HKA Style!





This weeks Bench Press was a training day with my great friend JT "Big Willie" Hall in Lexington, Kentucky.

The goal was to break in my new F6 Bench SHirt, but that did not go so well and I sent the F6 back for a new Fury. After the lifting we made some videos talking a little smack to our rivals from Arkansas, the Top Hogs.

Here is the first one.........

HKA-Hog Killers Association :thumbup:


YrtTviz2rFQ


405x2 and Dave interview

EnW060Bdpb0

425x1 competition pause
T2rzLwzvR94

Buffman
09-08-2007, 04:38 AM
Current mood: Pulling like a warrior!



Tonight was Deadlift night! And it was good!!!!!!!! I had been debating whether to Deadlift or Squat this week and pulling won out. Mainly because I will be training in my new Fury next Sunday and need to pull way before that to get some rest. I have a video below that has some great deadlifting and awesome music.................ala HKA Style!

Deadlifts

barx10

135x5

225x5

315x5

405x5

495x1

535x1

560xmiss, this is so close to going it will happen soon with more to come!

505x3

455x5

455x6

This was a great workout! I am really focusing on quality reps on each pull and slowly getting my technique better.

here is the video

535x1, 505x3......HKA Style!
TG26xVOjtWQ

Coke
09-08-2007, 08:38 AM
Great job with those deads man.

Buffman
09-08-2007, 12:21 PM
Thanks CoCoa
I am trying to get a decent pull!

Buffman
09-11-2007, 03:11 AM
Current mood: momentum is strong here!



I felt pretty good tonight heading into this weeks Bench Press workout. I benched in my Fury and a new F6 last week and it usually takes a week or so to fully recover, but here I am and I actually felt strong. So without further delay....

Bench Press

15 lb shoulder rotations

135x10

225x10

315x8

405x3

430x1 competition pause(see video):cool:

440x1(PR) this was the best competition pause I have done in 3 years. :strong:I am definnitely feeling a 450+ pause bench next year. Praise Adonai!(see video)

425x2, I missed a 3rd rep but it was a strong set.

Pause reps

365x4, I tried a fifth but I do have some fatique from last weeks shirt benching.

365x4

Incline Bench

135x5

185x5, 5 I did 3 sets of Inclines just for a change of pace. The weight was light.

Sparq band presses for 1 minute

This was a GREAT bench workout and I really think I will have some strong lifts this Sunday in my new Titan Fury! 3:30 on Sunday I am gonna give it my all!

Here is the video of the 430x1, 440x1 competition pause bench presssing. Enjoy!





8cYTLmOuezk

Coke
09-11-2007, 05:45 AM
Major props on the huge benching PR.

Buffman
09-12-2007, 11:26 PM
Thanks CoCoa
I appreciate the comment and I am trying hard to get those extra lbs

Buffman
09-18-2007, 03:29 AM
Current mood: ecstatic!



Tuesday was a toss up whether I would deadlift or curl. I decided to curl, my back and legs still need a few more days rest from the last Squat. So I was not real optimistic coming into this workout. I had just trained in a bench shirt 36 hours before and was expecting my numbers to be down. So I was going to just go through the motions and put in a solid curl, WAS I EVER WRONG!

So lets get to it!

Powersports Strict Curl

25 lb db warmup

103x10

133x3

153x3, this was pretty easy. So I decided to go heavier.

163x3, very solid. This was so strong that I decided just to try for a lifetime PR!

178x1, Praise Adonai!(see video below)

This was AWESOME! A big PR on a night I did not even think this could happen. What a wonderful blessing, Praise GOD!

168x2, This is a double PR. (see video below) I could have went for 3 but I decided to wait.

158x4

158x4, both 158 lb sets were GREAT!



Lockouts(from top)

138x5

138x5

mini band curls-12 reps each arm

Sparq Bands, front pull and rows

2 sets of 12 reps



This was a TOP 10 ALL TIME workout. It was fantastic. I was not expecting anything like this but I am very grateful. A 183 lb curl is just around the corner!

H4CdgQtKtBM

Coke
09-18-2007, 05:43 AM
Wow man, them curls are ridiculous!!

POWERLIFTER87
09-18-2007, 11:05 AM
That's a huge curl. Awesome job on the PR.

Buffman
09-19-2007, 12:23 AM
Thanks CoCoa and Powerlifter87

I

Buffman
09-19-2007, 12:23 AM
Thanks CoCoa and Powerlifter87

I am trying hard to get ever closer to that 200 lb curl!:strong:

Buffman
09-19-2007, 12:48 AM
Current mood: ready for a pig roast!



This past Sunday was Bench Press day. I went and lifted with my great friend JT Hall in Lexington. The goal was to break in a new Fury Bench shirt I will use in Aruba. We took several good attempts and did well. I was a little tired coming into this workout because I had worked til 2 am the previous night, but we had a great session. And afterwards we made a few HKA(Hog Killers Association) videos for those people in arkansas! HKA is a group of unified lifters who in March of 2008 will thwart the Top Hogs from arkansas(I can't capitalize such a place)!



Included are two videos

405x3, 430x1 competition pause


sdb9KqwYfQQ


HKA(Hog Killers Association) tearing phone books
-JQDiA0tpNE

Buffman
09-23-2007, 04:02 AM
Current mood: preparing for the battle!
Category: preparing for the battle! Sports


Early Friday morning was Deadlift night. I was feeling good and ready to go for a big pull for reps. I am only going to be pulling reps in the Deadlift for the next couple of months, because I want to see where this takes me and keep my CNS in good condition.

So here we go...........

Deadlifts

barx10

135x5

225x5

315x5

405x5

455x2

505x4, :strong: Praise Hashem!(see video) A very nice set. I had at least one more in me, but decided to save it for another workout!

465x5(see video)

465x5



Calf Raises

3 sets of 12 reps with bodyweight

wide and narrow stance



Ab Wheel

5 sets of 5 reps:strong:

STRETCH!!!!!!!!!!!!!

This was a nice workout and I can feel a PR pull coming in a few months. I just have to be patient!

The 505x4 and 465x4 sets are here....

HU9LKZfXHcY

Buffman
09-27-2007, 12:44 AM
9-25-07 Bench Press, 32 days until ARUBA!
Current mood: focused!!!!



The countdown is officially on until Aruba and the NAPF/IPF North American Bench Press Championships!

As of this workout it was 32 days and at the time this blog was written it is 30 days until I compete for an IPF gold medal! So here is this weeks Bench workout............

Bench Press

15 lb shoulder rotations

135x10

225x10

315x8

405x3 easy

445x1, slow but good. I wanted to go a little heavier but I am still recovering from the previous weeks shirt workout.

415x2, missed 3rd rep. It was close, but so far away!(see video below)

415x2, missed it again, oh well I shall try and try again another week.

LOCKOUTS

405x1

455x1

505x1, okay(see video below)

520x1, slow but good.(see video below) I am going to go up 5 lbs for the next two workouts to really prime the lockout for ARUBA!

Pause reps

365x4(see video)

365x3, just out of gas this week

Triceps Pushdowns- monster band & 60 lbs

2 sets of 12 reps

Sparq Band Presses

1 minute alternating presses



Here is the 415x2, 505x1, 520x1, 365x4 Bench Press video! Shalom!
tv5fn7aMmiM

Coke
09-27-2007, 05:11 AM
Major props on your deads and benching.

POWERLIFTER87
09-27-2007, 10:28 AM
I am trying hard to get ever closer to that 200 lb curl!:strong:

So am I. I'd like to strict curl 200lbs. later this year. You're a little closer than I am though.

Very strong deads and benching.

Buffman
09-27-2007, 12:43 PM
CoCoa & POWERLIFTER87

Thanks for the positive reponses. I appreciate them.
The 200 lb curl is coming, it is just a work in progress. :clap:

Buffman
09-28-2007, 12:43 AM
9-27-07 Powersports Curl.....more power!!!!!!
Current mood: coming to get some HOGGIE!



Early Thursday was Biceps and back work. As always I really focus on my powersports curl training. Especially since the meet is less than 6 months away. I have also decided to try a more accepted style of curl which involves a slight lean forward to start the lift. It has come to my attention that the Powersports Curl is allowing a slight sway and it can be a forward sway to initiate the lift, so I am going to adopt this into my training. It makes the curl easier to perform with the extra momentum and will hopefully satisfy the critics and the judges.

Honestly, who ever really satisfies the critics?:whiner:

Lets curl.............

Powersports Curl

25 lb dumbell warmup

103x10

133x3

153x3

163x3, very solid(see video)

173x2, this was a great lift and a double PR(see video):strong:

183xmiss, the weight felt light, but with my shoulders still sore from benching it was not going to go tonight. But SOON!

158x5, strong set(see video)

158x4



Lockouts from top

143x5

143x5, both sets were good. These sets really add the lbs on the lift.

mini band curls--15 reps each arm

Front Lat Pulldowns

110x10 for 3 sets

Sparq Band Rows-2 sets of 12 reps each

front & back rows



That was it. The new style is great and is really going to add lbs to my Powersports total.

Also the part of the video following the 163x3 curl is my tryout video for dancing with the stars! Do you think I have a chance?



163x3, 173x2, 158x5 Powersports Curl Video
DIIJlfNOfjc

Coke
09-28-2007, 05:01 AM
Get outta town dude - :D

Buffman
09-28-2007, 12:52 PM
Thank CoCoa
I plan to do more than just get out of town.......

I am to leaving the country in 27 days for ARUBA!;)

USA all the way!

Of course my dancing could get me thrown into exile!:(

KevinStarke
09-28-2007, 01:39 PM
Great benching, pulling and curling man lookin strong.

Buffman
09-29-2007, 01:54 AM
KevinStarke
Thanks I appreciate the response. I am trying hard to be ready to compete at the Pro Powersports in March.:smoke:

Buffman
10-01-2007, 04:47 AM
9-29-07 Squat....deep into the dark!
Current mood: feeling a SURGE! :strong:


Early Saturday was Squat night. I had an idea of what I was going to do but had to get everything set up correctly. I managed to get everything set up and ready, but I got a late start(or very early morning start)! So I only did Squats and some Ab work. Cardio and calf raises had to go this week. That was okay but it was a good.

Squats.........with cambered squat bar

bar(50)x10

140x10

230x10

320x8

410x5, very solid!

425x4(see video) this was a strong set. I am slowly moving up just as planned!

380x7, Very SOLID!(see video)



Ab Wheel

6 sets of 5 reps

And THAT was all folks! It was a nice concise workout that continues the upward trend. I was very pleased. As for the video.....this was something I wanted to try and see if it worked. I like the way it turned out. If you don't mind let me know what you think of this video!

Shalom!



425x4, 380x7 Squatting in the dark!


sdmYUrYY-LE

Herandi
10-01-2007, 05:17 AM
you're crazy! nice work though!

Buffman
10-01-2007, 05:40 AM
Herandi

Thanks for the response:scratch:

Buffman
10-12-2007, 01:27 AM
10-11-07 Powersports Curl.......Bringing the power!
Current mood: Bringing the power!



Thursday was Biceps night. I felt okay after benching two days prior(did not blog it), but wasn't really expecting much. So when things go well it is a real blessing. This was a strong workout that keeps the momentum going towards the Pro Powersports meet in March 2008!

Here are the results..........

Powersports Curls

25 db warmup

103x10

143x3, easy!

153x6, (see video)Praise Adonai! This was a sweet 6 reps!:cool:

163x4, very strong and powerful! I was very pleased with this set!:rolleyes:

163x3

158x3

158x3, these were 5 awesome work sets!



Lockouts

143x5

143x5



mini band curls..15 reps each arm



Front Lat Pulldowns

110x10....3 sets



Sparq Band Rows

front and standing....2 sets of 12 reps each!



This was a thrilling workout. I was not expecting it to go this well, but Praise Yeshua! It was GREAT!

Here are the 153x6, 163x4 videos....enjoy!
xQastU1ghe0

Buffman
10-19-2007, 02:20 AM
10-13-07 Deadlifts...just a little delayed!
Current mood: contemplative
Category: building power! Sports


Well this blog is just a few days delayed. Just a little bit, but besides that we are off and running with the Deadlift!



Deadlift

barx10

135x5

225x5

315x5

405x5

455x2

515x1

545x1, very good lift(see video)

560xmiss, it broke the ground but I just don't think I was rested enough to hit a PR. Soon very soon!

560xmiss, I was mad so I tried it again

525x3, Praise Adonai! This was a triple PR. I was very pleased with this set.(see video)

465x5



Calf Raises-wide and narrow

3 sets of 12 reps

AbWheel-5 sets

Stairclimber for more than 10 minutes



and STRETCH!!!!!!!!!!

This was a great workout and I really see a BIG PR coming in the near future!



545x1, 525x3 deadlift video...:hello:
pzihz9JAHzs

Coke
10-19-2007, 07:13 AM
Doing super, the 6pps deads are right around the corner now.

Buffman
10-19-2007, 12:44 PM
Thanks CoCoa

I would love to hit 600 but I am going to have to get a lot better.:whip:

Buffman
10-21-2007, 07:03 PM
10-18-07 Powersports Curl.......PR for reps
Current mood: ready for ARUBA!



The 18th was Curl night. This is my last curl workout before I leave for ARUBA! My only goal was to just get in the gym and hit some strong sets. I had my first solo strength ministry program in 2 years two days prior to this workout so I was not really expecting too much, but had a good workout. I even managed to add a message with help my training partner for my Powersports rival from Arkansas! Lets get to it.........



Powersports Curl

25 lb db warmup

103x10

143x3

153x3

168x2, missed 3

168x3, Praise HaShem! This was a triple PR!(see video):strong:

163x5, another great PR for a set of 5! (see video):strong:

163x3 missed 4, I was gassed form all the weeks strength activities! It was a great week!:D



mini band curls--15 reps each arm

Front Lat Pulls

110x10 reps.....3 sets

Sparq Band Rows

front & standing...2 sets of 12 reps

Ab Wheel...5 sets



This was my last curl workout until after ARUBA.

Here is the video of the 168x3, 163x5 reps with a message for a top hog...........

66rb0Sve6LE

Coke
10-22-2007, 09:35 AM
Several sets of curls with 168lbs is sweet - :thumbup:

Buffman
10-22-2007, 11:38 AM
:hello:
Thnaks CoCoa
I am getting there slowly with the Powersports Curl lift. It just takes time.
Thanks for the comment I appreciate it.

Buffman
10-25-2007, 12:35 AM
Bench Press on 10-20-07..... Team USA & destination ARUBA
Current mood: Aruba here I come..USA all the way!!!!


I got my last workout before the IPF/NAPF North American Bench Press Champioships in on early Saturday. I had been having some minor pec strains I had to deal with for the last couple of weeks, but everything is healed up and I am roaring to hit the beach in ARUBA! So with further delay here is my last workout.....



Bench Press

15 lb shoulder rotations

135x10

225x10

315x8

405x2, this felt rusty. I needed another warmup and will start adding it in immediately,

425x1 (see video) This was a solid lift. It went up well and will be my raw opener in Aruba!

405x5, I did a triple then 2 singles with 30 seconds rest each.(see video)

365x4 pause reps



Tricep pushdowns

monster band & 60 lbs --2 sets of 12 reps



Sparq Band Presses

wide, close, incline, tricep, and flyes

2 sets of 12 reps each, this is a pretty tough group of reps to complete, but it is great for endurance.

This was a solid workout and I plan to open with 425 raw. The second attempt will be 513 in my Titan Fury and my third attempt will be 529 or whatever it takes provided the first two go well.

Praise Adonai!

I want to say a special Thank You to Robert Keller, Joe and Cathy Marksteiner who have been exceptional to work with as I get prepared for my first international meet. Also a big Thank You to USA Powerlifting! I really appreciate and I am very grateful for this opportunity....Thank You!

USA all the way!

Here is the video of the 425x1, 405x5 and a Team USA Thank You message!


0oOjDy99h9g

POWERLIFTER87
10-25-2007, 08:50 AM
Bring back the gold from Aruba. Good luck!

Buffman
10-29-2007, 09:25 PM
Current mood: USA all the way!



How do I summarize into a few words the entire experience of competing as a member of Team USA in Aruba at the IPF/NAPF North American Regional Bench Press Championships? Well I really can't, but I will give a brief summary of this great meet and outstanding experience.

Thursday--I left Kentucky for Aruba. It was cold here in Kentucky (and still is) and extremely warm in Aruba. I had a layover in Miami and got my first text message from my friends and family encouraging me. The text messages continued throughout the weekend and were a real blessing and encouragement to me. Thank You to everyone who sent one, I really appreciated it!

Friday--This was my rest day from the previous days air travel. I managed to get a lot of sleep and felt really good when I woke up. During the day I went to out the beach, attended the nominations meeting and went shopping on the island. Aruba has a lot of stuff to buy and do. Too much to cover in one weekend. The day finished off when a bunch of the lifters went over to Tony Roma's for dinner. It was a great day of fellowship and fun.

Saturday--The day I had been training for the last 6 months. It was finally here and I was constantly reminding myself to live in the moment and enjoy everything about this trip. The competittion got started in the early afternoon and I recorded the entire meet. The first flight of benchers were great with some fantastic lifting. I lifted in the second flight and opened with 424 lbs. It went up like a rocket and felt very light.(see video) My second attempt was 512lbs. I was wearing a Titan Fury and took the weight at arms length, got the start and press commands then exploded the weight upward. I drove hard through the lockout and racked the weight. I arose unsure what the lights would be due to some uneveness, but joyfully I recieved 3 white lights.(see video) Praise Adonai! The 512 locked in the Gold, so I decided to go for a 3rd attempt PR of 529. Joe Dematteo & Jules Pelligrino helped tweaked the shirt a little more. I felt ready to attempt a PR. Taking the weight at arms length felt light, I got the press command & the weight came off the chest more forcefully than the 512, but I faltered at the top of the lift and the spotters took the weight. Not today, but soon. The Aruban media at the meet took a tremendous amount of pictures and video footage. Here is a link to the 385 pictures that the local radio station took. Just click on the link

http://www.magic965.com/gallery/thumbnails.php?album=537

The lifting highlight of the meet was the 606 lb Bench Press by IPF World Champion Dennis Cieri!(video very soon) The personal highlight was when I had the Gold medal placed on my neck and the stood on the podium as the National Anthem played(see video). It was a moment that I don't believe I will ever forget. Praise God!

After alll the awards and lifting and fun had in Aruba, I want to thank a few people for this great memory. Robert Keller & William Woodley, Thank You gentlemen for running such a great meet and especially Robert for giving me the opportunity to be a part of Team USA. I am very thankful & grateful. To all my friends and family members who sent text messages throughout out the weekend, Thank You. Words cannot express how much those messages encouraged and motivated me. I am very thankful for each and every text I recieved. Thank You! To all the members of Team USA, it was a great pleasure and joy to meet and spend time getting to know all of you. To all the staff and international lifters, especially William Woodley, thank you for sharing this moment in all our lives. You are all my friends and I hope to see you again. To Dr Hugo Velazquez, thanks for helping me with a ride to the airport. I greatly enjoyed our conversation we had while waiting for our flight and in the competition. I hope to see you again soon my friend!

Thank you to all all of the online support I recievd, I really appreciated it. Thank You!

I hope to do it all again in Costa Rica on September 2008!

USA all the way!!!!

Here are the flags, 424 & 512 bench presses, medal presentation & the National Anthem video....


nKou8Ouz0U8

Coke
10-30-2007, 05:37 AM
Props on the tremendous success, you deserve it man!!

Buffman
10-31-2007, 01:49 AM
Thanks CoCoa,
It was a really awesome experience!
I hope to get the opportunity to do it again next year at the NAPF bench meet in Costa Rica!!!

POWERLIFTER87
10-31-2007, 09:25 AM
Congratulations on the gold medal! Aruba sounded like a lot of fun as well.

Buffman
10-31-2007, 11:16 PM
POWERLIFTER87

Thanks for the comment, I appreciate it.

Aruba is AWESOME! It is extremely friendly and very safe. A great place to have a meet!
The most exhilarating moment was standing on the podium and having the National Anthem played. It made the whole experience more than worth the money, training and time.
USA all the way!:strong:

Buffman
11-12-2007, 02:59 AM
11-6-07 Bench Press......chasing the dream!!!!!!!!
Current mood: resting peacefully
Category: resting peacefully Sports


After the NAPF Bench Press meet I found myself in a time of reflection. I want to really focus on my goals and give 100 percent effort to reaching the milestones. I found that this ambition has caused some internal conflict into what direction my training will go for the next year. I am still in the midst of refining and planning the strategy to achieve my goals, but in the middle of this process I have decided to mainly focus on the bench only for a few weeks. This will help my body heal and give me some more time to ponder and search for the desire to go after my dreams. So without any further delay here is this past weeks Bench Press workout..

Also I just had to listen to KOKOMO one more time while training, Aruba was a great meet! I will always remember that trip!

Bench Press

15 lb shoulder rotation

135x10

225x10

315x8

365x3

405x3

405x3

405x4--3 plus a quick single(all 3 previous sets are in the video)



Pause reps

365x3

365x3



Tricep Pushdowns

monster band + 60 lbs

2 sets of 12 reps



Sparq Band Presses

wide, close, incline, tricep, and flyes

2 sets of 12 reps each all continuous reps



Praise Adonai! It was a really good workout and sets a solid foundation to build upon for the next meet..



Here is the video of the 405x3, 3, 4 10 total reps
iWFqGNMO16E

Coke
11-12-2007, 08:39 AM
Good deal dude, being smart about the training before taking it to the next level again.

Buffman
11-12-2007, 09:37 AM
Thanks CoCoa

Trying to be smart and use my experience. I need some rest. :thumbup:

Buffman
11-18-2007, 05:09 PM
11-13-07 Bench Press...preparing to achieve!
Current mood: Fired UP!
Category: Fired UP! Sports


I am a little late with last weeks blog workouts, but I am catching up. This is last weeks Bench Press workout and video. I got a real late start last week and did not expect much, but it went well.

So here we go.........

Bench Press

15 lb shoulder rotation

135x10

225x10

315x8

405x4, great set(see video)

415x2 just missed a 3rd rep(see video)

415x2, just missed the third rep again(see video)

The 415x3 will fall soon. I can feel the power!

Lockouts

455x1

495x1(see video)

525x1(see video)

545x budged and almost there. A little rest and it gets smoked!



Pause Reps

365x3

365x3, both sets were very solid and could have easily went for a 4th rep, but I decided to save it for this weeks workout!

Sparq Band Presses

wide, close, inlcline, tricep, and flyes.

2 sets of 12 reps each



This was a solid workout to set up this weeks Bench Shirt Workout! I am going to try and unleash a FURY!
dWB5bysHZ0M

Coke
11-19-2007, 06:07 AM
Impressive pressing like always man.

RedSpikeyThing
11-19-2007, 08:38 AM
great benching! Paused reps are looking particularly strong

Buffman
11-19-2007, 09:28 PM
Thanks CoCoa & RedSpikeyThing

I appreciate the comments.
The pause reps are not my focus right now, but I will up the weight in a few months.

Buffman
11-24-2007, 03:52 AM
11-20-07 Powersports Curl.........going the distance!!!!!
Current mood: going to rest!!!!!!!



Early Wednesday morning was my weekly Biceps and Back workout. I had benched in a new shirt the previous night and was very unsure how this workout would go, but it went well and here are the results......

Powersports Curl

25 lb db warmup

103x10

143x3

158x3

168x3, Very solid and strong set, Praise Adonai!(see video)

163x4, I missed a 5th rep but had four very solid reps(see video)

163x4, another big quad set. The powersports curls are coming along well(see video)



mini band curls

15 reps each arm



Front Lat Pulls on BOSU

120x10 reps for 3 sets



Sparq Band Rows

upright and standing- 2 sets of 12 reps



Concentraion Curls on BOSU

50x17

60x10

That was it. This was a solid workout and I can feel with more rest another big curl PR in the near future!

Here is the 168x3, 163x4, 163x4 Powersports Curl video


mDe7MiH6xEM

Coke
11-24-2007, 05:49 PM
Nice job bro, should be well pleased with them curls and all.

Buffman
11-25-2007, 04:53 AM
Thnaks CoCoa

I appreciate the comments. The Powersports Curl is getting there. Hope fully in the 180's by New Year!

Merry Christmas!

Buffman
12-03-2007, 12:55 AM
12-1-07 Bench Press ..........an Orange Crusher!
Current mood: Volunteers Beware!!!!!!!



Sometimes we all get in a little funk in our training. Well since I came back from Aruba as part of Team USA I have been in a major funk. I have had a few okay workouts here and there, but basically it was stagnant. So I had decided to enter one final meet this year, the USAPL Tennessee State Championships. After I committed to this decision to compete I had 2 less than desirable workouts, but like the preacher says..Hold on Sunday's Comin'! Well Sunday arrived early this week. I normally bench on late Monday night, but due to a meet I had to get my last bench in 4 days after my Monday bench. So Sunday arrived on Friday. So without further delay lets get to the....Hold on Sundays Comin' workout!

Bench Press

15 lb shoulder rotation

135x10

225x10

315x8

365x3

405x3, Praise Adonai, this was GREAT!(see video)

430x1 competition pause(see video) This was a little slow but a big step back in the right direction!!!!!!

415x3,(see video) I did a strong double then rested for a few seconds and crushed a third rep, All glory to Elohim!

Pause Reps

375x3, just miseed a 4th rep

375x3(see video) a strong final set!



Sparq Band Presses

wide, close, incline, triceps, flyes

2 sets of 12 reps



BOSU pushups

1 set of 10(first time on BOSU)

1 set of 20 strong reps. Very cool stuff.



That was it, but it was a GREAT IT! I am very Thankful to have a Strong & Solid workout heading into my next meet.

I am ready to kick some Big Orange!!!!!!!!!!!!!



Here is the video from the workout

405x3, 430x1, 415x3, 375x3 Bench Press


dpsWE69R1P4

Buffman
12-17-2007, 04:49 AM
12-14-07 Powersports Curls...Merry Christmas!
Current mood: Full of Christmas Cheer!!!!!



Early Friday morning was my first curl workout in 11 days, I was feeling good and ready to go even though it was only 6 days after the USAPL Tennesssee meet. So I loaded the bar and gave it the old college try and here we go...........

Powersports Curl

25 lb dumbell warmup

103x10

143x3

153x3 this set went so well I decided to try some singles tonight.

163x1, very strong rep

173x1, (see video)this was great and very solid.

183x1, missed halfway but I could definitely feel this one going very soon.

163x4(see video)

158x5(see video)

mini band curls

15 reps each arm

Concentration Curls

60x12

60x14

Sparq Band Rows

upright and standing

2 sets of 12 reps

Ab Wheel kneeling on BOSU

3sets - 26 total reps



That was all and have a very MERRY CHRISTMAS!!!!!!!!!!!!!



Here is the video form the workout

eaZVlYk-_Dw

Coke
12-17-2007, 05:21 AM
Great liftings as always, state of mind is super too.

Lones Green
12-17-2007, 06:17 AM
how bout that UT game? :p

nice benching as always.

Buffman
12-18-2007, 12:16 AM
Great liftings as always, state of mind is super too.

Thank you very much CoCoa

I am trying to stay focused and be mentally prepared....




MERRY CHRISTMAS!!!!!!!!!!

Buffman
12-18-2007, 12:20 AM
how bout that UT game? :p

nice benching as always.



Thanks lonesXedge:thumbup: :tuttut:

Just so you know I went down to Tennessee and whooped on some volunteers at the USAPL Tennessee State meet.:offtopic: I left with the Best lifter in the Bench Press :strong: and as a life long Kentuckian I was PROUD to kick some vol butt!!!!!!!!!!!!:clap: :hello:


Merry Christmas!

Buffman
12-18-2007, 12:21 AM
12-15-07 Reverse Band Bench Press workout...OHHHH YEAH!!!!!!!
Current mood: MERRY CHRISTMAS!!!!!!!!!!



I have been slowly going up in my equipped bench press for the last few years, but hit a major sticking point this past several months. I have doing heavy lockouts but they were really overtaxing my CNS. I needed an exercise that would be moderate on my CNS yet be as close as you can to a competition bench shirt lift without training in a shirt. I searched the internet and looked and looked. I came upon an interesting idea of trying Reverse Band Bench Presses. I watched several videos and observed how it was impacting the lifters. As well as how it could be performed by someone who trains alone in the garage. I even spoke on the phone to Mike from LiftingLarge.com who was very helpful and knowledgeable about reverse band pressing. Well, after much deliberation I decided to purchase the Woody 5 Large bands from LiftingLarge.com. I got them in the mail several days later and decided to have a bands only workout to find out where I was so I could work the reverse band pressing into my normal workout routine. Here are the results from my first Reverse Band Bench Press workout on early Saturday morning December 15!

Obviously the first thing I had to do was get the bands set up and then thread the bar between them. I am glad I took a workout to learn how to do this, because it took a few tries but I got it right eventually and only dumped the bar once. After the set up I warmed up with 135, 225 and 315. The lighter weights were really awkward considering how the reverse band setup really helps you explode off the chest.

I then went 365 for 3 and it was sweet.

I proceeded up to 405 and planned on doing just 5 reps but I blew 7 reps up like 225. Of course the lockout was harder but the speed was great!

After the success at 405 I went to 455 and blew up abother quick 4 reps. This was AWESOME !

I decided to go for 505 raw. Now let me remind you that while the bands help, 505 is still 505 raw and I only weigh around 215. Well I absolutely crushed 505 for a large double. I waited another couple of minutes and did a competition pause with 505. I honestly believe that 505 lb pause rep felt just like a lift done in a bench shirt. This was exactly the exercise I have been looking for. Praise God!

I finished off the workout with a 475x3 competition pause set. I was TOTALLY jacked after this workout. I can finally get some heavy bench shirt work in and I firmly believe this exercise will have tremendous carryover onto the platform!!!!!!

MERRY CHRISTMAS!!!!!!



Here is the video form the workout

405x7, 455x4, 505x2, 505x1 paused, & 475x3 paused


EdeLjTIQQhs

Buffman
12-26-2007, 01:21 AM
Here is my Very Merry Christmas Bench Press video....no journal entry just the video from the workout.http://i187.photobucket.com/albums/x224/benchpressgorilla/santasmile.gif



http://i187.photobucket.com/albums/x224/benchpressgorilla/merry-christmas.jpg


A0NwOvbbk6o

Buffman
12-26-2007, 01:22 AM
12-25-07 Bench Press...a Very Merry Christmas!!!!!!
Current mood: Jubiliant!!!!!



This weeks Bench Press workout fell on Christmas Day! I had spent the day with my family in my hometown and was well fed, but still a little sore from the past weeks work(especially Saturday). Even though I did not feel my best I headed down to the garage for some Christmas Day Bench Pressing......



Bench Press

15 lb shoulder rotations

135x10

225x10

315x7

365x3, this felt okay, but I was unsure how the rest would go.

405x3, I really had some zing with these at lockout(these are the 3 lifts on the video introduction)

420x3,(see video) I did a double then a quick single a few seconds later. My lockout power was excellent on these.

Reverse Band Bench Press

485x4(see video) I had lots of power on these.

505x2(see video) a very strong double

515x2(see video)another strong set. The reverse bands are really giving me some benefit quickly, but the goal is to head towards the 600 lb bench press in the 220 lb class and I am getting closer.

Close Grip Bench

12 reps

Sparq Band Presses

(wide, close, incline, tricep & flye)
2 sets of 12 reps

BOSU pushups

1 set of 10 reps

1 set of 21 reps

Ironmind Wrist Roller

5 sets

that was it and it was a very Merry Christmas!!!!


QRdb4Sit17I

Coke
12-26-2007, 05:56 AM
Killer bench pressing on xmas day.