Wild Bills Training Log For An Elite Total

[WILD BILL]

My 1st day at Super Training is when I started this Log



November 22, 2007 - Thursday

My new GYM/HOME
Current mood: accomplished
Category: Sports


Well this is only my 2nd blog ever but since im back n the powerlifting scene expect more to come. So i just started with a new gym that trains with the Westside Barbell Method. I went tuesday n did deadlifts heres how my workout went.

135x5 225x5 315x5 405x5 495x5 545x3 585x1

This was the 2nd time doing deadlifts n 3yrs, it felt strong n looked good. All lifts were done raw with just a belt. Since im back into training now i will be doing deads at least once a week, ill keep u all posted on my progress.

Today, yes on thanksgiving we lift, was bench day. Ive been back into lifting for about 2months now after 2 1/2 yrs off. I did raw max n then i did raw racked lockouts. My workout went well.

Raw max Bench

135x5 225x5 275x3 315x2 365x1 385x1

Raw racked lockouts. About the top 6in of my bench

135x10 225x5 315x5 405x5 495x5 545x5 585x3 495x5

Both lifts felt great n felt strong. With this new method of lifting ill be doing I expect to be totaling 1800lbs as a Junior n the 308lb class by Jan. I cant wait to start competing again. Anyways I wana say thank u to Jay "The Dawgfather" n The Brute for inspireing me to get back into lifting. Everyone lift hard, lift strong, lift heavy.






November 24, 2007 - Saturday

Squat Day 11/24
Current mood: accomplished
Category: Sports


Today was a great day in my new GYM/HOME lol. Today was squat day and i was looking forward to it since I havent squatted in almost 3yrs. I started off raw no belt or suit just warm ups.

135x10 225x5 315x5

I moved over to the mono lift and i put my squat suit on without the shoulder straps. I did just the bar for 10reps to get comfortable. Then we added weight.

135x5 225x5

We took the weight off and added 225lb bands pulling the weight down. This type of method is brand new to me so I have to get used to it for right now. If u dont know what the bands do they pull the weight down but on ur way up the weight gets heavier n heavier. This helps u explode out of the hole. This is what I did next, all weight shown here is the actual weight on the bar so whatever the weight is add the 225lb bands.

135x5 225x5 315x2 315x2 315x3 365x2 365x2 405x2

455x1 495x1

All the lifts felt strong as hell. The guys corrected my squat form just a bit and that will take time to get used to as well. But all in all today was a good day and I feel good in the squat for not doing the squat for almost 3yrs. One of the guys there said I should be squating 800lbs in no time. Lets hope it really happens I sure do. So after a week of training with these guys I kinda know where my lifts are.

Squat-495lbs + 225lb bands, belt and half suit

Bench-395lbs raw

Dead-585lbs raw just a belt

Total 1475lbs. Thats after lifting for about 2months now. By Jan I hope to total 1750lbs as a Junior in the 308lb class or the 308lb+ class. Everyone lift hard, lift strong, lift heavy





November 28, 2007 - Wednesday

LEG/LOWER BACK DAY
Category: Sports


Maximum effort Day BW298lb

Last tuesday I did deadlifts so today with the advice from Scott I did Suspended Good Mornings with the bar 39in off the floor with a 60lb bar. 1st time ever doing these but with the help from Jim and Scott I got the idea.

150x10 240x8 330x5 420x3 470x1 510x1 560x1 560x1 330x6 420x3

Both times attemping the 560 I got it off the chains and held it but could not stand up with it. Will hit it for sure next time though.

I did 2 accesory exercises afterwards. 1st was 4sets of 5reps on the reverse hyper. 2nd was the tire flip. 400-500lb tire. 5 flips on a down grade then another 5 flips on the up grade. All in all I was happy with my workout. Once I get the hang of all this new **** I should be upping the weights. Lift hard, lift strong, lift heavy.




November 29, 2007 - Thursday

Maximum Effort Bench Day
Current mood: annoyed
Category: Sports

Maximum Effort Bench Day BW 299lbs

Bench Press Raw

135x10 225x5 315x3 365x1

Bench Press 3Board Raw

315x5 365x1 405x1 465x1(missed)

1st time doing board benches. Feels alot diff and I need to get the form down. I need to tuck my elbows and come lower. A few more times and I'll get it down. Other than the form I felt strong tonight.

Accesory work

Incline Bumbell Bench
4sets 10reps

Tri-cep pushdowns
4sets 10reps

Lift Hard, Lift Strong, Lift Heavy




November 30, 2007 - Friday

Dynamic Effort Squat Day
Current mood: accomplished
Category: Sports


Dynamic Effort Squat Day BW 297lbs

It was only me and my Buddy Jim Tonight so not to heavy. Started free weight squat.

Full motion free weight squat Raw

45lbBar x 10 135x10 225x5 315x3 405x2

Box squat 18in with half suit and Belt

455x2 455x2 455x2 455x2 455x2 455x9

Tried 2diff suits but both seemed to be to small. Weight felt real easy but wasnt going to push it to hard with no spotters tonight.

Did some accesory work

Back attack

2sets x 10reps 2sets x 8reps

Reverse Hyper

2sets x 10reps

Lift Hard, Lift Strong, Lift Heavy





December 2, 2007 - Sunday

Dynamic Effort Bench Day
Current mood: determined
Category: Sports


Dynamic Effort Bench Day BW 297lbs

Today I worked on some speed training with the help of Roy showing me the ins and outs of band training.

1st I started off doing raw bench to warm up.

135x15 225x5 275x3

Then I moved on to the band training with Roy. I used the black monster minis with both ends of the band on the bar. This was to help with explosive power off the chest.

bar x 10 135x5 185x3 185x3 185x3 185x3 205x3 205x3

225x3 225x3

Moved on to some accesory work

tri-cep pushdowns

5sets x 10reps

One-arm DB rows

4sets x 10reps

Close grip lat pulldowns

5sets x 10reps

Good workout today, felt good to do new stuff. Cant wait to compete again.

Lift Hard, Lift Strong, Lift Heavy





December 5, 2007 - Wednesday

Maximum Effort Squat Day
Current mood: tired
Category: Sports


Maximum Effort Squat Day BW 300lbs

Did max squat today RAW just a belt. Did box squats with a 16in box.

150x8 240x5 330x5 420x3 470x2 510x1 560x1

315x5 315x5

Lifts felt strong. At 560 started to put my head down and almost lost it but with Mike yelling at me to keep my head up i pulled through it. Realized I need to work more on core strength so I dont fall forward. Oh and thank you Mark for the Chuck T's, felt much better to squat in.

Next did some rack pulls off the 4pin with quaded mini bands. Jim said the bands add about 200lbs of resistence.

135x10 225x5 315x5 405x4 455x3 495x2 but didnt finish lockout.

Back was on fire after the squats and pulls.

RH

4sets x 10reps

Juan had me try on a bench shirt tonight, 1st time ive had one on in 3yrs. Need to get used to wearing it agin since I wana compete in Feb. Didnt go heavy since thur is Max Effort Bench day.

45lb Bar x didnt get to touch
95 x didnt get to touch
185 x didnt get to touch
235 x didnt get to touch
315 x got to touch n shot it right up.

Juan helped alot n gave me the run down on the form. Im a bit shakey but by feb should have it down. Was a really good day today and felt strong. Thanks to everyone for the help tonight.

Lift Hard, Lift Strong, Lift Heavy





December 6, 2007 - Thursday

Maximum Effort Bench Day
Current mood: ecstatic


Maximum Effort Bench Day BW 302lbs

Today was awesome. Im so stoked.

Bench Press Raw

45lb bar x 10reps 135x10 225x5 225x5 315x3 365x1

Bench Press w/ Bench Shirt

405x1 Smoked it 455x1 Missed lock out 455x1 w/ 1board

500x1 w/ 1board missed lock out

All the weights felt easy, trying to find the groove and get my elbows tucked in. I figure a few more times in the shirt and ill get it. Thanks to everyone in the gym tonight for the support and the help. I couldnt have done it without u all.

Floor presses - working on keeping my elbows tucked

135x10 225x8 275x5 275x5 275x5

Did some accesory work

Face Pulls

5sets x 15reps

Prison Abs

5sets x 15reps

Today was a great day. Most weight ive ever put up on the bench. Without the group of guys that I lift with this would have never been possiable in this short amount of time.

Lift Hard, Lift Strong, Lift Heavy





December 7, 2007 - Friday

Dynamic Effort Squat Day
Current mood: stoked


Dynamic Effort Squat Day BW 294lbs

Started with 15 1/2in box squat RAW

135x8 225x5 315x2

Next Moved on to Box squats but added 16 chains (8 per side) roughly 320lbs. Stuck with the 15 1/2 in box and put on briefs and Belt. All weight shown here is the actual weight on the bar so whatever the weight is add the 320lb chains.

225x3 225x3 315x2 315x2 315x2 315x2 405x2 405x2 455x2 495x1

Weight felt really good. Next moved to deadlifts off the floor. All was done raw just a belt.

135x8 225x5 315x3 405x2 495x1 495x1 495x1 495x1 495x1

Next did some accesory work

Prison Abs

4sets x 15reps

Back attacks

3sets x 10reps

Today was a great day. Not alot of distractions, just hoss, mark and I in the gym today. The info these guys have givin me is priceless. Thanks for all the help guys!

Lift Hard, Lift Strong, Lift Heavy





December 9, 2007 - Sunday

Dynamic Effort Bench Day
Category: Sports


Dynamic Effort Bench Day BW 294lbs

Today I worked on some speed training with the help of Todd 1st I started off doing raw bench to warm up.

45lb bar x 15reps 135x10

Added quaded monster minis

45lb bar x 10reps 135x5 185x5 185x5 185x5 185x5

Felt alot of shoulder discomfort today and dont know why.

Moved on to floor presses again, learning to tuck those elbows

135x10 225x5 225x5 225x5 225x5 225x5

Next did some rotator work, helped loosen my shoulder a bit.

4sets x 10 reps

Face pulls

5sets x 10reps

Today wasnt what i wanted. Only got 4hrs of sleep and was a little late and everyone was gone except Todd. My shoulder bothered me but worked through it and feels fine now.

Lift Hard, Lift Strong, Lift Heavy





December 11, 2007 - Tuesday

Maximum Effort Squat Day
Current mood: strong
Category: Sports


Maximum Effort Squat Day BW 296lbs

Today I did Suspended Good Mornings with the bar 40in off the floor with a 60lb bar. 2nd time doing these. Lifts were done RAW just a belt.

240x8 240x5 330x5 420x4 510x2 560x1 (missed this 2wks ago)

580x1 (missed it) 580x1 (missed it) 420x5 330x10

Lifts felt great, hit 560lb tonight which I missed 2wks ago so lifts are going up.

Next did Deadlifts, I was standing on 3matts to make the pull longer. All lifts done RAW just a belt.

225x8 315x5 405x2 495x1

Back really started to feel on fire so stopped there.

Next moved on to Landmine Abs

4sets x 10reps

Next did reverse Hyper

4sets x 10reps

Ended with the sled pull. Ran with all sets no walking.

6-45lb plates up n back in parking lot.
7-45lb plates " "
8-45lb plates " "

Tonight was a great night. Alota guys showed up and everyone was lifting hard.

Lift Hard, Lift Strong, Lift Heavy





December 14, 2007 - Friday

Maximum Effort Bench Day
Current mood: tired
Category: Sports


Maximum Effort Bench Day BW297lbs

Floor Presses

135x10 135x10 225x5 275x3 315x3 315x3 315x3 315x3

Reverse Green Band Bench

225x10 315x5 405x3 405x3 455x1 (missed) 425x2 (missed 2nd)

425x2 (missed both) 405x3 (missed 3rd)

Think I should have started with reverse band 1st. On all the missed lifts my spotter made me fight threw them never took the weight. So missed repas were more like negative reps.

Accesory Work

Rolling dumbell extentions

4sets x 10reps

Tate Presses

4sets x 10reps

Hammer curls

4sets x 10reps

DB Bench

4sets x 10reps

Lat pulldowns

4sets x 10reps

Close grip pulldowns

4sets x 10reps

Cable curls

4sets x 10reps

Prison Abs

4sets x 10reps

Felt strong when I started and after the RBB my tri's were done. Still managed to put in a good workout and fight through the burning in my arms. Great day today.

Lift Hard, Lift Strong, Lift Heavy





December 15, 2007 - Saturday

Dynamic Effort Squat Day
Category: Sports


Dynamic Effort Squat Day BW 294lbs

Today we started off with the Giant 60lb Camberd Bar to a 12 1/2in box. At 330lbs we added the large foam pad. All lifts done RAW just a belt.

Bar x 10reps 150x8 240x5 330x3 420x2

Next we had the Giant Camberd bar on the 12 1/2in box with the large foam pad. Added squat suit left straps down.

510x2 560x2 560x2 560x2 560x2 560x2 600x2 (PR)

Lifts felt really really strong, 1st time ever doing the Boxed Sponge Squats but felt great.

Gona go for heavy pulls on tuesday so just stuck to the squat today. I switched to some accesory work.

Back Attacks

4sets x 10reps

Sled Pulls

3sets w/ 7plates (Up and Back in the parking lot, all sets were ran with no walking)

Prison Abs

4sets x 10reps

Today was good. Had alota help from Mark, and Both Jims. Thanks for the help guys.

Lift Hard, Lift Strong, Lift Heavy





December 16, 2007 - Sunday

Dynamic Effort Bench Day
Category: Sports


Dynamic Effort Bench Day BW 302lbs

Today worked on some speed bench.

Full range Bench RAW w/ purple quaded bands

Bar x 10reps 135x5 135x5 135x5 135x5 135x5

Not alot of disscomfort this week. Kept the weight light and really worked on speed.

Next did floor presses

135x10 (+40lbs chains) 135x10 (+80lbs chains) 225x5 (+80lbs chains)

225x3 (+120lbs chains)

Afterwords Roy said that wasnt a good exercise for speed day, so thanks to Roy for telling me and reminding me to stay light and work on explosiveness.

Moved on to some DB bench w/ 70lb dumbells

3sets x 20reps 1set x 15reps

Worked on keeping my elbows tucked and explodeing with the weight.

Did some grip work. Used the farmers walk implements

135lbs in each hand 100ft there n 100ft back

225lbs in each hand 100ft there n 100ft back

Face Pulls

4sets x 10reps

Lift Hard, Lift Strong, Lift Heavy





December 18, 2007 - Tuesday

Maximum Effort Squat Day
Current mood: strong
Category: Sports


Maximum Effort Squat Day BW 296lbs

Today I wanted to see kinda where my squat was so I maxed out. Used the 60lb bar.

Bar x 10reps Bar x 8reps 150x6 240x4 330x3 420x2 (all lifts Raw)

This next set of squats I put on my suit straps down w/ a belt

420x1 (couldnt get down) 510x1 (didnt make depth but popped right up)

600x1(Put up straps made depth) 690x1(Made depth) 750x1(made depth)

Lifts felt good, should be a video of it soon. Used Metal Ace squatter, belt but no knee wraps. I feel like ill hit 900lbs in Feb.

Next went to deads off the 1pin. Kept the suit on but kept the straps down.

135x10 245x4(conv) 245x4(sumo) 335x3(conv) 335x3(sumo)

425x2(conv) 425x2(sumo) 425x2(+80lb chains) 425x2(+160lb chains)

515x1(+160lb chains) 515x1(+240lb chains, 3/4 pull couldnt lock out)

515x1(+240lb chains, made 2 attempts n couldnt move it I was spent)

425x3(+160lb chains) 425x3(+160lb chains) 425x3(+160lb chains)

My deads feel like theyve moved way up, mainly cause Ive been hammering my lowerback and abs for the past 3wks.

Prison Abs

4sets x 15reps

Grip work (held the end of 30lb dumbell with fingertips for 15secs)

5sets

Tonight I felt really good after the workout. All the guys in the gym congradulated me on the squat. All my lifts are moving right along, now I just have to work on getting a bench over 550lb by feb 23rd.

Lift Hard, Lift Strong, Lift Heavy





December 20, 2007 - Thursday

Maximum Effort Bench Day


Maximum Effort Bench Day BW296lbs

Started with bench RAW

135x10 225x5 315x3

Shirted up

405x2(1board) 455x2(1board) 495x2(2board) 545x1(missed off 2board)

405x6(2board) 405x7(2board)

Went RAW again for reps

225x20

Had to cut it short 2nite. Had to pick up my sister from the airport 2nite. Will be in 2marow to do my secondary movement and accesory work.

Lift Hard, Lift Strong, Lift Heavy





December 21, 2007 - Friday

Maximum Effort Bench
Category: Sports


Maximum Effort Bench BW 296lbs

Finished my workout from lastnight 2day.

Started with racked Lockout with monster minis

135x5 225x5 315x5 405x5

Added another mini band

405x5

Added another mini band

405x3(ended with 2 mini's and a monster mini on the bar)

Prison Abs

3sets x 10reps

Dumbell Bench

70lb DB's for 20reps, 15reps, 10reps

Rolling Dumbell extentions

4sets x 10reps

Hammer curls

4sets x 10reps

Tate presses

4sets x 10reps

[WILD BILL]

December 22, 2007 - Saturday

Dynamic Effort Squat Day
Category: Sports


Dynamic Effort Squat Day BW 291lbs

Today we started off with the Giant 60lb Camberd Bar to a 12 1/2in box. At 420lbs we added the large foam pad. All lifts done RAW just a belt.

Bar x 8
150x8
240x5
330x4
420x2

Added suit w/ straps down

510x2
510x2
560x2
560x2
560x2
560x2
560x2
600x2
600x1


Moved to deadlifts off the floor with the reverse green band. Belt and suit with straps down. Have noticed that the past 2x doing this the suit restricts my movement cause I do it conventional. So im gona do raw for awhile or get a DL suit.

225x5
315x4
405x2
495x2
585x1
635x1
655x1


Next did some accesory work

Back Attack

3sets x 10reps

Prison Abs

3sets x 10reps

GHR

1set x 5
1set x 5 (1st time doing this, need alota work on this one.)


Lift Hard, Lift Strong, Lift Heavy

[JimMcD]

OMG where are you and Josh pulling that huge logo from? We gotta fix that somehow.

[WILD BILL]

OMG where are you and Josh pulling that huge logo from? We gotta fix that somehow.

I have no idea i didnt put it up. I logged on one day and boom there it was.

[JimMcD]

check in your control panel

[WILD BILL]

check in your control panel

I did. I dont know how to put a new one up though.

[JimMcD]

You can build a computer but you can't change your avatar?

[Lones Green]

im pumped to see some workouts in here. nice lifting man.

[WILD BILL]

You can build a computer but you can't change your avatar?

LOL ive never been a forum whore this is all new to me.

[WILD BILL]

im pumped to see some workouts in here. nice lifting man.

Thanks Bro

[North]

same here dude, you got insane strength

[VikingWarlord]

That first post was a MySpace blog, wasn't it?

Jesus, you're strong.

[WILD BILL]

same here dude, you got insane strength

Thanks Bro. Im a strong beliver in Genetics. Either u have it or u dont. I started in oct of 07 after 3yrs off. U can read about it in the new member section i posted. I was 315lb with a 455sq raw 315bp raw and a 465dead. And just after 3months im lifting more than I ever had in my life and yes im natural. I just EAT EAT EAT. Since then im down to 290lbs with a 750sq(equiped) a 495bpx2 (shirted) 395RAWx1 and a roughly 605 dead havent maxed out yet will on tues though.

That first post was a MySpace blog, wasn't it?

Jesus, you're strong.

LOL ya. I put my training log on there n then just copy n paste much easier lol.

[Lones Green]

whats your myspace address dude? ill send you an add

[WILD BILL]

December 23, 2007 - Sunday

Dynamic Effort Bench Day
Category: Sports


Dynamic Effort Bench Day BW 295lbs

Working on speed bench today.

Bar x 15reps
135x10


Added Carpet on my chest

225x5
225x5
225x3
225x3
225x3
225x3
225x3
225x3


Moved to floor presses with chains

135x10(+8chains)
135x10(+8chains)
135x10(+8chains)
135x9(+8chains)


Rolling DB extentions

3sets x 10reps

Hammer curls

3sets x 10reps

Tate Presses

3sets x 10reps

Cable Curls

3sets x 10reps

Lat pulldowns

3sets x 10reps

Face Pulls

3sets x 10reps

Today felt good. Hammered my tris n bi's today.

Lift Hard, Lift Strong, Lift Heavy

[WILD BILL]

whats your myspace address dude? ill send you an add

Ill just send u an add

[VikingWarlord]

LOL ya. I put my training log on there n then just copy n paste much easier lol.

You do what you gotta do.

[Lones Green]

rolling DB extensions with mini bands gotta be my favorite tri exercise.

[WBBIRL]

Crazy **** in here man, your a freak for sure.

Will be very interesting to see how your log goes, I'm watching a few other logs of people training West Side as I'm probably going to start training that way after I cut a little

[WILD BILL]

Crazy **** in here man, your a freak for sure.

Will be very interesting to see how your log goes, I'm watching a few other logs of people training West Side as I'm probably going to start training that way after I cut a little

Thanks Bro, hope ur training goes well

[WILD BILL]

December 25, 2007 - Tuesday

Maximum Effort Squat Day
Category: Sports


Maximum Effort Squat Day BW 289lbs : (

Went in lifted today. I feel like absolute **** though. I have a headache, cant breath with a deep chest cough, stuffed up nose, whole body aches and ive thrown up 2x now. But nothing is going to keep me outa the gym and i mean NOTHING!!!!!!!!!!!!!

Started with suspended squats with the 60lb cambered bar suspended at 39in. All lifts today were done RAW just a belt.

Bar x 10reps
150x8
240x5
330x3
420x2
510x1
510x1


These really wore me out.

Moved to back attack

3sets x 10reps

Prison Abs

3sets x 10reps

Reverse Hyper

3sets x 10reps

That was all I did today. Im gona stay home and rest as much as I can and take as much Vitaman C and IB Profun as my body will let me. Hope everyone had a wonderful x-mas and got everything they wanted. I had a good day except the one thing id really like for x-mas is a certain girl that cant be here today, u know who u are : )

Lift Hard, Lift Strong, Lift Heavy

[WILD BILL]

December 27, 2007 - Thursday

Max Effort Bench Day
Category: Sports


Max Effort Bench Day BW 284lbs

Got a new Katana Shirt from Titan so I wanted to try it out.

All lifts are raw

45lb bar x 20
135x10
225x5
315x3


Put the shirt on, way diff than the titan fury ive been using.

405x3 (2board)
455x1 (1board)
495x1 (1board n missed : (
495x1 (1board smoked it : )
545x1 (1board n missed, shirt really dug into me but i figure ill get into it every other week and start to feel the groove n feel more comfortable)


Took the shirt off and did a few reps RAW

315x8

Moved to accesory work

DB Bench

65lb DB's in each hand x 20reps
80lb DB's x 15reps
95lb DB's x 10reps


Skull Crushers

75lbs x 15reps
125lbs x 8reps
95lbs x 13reps
95lbs x 11reps
95lbs x 9reps


Lat Pulldowns

170lbs x 4sets x 10reps

Hammer curls

45lb DB's in each hand x 4sets x 10reps

Tricep pushdowns

60lbs x 4sets x 10reps


Thanks to Roy, Juan, Higgs and Mark for helping me out today. U guys wont let me give up and always make me feel like a HUGE PUSSY lol.

[WILD BILL]

December 29, 2007 - Saturday

Dynamic Effort Day
Category: Sports


Dynamic Effort Squat Day BW 284lbs

Used the 60lb cambered bar again today. Helps me with learning to stay real tight in the squat. Did box squats today.

13 1/2in box All lifts RAW

Bar x 10reps
150x8
240x5


14 1/2in box All lifts RAW

330x2
420x2


15 1/2in box Threw on briefs for one set then added my squat suit w/ straps down

420x2
510x2
560x2
560x2
560x2
560x2
560x2
600x1


Lifts felt really good today. Box was nice and low about 2-3in below my squat depth.


Back Attacks

1 set of 10 w/ 2-45 plates plus two purple minis

2 sets of 10 w/ 3-45lb plates plus two purple minis


Laying flat sit ups with 20lb kettle bell behind my head

3sets x 10reps


Day felt good. Lifts are improving and cant wait for my 1st meet on Feb 23rd.

Lift Hard, Lift Strong, Lift Heavy

[WILD BILL]

December 30, 2007 - Sunday

Dynamic Effort Bench Day
Category: Sports


Dynamic Effort Effort Bench BW 286lbs

Once again spped day for bench bothered me but this is what I did today.

45lb Bar x 20reps
135x10
135x5(+6chains)
135x5(+10chains)
135x5(+10chains)
135x5(+14chains)
135x5(+14chains)
135x5(+14chains)
135x5(+14chains)
135x5(+14chains)



I think im going to do speed everyother week and on the day I dont do speed im going to try some 5x5 sub max effort stuff but not for speed. See if that helps my shoulders at all.

Lat pulldowns

4sets x 10reps

Hammer curls

4sets x 10reps

Lift Hard, Lift Strong, Lift Heavy

[WILD BILL]

January 1, 2008 - Tuesday

Maximum Effort Squat Day
Category: Sports


Maximum Effort Squat Day BW 285lbs

Today we did Squats with the Safety Squat Bar (65lbs) off a 15in box.

Lifts were RAW

Bar x 10reps
155x8
245x5
335x3
425x2
475x1


Put on suit left straps down

515x2
565x1
605x1


2nd movement Racked deadlifts off the 1pin with quaded minis.

135x5(conv)
225x3(conv)
225x3(sumo)
315x2(conv)
315x2(sumo)
405x1(conv)
405x1(sumo)
495x1(missed)


Back Attacks

2plates + 2 purple minis x 10reps

3plates + 2 purple minis x 10reps

4plates + 2 purple minis x 8reps


GHR

2sets x 10reps w/ bw


Prison abs

120lbs x 10reps x 3sets

Lift Hard, Lift Strong, Lift Heavy