Journey To My First Powerlifting Meet

[T o m m Y]

I trained with a good group of guys when I was in college. Man do I miss that.

Yeah bro ive learn so much..

[T o m m Y]

5/1/12

Paused Close Grip Bench Press Against Elite FTS Short Pro Bands 60ish @ Top
Barx5
95x5
135x3
165x3
185x3
205x3
165x3
175x3

Csr
5x6-8

Pushdowns
3x12

Reverse Lat Pulldown
3x8

Barbell Curl
3x10

Solid session for being short on time..

[T o m m Y]

5/2/12

Deadlift With 80lbs Of Chains + Elite FTS Short Pro Bands 65 @ Top
Barx5
135x5
185x5
225x3
275x3
315x3
345x3
365x3
385x3

Insane at the top wow.

Safety Squat Bar Good Morning
6x8

Love these.

Leg Press
8x8

Pulldown Abs
6x6-8

Yoke
5x12

[Coke]

Good job throughout for both days.

[T o m m Y]

Thanks coke!

[T o m m Y]

5/3/12

Close Grip 3 Board Plus 80lb Chains
Barx10
95x10
135x3
Add 80lb Of Chains
135x3
185x3
Add 3 Board
225x3
225x3
225x3
225x3
225x5

Barbell Floor Tricep Ext With Chains
40lb Chains X 10
80lb Chains x 8
80lb Chains x 8
80lb Chains + 20lb x 6
80lb Chains + 10lbs x 6

FUCK YOU TENDONITIS!!

HS Low Row
5x12

H Rolls
10,15,15,12,12

These are fucking AWSOME rear delt/upper back asst lift..

http://www.youtube.com/watch?v=Q52t3...layer_embedded

Pushdowns
4x15

Cable Preacher Curl
4x12

[T o m m Y]

4/5/12

Paused Speed Box Squat Against Light Bands + 40lbs Of Chains
Barx10
Bar + Band x 5
Bar + Band + Chains x 5
105x3
145x2
195x2
235x2
235x2
235x2
235x2
235x2
235x2
235x2
235x2
235x2
235x2

Ghr
4x10

45* Back Raise With Band
4x8

Spud Abs
4x10

Reverse Lat Pulldown
4x10

Yoke
5x15

[T o m m Y]

5/7/12

Paused Close Grip Floor Press With 80lbs Of Chains
Barx5
95x5
135x3
165x1
185x1
205x1
215x0
215x0
185x1
185x1
185x1

My form was off on both sets with 215.. justin said i tucked way to much on both sets thats why i missed cause i wasnt able to flare my elbows.. I then took some down sets and fixed my form and they flew up.. oh well will own that shit and more next time now that my form is fixed..

Palms In Dumbell Bench Press
80x10
80x10
80x10
90x10
100x5


Safety Squat Bar Jm Press
5x5

Chest Supported Row With Dumbells
8x6-10

Face Pull
4x12

Reverse Lat Pulldown
4x10

Pushdown
4x15

Hammer Curl
5x8

Barbell Curl
4x8

[byronsru24]

Its funny how we both did the exact same ME movement. What grip is "close" grip for you? I go with my index touching the smooth part of the bar. I was super weak at it for a long time because I never went that close, but now my tricep strength is a buttload stronger.

[T o m m Y]

hahah,yeah that is pretty funnny..
i went half thumb from smooth..
yeah im pretty weak at it right now but i need to focus more on it since my lockout is the weakness on the bench press..

[T o m m Y]

5/9/12

Reverse Average Band Deadlift
245x5
245x3
335x1
385x1
425x1
525x1
545x1
575x0
525x1

Flew off the floor got it above the knees and ..... bam! hit my sticking point.. started to hitch so they said drop it .. alls i had to do was just throw my hips thru and stand up and i would of locked out it out.. i have REALLY BAD habit of letting my knees come forward and wanna hitch .. Justin said i have weak hips/glutes .. he had the same problem as me .. told me what really helped him was heavy rdls,his lock out is insane now ..he pulled 750 tonight..

Rdl
245x5
335x5
365x5
365x5
365x5

Deadlift Hypers
4x10

These are fucking awsome! these REALLY hammer the glutes,thats just what i neeed!

Shrugs
225x10
315x8
315x8
315x15
Drop
225x15
Drop
135x40

wow...

Leg Press
5x10

Decline Abs With Plate Behind Head
10x10
20x10
25x10
25x8
25x8

[Coke]

Super session, impressive pulling work.

[T o m m Y]

thanks man,i was pissed i missed 575 but now i know what i have to work on so i wont miss it again!

[T o m m Y]

5/10/12

Speed Bench 3 Diff Grips
Barxwhatever
95x3
95x3
95x3
135x3
135x3
135x3
135x3
135x3
135x3
135x3
135x3
135x3

Close Grip Pin Press
135x8
185x8
205x8
225x8
225x8

Cambered Bar Pendlay Rows
135x8
135x8
135x8
135x8
135x8
135x8
135x8

Went light on these to really focus on getting that extra full rom with the cambered bar.. they felt awsome..

Incline Skull Crushers With Mini Bands
Bar + 30 + Bands x 10
Bar + 40 + Bands x 10
Bar + 40 + Bands x 10
Bar + 40 + Bands x 8
Bar + 40 + Bands x 8

wow,these wrecked my triceps..really gotta fight at the top to lockout..

Reverse Lat Pulldowns
4x12

[T o m m Y]

5/12/12

Squat
Barx10
Barx10
145x5
195x3
235x1
285x1
325x1
355x1
385x1
345x1
345x1

Reverse Light Band Squat
385x1
415x1
445x1(PR)

Ghr
Bwx10
Bwx10
Bwx10
25x6
Bwx10

Reverse Hyper
3x10

Spud Abs
4x10

Decent squat session considering my lower back and abs were still wrecked from wed deadlift session..

[byronsru24]

5/9/12

575x0


Flew off the floor got it above the knees and ..... bam! hit my sticking point.. started to hitch so they said drop it .. alls i had to do was just throw my hips thru and stand up and i would of locked out it out.. i have REALLY BAD habit of letting my knees come forward and wanna hitch .. Justin said i have weak hips/glutes .. he had the same problem as me
8

It might just be a speed issue too. Since I've thrown in a lot of top end work w/ bands on my pull my lockout is better then ever.

5/10/12



Close Grip Pin Press
135x8
185x8
205x8
225x8
225x8

I haven't done pin presses in awhile...how low do you have the pins set up?

[byronsru24]

5/12/12

Squat
Barx10
Barx10
145x5
195x3
235x1
285x1
325x1
355x1
385x1
345x1
345x1

Reverse Light Band Squat
385x1
415x1
445x1(PR)

.

Thats a lot of work there, I like seeing all the singles. Looks like the crew you are training with thinks like I do ie lift heavy shit

[T o m m Y]

It might just be a speed issue too. Since I've thrown in a lot of top end work w/ bands on my pull my lockout is better then ever.





I haven't done pin presses in awhile...how low do you have the pins set up?

Yeah,i use to do alot of deadlifts with bands and they helped..ive been doing them with chains alot lately..i will switch it up and do bands for a few weeks now..

The pins were set about midway where i am weak..

Thats a lot of work there, I like seeing all the singles. Looks like the crew you are training with thinks like I do ie lift heavy shit

hahah,hell yeah man!

[T o m m Y]

5/14/12

Paused Bench Press
Barx10
95x5
135x3
185x3
205x3
225x3
245x3
225x3
225x3
225x3

Paused Close Grip Floor Press
185x5
205x5
225x5
205x5
205x5

Cambered Bar Pendlay Row
6x8

Close Grip Pulldown
4x8

Rolling Dumbell Extensions
4x10

Hammer Curl
5x8

Ez Bar Curl
4x8

[byronsru24]

Lots of work on the bench. You like volume I assume?

[T o m m Y]

I have been doing alot of singles lately so i wanna switch it up a bit and get some volume in with triples..
I will do the same on squats and deadlift this week as well..

[T o m m Y]

5/16/12

Sumo Deadlift With 80lbs Of Chains
135x5
185x3
225x3
275x3
315x3
355x3
385x3
345x3
345x3

Rdl
225x8
275x8
315x8
315x8

Really focused on squeeze glutes at top.

Reverse Hyper
4x10

Standing Pulldown Abs
5x10-8

Yoke
5x15-10

[Coke]

Good stuff man, dig the efforts.

[Brian Hopper]

Solid training!!!

[T o m m Y]

thanks guys!!