Sam's Journal

[sambone]

Stats:
24yrs. young
5'11"
Weight bounces from 225-232lbs I compete at 220lbs.
Best meet lifts:
squat:700
bench:465
pull: 615
total:1780

Equipment:
Squat: Metal Ace Suit, Metal ace briefs. (new set up as of 11/28)
Bench:Super Duper Phenom Dbl Ply.
Pull in a Titan boss.

I've been lifting for about 3 years now. Started Powerlifting in the beginning of this year, after I met some great guys at a local gym (Barbaccio and T Gale, both members on this site.) Since then I've done 3 meets. 2 Raw and 1 Multi-ply. They've introduced me to alot of people (Jersey Iron Crew, Dynamo Club, and many more accomplished lifters) and pointed me in the right direction. Best training partners a guy could have.

I have no specific training style. I use different aspects from many different programs and use what works best for me at the moment. I try to hit 3 meets a year. My goal at the moment is to total 2000 at 220lbs.

You can see my most recent meet videos

Here:http://www.wannabebig.com/forums/sho...d.php?t=131140

You can watch other videos of me and my training partners on youtube.com Username: Sixthdayofapril

Any and all comments are welcome.

[sambone]

1st Entry

Monday Bench day with Jersey Iron at Jon Rocks.
Raw
BarX15
135X5
190x3
225x3
245x10

3board
275x5
295x5
315x5

Banded push downs
3x50

Banded Face Pulls
3x15

Really focusing on getting my raw bench up lately and putting some size on my upper body. It was a pretty mellow night with the guys, the weather seems to have everyone feeling alittle beat up. Myself included, but all in all everyone had a pretty goodnight.

[platypus]

Good luck with your goals!

[t gale]

Hey buddy, glad to see you finally started journal. Thank you for the kind words. Good job tonite. I see you achieving your goals in the near future.

[sambone]

Good luck with your goals!

Thanks Platypus. I'm going to keep pushing untill I get there.

Hey buddy, glad to see you finally started journal. Thank you for the kind words. Good job tonite. I see you achieving your goals in the near future.

Thanks Tim, I can always count on you for some positivity!

[Brian C]

Hey bud, great to see you with a journal now. Much good advice can be received here from some of the resident journal junkies. Great benching the other night. Ill see you next Monday.

[sambone]

DE Squat and Deadlift Day Raw

Box Squat w/green bands
barx10
band on
barx5
135x5
225x3
225x3
245x2
265x2
265x2
295x2
295x2
315x2
315x2

Deadlift from floor with quaded mini's

135x5
225x3
275x2
275x2
315x2
315x2
315x2
315x2

Seated Close Grip Rows

5x8

Declined Sit Ups

45lbsx3x15


Solo mission at the gym tonight. Felt pretty crappy today, I'm battling a cold. Once I got in the gym I started to feel better, did a few sets and felt great. Squatted with the bands for the first time in a squat rack. It was alittle weird unracking it and having to walk it out but not bad after the first two sets or so. Looking forward to having tomorrow off from the gym and hopefully kicking this cold.

[sambone]

Hey bud, great to see you with a journal now. Much good advice can be received here from some of the resident journal junkies. Great benching the other night. Ill see you next Monday.

What's up Brian? Thanks for stopping by my journal. Glad to hear you're making it back on monday. How's the training going?

[Brian C]

Training is going pretty good. Ive been happy with it lately. Just wish I could get more sessions in with you guys. Responsibilities suck.. Great solo work today. Did you pull the quaded bands sumo or conv?

[Barbaccio]

Nice work today Sammy! Sorry I couldn't get in there with ya but we had to sign the papers for the house and then I had to get some **** done. Looks like I might be missing the home inspection on Saturday since I'll be at the meet. Trying to get the day changed.....

[sambone]

Training is going pretty good. Ive been happy with it lately. Just wish I could get more sessions in with you guys. Responsibilities suck.. Great solo work today. Did you pull the quaded bands sumo or conv?

We wish you could make it more too, you're a good guy to train with. I'll have to start checking out everyones logs to keep up with how you guys are doing. I pulled sumo today. Whenever I pull from the floor it's always sumo (except the rare conventional contest at the gym) but when I do rack pulls it's mostly conventional.

Nice work today Sammy! Sorry I couldn't get in there with ya but we had to sign the papers for the house and then I had to get some **** done. Looks like I might be missing the home inspection on Saturday since I'll be at the meet. Trying to get the day changed.....

Thanks Tone! Don't even worry about it, you had some real life **** to deal with. Honestly though, at the end of the day this lifting stuff is secondary, do what you got to do buddy. That home inspection is important. If you can't make it, Tim and I can definitely handle things at the meet. Izzy will be there too. The best thing I did when I bought my house was be there for the inspection. It's nice to see all the problems first hand and pick the brain of the inspector. He'll also tell you what problems are a bigger deals than others. I might make it in to watch Tim pull in his suit today, but if Becca comes home I won't be.

[Coke]

Super 700 squat vid...you are working with a great crew!!

[sambone]

Super 700 squat vid...you are working with a great crew!!

Thanks coke. These guys are awesome. Wouldn't trade them for anything. Well maybe a momma's cheesesteak, but that's it.

Went to the Doctors yesterday, I have some sort of virus. The Doctor seemed to be sicker then myself and pretty much just said "Take this and this, you'll be fine in a few days." Not much help. The meds she gave me flat out put me on my ass and I had to call out of the gym and work yesterday. Couldn't even come close to funtioning. Feeling better but alittle out of it today, I think it's from the antibotics. Going to go to the gym today, get in my briefs and do a DE box squat day w/ blue or green bands. All depends on what Tone and Tim want to do.

[sambone]

Alittle late posting this but here we go. Had DGabe's (Dave) first meet saturday so we had to squat friday at a fitness center with no monolift. Yes I'm spoiled haha. Didn't get much squatting in because of that.

Friday Equipped Squat (Metal ace briefs)
Box Squats
barX5
135x5
225x5
315x3
405x3
495x2 (I had trouble walking the weight out decided to drop the weight) Squats went fine though.
455x3
455x3
455x3

DB Rows
50x45 Each arm

Seated Close grip rows

220x5x8

Back extentions/ghetto ghr

Blue bandx4x10

Abs Cable Crunchs

3x15

Had an okay day felt strong just uncomfortable walking weight out. I guess that's what happens when you only squat in a mono on your heavy days. Big congrats to Dave on his first meet. He killed it today.

[DGabe24]

Haha you weren't lying! You do have a journal after all you bastard, but it's not the epic title it could have been lol

Thanks again big guy, can't say it enough.

[sambone]

Haha you weren't lying! You do have a journal after all you bastard, but it's not the epic title it could have been lol

Thanks again big guy, can't say it enough.

I told you! Took me awhile but I finally came around. I should have gone with "Noone in the gym's got Sweigart like me!" but I figured I keep it modest for now. No problem shredder, glad to be there.

[sambone]

Bench day

barX 10
135x5
225x3 (I was supposed to do 205, messed up here)
205x5
230x3
255x8

3boards
315x3
315x3
315x3

Push downs
3x25

Shoulder rehab stuff as we speak.

Called it a day my shoulder and elbow are acting up from the squat suit the other week. I'm having problems with the straps pulling them, causing quite a bit of pain. Hopefully I'll get it sorted out soon. Everyone did pretty good.

[cvizzy]

Bench is lookin stronger Sam, keep up the hard work, take care of the shoulder/elbow.

[sambone]

Thanks Vizzy. I'm trying my hardest to keep it healthy. It's getting alittle better each week but not much. Either way an improvement is an improvement.

[sambone]

Felt really strong once I got going today. I had to cut myself off or I would have probably died in the gym today. I tried keeping everything on the faster side of things.

Raw Deadlift quaded monster minis DE

135x3
185x3
225x2
275x2
315x2
315x2
315x2
315x2

Monster minis were killer. I can really feel it in my upper back from lock out. Right before squatting I got an awesome text from my girl (Becca) which got me insanely motivated, she's the best. I'm really lucky to have someone who supports me so much with the things I love. Okay enough with the sappy ****, on to the squatting.

Raw Box Squats no bands this week
135x10
225x5
275x5
315x3
315x3
335x3
335x3
335x3
355x3
355x3

Box squats are feeling stronger every week. I'm really liking the routine I've got going on at the moment. I've never felt stronger. Hopefully this lasts.

Back extentions/GHR
Blue bandx3x10

Standing cable crunches
3x15

My squat and pull are really really feeling good. Hopefully I can keep this ball rolling and destroy **** in January.

Anyone have any methods on getting my shoulders more flexible? I'm starting to have an issue with getting under the bar for squats.

[t gale]

Awesome work tonite sam. those pulls were nice tough but you looked strong. Keep it rolling buddy.

[Brian C]

I want to know what she said to you...maybe you can whisper it to me next bench day and get my bench numbers up...JK bro. Great routine you got going. One of these days Ill get over there with you guys.

[Barbaccio]

Boner,
Your pulls looked strong and fast tonight man! I'm suprised the plate stayed in place with that band tension! haha

[sambone]

Awesome work tonite sam. those pulls were nice tough but you looked strong. Keep it rolling buddy.

I woke up this morning and realized I have a new stapel in my routine... Only Listen to Tim Gale once a month. My god the monster minis kicked my ass bad. I feel like I'mboarderline beat to death. I haven't felt this way in awhile, it's nice in a sick twisted kind of way. Thanks for the suggestion Tim.

I want to know what she said to you...maybe you can whisper it to me next bench day and get my bench numbers up...JK bro. Great routine you got going. One of these days Ill get over there with you guys.

Haha If I thought it would help I would. It was more or less who it came from then what was actually said. I'm loving it, I really feel confident in my training at the moment. Yeah Brian it would be great to have you come over and train. Whenever you feel like it give me a call 609-929-2523. I train mon,wed,thurs,sat.

Boner,
Your pulls looked strong and fast tonight man! I'm suprised the plate stayed in place with that band tension! haha

Ugh it was miserable. I don't know if you could tell by the "****s" and "holy ****s" that I was blurting out after each set as I hobbeled away. I had fun doing them last night but this morning I'm really feeling it, glutes/hips/hams/hands/forearms are all fried even my upper traps. Definitely only doing the monster minis once a month.

[sambone]

12-10-09

Floor Presses
135x5
185x5
225x5
245x3
245x3
245x3
255x3
255x3
265x3
265x3

Incline bench
135x5
185x8
185x6
185x6

Side Raises
20x5x8

Front Raises
25x5x8

Push Downs
85x2x8
100x3x8

Seated Close Grip Rows
200x5x8

Standing Cable Crunches
3x15

Had a good day, blew my load on the floor presses... Alot of volume. Didn't have much left in me for incline presses. Tim and Tone had a good day. Felt like everyones back on the ball. Felt strong once again but really slow on the floor presses, going to keep up with them every other week till I start to feel faster. I can really see these helping my bench.