Your body is your temple, make it strong!!!!

[bloodshoteyes]

Awesome bench PR. How much extra do you feel the slingshot gives you?

For me I guess around 40-50lb. I have never missed a full range bench at lockout so I think it helps me a lot. But I still get a great workout, it really overloads the triceps and makes you engage your back more. I will be doing a straight weight bench Monday, so I can check my progress.


7-14
Squats

x5 @ 315
x5 @ 365
x3 @ 405
x3 @ 465
2 x 1 @ 505
x5 @ 405
=====================
GHR

3 x 10 BW + 20lb

[bloodshoteyes]

Bench Press

x3 @ 100kg/220lb
x2 @ 115kg/252lb
x1 @ 140kg/308lb
x1 @ 150kg/330lb
miss @ 165kg/363lb (half way up only)
===================
Skullcrushers w/e-z curl bar

3 x 8 @ 150lb PR!! (+20lb)
2 x 10 @ 130lb
===================
Tricep Cable Pushdowns

3 x 8 @ 265 PR! (+30)
===================
Hammer Cable Curls

2 x 10 @ 130lb
===================

Really interesting session. I wasn't able to get a 10lb pr on the bench press, technique felt ok, but just didn't have the energy about mid way up. I was able to get some really big PRs on triceps accessories, so I am thinking I will up the volume on my bench movement with a 1 board to try and get past my sticking point.

[tom183]

Huge skull crushers.

[bloodshoteyes]

Squats

x2 @ 275lb + 150lb chain
x3 @ 275lb + 190lb chain
x3 @ 295lb + 190lb chain
x3 @ 295lb + 220lb chain
x3 @ 295lb + 250lb chain
x3 @ 315lb + 250lb chain
x3 @ 335lb + 250lb chain

=======================
Roman Situps

3 x 20 @ bw +30lb

Special thanks to Scott Cartwright for helping me with form tips and Hoss' Gym for the support. I was able to handle more weight on the top of my squat than I ever have, this really helped my confidence and I got a great workout from it too. The feeling of 250lb chains swaying as you walk out gives a great challenge to stay tight and control the weight, I expect straight weight will feel "less hard" next time.

Thanks Tom!! They are moving along!

[bloodshoteyes]

Deadlifts

x3 @ 225lb + 60lb chain
x3 @ 315lb + 60lb chain
x2 @ 405lb + 60lb chain
x2 @ 425lb + 60lb chain
x5 @ 315lb + 60lb chain
======================
Stiff Leg Deficit Deadlift (no belt, 5.25" blocks)

2 x 8 @ 245lb + 60lb chain
======================
Barbell Rows

3 x 8 @ 135lb + 60 chain

[bloodshoteyes]

Squats

x5 @ 135lb
x3 @ 225lb
x2 @ 225lb *with suit straps up
x2 @ 315lb *with suit straps up
x1 @ 405lb *with suit straps up
x2 @ 455lb *straps down
x1 @ 495lb *with suit straps up
x1 @ 545lb *with suit straps up
x1 @ 545lb *with suit straps up + knee wraps
x1 @ 605lb *with suit straps up + knee wraps
=======================
Leg Extensions (at golds)

2 x 10 @ 130lb
================
Leg Curls (at golds)

3 x 8 @ 165lb


Special thanks to Travis for gifting me this suit and doing a great job on the knee wrapping. This was my first time in a squat suit and I managed to get a 605 squat. My best raw at the meet was 512lb a little over a month ago. I think I could have done more but was advised its not too great of an idea to push it so far on the first time in gear.

Uploading video...

[bloodshoteyes]

[bloodshoteyes]

7-25
Bench Press

x3 @ 100kg/220lb (paused)
x3 @ 115kg/252lb (paused)
x3 @ 140kg/308lb (paused)
x3 @ 140kg/308lb (paused+1board)
===================
Behind the neck overhead press (dumbbells)

3 x 10 @ 80lb
===================
Dumbbell Triceps Extensions

3 x 10 @ 50lb
===============
===============
7/31
Squats

x8 @ 225
x3 @ 315 *straps down
x2 @ 405 *straps down
x1 @ 495 *with suit straps up
x1 @ 555 *with suit straps up *called to good depth on video (video at 1:39 in)
miss/dump off back @ 635 *with suit straps up + knee wraps

x1 @ 635 *with suit straps up + knee wraps *called to good depth on video (video at 1:53 in) BIG PR!!!! 3x bw squat!
=====================
Roman situps

3 x 10 @ 25lb
=====================
ghetto ghr

5 x 15 @ bw



Thanks again Hoss' Gym! I have broken a 3x body weight squat! I think I still had a little more in me but I will save it for training and the up coming meet. I will most likely go single ply going into the USPA Grass Valley meet Sept 10th. I slowly dumped the first attempt at 635 into my spotters, and then helped them re rack it (scary). After a short break Scott Cartwright re wrapped my knees and encouraged me to take another stab at the weight. I was able to take the next attempt down to depth and bring it back up properly.

[bloodshoteyes]

7/31
Squats (raw+ monolift)

x8 @ 225
x3 @ 315 (w/150lb chain + 14.5" box)
x2 @ 405 (w/150lb chain + 14.5" box)
x1 @ 495 (w/150lb chain + 14.5" box) PR!!! (also the most weight I have ever carried on my back *645lb)

miss @ 545 (w/150lb chain + 14.5" box) (dipped forward just slightly, and lost it)
x9 @ 405 (w/150lb chain + 14.5" box)
x1 @ 315 (w/150lb chain + 12.5" LOW box) <---really hard movement, save that for another day...
x9 @ 315 (w/150lb chain + 14.5" box) (video @ 2:24 , lost balance on last rep)



===============================
Roman situps

2 x 10 @ 35lb
=====================
ghetto ghr

3 x 15 @ bw

[tom183]

Some awesome training going on in here lately.

[bloodshoteyes]

Some awesome training going on in here lately.

Thanks Tom! Hoping to get a nice total at my next meet (Sept. 10th USPA).


8/8/2011

Bench Press

3 x 3 @ 185lb (w/120lb chain)
2 x 3 @ 225lb + (w/120lb chain)
x2 @ 225lb + 120c + (w/120lb chain+monster mini band) (VIDEO 4:15 http://www.youtube.com/watch?v=hxbNm...mbedded#at=257 )
===================
Floor Press

x3 @ 135lb (w/120lb chain)
x1 @ 235lb (w/120lb chain)
x1 @ 235lb (w/240lb Chain) (VIDEO 4:30 http://www.youtube.com/watch?v=hxbNm...mbedded#at=257 )
==========================
Shoulder Plate Raises

3 x 8 @ 45lb
=========================
=========================
8-11

Dumbbell Shoulder Presses

3 x 10 @ 100lb
===================
Dumbbell Tricep Extensions

3 x 8 @ 40lb
==================
Dumbbell Shoulder Raises

3 x 10 @ 35lb

[tom183]

Big shoulder pressing.

[bloodshoteyes]

Big shoulder pressing.

Thanks, gotta hit those shoulders hard once in a while...

Deadlift (sitting on 6" blocks)

x8 @ 135lb
x3 @ 225lb
x3 @ 315lb (w/80 lb chain)
x1 @ 445lb (w/80 lb chain)
x1 @ 535lb (w/80 lb chain)
x1 @ 585lb (w/80 lb chain) PR!! http://www.youtube.com/watch?v=BQf1vjV4H5I
x3 @ 445lb (w/80 lb chain)
================================
Barbell Rows

2 x 4 @ 225lb (w/80 lb chain)
===============================
Stiff Leg Deficit Deadlift (no belt, 5.25" block)

x10 @ 135lb (w/monster mini band)
x8 @ 185lb (w/monster mini band + 40lb chain on neck)
x8 @ 185lb (w/strong band) http://www.youtube.com/watch?v=0TOcfBzglPk


Still felt like I had some left on the main deadlift movement, but saved it since I am getting close to my meet.

[bloodshoteyes]

8-15
Bench press

x3 @ 225lb
x3 @ 225lb (w/MM Band)
x2 @ 275lb (w/MM Band)
x1 @ 315lb (w/MM Band, on outside of plates, last time I did this was band on inside of the plates) small -- PR (video @ 1:30



miss @ 340lb (w/MM Band) too big of a jump, got greedy.
=============================
Floor Press

3 x 5 @ 245lb (w/80lb chain)
=============================
Dumbbell Triceps ext

3 x 8 @ 50lb

[bloodshoteyes]

8-21

Squat (15.5 box, monolift)

x2 @ 285lb
x1 @ 325lb
x1 @ 505lb
x1 @ 505lb + 150c
x1 @ 525lb + 150c
===================
Squat (12.5" box)

x6 @ 235lb
x6 @ 325lb
x6 @ 375lb
===================
Stiff Leg Deficit Deadlift (no belt, 5.25" block)

x6 @ 225 + 80c
x6 @ 225 + 140c
x12 @ 225 + 60c

[bloodshoteyes]

8-22

Bench Press (with brief pause at chest)

235 x5
285 x3
325 x2
335 x2
==================
Floor Press

165 + 70c x6
215 + 70c x6, x6
==================
Dumbbell Triceps Extensions

3 x 10 @ 45lb

[tom183]

Strong sessions as usual.

[bloodshoteyes]

Thanks Tom! Here is the video from the 525lb + 150lb chain squat: (1:57)

[bloodshoteyes]

Free Squat (to get squat opener)

x2 @ 325lb
x2 @ 415lb
x1 @ 465lb
x1 @ 505lb (solid rep, glad my opener didn't give me trouble)
===================
Squat (16" box, monolift)

x1 @ 415lb + 120c
x1 @ 415lb + 180c
===================
Squat (12.5" box, monolift)

x1 @ 415lb + 120c
===================
Deadlifts

x3 @ 225lb + 40c
x5 @ 315lb + 40c
x5 @ 315lb + 80c

[bloodshoteyes]

8-29
Bench Press (to get bench opener)

x5 @ 225
x1 @ 275
x1 @ 300
x1 @ 335 (moved good, but wanted a little faster, so I will open at 330)
x17 @ 225

Done training until the meet (September 10th)

[bloodshoteyes]

Competition Report for USPA Grass Valley, CA 9-10-2011

I competed in the 220lb class. Raw, no knee wraps.

Squat:

501lb = Miss, hit the rack on the way down, bobbled, made the lift, but ruled bad, still felt light.
540lb = Miss, hit the rack again and lost it because I didn't walk out far enough.
540lb = Good, 3 white lights. *California state record! (+28lb PR!!)

Bench Press:

330lb = Good
347lb = Good *California state record!! (+3lb PR)
352lb = Miss, was ruled a heave off the chest.

Deadlift

556lb = Good
585lb = Good (1lb PR)
600lb = Good *California state record!! (16lb PR!!)

Total ***** 1488lb (+75lb PR!!) **** (*California state record!!)

1st Place in 220lb class
Won overall best lifter male open division
Took 4 State Records
Wilks is 416.683 (weighed in at 213lb)

[bloodshoteyes]

[tom183]

1st Place in 220lb class
Won overall best lifter male open division
Took 4 State Records
Wilks is 416.683 (weighed in at 213lb)

Awesome stuff man.

[bloodshoteyes]

Squat (15" box, monolift)

x3 @ 415lb
x3 @ 455lb
x3 @ 475lb
x3 @ 505lb
=====================
Stiff Leg Deficit Deadlift (no belt, 5.25" block)

x8 @ 135lb + 80lb chain
x8 @ 185lb + 80lb chain
x8 @ 205lb + 80lb chain
x8 @ 225lb + 80lb chain

[bloodshoteyes]

Awesome stuff man.

Thanks Tom!