Creep's Powerlifting Journal

[E.Snydman]

8/8 DE Squat/ME Dead

First time posting on here. Should be fun. Today went well; some lower back issues dealing with, training around it.

Yoke Box Squat:
270+strong and light band 6x3
Deads: All sets done with 140lb chain
135 x1
225
315
405
495
585 x0
Add Jack Briefs
585 x0
545 x1
465+100lb chain 5x3
Kickouts on Reverse Hyper 2x12 140
Reverse Hyper 2x12 140
DB Row 2x10 100 + Hanging Leg Raises 2x25

[Brian C]

Haha Creep. Good name. Good to see you posting up on here

[E.Snydman]

Haha Creep. Good name. Good to see you posting up on here

Thanks Bri!

[E.Snydman]

8/9 DE Bench

Trying to take it easy with a lot of inflammation that occurs in my brachialis tendon. On a side note my calves are sore from pulls yesterday...Must be getting show ready!

Football Bar - 40%:
160 + short pro mini 8x3
DB Incline Press 3x15 85
Face Pull 3x8 205
Tri Ext - Vgrip 4x10 220
DB Curls 2x12 50 + Ab Crunches 2x25

[E.Snydman]

8/11 ME Squat

Back is still feeling like dogshit so used some lighter weights, with straps up, to really try owning it

Box Squat:
145 x5
Add Jack Briefs
235 x5
325 x3
415 x2
505 x1
595 x1
Add Jack Suit
685 x1 - straps down
745 5x1 - straps up/worked on speed down
705 1x2
705 1x4

GHR 4x10
Leg Ext 4x10 285
Hyper 3x15
Reverse Hyper 2x15
Standing Abs 2x25

[skiboy]

Nice sets Evan!
Wish I could do them with back issues, heck without would be great!!

[courtneygould]

It's about time you started posting!!! Good shit Evan!!! Keep it up! AND EAT!!!

[E.Snydman]

8/13 ME Close Grip/Shirted Board Work

Finally got over the 600lb mark on bench with a 4 board today. Know it's not impressive but bench is def the shit lift out of the 3 for me so this is a big accomplishment, confidence booster.

Close Grip
135 x5
225 x5
275 x2
325 x2
355 x2
Add Metal Ace Shirt
3 Board
425 x3
475 x3
515 x3
565 x1
4 Board
605 x2

Tri Ext 3x50 Light band
Pull ups 3x8
Hammer Curls 4x25 Monster pro band
Rear Delt 2x50 Pro band
Hanging Leg Raises 2x25

[E.Snydman]

8/15 ME Dead

DE Yoke Box Squat: x2
BB+strong band
BB+strong+avg band
BB+strong+2 avg bands
180+strong+2 avg bands
270+strong+2 avg bands 6x2

1.5" elevated Deadlift: x1
135
245
335
445
535
645
725
800 x0

Straight Bar Good Mornings 3x12 135
Suitcases 3x20 25

800 was actually a GREAT training miss. 645 and 725 were a joke. Got 800 up past the knees, was inching it up slowly and just didn't have it today to lockout. 775 from the floor is looking confidently promising. Got a new benching program I'll be following from Big Tone Barbbacio and the Jersey Iron Gang. Pretty excited to get started on it!!!

[RobmoriRB]

solid Dead Lifting work out...keep it up, and the 800 will come don't worrie

[E.Snydman]

http://youtu.be/ctxvduvL1BI

Link to 645, 725 and 800 miss Pulls

[E.Snydman]

8/16/12 Bench

Floor Press: 65%
135 x8
190 x8
235 x8
275 4x8
DB Incline 3x8 90,100,110
BB Shrugs 4x25 405
Skull Crushers 4x8 105
DB Hammers 4x10 55
DB Shoulder Circuit:
Front, Lateral, Bentover, Press 2x10/each 20

[E.Snydman]

8/17/12 ME Squat

Today I was working on speed and trying to overload some weight.

Squat:
145 x5
245 x4
335 x1
455 x1
545 x1
Add Jack Briefs
635 x1
Add Jack Suit - straps up
Add Strong reverse bands
745 x1
835 x1
925 x1
975 x1

Raw Low-Wide Box Squat 2x5 455
BB RDL x8
135
225
315 3x8
GHR 2x10 pro mini
V-grip Grappler: x10
135
180
225
270
Reverse Hyper 1x15 90

Fun day of training. That is all.

[skiboy]

Man real nice on those squat!!

[E.Snydman]

Thanks Mike!

Man real nice on those squat!!

[E.Snydman]

It's about time you started posting!!! Good shit Evan!!! Keep it up! AND EAT!!!

Thanks Court. Congrats on joining Team JTS!

[E.Snydman]

8/20/12 Deload - Deadlift

After an exhausting, non-sleepful weekend, I was debating on training today, even though it was just deload. Ends up I wasn't as big as a pussy as I may have thought and actually went a little heavier then expected.

Future Method Deads: strong bands - all sets x1
245
445
645
745
835
900 - think thats a PR?

Bands were tied off from a shorter distance then from the top of the power-rack:

http://www.youtube.com/watch?v=CMAah...&feature=share

Rack Pull 3in from knee 3x5 405
BB Row 2x12 185
Reverse Hyper 2x12 90
Hanging Leg Raises 2x20

[E.Snydman]

8/22/12 Deload Bench

Close Grip Bench:
135 x5
225 x5
275 x2
330 x1
370 x2 PR
Sling Shot - 2 fingers inside the ring
405 x1
430 x1
Regular grip
295 2x3 paused
295 1x3 paused, 5 touch and go
DB Incline
85 x15
85 x14
Back Bar Lat Pulldown 2x15 205
Banded Tri Ext Pullaparts 3x20 light band
Banded Rear Delt 2x50 pro mini
Crunches 2x25

[E.Snydman]

8/26/12 Deload Accessory Day

DB Bench: x5
55,60,65,70,75,80,85,90,95,100
DB Shouler Press
55x3x15
DB Incline Fly
35x3x15
BB Hanging Upright Row
135x3x20
Cable Tri Ext: x12
140,160,180,200,220,200,180,160,140
DB Hammers
50x5x10
Shoulder Circuit
10x2x20 V Raise, Lateral Raise

[E.Snydman]

8/27/12 ME Deads/DE Squat

Pretty good day today. Took big jumps with the warm up sets bc I didn't feel like loading a lot of plates. And thats it.

DE Box Squat: Camber Bar
160 x3
250 x3
340 x3
340+80lb chain 6x2

ME Dead: From Floor
245 x1
Add Jack Briefs
445 x1
Add Jack Suit - straps up
645 x1
750 x2
Almost had the third one; couldn't squeeze my glute to seel the deal.

Raw Conventional 3in. Deficit Dead
405x3x5
GHR
bwtx4x10
BB Row
315x3x6
45 Degree Hyper
25x3x12
Standing Banded Abs
Avg Band x4x20

[E.Snydman]

8/27 - 750x2 Dead http://youtu.be/ew-WcnP8Fs8

[E.Snydman]

8/29/12 ME Bench

Today I put the shirt back on since a couple weeks. Won't start my new programming for the bench till Sept. 12th to lead into the RPS Christmas Carnage Comp. Just playing around with some numbers.

Close Grip Bench:
135 x5
225 x5
275 x5
315 x7 PR
Add Ace Shirt
405 floated, no touch, but close
495 floated to about a half board, no touch
525 floated to less then a inch off, no touch but pretty easy
475 x0 dumped to my belly, need more speed
475 x1 better speed (still need more), but def better

BB Incline:
205 3x8

DB Bench Press:
80 x12
90 x12
100 x8

BB Shrugs:
245 x15
335 x15
425 x15
515 x15
605 x15
695 x15

Banded Tri Ext Supra bar Curls
Light band 4x20 + 75 4x15

[E.Snydman]

8/31/12 ME Squat

Just got a tighter pair of Jack briefs and was trying to break them in and also using tight briefs for the first time in training.

Squat:
145 x5
255 x5
335 x2
455 x1
Add Jack Briefs
545 x1
635 x1
Add Jack Suit
725 x1
Straps up
815 x0 - too slow down
815 x1

Used tight briefs with a tight suit. Didn't like the combo. Next week will be using a size up in the suit.

Yoke Paused Squat:
180 x6
270 x6
330 x6

Seated Yoke Good Mornings:
200x3x10

Rack Pulls:
135 x1
225 x1
315 x1
405 x1
495 x1
585 x1
635 x1

Alternating Leg Raises:
2x20

Not that gear is comfortable, but the tight briefs with the tight suit didn't feel right. Will look to have more success with a looser suit.
Also, usually don't like ME squat after a deload week. Have a hard time getting adjusted to the heavier weight first week back.

[E.Snydman]

9/2/12 Accessory Day

DE Bench:
BB x5
BB + short light bands x3
95 + short light bands 9x3

DB Seated Shoulder Press:
60 x8
80 x8
90 x8
100 x8

Banded Lat Pulldown:
Double Light band 3x15

Skull Crushers:
115x3x2

Hammers:
60x4x8

KB Lateral Raise:
25x4x15

[E.Snydman]

9/3/12 DE Squat/ME Dead

DE Camber Box Squat:
160 x5
250 x2
340 x2
390 x2
390 + 120lb chain 6x2

ME 1.5" Deficit Dead:
135 x1
245 x1
335 x1
445 x1
535 x1
685 x1 - took the bigger jump now bc was off with the percentages a little bit
760 x1 - PR

Out Of Position Deads:
Close Stance 305 x5
Medium Stance 305 x5
Wide Stance 305 x5

T-Bar Row:
225x3x10

Reverse Hyper:
90x1x20

Banded Abductors
Pro Minix1x50

Fun day of training! Cool PR. 800 pull should be there shortly.