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Thread: Wild Bills Training Log For An Elite Total

  1. #1
    Senior Member WILD BILL's Avatar
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    Wild Bills Training Log For An Elite Total

    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
    Last edited by WILD BILL; 12-21-2007 at 06:09 PM.
    26yrs old, 6'2'' 300lbs
    I like Powerlifting, Strongman and Scottish Games
    Total 308's - 2353lbs PRO Total in SPF
    Total SHW's - 2402lbs
    Elite Total in UPA, APF, IPA and SPF - 308's and SHW
    Current lifts-------Goals-Aug 2011
    SQ-953------------SQ-1050
    BP-711------------BP-750
    DL-737------------DL-800
    Total-2402-------Total-2600

  2. #2
    Senior Member WILD BILL's Avatar
    Join Date
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    Sacramento, Ca
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    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
    26yrs old, 6'2'' 300lbs
    I like Powerlifting, Strongman and Scottish Games
    Total 308's - 2353lbs PRO Total in SPF
    Total SHW's - 2402lbs
    Elite Total in UPA, APF, IPA and SPF - 308's and SHW
    Current lifts-------Goals-Aug 2011
    SQ-953------------SQ-1050
    BP-711------------BP-750
    DL-737------------DL-800
    Total-2402-------Total-2600

  3. #3
    Powerlifter JimMcD's Avatar
    Join Date
    Nov 2007
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    Sacramento CA
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    OMG where are you and Josh pulling that huge logo from? We gotta fix that somehow.

  4. #4
    Senior Member WILD BILL's Avatar
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    Quote Originally Posted by JimMcD View Post
    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.
    26yrs old, 6'2'' 300lbs
    I like Powerlifting, Strongman and Scottish Games
    Total 308's - 2353lbs PRO Total in SPF
    Total SHW's - 2402lbs
    Elite Total in UPA, APF, IPA and SPF - 308's and SHW
    Current lifts-------Goals-Aug 2011
    SQ-953------------SQ-1050
    BP-711------------BP-750
    DL-737------------DL-800
    Total-2402-------Total-2600

  5. #5
    Powerlifter JimMcD's Avatar
    Join Date
    Nov 2007
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    Sacramento CA
    Posts
    6
    check in your control panel

  6. #6
    Senior Member WILD BILL's Avatar
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    Quote Originally Posted by JimMcD View Post
    check in your control panel

    I did. I dont know how to put a new one up though.
    26yrs old, 6'2'' 300lbs
    I like Powerlifting, Strongman and Scottish Games
    Total 308's - 2353lbs PRO Total in SPF
    Total SHW's - 2402lbs
    Elite Total in UPA, APF, IPA and SPF - 308's and SHW
    Current lifts-------Goals-Aug 2011
    SQ-953------------SQ-1050
    BP-711------------BP-750
    DL-737------------DL-800
    Total-2402-------Total-2600

  7. #7
    Powerlifter JimMcD's Avatar
    Join Date
    Nov 2007
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    Sacramento CA
    Posts
    6
    You can build a computer but you can't change your avatar?

  8. #8
    GFH Lones Green's Avatar
    Join Date
    Dec 2005
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    Knoxville, TN
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    6,863
    im pumped to see some workouts in here. nice lifting man.
    23 years old
    6'3, 308 lbs

    825 Squat
    470 Bench
    645 Deadlift
    1905 total
    www.atlargenutrition.com

  9. #9
    Senior Member WILD BILL's Avatar
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    Quote Originally Posted by JimMcD View Post
    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.
    26yrs old, 6'2'' 300lbs
    I like Powerlifting, Strongman and Scottish Games
    Total 308's - 2353lbs PRO Total in SPF
    Total SHW's - 2402lbs
    Elite Total in UPA, APF, IPA and SPF - 308's and SHW
    Current lifts-------Goals-Aug 2011
    SQ-953------------SQ-1050
    BP-711------------BP-750
    DL-737------------DL-800
    Total-2402-------Total-2600

  10. #10
    Senior Member WILD BILL's Avatar
    Join Date
    Dec 2007
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    Sacramento, Ca
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    406
    Quote Originally Posted by lonesXedge View Post
    im pumped to see some workouts in here. nice lifting man.

    Thanks Bro
    26yrs old, 6'2'' 300lbs
    I like Powerlifting, Strongman and Scottish Games
    Total 308's - 2353lbs PRO Total in SPF
    Total SHW's - 2402lbs
    Elite Total in UPA, APF, IPA and SPF - 308's and SHW
    Current lifts-------Goals-Aug 2011
    SQ-953------------SQ-1050
    BP-711------------BP-750
    DL-737------------DL-800
    Total-2402-------Total-2600

  11. #11
    Watchya talkn bout willis
    Join Date
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    same here dude, you got insane strength
    Weight:207
    375/300/365 Goal by summer:415/315/415

  12. #12
    Chubbilicious. VikingWarlord's Avatar
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    That first post was a MySpace blog, wasn't it?

    Jesus, you're strong.
    If one person can do something, anyone can learn to do it.
    Do what you've always done and get what you've always gotten.
    There is no failure, only feedback.

    "Journey of 1000 miles starts with a single step".--Lao Tzu

    Pro-Choice...ON EVERYTHING.

  13. #13
    Senior Member WILD BILL's Avatar
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    Quote Originally Posted by North View Post
    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.

    Quote Originally Posted by VikingWarlord View Post
    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.
    26yrs old, 6'2'' 300lbs
    I like Powerlifting, Strongman and Scottish Games
    Total 308's - 2353lbs PRO Total in SPF
    Total SHW's - 2402lbs
    Elite Total in UPA, APF, IPA and SPF - 308's and SHW
    Current lifts-------Goals-Aug 2011
    SQ-953------------SQ-1050
    BP-711------------BP-750
    DL-737------------DL-800
    Total-2402-------Total-2600

  14. #14
    GFH Lones Green's Avatar
    Join Date
    Dec 2005
    Location
    Knoxville, TN
    Posts
    6,863
    whats your myspace address dude? ill send you an add
    23 years old
    6'3, 308 lbs

    825 Squat
    470 Bench
    645 Deadlift
    1905 total
    www.atlargenutrition.com

  15. #15
    Senior Member WILD BILL's Avatar
    Join Date
    Dec 2007
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    Sacramento, Ca
    Posts
    406
    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
    26yrs old, 6'2'' 300lbs
    I like Powerlifting, Strongman and Scottish Games
    Total 308's - 2353lbs PRO Total in SPF
    Total SHW's - 2402lbs
    Elite Total in UPA, APF, IPA and SPF - 308's and SHW
    Current lifts-------Goals-Aug 2011
    SQ-953------------SQ-1050
    BP-711------------BP-750
    DL-737------------DL-800
    Total-2402-------Total-2600

  16. #16
    Senior Member WILD BILL's Avatar
    Join Date
    Dec 2007
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    Sacramento, Ca
    Posts
    406
    Quote Originally Posted by lonesXedge View Post
    whats your myspace address dude? ill send you an add

    Ill just send u an add
    26yrs old, 6'2'' 300lbs
    I like Powerlifting, Strongman and Scottish Games
    Total 308's - 2353lbs PRO Total in SPF
    Total SHW's - 2402lbs
    Elite Total in UPA, APF, IPA and SPF - 308's and SHW
    Current lifts-------Goals-Aug 2011
    SQ-953------------SQ-1050
    BP-711------------BP-750
    DL-737------------DL-800
    Total-2402-------Total-2600

  17. #17
    Chubbilicious. VikingWarlord's Avatar
    Join Date
    Jul 2006
    Location
    Inderminapolis.
    Posts
    3,759
    Quote Originally Posted by WILD BILL View Post

    LOL ya. I put my training log on there n then just copy n paste much easier lol.
    You do what you gotta do.
    If one person can do something, anyone can learn to do it.
    Do what you've always done and get what you've always gotten.
    There is no failure, only feedback.

    "Journey of 1000 miles starts with a single step".--Lao Tzu

    Pro-Choice...ON EVERYTHING.

  18. #18
    GFH Lones Green's Avatar
    Join Date
    Dec 2005
    Location
    Knoxville, TN
    Posts
    6,863
    rolling DB extensions with mini bands gotta be my favorite tri exercise.
    23 years old
    6'3, 308 lbs

    825 Squat
    470 Bench
    645 Deadlift
    1905 total
    www.atlargenutrition.com

  19. #19
    Back in business WBBIRL's Avatar
    Join Date
    Apr 2005
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    The Fridge
    Posts
    5,604
    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

  20. #20
    Senior Member WILD BILL's Avatar
    Join Date
    Dec 2007
    Location
    Sacramento, Ca
    Posts
    406
    Quote Originally Posted by WBBIRL View Post
    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
    26yrs old, 6'2'' 300lbs
    I like Powerlifting, Strongman and Scottish Games
    Total 308's - 2353lbs PRO Total in SPF
    Total SHW's - 2402lbs
    Elite Total in UPA, APF, IPA and SPF - 308's and SHW
    Current lifts-------Goals-Aug 2011
    SQ-953------------SQ-1050
    BP-711------------BP-750
    DL-737------------DL-800
    Total-2402-------Total-2600

  21. #21
    Senior Member WILD BILL's Avatar
    Join Date
    Dec 2007
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    Sacramento, Ca
    Posts
    406
    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
    26yrs old, 6'2'' 300lbs
    I like Powerlifting, Strongman and Scottish Games
    Total 308's - 2353lbs PRO Total in SPF
    Total SHW's - 2402lbs
    Elite Total in UPA, APF, IPA and SPF - 308's and SHW
    Current lifts-------Goals-Aug 2011
    SQ-953------------SQ-1050
    BP-711------------BP-750
    DL-737------------DL-800
    Total-2402-------Total-2600

  22. #22
    Senior Member WILD BILL's Avatar
    Join Date
    Dec 2007
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    Sacramento, Ca
    Posts
    406
    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.
    26yrs old, 6'2'' 300lbs
    I like Powerlifting, Strongman and Scottish Games
    Total 308's - 2353lbs PRO Total in SPF
    Total SHW's - 2402lbs
    Elite Total in UPA, APF, IPA and SPF - 308's and SHW
    Current lifts-------Goals-Aug 2011
    SQ-953------------SQ-1050
    BP-711------------BP-750
    DL-737------------DL-800
    Total-2402-------Total-2600

  23. #23
    Senior Member WILD BILL's Avatar
    Join Date
    Dec 2007
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    Sacramento, Ca
    Posts
    406
    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
    26yrs old, 6'2'' 300lbs
    I like Powerlifting, Strongman and Scottish Games
    Total 308's - 2353lbs PRO Total in SPF
    Total SHW's - 2402lbs
    Elite Total in UPA, APF, IPA and SPF - 308's and SHW
    Current lifts-------Goals-Aug 2011
    SQ-953------------SQ-1050
    BP-711------------BP-750
    DL-737------------DL-800
    Total-2402-------Total-2600

  24. #24
    Senior Member WILD BILL's Avatar
    Join Date
    Dec 2007
    Location
    Sacramento, Ca
    Posts
    406
    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
    26yrs old, 6'2'' 300lbs
    I like Powerlifting, Strongman and Scottish Games
    Total 308's - 2353lbs PRO Total in SPF
    Total SHW's - 2402lbs
    Elite Total in UPA, APF, IPA and SPF - 308's and SHW
    Current lifts-------Goals-Aug 2011
    SQ-953------------SQ-1050
    BP-711------------BP-750
    DL-737------------DL-800
    Total-2402-------Total-2600

  25. #25
    Senior Member WILD BILL's Avatar
    Join Date
    Dec 2007
    Location
    Sacramento, Ca
    Posts
    406
    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
    26yrs old, 6'2'' 300lbs
    I like Powerlifting, Strongman and Scottish Games
    Total 308's - 2353lbs PRO Total in SPF
    Total SHW's - 2402lbs
    Elite Total in UPA, APF, IPA and SPF - 308's and SHW
    Current lifts-------Goals-Aug 2011
    SQ-953------------SQ-1050
    BP-711------------BP-750
    DL-737------------DL-800
    Total-2402-------Total-2600

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