Page 2 of 52 FirstFirst 123412 ... LastLast
Results 26 to 50 of 1297

Thread: Road to a Pro total.

  1. #26
    Senior Member SELK's Avatar
    Join Date
    Jul 2008
    Posts
    1,946
    extra workout - bored today.

    low box squats (11 inch box, raw)
    62.5kg x 8
    102.5kg x 8
    142.5kg x 3
    182.5kg x 3
    202.5kg x 3
    222.5kg x 3
    242.5kg x 2 (535lbs)

    pec dec
    3 sets

    pushdowns
    3 sets

    cg pulldowns
    3 sets

    15 minutes working on bench setup with 130lbs.

    notes
    - squats where a joke, left a little in the tank. thinking of doing an ipf meet this summer and wanted to see how hard that extra depth is to get.
    - just got some blood moving in everything else.
    - heavy deads tomorrow
    960/530/749 @ 242
    903/524/738 @ 220

  2. #27
    Senior Member SELK's Avatar
    Join Date
    Jul 2008
    Posts
    1,946
    deads

    conventional deads
    70kg x 3
    100kg x 3
    140kg x 1
    180kg x 1
    220kg x 1
    265kg x 2 (585lbs)
    220kg x 3 (484lbs)
    x3
    x3
    x3
    x3
    x3

    stiff legs
    140kg x 8
    x8
    x8

    pulldowns
    185 x 8
    x8
    x8

    bb rows
    100kg x 8
    x8
    x8

    good mornings
    122.5kg x 8
    x8
    x8

    notes
    - deads felt solid. speed sets where heavy, more like RE work today. We wanted to do 470lbs but somehow that was to complicated to put on the bar, and 220kg is exactly 5 plates..
    - next week is last week of the first phase of this deadlift cycle, 610 x 2. All deads are done with just a belt, too. My best raw pull is 623 x 2 raw (628 x 3 in gear in gym, 661 at contest). I realize alot of people dont like pulling for reps, I drop the bar after every rep and re-set very quickly and ive found it to put lbs on my dead.
    - going to take a full rest day tomorrow.
    - im down to 234-235lbs now. I want to get to about 230lbs so a cut to the 220lbs class is easy.
    960/530/749 @ 242
    903/524/738 @ 220

  3. #28
    Senior Member SELK's Avatar
    Join Date
    Jul 2008
    Posts
    1,946
    me bench

    bench
    62.5kg x 8
    82.5kg x 3
    102.5kg x 3
    122.5kg x 1
    add 2 board
    142.5kg x 1 (315lbs)
    add shirt
    182.5kg x 1 - 3 board
    192.5kg x 2 - 2 board
    202.5kg x 2 - 2 board
    212.5kg x 2 - 2 board (470lbs)

    inclines
    60kg x 5
    105kg x 5 (231lbs)
    x5

    notes
    -bench is weak as **** right now, not sure if its because my shirt is waaay to loose on me now or something else.
    -bit of a disappointing day, but i think things will pick up soon.
    -squats tomorrow
    960/530/749 @ 242
    903/524/738 @ 220

  4. #29
    Token Canadian Cricket_Fire's Avatar
    Join Date
    Jun 2005
    Location
    Sarnia Ontario
    Posts
    2,073
    If that's weak I'm depressed

    Nice deadlift session bro; solid volume

  5. #30
    Senior Member SELK's Avatar
    Join Date
    Jul 2008
    Posts
    1,946
    i hit 501 for 2 reps off a one board not long ago so its pissing me off.

    The deadlift volume is pretty high for the next bit. Will really be pushing up the accessory work over the next month or two. I want to pull something big next contest. 705 @ 220 is my goal but ill take 666 on my second and go by feel, 680ish may be more realistic.
    Last edited by SELK; 05-02-2009 at 04:30 PM.
    960/530/749 @ 242
    903/524/738 @ 220

  6. #31
    Senior Member SELK's Avatar
    Join Date
    Jul 2008
    Posts
    1,946
    I do think that once I get my new shirt things are going to start improving. I can get my rage-x on and off like a t-shirt. Once I put it on i went to another bench rack and took the bar off and just the bar, no weight, i got it to about a 2 board. 135lbs might touch, 225lbs would. Ive lost like 10lbs since my last meet.
    960/530/749 @ 242
    903/524/738 @ 220

  7. #32
    Token Canadian Cricket_Fire's Avatar
    Join Date
    Jun 2005
    Location
    Sarnia Ontario
    Posts
    2,073
    If you're touching 225 in double ply that's pretty sick haha (sick in a bad way )

    I can get my dbl rage-x on pretty easy too, but still need someone to pull the sleeves just a bit; only time I've gone full range in it, it took ~425 to touch
    Last edited by Cricket_Fire; 05-02-2009 at 04:37 PM.
    I'm weak now, but not for long

  8. #33
    Senior Member SELK's Avatar
    Join Date
    Jul 2008
    Posts
    1,946
    ive been using this shirt for some time, its really stretched out, its a sz 50. I have a 49 on the way.

    Luckily i'll be at 230lbs pretty soon here, and I will be able to actually gain weight into the meet. Undecided if ill go 220 or 242. There is a GPC world record that I may be able to get if i go 220 (826lbs squat @ 220 jr) but training would have to be good for me to do that. I still havn't got the judges to give me an 805 yet haha.
    960/530/749 @ 242
    903/524/738 @ 220

  9. #34
    Senior Member SELK's Avatar
    Join Date
    Jul 2008
    Posts
    1,946
    me squat
    week 1/3 of squat volume phase

    squats
    60kg x 5
    100kg x 5
    add briefs
    140kg x 3
    180kg x 1
    220kg x 1
    240kg x 5 (530lbs)
    260kg x 3 (575lbs)
    280kg x 3 (617lbs)
    300kg x 3 (661lbs)
    260kg x 5 (575lbs)

    reverse hack machine squats
    (machine as 60kg)
    260kg x 5 (573lbs)
    300kg x 5 (661lbs)
    320kg x 5 (705lbs)

    notes
    - squats felt solid, getting used to the straight weight again wasn't bad. was comming forward on my toes a little at the top but i think i fixed it.
    - next 2 weeks will be higher volume squat work, then ill do a more intensity based mesocycle hopefully working up to a new squat PR.
    - wore new briefs today (modified metal ace) and i'm positive they will give me more carryover then the groove briefs ive been using under my suit (also an ace).
    - dropped the reps on the reverse hack machines, first time working with 5 reps. the machine is out of room for weight so we need to add bands or a barbell over the top now. If nothing else, having 700+ on my back for an extended period is going to help.
    - next 2 days off most likely, i'm moving so i have lots to do.
    -
    960/530/749 @ 242
    903/524/738 @ 220

  10. #35
    Senior Member SELK's Avatar
    Join Date
    Jul 2008
    Posts
    1,946
    bench

    bench
    60kg x 10
    80kg x 10
    100kg x 10 (220lbs)
    x 10
    x 10

    Declines
    100kg x 3
    150kg x 3
    140kg x 5 (308lbs)

    extensions
    light x 15
    x 20

    notes
    - bench deload. bench feels really weak these days. This workout + next bench day are going to be lighter. Then may look into a new plan of attack for bench, maybe benching only 1x per week.. not sure.
    - deads tomorrow
    960/530/749 @ 242
    903/524/738 @ 220

  11. #36
    Senior Member ShooterX's Avatar
    Join Date
    Jul 2008
    Location
    Ontario Canada
    Posts
    913
    Youve decreased the frequency of your Big Iron Tricep Work??

  12. #37
    Senior Member SELK's Avatar
    Join Date
    Jul 2008
    Posts
    1,946
    Quote Originally Posted by ShooterX View Post
    Youve decreased the frequency of your Big Iron Tricep Work??
    Yeah, i wasn't recovering from it. The triceps day makes my ME day suffer big time. Ive still been doing lockout work on that day, just not always in the shirt and often for 3-5 reps.

    My bench has been sucking lately because ive lost weight. I only have about 2 more lbs to go until i'm where i want to be so next week things should start improving some.
    960/530/749 @ 242
    903/524/738 @ 220

  13. #38
    Senior Member SELK's Avatar
    Join Date
    Jul 2008
    Posts
    1,946
    deads

    conventional deadlifts

    60kg x 5
    100kg x 3
    140kg x 1
    180kg x 1
    220kg x 1
    277.5kg x 2 (611lbs)
    232.5kg x 3 (513lbs)
    x3
    x3
    x3
    x3


    Stiff legs
    140kg x 8 (308lbs)
    x 8
    150kg x 8 (331lbs)

    Pulldowns

    3 sets

    Bentover Rows

    100kg x 8 (220lbs)
    x8
    x8

    Good Mornings

    120kg x 8 (265lbs)
    x8
    x8

    notes
    - deads felt good I am sure in a few weeks I will beat my raw PR of 628 x 2. The only difficult rep was the last rep of the last set of speed work as the bar got out in front of me a little and I had some issues locking it out. My goal before the next contest is to pull 300kg x 1(661lbs) with no deadlift bar or deadlift suit. If I can make this happen I know I will be good for a PR come meet day.
    - accessory work took a while to get through, going to start pushing it and lowering reps on it. Ive never been good at good mornings, but i am starting to get the feel now.
    Last edited by SELK; 05-07-2009 at 07:53 PM.
    960/530/749 @ 242
    903/524/738 @ 220

  14. #39
    Senior Member SELK's Avatar
    Join Date
    Jul 2008
    Posts
    1,946
    me bench

    bench
    60kg x 10
    80kg x 3
    100kg x 3
    120kg x 1
    add 3 board
    140kg x 1
    160kg x 1
    180kg x 1 (396lbs)

    Inclines
    60kg x 1
    80kg x 1
    110kg x 5 (242lbs)
    x5

    notes
    - still deloading the bench. Weights still felt heavy, not happy with bench progress as of late. I think it may be to do with weight loss (229lbs now)
    - inclines however went well, thats actually a PR. I am bad at these but i'm bringing them up to help my shoulder strength.
    - squats tomorrow
    960/530/749 @ 242
    903/524/738 @ 220

  15. #40
    Token Canadian Cricket_Fire's Avatar
    Join Date
    Jun 2005
    Location
    Sarnia Ontario
    Posts
    2,073
    Solid work lately bro
    I'm weak now, but not for long

  16. #41
    Senior Member SELK's Avatar
    Join Date
    Jul 2008
    Posts
    1,946
    squats

    squats
    60kg x 5
    100kg x 3
    140kg x 1
    180kg x 1
    add loose briefs
    230kg x 1
    250kg x 5
    270kg x 3
    290kg x 3
    add knee wraps
    310kg x 4 (685lbs)(3rd rep was high)
    no knee wraps
    270kg x 5 (596lbs)

    notes
    - that was all i had today, skipped the power squats. took about 2 hours for 3 of us to get through this, the weights where moving very slow but i got what we planned.
    - bw still around 230lbs which is low for me. I need to adapt to this lighter weight, my briefs went on in 2 seconds and I could easily get into a catchers stance with them so the support wasn't what it usually is.
    - tomorrow is a rest day. sad to say that i'm beat up given the less then optimal training lately, but the lowered bodyweight and the near ME deads last week did me in.
    960/530/749 @ 242
    903/524/738 @ 220

  17. #42
    Senior Member SELK's Avatar
    Join Date
    Jul 2008
    Posts
    1,946
    bench lockout

    bench
    60kg x 5
    100kg x 3
    add reverse greens
    140kg x 3
    160kg x 5
    180kg x 5 (396lbs)
    x5
    x5

    declines
    60kg x 5
    100kg x 3
    140kg x 5
    145kg x 5 (320lbs)

    floor rolling db press
    50lbs x 8
    55lbs x 8

    notes
    - bench felt better today then the past few weeks. I prefer using the reverse greens then the blues overall.
    - rest day tomorrow then deads on thursday.
    960/530/749 @ 242
    903/524/738 @ 220

  18. #43
    Senior Member SELK's Avatar
    Join Date
    Jul 2008
    Posts
    1,946
    deads

    conventional deads
    60kg x 3
    100kg x 2
    140kg x 1
    180kg x 1
    247.5kg x 3 (546lbs)
    x3
    x3
    200kg x 3 (441lbs)
    x3
    x3
    high pulls
    180kg x 5
    x5
    x5

    Stiff legs
    150kg x 5
    180kg x 5 (396lbs)
    190kg x 5 (419lbs)

    Pulldowns

    1 plate short of stack x 5
    x5
    x5

    good mornings
    140kg x 5 (308lbs)
    150kg x 5 (331lbs)
    160kg x 5 (353lbs) pr

    Bentover Rows
    110kg x 5 (242lbs)
    140kg x 5 (308lbs)
    x 5

    notes
    - very hard training today. The deadlifts felt not bad overall.
    - lowered the reps to 5s (from 8s) on the accessory work.
    - deadlift is moving along.
    - next meet is now officially july 25th.. some time to get ready. My goal is a 2000lbs total @ 220 which I feel is very realistic.
    960/530/749 @ 242
    903/524/738 @ 220

  19. #44
    Senior Member SELK's Avatar
    Join Date
    Jul 2008
    Posts
    1,946
    me bench

    bench

    60kg x 8
    80kg x 3
    100kg x 3
    120kg x 3
    add 1 board
    140kg x 3
    150kg x 2
    add new shirt (49 rage-x 2ply)
    4board
    180kg x 5
    200kg x 1
    220kg x 1
    240kg x 1
    250kg x 1 (551lbs) pr

    Inclines

    60kg x 5
    112.5kg x 5 (249lbs)
    x 5

    notes:
    - shirt is tight as hell, couldnt feel hands most of session.
    - hit my goal weight, was a slow lift but clean.
    - last day of 4 boards til meet. one more day of 3 and 2 boards, then it will be focusing on touching.
    - i did something to my forearm and it hurts like hell, i thought it was just the blood not being circulated to my arm but its still very tender/sore and hurts to move an hour and a half later. hopefully its nothing.
    - squats tomorrow, looking for 705lbs x 3 in briefs + knee wraps which should be doable.
    Last edited by SELK; 05-16-2009 at 08:22 PM.
    960/530/749 @ 242
    903/524/738 @ 220

  20. #45
    Token Canadian Cricket_Fire's Avatar
    Join Date
    Jun 2005
    Location
    Sarnia Ontario
    Posts
    2,073
    Your journal makes me feel bad about myself hahaha

    New shirt feel better for support?
    I'm weak now, but not for long

  21. #46
    Senior Member SELK's Avatar
    Join Date
    Jul 2008
    Posts
    1,946
    lol.. thanks.

    the new shirt feels much better.. but its hard to say as ive never been good at board presses in a shirt. in a few weeks here ill be taking some weights full ROM and we'll see. i also have a SDP comming in. haha.
    960/530/749 @ 242
    903/524/738 @ 220

  22. #47
    Senior Member SELK's Avatar
    Join Date
    Jul 2008
    Posts
    1,946
    me squat

    squats

    60kg x 5
    100kg x 3
    140kg x 3
    180kg x 1
    200kg x 1
    add loose briefs
    240kg x 5
    260kg x 3
    290kg x 3
    add knee wraps
    320kg x 3 (705lbs)(3rd rep a little high)
    no wraps
    260kg x 5

    power squats
    4plates x 8
    5plates x 8


    notes
    - briefs waaay to loose. can do full olympic squats in them.
    - 705lbs x 3 was decent, cut the 3rd high but the 1st and 2nd where deep
    - this was the last week of the volume block for squats.. happy for it to be over as i usually prefer more intensity.
    - only slept for about 3 or 4 hours last night so happy with reaching the end goal of the program.
    - next week is a suit test so i will be in full gear. havn't used full gear since the contest.
    - forearm still ****ed i had to wrap it today and can't grip things yet.
    960/530/749 @ 242
    903/524/738 @ 220

  23. #48
    Senior Member SELK's Avatar
    Join Date
    Jul 2008
    Posts
    1,946
    extra workout

    squat morning
    - using small cambered bar
    60kg x 5
    100kg x 3
    120kg x 3
    140kg x 1
    160kg x 1
    180kg x 1
    200kg x 1
    220kg x 1 (485lbs) ugly

    pushdowns
    3 sets

    curls
    3sets

    plate pinches
    10kg plates for ~10 seconds x 3sets

    video of ugly 220kg squat morning:
    NOTE: vid is super ****ty, sideways and shot from a cell phone. Camera soon!

    Video


    notes:
    - squat morning are a miserable exercise. I honestly thought that I had the pins set pretty low, looking at the vid they dont seem to be low at all. I can see how these work, i will be doing them more.
    - accessory work just easy. kind of testing my forearm to see how bad it is, I think I will be able to bench tomorrow.
    960/530/749 @ 242
    903/524/738 @ 220

  24. #49
    Senior Member SELK's Avatar
    Join Date
    Jul 2008
    Posts
    1,946
    de bench

    bench
    40kg x 10
    60kg x 10
    80kg x 3
    add towel
    100kg x 3
    x3
    x3
    110kg x 3
    x3
    x3
    120kg x 3
    x3
    x3

    db press
    50lbs x 12
    70 x 12
    x12
    x12
    x12

    extensions

    50lbs x 12
    75lbs x 12
    x 12
    x 12

    facepulls
    3 sets

    notes
    - benches felt fast, speed work is back in.
    - this day is going to be lighter, focusing on speed until the meet.
    - goal is to get faster, get blood moving and not drain myself for the heavy saturday workout.
    960/530/749 @ 242
    903/524/738 @ 220

  25. #50
    Senior Member SELK's Avatar
    Join Date
    Jul 2008
    Posts
    1,946
    something is up with my forearm..

    960/530/749 @ 242
    903/524/738 @ 220

Similar Threads

  1. 365lbs bench
    By Andre518 in forum Powerlifting and Strength Training
    Replies: 3
    Last Post: 10-29-2008, 06:05 AM
  2. Nasa Pro Powersports Results($18,750.00)
    By NASAKYCHAIRMAN in forum Powerlifting and Strength Training
    Replies: 1
    Last Post: 03-18-2008, 08:22 AM
  3. WBB Beer Enthusiasts Thread
    By Mic Soloist in forum General Chat
    Replies: 160
    Last Post: 01-14-2007, 01:17 PM
  4. Nasa Pro-powersports ($15,000 Total Cash Money)
    By NASAKYCHAIRMAN in forum Powerlifting and Strength Training
    Replies: 3
    Last Post: 11-17-2006, 02:14 PM
  5. # of sets
    By frankm007 in forum Bodybuilding & Weight Training
    Replies: 9
    Last Post: 11-09-2005, 01:38 PM

Bookmarks

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •