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Thread: 4 Goals...

  1. #1
    Senior Member MNRob's Avatar
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    4 Goals...

    Irish Pilot hath inspired me, again!

    After 14 months of work, I have worked my maxes up to:


    Squat 450
    OH Press 275
    Dead Lift 465
    Bench 405

    My new goals are:

    Squat 500
    OH Press 315
    Dead lift 550
    Bench 450

    I have given myself 20 weeks to do this. The path begins Wednesday, May 13th

  2. #2
    Senior Member MNRob's Avatar
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    It begins...


    Legs
    "Light Day"


    Squat

    bar x 10
    135 x 10
    225 x 20 (all too easy!)

    Front Squat
    225 x 5 x 2

    Deadlift (sumo, double overhand grip)

    315 x 3 x 2 (too easy)

    SLDL (reverse mixed grip)
    225 x 5 x 2

    DONE

  3. #3
    Senior Member MNRob's Avatar
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    Chest/Shoulders "Light"

    Bench
    Bar x 20
    135 x 20
    235 x 3 x 9 (varying grips)
    235 x 20

    Dumbbell Incline Press
    85 x 12
    85 x 10

    OH Press
    155 x 5 x 2

    Face Pulls
    Tricep Work

    DONE!
    ...she looked so much cuter with something in her mouth...

    http://www.wannabebig.com/forums/sho...45#post2140245

  4. #4
    Getting There... Irish Pilot's Avatar
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    Attaboy!...although Ive been horrible at keeping up with mine. Lets move some iron!
    - Slave & Master At The Same Damn Time -
    Hoping To Compete Natty Early 2011

  5. #5
    Resolute -JM-'s Avatar
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    GL Rob. You'll blast those goals man. Nice lifts to begin with anyway.

    235x20 what the....

    That smoker you have looks like the business btw!
    This is the true joy in life, the being used for a purpose recognized by yourself as a mighty one; the being thoroughly worn out before you are thrown on the scrap heap; the being a force of Nature instead of a feverish selfish little clod of ailments and grievances complaining that the world will not devote itself to making you happy - George Bernard Shaw

  6. #6
    Senior Member MNRob's Avatar
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    Gentlemen, thank you for the kind words.

    Legs "heavy day"

    Squat
    bar x 10
    135 x 10
    225 x 10
    315 x 5
    375 x 5 (smoked it!)

    Front Squat
    315 x 2 (I keep choking myself on these, hard to do more when you start greying out)

    OH Squat
    185 x 2 (no balance here, almost face planted into the mirror)

    Deadlift

    225 x 2
    295 x 2
    365 x 2
    415 x 1
    445 x 1

    SLDL
    295 x 5 x 2

    Grip work

    DONE!

    oh yeah, add 6 hours of GPP... PAINTING THE FRACKING GARAGE!
    Last edited by MNRob; 05-16-2009 at 05:59 PM.
    ...she looked so much cuter with something in her mouth...

    http://www.wannabebig.com/forums/sho...45#post2140245

  7. #7
    Senior Member MNRob's Avatar
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    ****ty day

    Fighting with the wife, dumbass people at the gym, having to walk 1 mile to get to the gym from the parking lot.


    Bench (medium day)

    bar x 20
    135 x 10
    225 x 10
    325 x 8
    325 x 5

    Close grip pause press
    315 x 2

    Close grip bench
    225 x 10

    Shoulders
    OH Press
    110 x 10
    180 x 3 (right shoulder is starting to hurt again)


    20 minutes on the treadmill

    DONE!!!
    ...she looked so much cuter with something in her mouth...

    http://www.wannabebig.com/forums/sho...45#post2140245

  8. #8
    Getting There... Irish Pilot's Avatar
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    Quote Originally Posted by MNRob View Post
    ...having to walk 1 mile to get to the gym from the parking lot...
    At least you got your cardio, pussy.

    You should'a given me a ring. I enjoyed the afternoon on the deck...could have used the company! Strong numbers as always considering the shoulder issues. You need to nurture it for the Strongman comp. Weeks away dude...and of course Im scheduled to be at the airport that day.
    - Slave & Master At The Same Damn Time -
    Hoping To Compete Natty Early 2011

  9. #9
    Resolute -JM-'s Avatar
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    325 x 8
    325 x 5
    Medium day you say? Thats impressive as hell!
    This is the true joy in life, the being used for a purpose recognized by yourself as a mighty one; the being thoroughly worn out before you are thrown on the scrap heap; the being a force of Nature instead of a feverish selfish little clod of ailments and grievances complaining that the world will not devote itself to making you happy - George Bernard Shaw

  10. #10
    Senior Member MNRob's Avatar
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    5-21-09

    Legs (light day)

    Squat

    bar x 10
    135 x 10
    275 x 20

    Barbell Complex
    95 x 5
    clean
    front squat
    oh press
    oh squat
    row

    Ab work that would make your momma cry


    DONE!
    ...she looked so much cuter with something in her mouth...

    http://www.wannabebig.com/forums/sho...45#post2140245

  11. #11
    Getting There... Irish Pilot's Avatar
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    Quote Originally Posted by MNRob View Post
    5-21-09

    Legs (light day)

    Squat

    bar x 10
    135 x 10
    275 x 20

    Barbell Complex
    95 x 5
    clean
    front squat
    oh press
    oh squat
    row

    Ab work that would make your momma cry


    DONE!
    Nicely done. I thought I saw you and Parker doing some hardcore ab work!
    - Slave & Master At The Same Damn Time -
    Hoping To Compete Natty Early 2011

  12. #12
    Senior Member MNRob's Avatar
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    Thanks Paulie! That man is a ninja when it comes to core work


    5-23-09

    Chest (light day)

    bar x 20
    bar x 20
    135 x 10
    135 x 10
    240 x3x9 (varying grips) at my limit for speed here

    240 x 15 wussed out, had 20 in me

    Incline DB press
    85 x 8 (shoulder is done, way too much pain)

    Laterals 40 x 5 x 2 (yup shoulder is really done)

    Tricep work
    Rear flies (shoulder didn't hurt )

    DONE!

    Time to smoke some more ribs!
    ...she looked so much cuter with something in her mouth...

    http://www.wannabebig.com/forums/sho...45#post2140245

  13. #13
    Senior Member MNRob's Avatar
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    5-26-09

    Legs (medium day)

    bar WU
    135 WU
    225 x 10
    315 x 3
    385 x 2 (WTF over!)
    315 x 3 (3 sec pause in the hole)

    Good Mornings
    135 x 5
    185 x 5
    235 x 5
    285 x 3

    Barbell Complex
    135 x 5
    Clean
    Front Squat
    OH Press
    Row
    Hang Clean
    OH Press
    Row

    Ab Work
    Tricep Work


    DONE!

    Going to see the doc about my shoulder, wife is pretty sure the cuff is torn.
    ...she looked so much cuter with something in her mouth...

    http://www.wannabebig.com/forums/sho...45#post2140245

  14. #14
    Senior Member MNRob's Avatar
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    Pulling day 5-27-09

    Deadlift

    133 x 5
    221 x 5
    309 x 5
    397 x 1
    500 x 0 (grrrr!)
    500 x 0 (what's that definition of insanity again?)
    397 x 2 x 3
    Sumo Stance
    309 x 5
    SLDL
    309 x 5
    Snatch Pulls
    221 x 5
    Rows
    271 x 3 x 2
    221 x 5
    Barbell Complex
    153 x 3
    Clean
    Front Squat
    OH Press
    RDL
    Cable Rows
    160 x 6
    170 x 5
    Grip Work

    DONE!!!
    ...she looked so much cuter with something in her mouth...

    http://www.wannabebig.com/forums/sho...45#post2140245

  15. #15
    Senior Member MNRob's Avatar
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    5-28-09
    Chest/Shoulders (kinda heavy?)

    Floor Press
    bar x 20 x 2
    135 x 5
    225 x 5
    275 x 3
    315 x 2
    335 x 1
    355 x 1
    315 x 1

    Pec Deck
    yeah, whatever

    Laterals
    35 x 8 x 2 (shoulder is still hurting)

    Tricep work
    Face pulls
    Abs

    Done!
    ...she looked so much cuter with something in her mouth...

    http://www.wannabebig.com/forums/sho...45#post2140245

  16. #16
    Getting There... Irish Pilot's Avatar
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    Nice liftin berto.
    - Slave & Master At The Same Damn Time -
    Hoping To Compete Natty Early 2011

  17. #17
    Senior Member MNRob's Avatar
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    5-31-09

    Legs/Back (light)

    Box squats (very low box)

    warmup yadda yadda yadda

    225 x 2 x 4
    275 x 2 x 4
    325 x 2 x 1

    Rack Pulls

    135 x 3
    225 x 3
    315 x 3 (ZOMG I'm a plater!!!!)
    405 x 1
    455 x 1
    405 x 1

    Dimmels
    135 x 20

    Pullups
    BW x 4 x 2


    Done!
    ...she looked so much cuter with something in her mouth...

    http://www.wannabebig.com/forums/sho...45#post2140245

  18. #18
    SchModerator ZenMonkey's Avatar
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    Nice WO man! Whats a plater?
    Sarvamangalam!

  19. #19
    Senior Member MNRob's Avatar
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    TY Zen. The Tate video posted a while ago. In between his four letter words and such he referred to people who jump up via plates (ie 135 to 225 to 315, et) as Platers and that they are dumb and going to tear a muscle. I like to against the grain.


    6-1-09

    Chest/Shoulders (light day)
    BB Bench varying grips, normal, narrow, wide
    bar x 20
    135 x 10
    135 x 10
    225 x 3 x 3
    245 x 3 x 3
    255 x 3 x 3 (speed was still good, wide grip though)
    255 x 15 (dammit, wanted 20)

    CGBP
    225 x 5 (shoulder doesn't like these, scrap that plan)

    OH Press
    135 x 5 x 3 (too light, but shoulder is still tender)

    Laterals
    45 x 5 x 3

    Ab work

    DONE!
    Last edited by MNRob; 06-01-2009 at 02:52 PM.
    ...she looked so much cuter with something in her mouth...

    http://www.wannabebig.com/forums/sho...45#post2140245

  20. #20
    SchModerator ZenMonkey's Avatar
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    Oh, haha. You ****in plater bastard. I do the same thing if Im warming up to a really high working set.
    Sarvamangalam!

  21. #21
    Senior Member MNRob's Avatar
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    Quote Originally Posted by rctriplefresh5 View Post
    how the **** are yo uthat strong after a year and 2 months of lifting.
    Thank you for the kind words. I still look at myself as week and unworthy of being in the presence of the iron.

    Nothing special about my routine. I have a short attention span, so about every 3 months the routine gets an overhaul. I keep the 4 basic lifts (squat, bench, deadlift, oh press) but change either the grouping, set scheme and accessory work as I get "bored".

    I made my greatest gains on the squat, bench and deadlift every session for 3 or 4 sessions in a 10 day period.
    ...she looked so much cuter with something in her mouth...

    http://www.wannabebig.com/forums/sho...45#post2140245

  22. #22
    Resolute -JM-'s Avatar
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    Quote:
    Originally Posted by rctriplefresh5
    how the **** are yo uthat strong after a year and 2 months of lifting.


    Thank you for the kind words.
    ^Ha ha!

    Nice lifting Rob. Might you have gotten that 5 hundo DL if you didnt jump from 397 to 500?

    The pressing is big time. Nice job.
    This is the true joy in life, the being used for a purpose recognized by yourself as a mighty one; the being thoroughly worn out before you are thrown on the scrap heap; the being a force of Nature instead of a feverish selfish little clod of ailments and grievances complaining that the world will not devote itself to making you happy - George Bernard Shaw

  23. #23
    Senior Member benno's Avatar
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    Phwoar, big lifting there mate! You must be a monster!

    What are your stats? Weight,BF,Height,Age?

    Any chance of some pictures?

    Will be watching your progress, best of luck with your goals!
    Benno.
    Last edited by benno; 06-02-2009 at 03:13 AM.

  24. #24
    Senior Member MNRob's Avatar
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    Quote Originally Posted by Flynn View Post
    ^Ha ha!

    Nice lifting Rob. Might you have gotten that 5 hundo DL if you didnt jump from 397 to 500?

    The pressing is big time. Nice job.
    Thank you Flynn. I'm not sure about the pull. I've pulled 500 before, but lately I just can't get the weight bast the 10 inch mark off the floor. It flies off the floor but hangs just below my knee.

    Quote Originally Posted by benno View Post
    Phwoar, big lifting there mate! You must be a monster!

    What are your stats? Weight,BF,Height,Age?

    Any chance of some pictures?

    Will be watching your progress, best of luck with your goals!
    Benno.
    Benno, thank you too. I am an old man at 32, 5'9" at 275. I'm too ugly to post pictures on the interweb, I would break it!
    ...she looked so much cuter with something in her mouth...

    http://www.wannabebig.com/forums/sho...45#post2140245

  25. #25
    Getting There... Irish Pilot's Avatar
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    Needless to say, Rob is strong as a bull and looks the part. He is an old college football dog, even though he is short as **** like me. Even though he only got back into lifting recently, he obviously has a history of training.

    Sorry Rob...felt the need to fill 'em in. I know you would be too modest to do it
    - Slave & Master At The Same Damn Time -
    Hoping To Compete Natty Early 2011

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