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Thread: Sam's Journal

  1. #1
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    Sam's Journal

    Stats:
    24yrs. young
    5'11"
    Weight bounces from 225-232lbs I compete at 220lbs.
    Best meet lifts:
    squat:700
    bench:465
    pull: 615
    total:1780

    Equipment:
    Squat: Metal Ace Suit, Metal ace briefs. (new set up as of 11/28)
    Bench:Super Duper Phenom Dbl Ply.
    Pull in a Titan boss.

    I've been lifting for about 3 years now. Started Powerlifting in the beginning of this year, after I met some great guys at a local gym (Barbaccio and T Gale, both members on this site.) Since then I've done 3 meets. 2 Raw and 1 Multi-ply. They've introduced me to alot of people (Jersey Iron Crew, Dynamo Club, and many more accomplished lifters) and pointed me in the right direction. Best training partners a guy could have.

    I have no specific training style. I use different aspects from many different programs and use what works best for me at the moment. I try to hit 3 meets a year. My goal at the moment is to total 2000 at 220lbs.

    You can see my most recent meet videos

    Here:http://www.wannabebig.com/forums/sho...d.php?t=131140

    You can watch other videos of me and my training partners on youtube.com Username: Sixthdayofapril

    Any and all comments are welcome.
    Last edited by sambone; 11-30-2009 at 08:10 PM.
    Sam Sweigart
    Best meet lifts @ 220
    Squat-755lbs.
    Bench-465lbs.
    Deadlift-625lbs.
    Best Total-1825lbs.
    My Journal: http://www.wannabebig.com/forums/sho...=1#post2251520

  2. #2
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    1st Entry

    Monday Bench day with Jersey Iron at Jon Rocks.
    Raw
    BarX15
    135X5
    190x3
    225x3
    245x10

    3board
    275x5
    295x5
    315x5

    Banded push downs
    3x50

    Banded Face Pulls
    3x15

    Really focusing on getting my raw bench up lately and putting some size on my upper body. It was a pretty mellow night with the guys, the weather seems to have everyone feeling alittle beat up. Myself included, but all in all everyone had a pretty goodnight.
    Sam Sweigart
    Best meet lifts @ 220
    Squat-755lbs.
    Bench-465lbs.
    Deadlift-625lbs.
    Best Total-1825lbs.
    My Journal: http://www.wannabebig.com/forums/sho...=1#post2251520

  3. #3
    squat rack curler platypus's Avatar
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    Good luck with your goals!
    ain't nuttin but a peanut.

    You will have gotten stronger when the weight that feels heavy is actually heavier than the weight that feels heavy now. Then the weight that feels heavy now will be a warmup for the weight that feels heavy then. But the weight will always feel heavy or you're not lifting enough weight. Clear? -Rippetoe

  4. #4
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    Hey buddy, glad to see you finally started journal. Thank you for the kind words. Good job tonite. I see you achieving your goals in the near future.
    JERSEY IRON MEMBER
    BENCH ONLY

    BEST BENCHES PRE INJURY(JUNE 12)
    780@242 MP
    820@275 MP

    BEST BENCHES POST INJURY
    705@275 SP

  5. #5
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    Quote Originally Posted by platypus View Post
    Good luck with your goals!
    Thanks Platypus. I'm going to keep pushing untill I get there.

    Quote Originally Posted by t gale View Post
    Hey buddy, glad to see you finally started journal. Thank you for the kind words. Good job tonite. I see you achieving your goals in the near future.
    Thanks Tim, I can always count on you for some positivity!
    Sam Sweigart
    Best meet lifts @ 220
    Squat-755lbs.
    Bench-465lbs.
    Deadlift-625lbs.
    Best Total-1825lbs.
    My Journal: http://www.wannabebig.com/forums/sho...=1#post2251520

  6. #6
    JERSEY IRON Brian C's Avatar
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    Hey bud, great to see you with a journal now. Much good advice can be received here from some of the resident journal junkies. Great benching the other night. Ill see you next Monday.
    JERSEY IRON POWERLIFTING
    198/220 Pro
    Currenty ranked #1 198 Multiply
    Best meet lifts @220 840/650/575
    Best meet lifts @198 875/585/630
    Best Raw Lifts @198 650/425/575
    Journal:http://www.wannabebig.com/forums/sho...d.php?t=122706

    Eater of: 61 Buffalo wings in 8 minutes
    20 hotdogs+buns in 30 minutes

  7. #7
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    DE Squat and Deadlift Day Raw

    Box Squat w/green bands
    barx10
    band on
    barx5
    135x5
    225x3
    225x3
    245x2
    265x2
    265x2
    295x2
    295x2
    315x2
    315x2

    Deadlift from floor with quaded mini's

    135x5
    225x3
    275x2
    275x2
    315x2
    315x2
    315x2
    315x2

    Seated Close Grip Rows

    5x8

    Declined Sit Ups

    45lbsx3x15


    Solo mission at the gym tonight. Felt pretty crappy today, I'm battling a cold. Once I got in the gym I started to feel better, did a few sets and felt great. Squatted with the bands for the first time in a squat rack. It was alittle weird unracking it and having to walk it out but not bad after the first two sets or so. Looking forward to having tomorrow off from the gym and hopefully kicking this cold.
    Sam Sweigart
    Best meet lifts @ 220
    Squat-755lbs.
    Bench-465lbs.
    Deadlift-625lbs.
    Best Total-1825lbs.
    My Journal: http://www.wannabebig.com/forums/sho...=1#post2251520

  8. #8
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    Quote Originally Posted by Brian C View Post
    Hey bud, great to see you with a journal now. Much good advice can be received here from some of the resident journal junkies. Great benching the other night. Ill see you next Monday.
    What's up Brian? Thanks for stopping by my journal. Glad to hear you're making it back on monday. How's the training going?
    Sam Sweigart
    Best meet lifts @ 220
    Squat-755lbs.
    Bench-465lbs.
    Deadlift-625lbs.
    Best Total-1825lbs.
    My Journal: http://www.wannabebig.com/forums/sho...=1#post2251520

  9. #9
    JERSEY IRON Brian C's Avatar
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    Training is going pretty good. Ive been happy with it lately. Just wish I could get more sessions in with you guys. Responsibilities suck.. Great solo work today. Did you pull the quaded bands sumo or conv?
    Last edited by Brian C; 12-01-2009 at 08:21 PM.
    JERSEY IRON POWERLIFTING
    198/220 Pro
    Currenty ranked #1 198 Multiply
    Best meet lifts @220 840/650/575
    Best meet lifts @198 875/585/630
    Best Raw Lifts @198 650/425/575
    Journal:http://www.wannabebig.com/forums/sho...d.php?t=122706

    Eater of: 61 Buffalo wings in 8 minutes
    20 hotdogs+buns in 30 minutes

  10. #10
    Jersey Iron Barbaccio's Avatar
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    Nice work today Sammy! Sorry I couldn't get in there with ya but we had to sign the papers for the house and then I had to get some **** done. Looks like I might be missing the home inspection on Saturday since I'll be at the meet. Trying to get the day changed.....

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  11. #11
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    Quote Originally Posted by Brian C View Post
    Training is going pretty good. Ive been happy with it lately. Just wish I could get more sessions in with you guys. Responsibilities suck.. Great solo work today. Did you pull the quaded bands sumo or conv?
    We wish you could make it more too, you're a good guy to train with. I'll have to start checking out everyones logs to keep up with how you guys are doing. I pulled sumo today. Whenever I pull from the floor it's always sumo (except the rare conventional contest at the gym) but when I do rack pulls it's mostly conventional.

    Quote Originally Posted by Barbaccio View Post
    Nice work today Sammy! Sorry I couldn't get in there with ya but we had to sign the papers for the house and then I had to get some **** done. Looks like I might be missing the home inspection on Saturday since I'll be at the meet. Trying to get the day changed.....
    Thanks Tone! Don't even worry about it, you had some real life **** to deal with. Honestly though, at the end of the day this lifting stuff is secondary, do what you got to do buddy. That home inspection is important. If you can't make it, Tim and I can definitely handle things at the meet. Izzy will be there too. The best thing I did when I bought my house was be there for the inspection. It's nice to see all the problems first hand and pick the brain of the inspector. He'll also tell you what problems are a bigger deals than others. I might make it in to watch Tim pull in his suit today, but if Becca comes home I won't be.
    Last edited by sambone; 12-02-2009 at 06:57 AM.
    Sam Sweigart
    Best meet lifts @ 220
    Squat-755lbs.
    Bench-465lbs.
    Deadlift-625lbs.
    Best Total-1825lbs.
    My Journal: http://www.wannabebig.com/forums/sho...=1#post2251520

  12. #12
    WBB Team Captain Coke's Avatar
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    Super 700 squat vid...you are working with a great crew!!

  13. #13
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    Quote Originally Posted by CoCoa View Post
    Super 700 squat vid...you are working with a great crew!!
    Thanks coke. These guys are awesome. Wouldn't trade them for anything. Well maybe a momma's cheesesteak, but that's it.

    Went to the Doctors yesterday, I have some sort of virus. The Doctor seemed to be sicker then myself and pretty much just said "Take this and this, you'll be fine in a few days." Not much help. The meds she gave me flat out put me on my ass and I had to call out of the gym and work yesterday. Couldn't even come close to funtioning. Feeling better but alittle out of it today, I think it's from the antibotics. Going to go to the gym today, get in my briefs and do a DE box squat day w/ blue or green bands. All depends on what Tone and Tim want to do.
    Sam Sweigart
    Best meet lifts @ 220
    Squat-755lbs.
    Bench-465lbs.
    Deadlift-625lbs.
    Best Total-1825lbs.
    My Journal: http://www.wannabebig.com/forums/sho...=1#post2251520

  14. #14
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    Alittle late posting this but here we go. Had DGabe's (Dave) first meet saturday so we had to squat friday at a fitness center with no monolift. Yes I'm spoiled haha. Didn't get much squatting in because of that.

    Friday Equipped Squat (Metal ace briefs)
    Box Squats
    barX5
    135x5
    225x5
    315x3
    405x3
    495x2 (I had trouble walking the weight out decided to drop the weight) Squats went fine though.
    455x3
    455x3
    455x3

    DB Rows
    50x45 Each arm

    Seated Close grip rows

    220x5x8

    Back extentions/ghetto ghr

    Blue bandx4x10

    Abs Cable Crunchs

    3x15

    Had an okay day felt strong just uncomfortable walking weight out. I guess that's what happens when you only squat in a mono on your heavy days. Big congrats to Dave on his first meet. He killed it today.
    Sam Sweigart
    Best meet lifts @ 220
    Squat-755lbs.
    Bench-465lbs.
    Deadlift-625lbs.
    Best Total-1825lbs.
    My Journal: http://www.wannabebig.com/forums/sho...=1#post2251520

  15. #15
    Got Intensity? DGabe24's Avatar
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    Haha you weren't lying! You do have a journal after all you bastard, but it's not the epic title it could have been lol

    Thanks again big guy, can't say it enough.
    Don't asker for a light load, but a strong back.

    JOURNAL


    Best Meet Lifts @ 220 Raw:
    Squat - 475
    Bench - 355
    Dead - 500
    Total: 1330

  16. #16
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    Quote Originally Posted by DGabe24 View Post
    Haha you weren't lying! You do have a journal after all you bastard, but it's not the epic title it could have been lol

    Thanks again big guy, can't say it enough.
    I told you! Took me awhile but I finally came around. I should have gone with "Noone in the gym's got Sweigart like me!" but I figured I keep it modest for now. No problem shredder, glad to be there.
    Sam Sweigart
    Best meet lifts @ 220
    Squat-755lbs.
    Bench-465lbs.
    Deadlift-625lbs.
    Best Total-1825lbs.
    My Journal: http://www.wannabebig.com/forums/sho...=1#post2251520

  17. #17
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    Bench day

    barX 10
    135x5
    225x3 (I was supposed to do 205, messed up here)
    205x5
    230x3
    255x8

    3boards
    315x3
    315x3
    315x3

    Push downs
    3x25

    Shoulder rehab stuff as we speak.

    Called it a day my shoulder and elbow are acting up from the squat suit the other week. I'm having problems with the straps pulling them, causing quite a bit of pain. Hopefully I'll get it sorted out soon. Everyone did pretty good.
    Sam Sweigart
    Best meet lifts @ 220
    Squat-755lbs.
    Bench-465lbs.
    Deadlift-625lbs.
    Best Total-1825lbs.
    My Journal: http://www.wannabebig.com/forums/sho...=1#post2251520

  18. #18
    Wannabebig Member cvizzy's Avatar
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    Bench is lookin stronger Sam, keep up the hard work, take care of the shoulder/elbow.

  19. #19
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    Thanks Vizzy. I'm trying my hardest to keep it healthy. It's getting alittle better each week but not much. Either way an improvement is an improvement.
    Sam Sweigart
    Best meet lifts @ 220
    Squat-755lbs.
    Bench-465lbs.
    Deadlift-625lbs.
    Best Total-1825lbs.
    My Journal: http://www.wannabebig.com/forums/sho...=1#post2251520

  20. #20
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    Felt really strong once I got going today. I had to cut myself off or I would have probably died in the gym today. I tried keeping everything on the faster side of things.

    Raw Deadlift quaded monster minis DE

    135x3
    185x3
    225x2
    275x2
    315x2
    315x2
    315x2
    315x2

    Monster minis were killer. I can really feel it in my upper back from lock out. Right before squatting I got an awesome text from my girl (Becca) which got me insanely motivated, she's the best. I'm really lucky to have someone who supports me so much with the things I love. Okay enough with the sappy ****, on to the squatting.

    Raw Box Squats no bands this week
    135x10
    225x5
    275x5
    315x3
    315x3
    335x3
    335x3
    335x3
    355x3
    355x3

    Box squats are feeling stronger every week. I'm really liking the routine I've got going on at the moment. I've never felt stronger. Hopefully this lasts.

    Back extentions/GHR
    Blue bandx3x10

    Standing cable crunches
    3x15

    My squat and pull are really really feeling good. Hopefully I can keep this ball rolling and destroy **** in January.

    Anyone have any methods on getting my shoulders more flexible? I'm starting to have an issue with getting under the bar for squats.
    Last edited by sambone; 12-09-2009 at 06:16 PM.
    Sam Sweigart
    Best meet lifts @ 220
    Squat-755lbs.
    Bench-465lbs.
    Deadlift-625lbs.
    Best Total-1825lbs.
    My Journal: http://www.wannabebig.com/forums/sho...=1#post2251520

  21. #21
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    Awesome work tonite sam. those pulls were nice tough but you looked strong. Keep it rolling buddy.
    JERSEY IRON MEMBER
    BENCH ONLY

    BEST BENCHES PRE INJURY(JUNE 12)
    780@242 MP
    820@275 MP

    BEST BENCHES POST INJURY
    705@275 SP

  22. #22
    JERSEY IRON Brian C's Avatar
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    I want to know what she said to you...maybe you can whisper it to me next bench day and get my bench numbers up...JK bro. Great routine you got going. One of these days Ill get over there with you guys.
    JERSEY IRON POWERLIFTING
    198/220 Pro
    Currenty ranked #1 198 Multiply
    Best meet lifts @220 840/650/575
    Best meet lifts @198 875/585/630
    Best Raw Lifts @198 650/425/575
    Journal:http://www.wannabebig.com/forums/sho...d.php?t=122706

    Eater of: 61 Buffalo wings in 8 minutes
    20 hotdogs+buns in 30 minutes

  23. #23
    Jersey Iron Barbaccio's Avatar
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    Boner,
    Your pulls looked strong and fast tonight man! I'm suprised the plate stayed in place with that band tension! haha

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  24. #24
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    Quote Originally Posted by t gale View Post
    Awesome work tonite sam. those pulls were nice tough but you looked strong. Keep it rolling buddy.
    I woke up this morning and realized I have a new stapel in my routine... Only Listen to Tim Gale once a month. My god the monster minis kicked my ass bad. I feel like I'mboarderline beat to death. I haven't felt this way in awhile, it's nice in a sick twisted kind of way. Thanks for the suggestion Tim.

    Quote Originally Posted by Brian C View Post
    I want to know what she said to you...maybe you can whisper it to me next bench day and get my bench numbers up...JK bro. Great routine you got going. One of these days Ill get over there with you guys.
    Haha If I thought it would help I would. It was more or less who it came from then what was actually said. I'm loving it, I really feel confident in my training at the moment. Yeah Brian it would be great to have you come over and train. Whenever you feel like it give me a call 609-929-2523. I train mon,wed,thurs,sat.

    Quote Originally Posted by Barbaccio View Post
    Boner,
    Your pulls looked strong and fast tonight man! I'm suprised the plate stayed in place with that band tension! haha
    Ugh it was miserable. I don't know if you could tell by the "****s" and "holy ****s" that I was blurting out after each set as I hobbeled away. I had fun doing them last night but this morning I'm really feeling it, glutes/hips/hams/hands/forearms are all fried even my upper traps. Definitely only doing the monster minis once a month.
    Sam Sweigart
    Best meet lifts @ 220
    Squat-755lbs.
    Bench-465lbs.
    Deadlift-625lbs.
    Best Total-1825lbs.
    My Journal: http://www.wannabebig.com/forums/sho...=1#post2251520

  25. #25
    Senior Member
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    12-10-09

    Floor Presses
    135x5
    185x5
    225x5
    245x3
    245x3
    245x3
    255x3
    255x3
    265x3
    265x3

    Incline bench
    135x5
    185x8
    185x6
    185x6

    Side Raises
    20x5x8

    Front Raises
    25x5x8

    Push Downs
    85x2x8
    100x3x8

    Seated Close Grip Rows
    200x5x8

    Standing Cable Crunches
    3x15

    Had a good day, blew my load on the floor presses... Alot of volume. Didn't have much left in me for incline presses. Tim and Tone had a good day. Felt like everyones back on the ball. Felt strong once again but really slow on the floor presses, going to keep up with them every other week till I start to feel faster. I can really see these helping my bench.
    Sam Sweigart
    Best meet lifts @ 220
    Squat-755lbs.
    Bench-465lbs.
    Deadlift-625lbs.
    Best Total-1825lbs.
    My Journal: http://www.wannabebig.com/forums/sho...=1#post2251520

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