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Thread: BloodandThunder's Journal

  1. #26
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    2-8-2010

    DL with 35 plates
    1 x 3 - 290
    2 x 3 - 350
    4 x 2 - 405

    Rack Press
    1 x 5 - 315
    1 x 5 - 365
    2 x 5 - 415
    5 x 4 - 460

    DLs
    1 x 4 - 290
    1 x 4 - 350
    2 x 3 - 405
    3 x 3 - 465
    1 x 2 - 495
    2 x 2 - 525 add backwards loose centurion
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

  2. #27
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    2-10-2010

    Squats
    1 x 5 - 280
    1 x 4 - 335
    2 x 3 - 395
    2 x 3 - 450 add belt
    1 x 3 - 505 add loose centurion straps down
    1 x 2 - 535
    2 x 2 - 595 add metal all blacks

    Bench
    1 x 5 - 205
    1 x 4 - 245
    2 x 3 - 285
    3 x 3 - 325
    3 x 3 - 405 2 brd

    Squat
    1 x 4 - 305
    1 x 3 - 365
    5 x 3 - 420

    Weighted Abs 5x10
    Side DB Raises - 2 x 10 - 25s
    Band Tricep Pushdown - 3 x 30
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

  3. #28
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    2-11-2010

    Sumo DL to knee
    1 x 4 - 290
    1 x 4 - 335
    2 x 3 - 405
    4 x 2 - 465

    Weighted Pushups - 3 x 8 - 100 lb plate
    Incline Press - 6 x 4 - 245

    Sumo Rack Pull below knee
    1 x 4 - 350
    1 x 4 -405
    2 x 3 - 465
    4 x 3 - 525

    Rows - 3 x 5 - 225
    Band Pushdowns - 100
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

  4. #29
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    Week 5 CMS/MS Comp

    Squat
    1 x 3 - 280
    2 x 3 - 335
    2 x 3 - 395
    3 x 2 - 425

    Bench
    1 x 3 - 205
    1 x 3 - 245
    2 x 3 - 285
    3 x 2 - 305

    Weighted Ab - 3 x 10 - 35 plate behind head
    Band Pushdown - 100 reps
    Band Pull Apart - 100 reps

    20 min SS Cardio

    Relaxing then Evaluation Day on Wed with loose gear 10 lbs overweight. Working up to 700 - 515 - 600
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

  5. #30
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    2-17-2010

    Sheiko Evaluation Day Week 5 of 9

    Squat w/ training Q-bar
    280 x 3
    335 x 3
    395 x 3 x 2 sets
    450 x 2 add belt
    560 x 2 add loose centurion, inzer 2m wraps
    630 x 1 (planned opener)
    700 x 1 use convict 2m wraps. 25 lb. pr

    Bench
    205 x 3
    245 x 3
    285 x 3 x 2 sets
    325 x 2
    405 x 2 (2brd)
    460 x 1 (planned opener) add loose fury, 24" inzer wraps
    510 x 1
    525 x 1 (25 lb pr)

    Sumo DL
    290 x 3
    350 x 3
    405 x 2 x 2
    465 x 1 add belt
    495 x 1 add loose backward centurion, straps down
    545 x 1 (planned opener) - pull straps up
    600 x 1 (15 lb pr)

    Not a bad day - hit single ply elite at 220. 65 lb pr from my evaluation day in november 2009 in same gear
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

  6. #31
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    Vid from last night
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

  7. #32
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    2-19-2010

    Modified Sheiko CMS Competition Week 1 of 5

    Squat
    1 x 3 - 280
    1 x 3 - 335
    2 x 3 - 395
    3 x 2 - 450 add belt
    3 x 2 - 560 add metal all blacks and loose centurion, straps down

    Bench
    1 x 3 - 205
    1 x 3 - 245
    2 x 3 - 285
    2 x 3 - 325
    4 x 3 - 405 add 2 brd

    Squat
    1 x 3 - 310
    1 x 3 - 365
    4 x 3 - 420

    GMs - 5 x 5 - 170
    Hammer Curls 2 x 10 - 45s
    Band pushdowns - 100 reps
    Side Raises - 2 x 10 - 25s

    Looked easy on paper, but the workout after the skill evalutation is always rough. Form is dialed in though...
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

  8. #33
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    2-22-2010

    Squat
    1 x 3 - 280
    1 x 3 - 335
    2 x 3 - 395
    3 x 3 - 450 add belt
    1 x 2 - 535 add loose centurion straps down
    2 x 2 - 595 add metal all blacks

    Bench
    1 x 3 - 205
    1 x 3 - 245
    2 x 3 - 285
    2 x 2 - 325
    1 x 2 - 405 add 2 brd
    2 x 1 - 465 add loose fury, to chest
    2 x 2 - 325

    squat
    1 x 4 - 280
    1 x 4 - 335
    4 x 4 - 395

    abs 5 x 10
    hammer db curls 2 x10
    side db raise 2 x 10
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

  9. #34
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    2/23/2010

    DL
    1 x 3 - 290
    1 x 3 - 350
    2 x 3 - 405
    3 x 3 - 465 add belt
    3 x 2 - 525 add loose backward centurion straps up

    Bench
    1 x 3 - 205
    1 x 3 - 245
    2 x 3 - 285
    3 x 3 - 325
    2 x 3 - 405 add 2brd

    DL to knee
    1 x 3 - 325
    1 x 3 - 375
    4 x 3 - 435

    GMs 5 x 5 - 170
    Band pushdowns, band face pulls 3 sets
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

  10. #35
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    2/25/2010

    Squat
    1 x 3 - 280
    1 x 3 - 335
    2 x 3 - 395
    2 x 3 - 450 add belt
    1 x 3 - 515 add loose centurion straps down
    2 x 3 - 560 add metal all blacks

    Bench
    1 x 3 - 205
    1 x 3 - 245
    2 x 3 - 285
    1 x 2 - 325
    1 x 2 - 405 add 2 brd
    3 x 1 - 425 add loose fury - 1 brd - long 2 count pause

    Squat
    1 x 3 - 310
    1 x 3 - 365
    4 x 2 - 425

    Weighted Abs 3 x 10
    band pushdown, band pull apart, hammer db curls, lat pulldown 2 sets each
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

  11. #36
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    2-26-2010

    Sheiko CMS Comp Week 2 of 5

    Pause Bench
    1 x 3 - 225
    2 x 3 - 265
    5 x 3 - 305

    Wide Weighted Pushup - 5 x 4 - 100 lb plate

    DL
    1 x 3 - 290
    1 x 3 - 350
    2 x 3 - 405
    3 x 2 - 465 add belt
    3 x 2 - 495 add loose backward centurion, straps down

    Seated GM - 5 x 5 - 140

    Hammer DB Curls, Band Pushdown 2 sets
    Barbell Rows, Face Pulls - 4 sets
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

  12. #37
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    2-28-2010

    Sheiko CMS Comp Week 3 of 5

    Bench
    1 x 3 - 205
    1 x 3 - 245
    2 x 3 - 285
    1 x 2 - 325
    1 x 2- 405 add 2brd
    2 x 1 - 435 add loose fury to 1 brd

    Squat
    1 x 3 - 280
    1 x 3 - 335
    2 x 3 - 395
    2 x 2 - 450 add belt
    1 x 2 - 505 add loose centurion straps down
    2 x 2 - 560 add metal all black wraps

    Rack Press
    1 x 3 - 340
    1 x 3 - 400
    4 x 2 - 460

    GMs - 5 x 4 - 170
    Band pushdowns, Band Pull aparts, hammer curls 2 sets
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

  13. #38
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    3-1-2010

    Sheiko CMS Comp Week 3 of 5

    Bench
    1 x 3 - 205
    2 x 3 - 245
    2 x 3 - 285
    3 x 3 - 325
    3 x 3 - 405 add 2brd

    DL
    1 x 3 - 290
    1 x 3 - 335
    2 x 2 - 405
    2 x 2 - 465 add belt
    3 x 2 - 495 add loose backward centurion

    Abs 3 x 8
    Rows 5 x 5
    Pulldowns 3 x 10
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

  14. #39
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    3-3-2010
    Sheiko CMS Comp Week 3 of 5

    Squat
    1 x 3 - 280
    1 x 3 - 335
    2 x 3 - 395
    1 x 2 - 450 add belt
    1 x 2 - 560 add metal all blacks, loose centurion suit down
    2 x 1 - 595 same as above (85%)

    Bench
    1 x 3 - 205
    1 x 3 - 245
    2 x 3 - 285
    2 x 2 - 325
    3 x 2 - 405 add 2brd

    Squat
    1 x 3 - 310
    1 x 3 - 365
    4 x 3 - 425

    Seated GM 4 x 4 - 140
    Band pushdowns, band face pulls, hammer curls 2 sets

    Volume and Intensity from here on out is 80% and lower, start tapering for 3/21, PA States
    Calories start getting cut, workouts are shorter, goal is to get down to 230 lb 7 days out then flush the water out to 100 kg
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

  15. #40
    THE 800 QUEST NickAus's Avatar
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    Great work in here, interesting training to follow!
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  16. #41
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    Quote Originally Posted by NickAus View Post
    Great work in here, interesting training to follow!
    Thanks!
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

  17. #42
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    3/4/2010

    Sheiko CMS Comp Week 3 of 5

    Incline Bench - 5 x 3 - 240
    Wide Weighted Pushups - 5 x 4 - 100 lb plate
    Weighted Abs - 2 x 8 - 35 plate behind head
    Side DB Oblique Bends - 2 x 8 each side - 100 lb
    Band Pushdowns, Hammer Curls 3 sets
    Rows - 5 x 5 - 225
    Face Pulls - 4 x 15

    DL
    290 - 1 x 3
    350 - 2 x 3
    405 - 2 x 3
    440 - 2 x 3 add belt
    465 - 2 x 3 add backward loose centurion, straps down (75% 615)

    Five more workouts over the next week and a half, then PA States on 3/21

    Projected Openers:
    Squat - 287.5 kg (633)
    Bench - 210 kg (460)
    DL - 245 kg (540)

    Goals - Total USAPL Elite at 100 kg - 827.5 kg (1824)
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

  18. #43
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    3-7-2010

    Sheiko CMS Comp Week 4 of 5

    Squats
    1 x 3 - 280
    2 x 3 - 335
    2 x 3 - 395
    1 x 2 - 450 add belt
    1 x 2 - 505 add loose centurion briefs
    2 x 2 - 560 add metal all blacks (80%)

    GMs 4 x 4 -170

    Bench
    1 x 3 - 205
    1 x 3 - 245
    2 x 3 - 285
    5 x 2 - 325 paused
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

  19. #44
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    3-9-2010

    Sheiko CMS Comp Week 4/5

    Bench
    1 x 3 -205
    2 x 3 - 245
    2 x 3 - 285
    2 x 2 - 325 (80%)

    Rack Press
    2 x 2 - 490

    Side DB Obliques 1 x 8 each side - 100 db
    Weighted Abs - 2 x 8 - 35 behind head

    DL
    1 x 3 - 290
    2 x 2 - 350
    2 x 2 - 405
    1 x 2 - 435 add loose belt
    3 x 2 - 465 (75%) add loose backward centurion, straps down

    Band pushdowns, band pull aparts, hammer curls - 2 sets each

    Last suited DL day before meet
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

  20. #45
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    Sheiko CMS Comp Week 4 of 5

    Squat
    1 x 3 - 280
    1 x 3 - 335
    2 x 3 - 395
    1 x 2 - 425
    2 X 2 - 520 (75%) add loose centurion straps down, belt

    Bench
    1 x 3 - 205
    1 x 3 - 245
    2 x 3 - 285
    2 x 2 - 325
    2 x 2 - 405 add 2brd

    Seated GM 4 x 4 - 140

    One more week...gonna start eating clean, then drop water starting Monday for 3/21 weighin
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

  21. #46
    THE 800 QUEST NickAus's Avatar
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    Lots of work in here, love how you practice the big 3 all the time!
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  22. #47
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    3-15-2010
    Sheiko CMS Comp Week 5/5 - 6 days out from meet
    No equipped lifts this week


    Bench (with extra focus on form, calls, and technique)
    1 x 3 - 205
    2 x 3 - 245
    2 x 2 - 285
    2 x 1 - 305 (75%)

    DL (with extra focus on bar speed and lockout)
    1 x 3 - 290
    2 x 3 - 335
    3 x 2 - 405

    Weighted Abs - 2 x 8 - 35 plate behind head
    Upper Body Band Recovery - 3 sets high reps with mini band - flys, pushdowns, pull aparts, face pulls, rows
    Hammer DB curls - 2 sets - 30s

    Weighed 229.5 in the morning on 3/14. Cutting flour and dairy starting today. 2 gals of water per day.
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

  23. #48
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    3-16-2010
    CMS Comp Week 5/5 - Last workout before meet

    Extra long dynamic warmup

    Squat
    1 x 3 - 280
    2 x 3 - 335
    3 x 2 - 395 (70%)

    Bench
    1 x 3 - 205
    2 x 3 - 245
    3 x 2 - 285 (70%)

    Upper and Lower Band Rehab
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

  24. #49
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    I always like to have a gameplan written out for a meet, although things always change.
    At this meet since it's a state comp, I'm not concerned with placing or anything like that, just going to hit my lifts that I want to hit.
    Number one goal is to total 1824 which is USAPL elite for 220.

    Planned Squats:
    I know I'm attempting 302.5 kg (666 lb) on my 2nd attempt for a PR then either going 317.5 or 320 kg after that. I plan to open with something I should have no problem sinking, which might change depending on how I feel warming up.
    1 - 285 kg (628 lb)
    2 - 302.5 kg (666 lb)
    3 - 317.5 kg (699.7 lb)

    Bench
    Again, I know I'm going for 230 kg (507) on 2nd. So I need to hit an opener that is not a big jump or is too light that I won't be able to touch. This way if I miss the 2nd attempt at 230, I have another go at it and it's still a PR.
    1 - 215 kg (473 lb)
    2 - 230 kg (507 lb)
    3 - 237.5 kg (523.5 lb)

    DL
    Just need to hit a DL to get my 1824 total on most likely my third attempt. I'll open low to save energy and for my 2nd attempt, I should hit a PR total assuming I'm
    doing somewhat decent on the day. The way I planned it, I've been wanting to get my 600 lb DL in a meet for a long time. I like the added pressure of having to hit it in order to get elite
    1 - 242.5 kg (534 lb) ---> 797.5 kg total (roughly 1754)
    2 - 260 kg (573) ---> 815 kg total (1796 total)
    3 - 272.5 kg (600) ---> 827.5 kg total (1824 total)
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

  25. #50
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    meals for today
    2 gallons water throughout day + no sodium/salt
    8am Banana, 1/3 cup oatmeal, 2 omega 3 eggs, 4 egg whites, 5 fish oil caps, caffiene + bvitamin
    11am at work 1 serving whey, 1/4 cup walnuts
    1pm at work 8 oz grilled salmon, 1.66 cup broccoli, 2 tsp olive oil
    3pm caffiene + bvitamin
    5pm 1 sweet potato, 6 oz lean ground beef
    8pm setting up meet, check weight
    get home, grilled chicken breast w/ 2 tbsp natty pb
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

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