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Thread: Eric Lilliebridge - Training Log

  1. #51
    Senior Member elilliebridge's Avatar
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    Accessory work training from today (mondays are my lighter accessory work days)

    Weighed in at 262lbs

    Pre workout: 2 1/2 scoops of results with 8 ounces of water

    Upright rows: (bring bar up to at least eye level to really get a good squeeze and pump at the top)
    bar x 20
    75 x 15
    85 x 15
    95 x 15
    105 x 15
    115 x 15

    Preacher curls: (w/ a curl bar)
    75 x 15
    95 x 15
    115 x 15

    Preacher curls: (w/ a dumbell)
    40 x 15 (each arm)
    35 x 15 (each arm)

    Standing Strict curls: (w/ dumbells)
    30's x 10 x 3

    Ab work:
    Leg raises, 2 sets of 20

    Post workout: 2 scoops of opticen and 2 scoops of nitrean with 16 ounces of milk and 1 banana mixed in blender

  2. #52
    Senior Member elilliebridge's Avatar
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    Bench workout from today, 9-15-10

    Started my new bench cycle today for my meet on October 30th.

    Weighed in today at 262lbs

    Pre workout: Results, 2 1/2 scoops with 8 ounces of water


    Bench: regular grip (ring fingers on rings)

    bar x 50
    135 x 20
    185 x 12
    225 x 10 (first rep paused)
    275 x 6 (first rep paused)
    315 x 4 (first rep paused)
    350 x 1 (paused)
    380 x 1 (paused)
    405 x 1 (paused) - first time i've taken 405 to my chest since my injury 10 weeks ago and all felt very easy.

    backdown sets
    350 x 10 (stopped at 10, had more in me)
    325 x 10 (close grip, stopped at 10, had more in me)

    Inclines (light)
    135 x 15
    185 x 12
    235 x 10

    Dumbell pec flys (light)
    50's x 12
    40's x 15
    30's x 20

    Tricep push downs
    3 sets of 10-15 (heavy)

    Decline sit ups
    2 sets of 20 reps

    Post workout: 2 scoops of opticen and 2 scoops of nitrean with 16 ounces of water.

  3. #53
    Senior Member ELmx479's Avatar
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    Awesome training, your squat form is solid as hell even at the heaviest weight.

  4. #54
    Senior Member elilliebridge's Avatar
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    Quote Originally Posted by ELmx479 View Post
    Awesome training, your squat form is solid as hell even at the heaviest weight.
    Thanks man! It has taken me many years of hard training to finally get down my form on all my lifts to where it feels comfortable for me and to where my form doesn't break down with the heavier weights, like near limit or maximum lifts. I am training for a push/pull meet on october 30th, i will be uploading videos weekly and updating my log each workout so be sure to check them out!

  5. #55
    Senior Member elilliebridge's Avatar
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    Accessory work day (heavier day of accessory work)

    Weighed 265lbs today

    pre workout- 2 1/2 scoops of results with 8 ounces of water


    Upright Rows:
    bar x 20
    95 x 15
    115 x 15
    135 x 12
    155 x 10 (PR)
    115 x 15

    Preacher Curls: (w/ curl bar)
    95 x 12
    115 x 12
    135 x 12

    Preacher Curls: (w/ dumbells)
    40's x 15 (each arm)
    35's x 15 (each arm)

    Standing strict curls (3-5 sec hold at the top)
    25's x 10
    20's x 10

    Front lateral raises:
    30's x 15
    40's x 12

    Leg raises:
    2 sets of 20

    Post workout: 2 scoops of Opticen, 2 scoops of Nitrean, 1 banana, 16 ounces of milk in blender.

  6. #56
    Senior Member elilliebridge's Avatar
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    Accessory work day (lighter day) 9-20-10

    Weighed in at 269lbs

    Pre workout: 2 1/2 scoops of results with 8 ounces of water


    Upright rows:
    bar x 20
    75 x 15
    95 x 15
    115 x 15
    135 x 15
    105 x 20

    Preacher curls: (w/ curl bar)
    80 x 15
    100 x 15
    120 x 15

    Preacher curls: (w/ dumbells)
    40 x 12 (each arm)
    35 x 15 (each arm)

    Standing Strict curls: (w/ dumbells, 3-5 sec hold at the top)
    25x10x2

    Leg raises
    2 sets of 20

    Post workout: 2 scoops of opticen and 2 scoops of nitrean with 1 banana and 16 ounces of milk in blender.

  7. #57
    Go Bears Pete22's Avatar
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    Great work Eric. What are you lookin' to hit on the 30th? 800+ pull again?
    My Training Log

    You want science and studies? **** you. I've got scars and blood and vomit. - Jim Wendler

  8. #58
    Senior Member elilliebridge's Avatar
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    Quote Originally Posted by Pete22 View Post
    Great work Eric. What are you lookin' to hit on the 30th? 800+ pull again?
    Thanks! and yes it's only a push/pull meet but this meet will be my first time trying 800 again on the deadlift since i tore my hamstring back in december and it will be my first time trying 500 on the bench since i tore my pec almost 3 months ago. So i believe the meet will be in kilos, so my top numbers i'm shooting for are 501 and 804 raw, so far training is going great, those numbers seem well within my reach by october 30th! I will keep posting my training and videos on here to keep everyone updated.

  9. #59
    Senior Member elilliebridge's Avatar
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    Bench training 9-22-10

    Weighed in at 270lbs

    Pre workout: 2 1/2 scoops of results with 8 ounces of water

    Bench: (competition grip, ring fingers on rings)
    bar x 50
    135 x 20
    185 x 12
    225 x 10
    275 x 6 (first rep paused)
    325 x 4 (first rep paused)
    375 x 1 (paused)
    405 x 1 (paused)
    420 x 1 (paused)

    470 x 5 (3 boards, stopped at 5 had more in me)

    375 x 10 (competition grip, stopped at 10)
    350 x 10 (close grip, 2 inches inside the rings, stopped at 10)

    Everything felt great on the benching. This was my 2nd training week for the competition, have 4 more weeks left of benching! So far everything is feeling great and it's been 11 weeks since my pec tare. Finally starting to feel 100% with benching again.

    Dumbell inclines
    80x12x2

    Dumbell pec flys
    50 x 15
    40 x 15

    Tricep cable push downs
    3 sets total, reps go 8,10,12, starting at heaviest weight first, dropping weight each set and adding 2 more reps.

    Front lateral raises
    40's x 12
    30's x 15

    Decline sit ups
    2 sets of 15

    Post workout: 2 scoops of opticen and 2 scoops of nitrean with 16 ounces of water.

  10. #60
    Senior Member ELmx479's Avatar
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    Huge bench session! What are your goals in terms of body weight for the future? Opticen + Nitrean = One damn good shake!

  11. #61
    Senior Member elilliebridge's Avatar
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    Quote Originally Posted by ELmx479 View Post
    Huge bench session! What are your goals in terms of body weight for the future? Opticen + Nitrean = One damn good shake!
    Well i usually hover around 270ish when i'm peaking for a competition but this cycle around i want to be around 275. I have been competing in the 275 weight class for over a year but have never actually weighed that much. So as far as my body weight goes, i plan on competing in the 275 weight class for a very long time and just filling out at this body weight. If i just so happen to go a little past 275 then that will be okay with me because cutting a few pounds isn't a huge deal when the time comes to weigh in for a meet, but this is a very comfortable body weight for me. I feel my strongest and look my best weighing between 265-270 so i think bulking up to 275 is the limit for awhile. And yes, nitrean and opticen shakes are the best!!

  12. #62
    Senior Member elilliebridge's Avatar
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    Accessory work day (heavier day) 9-23-10

    Weighed in at 269lbs

    Pre workout: 2 1/2 scoops of results with 8 ounces of water


    Upright rows
    bar x 20
    95 x 15
    115 x 15
    135 x 12
    160 x 10 (PR)
    135 x 15

    Preacher curls (w/ curl bar)
    100 x 10
    120 x 10
    140 x 12

    Preacher curls (w/ dumbells)
    45 x 12 (each arm)
    40 x 12 (each arm)

    Standing strict dumbell curls (3-5 second hold at the top, 2 seconds on the way down)
    30 x 10
    25 x 10

    Leg raises
    2 sets of 20

    Post workout: 2 scoops of nitrean and 2 scoops of opticen with 16 ounces of milk and 1 banana in blender.

  13. #63
    Senior Member elilliebridge's Avatar
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    Heavy Deadlift day (9-26-10)

    Weighed in at 268lbs (down a couple pounds from earlier this week)

    Pre workout: 2 1/2 scoops of results with 8 ounces of water

    Light squats: w/ squat bar (just to warm up my hips and get some blood moving)
    bar x 15
    145 x 10
    235 x 10
    325 x 5

    Deadlifts:
    135 x 5
    225 x 5
    315 x 4
    405 x 3
    505 x 2
    605 x 2 (belt only)
    655 x 1 (belt only)
    705 x 1 (belt only)
    750 x 1 (belt only)

    Bent rows: (no belt, no straps, all full reps)
    335 x 15
    315 x 20

    Leg extensions
    4 sets of 15 reps total, going heavier on each set from sets 1-3 and then going lighter on 4th set.

    Decline sit ups
    2 sets of 15

    -Everything felt nice and easy today. This is my 2nd deadlift training session for my meet on october 30th, have 2 more deadlift workouts left until the meet!

    Post workout: 2 scoops of nitrean and 2 scoops of opticen with 16 ounces of water


  14. #64
    Senior Member elilliebridge's Avatar
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    Deadlift training 10-3-10

    Have been sick for the past couple of days so i just went into the gym to feel things out.

    Pre workout: 2 1/2 scoops of results with 8 ounces of water


    Light squats:
    bar x 15
    145 x 10
    235 x 10
    325 x 5


    Deadlifts
    135 x 5
    225 x 5
    315 x 3
    405 x 2
    505 x 2
    605 x 2
    675 x 1
    725 x 1

    -Stopped after this, wasn't feeling very good and was feeling light headed so i decided to stop and call it a day. I'll come back stronger next workout.

  15. #65
    Senior Member elilliebridge's Avatar
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    Heavy bench workout 10-6-10

    Pre workout: 2 1/2 scoops of results with 8 ounces of water

    Bench:
    bar x 50
    135 x 20
    185 x 12
    225 x 10
    275 x 6 (first rep paused)
    315 x 4 (first rep paused)
    365 x 2 (first rep paused)
    405 x 1 (paused)
    425 x 1 (paused)
    440 x 1 (paused)

    -Everything felt nice and easy with the pauses, it was the heaviest i've gone on bench since my pec tare

    Board work: (narrow gripped)
    475 x 2 (3 boards)
    500 x 2 (3 boards)

    365 x 11 (drop set, narrow gripped, stopped at 11 reps)

    Dumbell pec flys:
    60's x 12
    50's x 12
    40's x 15

    Tricep cable push downs:
    3 sets of 12

    Decline sit ups:
    2 sets of 15 reps


    Post workout: 2 scoops of nitrean and 2 scoops of opticen with 16 ounces of water


  16. #66
    Senior Member elilliebridge's Avatar
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    Accessory workout day 10-7-10

    Weighed in at 269lbs

    Pre workout: 2 1/2 scoops of results with 8 ounces of water

    Leg extensions:
    3 sets of 15 reps

    Leg curls:
    3 sets of 15 reps

    Upright rows:
    bar x 20
    95 x 15
    115 x 15
    135 x 12
    155 x 12
    115 x 15

    Preacher curls: (w/ curl bar)
    100 x 10
    125 x 10
    140 x 10

    Dumbell preacher curls:
    45 x 12
    35 x 15

    Front lateral raises:
    30's x 15 x 2

    Leg raises:
    2 sets of 20

    Post workout: 2 scoops of nitrean and 2 scoops of opticen with 16 ounces of water

  17. #67
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    hey eric , how is the groundstrukture of your program ? specally for benching ... every week working up to a max by form , boardwork for 3-5 reps and a backdownset ? thats all ,or is there a planed progress by percents for example ?

    have you ever tried westside-barbell ?

    awesom raw lifting man !!!

  18. #68
    Senior Member elilliebridge's Avatar
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    Quote Originally Posted by xolix View Post
    hey eric , how is the groundstrukture of your program ? specally for benching ... every week working up to a max by form , boardwork for 3-5 reps and a backdownset ? thats all ,or is there a planed progress by percents for example ?

    have you ever tried westside-barbell ?

    awesom raw lifting man !!!

    It really all depends.. if i'm not training for a meet the numbers don't matter to me, i just go by how i feel, so if i feel good i'll do more on those days and on the days i'm not feeling so great then i'll just back off and go lighter. but no i've never tried anyone elses training programs, i just go off of what my dad has taught me, i don't pay attention to anyone else's training routines because what i've done so far has worked good for me. but training for a meet i basically just try to peak within 6-8 weeks and the 6th or 8th week will be the week of the meet. i don't go off of percents or anything like that, i just start at a certain weight and do pauses every single week up to a meet and add 15 or 20lbs each week to my top set of pauses. every week i'm always doing 3 pauses just like you would in a meet, if you look at any of my bench videos, it's always 3 heavy singles. then after this i will usually do some heavy board work for 2 sets of doubles or triples and maybe a backdown set if i'm feeling good. after this i'll do regular inclines or dumbell inclines, dumbell pec flys, tricep cable push downs and ab work. that's what my typical training day on bench looks like training for a meet.

  19. #69
    Senior Member elilliebridge's Avatar
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    Squat workout 10-10-10

    Pre workout: 2 1/2 scoops of results with 8 ounces of water

    Squats: w/ squat bar
    bar x 15
    145 x 10
    235 x 8
    325 x 6
    425 x 3
    505 x 3 (belt only)
    605 x 3 (belt and light wrap)

    -stopped there because i didn't have any spotters and i haven't gone over 500 on squat in over a month because i've been taking it easy on squats for my push/pull meet but everything felt very easy and light, definitely had way more in me in this workout.

    Bent rows:
    135 x 20
    185 x 15
    225 x 15
    275 x 15
    315 x 15

    Leg extensions:
    3 sets of 15 reps

    Ab work:
    Decline sit ups
    3 sets of 10 with 20lb medicine ball

    Post workout: 2 scoops of nitrean and 2 scoops of opticen with 16 ounces of water

  20. #70
    Strongman Tom Mutaffis's Avatar
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    Great training Eric, looks like you bounced back quickly from the injuries.

    Good luck with your meet at the end of the month!
    ASC 105 Kg Pro Strongman | My Website | Facebook Fan Page

    Weight: 225 lbs | Gym PR's -> Front Squat: 510 lbs / Overhead: 375 lbs / Deadlift: 700 lbs

    Supplements: www.AtLargeNutrition.com

  21. #71
    WBB Team Captain Coke's Avatar
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    605 squats is my ultimate goal, u doing triples with 'em out of the blue and after a break is astounding.

  22. #72
    Wannabebig New Member
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    Eric, Great Lifts Man!
    Ive been following your log for the past couple weeks and it looks you like you switch week to week with heavy squats and heavy deadlifts, have you always followed this routine or have you done both heavy and squats and deadlifts in the same week? And when peaking are you using any percentages based off your max or are you just going more by how you feel based on the week? Thanks man I will be following along, good luck in your meet coming up.

  23. #73
    Senior Member elilliebridge's Avatar
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    Quote Originally Posted by cttballer23 View Post
    Eric, Great Lifts Man!
    Ive been following your log for the past couple weeks and it looks you like you switch week to week with heavy squats and heavy deadlifts, have you always followed this routine or have you done both heavy and squats and deadlifts in the same week? And when peaking are you using any percentages based off your max or are you just going more by how you feel based on the week? Thanks man I will be following along, good luck in your meet coming up.

    When i started out lifting, i would say for about the first 3 1/2 to 4 years I always deadlifted on thursdays, benched on saturdays and squated on sundays, so i was doing every single lift once a week. After awhile my squats and deadlifts just hit a wall and they weren't going anywhere so i decided to switch them up, that way i could hit them harder more often and have more time to recover. So for the past 3 years or so, i've been doing them every other week and they've worked out great for me, my lifts have shot up a lot and they started to within the first month of me switching them up. And when peaking for a meet i just go off of numbers, I'm not really familiar with how to use percentages or any of that stuff so i just keep it pretty simple.... i basically try to PR on every lift...whether it be 20 pounds or 5 pounds, a PR is a PR... so each cycle i'm trying to hit a new PR on each lift. So i back track from the meet about 6 to 8 weeks out, and by the final weeks, my goal is to be stronger than i was last cycle. I have had injuries which have set me back quite a bit...but for instance i'm doing my deadlift cycle now, i started out at hitting 730 for a single...then 2 weeks later i did 750 for a single... now i'm going to try 785 this weekend and then 2 weeks from this weekend will be my meet where i will try 804... so each week i'm making pretty consistant jumps even though i've already done all these numbers before.. but my goal is to PR at the end which will be the day of the meet.

  24. #74
    Senior Member elilliebridge's Avatar
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    Bench training 10-13-10

    Pre workout: 2 1/2 scoops of results with 8 ounces of water

    Bench:
    bar x 50
    135 x 20
    185 x 15
    225 x 10
    275 x 6 (first rep paused)
    315 x 4 (first rep paused)
    365 x 2 (first rep paused)
    405 x 1 (paused)

    -Stopped benching after this because my pecs just didn't feel healed from last weeks workout and the weights were moving slower than normal so i figured i'd just stop and save it for next week, no point in risking injury.

    Dumbell pec flys:
    70's x 10
    60's x 12
    50's x 15

    Tricep cable push downs:
    4 sets total, heavy to light
    (6 reps, 8 reps, 10 reps, 12 reps)

    Decline sit ups: w/ 20lb medicine ball
    3 sets of 10 reps

    Post workout: 2 scoops of nitrean and 2 scoops of opticen w/ 16 ounces of water.






    Accessory day workout: 10-14-10

    weighed in at 271

    Pre workout: 2 1/2 scoops of results with 8 ounces of water


    Leg extensions:
    3 sets of 15 reps (each set add more weight)


    Upright rows:
    bar x 20
    95 x 15
    115 x 15
    135 x 15
    155 x 12
    120 x 15

    Preacher curls: w/ curl bar
    95 x 10
    115 x 10
    135 x 15

    Standing strict dumbell curls: (3 second hold at the top)
    35's x 8
    25's x 10
    (arms were too pumped couldn't do anymore sets)

    Front lateral dumbell raises:
    35's x 12 x 2

    Post workout: 2 scoops of nitrean and 2 scoops of opticen with 16 ounces of milk

  25. #75
    Senior Member elilliebridge's Avatar
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    Heavy deadlift training 10-16-10

    Pre workout: 2 1/2 scoops of results with 8 ounces of water

    *This is my last heavy training day on deadlifts before my meet in 2 weeks*

    Deadlifts:
    135 x 5 x 2
    225 x 3 x 2
    325 x 3
    425 x 2
    525 x 1
    625 x 1 (belt only)
    705 x 1 (belt only)
    755 x 1 (belt only)

    Deadlifts felt pretty good today, locksout felt a lot stronger than my floor speed did, was having a little issues with coming foward off the floor, but both of the lifts felt good and strong. 705 & 755 are my planned opener and 2nd attempt at the meet.


    Bent rows:
    325 x 15 x 2
    235 x 20

    Leg extensions:
    3 sets of 15 reps (add weight each set)

    Decline sit ups:
    2 sets of 15 reps

    Post workout: 2 scoops of nitrean and 2 scoops of opticen with 1 banana and 16 ounces of milk in blender.


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