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Thread: Eric Lilliebridge - Training Log

  1. #126
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    Eric,

    First things first. You are by far, my favorite lifter. I am amazed at your strength and even more so by your technique. I continue to wait for new vids from you, as I have learned a lot for my own training by watching you. Keep it up, I hope to see you lift in "real life" one day...

    Ok, so my question: I am a mid-40s non-competitive lifter who lifts just because I love it. Even though I have not competed yet, but I do have a goal to do so soon. My question is when you are mapping out your warmup sets, do you wing it or do you have a plan or rule for the warm up? I struggle with this because I am unsure if I am doing too much, too little or making the right jumps. How would you recommend a 500lb deadlifter warm up?

    I may do something like this:

    135x6
    225x3
    275x3
    315x3
    365x1
    405x1
    455x1
    500x1

    Any tips on this or are there any general rules you use in determining warm up progression?

    Thanks a ton!

    p.s. if it inappropriate for me to ask this in your thread, sorry! Let me know...
    Last edited by johnst_nhb; 02-03-2011 at 02:32 PM.

  2. #127
    Senior Member elilliebridge's Avatar
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    Quote Originally Posted by johnst_nhb View Post
    Eric,

    First things first. You are by far, my favorite lifter. I am amazed at your strength and even more so by your technique. I continue to wait for new vids from you, as I have learned a lot for my own training by watching you. Keep it up, I hope to see you lift in "real life" one day...

    Ok, so my question: I am a mid-40s non-competitive lifter who lifts just because I love it. Even though I have not competed yet, but I do have a goal to do so soon. My question is when you are mapping out your warmup sets, do you wing it or do you have a plan or rule for the warm up? I struggle with this because I am unsure if I am doing too much, too little or making the right jumps. How would you recommend a 500lb deadlifter warm up?

    I may do something like this:

    135x6
    225x3
    275x3
    315x3
    365x1
    405x1
    455x1
    500x1

    Any tips on this or are there any general rules you use in determining warm up progression?

    Thanks a ton!

    p.s. if it inappropriate for me to ask this in your thread, sorry! Let me know...

    Thank you I really appreciate that!! It's taken me so many years to learn what forms work good for my body structure and I think just in this past year i've learned so much about my body, especially when to train harder and do bigger lifts, and when to back off and deload for a few weeks. It just takes a lot of time and practice to figure out what works best for you.

    When i warm up on deadlifts, this is what mine looks like
    135 x 5
    225 x 5
    315 x 4
    405 x 3
    505 x 2

    Then usually EVERYTHING after 500 is all singles, I will sometimes pull 605 for a double since that's always my next warm up jump, but usually just all singles, just trying to get my form down perfect and get my butt down to drive harder off the floor with my legs and not let myself get pitched foward.

    So yes what you posted looks pretty good, if you need the extra warm up with 365 in the middle then i would stick with that, but otherwise if you were to approach a new max i think you should cut out the 275 warm up, you honestly don't need it... i would say do something like this

    135 x 8
    225 x 4
    315 x 2
    405 x 1
    455 x 1
    500 x 1

    But again, if you feel like you need those extra warm ups, then definitely do that... when i bench i always do plate/quarter flips up to 405, i don't like doing plate jumps on the bench, I like taking the time to warm up and feel the inbetween sets so that i know for sure that everything is feeling good and that i'll be okay to approach a heavy weight for the day. If something doesn't feel right or feel good on a lighter set, then obviously it's not going to feel any better putting more weight on the bar, so you just have to go by how you feel and listen to your body.

  3. #128
    Senior Member elilliebridge's Avatar
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    Light squat day 2-5-11

    Weighed in at 263lbs

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


    Squats: (w/ 55lb squat bar & 5lb collars, bar weight =65lbs)

    bar x 15
    155 x 10
    245 x 8
    335 x 5
    425 x 5
    525 x 5
    565 x 3 (belt only)
    605 x 3 (belt only)
    335 x 10 x 2 - all reps paused at the bottom

    Lat pull downs:
    3 sets of 15 reps (add weight each set)

    Leg raises:
    2 sets of 20

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

  4. #129
    Senior Member elilliebridge's Avatar
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    Heavy bench workout 2-9-11

    Weighed in at 262lbs

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

    Bench: (competition thumbless grip, ring fingers on rings, thumbs tucked back, trying new grip)

    bar x 50
    135 x 15
    185 x 12
    225 x 12
    275 x 6 (first rep paused)
    315 x 4 (first rep paused)
    365 x 2 (first rep paused)
    405 x 1 (paused)
    430 x 1 (paused)
    455 x 1 (paused)

    475 x 3 - 2 boards
    500 x 3 - 3 boards

    -Started to get back into some heavy benching and pauses, getting prepped up for my training cycle starting next week and just wanted to work on form and feeling out some weight. Haven't gone above 405 on bench in over 3 weeks and everything still felt really good and strong.

    Dumbell pec flys:
    70's x 10
    60's x 15
    50's x 20

    Tricep cable pushdowns:3 sets of 10, 12, 15 reps, decreasing weight each set

    Decline sit ups: w/ holding 20lb medicine ball under chin
    2 sets of 15 reps

    Post workout: 2 scoops of nitrean and 2 scoops of opticen w/ 16 ounces of water
    Last edited by elilliebridge; 02-10-2011 at 11:26 AM.

  5. #130
    Senior Member elilliebridge's Avatar
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    Deadlift day 2-12-11

    Weighed in at 262lbs


    Deadlifts:
    145 x 5 x 2
    235 x 5
    325 x 4
    425 x 3
    525 x 2
    635 x 1
    705 x 1 (belt only, felt easy)

    Bent rows:
    325 x 20
    285 x 20
    235 x 20

    Leg raises:
    2 sets of 20 reps


    Post workout: 2 scoops of nitrean and 2 scoops of opticen with 15 ounces of water

  6. #131
    Skinny Feet Kiff's Avatar
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    705 feeling easy has to be good
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  7. #132
    Senior Member elilliebridge's Avatar
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    Light bench workout 2-16-11

    weighed in at 262lbs


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

    Bench: (close grips)
    bar x 50
    135 x 15
    185 x 12
    225 x 10
    275 x 10
    315 x 10
    225 x 25

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

    Tricep cable push downs:
    3 sets of 15 reps

    Decline sit ups: w/ 20lb medicine ball
    2 sets of 15 reps

    Post workout: 2 scoops of nitrean and 2 scoops of opticen with 15 ounces of water


    Everything felt nice and light today, decided to start doing light bench every other week, so next week i start my heavy bench training for the meet.

  8. #133
    Senior Member elilliebridge's Avatar
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    Squat day 2-19-11

    weighed in at 261lbs

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


    Squats: w/ 55lb squat bar & 5lb collars

    bar x 15
    155 x 10
    245 x 8
    335 x 5
    425 x 3
    525 x 3
    605 x 3 - belt & wraps
    655 x 3 - belt & wraps
    705 x 3 - belt & wraps

    drop sets all paused squats no belt
    355 x 10
    335 x 10

    -called it a day after this, was feeling pretty beat up after all those sets. first training day on squats for my meet in april

  9. #134
    Senior Member elilliebridge's Avatar
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    Heavy bench day 3-2-11

    First heavy bench day for my training cycle... UPA nationals in 6 weeks

    Bench:
    bar x 50
    135 x 15
    185 x 12
    225 x 10
    275 x 6 (first rep paused)
    315 x 4 (first rep paused)
    365 x 3 (first rep paused)
    405 x 1- paused
    440 x 1- paused
    475 x 1- paused

    500 x 3 - 2 boards
    525 x 5 - 3 board (PR)

    Dumbell pec flys:
    55's x 15
    50's x 15
    45's x 15

    Tricep extensions w/ curl bar
    3 sets of 12 reps

    Leg raises
    2 sets of 20 reps

    Post workout: 2 scoops of nitrean and 2 scoops of opticen with 15 ounces of water


  10. #135
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    Question about rows

    Quote Originally Posted by elilliebridge View Post
    Deadlift day 2-12-11

    Weighed in at 262lbs


    Deadlifts:
    145 x 5 x 2
    235 x 5
    325 x 4
    425 x 3
    525 x 2
    635 x 1
    705 x 1 (belt only, felt easy)

    Bent rows:
    325 x 20
    285 x 20
    235 x 20

    Leg raises:
    2 sets of 20 reps


    Post workout: 2 scoops of nitrean and 2 scoops of opticen with 15 ounces of water
    Eric,

    You are Definitely strong in the 3 main lifts to say the least. What is also impressive, is the heavy Bent over rows you do on deadlift day. Are these performed in the upper body near parallel to the floor with a wide grip ? DO you reset between reps (ALA Pendley rows ) or do keep from touching floor ? I also noticed that you perform Upright rows on accessory day. You do not see a lot of lifters performing these any more, what is your philosophy on these ?

    I am working on pushing my rows up and any advice you can give I would appreciate.

    Thanks,

    Frank

  11. #136
    Senior Member elilliebridge's Avatar
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    Quote Originally Posted by frankf79 View Post
    Eric,

    You are Definitely strong in the 3 main lifts to say the least. What is also impressive, is the heavy Bent over rows you do on deadlift day. Are these performed in the upper body near parallel to the floor with a wide grip ? DO you reset between reps (ALA Pendley rows ) or do keep from touching floor ? I also noticed that you perform Upright rows on accessory day. You do not see a lot of lifters performing these any more, what is your philosophy on these ?

    I am working on pushing my rows up and any advice you can give I would appreciate.

    Thanks,

    Frank

    Thanks! And when i do the bent rows i'm bent over quite a bit, but the weight never comes close to touching the floor and i don't try to rest between reps, just keep banging them out. And my grip on bent rows is about the same as deadlifts, pretty narrow but i use double over hand grip (not hook grip). For the upright rows, i started doing them because i wanted bigger traps, and i also squat high bar so it feels a lot better having bigger traps to have the weight sit on...... also upright rows are by far a much better exercise for traps than shrugs, shrugs are a waste of time in my eyes lol.

  12. #137
    Senior Member elilliebridge's Avatar
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    Squat training 3-19-11

    Weighed in at 270lbs

    Squats (55lb bar + 5.5lb collars)
    bar x 15
    155 x 12
    245 x 8
    335 x 5
    425 x 3
    525 x 2
    625 x 1
    705 x 1
    750 x 1
    800 x 1


  13. #138
    Senior Member Big_Byrd52's Avatar
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    Where u been?Hows ur training coming along?
    All Time 198 Squat Record of 1,050 pounds
    http://ironscene.com/view_video.php?...e=&category=tr

    All Time 220 Squat Record of 1,100 pounds

    ** 1063 squat , 611 bench, and 733 deadlift for 2408 Total
    All Time 242 Squat Record of 1,108 pounds At 228)
    ** 1108 squat , 639 bench, and 700 deadlift for 2447 Total

    What I Lack in Genetics, I Make Up For With Determination and Discipline

  14. #139
    Wannabebig New Member
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    Is the April meet your training for in Sandwich, IL?

    Edit- Your videos are awesome, just curious tho.. Why do you hold your breath so long before you begin to squat?
    Last edited by JordanLentz; 03-29-2011 at 07:57 PM.

  15. #140
    Senior Member elilliebridge's Avatar
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    Quote Originally Posted by Big_Byrd52 View Post
    Where u been?Hows ur training coming along?
    Trainings been decent, haven't been going as heavy these past couple weeks, been extremely busy with school and work i haven't had a chance to make some movies of all my workouts but i got a couple here that i made recently that i'm about to upload on here.

  16. #141
    Senior Member elilliebridge's Avatar
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    Quote Originally Posted by JordanLentz View Post
    Is the April meet your training for in Sandwich, IL?

    Edit- Your videos are awesome, just curious tho.. Why do you hold your breath so long before you begin to squat?

    Yeah the UPA nationals is in sandwich IL, that's the one i've been training for. And i don't really understand your question about holding my breath before i begin to squat? I take in a big breath before i unrack the weight, then i let it out and take an additional last breath before i start my squat so that my lungs are full of air. Just my own breathing technique i've used for a long time.

  17. #142
    Senior Member elilliebridge's Avatar
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    Quote Originally Posted by elilliebridge View Post
    Trainings been decent, haven't been going as heavy these past couple weeks, been extremely busy with school and work i haven't had a chance to make some movies of all my workouts but i got a couple here that i made recently that i'm about to upload on here.
    I've also tried logging onto here a couple times before and it wouldn't let me log in, and a couple times i tried posting before and when i went to submit it, it never posted what i wrote out.. it actually just did it to me again like a minute ago so i'm kinda getting annoyed with it. Not sure if it's my internet connection or the site, but my internet seems fine.

  18. #143
    Senior Member elilliebridge's Avatar
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    Deadlift day 3-26-11

    Weighed in at 267lbs

    Deadlifts:
    145 x 5
    235 x 4
    325 x 3
    415 x 1
    505 x 1
    606 x 1
    705 x 1 (planned opener)
    755 x 1 (planned 2nd attempt)

    -Didn't do any accessory work after these pulls, wasn't feeling 100% so i decided to shut it down after that.

    Post workout: 2 scoops of opticen and 2 scoops of nitrean with 15 ounces of water.




    Light bench day 3-30-11

    Weighed in at 269lbs

    Bench:
    bar x 50
    135 x 20
    185 x 12
    225 x 10
    275 x 5 - first rep paused
    315 x 4- first rep paused
    365 x 1- paused
    405 x 1- paused
    315 x 22- backdown set, PR

    Incline dumbell pec flys:
    3 sets of 15 reps, drop 5lbs each set

    Tricep cable push downs:
    3 sets of 15 reps, increase weight each set

    One armed reverse cable push downs:
    2 sets of 15 reps

    Leg raises:
    2 sets of 25 reps

    Post workout: 2 scoops of opticen and 2 scoops of nitrean with 15 ounces of water




    I'm planning on doing my opener and 2nd attempt squat this saturday to feel things out and see where my strength is at... and then next wednesday will be my last heavy bench day before the meet. I plan on also doing an opener and 2nd attempt on the bench, and doing some heavy board work after. That will end all of my heavy training for the meet. I will be sure to upload and post the videos asap afterwards!!

  19. #144
    Senior Member elilliebridge's Avatar
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    Squat training 4-2-11


    Squats:
    bar x 15
    155 x 10
    245 x 10
    335 x 5
    425 x 2
    515 x 2
    605 x 1
    705 x 1
    755 x 1

    Light deadlifts:
    225 x 5
    325 x 2
    425 x 2
    505 x 1


  20. #145
    WBB Team Captain Coke's Avatar
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    Ever amazed with the training Eric, and you somehow managed to be even leaner after adding 10lbs over the winter which is great. Good luck at the upcoming meet!!

  21. #146
    Senior Member elilliebridge's Avatar
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  22. #147
    Moderator Brian Hopper's Avatar
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    Good job Eric!!!
    My Training Log
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    *************************
    Best geared meet @ 242
    1030SQ, 640BP, 685DL and 2355 total
    Best raw meet w/sleeves @ 242
    665SQ, 440BP, 727DL and 1815 total
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    *************************
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  23. #148
    Senior Member elilliebridge's Avatar
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    Quote Originally Posted by Brian Hopper View Post
    Good job Eric!!!

    Thanks!! I've taken some time off after the meet to let my body rest. Going to start training again soon and will start training for my next meet in about a month from now.

  24. #149
    Senior Member elilliebridge's Avatar
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    Bench day - 4/27/11

    Weighed in at 260lbs


    Bench: Narrow gripped, 2 inchs inside rings
    bar x 50
    135 x 15
    185 x 12
    225 x 10
    275 x 5
    315 x 5
    365 x 3
    385 x 3
    405 x 8 (pr narrow gripped)
    455 x 10 - 3 boards, PR narrow gripped

    Over head presses: no leg drive
    135 x 10
    185 x 5
    225 x 3
    250 x 3
    275 x 1
    235 x 5

    Incline dumbell pec flys:
    45's x 15
    50's x 15
    55's x 15
    40's x 20

    Tricep cable push downs:
    3 sets of 15 reps (increase weight each set)

    Leg raises:
    2 sets of 20 reps

    Post workout: 2 scoops of nitrean, 2 scoops of opticen w/ 15 ounces of water.

  25. #150
    Wannabebig New Member
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    Good job at the meet, deadlifts looked solid. I think you had a little more in you.

    I've read your posts about the ph trenadrol on other forums, wondering if you could give me some advice on how to dose it? 3 caps a day for 6 weeks? Just picked up 6 bottles

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