The Five Biggest Contradictions in Fitness
Latest Article

The Five Biggest Contradictions in Fitness

Itís no secret that when people contradict themselves, it has the effect of making the flaws in their actions or statements seem glaringly obvious. But what about when WE ourselves get caught contradicting ourselves by someone else?

By: Nick Tumminello Added: January 6th, 2014
More Recent Articles
Contrast Training for Size
By: Lee Boyce
An Interview with Marianne Kane of Girls Gone Strong
By: Jordan Syatt
What Supplements Should I be Taking? By: Jay Wainwright
Bench Like a Girl By: Julia Ladewski
Some Thoughts on Building a Big Pull By: Christopher Mason

Facebook Join Facebook Group       Twitter Follow on Twitter       rss Subscribe via RSS
Page 1 of 8 123 ... LastLast
Results 1 to 25 of 176
  1. #1
    Senior Member
    Join Date
    Mar 2010
    Posts
    246

    Powerlifting training

    Im lee keaffer, im 18 and from massachusettes. I liftin in the usapl and the uspf single ply

    right now im training for the usapl New Englands and the USPF Nationals.
    my best numbers are 465 squat, 303 bench and 474 pull, and im in the 181 weight class

    ME SQ/DL
    front squat
    up to 245x3
    275x1 both easy

    pin pulls mid shin
    worked to 425x5 PR by a lot

    Reverse hyper 3x12

    standing abs 4x15

    curls/grip work

  2.    Support Wannabebig and use AtLarge Nutrition Supplements!


  3. #2
    Senior Member
    Join Date
    Mar 2010
    Posts
    246
    ME Bench
    warm ups
    245x1 board
    shirt on
    295x3
    325x1
    345x1 PR

    floor press w/ swiss bar
    worked to 4 sets chainsx10

    Pulldowns 4x12

    jm press 4x10

    scap retractions 4x12

    rear delts

  4. #3
    Senior Member
    Join Date
    Mar 2010
    Posts
    246
    DE Sq/DL

    low box squats
    275x2x10 sets with briefs

    speed pulls
    275x5 singles, no belt

    abs 4x15

    curls

  5. #4
    Senior Member
    Join Date
    Mar 2010
    Posts
    246
    ME SQ/DL
    pin pulls, 2" off ground
    worked up to 275+4 sets chainsx3
    275+5 sets chainsx1
    +6 setsx1
    +7 setsx1

    Arched back GM
    woroked to 185x5x3 sets

    GHR 4x10 Hammer curls 4x10

    abs

  6. #5
    WBB Team Captain Coke's Avatar
    Join Date
    Feb 2003
    Location
    Jacob's ladder
    Posts
    35,261
    Stellar lifting going on in here right off top man. Good luck in future meets!!

  7. #6
    Senior Member
    Join Date
    Mar 2010
    Posts
    246
    thank you a lot..just trying to get strong soon haha.
    good luck to you too

  8. #7
    Senior Member
    Join Date
    Mar 2010
    Posts
    246
    ME Bench
    warm ups
    worked to 225+40 lbs chainsx3 off 3 board
    245+chainsx1
    265+chainsx1
    225+chainsx1x2 sets worked on touching lower
    185+chainsx10

    db incline bench 4x10 supersetted w/ pull ups 4x10

    purple band pushdowns 4x20

    side/rear delt raises 4x12

  9. #8
    Senior Member
    Join Date
    Mar 2010
    Posts
    246
    DE Bench
    warm ups
    155x3x7 sets
    185x1
    225x1 all fast

    extensions ss. db rows 4x10 each

    seated db cleans 3x15

    face pulls 4x15 ss. with pushdowns 4x20

  10. #9
    Senior Member
    Join Date
    Mar 2010
    Posts
    246
    ME SQ/DL
    chain suspended GM's with SSB set at belly button (bar counted as 45 lbs)
    worked up to 345x3 PR

    narrow leg press 4x5

    side bends 4x15

    GHR ss. with db curls 4x10 each

  11. #10
    WBB Team Captain Coke's Avatar
    Join Date
    Feb 2003
    Location
    Jacob's ladder
    Posts
    35,261
    Doing good work bro.

  12. #11
    Senior Member
    Join Date
    Mar 2010
    Posts
    246
    ME Bench
    2 board bench, 1 set chains, 1 doubled mini band
    worked up to 295+bands and chainsx1 in shirt, PR, easy and fast

    DB bench 3x10

    pulldowns 4x10

    rear delts 3x12 ss. with purple band pushdowns 3x30

    abs

  13. #12
    Senior Member
    Join Date
    Mar 2010
    Posts
    246
    DE SQ/DL

    low box squats, 2 sets chains
    warm ups
    275+chainsx2x10 sets

    GHR 3x10

    GHR abs ss. with band pull aparts 4x15/4x20

    curls

  14. #13
    Senior Member
    Join Date
    Mar 2010
    Posts
    246
    ME SQ/DL

    low box squats (3-4" below parallel), 3 sets chains, 1 choked purple band
    worked up to 345+bands and chainsx1 with briefs (single ply)

    reverse hyper 4x10

    band leg curls 3x15

    GHR 4x10 ss. with standing abs 4x15

    curls

  15. #14
    Senior Member
    Join Date
    Mar 2010
    Posts
    246
    ME Bench
    reverse purple band bench, 50 lbs. weight releasers
    worked up to 295x3 PR
    then 315x1 PR

    db bench 3x10
    pulldowns 4x10
    jm press 4x10 light
    pushdowns 3x30 ss. with side raised 3x12

  16. #15
    Senior Member
    Join Date
    Aug 2008
    Posts
    673
    sick job in here man. Extremely strong numbers- keep up the good work! What do you do for standing abs btw?

  17. #16
    WBB Team Captain Coke's Avatar
    Join Date
    Feb 2003
    Location
    Jacob's ladder
    Posts
    35,261
    Looking strong all around dude, keep it up.

  18. #17
    Senior Member
    Join Date
    Mar 2010
    Posts
    246
    thanks lot guys.
    for standing abs we use a lat pulldown machine, we just take the seat and pad off of it so you can stand under it

  19. #18
    Senior Member
    Join Date
    Mar 2010
    Posts
    246
    DE SQ/DL
    low box squat, green bands
    warm ups
    245+bandsx2x10 sets

    rack pulls (just below knee)
    worked up to 475x5 PR

    abs

  20. #19
    Senior Member
    Join Date
    Mar 2010
    Posts
    246
    DE Bench
    warm ups
    155+1 set chainsx3x9 sets

    rack lockouts
    worked up to 265+doubled purple bandx3

    kettlebell extensions 4x10 ss. with barbell rows 4x10

    db shrugs 4x12

    face pulls 4x10

  21. #20
    Senior Member
    Join Date
    Mar 2010
    Posts
    246
    DE Bench
    warm ups
    155+1 set chainsx3x9 sets

    rack lockouts
    worked up to 265+doubled purple bandx3

    kettlebell extensions 4x10 ss. with barbell rows 4x10

    db shrugs 4x12

    face pulls 4x10

  22. #21
    Senior Member
    Join Date
    Mar 2010
    Posts
    246
    ME SQ/DL
    box squat, reverse blue band
    worked up to 565 with reverse bluesx1, in single ply briefs

    GHR 4x10 ss. with standing abs 4x15

    curls 4x10

  23. #22
    Senior Member
    Join Date
    Mar 2010
    Posts
    246
    ME Bench
    2 board, against doubled minis and 2 sets chains (100-110 lbs at top)
    worked up to 305+minis and chainsx1 PR

    db incline bench 3x10

    elbows out jm press 4x10 light

    fat bar pulldowns 4x10

    side/ rear delt raises 4x12 each ss. with pushdowns 4x12

    abs

  24. #23
    WBB Team Captain Coke's Avatar
    Join Date
    Feb 2003
    Location
    Jacob's ladder
    Posts
    35,261
    Nice job dude, back to the heavy weights.

  25. #24
    Senior Member
    Join Date
    Mar 2010
    Posts
    246
    thanks man
    DE SQ/DL
    low box squats against greens
    245x2x5 sets

    pulls standing on 3 mats, against minis
    worked up to 435x1 PR

    standing abs 4x15 ss. with curls 4x10

  26. #25
    Senior Member
    Join Date
    Aug 2008
    Posts
    673
    Quote Originally Posted by Keaffer14 View Post
    thanks lot guys.
    for standing abs we use a lat pulldown machine, we just take the seat and pad off of it so you can stand under it
    hm interesting.

    I'm also 18 and to be honest, you're one of the strongest 18 year olds i've ever seen. Keep up the sick work dude.

Similar Threads

  1. powerlifting training with no chalk.
    By stik in forum Powerlifting and Strength Training
    Replies: 19
    Last Post: 03-24-2010, 12:56 AM
  2. Butcher's Powerlifting Training
    By Butcher in forum Member Online Journals
    Replies: 13
    Last Post: 07-09-2009, 08:44 AM
  3. Muscle_G's powerlifting training log
    By muscle_g in forum Member Online Journals
    Replies: 11
    Last Post: 06-08-2009, 07:23 PM
  4. Powerlifting training w/o a partner
    By Andre518 in forum Powerlifting and Strength Training
    Replies: 19
    Last Post: 02-22-2009, 06:19 PM
  5. Powerlifting Training
    By Detard in forum Powerlifting and Strength Training
    Replies: 21
    Last Post: 02-26-2007, 08:04 PM

Bookmarks

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •