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Thread: Your body is your temple, make it strong!!!!

  1. #51
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    Quote Originally Posted by tom183 View Post
    Awesome bench PR. How much extra do you feel the slingshot gives you?
    For me I guess around 40-50lb. I have never missed a full range bench at lockout so I think it helps me a lot. But I still get a great workout, it really overloads the triceps and makes you engage your back more. I will be doing a straight weight bench Monday, so I can check my progress.


    7-14
    Squats

    x5 @ 315
    x5 @ 365
    x3 @ 405
    x3 @ 465
    2 x 1 @ 505
    x5 @ 405
    =====================
    GHR

    3 x 10 BW + 20lb
    Last edited by bloodshoteyes; 07-15-2011 at 10:40 AM.

  2. #52
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    Bench Press

    x3 @ 100kg/220lb
    x2 @ 115kg/252lb
    x1 @ 140kg/308lb
    x1 @ 150kg/330lb
    miss @ 165kg/363lb (half way up only)
    ===================
    Skullcrushers w/e-z curl bar

    3 x 8 @ 150lb PR!! (+20lb)
    2 x 10 @ 130lb
    ===================
    Tricep Cable Pushdowns

    3 x 8 @ 265 PR! (+30)
    ===================
    Hammer Cable Curls

    2 x 10 @ 130lb
    ===================

    Really interesting session. I wasn't able to get a 10lb pr on the bench press, technique felt ok, but just didn't have the energy about mid way up. I was able to get some really big PRs on triceps accessories, so I am thinking I will up the volume on my bench movement with a 1 board to try and get past my sticking point.

  3. #53
    Senior Member tom183's Avatar
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    Huge skull crushers.

  4. #54
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    Squats

    x2 @ 275lb + 150lb chain
    x3 @ 275lb + 190lb chain
    x3 @ 295lb + 190lb chain
    x3 @ 295lb + 220lb chain
    x3 @ 295lb + 250lb chain
    x3 @ 315lb + 250lb chain
    x3 @ 335lb + 250lb chain

    =======================
    Roman Situps

    3 x 20 @ bw +30lb

    Special thanks to Scott Cartwright for helping me with form tips and Hoss' Gym for the support. I was able to handle more weight on the top of my squat than I ever have, this really helped my confidence and I got a great workout from it too. The feeling of 250lb chains swaying as you walk out gives a great challenge to stay tight and control the weight, I expect straight weight will feel "less hard" next time.

    Thanks Tom!! They are moving along!
    Last edited by bloodshoteyes; 07-19-2011 at 09:22 PM.

  5. #55
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    Deadlifts

    x3 @ 225lb + 60lb chain
    x3 @ 315lb + 60lb chain
    x2 @ 405lb + 60lb chain
    x2 @ 425lb + 60lb chain
    x5 @ 315lb + 60lb chain
    ======================
    Stiff Leg Deficit Deadlift (no belt, 5.25" blocks)

    2 x 8 @ 245lb + 60lb chain
    ======================
    Barbell Rows

    3 x 8 @ 135lb + 60 chain

  6. #56
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    Squats

    x5 @ 135lb
    x3 @ 225lb
    x2 @ 225lb *with suit straps up
    x2 @ 315lb *with suit straps up
    x1 @ 405lb *with suit straps up
    x2 @ 455lb *straps down
    x1 @ 495lb *with suit straps up
    x1 @ 545lb *with suit straps up
    x1 @ 545lb *with suit straps up + knee wraps
    x1 @ 605lb *with suit straps up + knee wraps
    =======================
    Leg Extensions (at golds)

    2 x 10 @ 130lb
    ================
    Leg Curls (at golds)

    3 x 8 @ 165lb


    Special thanks to Travis for gifting me this suit and doing a great job on the knee wrapping. This was my first time in a squat suit and I managed to get a 605 squat. My best raw at the meet was 512lb a little over a month ago. I think I could have done more but was advised its not too great of an idea to push it so far on the first time in gear.

    Uploading video...
    Last edited by bloodshoteyes; 07-24-2011 at 05:11 PM.

  7. #57
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  8. #58
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    7-25
    Bench Press

    x3 @ 100kg/220lb (paused)
    x3 @ 115kg/252lb (paused)
    x3 @ 140kg/308lb (paused)
    x3 @ 140kg/308lb (paused+1board)
    ===================
    Behind the neck overhead press (dumbbells)

    3 x 10 @ 80lb
    ===================
    Dumbbell Triceps Extensions

    3 x 10 @ 50lb
    ===============
    ===============
    7/31
    Squats

    x8 @ 225
    x3 @ 315 *straps down
    x2 @ 405 *straps down
    x1 @ 495 *with suit straps up
    x1 @ 555 *with suit straps up *called to good depth on video (video at 1:39 in)
    miss/dump off back @ 635 *with suit straps up + knee wraps

    x1 @ 635 *with suit straps up + knee wraps *called to good depth on video (video at 1:53 in) BIG PR!!!! 3x bw squat!
    =====================
    Roman situps

    3 x 10 @ 25lb
    =====================
    ghetto ghr

    5 x 15 @ bw



    Thanks again Hoss' Gym! I have broken a 3x body weight squat! I think I still had a little more in me but I will save it for training and the up coming meet. I will most likely go single ply going into the USPA Grass Valley meet Sept 10th. I slowly dumped the first attempt at 635 into my spotters, and then helped them re rack it (scary). After a short break Scott Cartwright re wrapped my knees and encouraged me to take another stab at the weight. I was able to take the next attempt down to depth and bring it back up properly.



    Last edited by bloodshoteyes; 07-31-2011 at 09:52 PM.

  9. #59
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    7/31
    Squats (raw+ monolift)

    x8 @ 225
    x3 @ 315 (w/150lb chain + 14.5" box)
    x2 @ 405 (w/150lb chain + 14.5" box)
    x1 @ 495 (w/150lb chain + 14.5" box) PR!!! (also the most weight I have ever carried on my back *645lb)

    miss @ 545 (w/150lb chain + 14.5" box) (dipped forward just slightly, and lost it)
    x9 @ 405 (w/150lb chain + 14.5" box)
    x1 @ 315 (w/150lb chain + 12.5" LOW box) <---really hard movement, save that for another day...
    x9 @ 315 (w/150lb chain + 14.5" box) (video @ 2:24 , lost balance on last rep)



    ===============================
    Roman situps

    2 x 10 @ 35lb
    =====================
    ghetto ghr

    3 x 15 @ bw
    Last edited by bloodshoteyes; 08-28-2011 at 08:08 PM.

  10. #60
    Senior Member tom183's Avatar
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    Some awesome training going on in here lately.

  11. #61
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    Quote Originally Posted by tom183 View Post
    Some awesome training going on in here lately.
    Thanks Tom! Hoping to get a nice total at my next meet (Sept. 10th USPA).


    8/8/2011

    Bench Press

    3 x 3 @ 185lb (w/120lb chain)
    2 x 3 @ 225lb + (w/120lb chain)
    x2 @ 225lb + 120c + (w/120lb chain+monster mini band) (VIDEO 4:15 http://www.youtube.com/watch?v=hxbNm...mbedded#at=257 )
    ===================
    Floor Press

    x3 @ 135lb (w/120lb chain)
    x1 @ 235lb (w/120lb chain)
    x1 @ 235lb (w/240lb Chain) (VIDEO 4:30 http://www.youtube.com/watch?v=hxbNm...mbedded#at=257 )
    ==========================
    Shoulder Plate Raises

    3 x 8 @ 45lb
    =========================
    =========================
    8-11

    Dumbbell Shoulder Presses

    3 x 10 @ 100lb
    ===================
    Dumbbell Tricep Extensions

    3 x 8 @ 40lb
    ==================
    Dumbbell Shoulder Raises

    3 x 10 @ 35lb
    Last edited by bloodshoteyes; 08-12-2011 at 04:35 PM.

  12. #62
    Senior Member tom183's Avatar
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    Big shoulder pressing.

  13. #63
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    Quote Originally Posted by tom183 View Post
    Big shoulder pressing.
    Thanks, gotta hit those shoulders hard once in a while...

    Deadlift (sitting on 6" blocks)

    x8 @ 135lb
    x3 @ 225lb
    x3 @ 315lb (w/80 lb chain)
    x1 @ 445lb (w/80 lb chain)
    x1 @ 535lb (w/80 lb chain)
    x1 @ 585lb (w/80 lb chain) PR!! http://www.youtube.com/watch?v=BQf1vjV4H5I
    x3 @ 445lb (w/80 lb chain)
    ================================
    Barbell Rows

    2 x 4 @ 225lb (w/80 lb chain)
    ===============================
    Stiff Leg Deficit Deadlift (no belt, 5.25" block)

    x10 @ 135lb (w/monster mini band)
    x8 @ 185lb (w/monster mini band + 40lb chain on neck)
    x8 @ 185lb (w/strong band) http://www.youtube.com/watch?v=0TOcfBzglPk


    Still felt like I had some left on the main deadlift movement, but saved it since I am getting close to my meet.
    Last edited by bloodshoteyes; 08-19-2011 at 07:55 AM.

  14. #64
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    8-15
    Bench press

    x3 @ 225lb
    x3 @ 225lb (w/MM Band)
    x2 @ 275lb (w/MM Band)
    x1 @ 315lb (w/MM Band, on outside of plates, last time I did this was band on inside of the plates) small -- PR (video @ 1:30



    miss @ 340lb (w/MM Band) too big of a jump, got greedy.
    =============================
    Floor Press

    3 x 5 @ 245lb (w/80lb chain)
    =============================
    Dumbbell Triceps ext

    3 x 8 @ 50lb
    Last edited by bloodshoteyes; 08-28-2011 at 08:07 PM.

  15. #65
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    8-21

    Squat (15.5 box, monolift)

    x2 @ 285lb
    x1 @ 325lb
    x1 @ 505lb
    x1 @ 505lb + 150c
    x1 @ 525lb + 150c
    ===================
    Squat (12.5" box)

    x6 @ 235lb
    x6 @ 325lb
    x6 @ 375lb
    ===================
    Stiff Leg Deficit Deadlift (no belt, 5.25" block)

    x6 @ 225 + 80c
    x6 @ 225 + 140c
    x12 @ 225 + 60c
    Last edited by bloodshoteyes; 08-28-2011 at 08:11 PM.

  16. #66
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    8-22

    Bench Press (with brief pause at chest)

    235 x5
    285 x3
    325 x2
    335 x2
    ==================
    Floor Press

    165 + 70c x6
    215 + 70c x6, x6
    ==================
    Dumbbell Triceps Extensions

    3 x 10 @ 45lb
    Last edited by bloodshoteyes; 08-25-2011 at 10:31 AM.

  17. #67
    Senior Member tom183's Avatar
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    Strong sessions as usual.

  18. #68
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    Thanks Tom! Here is the video from the 525lb + 150lb chain squat: (1:57)

    Last edited by bloodshoteyes; 08-28-2011 at 08:09 PM.

  19. #69
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    Free Squat (to get squat opener)

    x2 @ 325lb
    x2 @ 415lb
    x1 @ 465lb
    x1 @ 505lb (solid rep, glad my opener didn't give me trouble)
    ===================
    Squat (16" box, monolift)

    x1 @ 415lb + 120c
    x1 @ 415lb + 180c
    ===================
    Squat (12.5" box, monolift)

    x1 @ 415lb + 120c
    ===================
    Deadlifts

    x3 @ 225lb + 40c
    x5 @ 315lb + 40c
    x5 @ 315lb + 80c

  20. #70
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    8-29
    Bench Press (to get bench opener)

    x5 @ 225
    x1 @ 275
    x1 @ 300
    x1 @ 335 (moved good, but wanted a little faster, so I will open at 330)
    x17 @ 225

    Done training until the meet (September 10th)
    Last edited by bloodshoteyes; 08-30-2011 at 08:01 AM.

  21. #71
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    Competition Report for USPA Grass Valley, CA 9-10-2011

    I competed in the 220lb class. Raw, no knee wraps.

    Squat:

    501lb = Miss, hit the rack on the way down, bobbled, made the lift, but ruled bad, still felt light.
    540lb = Miss, hit the rack again and lost it because I didn't walk out far enough.
    540lb = Good, 3 white lights. *California state record! (+28lb PR!!)

    Bench Press:

    330lb = Good
    347lb = Good *California state record!! (+3lb PR)
    352lb = Miss, was ruled a heave off the chest.

    Deadlift

    556lb = Good
    585lb = Good (1lb PR)
    600lb = Good *California state record!! (16lb PR!!)

    Total ***** 1488lb (+75lb PR!!) **** (*California state record!!)

    1st Place in 220lb class
    Won overall best lifter male open division
    Took 4 State Records
    Wilks is 416.683 (weighed in at 213lb)
    Last edited by bloodshoteyes; 09-11-2011 at 09:33 AM.

  22. #72
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  23. #73
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    1st Place in 220lb class
    Won overall best lifter male open division
    Took 4 State Records
    Wilks is 416.683 (weighed in at 213lb)
    Awesome stuff man.

  24. #74
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    Squat (15" box, monolift)

    x3 @ 415lb
    x3 @ 455lb
    x3 @ 475lb
    x3 @ 505lb
    =====================
    Stiff Leg Deficit Deadlift (no belt, 5.25" block)

    x8 @ 135lb + 80lb chain
    x8 @ 185lb + 80lb chain
    x8 @ 205lb + 80lb chain
    x8 @ 225lb + 80lb chain

  25. #75
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    Quote Originally Posted by tom183 View Post
    Awesome stuff man.
    Thanks Tom!

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