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Thread: Militant Strength Training with WSB

  1. #51
    Body by 4th Meal Big o Boy's Avatar
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    Did a heavy leg day todayÖ went really well.

    LEGS:

    BB Squats:
    WU w/135
    WU w/225
    275x2
    315x2
    365x miss (see below)
    315x2
    335x1 (see below)
    Felt really strong with 315 on my way up. 365 was too big of a jump too early I think. I will throw 335 in there next time to set it up. On the 365 attempt, I might have been able to get it, but my back bent too far forward so I just dropped it and saved my energy. 335 felt really good. I took it down slow for my spotter (who was standing near me at my side squatted down) to watch my depth. He told me when to go back up also. He said on the 365 I hit about 1-2 inches below depth, then my back went down like 3 inches after that. On 335 I went down until he said ďUp!Ē but still managed to go an inch below depth again. I think I can manage a 365 lb. squat for the meet, when it comes.

    BB Lunges:
    95x10/10
    115x8/8
    135x8/8
    135x8/8
    These felt great and burned the hell out of my ass and hammies. Felt strong here again.

    HS Leg Curls:
    70x10
    105x8

    AbsÖ.

    And that was it. My legs are smoked today, and I canít wait for them to recover again, so I can hit it even harder next time. Talked to the guy in charge of the meet yesterday and he said there are no pauses in any of the lifts, the rules are taken from bodybuilder.com. No bouncing or hitching of course. I looked at what won squatís first place last time, and it was a weak 335 for my weight class. Granted, those guys arenít there anymore and it will be new people this time around, so I donít want to get my hopes up. The class below me had a guy that squatted 400, so as long as he isnít here, and didnít gain weight, Iím good. Well thatís it for now. Heavy bench day in a few. Later guys.
    Weight: 194.0 lbs.Height: 5' 11"
    Raw PR's 425/340/534
    Goals for '10:
    Put on size and git Strong(er)
    Raw Goals: 450 Squat, 365 Bench, 570 Deadlift

    "Weak points come from not doing the things you suck at doing." -Dave Tate

  2. #52
    WBB Team Captain Coke's Avatar
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    You should be able to take on that meet and manage to do well...good job with those squats and lunges man.

  3. #53
    Body by 4th Meal Big o Boy's Avatar
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    Thanks man. Going to hit bench heavy tonight, so stay tuned!
    Weight: 194.0 lbs.Height: 5' 11"
    Raw PR's 425/340/534
    Goals for '10:
    Put on size and git Strong(er)
    Raw Goals: 450 Squat, 365 Bench, 570 Deadlift

    "Weak points come from not doing the things you suck at doing." -Dave Tate

  4. #54
    Senior Member Bruteman's Avatar
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    Hey, BB Lunges, sweet.

    Good luck with the powerlifting comp.
    My Journal
    Yea, though I walk through the valley of the shadow of death, I will fear no evil,...Cuz I'm the baddest motherf***er in the valley!
    "The wait in the dressing room before a boxing match --that last hour -- would be enough to strip a man that never boxed before of whatever Pride, Desire, and Heart he THOUGHT he had" -John Scully
    "It takes no effort to be ordinary. Ordinary is not even a challenge. You can do nothing and be ordinary."- Bernard Hopkins

  5. #55
    Body by 4th Meal Big o Boy's Avatar
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    Had a chest day a few days back. I was pretty disappointed to say the least. Here's kinda how it went.

    Push-ups WU (waiting for bench)

    BB Bench:
    215x5
    235x2
    245x2
    265x2
    275x1+1 f(f*#@!)
    I'm almost sure that my rotator cuff has been injured, because this type of weight should be no problem for me. I feel a lot of pain from the top to the bottom (especially the bottom) in my left arm. I have lost all explosiveness, therefore I have to bring it down slowly to ease the pain. I'm hoping this will heal soon, and I can get my groove back. I'm resting again a full week before hitting it next time.


    The rest of the workout was mainly high reps, doing a lot rotator cuff work.

    Doing back today, going for heavy dead's again. Wish me luck.
    Weight: 194.0 lbs.Height: 5' 11"
    Raw PR's 425/340/534
    Goals for '10:
    Put on size and git Strong(er)
    Raw Goals: 450 Squat, 365 Bench, 570 Deadlift

    "Weak points come from not doing the things you suck at doing." -Dave Tate

  6. #56
    WBB Team Captain Coke's Avatar
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    The flat benching was good regardless, 265 x 2 is something to be proud of...kill those deads bro.

  7. #57
    Body by 4th Meal Big o Boy's Avatar
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    thanks for the encouragement CoCoa. Still a bit disappointed in that workout though. Today's was quite different.

    Had the best workout I’ve had in a long time tonight… went like this.

    DEADLIFTS: and that’s the name of the game.

    Stretches, stretches, stretches.
    WU w/ 45 lb. plate (tons of reps)
    335x3
    385x1
    435x1!
    445x1!!!
    345x5
    Holy crap! That’s a 15 lb. PR! 435 went up like gravy! 445 kicked my ass though. I’m going for 450 next time around.

    WG PU’s:
    X10

    DB Rows:
    80x8/8
    80x8/8
    80x8/8

    Cable bent-over rows:
    200x10
    200x10
    200x10

    Grip Machine:
    125x12
    125x12

    Awesome workout. Weight is still hovering in the low 170s, and strength is skyrocketing in the back department. 430 last week was seriously all I thought I had in me. Then I pull 435 like it’s 395 last week. Haha. I’m so happy. Anyway, gotta go. Squats in 2 days.
    Weight: 194.0 lbs.Height: 5' 11"
    Raw PR's 425/340/534
    Goals for '10:
    Put on size and git Strong(er)
    Raw Goals: 450 Squat, 365 Bench, 570 Deadlift

    "Weak points come from not doing the things you suck at doing." -Dave Tate

  8. #58
    Senior Member Eszekial's Avatar
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    Always struggled in the back dept! Full back really helps a man look swole

    Keep it up heero!
    Eszekial's Journal
    Age:20
    Height: 6'1
    Weight: 200
    Body Fat: 12%
    Bench: 265x3
    ATFSquat: 315x3
    Dead: 275x3

  9. #59
    Body by 4th Meal Big o Boy's Avatar
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    thanks man. Definitely motivated to compete next month now. If I can get 450 in the meet I'll pee my pants.
    Last edited by Big o Boy; 09-29-2006 at 11:19 AM.
    Weight: 194.0 lbs.Height: 5' 11"
    Raw PR's 425/340/534
    Goals for '10:
    Put on size and git Strong(er)
    Raw Goals: 450 Squat, 365 Bench, 570 Deadlift

    "Weak points come from not doing the things you suck at doing." -Dave Tate

  10. #60
    WBB Team Captain Coke's Avatar
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    Great pr on those deads dude, see what hard work will do for you -

  11. #61
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    sick deadlift @ 172!!
    2000 or bust

  12. #62
    Body by 4th Meal Big o Boy's Avatar
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    Thanks guys! I was really stoked about it all.
    =================================
    SQUAT:
    90x10 (some curl jockey had it on there)
    135x10
    225x5
    275x3
    315x2
    335x1
    365x$@$#!!!
    315x1
    275x5
    275x6
    275x3 (legs dead)
    Freakin’ A man. 365 is killing me. I went down, hit depth, then just couldn’t move. At least I kept my back rigid this time. That bottom part of the rep is killing me. My spotter said I flew through 335 like it was nothing. And I did. 335 wasn’t hard. That extra 30 lbs. was a biatch though.

    Abs, Heavy Leg curls, and extensions.


    That was about it. I don’t know what I’m going to do to overcome it. Right now I’m looking at hitting 315, 335, 345 for the meet. Next workout will determine for sure. I just started taking NO Explode today, so we’ll see if that makes much of a difference. Well, bench session is next. I’ll keep updating.
    Weight: 194.0 lbs.Height: 5' 11"
    Raw PR's 425/340/534
    Goals for '10:
    Put on size and git Strong(er)
    Raw Goals: 450 Squat, 365 Bench, 570 Deadlift

    "Weak points come from not doing the things you suck at doing." -Dave Tate

  13. #63
    WBB Team Captain Coke's Avatar
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    Damn good effort on those squats, might want to hang out with 345 next time or so...great job man.
    Last edited by Coke; 10-03-2006 at 05:19 AM.

  14. #64
    Senior Member Bruteman's Avatar
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    Nice squat's dude. I'd say you just shot up too quickly from 335 to 365. When you start getting close to your max 30lbs is a heck of a jump.
    My Journal
    Yea, though I walk through the valley of the shadow of death, I will fear no evil,...Cuz I'm the baddest motherf***er in the valley!
    "The wait in the dressing room before a boxing match --that last hour -- would be enough to strip a man that never boxed before of whatever Pride, Desire, and Heart he THOUGHT he had" -John Scully
    "It takes no effort to be ordinary. Ordinary is not even a challenge. You can do nothing and be ordinary."- Bernard Hopkins

  15. #65
    Senior Member Eszekial's Avatar
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    What's your cal intake look like man?
    Eszekial's Journal
    Age:20
    Height: 6'1
    Weight: 200
    Body Fat: 12%
    Bench: 265x3
    ATFSquat: 315x3
    Dead: 275x3

  16. #66
    Body by 4th Meal Big o Boy's Avatar
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    Thanks for the advice guys. I agree, I’m going to hit an in between (345-355) before I jump up to 365 again. Cal intake is just as much food I can stuff in my stomach whenever I get a chance to eat. Trying to eat a lot of meats and pastas, but it’s really hard here at the chow hall. You kinda get what you get, if you know what I mean.
    --
    Decent workout today. I’ve come to terms with my shoulder/rotator cuff injury, so I’m just going to have to work with it.

    BENCH:
    135x15
    185x5
    225x3
    255x2
    275x1
    295x1
    225x10
    185x2 (paused at bottom for couple of seconds, exploded up)
    No where near where I should be at, but I feel I can hit 300 at the meet at least. The shoulder thing is killing me. Feels really unstable all the way down, going back up isn’t as bad. The going down part, I’m having to keep it really slow (even on the heavy sets).

    HS wide Chest (normal incline):
    3pps x8
    4pps x5
    3pps+25x6
    3pps x8
    2pps+25x8
    2pps x10 (widest grip possible)

    Shoulder raises, machine flyes.

    That’s about it. Deadlifts in a couple of days. Going for 450. haha.
    Weight: 194.0 lbs.Height: 5' 11"
    Raw PR's 425/340/534
    Goals for '10:
    Put on size and git Strong(er)
    Raw Goals: 450 Squat, 365 Bench, 570 Deadlift

    "Weak points come from not doing the things you suck at doing." -Dave Tate

  17. #67
    WBB Team Captain Coke's Avatar
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    I've seen so many guys suffer the plight with their shoulders, U will make it through dude...nice way to work around it.
    Last edited by Coke; 10-06-2006 at 03:44 AM.

  18. #68
    Body by 4th Meal Big o Boy's Avatar
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    Thanks man, you've been a big support for me the whole time. Looking for some big deads tomorrow! Would of done them today, but missions do not allow time for it. Speaking of which... gotta go!
    Weight: 194.0 lbs.Height: 5' 11"
    Raw PR's 425/340/534
    Goals for '10:
    Put on size and git Strong(er)
    Raw Goals: 450 Squat, 365 Bench, 570 Deadlift

    "Weak points come from not doing the things you suck at doing." -Dave Tate

  19. #69
    Body by 4th Meal Big o Boy's Avatar
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    DEADLIFTS:

    WU with 45 lb. plate
    245x5
    295x2
    335x2
    385x1
    425x1
    455 x ALMOST!!! DAMNIT! (conventional)
    455 x not close (sumo)
    335x5 reset each rep, done slowly
    245x1 (speed)
    295x1 (speed) 295x1 (speed) 295x1 (speed) 295x1 (speed) 295x1 (speed)
    245x8 (1/2 reps, brought to below knees to work on lockout strength)
    I’m very happy with this workout, even though I did not hit a new PR. The 425, which set up the 455 attempt, went up slow off the ground. (due to low intensity/no explosiveness) That may have tired me a bit. If that didn’t tire me, the 3 hours of total sleep got me from yesterday/today missions. (not to mention the 1 ½ meals) I should of just done 450 like I said I was going to, but who knows if it’d made a difference. 455 flew off the ground (I was pumped, and yanked it up above my knees), but I noticed I was not looking up as I should have been and my strength pushing out my abs was not following through. I hit a wall and just held it just above my knees for about 4-5 seconds. I should have been looking up. The sumo attempt was just a confirmation of what I already knew. I lift much better conventional with my legs a bit closer than shoulder width. The speed sets were awesome. Just hyped up through a song playing in the gym and they were flying up like there was no weight on the bar. As of now, for the meet… My weights will be 405, 440, 450ish.

    Finished up with some pull-ups, pulldowns, BB Shrugs, and abs.


    Good stuff. I’m happy. Catch me on a full night of sleep and this could get ugly… for the other guys at the meet. :P Haha, I wish!
    Weight: 194.0 lbs.Height: 5' 11"
    Raw PR's 425/340/534
    Goals for '10:
    Put on size and git Strong(er)
    Raw Goals: 450 Squat, 365 Bench, 570 Deadlift

    "Weak points come from not doing the things you suck at doing." -Dave Tate

  20. #70
    Body by 4th Meal Big o Boy's Avatar
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    Awesome workout today, busted down some personal barriers today in the gym. A great feeling.
    ---------------------------------
    [b]SQUAT!![b]:
    WU w/bar
    WU w/135
    225x8
    275x2
    315x1
    335x1
    355x1 PR
    365x1!!! Hell yes, PR.
    315x4
    225x8 ATF
    255x4 failure ATF
    Helluva squat effort today. The first 1 rep of 315 felt like nothing on my back. After I did 355, I knew I’d get 365. Still a little slow out of the hole, but it came up none the less. Actually, after I left the hole a few inches, it came up so fast and explosively that I took a step forward. (which would disqualify the squat, but I’m counting it bitches) Great workout.

    BB Walking Lunges:
    115x8/8
    145x5/5

    Leg Curls:
    90x10
    140x2
    115x8

    Extreme Decline Sit-ups:
    +25x15x4
    Held the plate to my neck

    And that was it. Great stuff all around.
    Weight: 194.0 lbs.Height: 5' 11"
    Raw PR's 425/340/534
    Goals for '10:
    Put on size and git Strong(er)
    Raw Goals: 450 Squat, 365 Bench, 570 Deadlift

    "Weak points come from not doing the things you suck at doing." -Dave Tate

  21. #71
    WBB Team Captain Coke's Avatar
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    Great stuff all around indeed big-o-bro, awseome job on your deads and especially the squats pr was sweet.

  22. #72
    Body by 4th Meal Big o Boy's Avatar
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    Thanks Coke, I was stoked. Definitely as ready as I can be for this meet.

    Great workout today. Decided since I did have a full week before my “one-week out bench day”, I would throw in a shoulders/triceps day. Didn’t go too bad.
    Shoulders and Tri’s:

    Mid DB Laterals:
    25x12
    25x10
    25x10
    25x12 (little english)
    Very strict form. These were from the sides at a complete hang, to straight out til my wrists were just above my head. Good pump/warm up.

    Partial Clean Press (w/ BB):
    115x6
    135x6 (a little english on the cleans)
    165x3/2 (the first was a power-clean, second I threw up so fast I wasn’t expecting it so I dropped it back down before pressing, the third I hang-cleaned and pressed)
    115x6 (english)
    These were freakin hard. By hard, I mean, hard to pull up to the chin with out using a lot of back. The pressing was cake. I tried my best not to actually clean the weights (PL style), but my form went away as I went on. I will keep the weights lighter next time.

    BB Skullcrushers:
    70x12
    80x10
    90x8
    Good stuff. Hadn’t done these in awhile.

    Incline-Seated OH Straight-bar Cable Extensions: (that’s a mouthful)
    Weight for 10, 8, 10, 16. (no weights on plates, sorry)
    These were great.

    Concentrated Kickbacks with a 10 lb. plate.
    2-sets of V-grip pushdowns.
    1 sets of standing OH DB Presses: 45x10.

    Vwalah. That’s it folks. Bench session in 2 days.
    Weight: 194.0 lbs.Height: 5' 11"
    Raw PR's 425/340/534
    Goals for '10:
    Put on size and git Strong(er)
    Raw Goals: 450 Squat, 365 Bench, 570 Deadlift

    "Weak points come from not doing the things you suck at doing." -Dave Tate

  23. #73
    Body by 4th Meal Big o Boy's Avatar
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    btw, weight has trickled up a little bit. Hovering at around 175 nowadays. Just FYI.
    Weight: 194.0 lbs.Height: 5' 11"
    Raw PR's 425/340/534
    Goals for '10:
    Put on size and git Strong(er)
    Raw Goals: 450 Squat, 365 Bench, 570 Deadlift

    "Weak points come from not doing the things you suck at doing." -Dave Tate

  24. #74
    WBB Team Captain Coke's Avatar
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    Nice session man, put in a little extra work -

  25. #75
    Body by 4th Meal Big o Boy's Avatar
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    Disappointed myself again today… but I know it’s because of my shoulder injury. I can feel it defiantly panging my rear deltoid.

    Here’s how it went down.

    BENCH:
    135x5
    185x3
    225x3
    275x1
    300x1 (little help, but could have gotten it)
    305x not close.
    225x9
    225x5
    225x5
    225x5
    Ridiculous, really. It feels like the weight is more than it is… 225 feels like 315 on the way down. And 300 feels crazy, but somehow I’m able to push it back the other way. I’m pissed at this. After the competition, I will be doing strictly heavy dips and CG bench in the 6-8 rep range for my main push workouts.

    Dips:
    X15
    X15

    Rack Presses:
    225x1
    This is where I discovered distinctly and exactly, where the pain was coming from. The rack press was set to my exact sticking point, and the first 2 attempts I couldn’t move the bar. I don’t know what’s going on… I used to rack press 295 for reps.


    Oh well… Will have to deal in the competition. Hopefully, my squat/deadlift will help me out.
    Weight: 194.0 lbs.Height: 5' 11"
    Raw PR's 425/340/534
    Goals for '10:
    Put on size and git Strong(er)
    Raw Goals: 450 Squat, 365 Bench, 570 Deadlift

    "Weak points come from not doing the things you suck at doing." -Dave Tate

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