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Thread: GreenG - Mickyjune26 - Switch to Powerlifting. Compete in 2008!

  1. #26
    GreenG mickyjune26's Avatar
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    week 1: ME Bench

    ddegroff - offhegoes: Thanks for the continued support. I really liked how the front squats targeted my quads. if you haven't had a chance for bands, you should give it a shot. They feel great for speed day. No more throwing the weight up, only feeling resistance on the first third of the lift.

    Week 1: ME Bench
    CG Incline bench
    45 x 3
    95 x 3
    115 x 3
    135 x 3
    155 x 2
    160 x 1
    170 x 1 - PR
    180 fail

    good run. Felt increased strength in triceps. My bench max has to be above 225. I'll max out in 3 weeks, when I change my ME lifts.

    Floor Press
    60s x 5
    70s x 5
    70s x 5 - PR

    These felt good. They really targeted my tris and chest. I would like my bench to feel this solid. I think my elbows are too far out on my reg bench, causing the weight to shifted to my shoulders, which are not built to push bench. Can't wait to try bench maxing in 3 weeks.

    Skull crushers
    100 x 8
    120 x 8
    130 x 5 - PR

    yeeeeeaaaaaahhhh!!!

    T-bar cable rows
    140 x 6
    150 x 6
    160 x 5
    170 x 4 - PR

    Felt a little worn from the prev lifts. Also, since this lift is also on DE bench day, I should go lighter and higher reps on these days.

    Shoulders lat raise + front raise combo
    2 sets x 9 reps x 15s


    Great day. I feel my tri's getting stronger. This is really going to help my bench. 225 for reps, here I come!!
    Want to be big? READ WBB ARTICLES!
    Deads 06 245...07 375...08 565---- Squat 2006 175.....2007 315----2008 505----Bench '06 155.....'07 260....'08 385---- weight - 260
    Goals:
    (11-08)Hit 1450 geared (class III - 600/500/350) current - 1455 geared
    Journal - Pics - ...9

  2. #27
    Senior Member ViciousBish's Avatar
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    Holy ****. It's PR city and you're the Mayor.

    Congrats on the PRs, Mayor Micky

    Sick skullcrushers, damn.

  3. #28
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    congrats on all the pr's.. those are some sick skulls, hah I've never tried to go that heavy b/c of how it makes my elbows feel.
    Chicken, Cows, Eggs, and Milk: Eating Big, Lifting Heavy
    My Fitday

    Age: 22
    Height: 5'8"
    5/07 Weight: 168 lbs, 9% BF using calipers
    Goal: Start lifting again in January and hopefully get rid of this tendinitis.
    "Nothing in this world that's worth having comes easy"

  4. #29
    C.S.C.S. ddegroff's Avatar
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    PR's all around, strong work bro!
    Make Shift IF diet
    My Training Experience
    GET BODY SMART
    Goals:
    CF WOD and Recomp...
    "My fault. I was fiddling with the Gravitational Constant of the Universe again.
    I've set it back - you might need to reboot, though..." -Built

    "Nothing can stop the man with the right mental attitude from achieving his goal--
    nothing on earth can help the man with the wrong attitude" - Thomas J

    "Obsessed is what the lazy call the dedicated" - Slim Schaedle

  5. #30
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    micky congrats on the PR's man! keep up the hard work.

    Just wondering, why do you use the T bar for cable rows as opposed to another attachment, say, the V bar? do they work different parts of the back?

  6. #31
    WBB Team Captain Coke's Avatar
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    Unbelievable, making pr's throughout!!

  7. #32
    GreenG mickyjune26's Avatar
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    Week 2: ME Legs

    Coke, ddegroff, offhegoes, ViciousBish - Thanks for the encouragement. The skullcrushers have really improved for some reason. Their weight stats may be off....or my tri's may be strong. I go slow and controlled, else my elbows hurt too. I flex my upper body, stick my upper arms to my body, and make sure only my forearms are moving.

    Booyah - correction on my rows. i guess they are just called cable rows. I'm doing this lift: http://www.exrx.net/WeightExercises/...SeatedRow.html

    the t-bar will definately work a different part, since it is so much wider than the standard small handles. In 2 weeks i'm switching to a different back exercise.

    Week 2: ME Leg Day
    Good Mornings - stiff at first. didn't force it. Flexibility increased in latter sets.
    45 x 3
    65 x 3
    85 x 3
    105 x 3
    115 x 3
    125 x 3
    135 x 3 - PRs from this point forward. This means my body really needed focus on the hams and core. Can't wait to test my DL max in 2 weeks.
    145 x 3
    155 x 1
    165 x 1
    165 x 1
    Got to be careful to not accidentally go from GMs to bent-leg GMs. I could tell in the latter sets the work was shifting from my hams to my glutes, because I was bending my knees a little bit. By keeping legs super straight, and picturing my legs as a rubber band, I feel the focus on the hams.

    Straight-Back, Straight-Legged Deadlifts (romanian and keystone DLs)
    115 x 8
    135 x 8
    185 x 8
    225 x 8
    225 x 5, 1, 1 - grip failed. suck! - still...PRs on reps.

    Weighted Decline Abs
    Held plate straight above me, instead of clutching to chest. Makes for higher weights.
    25 x 8
    25 x 8
    35 x 8
    45 x 8 - prs on reps
    45 x 6

    DB Side bends
    65 x 8
    70 x 8
    80 x 8 - focus more on the muscle, not the movement.
    PRs on reps

    Front Squats

    Supposed to do them, to focus on glutes, but I was worn out. Prob because I donated blood the prev day.

    PRs throughout because these are new lifts. Again, I really think my core needed this.

    Weighed myself at 210. gained about 10 pounds since a few months ago. BF the same, so it's muscle.

    DE Bench is later today. yeah!
    Want to be big? READ WBB ARTICLES!
    Deads 06 245...07 375...08 565---- Squat 2006 175.....2007 315----2008 505----Bench '06 155.....'07 260....'08 385---- weight - 260
    Goals:
    (11-08)Hit 1450 geared (class III - 600/500/350) current - 1455 geared
    Journal - Pics - ...9

  8. #33
    GreenG mickyjune26's Avatar
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    quick note: don't do seated cable rows like this guy. Keep the body firm, and only move the arms. Pretend the cables are tied to your elbows, to help keep the focus on the back vs. the bi's.

    http://www.exrx.net/WeightExercises/...SeatedRow.html
    Want to be big? READ WBB ARTICLES!
    Deads 06 245...07 375...08 565---- Squat 2006 175.....2007 315----2008 505----Bench '06 155.....'07 260....'08 385---- weight - 260
    Goals:
    (11-08)Hit 1450 geared (class III - 600/500/350) current - 1455 geared
    Journal - Pics - ...9

  9. #34
    WBB Team Captain Coke's Avatar
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    Great effort with those GMs and stiffies.

  10. #35
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    micky thats how I do em...back solid stationary and bring hands to chest.

  11. #36
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    nice job with the westside style training, congrats on the weight gain
    Chicken, Cows, Eggs, and Milk: Eating Big, Lifting Heavy
    My Fitday

    Age: 22
    Height: 5'8"
    5/07 Weight: 168 lbs, 9% BF using calipers
    Goal: Start lifting again in January and hopefully get rid of this tendinitis.
    "Nothing in this world that's worth having comes easy"

  12. #37
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    Quote Originally Posted by mickyjune26 View Post
    Skull crushers
    100 x 8
    120 x 8
    130 x 5 - PR

    yeeeeeaaaaaahhhh!!!

    That is friggin' beautiful. Just watch that you warmup your elbows plenty before going super heavy.

  13. #38
    GreenG mickyjune26's Avatar
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    Westside Week 2: DE Bench

    Jkirk, offhegoes, Coke, Booyah - It's been fun stregthening the muscles that support my 3 lifts. I want to keep tryinig to develop strength while keeping my weight down. It would be great to be a threat in a weight class other than 275 or SWH.

    Week 2: DE Bench
    Speed Bench - med bands
    135 x 3
    135 x 3 w/bands
    135 x 3 w/bands
    135 x 3 w/bands
    115 x 3 w/bands - 1st time with med bands, need to account for added weight
    115 x 3 w/bands
    115 x 3 w/bands
    115 x 3 w/bands
    115 x 3 w/bands
    185 x 2 - good speed, so def improvement. Dropped a little too fast, but I'll fix that next week.

    CG Bench off pins (3-board distance)
    135 x 8 - was supposed to do 5
    135 x 5
    135 x 5 - good speed. weight needs to feel lighter next time.

    Skull crushers
    100 x 12
    100 x 12
    80 x 10
    hi reps for speed

    Seated Cable rows for speed
    120 x 12
    120 x 10
    120x 10
    120 x 7
    couldn't help but to feel the burn in bi's


    Light shoulder work

    I've got to work to focus on speed more. i have a habit of taking off more than I can chew. i'm just used to heavy lifting, that's all.

    I look forward to testing my bench max on March 1st.
    Want to be big? READ WBB ARTICLES!
    Deads 06 245...07 375...08 565---- Squat 2006 175.....2007 315----2008 505----Bench '06 155.....'07 260....'08 385---- weight - 260
    Goals:
    (11-08)Hit 1450 geared (class III - 600/500/350) current - 1455 geared
    Journal - Pics - ...9

  14. #39
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    looking good man.. you're really taking off with this whole powerlifting stuff
    Chicken, Cows, Eggs, and Milk: Eating Big, Lifting Heavy
    My Fitday

    Age: 22
    Height: 5'8"
    5/07 Weight: 168 lbs, 9% BF using calipers
    Goal: Start lifting again in January and hopefully get rid of this tendinitis.
    "Nothing in this world that's worth having comes easy"

  15. #40
    WBB Team Captain Coke's Avatar
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    Really going at it nicely bro.

  16. #41
    C.S.C.S. ddegroff's Avatar
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    Strong work mickey, keep it up!
    Make Shift IF diet
    My Training Experience
    GET BODY SMART
    Goals:
    CF WOD and Recomp...
    "My fault. I was fiddling with the Gravitational Constant of the Universe again.
    I've set it back - you might need to reboot, though..." -Built

    "Nothing can stop the man with the right mental attitude from achieving his goal--
    nothing on earth can help the man with the wrong attitude" - Thomas J

    "Obsessed is what the lazy call the dedicated" - Slim Schaedle

  17. #42
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    Good job bro. Im finally starting to feel better so I might be able to start lifting heavy again next week.

  18. #43
    Former Fatass Unreal's Avatar
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    Awesome work in here. I've been thinking of starting some band work. How do you like it so far?
    Nick V

  19. #44
    GreenG mickyjune26's Avatar
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    Offhegoes, Coke, Ddegroff - thanks for the support! This weekend I took a few days off to move into a trailer down by a van down by the river. yes, there really is a 60s van that is sitting in the creek that feeds another larger creek. The trailer is awesome and cheap. Because of all the fake wood paneling on the inside, it feels like a cabin. I love having my own place.

    Avatar - DO IT!!!

    Unreal - I like the bands, because i feel lift pressure the whole ROM, instead of just at the bottom. Make sure to take into account the weight that the bands add to it. I think I'm doing ME leg day with chains.

    Switched my lifting schedule around, so I can lift with two other strong guys. They want a 3-person team, to assist with some of their lifts. One of the guys went fromm 225 to 295 bench over the last 4 months. I hope I can do that.
    Want to be big? READ WBB ARTICLES!
    Deads 06 245...07 375...08 565---- Squat 2006 175.....2007 315----2008 505----Bench '06 155.....'07 260....'08 385---- weight - 260
    Goals:
    (11-08)Hit 1450 geared (class III - 600/500/350) current - 1455 geared
    Journal - Pics - ...9

  20. #45
    Former Fatass Unreal's Avatar
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    I'm going to start training with a record holding power lifter, so watch out, I'm coming after you. Well, technically I lift more then you right now, but still you get the point.
    Nick V

  21. #46
    GreenG mickyjune26's Avatar
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    Nothing wrong with some friendly competition. i'd like to catch up to you in the next 18 months!!
    Want to be big? READ WBB ARTICLES!
    Deads 06 245...07 375...08 565---- Squat 2006 175.....2007 315----2008 505----Bench '06 155.....'07 260....'08 385---- weight - 260
    Goals:
    (11-08)Hit 1450 geared (class III - 600/500/350) current - 1455 geared
    Journal - Pics - ...9

  22. #47
    GreenG mickyjune26's Avatar
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    Still hanging in there. Been partying a little too hard lately, but I've been making sure to eat enough, eating some carbs and protein every 2 - 3 hours.
    Want to be big? READ WBB ARTICLES!
    Deads 06 245...07 375...08 565---- Squat 2006 175.....2007 315----2008 505----Bench '06 155.....'07 260....'08 385---- weight - 260
    Goals:
    (11-08)Hit 1450 geared (class III - 600/500/350) current - 1455 geared
    Journal - Pics - ...9

  23. #48
    GreenG mickyjune26's Avatar
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    westside week 3: New deadlift PR

    Tested my bench and deadlift PR. Got bench up to 225 x 1.

    I used mixed grip on deads, so my grip didn't fail. I got it up to 355 x 1. i may have been able to go higher, but I didn't want to push it. My prev PR was 315 x 1.

    I give all the credit to GMs, Romainian deadlifts, and weighted decline situps. YEAH!


    Unreal, i'm coming for YOU!
    Want to be big? READ WBB ARTICLES!
    Deads 06 245...07 375...08 565---- Squat 2006 175.....2007 315----2008 505----Bench '06 155.....'07 260....'08 385---- weight - 260
    Goals:
    (11-08)Hit 1450 geared (class III - 600/500/350) current - 1455 geared
    Journal - Pics - ...9

  24. #49
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    looking good man, congrats on the PR's
    Chicken, Cows, Eggs, and Milk: Eating Big, Lifting Heavy
    My Fitday

    Age: 22
    Height: 5'8"
    5/07 Weight: 168 lbs, 9% BF using calipers
    Goal: Start lifting again in January and hopefully get rid of this tendinitis.
    "Nothing in this world that's worth having comes easy"

  25. #50
    WBB Team Captain Coke's Avatar
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    I don't like using the mixed grip but looks like it's ok for you...super pr on those deads, go for it.

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