Page 3 of 6 FirstFirst 12345 ... LastLast
Results 51 to 75 of 148

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

  1. #51
    GreenG mickyjune26's Avatar
    Join Date
    Jun 2004
    Location
    Denton, TX (by Dallas)
    Posts
    1,515
    Coke, Offhegoes - thanks a lot. Those PRs felt good and solid.

    Today I went to my first powerlifting meet, as a spectator. It was pretty cool, with about 50 audience members and 15 lifters. It was held at Ronnie Coleman's gym, so that was cool seeing where he works out. the meet occurs 3 - 4 times per year. Because there are so few lifters, there are only a few people per weight class, with some competing in more than one.

    In short, it definately pumped me up.

    I shrugged off temptations to not lift today and did DE legs. Really focused on feeling my form in squats and deads. It felt good. Can't wait until next week. Right now, working on and feeling my form is my favorite thing to do.

    Tomorrow is DE bench. Can't wait. take it easy, all.
    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. #52
    Gaglione Strength Chris Rodgers's Avatar
    Join Date
    Jan 2001
    Location
    LI,NY
    Posts
    9,266
    Quote Originally Posted by mickyjune26 View Post
    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.
    What kinds of bands are these and how did you set them up? You might want to drop the weight a little. With your max bench, I think 115-135 with doubled minis would be too much. Not sure about what your med bands are.


    Good job on the recent PR's.
    Best Meet Lifts(Raw w/wraps):
    @165- 435 SQ 270 BE 560 DL.....1255 total
    @181- 535 SQ 300 BE 570 DL.....1400 total
    Best Meet Lifts(Multi-ply):
    @148- 575 SQ 315 BE 515 DL.....1400 total
    @165- 680 SQ 380 BE 540 DL.....1555 total
    @181- 700 SQ 375 BE 535 DL.....1605 total
    Best Gym Lifts(Raw w/wraps)
    545 SQ 305 BE 585 DL

  3. #53
    GreenG mickyjune26's Avatar
    Join Date
    Jun 2004
    Location
    Denton, TX (by Dallas)
    Posts
    1,515
    Chris, you're exactly right It was way too much. I the bright side, I made PRs on bench the other day. It's DE bench day today. I'll incorporate your advice.
    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

  4. #54
    GreenG mickyjune26's Avatar
    Join Date
    Jun 2004
    Location
    Denton, TX (by Dallas)
    Posts
    1,515
    I've been still working out, just haven't posted lately, as the new guys I've been working out with don't write things down.

    Getting stronger, nonetheless.

    Week 4 - WestsideME Legs
    Good mornings - cambered barWorked up to 245 x 1 - PR

    Squats - widened stance tot just greater than shoulder width. I didn't even plan on squats today, but was curious to find the answer to, "If i can good morning more than my current squat PR, how much can I squat?"
    Worked up to 285 x 1 - PR. Prev = 225 x 2 could have gone up, but I went 4-6 inches too deep, burning up energy unnecessarily.

    Hack squats
    135 x 5
    185 x 5
    225 x 5


    Romainian Deadlifts
    worked up to 295 x 1

    weighted decline abs
    35 x 8
    45 x 8
    45 x 8


    Side bends
    70 x 8
    80 x 8
    90 x 8


    unfortunately, my weight has increased to 218. I know it's mostly fat, because I'v been lazey in watching what I eat. I'll have to just slim down before competition next year.
    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

  5. #55
    Senior Member
    Join Date
    Feb 2006
    Location
    Charlotte, NC
    Posts
    1,723
    looking good man, it's alright to gain some weight here and there, but make sure you stay within a reasonable range so that it's not a huge pain in the ass to cut back down. then again, you've got a whole year anyways, so just worry about getting stronger now
    Last edited by offhegoes03; 03-05-2007 at 05:40 PM.
    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"

  6. #56
    Senior Member
    Join Date
    Aug 2005
    Location
    Rhode Island
    Posts
    12,251
    your 6'7 and your worrying about weighting 217? hell dude keep on gaining weight! getting strong.
    2000 or bust

  7. #57
    WBB Team Captain Coke's Avatar
    Join Date
    Feb 2003
    Location
    Jacob's ladder
    Posts
    35,261
    Great that you have some training partners to raise up with...excellent workout.

  8. #58
    C.S.C.S. ddegroff's Avatar
    Join Date
    Jun 2005
    Location
    Colorado
    Posts
    3,817
    Hopefully the training partners can push you to 315 on squats!

    Get them to write things down too, .
    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

  9. #59
    GreenG mickyjune26's Avatar
    Join Date
    Jun 2004
    Location
    Denton, TX (by Dallas)
    Posts
    1,515

    Week 4: ME Bench

    ddegroff, stump, Cocoa, offhegoes - thanks for the support. i made sure that yesturdays workout was written down, so I don't let their habits affect what works for me. I held 245 for the first time in a while. For some reason, I remember benching 245 3 years ago, but I'm not sure.

    Highlights:

    3-board press
    warmup
    3reps, working to 1 rep max of 240, failed on 245
    I'm getting used to this heavier weight.

    Shove-its
    75s - 7
    75s - 4
    75s - 5

    Incline DB bench
    40s - 8
    50s - 5
    60s - 5

    Skull Crushers
    90 - 7
    100 - 5
    105 - 5

    Laying down, rev hammer curl - hits tri's
    25s - 8
    25s - 8

    Tricep pushdown - rope
    100 - 7
    120 - 4

    BB Rows
    135 - 8
    155 - 7
    175 - 5

    Good workout. My DE upper and lower days are tomorrow and the day-after. I'm taking today off. also, my days of working 12-hour days are over. yaY!
    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

  10. #60
    Senior Member
    Join Date
    Feb 2006
    Location
    Charlotte, NC
    Posts
    1,723
    solid 3 board pressing and BB rows.. do you have a link to a page that shows what shove-its are or can you describe them? Looking good in here man
    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"

  11. #61
    WBB Team Captain Coke's Avatar
    Join Date
    Feb 2003
    Location
    Jacob's ladder
    Posts
    35,261
    Doing very well overall...nice that you'll be having a little more free time.

  12. #62
    C.S.C.S. ddegroff's Avatar
    Join Date
    Jun 2005
    Location
    Colorado
    Posts
    3,817
    What's the Shove-its?

    Nice board pressing!
    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

  13. #63
    GreenG mickyjune26's Avatar
    Join Date
    Jun 2004
    Location
    Denton, TX (by Dallas)
    Posts
    1,515

    DE and ME leg days

    Offhegoes, Coke, and Ddegroff - thanks for the encouragement. It was nice feeling that heavier bench weight. Shove-its are new to me. Basically, you are doing laying-down close grip DB press, but since most DBs are too wide to hold like a barbell, you turn your forearms so the DBs are parallel to your body. Typically, they are held at about the same location as the bench, which is around the sternum, maybe a little lower. They help me keep my elbows in.

    DE Day - combined lower and upper - 3-12
    Squats
    95 x 9
    125 x 8
    145 x 7
    145 x 7

    Deads
    145 x 8
    225 x 7
    225 x 6
    225 x 6

    Bench - paused at bottom, like in competition requirements
    115 x 9
    135 x 8
    135 x 8

    Cable Rows
    100 x 8
    120 x 8
    150 x 7


    ME Leg Day - 3-14
    Rack Pulls - 3rd pin, next week will be 4th pin, to get used to heavier wieghts, much the same concept as doing board presses
    135 x 3
    185 x 3
    225 x 3
    275 x 2
    315 x 1
    365 x 1
    385 x 1 - lower back started struggling
    405 x failed 3 times, core isn't quite strong enough. grip was fine though.

    Hack squat sled - about to parallel on all reps
    135 x 8
    225 x 8
    275 x 8

    Wide leg romainian DLs - I'm slowly moving my DLs to wide stance, so of course, my other lifts are going wide too. My hands gripped with index finger right outside inner smooth section.
    225 x 8
    225 x 8 - not heavy, but aerobically taxing, sweating all over the place. had to wipe down the mat with windex afterwards.

    Decline abs - since i've skipped abs for 7 - 10 days, i could feel that they were a little weaker. this can only be felt when going low rep, high weight.
    45 plate x 8
    45 x 8

    Side bends
    95 x 8
    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. #64
    C.S.C.S. ddegroff's Avatar
    Join Date
    Jun 2005
    Location
    Colorado
    Posts
    3,817
    Ace workouts bro, keep up the good work!
    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

  15. #65
    WBB Team Captain Coke's Avatar
    Join Date
    Feb 2003
    Location
    Jacob's ladder
    Posts
    35,261
    Doing super my man, stayin on it.

  16. #66
    天龙 McIrish's Avatar
    Join Date
    Sep 2005
    Location
    Deep in the night
    Posts
    2,393
    Great work on those board presses a few days ago, Micky! Smash some enormous weights for me, bro.
    25 years old, 5'10''

    Back in the States to get hayooooge!

    Health goals
    - Weigh a healthy and active 170-180, healthy mind and body
    - Dunk a basketball (hey a man can have big dreams huh)
    - Swim 2-3x/week and become a better swimmer

  17. #67
    Not you again...
    Join Date
    Jan 2007
    Location
    Trying to figure out my body hell
    Posts
    29
    Nice workouts Micky! Where did you find a real gym?
    Last edited by Kitten; 03-15-2007 at 04:19 PM.
    So who is going to whip me into shape? I'm a hard one to deal with.

  18. #68
    Senior Member
    Join Date
    Nov 2006
    Posts
    111
    Good job bro. glad to see you are working. I'm hoping at some point Ill be rejoining you. Being sick really sucks. You'd think this bug would be dead by now... Oh well. You rock man!

  19. #69
    Senior Member
    Join Date
    Feb 2006
    Location
    Charlotte, NC
    Posts
    1,723
    solid workouts man, keep up the good work
    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"

  20. #70
    GreenG mickyjune26's Avatar
    Join Date
    Jun 2004
    Location
    Denton, TX (by Dallas)
    Posts
    1,515

    1st workout in 2-3 weeks

    Ddegroff, CoCoa, McIrish, Kitten, Avatar, Offhegoes - Thanks a lot for the support. It's not in vain, as I'm still working at it.

    Had some stomach problems for the last few weeks. The Dr. thinks I have an ulcer, so he hooked me up with some medicine. That, combined with too much partying killed my workouts for a few weeks.

    Down and Dirty - Just going to have some fun for 3 weeks, focusing on the big lifts.

    Week 1 of 3 - Heavy Day

    Deads
    135 - 3
    185 - 3
    225 - 3
    275 - 3
    315 - 1
    365 - fail - jumped up a little too much.

    BB Rows - underhand
    135 - 3
    185 - 3
    205 - 2/switch to overhand, 1 more

    DB Bench
    45s - 8
    55s - 3
    65s - 5
    75s - 3
    85s - 2

    Standing BB Millies, super-set with situps
    65 - 4
    85 - 4
    105 - 4
    125 - 3

    Decline Situps
    25 - 6
    35 - 6
    45 - 6
    45 - 4

    Overall, good workout. I only lost a little strength, and it should come back soon.
    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

  21. #71
    Senior Member
    Join Date
    Feb 2006
    Location
    Charlotte, NC
    Posts
    1,723
    Quote Originally Posted by mickyjune26 View Post
    Had some stomach problems for the last few weeks. The Dr. thinks I have an ulcer, so he hooked me up with some medicine. That, combined with too much partying killed my workouts for a few weeks.
    solid workout despite the setbacks.. but seriously man.. ulcers plus heavy drinking doesn't sound like the greatest combination to me though.
    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"

  22. #72
    WBB Team Captain Coke's Avatar
    Join Date
    Feb 2003
    Location
    Jacob's ladder
    Posts
    35,261
    Workout is looking pretty good guy.

  23. #73
    C.S.C.S. ddegroff's Avatar
    Join Date
    Jun 2005
    Location
    Colorado
    Posts
    3,817
    NIce work bro, even after the layoff.

    Hope the meds are making you feel better!
    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

  24. #74
    GreenG mickyjune26's Avatar
    Join Date
    Jun 2004
    Location
    Denton, TX (by Dallas)
    Posts
    1,515

    I'm back

    Hi all,
    I've been gone for a while, but I'm back. Here are the workouts:

    Last week:
    Chest
    DB Bench
    40sx5
    50sx5
    55sx5
    60sx5
    65sx5

    Vert Chest machine
    90x8
    180x8
    200x8

    Incline BB Bench
    45x5
    65x5
    95x5
    105x3

    Pec Fly machine
    100x8
    140x5

    Straight Bar Skull Crushers superset with close-grip bench
    45x8 / 45 x 12
    65 x 8 / 65 x 12
    75 x 3 / 75 x 2

    Tricep Pushdowns
    110 x 5
    120 x 1


    LEGS
    Leg Press
    180 x 8
    270 x 8
    360 x 8
    410 x 6

    Squats
    135 x 4 (knees a little weak - will be stronger)

    SLDLs
    135 x 8
    225 x 8

    This week
    Chest
    DB Bench
    40 x 5
    50 x 5
    55 x 5
    65 x 5
    70 x 5

    Decline DB
    45 x 5
    55 x 5
    65 x 4

    Inc DB
    30 x 8 x 3

    DB Butterflies
    25 x 5 - low and stretch!

    Short Bar Skull Crushers
    45 x 8
    65 x 8

    Tricep Pushdowns
    110 x 5
    80 x 5

    That's it. Nothing fancy. I'll be hitting legs tomorrow.
    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

  25. #75
    WBB Team Captain Coke's Avatar
    Join Date
    Feb 2003
    Location
    Jacob's ladder
    Posts
    35,261
    Keep yourself on track throughout summer bro, gonna be doing fine like you always do.

Similar Threads

  1. Powerlifting Terminology
    By Sensei in forum Powerlifting and Strength Training
    Replies: 28
    Last Post: 10-05-2010, 04:03 PM
  2. What Would A 210 Person Need To Lift To Compete In A Small Powerlifting Tourny??
    By Mic Soloist in forum Bodybuilding & Weight Training
    Replies: 10
    Last Post: 09-29-2005, 07:18 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
  •