Squat training and a Ironeaterz video

Second week of new wave

320/3, 370/3, 415/3

After this I did some holds with some heavy weight to get use to feeling of having that much weight on my back and keeping my core tight and stable during my setup.

455/ 10 sec

495/10 sec

520/10 sec

550/10 sec

I had never done these before and I felt it! Band leg curls followed and Mr. Gregg Sorrels(part of Team Ironeaterz, THE urban raw powerlfiting team) and they hurt. A freaking rubber band hurt. It's all good though. It equates to big lifts.

A video of Greg pulling some big weight. He did it for five singles, although I only recorded two, thank you Iphone and Imovie!

Video of another team member will be coming soon.

Deadlift and assistance work

Deadlift-15Oct10

Top sets listed only:
365/5
420/5
480/5

Ghr/ bw/10,10,10, added 25 lb/5
Leg Press: 4pl/13, 6pl/12,10, 8 pl/6
Leg Curls: 100/ 10,10,10

Assistance work: Bunch of upper body stuff. Rows, laterals curls and dumbbell military presses.

Shoulder has been bothering me when it comes to military presses, so I switched to dumbbell military presses and it felt no different, so I'll just stick with the normal military press.

Food intake was complete shit at best, all I can say is that I'm working on it.

My teammates, Greg Sorrells and Troy Smith, are doing really well in their training. I sense a big November. I'm even staying away from beer(BLAST YOU GOOSE ISLAND!!!!!)

I'm on twitter: @badbadleroyb

Bench and Squat training.

This weeks training. New wave, for all inclusive purposes we'll call this wave 2 week 1.

Monday: Squat

300/5, 345/5, 390/5

Leg Press: 4pl/12, 5pl/10, 10

Leg Curl: 70/12, 100/10, 120/6

Wednesday: Bench

240/5, 280/5, 320/5

Chest Supported Rows: 90/10, 135/10, 180/6,6

Seated Rows: 75/10, 90/10, 7

Pressdown: 60, 15,15,15

Swiss bar CG press: 135/10, 185/10, failure.

Put in some good work so far this week, eating is getting back on track. I have openers in my mind for what I want to accomplish so I'm very excited. The meet is November 20th at Lances Gym on the South Side. Info is at www.lancesgym.com

Hope to see a lot of you guys there

Going Ons

Taking a deload week, then I start back regular training on Monday in prep for my meet on November 20th at Lances Gym. I totaled 1477 at a UPA meet in July in Batavia, IL so I'm looking to total 1500 or more over a three lift(squat, bench, deadlift)meet. I'm still using 5/3/1 as my base program(I doubt that will change) but I will start incorporating things from other programs, mainly block periodization. Videos are going to slow down a bit as I've been updating a lot with video, however I will only record my "max" week where I'm trying to set PR's and push up my strength and bodyweight more(yay squats!).

On twitter:@badbadleroybrown

Ok, I'm back...and this will be my on of my two logs

Ok, so I have still been training, and I did a meet in July in Batavia, Il for the UPA. It went well with a 495 squat, 370 bench and a pr of 611 on the deadlift. I'm still using 5/3/1 which is available from elitefts.com. I'm switching over to more of a block periodiztion format. The article for that is also on elite and is here.......http://articles.elitefts.com/articles/powerlifting-articles/a-practical-guide-for-implementing-block-periodization-for-powerlifting/

I have a twitter also.....@badbadleroyb. Follow me and laugh.

This will be a log that I will keeping here. Fun times.

Keeping all my updates here now

More content coming soon(basically a really long post and a re-introduction)

Holy crap....an update

It's a late night here in Chicago, and I've decided I wanted to blog about training and what I'm doing now on that front. I have been using 5/3/1 with great results. It gave me PR's in two meets which were done raw(no powerlifting suits) and numerous outstanding workouts for me and my training partner. However, since I'm making my way back into the competitive bodybuilding arena, there are some things that I need to change up.

1: Lowering my squat poundage and build it back up.

2: Add in more work for lower body and try to get everything bigger.

3: Increase work capacity.

While 1 and 2 work together, 3 is a totally different monster. I have to get into better shape to tolerate heavy weightroom workouts. Not sure if I'm being a total wuss when it comes to that, but hey......I need progress.

Here is a video from todays deadlift session.......enjoy