Bench Press otherwise know as "The Rock Workout" as I am on my way to becoming a Brahma Bull
150/5
180/5
225/3
280/5
320/3
355/2
Incline Press:135/10, 185/10, 225/8
Rolling tricep ext: 40/10, 50/10,10
Pressdown 3 sets of 20 with weight that wasnt too heavy because I got 20 reps
Building blocks here in the offseason.
"Husker Power" Deadlifts on Friday. 540 for a triple. I'm calling it now
Larry "Looks like another Love TKO" Brown
Wednesday, October 19, 2011
Monday, October 17, 2011
Back at it.
Squat Mondays, because benching on Monday's unless it's a very weak lift means you have a small scrotum.
180/5
225/5
275/3
330/5
380/3
420/1
Romanan Deadlift: 135/12, 185/10, 225 x 4 sets x 10 reps
Single leg curls: 50/12, 60/10(right leg) 12(left leg), 60/12 (both legs
So I'm not in limbo in regards to what meet I will be doing next. I'm actually getting excited about it already. It is the XPC International Open in Columbus, Ohio. It will be the same weekend as the Arnold Classic but won't be in the same venue as the expo. Go to www.lexenxtreme.com
XPC is 3 different federations doing one meet. I expect some VERY heavy hitters in multiply and gear to show up and put on a show. Looking forward to it. I have numbers in my mind of what I want to hit at that meet at a new bodyweight of 220.
Squat:650-700
Bench:405-425
Deadlift: 625-675
Last July's USPF Nationals was a shit show for me and I just didn't mentally have it once my knee went. Programming myself to keep the positivity flowing in each training session in that sessions may not go as well as I want, but it's all building blocks. Giving your all in a training session is better than not training at all.
Bench on Wesnesday. I want 355 for 3........or more.
LB
Saturday, September 3, 2011
Past weeks training
Monday squat: 320/5, 360/3, 405/2
Wednesday bench: 275/5, 315/3, 345/2
Friday Deadlift and Military press:
Deadlift: 410/5, 470/3, 520/3
Military press: 140/5, 160/3, 175/5
Saturday beer consumption: I plan to PR
Actually I don't, but I will have a good time.
Class workload is getting a bit heavy, so thats why I smashed on Friday so I dont have to train Saturday. I was walking around "Downtown" Lincoln and you can feel a calm before the storm. I expect today to be crazy and fun. But knowing how beer makes me sleepy, I'll probably just take a nap after the game.
This phenomena of getting old is real.
Later.
Sunday, August 28, 2011
Past couple days training.
Wednesday bench:
255/3, 290/3, 330/3
DB Press: 70/15, 90/12, 110/12
CG Incline Press: 185/10, 6, 6
Friday Deads:
385/3, 440/3, 495/3
No assistance work
Saturday Military Pres:
130/3, 150/4, 165/5
One arm standing db press: 50/12, 12, 12
One Arm Rows: 70/10, 90/10, 125/12
Seated Rows: 130/12, 180/12
Next cycle some things will be changed around in terms of lifts. I need to put squats on Wednesday and Deads on saturday. Thats about it. Still putting in work. Next move is unknown. Until the meantime, lots o studying and lifting.
255/3, 290/3, 330/3
DB Press: 70/15, 90/12, 110/12
CG Incline Press: 185/10, 6, 6
Friday Deads:
385/3, 440/3, 495/3
No assistance work
Saturday Military Pres:
130/3, 150/4, 165/5
One arm standing db press: 50/12, 12, 12
One Arm Rows: 70/10, 90/10, 125/12
Seated Rows: 130/12, 180/12
Next cycle some things will be changed around in terms of lifts. I need to put squats on Wednesday and Deads on saturday. Thats about it. Still putting in work. Next move is unknown. Until the meantime, lots o studying and lifting.
Monday, August 22, 2011
Return to action
So I put in some work on Saturday at the Rec center at Nebraska and it went pretty well as I pulled 440 for 3. Did that just to get a feel for the platform I would be on and to get a general layout of the weightroom where the bulk of my training will take place. I tried to find another gym, however after talking with an alumni who works at a Max muscle Nutrition store, the rec center is the best game in town. No worries. I did some work today anyway.
Squats: Top sets listed only
300/3
340/3 (both sets done beltless)
380/4 (with belt)
Nautilus leg press: 4pps/12, 15, 4pps(+50lbs)/15, 5pps/12
Good Mornings: Bar/12, 135/12, 185/7
Leg Curl: 110/12, 125/12, 160/12
Squats felt great today and really focused on exploding on the way up. After that, everything was cake. Good to break a good sweat in there too. Pretty warm weightroom had something to do with me having a good session also. Nothing was cold and just went in to smash.
As far as this rugby thing I've been talking about, that may or may not happen. My class schedule conflicts with the season calendar. I will try and make a couple practices and hopefully they can work with my schedule. If i play, I'll be one of the bigger guys on the team. Not sue if that will help, but if I go to London someday, at least I'll sound cool saying I played rugby while drinking tea and crumpets.
Bench on Wednesday. Very encouraged!.
Squats: Top sets listed only
300/3
340/3 (both sets done beltless)
380/4 (with belt)
Nautilus leg press: 4pps/12, 15, 4pps(+50lbs)/15, 5pps/12
Good Mornings: Bar/12, 135/12, 185/7
Leg Curl: 110/12, 125/12, 160/12
Squats felt great today and really focused on exploding on the way up. After that, everything was cake. Good to break a good sweat in there too. Pretty warm weightroom had something to do with me having a good session also. Nothing was cold and just went in to smash.
As far as this rugby thing I've been talking about, that may or may not happen. My class schedule conflicts with the season calendar. I will try and make a couple practices and hopefully they can work with my schedule. If i play, I'll be one of the bigger guys on the team. Not sue if that will help, but if I go to London someday, at least I'll sound cool saying I played rugby while drinking tea and crumpets.
Bench on Wednesday. Very encouraged!.
Thursday, July 14, 2011
Post meet Wednesday Training
Olympic Squats: bar/10, 135/9,5, 185/8,5, 225/5
Leg Press: 3pps/15, 5pps/10,6
Leg Curl: 45/12,12 90/8,8
Wanted to get a pump going and break a good sweat. Came a little bit late so I didn't get what I really wanted to do done, but I got in there.
Chest and back in a couple hours and then more video editing. This time at Caribou coffee. Their slogan..........."Summer is short, stay awake for it."
Yes Caribou Coffee. You can take my money with slick and cheesy marketing like that.
Leg Press: 3pps/15, 5pps/10,6
Leg Curl: 45/12,12 90/8,8
Wanted to get a pump going and break a good sweat. Came a little bit late so I didn't get what I really wanted to do done, but I got in there.
Chest and back in a couple hours and then more video editing. This time at Caribou coffee. Their slogan..........."Summer is short, stay awake for it."
Yes Caribou Coffee. You can take my money with slick and cheesy marketing like that.
Sunday, July 10, 2011
USPF Nationals reflection
Well, the day came and went and here is how it went down
Weigh-in: Came SUPER early to weigh in and I was dead tired but stayed to watch my buddy Troy lift. After weighing in about 234 (I was super tired, I facebooked I weighed in at 231) I went to watch the action. Now Troy is a 165 lb guy who busted his ass all the way up to this meet and ended with a 314 bench, 400+(not sure of the number) squat and a 545 pound deadlift all raw. He placed first in his class and got best lifter in the lightweight raw category. Afterwards me and my other training partner Greg went home so we could rest up for Saturday
Saturday: I was in the 242 lb weight class along with Greg and there was some good lifting. Ed Coan was there coaching about seven or more guys including this one freak who is 23 and had a raw squat of 700+. All of Ed's guys finished the day pretty strong and made a good transition from bench only.
Greg had a good day. He made a 70 pound weight drop over the past year and a half and he put up some good numbers also. He made a 460+ squat, 360+ bench and a 500+ DL. He may be on his way to the 220 lb class also.
As for me. Our team is called Ironeaterz, but I dont think I ate much of shit. Didn't want to push my knee, so I passed on my third and settled for a 440 something squat, a 365 bench(pissed about that) and a 606 dl which broke a raw american record in the USPF. Placed second in my class which is cool. I wanted first but just didn't have it.
Observations: My boys Dominic Rivera and Paul Houmpavlis did good yesterday. It's good to see young powerlifters get on the platform instead of being involved in some stupidity.
Ellen Stein did a raw meet in the USPA last week and then did the Nationals. Who doe's that?! She did and set a WPF world record in the squat!
Ed Coan is STILL thick as a brick and was involved in giving good advice to not only me but other lifters in the area. Great man to talk to.
Matt Gary is a COACH! He timed everything down to a T for Greg and he gave a great performance. He did the same for Ellen also.
Guys from Wisconsin eat cheese and are strong! Mat Gunville is one of them and Scott Lade is the other
Pat Cameron and the crew from Michigan are some really good people! I hope Pat can get back to the platform soon.
Personal lessons:
Get under the bar more. Irregardless of my knee I should have done at least some box squats.
Heavier weights and more volume. I'm taking a tip from Chad Smith and a guy from Intensemuscle.com and not really limit my offseason volume. It prepares you for big numbers and the extra volume gets you in shape.
More emphasis on nutrition. Not to go all psycho but limit the bullshit I eat. Cook more at home and eat more fats and clean carbs. This may pose a problem when I get to Nebraska but I'll figure something out.
Thanks to first off My Lord and Savior Jesus Christ. I can be a tool sometimes, but I'm a redeemed tool. I could have had a MUCH worse injury, but only by grace I didn't.
Greg and Troy. They are not only solid training partners, but people who I would stand by any day of the week. On to the next one fellas! Whenever that is.
Mike Salazar: You've helped me more than you know. And for that, I'm thankful to you! Thanks for being there
Club 162 in Wrigleyville for paying my entry fee! Wish I couldve done more, but it is what it is. Thanks again!
Lance Karabel: Thanks for running an awesome meet! You were everywhere and had a great word for everyone!
All my family and friends online and in person! You guys kept me going when I wanted to stop. Hope you have some saved up. I'm debating between two meets right now! LOL
Well, thats it! Back in the lab tomorrow, and we'll see what the future holds!
Everyday I'm shuffling!!!!!!!
Weigh-in: Came SUPER early to weigh in and I was dead tired but stayed to watch my buddy Troy lift. After weighing in about 234 (I was super tired, I facebooked I weighed in at 231) I went to watch the action. Now Troy is a 165 lb guy who busted his ass all the way up to this meet and ended with a 314 bench, 400+(not sure of the number) squat and a 545 pound deadlift all raw. He placed first in his class and got best lifter in the lightweight raw category. Afterwards me and my other training partner Greg went home so we could rest up for Saturday
Saturday: I was in the 242 lb weight class along with Greg and there was some good lifting. Ed Coan was there coaching about seven or more guys including this one freak who is 23 and had a raw squat of 700+. All of Ed's guys finished the day pretty strong and made a good transition from bench only.
Greg had a good day. He made a 70 pound weight drop over the past year and a half and he put up some good numbers also. He made a 460+ squat, 360+ bench and a 500+ DL. He may be on his way to the 220 lb class also.
As for me. Our team is called Ironeaterz, but I dont think I ate much of shit. Didn't want to push my knee, so I passed on my third and settled for a 440 something squat, a 365 bench(pissed about that) and a 606 dl which broke a raw american record in the USPF. Placed second in my class which is cool. I wanted first but just didn't have it.
Observations: My boys Dominic Rivera and Paul Houmpavlis did good yesterday. It's good to see young powerlifters get on the platform instead of being involved in some stupidity.
Ellen Stein did a raw meet in the USPA last week and then did the Nationals. Who doe's that?! She did and set a WPF world record in the squat!
Ed Coan is STILL thick as a brick and was involved in giving good advice to not only me but other lifters in the area. Great man to talk to.
Matt Gary is a COACH! He timed everything down to a T for Greg and he gave a great performance. He did the same for Ellen also.
Guys from Wisconsin eat cheese and are strong! Mat Gunville is one of them and Scott Lade is the other
Pat Cameron and the crew from Michigan are some really good people! I hope Pat can get back to the platform soon.
Personal lessons:
Get under the bar more. Irregardless of my knee I should have done at least some box squats.
Heavier weights and more volume. I'm taking a tip from Chad Smith and a guy from Intensemuscle.com and not really limit my offseason volume. It prepares you for big numbers and the extra volume gets you in shape.
More emphasis on nutrition. Not to go all psycho but limit the bullshit I eat. Cook more at home and eat more fats and clean carbs. This may pose a problem when I get to Nebraska but I'll figure something out.
Thanks to first off My Lord and Savior Jesus Christ. I can be a tool sometimes, but I'm a redeemed tool. I could have had a MUCH worse injury, but only by grace I didn't.
Greg and Troy. They are not only solid training partners, but people who I would stand by any day of the week. On to the next one fellas! Whenever that is.
Mike Salazar: You've helped me more than you know. And for that, I'm thankful to you! Thanks for being there
Club 162 in Wrigleyville for paying my entry fee! Wish I couldve done more, but it is what it is. Thanks again!
Lance Karabel: Thanks for running an awesome meet! You were everywhere and had a great word for everyone!
All my family and friends online and in person! You guys kept me going when I wanted to stop. Hope you have some saved up. I'm debating between two meets right now! LOL
Well, thats it! Back in the lab tomorrow, and we'll see what the future holds!
Everyday I'm shuffling!!!!!!!
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