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.
Sunday, August 28, 2011
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!!!!!!!
Sunday, June 26, 2011
Wednesday Bench: 135/10,5, 225/3, 290/3,3,3, 275/3, 315/2,2, 345/2,1
Hammer Strength One Arm rows: 75/12, 100/12, 115/2
Just wanted some extra volume on the main lift and one assistance exercise. Assistance work at this point (at least to me) should just be there to balance out the main work
Friday: Deadlifts (at Powerhouse Gym in Downtown Tampa)
Was in Tampa for the the Pro Bodybuilding Weekly Championships and got in my last heavy deadlift session at Powerhouse Gym in Downtown Tampa. A phenomenal gym that is now home to IFBB Pro Ben Pakulski.
Deads: 135/10, 5, 185/5, 225/3, 275/3, 315/3, 365/3, 405/1, 495/1, 550/1
Some back assistance work.
Felt strong on these and enjoyed getting in my last workout. I feel confident as I am in the final two weeks. Light work this and next week. Lots of foam rolling and stretching. Cant wait for this to go down!
Here is the video from Friday.
Working with Muscular Development Magazine over the weekend was once again a phenomenal experience and I was glad to be apart of it. There is just too much to type so I'll list highlights.
-Working with Shawn Ray who is someone I looked up to for the longest.
-Meeting with 1982 and 1983 Mr.Olympia Chris Dickerson and Samir Bannout
-Meeting Lee Labrada.
-Working with George Farah
-Seeing Al Auguste bring home a win in his Pro Debut in his home state.
-Seeing Marius Dohne win and bring home a victory to South Africa. Home of the Legendary Bodybuilder Reg Park.
There were more, but this was only the tip of the iceberg!
Hammer Strength One Arm rows: 75/12, 100/12, 115/2
Just wanted some extra volume on the main lift and one assistance exercise. Assistance work at this point (at least to me) should just be there to balance out the main work
Friday: Deadlifts (at Powerhouse Gym in Downtown Tampa)
Was in Tampa for the the Pro Bodybuilding Weekly Championships and got in my last heavy deadlift session at Powerhouse Gym in Downtown Tampa. A phenomenal gym that is now home to IFBB Pro Ben Pakulski.
Deads: 135/10, 5, 185/5, 225/3, 275/3, 315/3, 365/3, 405/1, 495/1, 550/1
Some back assistance work.
Felt strong on these and enjoyed getting in my last workout. I feel confident as I am in the final two weeks. Light work this and next week. Lots of foam rolling and stretching. Cant wait for this to go down!
Here is the video from Friday.
Working with Muscular Development Magazine over the weekend was once again a phenomenal experience and I was glad to be apart of it. There is just too much to type so I'll list highlights.
-Working with Shawn Ray who is someone I looked up to for the longest.
-Meeting with 1982 and 1983 Mr.Olympia Chris Dickerson and Samir Bannout
-Meeting Lee Labrada.
-Working with George Farah
-Seeing Al Auguste bring home a win in his Pro Debut in his home state.
-Seeing Marius Dohne win and bring home a victory to South Africa. Home of the Legendary Bodybuilder Reg Park.
There were more, but this was only the tip of the iceberg!
Monday, June 20, 2011
Squat Training
Squats from today.
135/5
185/5
225/5
275/3
315/3
375/3
405/2
455/2
Leg curls after.
I was not going to take 455 and unracked it and racked it back. But then I had my training partner Troy and a top level national female bodybuilder look at me like I was retarded so I went under the bar and got it. It was not a pretty sight but fuck it. I'm glad I did it because I hurt my knee at 430 and I handled 25 lbs more. I have paid to do a full meet, but I will take it week by week and let my body tell me what it can handle (a lot) I also need to keep reinforcing technique with the little while I have left. I'm not going to have a week where I pull openers as I have a pretty good idea of where I stand with that.
Feeling good right now. Off to eat, shower, read and then sleep.
135/5
185/5
225/5
275/3
315/3
375/3
405/2
455/2
Leg curls after.
I was not going to take 455 and unracked it and racked it back. But then I had my training partner Troy and a top level national female bodybuilder look at me like I was retarded so I went under the bar and got it. It was not a pretty sight but fuck it. I'm glad I did it because I hurt my knee at 430 and I handled 25 lbs more. I have paid to do a full meet, but I will take it week by week and let my body tell me what it can handle (a lot) I also need to keep reinforcing technique with the little while I have left. I'm not going to have a week where I pull openers as I have a pretty good idea of where I stand with that.
Feeling good right now. Off to eat, shower, read and then sleep.
Sunday, June 19, 2011
Fridays Training
Doubled up on Friday with Deadlifts and Military presses. Did some extra back work also
Deads: 135/6,5 185/4, 225/5, 275/3, 315/3, 365/3. Really focused on technique with these and making my head go up instead of staying neutral.
Military press: Bar/12, 65/12, 95/8, 135/5,4. I'll be making these a priority in my next training cycle in really trying to push up the reps and weight. I need bigger and stronger shoulders for what I'm trying to accomplish which is pushing my bench press up.
Bent Rows: 135/12,10, 185/10, 225/10, 275/8
Seated Rows: 120/12, 150/12, 195/8
The last few days I have been running around for Muscular Development Magazine and loving every minute of it recording and interviewing people for the Jr.Nationals. It ended at the right time, so I can focus on the task at hand.
Deads: 135/6,5 185/4, 225/5, 275/3, 315/3, 365/3. Really focused on technique with these and making my head go up instead of staying neutral.
Military press: Bar/12, 65/12, 95/8, 135/5,4. I'll be making these a priority in my next training cycle in really trying to push up the reps and weight. I need bigger and stronger shoulders for what I'm trying to accomplish which is pushing my bench press up.
Bent Rows: 135/12,10, 185/10, 225/10, 275/8
Seated Rows: 120/12, 150/12, 195/8
The last few days I have been running around for Muscular Development Magazine and loving every minute of it recording and interviewing people for the Jr.Nationals. It ended at the right time, so I can focus on the task at hand.
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