The Stone Tablet of My War in the Iron Sanctuary!

[CalebR]

Hey what's up everybody...first off, I hope people actually join in. Secondly, I want to let everyone know, that at the current time, I am 17 years old, and competing in the 242 class. Right now my goal is to set the State (Washington) and American Record in the Deadlift. I currently hold the State record in the squat, and total for my divison, when I competed in the 198's.

That was last year, competing in the 198's, now I'm in the 242's!! The record is 465.something...WHICH means im going to deadlift 470+. I know on the day of the meet I will get PSYCHO and really JACKED and be able to throw up some big numbers.

Until then, this is my Tablet on Stone of my War in the Iron Sanctuary to Dead Heavy and set the record. Of course, after that happens, I'll be training for something else! haha.

I plan on updating my training for the Deadlift, Bench, and Squat. With both written, and video logs. I promise not to bore(sp?) you. All i ask is that you get involved, whether it be advice, questions, or just how your training is going!

I am also the host of MassMuscleTV, and might throw up a couple of interviews we as well just to keep ya updated!!

I wont get into this now, but i also have a desire to compete in BBing in several years...discuss that later.

Until my next post....TRAIN HARD, TRAIN SMART, BUT MOST OF ALL, TRAIN PSYCHO!!!

Out
-Caleb

[Quelly]

insky

[ehlisl]

insky

2nd's the best! :D

Right on Caleb!

[Cronos1247]

In on this. Have to support my fellow tall ones!

[CalebR]

Ok so today was my first Bench Day in my training for the meet. Went really light, got used to the form and movement. Made sure I was staying tight, and being very explosive!

Bench: 135x8, 8
Incline:95x12, 12
Low Close Grip:95x15, 15
Flyes: 25'sx15, 15
Dips: 8 Reps
Close grip Tricep Pressdowns:80x12, 12
Skull Crushers: 60x8, 9
Close Grip Pushdowns: 120x10, 10
Standing French Press:60x12, 12

NOW I'm obviously not gonna lie with the weights I use, because who would lie with these weights!! Haha, Bench is the Hardest of all the lifts for me. I'm really working hard on it.

On all of these exercise, I'm pausing at the bottom and top, simulating the pause and lockout on the bench.

My goal at the meet is 225, and I think I can get it! Let's hope so!!

Until next time, TRAIN HARD, TRAIN SMART, AND MOST OF ALL, TRAIN PSYCHO!!

Out
-Caleb

[CalebR]

Yo yo...Today was squat day, low low low. Today was week 2 of my Squat training for the meet, here are the numbers! Light again, only week 2, felt strong, and really good on depth!

Squats:185x 8-No belt, I'll start using the belt next week
Bench Squats:135x 12
Lockouts:225x 12

Barbell Curls:90x 8-First 6 were strict, next two were not quite as strict
Alternate Dumbbell Curls:40 DBs x 9
Preacher Curl Machine:70x 12 (Plate Loaded Machine)
Behind the back forearm curls:85x 12, 12
Reverse EasyBar Curls:70 x 12

So, one thing you'll notice, is that I only do 3 total heavy sets for my Squat workout. I've tried doing 6-8 sets, but I find for me, I get stronger and bigger with very little on legs.

I also push myself more with less. When I go into doing a really heavy set of squats (several weeks away), I tell myself that i have to kill it, because I only have one set, one chance to obliterate (sp?) my legs!! I do similar style workout for my deadlift, we'll get to that on tuesday!

All in all, I'm not a big fan of a lot, I do as little sets as possible, NOT because Im a wimp, not cuz im tired, but because i honestly believe less is more, i get better results from that. Kind of a Dorian Yates style workout...

Until next time, TRAIN HARD, TRAIN SMART, BUT MOST OF ALL, TRAIN PSYCHO!!

Out
-Caleb

[FATHER FLEX]

Agree! I am anti fluff as well, not a HITer per say, but only do what needs to be done to get the job done.

Oh yeah and IN! :D

[BaFtub]

Love your vlogs! subbed.

[CalebR]

Agree! I am anti fluff as well, not a HITer per say, but only do what needs to be done to get the job done.

Oh yeah and IN! :D

Ya, its a lot easier to kill yourself when you know theres only a couple sets do to, rather than ive got like 12+ sets to do. Then ya tend to pace yourself...


Love your vlogs! subbed.

Thanks man!

[CalebR]

Here's the numba's!!

Military Presses-125 x 7
Rear Delt Raises on Incline Bench-20's x 15, 15
Side Laterals-15 x 15, wait 30 Sec, 20 x 15, wait 45 sec, 25 x 10
Reverse Pec-Dec-120 x 15, drop 105 x 15, drop 90 x 10
Speed Upright Rows-60 x 15
Behind the Neck Machine Press-130 x 9
Supersetted with Machine Upright Rows-90 x 15

I do higher volume for shoulders. Try to keep the first exercise lower in reps, heavier in weight, then I try to do a lot for the rest of the workout!

Awesome workout, also, started creatine on thursday-really starting to feel it! Love it!!!

Train Psycho!!

Out
-Caleb

[CalebR]

Here's the BIG Day!! and Heres the numbers!!

Deadlifts: 385 x 6-with the belt only on the 4 notch, I usually can get the belt to about 7 or 8 notches

Rack Pulls: 475 x 7-Felt super strong!!

HyperExtensions: Bodyweight + 45 x 15

Close Cable Rows: 150 x 15

Seated Hamstring Curls: 190 x 15-Super Explosive for speed on Deads

Felt great for my 2nd week of deadlifting! Feel perfectly on track for the meet right now and loving every minute of it!!

Next is Bench on Thursday!!

Until then, Train Psycho!!!

Out
-Caleb

[ehlisl]

Great work Caleb! Just chalk and a belt, right?

Whens the big day??

[DREhova 87]

Sick Rack pulls! :eek:

[CalebR]

Great work Caleb! Just chalk and a belt, right?

Whens the big day??

Just chalk and belt, all raw!! ill hopefully do a vid next week. Big day is March 4th!!


Sick Rack pulls! :eek:

Thanks man! Just wait for 7 weeks from now, then itll be HUGE numbers

[TQsmooth5]

Yeah Caleb!

I can't believe I've been missing this! Good luck bro! Probably see you at the gym tonight!

[FATHER FLEX]

We got a Tony sighting!

[TQsmooth5]

We got a Tony sighting!

*...hides back in shell...* :)

Caleb is one of the coolest guys I know from the Gold's gym where I workout. He's got the right instincts, drive and form to take him far in powerlifting. Plus, his film making skills are the best!

[CalebR]

Yeah Caleb!

I can't believe I've been missing this! Good luck bro! Probably see you at the gym tonight!

Thanks man! Unfortunately i dont work out on wednesdays!! i have to force myself to rest haha...


We got a Tony sighting!

BIG TONY!!!


*...hides back in shell...* :)

Caleb is one of the coolest guys I know from the Gold's gym where I workout. He's got the right instincts, drive and form to take him far in powerlifting. Plus, his film making skills are the best!

Thanks for the high compliments HUGE!

[CalebR]

heres the numbas!!

Bench-155 x 8, pause on the bottom
Inclines-105 x 6, bringing the bar to the clavicle and pausing
Partials-155 x 6
Low Close Grips-125 x 6, pause
Flyes-30's x 10, pause at the bottom
Dips- x 10
Cable Pressdowns-110 x 10
Skull Crushers-60 x 7, 8, pause at bottom
Overhead Rope Extensions-90 x 10
Cable Pushdowns-50 x 12

Great workout, really feel like I'm on track to 225! I'm working on the pause at the bottom. Last year at the meet, it felt really long, even with my training, i felt like the pause was a couple hours. So im trying to make it normal by pausing on most of if not all of my sets!

Squats tommorrow!!

Until tommorrow, Train PSYCHO!!!

Out
-Caleb

[WhiteFiberz]

dude my age! haha In the 3d videos you looked a lot older

[FATHER FLEX]

dude my age! haha In the 3d videos you looked a lot older

More facial hair than I will probably ever grow in my life :( Not too mentioned dude is poised and as cool as the other side of the pillow

[CalebR]

dude my age! haha In the 3d videos you looked a lot older

Ya dude, glad to have you hear! You looked redonkulously shredded at that show dude!


More facial hair than I will probably ever grow in my life :( Not too mentioned dude is poised and as cool as the other side of the pillow

Dude, im going sampson style and not shaving up to the meet...i think. and thanks about the pillow compliment (i hope people read what you posted, otherwise that might be taken wrongly..haha)

[CalebR]

Squats-225 X 6-Easy easy
Bench Squats-185 x 10
Lockouts-275 x 7
Barbell Curls-70 x 10-Squeezed my Bi's more this week. Felt like I was kinda sweening the weight last week
Incline Dumbbell Curls-25 x 8
Standing Preacher Curls-20 x 12
Preacher Curl Machine-65 x 11, drop 55 x 6, drop 45 x 10
Behind the back Forearm curls-105 x 15, drop 85 x 6, drop 65 x 9
Dumbbell Hammer Curls-50 x 7, 30 x 10

AWESOME WORKOUT!!!

[CalebR]

Here we go:

Military Press: 135 x 5, 95 x 15
Rear Delt Laterals on Incline Bench: 20's x 15, 15
Side Laterals: 35's x 8, drop 25 x 10
Machine Press Supersetted with Machine Upright Rows:
Press: 130 x 7
Row: 110 x 10
Rear Pec Dec: 135 x 15

Feelings:
Workout went awesome, felt strong and jacked!

Thanks for checking it out! Dreaming about Deadlift Day Tomorrow!!

Until Then, Train PSYCHO!!

-Out
Caleb

[CalebR]

Ok so, didn't have a chance to get on yesterday, BUT heres the numbers!

Deadlifts: 405 x 5 Belt on 4th Notch still
Rack Pulls: Didnt go well, last week i ripped a callus, and so i was covering it today, made my grip hard. So i didn't get to do what I wanted!
Seated Ham Curls: 190 x 16
Lying Leg Curls: 70 x 15
Cable Rows: 150 x 17 (Felt like getting a lot of reps today)
Machine Pullovers: 150 x 12

Overall good workout, frustrated about the grip problem. On Deads, with 405, I had to reset for the 5th rep, and that made it really hard, took a long time to lockout! Hopefully the hand will be all healed and ready to go next time!!

Bench on Thursday!!

Train PSYCHO my friends!!

-Caleb

[CalebR]

Here it is, i missed posting this on Thursday!

Bench: 175 x 5, 175 x 4
Incline Barbbell: 135 x 5
Lockouts: 175 x 4
Close Grip Low Presses: 135 x 7
Flyes: 35's x 8
Dips: x 10

Tricep Cable Press Downs: 120 x 9
Skull Crushers: 70 x 10, 10, Pause at Bottom and top
Tricep Cable Pushdowns: 70 x 7
Rope Overhead Presses: 120 x 8

[ehlisl]

Good stuff Caleb! What does your split look like right now??

[CalebR]

Also forgot to put on my squat workout so here it is...didnt go as planned!!

Squat: 275 x 4-I normally go in on Friday, but i missed it so i went saturday, and it turns out the only guys in there were teenagers dorkin around, and he was a crappy spotter. Just sitting there not even ready if i needed help. I DONT HAVE PEOPLE HELP ON REPS, BUT I LIKE THEM TO BE READY AND PAYING ATTENTION!!! I was pissed

Then i did Bench Squats: 185 x 6
Lockouts: 275 x 10

Not a good workout...BUT I WILL MAKE UP FOR IT NEXT FRIDAY!!!

[CalebR]

Good stuff Caleb! What does your split look like right now??

Thanks!

Monday-Shoulders
Tuesday-Deadlifts (Back and Hamstring Work)
Thursday-Bench (Chest and Tricep Work)
Friday-Squats (Squat Training + Biceps)

All the other days are rest...normally cardio, but im not doing that right now..haha

[CalebR]

Monday was shoulders, and here it is!!

Military presses: 135 x 7
Incline Rear Delts: 20 x 15
Side Laterals: 35 x 8 *25 x 8
Press Machnine: 140 x 6 *Machine Upright Rows: 110 x 12

[Quelly]

dude 135 x 7 on militarys is big, nice work!

[CalebR]

dude 135 x 7 on militarys is big, nice work!

Thanx man! Really wanna get stronger on the pressing movements!! Formerly a weak point of mine..NOW ITS GONA BE MY STRENGTH!!

[CalebR]

here it is:

Bench: 185 x 2 (Went for Third, got it half way, needed help, so it doesnt count)
Speed Bench: 115 x 8-Stopped once I wasnt pressing at a million miles per hour
Incline High Necks: 145 x 5
Low Close Grips: 155 x 5
Flyes: 40's x 8

Lying Dumbbell Extensions: 25's x 10
Tricep Pushdowns: 50 x 10 3 sets supersetted with incline skull crushers 50 x 8
Overhead Rope Extensions: 2 Sets of 10 reps

Also, off subject of training, working on something HUGE coming up for MassMuscleTV...look for it soon!

[FATHER FLEX]

The lying dumbbell extensions are one of my favorites, with my paper elbows hardly ever do I find type of extension movement that agrees with me.

[CalebR]

Ok, so i must say-best squat day ever...in the history of my existence!
I had the belt on 4 still, and should get it to 6!

Squats-295 x 3 +1 that was a little high on depth. I felt so explosive!
Bench Squats-225 x 6
Lockouts: 335 x 8

This was an amazing Squat Workout!! It went so freakin good!!!

[CalebR]

The lying dumbbell extensions are one of my favorites, with my paper elbows hardly ever do I find type of extension movement that agrees with me.

I love them!! i cant do them seated or standing cuz they hurt my shoulder-but seated feels good so far-first week though, so went kinda light

[DREhova 87]

I love them!! i cant do them seated or standing cuz they hurt my shoulder-but seated feels good so far-first week though, so went kinda light

I've just put them down in my new split :)

[CalebR]

I've just put them down in my new split :)

Nice! Enjoy! Really great for explosiveness on the bench!

[CalebR]

Ok so this weekend was crazy!! but here's saturdays deadlift workout!!

Deadlifts: 425 x 5
Good Mornings: 135 x 10
Glute Ham Raises on the old thing: 3 25's for 10
Barbell Rows: 135 x 10-for some reason i wasnt as strong on these as i normally am....
Seated Ham Curls: 210 x 10
Wide Grip Pulldown: 140 x 10

FRICKIN AWESOME WORKOUT!! Watch the Deads and Good Mornings Here: http://www.youtube.com/watch?v=P7cmwRNFgJE&feature=feedu

[DREhova 87]

Ok so this weekend was crazy!! but here's saturdays deadlift workout!!

Deadlifts: 425 x 5
Good Mornings: 135 x 10
Glute Ham Raises on the old thing: 3 25's for 10
Barbell Rows: 135 x 10-for some reason i wasnt as strong on these as i normally am....
Seated Ham Curls: 210 x 10
Wide Grip Pulldown: 140 x 10

FRICKIN AWESOME WORKOUT!! Watch the Deads and Good Mornings Here: http://www.youtube.com/watch?v=P7cmwRNFgJE&feature=feedu

Damn...thats some serious deadlifting. What is your PR again on DL?

[CalebR]

Damn...thats some serious deadlifting. What is your PR again on DL?

I actually haven't maxed out in a year. BUT, my goal is to get 470 on my second attempt (American Record), then if everything is going good, maybe go for 500 on my 3rd attempt

[CalebR]

moved to dumbbell presses!

Dumbbell Presses-60 x 5
Shoulder Flye/Press (Not side laterals)-30 x 8
One arm side laterals-30 x 15, 15
Bent over dumbbel laterals-20 x 12

[CalebR]

Ok, so i felt oober strong today!

Bench: 185 x 3 (First two were extremely strict with a pause, the third was touch n go)
Incline: 155 x 3 Pause Reps
155 x 5 Touch n go Reps
Speed Bench: 135 x 5
Close Grip Pause Presses: 155 x 3
Flyes: 40's x 10
Incline DB: 65 x 5-EXTREMELY Explosive!
Dips: Bodyweight x 12
Dumbbell Skull Crushers: 35's 5
Incline EZ-Bar Skull Crushers: 80 x 5
Close Grip Pushdowns: 70 x 9

Bar Pushdowns: 40 x 10, 10
Supersetted with
Rope Overhead Extensions: 65 x 10, 75 x 8

Awesome workout! Really Pushed myself, feeling good about how everything is going!!!

[ehlisl]

Ok, so i felt oober strong today!

Awesome workout! Really Pushed myself, feeling good about how everything is going!!!

Nice! Big workout Caleb! Keep it rolling all the way to the meet!

[CalebR]

Alright-so, you can read the numbers or watch

Numbers:
Squats: 315 x 3
Bench Squats: 255 x 3
Pin Lockouts: 365 x 5

Heres the vid:
http://www.youtube.com/watch?v=RMIW08UbeyQ

[CalebR]

Ok, so heres the numbers!!

Deadlifts: 455 x 2 (Wanted 3 but, there were a number of issues including bad form!)
Good Mornings: 185 x 10 Was ridiculously strong on these!!
Kroc Rows: 100 x 6, 60 for 23
Seated Ham Curls: 210 x 15

Overall it was a really good workout! Im no longer going to roll the bar forward..just pick it up! I think when i roll the bar back-i pick it up to early, causing rounded back, and no speed

Heres a video of my deadlifts! http://www.youtube.com/watch?v=pBQDPqa_LV4

[Quelly]

you ever thought about trying sumo out? With you being so tall and all?

[ehlisl]

you ever thought about trying sumo out? With you being so tall and all?

I was wondering when E was going to bust that one out;)

Great work on the Deads Caleb! I see you get excited all day to pull too! :D

[CalebR]

you ever thought about trying sumo out? With you being so tall and all?

Kinda-but my back is my strenght. And from what ive heard sumo's are more leg involved. W/deads im pulling with Back, Glutes, Hams. I might try them in the off season though!


I was wondering when E was going to bust that one out;)

Great work on the Deads Caleb! I see you get excited all day to pull too! :D

Dude i dream all night about it!!

[Quelly]

height isn't always an indicator of using sumos, plenty of champion conventional pullers who are tall..its more to do with leverages...I was just wondering if you'd tried it....I did sumo, then conventional, then came back to sumo and decided it was best for me....worth messing around with in the long term

[CalebR]

height isn't always an indicator of using sumos, plenty of champion conventional pullers who are tall..its more to do with leverages...I was just wondering if you'd tried it....I did sumo, then conventional, then came back to sumo and decided it was best for me....worth messing around with in the long term

ya-best DLers are tall...and about 90% use conventional..but its all about positioning and feel! your deadlifts look good on the vids!