Quest for strength

[RiNgMaSteR]

Heres my new routine ill be starting on monday. Im a former bodybuilder turned pler. Im currently 5'9 179 and 17 years old.

Max Bench 225 for 11 reps have no clue what 1rm is
Max Deadlift 405 for 3 reps
Max Squat 225 for 9 315 rock bottom

ME Squat Assistance

(Weeks 1-3)

Snatch 4x3
Glute/Ham raises 3x8
Barbell Rows 4x8
Pulldown abs 3x6-8

(Weeks 4-6)

Hang Clean(partially full dip) 4x3
Glute/Ham raises 3x8
Dumbell Rows 4x8
Spread leg situps 3x6-8

(Weeks 7-9)

Full Clean 4x3
Glute/Ham Raises 3x8
Chest Supported Rows 4x8
Stiff leg situps 3x6-8

DE Bench Assistance

(Weeks 1-3)

CG Rack lockouts 3x3
Lying Tricep Extensions 3x8
Plate Raises 3x8
Barbell Curls 3x6

(Weeks 4-6)

CG Rack lockouts 3x3
Incline Dumbell Extensions 3x8
Bottom half military press 3x6
Dumbell Curls 3x8

(Weeks 7-9)

CG Rack lockouts 3x3
Flat dumbell extensions 3x8
Barbell Front raises 3x8
Barbell Curl 3x6


DE Squat Assistance

(Weeks 1-3)

Power Cleans 3x3
Hyper extensions 3x8
Close Grip rows-3x6
Weighted situps 3x10

(Weeks 4-6)

High pull 3x6
Speed Deadlifts 8x1
Hyperextension 3x6
Pulldown abs 3x6

(Weeks 7-9)

Powercleans 3x4
Speed Deadlifts 8x1
Hyperextension 3x10
Spread leg situps 3x8

ME Bench Assistance

(Weeks 1-3)

Close Grip Bench 4x6
Military Press 4x8
Weighted Dips 3x8

(Weeks 4-6)

Reverse Grip Bench press 4x8
Dumbell Military Press 3x6
1/4 Weighted Dips 3x8

(Weeks 7-9)

Close Grip bench 4x8
Push press 3x8
Top half military press 3x6


ME Squat Exercises

Week 1- Parallel Box Squat to 1rm
Week 2- Close stance Arched GM to 3rm
Week 3- Rack pulls (2" below knees) to 1rm
Week 4- Rock bottom Box squat to 1rm
Week 5- Wide stance Arched GM to 3rm
Week 6- Conventional Deadlift(or Sumo…do your weaker deadlift) to 1rm
Week 7- Below Parallel Box Squat to 1rm
Week 8- Low Pin GM to 3rm
Week 9- Box Deadlifts(2-3" extra ROM) to 1rm

ME Bench Exercises

Week 1- Floor Press to 1rm
Week 2- Decline Press to 1rm
Week 3- 3 Board Press to 1rm
Week 4- Close Grip Bench to 1rm
Week 5- 2 board press to 1rm
Week 6- Incline Press to 1rm
Week 7- 1 board press to 1rm
Week 8- Close Grip Floor press to 1rm
Week 9- Close Grip Incline press to 1rm

DE Bench you do this too! FIRST: 9 sets of 3 with 3 different grips on the flat bench press with 40-55% of your max

DE Squat you do this too! FIRST: 8-10 sets of 2 on the parallel box squat with 40-60% of your max squat

[invast]

That looks like a very well planned out rountine. Good luck with it!

I love how it is almost always bodybuilder turned powerlifter and not the other way around :).

[RiNgMaSteR]

Originally posted by invast
That looks like a very well planned out rountine. Good luck with it!

I love how it is almost always bodybuilder turned powerlifter and not the other way around :).

That is pretty true.

[Fullback_45]

Same routine im doing and haveing great success with it. Goodluck!

[RiNgMaSteR]

Workout #1 ME Bench

Floor presses 135/5 185/2 225/1 225/1 275/1 295/0 couldnt get it

Close grip Bench press 135/10 225/5 245/2 225/4 real happy with these.

Military Presses 185/0 155/2 135/6 135/5 real weak on these today i dont know why.

Weighted dips with 45 pounds to many to count then 90 pounds 10 reps

COmments: Overall i thought it was an ok day. THe floor presses were different. I was real happy with my cg bench but dissapointed with miltary presses. BUt thats what i did today. Ill update again on wednesday.

[AJ010]

Awesome workout today bro. 275, thats a nice lift man. Good try on the militaries. Close grip is lookin beasty


Good luck on the routine!

[big_baller]

Yeah I find floor presses harder, but thats because I'm stronger off the chest and real weak in the tri's and I can get more momentum from normal bench.

Where's your sticking point?

[RiNgMaSteR]

I have a weak lockout. I was real surprised i could only get 275. Oh well though.

[RiNgMaSteR]

Nothing going on today. Cant wait to hit the gym tomorrow for ME squat day. Ill probally go later in the afternoon.

[Fullback_45]

Very nice workout bro. I'll agree and say that floors are alot harder, atleast they feel that way for me. On AIM you said your carb intake was extremely low so that always will affect you. KILL SOME ME SQUAT TOMARROW!

[RiNgMaSteR]

ME squat day Workout#2

Box squats to parallel 1 rep max 135/1 225/1 275/1 295/1 315/1 325/1 335/1 345/1 and finally 355 /1

could have done more but was scared of that much weight. I was shcoked i did this much but happy as hell.

Snatch did not really know how to do these right so i just did powercleans. 185 for 3 reps all 3 sets

Glute ham raises these were very very hard so i just did nagatives

Leg curls 120/8 140/8 180/8 120/8

Barbell rows 155/9 155/8 155/7 155/5

Weighted situps 45/8 bw/alot

I changed the workout a bit. Very, very happy with the box squats though.

[Fullback_45]

DUDE FKING NICE WORKOUT! DO NOT LIMIT YOURSELF THOUGH BRO! Next time fking load that **** up even more man, no limits on ME Day! STill.........damn nice!

[AJ010]

Originally posted by RiNgMaSteR
ME squat day Workout#2

Box squats to parallel 1 rep max 135/1 225/1 275/1 295/1 315/1 325/1 335/1 345/1 and finally 355 /1

could have done more but was scared of that much weight. I was shcoked i did this much but happy as hell.

Snatch did not really know how to do these right so i just did powercleans. 185 for 3 reps all 3 sets

Glute ham raises these were very very hard so i just did nagatives

Leg curls 120/8 140/8 180/8 120/8

Barbell rows 155/9 155/8 155/7 155/5

Weighted situps 45/8 bw/alot

I changed the workout a bit. Very, very happy with the box squats though.

WOW DUDE! IM FKIN IMPRESSED! Honestly, i didnt think you could squat that much. Wow dude, you totally proved me wrong. Awesome powercleans too! Thats some sick ****.


Overall that looked excellent bro! I bet you're gonna squat about 400 when you're done with this routine!

[invast]

Very nice box squats Ring, awesome workout.

[RiNgMaSteR]

Originally posted by Fullback_45
DUDE FKING NICE WORKOUT! DO NOT LIMIT YOURSELF THOUGH BRO! Next time fking load that **** up even more man, no limits on ME Day! STill.........damn nice!

Yeah, but man i was shocked. I wasnt even expecting to get 315 but the weight just kept going up. Thanks for the support though guys.

[AmateurWrestler]

crazy box squat bro!!

[lilwhite2007]

DE Bench Workout#3

Floor presses 9 sets of 3 diff grips with 50% of max 145/3 all 9 sets with 3 diff grips

CG rack lockouts 275/1 255/2 245/3 very dissapointed with these was expecting more.

Lying tricep extensions 90/8 100/4 80/7

Barbell curls 95/8 115/5 95/7 was very weak on these today ive curled 135 before

Comments: Pretty bummd about today. Felt i could and should have done alot more on everything. Grade is about a d+.


Ringmaster asked me to post this for him.

[RiNgMaSteR]

Cant wait to do DE squat on sunday. Im pissed about today.

[AJ010]

Dude, still a nice workout! Next time do regular bench! :)

Great numbers for a D+ workout

[Jon Elway]

Good job man, keep it up.

Your box squat is exceptional.

[invast]

Don't worry about it bro, just tear up some weight on Sunday.

[RiNgMaSteR]

Im so tired from work right now. My workout tomorrow is going to suffer cause im not going to have any energy. Gotta go to work at 4am tomorrow then hit the gym right when i get off so i can get done before it closes. Ill let you guys know how it goes.

[Fullback_45]

Goodluck bro, have a burger and freis right before you go seems how you work at McDonalds, that should give you a little bit of "go" for your workout.

[big_baller]

You got a big ass squat.

[RiNgMaSteR]

Ok guys these last 2 days ive been very very tired from lack of sleep and working early as hell. But i managed to drag my butt to the gym today for DE squat. So anyways here is what i did today AFTER MY 8 HOUR OPENING SHIFT.

DE Squat workout#4

Box squats to parallel with 50% of 1rm max which for me is 175 so i did 175/2 175/2 175/2 175/2 175/2 175/2 175/2 175/2

Then i did snatches instead of powercleans cause i skipped these last time and did powercleans last workout still trying to get the hang of these so my weight was very light started off with bar for a few sets then worked up to 65/3 95/1 95/1 very hard but nice exercise. Wish someone would teach me the right way.

Hyper extensions 3 sets of 10 with 45 pounds

Close grip rows 135/6 165/4 135/7

Weighted pullups very weak on these today i dont know why but i did 4 with 25 pounds attached then bw for 6 next 2 sets

Weighted sit ups bw/30 reps

Comments: Nothing special today, nothing to talk about really. Still getting the hang of this stuff. I know ill reach my 300 pound bench goal though.

[AJ010]

Awesome workout bro! Very nice! How'd speed feel on the boxes?

Remember, you can get away with higher percentages! So if 175 felt very very fast, you can always bump it up to 180 or 185 next workout and see how that feels, and go from there! Just a tip of advice :)

Overall looked great man! Nice snatches, you do a fill dip or you do power snatches?

[RiNgMaSteR]

Originally posted by UnlimitedSteel
Awesome workout bro! Very nice! How'd speed feel on the boxes?

Remember, you can get away with higher percentages! So if 175 felt very very fast, you can always bump it up to 180 or 185 next workout and see how that feels, and go from there! Just a tip of advice :)

Overall looked great man! Nice snatches, you do a fill dip or you do power snatches?

Went into a full squat.

[RiNgMaSteR]

ME bench workout#5 Start of week #2

DEcline presses to 1rm 135/5 185/3 225/1 275/1 295/1

CG bench 245/3 225/5 225/4

Military presses 155/4 135/10 135/6

Comments: NOthing to great today. I almost didnt evn lift today cause my triceps were very sore and i think it affected my lifts. BUt oh well, not a bad day regardless.

[AJ010]

Awesome decline dude!

Wow, you're already handling about 300! Just wait until maxout!

[big_baller]

Very nice lifting man.

I'd see a 300 bench in about a month from you..... maybe less

[invast]

Great workout bro! I wish my triceps were like that sore :)

[RiNgMaSteR]

Thanks for the replys guys. Everythings going ok so far.

[RiNgMaSteR]

ME Squat workout#6

Close stance good mornings to 3 rep max 135/5 185/2 225/3 was afraid to go any higher but could have went higher

Did powercleans instead of snatches cause i need someone to show me how to o snatches but i did 185 for 3 all 3 sets again

Barbell rows 175/6 155/7 155/5

Leg curls 140/8 140/8 140/8

Weighted situps 45/10 45/10 45/10

Comments: Nothing special, happy asbout the rows. Gotta start doing those snatches though.

[AJ010]

Wow nice workout dude! GMs and powercleans looked great! Bump up the weight on powercleans to 190 3x3 :)

[RiNgMaSteR]

Thanks dude. Yeah, im going to up the weight on cleans here soon. I felt weak today though and it was early in the morning so..

[Fullback_45]

Another great workout bro, keep it up!

[RiNgMaSteR]

Well not much going on today. Just plan on doing some sprints in the pool later this afternoon. Cant wait for DE bench tomorrow.

[invast]

Nice ME Squat day Ring, but never be afraid of the weight, if you think you could have/should have got more on squat then you should have done it.
Train smart.. but train intense.

[big_baller]

Thats some good snatching mate!

[RiNgMaSteR]

Sorry for not posting in awhile guys. I have had some personal things going on in my life that just caused me to stop lifting for awhile. But im back now and all good. Ill update what i have done. Monday i did a reg bbing workout and benched 225 for 11 reps which im very happy with. So due to the fact that i abrutly stopped steels program im going to restart it monday on week 2.

[RiNgMaSteR]

Today i did shoulders..

db presses 65/8 65/5 65/3 drop setted then 55/2
Military presses 115/10 easy reps for 3 sets

threw in some pullups too bw/8 bw/6

today was basically something to keep me active till monday when i start back on steels program.

[Fullback_45]

Great workout bro.

[AJ010]

Wow strong db presses man! Nice 225 reps too! Thats sick!


Keep up the good work!

Good luck on my routine(again) !

[big_baller]

**** 225 for 11 is awesome!

[RiNgMaSteR]

Thanks for the replys guys! Im excited as hell to get back on steel program. Ive already got great results, cant wait to see where im at in 8 or 9 weeks.

[Big n Swole]

Good work dude. Good luck with the new routine. Looks good.

[RiNgMaSteR]

Week #2 ME Bench

Awesome workout today!!!! I must say that steels program works.

Decline presses to 1rm 135/5 225/1 225/1 275/1 295/1 easy as hell 305/1 hell yeah baby 315/0

CG Bench 245/4 easy 255/2 225/5

Military presses still weak on these but i dont care 185/0 165/2 135/6

Weighted dips 90/10 90/6

Comments: Great workout, new prs on cg bench and declines. Im stronger than ever at the same damn bodyweight.

[AJ010]

NICE WORKOUT!! Damn dude, looking strong! Great declines!! Very strong!

CGs and militaries and dips all look good to me!! Keep it up dude! You'll be at 315 flat in no time!

[RiNgMaSteR]

Ill be timing myself in the 100m and 40 yard dash later this afternoon. Hoping for a 4.8 to5 sec 40 and a 12 to 13 sec 100m. I never do sprints or anything so if i hit those numbers with no training ill be very happy. Peace.

[britt72]

great job man, good workouts

[RiNgMaSteR]

Ill be doing ME squat today and some sprints. I wasnt able to do sprints yesterday cause i had to work doing landscaping all day.

[RiNgMaSteR]

Another pretty good workout today.

ME Squat Week #2

Close stance good mornings to 3rm 135/5 185/3 225/3 245/3 new pr

Practiced snatches but im still having a hard time with these.

Power cleans 185/3 195/2 PR im not very good at powercleans but im real happy with 195, 225 WILL BE MINE SOON.

Standing single leg curls 70/8 70/8 70/8 did negatives on glute/ham raises

Barbell rows 175/7 185/6 195/5 new prs on all 3 was competing with a friend and he kept wanting to go heavier.

Pullups 8, 6, 5 reps nothing special on these today

Weighted situps 45/10

Comments: I was pretty happy with today, new prs on almost everything. Yaaaaaaaaaaaaaay for me lol. Damn its good to have someone to compete with.

[RiNgMaSteR]

I might do DE bench tomorrow because i have to work on friday and dont want to lift after work. So i will let you all know what happens.

[big_baller]

Those rows are looking big man as well as those powercleans.

I still can't snatch, do you have anyone to teach you?

By the way its awesome having someone to compete with. I'm trying to compete with Fullback that is when he gets his act together and starts posting lol.

[RiNgMaSteR]

Originally posted by big_baller
Those rows are looking big man as well as those powercleans.

I still can't snatch, do you have anyone to teach you?

By the way its awesome having someone to compete with. I'm trying to compete with Fullback that is when he gets his act together and starts posting lol.

Thanks man. No, nobody at my gym knows anything about O-lifts so im screwed there. And i have my old friend lifting with me again whos pretty strong and we get pretty competitive. I love it.

[Woden]

Originally posted by RiNgMaSteR
Another pretty good workout today.

ME Squat Week #2

Close stance good mornings to 3rm 135/5 185/3 225/3 245/3 new pr

Practiced snatches but im still having a hard time with these.

Power cleans 185/3 195/2 PR im not very good at powercleans but im real happy with 195, 225 WILL BE MINE SOON.

Standing single leg curls 70/8 70/8 70/8 did negatives on glute/ham raises

Barbell rows 175/7 185/6 195/5 new prs on all 3 was competing with a friend and he kept wanting to go heavier.

Pullups 8, 6, 5 reps nothing special on these today

Weighted situps 45/10

Comments: I was pretty happy with today, new prs on almost everything. Yaaaaaaaaaaaaaay for me lol. Damn its good to have someone to compete with.

Great wokrout man. Powercleans and Rows looking strong.

[RiNgMaSteR]

Originally posted by Woden
Great wokrout man. Powercleans and Rows looking strong.

Thanks alot man!

[AJ010]

Very nice workout dude! I'm impressed with your powercleans and rows! You do weighted situps with plate behind head or on chest??

[RiNgMaSteR]

Thanks man! I do them with weight on chest.

[R3N3GAD3]

Nice lifts :cool:

[RiNgMaSteR]

Originally posted by R3N3GAD3
Nice lifts :cool:

Thanks alot man!

[RiNgMaSteR]

DE Bench Week#2

Flat bench presses 9 sets of 3 with 3 diff grips with 50% of 1rm
155/3 155/3 155/3 155/3 155/3 155/3 155/3 155/3 155/3

Cg Rack lockouts 225/3 275/3 295/3 295/3

Plate raises 45/8 45/8 45/8

Lying tricep extensions 100/7 100/5 100/4

Barbell curls 135/1 115/6 95/5

Comments: Decent day overall, i felt i was lacking in the rack lockouts but oh well. Barbell curls were real nice.

[RiNgMaSteR]

Sucks i have to wake up at 4 am and go to work then go to the gym after that. Kills my workouts, oh well though. Im probally going to start doing some GPP general pyshical preparedness, to get in shape on my off days.

[big_baller]

whats your lockout range man.....4 inches?

[Fullback_45]

Workouts are looking AWSOME bro. Solid numbers everwhere bro. Keep it up man things are looking great.

[RiNgMaSteR]

Originally posted by big_baller
whats your lockout range man.....4 inches?

I was going down almost 6 inches or so.

[RiNgMaSteR]

Originally posted by Fullback_45
Workouts are looking AWSOME bro. Solid numbers everwhere bro. Keep it up man things are looking great.

Thanks alot man!

[RiNgMaSteR]

Pretty good workout today

Week #2 DE squat

Box squats 8 to 10 sets with 50% of 1rm 175/2 175/2 175/2 175/2 175/2 175/2 175/2 175/2 175/2 175/2

Power cleans 205/1 hell yeah Huge PR 195/3 195/2 very happy with these

Hyper extensions 25/8 25/8 25/8

CG rows 175/7 175/5 155/8

Weighted chin ups 45/3 25/4 weak on these

Pullups bw/7

Weighted sit ups 45/8 45/8 45/8

Comments: Pretty good workout. Huge PR on cleans. Not bad at everything else either. B+ day overall.

SIDE NOTE: Training partner who weighs as much as me cleaned 225 today. Holy cow!!!!

[RiNgMaSteR]

Week#3 ME Bench

3 Board press to 1rm 135/5 225/1 225/1 275/1 295/1 305/1 315/1 hell yeah baby 325/0

CG bench 265/2 hell yeah 225/7 205/6 went lighter cause my wrists were hurting bad

Military presses 155/2 real weak on these today 135/5 bad day on these

Weighted dips 90/7 45/10

Comments: Low energy today, but still managed some nice weight on the first 2 exercises. Tris were burnt out by the time i got to militarys so i couldnt move any weight. Nice workout though!!

[RiNgMaSteR]

Tomorrow im going to start some GPP conditioning work. Ill be doing this..

http://www.t-nation.com/findArticle.do;jsessionid=9F7946D3EADC562F297DDA3B F036124B.ba13?article=04-009-training

[big_baller]

nice work outs man!

When was the last time you maxed and what did you get?

[RiNgMaSteR]

I havent maxed out in a very long time, so i have no clue what my maxes are. I would imagine that i can bench at least 300 now though. Thanks for the reply man!

[AJ010]

HUGE CLEANS DUDE!! NICE 3 BOARD TOO! I'm impressed, seriously. NICE JOB!!!

[BPP]

lookin strong bro! keep up the big workouts!

[RiNgMaSteR]

Week#3 ME Squat

Rack Pulls 2" below kness to 1rm i did about 3 below though cause i had to cause the power rack at my gym sucks. 135/5 225/1 315/1 365/1 405/1 425/1 445/1

could have done ALOT more if it wasnt for my grip

Power Cleans 185/3 205/0 wtf??? got 205 last week pissed about that

Lying leg curls 150/8 150/8 150/8

Barbell rows 185/6 175/6 165/6 weak on these today too

Pullups bw/7

Kneeling ab pulldowns with rope whole stack all 3 sets

Comments: Happy with the rack pulls but everything else sucked. I knew it was going to be a bad day as soon as i woke up this morning. I felt weak all day.

[RiNgMaSteR]

Doing GPP tomorrow. Ill update tomorrow how that goes.

[Fullback_45]

**** bro your streangth is on the fking rise! Impressive work here bro.

[big_baller]

You got bitten by the power clean bug too.

Its going around, its when your power clean wants to be a bitch lol.

Overall a good workout for a "feeling weak" day.

[RiNgMaSteR]

Originally posted by big_baller
You got bitten by the power clean bug too.

Its going around, its when your power clean wants to be a bitch lol.

Overall a good workout for a "feeling weak" day.

lol, man i got a bad case of it too. Pissed me off, cause i got it last week.

[big_baller]

Its all technique really, you screw up the form you screw up the lift.

How was your form on the day?

[RiNgMaSteR]

Originally posted by big_baller
Its all technique really, you screw up the form you screw up the lift.

How was your form on the day?

Well, ive never had the greatest form on powercleans. I dont get under the weight enough and try to just muscle it up so to speak so that probally is my problem.

[AJ010]

Good job on the rack pull!! Very nice!!


BTW, the rack pull wore you out, dont worry. My powerclean isnt always at best(infact ive never done above 185 :( )

[RiNgMaSteR]

DE Bench Week#3

Bench presses 9 sets of 3 with 3 diff grips with 50% of 1rm
155/3 155/3 155/3 155/3 155/3 155/3 155/3 155/3 155/3

CG Rack lockouts 225/3 225/3 275/3 315/3 365/3 365/3 365/3 Last time i did these all wrong and thats why my weight was so much lower.

Plate raises 45/8 45/8 45/8

Lying tricep extensions 90/8 90/8 90/8

Weighted chin ups 45/2 25/4

Barbell curls 95/7 95/4

Comments: Not a great or bad day but decent. Feeling pretty strong as of late. Cant wait to max out.

[Fullback_45]

nice work here bro. Goodjob on the lockouts aswell!

[RiNgMaSteR]

Originally posted by Fullback_45
nice work here bro. Goodjob on the lockouts aswell!

Thanks alot man!

[big_baller]

solid workout

[RiNgMaSteR]

Week#3 DE Squat

Speed Box squats 315/3 just wanted to do this today then 175/2 175/2 225/2 225/2 225/2 185/2 185/2 all except 315 nice and fast

Power cleans 205/0 AGAIN 185/3 185/3 185/3

Cg rows 135/10 175/7 155/8

Weighted pullups 45/2 25/4 bw/5

Hyper extensions w/25 pounds 25/8 25/8 25/8

Weighted situps 45/8 45/8 45/8

Comments: Did all this after no sleep then going to work at 5am till 1pm. So i was tired but still managed a good workout. Not a bad day all in al but im getting pissed about the power cleans. Im going to devote all next week to technique. I cant wait to max out on CG bench tomorrow. Peace.

[Fullback_45]

Great workout. Goodluck fking killing 275 cg!!!

[AJ010]

Nice box squats! Thats awesome, officially a 3 plate repper :)

Dont worry about the powerclean, i know how ya feel

[RiNgMaSteR]

Thanks alot guys!! Cant wait to do ME Bench tomorrow.

[RiNgMaSteR]

Week#4 ME Bench

Close Grip bench to 1rm 135/10 185/1 225/1 275/0 265/1 pissed about these i repped 265 last week.

Reverse grip Bench Dont know if i did these right felt weird i did them close grip with..135/10 185/10

Said screw those then did REG CG bench 225/5

DB presses 65/8 65/5

Didnt do anything after those

Comments: ****TY WORKOUT, worst ive had in awhile. Pissed about the cg bench and just overall a very bad workout. Im going to do this week over again. Grade=F-

[RiNgMaSteR]

Going to do some sprinting tuesday. Im pretty out of shape cardiovascular wise.

[britt72]

good luck

[big_baller]

F- ???????

But harsh, most people would kill for that close grip.

I've never tried a reverse grip bench..... whats it like?

[RiNgMaSteR]

Originally posted by big_baller
F- ???????

But harsh, most people would kill for that close grip.

I've never tried a reverse grip bench..... whats it like?

I repped that before. Cut workout short and it was a terrible day. Reverse grip felt like i was about to drop the weight on myself which is why i didnt do alot of weight.

Thanks for the replys though guys!

[RiNgMaSteR]

ME Squat week#4

Rock bottom Box squats to 1rm 135/6 225/1 275/1 315/1 easy then friends dared me to do 335 so i tryed it but couldnt get it. so 335/0

Hang cleans w/partial dip 175/3 185/3 175/3 not to hard could have went heavier but didnt feel like it

DB Rows 65/8 65/8 didnt like these to much just didnt feel right

BB rows 185/7 175/7 155/8

Lying leg curls 160/8 160/8 140/8

Weighted pullups 45/2 plus forced reps and negatives bw/7

Weighted situps 25/20 25/20

Comments: Im happy with today. 315 went up very easy on squats rock bottom baby. I think i had 325 in me but i didnt try it. Hang cleans were pretty good. Overall not a great day but not a bad day either. B+ workout.

[AJ010]

Wow dude, im impressed! Awesome squatting! VERY STRONG. The hang cleans looked great too!


KEEP UP THE GOOD WORK!

[britt72]

Great workout ringmaster, when do you max out?

[RiNgMaSteR]

Originally posted by britt72
Great workout ringmaster, when do you max out?

At the end of steels program. In another 5 weeks or so.

Goals

weigh around 180-185
Bench 315
Squat 350
Deadlift 450
Powerclean 225

[AJ010]

Originally posted by RiNgMaSteR
At the end of steels program. In another 5 weeks or so.

Goals

weigh around 180-185
Bench 315
Squat 350
Deadlift 450
Powerclean 225
You'll hit them

[RiNgMaSteR]

Originally posted by UnlimitedSteel
You'll hit them

Thanks alot man! I hope so!

[BPP]

Originally posted by RiNgMaSteR
At the end of steels program. In another 5 weeks or so.

Goals

weigh around 180-185
Bench 315
Squat 350
Deadlift 450
Powerclean 225

no no no

bench 325
squat 365
deadlift 455
powerclean 235


:cool:

[AJ010]

Originally posted by RiNgMaSteR
Thanks alot man! I hope so!

I'm more than confident you will. I'd say you'll hit what proppy said, or more!

[RiNgMaSteR]

Week#4 DE Bench

Bench presses 9 sets of 3 with 3 diff grips 40 to 50% of 1rm

155/3 155/3 155/3 155/3 155/3 155/3 155/3 155/3 155/3

CG Rack lockouts first with 4" ROM 405/3 405/3 405/3 then....
6-8" ROM with 335/3 315/3 315/3

Plate raises 45/8 45/8 45/8

Lying tricep extensions with olympic bar 135/3 115/6 115/4 very happy with these

Barbell curls 135/2 95/11

Comments: I did the wrong weeks exercises but still an awesome workout. HUGE NUMBERS on everything!!!!! Very happy!!

[AJ010]

Wow, f*cking sick! Seriously, nice job! Hows it feel to be moving 405 man?! Killer workout, keep it up!

[RiNgMaSteR]

Thanks alot man! Bar was bending up like an inch with 405, it was crazy!!

[RiNgMaSteR]

Awesome workout today!!!!!!

Week#4 DE Squat

Heavy box squats 315/6 315/5 did these just for the hell of it had a couple more reps in me but didnt feel like it

Speed Box squat 225/2 225/2 225/2 225/2 225/2 225/2 225/2 225/2 jumped off the box on alot of these, nice and fast, made thighs ache though.

Power Cleans 185/4 185/3 legs were very tired on these

High Rack Pulls with static holds 405/1 held for 10 seconds 405/1 again held for 10 seconds could have held longer but my skin was ripping of my hands

Speed Deadlifts 315/1 315/1 not fast enough then 225/1 225/1 225/1 225/1 225/1 225/1

Hyperextensions w/35 pounds 35/8 35/8 35/8

CG rows 185/6 165/8

Weighted pullups 45/3

Static holds w/115lbs dbs walked with them for about 15 seconds

Comments: Long but nice workout and very good considering i hardyl ate anything all day and just got off work. Everything felt good. Grade=B- B

[AJ010]

Wow! I'm impressed, seriously! The gains you're making are incredible! No joke! Keep up the great work dude, VERY STRONG!

[big_baller]

wow man you've stepped it up a notch aye?

I hope you get that 315 bench man, **** I'm gonna compare mysely to you too.

[Fullback_45]

That bench and dead are threatening me...........thats all im going to say about that lol! FKING HUGE GAINS!

[RiNgMaSteR]

Steel: thanks and good luck in football! I know you will do great!

Baller: Thanks alot man! 315 will be mine soon. you have more than that in you though. Will be interesting to see who hits their goals first.

Fullback: I can deadlift more than you actually lol. Good luck in football and thanks alot man!

[RiNgMaSteR]

Week#5 ME Bench

Fvking ****ty workout today, tris were sore as all hell and i couldnt put up ****..so here goes...very pissed and down about today.

2 Board press to 1rm 135/5 185/3 225/1 275/1 315/0 315/0 305/0 275/2 barely WTF????????????????????????????

CG bench 225/6 185/10

Db presses 70/6 55/6

1/4 dips 3 45's/1 gave up was pissed

Comments: As you can see.............VERY BAD DAY. I COULDNT MOVE ****.

[AJ010]

Its ok, at least you can push iron....my wrist wont let me do ****...nothing :(


Good try, its ok

[RiNgMaSteR]

Due to the fact that im very sore and think im overtrained. Im going to take the rest of this week off from lifting.

SIDE NOTE: Went to kickboxing with my friend today at this place where this guy he knows does it. I deadlifted 405 for 4 there easy just to show off, was capable of 2 or 3 more. Im going to time myself in 100m this week. Ill Start week 6 monday.

[Fullback_45]

Solid as workouts! HUGE DEADS!

[RiNgMaSteR]

Well guys, i wasnt going to lift for the rest of this week but due to the fact that i have alot of people who wanna lift with me i ended up lifting today so heres what i did.

ME Squat

220/9 220/9 220/9 220/9 had some trouble on the last 2 sets first 2 werent hard though considering my thighs and ass were already sore.

Wide stance good mornings to 1rm 135/3 185/3 225/3 didnt really try on these

Then my friend captain did rack pulls 3" below knees and he got 470 well that pissed me off so needless to say i tried it after all those sets of squats and well guess what.....I ****ING GOT IT BABY BARELY BUT I GOT IT. 470/1 hell yeah.

Power cleans 185/3 185/3 easy


Barbell rows was tired but still managed 185/7

Comments: I did deads tuesday 405 for 4 then rack pull 470 the day after and after squatting 220 for 9 for 4 sets. I know this all sounds unbelievable but its true. My strength is going through the roof and squats are becoming one of my best lifts. Im going to be pulling 500 very soon here off the floor on deads. I have like 4 people lifting with me now too. But wow does westside work. VERY HAPPY!!!!!

SIDE NOTE: There was almost a fight at my gym today. One of the biggest guys at my gym almsot beat the hell outta this kid. He pushed him into the door after they got into an argument over using something.

[AJ010]

DUDE NICE JOB!!!!!! ****NIG NICE!!! I'm half surprised, half not. I knew you were strong, but not that strong! GOOD JOB!!!!


KEEP IT UP!!

[RiNgMaSteR]

This will be my last workout of this week. Im overtrained big time so after today im going to take the rest of next week off. I might just do some rc work at the gym to help my bad shoulder bu thats it.

DE Bench

Speed Bench presses 9 sets of 3 with 3 diff grips 155/3 155/3 155/3 155/3 155/3 155/3 155/3 155/3 155/3

CG Rack lockouts with 8" ROM 315/3 315/3 315/3 these were VERY hard today

Barbell curls 135/1 didnt feel like it

Lying tricep extensions 135/2 just had no energy, like i said im overtrained 115/6

Then i did full a2g squats for the hell of it 235/7 235/7

Comments: Losing strength on my pressing exercises, my shoulder had been bothering me again. I feel overtrained so im taking all of next week off then i will decide what im going to do depending on how i feel. I start school on tuesday, kinda excited cause ive been so bored.

[Fullback_45]

GREAAT WORKOUTS!!! You are one strong mother****er.

[RiNgMaSteR]

Originally posted by Fullback_45
GREAAT WORKOUTS!!! You are one strong mother****er.

Thanks alot! Your pretty strong yourself!

[RiNgMaSteR]

Last workout for this week. I wont lift again till next monday. Im overtrained and need a break. This coming week all ill be doing is rotator cuff work to help this bad shoulder and timing my 100m hopefully. And with that heres what i did today for my last workout of this week.

RC Work external and internal rotations along with cuban rotations

A2G squats 250/5 250/6 250/5 miscounted on the second set did one extra

Speed Box squats 185/2 185/2 185/2 groin was bothering me so i stopped.

Form powercleans just focused on technique 135/?????????

Weighted pullups 25/5

Chin ups 25/3

bw pullups/4

Comments: Quick day to finish off the week. Now i get a week off. My body desperately needs a break. By the way, school starts for me on tuesday. Last year baby! Actually im not to excited to graduate.

[ravyn]

trust me, by the end of the year, you'll be anxious to graduate.

anyway, get some rest, and come back stronger next week.

[big_baller]

yeah a break is always good......I'm having one now, just make sure you keep your calories up there.

[RiNgMaSteR]

Getting ready for school at the moment. Yesterday afternoon i went to the gym with my friend to spot him and while i was there i did....some

RC work

Cuban rotations 2 sets of 15 reps w/45 bar

Weighted chin ups 45/5 25/6 bw/7 all pretty easy

Comments: My friend maxed out on CG bench and got 275.

[Fullback_45]

Good easy workout there. Your freinds prettys strong. He bout your size?

[AJ010]

Sorry about the shoulder/overtraining....feel better bro! Dont let me pass you! :)

Cmon bro, wrestling, football league, GET YOUR ASS TOGETHER AND GET IN THERE!

[RiNgMaSteR]

Originally posted by UnlimitedSteel
Sorry about the shoulder/overtraining....feel better bro! Dont let me pass you! :)

Cmon bro, wrestling, football league, GET YOUR ASS TOGETHER AND GET IN THERE!

You wont pass me. Just wait till monday man. All in due time. Lifting is all i got going for me and some huge numbers are going to go up this coming week.

[big_baller]

What do you mean lifting is all you got going for you?

[RiNgMaSteR]

Originally posted by big_baller
What do you mean lifting is all you got going for you?


I meant what i said, i dont have anything going for me except lifting. I messed up in school and have some other problems in my life right now. Im currently in my 5th year of high school, just lost my best friend to the navy, etc. Lifting is all that keeps me going, it keeps the fire burning so to speak.

[RiNgMaSteR]

Went to the gym to spot friend today, wasnt going to do anything but i wanted to do grip work. So anyways i ended up doing rack pulls with plates about 5-6" off ground

135/5 225/1 315/1 405/1 then guess what 495/1 baby barely cause of my grip but still not that hard.

Static holds with dbs 115/20 115/10 weak ass grip yet ive NEVER USED STRAPS WTF LOL.

Comments: Friend maxed out on squats today, he got 285 barely. Failed with 315 on // box squats, and hang cleaned 185/3 205/3 215/2 225/2 very strong on cleans.

[ravyn]

Originally posted by RiNgMaSteR
I meant what i said, i dont have anything going for me except lifting. I messed up in school and have some other problems in my life right now. Im currently in my 5th year of high school, just lost my best friend to the navy, etc. Lifting is all that keeps me going, it keeps the fire burning so to speak.

well, if it makes you feel any better, i just turned 29 and i'm in my 10th year as an undergraduate. assuming i don't get bored or pissed off, i might finally graduate in may.

[AJ010]

Dude, NICE ****ING JOB!!! You owned me horribly, good job!!

Mr. Captain has great potential to be an oly lifter btw!

[big_baller]

Originally posted by RiNgMaSteR
I meant what i said, i dont have anything going for me except lifting. I messed up in school and have some other problems in my life right now. Im currently in my 5th year of high school, just lost my best friend to the navy, etc. Lifting is all that keeps me going, it keeps the fire burning so to speak.

Ah thats cool, your strong man!

[RiNgMaSteR]

Pretty good workout today......

ME Bench

Incline press to 1rm 135/8 185/1 225/1 easy 245/1 hard 225/4 pretty easy

CG Bench 255/3 hard but very happy with this 225/5 205/ALOT

military presses (standing) for some reason these felt a ****load harder 135/1 very hard lol 115/ALOT WELL OVER 10

Comments: I lifted in my friends basement today cause the gym was closed due to labor day. Very happy with today considering i havent eaten **** all week and felt very weak. B- workout.

[AJ010]

Great workout!!

Thats a great incline, MUCH better than mine! CG press looked great too!

Haha, dude, standing military presses ARE harder! So dont worry, you still did good :)

[RiNgMaSteR]

Great workout!!

Thats a great incline, MUCH better than mine! CG press looked great too!

Haha, dude, standing military presses ARE harder! So dont worry, you still did good :)


Thanks alot man! Ive been starving all week, school and work dont allow me to eat very much, pisses me off. So im happy with today on that note.

[Fullback_45]

**** YEA BRO! Told you you would nail 225. 225 isnt **** on incilne, then you hit it for 4 after 245! Sweet ass **** here!

[RiNgMaSteR]

**** YEA BRO! Told you you would nail 225. 225 isnt **** on incilne, then you hit it for 4 after 245! Sweet ass **** here!


Thanks alot man!!!! I was very surprised i handled 245 considering last time i did inclines i struggled with 205 for 3.

[big_baller]

Why is your incline higher than mine!!!

I'm impressed with your numbers.

[RiNgMaSteR]

ME Squat

Deadlifts reg stance to 1rm 135/10 225/3 315/2 455/1 405/1 1/2 grip give out

Power cleans 135/5 205/1 damn near got 2 185/3

A2G squats 315/1 wanted to rep it but deads killed me 225/5 could have done waaaay more

// Box squats 315/1 225/10 easy

Static holds with 455/6 seconds 405/10 seconds

Pull ups bw/8

Leg curls 180/8 180/8

Comments: Not a bad day at all considering school is majorly ****ing up my eating i have hunger pains all day cause i cant eat at school. I lifted today instead of wednesday cause i just couldnt help it. Man, i have so much more in me on deads i just have a weak grip. On the way down with 455 i slammed it on the floor cause my grip gave out. Im progressing very nice on everything while maintaining my bodyweight. I weigh 180 at the moment. Im about to seriously pick up the intensity on everything. I Had a bad day at school today, i hate it. No friends, i feel like an ass sitting by myself. So i took out my frustrations on the weights. Hopefully by my birthday ill be benching 315, deadliftng???, and squatting 365. BTW my birthdays on October 3rd. Im turning 18. Peace guys.

[AJ010]

DUDE! **** YEAH!! DAMN MAN, NICE JOB!!!


I'm impressed! 455 deadlift kicks ass!

[Fullback_45]

FKING AWSOME JOB! You've come so far on this routine already. Its like gold. And you deg get out of it what you put in. Your doing great bro. Cant wait to see how things look at the end of this! CONGRADULATIONS BRO!!! SWEET PR!

[big_baller]

Whoa mate, very nice!

Your a friggin strong 17 year old.

[RiNgMaSteR]

Thanks alot guys!

[RiNgMaSteR]

DE Bench

Speed Bench 9 sets of 3 with 3 diff grips 155/3 155/3 155/3 155/3 155/3 155/3 155/3 155/3 155/3

Floor presses 135/10 225/4 275/1 295/1 1/2 had help with last rep 225/8 225/4

Rack lockouts with reg grip 315/3 315/3 315/3 all very hard

Lying tricep extensions 115/6 115/4 dissapointed with these today

Barbell curls 135/2 95/10

Comments: I trained this kid today, he wanted to lift with me so i had him do a bbing workout. I think he liked it. I was happy with my workout today wasnt the greatest but it was decent. A guy came up to me while i was doing lockouts and said i think theres still more room on the bar lol. Overall c+ workout.

[AJ010]

Absolutely amazing, your workout astonished me. It looks like how one of my workouts would have been, in my prime. Good job, im proud of ya

[Fullback_45]

Awsome workout bro. Your rolling through these workouts and everyone of them is solid as ****. GOod to see your makeing freinds and impressing the **** out of people!

[big_baller]

Decent workout mate, its good to see you hitting some weights in the lower rep range.

Your lockout range is 6 inches right? Thats some strong lockouts.

[RiNgMaSteR]

My lockout range is 6-8". Probably closer to 8. Thanks for the replys guys!!

[RiNgMaSteR]

Didnt do my normal workout today, school makes my legs feel small and weak cause of sitting all day so i just killed some squats

Full Squats 275/3 275/2 225/11 225/7 225/6 dissapointed wanted a few more with 275 225 felt pretty light though

Weighted pullups 45/4 45/2

Power cleans 135/5 felt like nothing 185/2 pretty easy even after all that squatting

Comments: I feel like ****, i dont have any friends any more and i feel weak lately too! Hopefully things will improve socially and physically.

[AJ010]

Now you know how i feel :(

It's ok dude, im feelin exactly like you about school and liftin etc etc


Just do what you;'ve been tellin me

[Fullback_45]

Great squatting bro! Hope things start to look up for you man.

[big_baller]

Didnt do my normal workout today, school makes my legs feel small and weak cause of sitting all day so i just killed some squats

Full Squats 275/3 275/2 225/11 225/7 225/6 dissapointed wanted a few more with 275 225 felt pretty light though

Weighted pullups 45/4 45/2

Power cleans 135/5 felt like nothing 185/2 pretty easy even after all that squatting

Comments: I feel like ****, i dont have any friends any more and i feel weak lately too! Hopefully things will improve socially and physically.


Good workout none the less man.

Make some gym friends.

[RiNgMaSteR]

Thanks alot guys!! Appreciate all the positive feedback!!

[RiNgMaSteR]

Sorry for not posting in awhile. I havent been able to get online because of my parents. I managed to do a little workout on tuesday though....

ME Squat

Full Squats 315/1 barey wtf?? 225/11 225/9 225/7 225/4 225/3 135/20

Rack pulls/w static holds 405 easy for 20 secs then 10 secs

REG deads 365 easy even afer squats for 5 365/5 again very happy with this i have a 495 dead just wait.

Comments: I could have pulled 405 off the floor for reps even after squats, fresh i bet i could get 6 or 7 reps with 405. Gotta get that squat up.

[big_baller]

Yeah your squat sucks! J/K

..........then again I can't talk hahhahahah.

Actually I'd kill for your full squat. Its good seeing you working on your grip and going heavy man.

[Fullback_45]

Your deadlift is just ****ing sick.

[AJ010]

Your deadlift is just ****ing sick.

Bump, your dead is so fkin sick!

[RiNgMaSteR]

Bump, your dead is so fkin sick!

Your not to bad yourself mr almost 3x bodyweight!!!!!

[RiNgMaSteR]

Yeah your squat sucks! J/K

..........then again I can't talk hahhahahah.

Actually I'd kill for your full squat. Its good seeing you working on your grip and going heavy man.


My squat should be waaay higher than what it is!! Im working on it though!

[RiNgMaSteR]

Last workout for this week. This weeks schedule got all ****ed up when my frined stopped lifting i just lost all my motivation to hit the gym. Ill be picking it up BIG TIME starting monday though cause captain will be back even if hes still sick im going to drag his ass to the gym. School sucks ass, i still have no frineds but **** it, im one of the strongest dudes there!

Todays gay workout

Bench presses 135/10 225/1 275/2 225/9 MY SHOULDERS ARE DEFINITELY MY WEAK POINT!!!!!!!!

Incline presses 225/1

Military presses (standing) 155/0 told ya 135/5 plus 3 push presses IM GOING TO START BOMBING MY SHOULDERS THIER ALL THATS HOLDING ME BACK ON THE BENCH!!!!!!!!

Comments: Schools terrible, still sit by myself at lunch and dont talk to anyone. Heres what i have planned this week starting monday

Monday: ME Bench

2 Board and maybe 3 board
CG Incline presses
Military presses/push presses
Dips

Wednesday: ME Squat

Deadlifts to 1rm
Full Squats
Box Squats
Rack pulls/w static holds
Power cleans
Bent over rows

Friday: DE Bench

Speed bench 9 sets of 3 with 3 diff grips
Floor presses
Lying tricep extensions
Plate raises
Barbell curls
Pullups

Sunday: DE Squat

Speed Box Squat 9 sets of 2 reps
Power cleans
CG rows
Pullups
Weighted situps

Hows that look to you guys? I wanna hit my shoulders so any advice is welcome. I plan on attemting 495 on deads btw!

[AJ010]

Monday: ME Bench

2 Board and maybe 3 board
CG Incline presses
Top Half Military Press(seated for sure...from top of head to lockout)
Dips

Wednesday: ME Squat

Deadlifts to 1rm
Glute/Ham Raises 3x8 (have captain hold your ankles down)
Rack pulls/w static holds
Bent over rows
Weighted situps 3x6

Friday: DE Bench

Speed bench 9 sets of 3 with 3 diff grips
Floor Press/CG Lockout
Bottom Half Military presses(from chest to top of head) 3-4x5
Plate Raises
Barbell Curls

Sunday: DE Squat

Speed Box Squat 10 sets of 2 reps (vary percentage from 50% to 65%)
Power cleans 6x2
Weighted Pullups
Pulldown abs



Sorry to hear about the problems :( Just talk to people bro! Its easy! Anyways, on to your workout

Was 275x2 to failure? Was it a PR? That would explain why it only let you get 225x9, which might i say is great! Ok dude, explain this one. I do a hard as hell full squat with 315, then i MISS it on a ~14" box!(HUGE DIFF IN DEPTH) explain that!! Its ok man, its alrught

About your plan, im just gonna edit it in the quote...so check what im quoting. What do you think about that? Anything else you want to tell me that my influence my decision on what you should do?

Good luck to 495! So close dude!

[big_baller]

275 for 2 is nice man!

Just a couple of things that I've noticed about you.

How come so many reps with 225? With this westside routine make sure that you don't hold back and go nice and heavy. I liked the fact that you went for 275 for 2, but I'm not sure why you'd go back to 225.

For the record, I've never benched 225 for more than 11, and my max is 310. You just have to hit the higher numbers more often to train your cns. Don't become a "reps" man make sure you hit those lower rep range so that your body becomes used to the heavier weights. If you don't have a spotter....ask one, then after your done make small chit chat about both your lifting experiences, then there's a friend.

Onto your shoulders, make sure that you cain your traps too. I've only just started to realise how much of a massive part they play. They pretty much stabilise the shoulders too, so that there isn't any imbalances going on in your upper body.

Good luck with everything man, and stay in there. Your strong as hell, what kind of people don't want to be friends with a strong dude???

[RiNgMaSteR]

Sorry to hear about the problems :( Just talk to people bro! Its easy! Anyways, on to your workout

Was 275x2 to failure? Was it a PR? That would explain why it only let you get 225x9, which might i say is great! Ok dude, explain this one. I do a hard as hell full squat with 315, then i MISS it on a ~14" box!(HUGE DIFF IN DEPTH) explain that!! Its ok man, its alrught

About your plan, im just gonna edit it in the quote...so check what im quoting. What do you think about that? Anything else you want to tell me that my influence my decision on what you should do?

Good luck to 495! So close dude!

Yeah, i had a spotter and it was to failure. If it wasnt for my shoulders 275 would be going up for waaaaaay more. First 2 reps were nothing but then the 3rd one wouldnt budge. I dunno what happened with your box squat man lol thats messed up. Thanks for the help with my plan for this week. Peace!!

[RiNgMaSteR]

275 for 2 is nice man!

Just a couple of things that I've noticed about you.

How come so many reps with 225? With this westside routine make sure that you don't hold back and go nice and heavy. I liked the fact that you went for 275 for 2, but I'm not sure why you'd go back to 225.

For the record, I've never benched 225 for more than 11, and my max is 310. You just have to hit the higher numbers more often to train your cns. Don't become a "reps" man make sure you hit those lower rep range so that your body becomes used to the heavier weights. If you don't have a spotter....ask one, then after your done make small chit chat about both your lifting experiences, then there's a friend.

Onto your shoulders, make sure that you cain your traps too. I've only just started to realise how much of a massive part they play. They pretty much stabilise the shoulders too, so that there isn't any imbalances going on in your upper body.

Good luck with everything man, and stay in there. Your strong as hell, what kind of people don't want to be friends with a strong dude???

Im kinda obsessed with the 225 rep test, i just do it for the hell of it. I normally do go really heavy. I know what your saying though. My traps are huge though man, i really dont think their a weak point. Reason i dont have friends in school is cause im a 5th year senior and all the people i used to talk to are gone. Now theres a bunch of ******* kids in my school. I DO have friends and people i hang out with outside of school.

[big_baller]

ooooooohhhhhhhh ok. Yeah i thought it was weird how you said you had no friends.........I was thinking WTF. Screw it man, just get your grades eat a **** load at lunch, and you won't even care if you don't talk to anyone or not.

Talk to the whole roast chicken, he doesn't judge you lol

[Fullback_45]

Congrats on the double bro. Looking forward to wendsay's 1 rep max deadlift. YOUR GOING TO FK THAAT **** UP!!!!!!!!!!!!!!!!!!!

[RiNgMaSteR]

Congrats on the double bro. Looking forward to wendsay's 1 rep max deadlift. YOUR GOING TO FK THAAT **** UP!!!!!!!!!!!!!!!!!!!


Thanks man!! But im not happy with 275 for 2 at all, i was expecting 3 AT LEAST!! Im going to give that 495 dead my best shot this coming week! Thanks for your support man! Keep kicking ass in football!!!!

[AJ Roberts]

Keep working hard and you'll smoke those lifts in no time!

[BPP]

**** 495, go 500!!!

[RiNgMaSteR]

Thanks alot guys!!!!!

Went to the gym today for a quick workout. Ill resume reg hard training again on monday when i REALLY PLAN ON PICKING UP THE INTENSITY!!!!. Today was just a wuick easy workout to keep me satisfied till monday.

Chinups 45/6 45/4 25/6 bw/8

Barbell curls 115/3 95/6 95/4 bis were done after chins.

Comments: Easy day!!!

[big_baller]

hey ring, do you want to join in on fullback's and I's rep test with 90 pound dumbells flat?

we're all hovering around the 300 mark, and I want to see who does the most with the 90's.

Fullback says he can probably get 10. I dunno what i'd get. You in?

[RiNgMaSteR]

hey ring, do you want to join in on fullback's and I's rep test with 90 pound dumbells flat?

we're all hovering around the 300 mark, and I want to see who does the most with the 90's.

Fullback says he can probably get 10. I dunno what i'd get. You in?


Sure man! When do you guys plan on trying it? Like what day?? BTW im going to win lol j/k!

[ravyn]

i think you guys will probably get more than 10 reps with the 90s - you've all broken the 300lb barrier - i'm still hanging out around 290, and 10 reps with the 90s isn't too hard for me (given no shoulder pain). i'd guess you'd all be around 12-15 reps.

[big_baller]

yeah I got 14.......my muscular endurance is ****, it feels light but after the 10th rep, it hits you hard lol.

Go on Ring, get 15!

No set day, just when you feel like it. No paused reps, just rep the **** out of it.

[ravyn]

hm, now i'm going to have to get in on this, just as something to do. i should be able to bench again next weekend, so we'll see... 15 would be nice but i don't expect to break 12.

[Fullback_45]

Fk.............I think ill do it tomarrow! Great job Baller, gl Ring and fk yea go for it ravyn!

[RiNgMaSteR]

I guess ill give it a shot today! We shall see!!

[big_baller]

awesome I want to see what you do!

[RiNgMaSteR]

Sorry for not posting guys. I lifted monday and had a ****ty workout!

ME Squat

Reg Deads 135/5 225/5 315/2 heavy wtf?? 405/1 Real heavy?? Didnt even attempt 495 like i had planned.

// Box Squats 315/4 315/3

Full Squats 225/10

Comments: ****ty dissapointing day, lower back needs a break!

[AJ Roberts]

Sometimes light weights seem heavy to me also, it is usually because i am not sleeping/eating right. Maybe that could be the reason? Im sure next week you'll blast that weight up though!!

[RiNgMaSteR]

Thanks for the reply AJ! My lower back and lower body as a wehole is overtrained i think.

Todays last workout of the week. I need a break.

CG Incline 225/1 very happy with this 185/5 175/6
Flat bb bench 225/6 even after inclines
Weighted dips with 45/20 plus easy ass reps

Comments: Thats it for me, i dont know whats going on. My pressing is going okay but my dead and squat are getting harder and harder. Last week i pulled 405 and 365 easy as **** after a ton of squatting and this week 315 felt heavy as all hell like it was my max. So im going to take some time off and re evaluate things a bit.

BTW i did the 90lbs rep test on monday that baller challenged me to and i only got 6. I never use dbs so im not used to em. Plus i did deads and squats right before. Oh well.

[big_baller]

mate 6 aint bad for not being use to using them.

You've got me beat on that close grip incline anyways. And the 1 rep heavy stuff is a billion times better than lots of reps.

[RiNgMaSteR]

mate 6 aint bad for not being use to using them.

You've got me beat on that close grip incline anyways. And the 1 rep heavy stuff is a billion times better than lots of reps.

Thanks man! What is your best incline reg or close grip??

[big_baller]

Best regular gripped incline was 230 about 2-3 months ago.

Couldn't see myself doing that closed gripped, but i'll have a chance in the summer when i do that program you did.

[RiNgMaSteR]

Best regular gripped incline was 230 about 2-3 months ago.

Couldn't see myself doing that closed gripped, but i'll have a chance in the summer when i do that program you did.

Ah okay. Def do that program dude! It works!

I wont be lifting again till monday. My workouts keep getting ****ed up. My friends girlfriend just had her babygirl so hes been busy and i cant lift by myself. I have school and work and other people bothering me. I promise you all though that next week i will be all business in the gym. No more half ass messed up workouts like ive been doing the past 2 weeks. Im going to kill some weights come monday. I might do a few easy workouts in between there cause im a gym rat but thats it. So peace guys!!

[RiNgMaSteR]

Ok i lied, ignore that last post. Captain dragged me to the gym so i did de bench.

DE Bench

Speed Bench 9 sets of 3 with 3 diff grips 155 all 9 sets

CG Rack lockouts with 4" ROM 415/3 415/3 415/3 pretty easy
Reg Grip Rack lockouts w/8-10" ROM 315/3 315/3 then captain challenged me and wanted to see who could get more 315/7 he only got 4 lol

Then i asked captain to try the 90lbs rep contest with dbs on flat bench, he got 8 reps. I did it and got

90/4 then dropped the right hand db on my stomach lol lost control of it

Lying tricep extensions 135/2 95/alot easy

Barbell curls 135/2 115/6

Pullups bw/7 plus lots of froced reps and negatives then bw/4 same thing

Comments: I was planning on taking the week off but captain mademe lift today so i did. It was a pretty good day considering im overtrained but damn everything felt light.

[big_baller]

Awesome workout man.

I'll be challenging you on those 4 inch rom close grip lockouts today.

[AJ010]

GREAT ****IN JOB!! GREAT LOCKOUTS!! GREAT CURLS!! GREAT SPEED BENCH!! GREAT EXTENSIONS!! GREAT EVERYTHING!! GREAT ****ING WORK!! KEEP UP THE GREAT EFFORT!

:cool:

[Fullback_45]

Great job bro. Training is kicking some serious ass. Pretty descent weight to use while keeping it easy!

[RiNgMaSteR]

GREAT ****IN JOB!! GREAT LOCKOUTS!! GREAT CURLS!! GREAT SPEED BENCH!! GREAT EXTENSIONS!! GREAT EVERYTHING!! GREAT ****ING WORK!! KEEP UP THE GREAT EFFORT!

:cool:

DAMN, talk about Enthusiasm!!! lol.

Thanks alot for the support guys!!! I almost beat one of my managers asses at work today. There was some **** that happened awhile back and he keeps talking **** and today he smacked me so i grabbed him and threw him into a counter. Then another manager got between us, but they like me alot there and i didnt get fired. So bad day overall!

[RiNgMaSteR]

Ok, i have some things i need to address regarding my training. As most of you know i started westside because unlimitedsteel convinced me to and got me using a program he designed and used himself and had great results with. I knew nothing and still have a great deal to learn about pling. I was doing exactly what steel had laid out in his program. But i felt like i wasnt doing enough work. So i started to modify his workouts doing my own version with more volume. As a result these last few weeks i find myself pretty overtrained. Well, i just did some reading on westside and realized westside is designed to work without doing much while targeting weak points, and that you can become overtrained fast if you dont train right. So heres what i have planned this week, i know this post is long but bear with me.............

ME Squat

Below Parallel Box Squats to 1rm and 3rm
Power snatches or Power Cleans 3x3
glute/Ham/Raises 3x8
Barbell Rows 3x8
Pulldown Abs 3x8

ME Bench

1 Board Press to 1rm and 3rm
Incline CG Bench 3x8
Standing Military press 3x8
Weighted Dips 3x8

DE Squat

Speed Low Box Squats 10 sets of 2 with 50% of 1rm
Power Cleans 3x3
Hyper Extensions 3x8
CG Rows 3x8
Weighted sit-ups

DE Bench

Speed Bench 9 sets of 3 with 3 different grips with 55% of 1rm
CG Rack Lockouts 3x3
Lying Tricep extensions 4x8
Plate raises 3x8
Barbell curls

Might throw in thick bar static holds on me squat along with some pullups here and there. The trainings going to improve starting monday.

[big_baller]

Yeah because of the constant maxing, your assistant exercises shouldn't have as much volume.

That program looks really good, I like the way how you focused alot on shoulder work on ME bench, as you said is was a weak point. But maybe you should swap it on the DE day so your fresher to hit them after speed sets. I know the assistant exercises shouldn't be in a low rep range, but i've found that 6 reps not to failure seems to work better for me. But 8 might work better for you.

Of course you don't have to consider these ideas, but I'm just throwing in my 2 cents.

[RiNgMaSteR]

Yeah because of the constant maxing, your assistant exercises shouldn't have as much volume.

That program looks really good, I like the way how you focused alot on shoulder work on ME bench, as you said is was a weak point. But maybe you should swap it on the DE day so your fresher to hit them after speed sets. I know the assistant exercises shouldn't be in a low rep range, but i've found that 6 reps not to failure seems to work better for me. But 8 might work better for you.

Of course you don't have to consider these ideas, but I'm just throwing in my 2 cents.

Well, im still learning and experimenting. My main focus is def on my shoulders which are severely lacking in strength, i might try doing them on DE day, i dunno yet though! My lower back has taken a beating these last few weeks and needs a break. Thats probably why 405 felt like a ton.

[AJ010]

Looks like a great set up there. Remember, for your cleans/snatches...try doin like 5x2 with 80% or so...and progress every week by either adding pounds(increase percent) or increasing TOTAL reps with the same weight.

Good luck!!

[Fullback_45]

Id throw in 1 rm's this week and 3 the other week insteado f hitting them both on the same day. If you hit a 3 rep max before your single max, its going to be lower then if you just hit singles, if you hit a single and then do 3 rep axes its going to be lower then it would of if you just hit tripples and then some max tripples. Just my thaughts.

[RiNgMaSteR]

Id throw in 1 rm's this week and 3 the other week instead of hitting them both on the same day. If you hit a 3 rep max before your single max, its going to be lower then if you just hit singles, if you hit a single and then do 3 rep maxes its going to be lower then it would of if you just hit tripples and then some max tripples. Just my thoughts.

Good idea man! I think ill do what you said!


Thanks for the advice guys i really appreciate it!!

[RiNgMaSteR]

ME Bench

1 Board press to 1rm 135/10 185/2 225/1 275/1 felt heavy 300/1 hell yeah huge PR 305/0 failed around 2/3 board range

Incline CG Bench 135/8 225/1 185/5 165/9 155/8

Standing Military presses 135/4 115/3 lol wtf

Weighted Dips 90/5 45/alot

Comments: Pretty good day today, 275 felt very heavt but i still got 300 without to much trouble. Failed with 305 got it just past 2 board range. My friend captain got 300 on the 1 board too and he failed with 315. He CG inclined 225 for 2. Decent workout!!!

[big_baller]

Nice ****ing workout mate!

300 is yours!

[RiNgMaSteR]

Nice ****ing workout mate!

300 is yours!


Thanks man! Honestly im not real happy with it though! I feel like i should be doing more. I gotta get back on track.

[Fullback_45]

When your fkign around with a 1 board, its pretty much your max. Congrats on hitting 300 bench bro, when you make it official i see you hitting 315 or so.

[RiNgMaSteR]

When your fkign around with a 1 board, its pretty much your max. Congrats on hitting 300 bench bro, when you make it official i see you hitting 315 or so.

Thanks alot man! 315 is my goal within the next 2 months since i dont think im going to wrestle. I would race you to it, but your already there!

[RiNgMaSteR]

Went to wrestling practice at another school today before i lifted but i still had a decent workout....

ME Squat

// Box Squats to 1rm 135/6 185/2 225/2 275/1 315/1 335/1 355/1 365/1 10lbs PR

Power Cleans 205/0 185/5 185/3

Bent Over rows 185/8 185/6 165/10

Weighted Chin ups 45/6 bw/10

Pull down abs whole stack for 10

Comments:OMG today was a crazy day!!!! First i went to wrestling right after school then to the gym right after wrestling. I wrestled wth another schools coach, drilling takedowns and a little live wrestling. Man im so outta shape! After that i called captain and met him up at the gym. And today everybody was talking to me and asking me ****. Me and captain were doing squats i went over looking for the pad and this big blad dude whos one of the strongest in the gym says what are you guys? Little girls! What do you need the pad for? I had a girlfrined who could squat 315 without the pad. I was like okay **** it i wont use it then. After that this other dude walks up and starts asking me questions anout what im doing like whats that you guys are doing? Damn thats alot of weight! Then the dumb ****ers like let me try it. At this point we had 345 on the bar i think and well he tried it and it basically crushed this dumbass lol!!!!! He just fell forward with it and the pins caught it!
After that big dude walks up again and asks me who taught me how to squat i said i dunno myself and he was like oh cause alot of football coahes have thier guys squat onto stuff like that i said im doing box squats to parallel to my max and he was like ohh okay! Then after that some other dude came up and starting asking me questions and asking for advice! Needless to say everybody was all over me today at the gym!!!

[AJ010]

WOW, NICE ****ING JOB ON THE SQUAT!! AND AFTER PRACTICE!! I'm impressed dude, my routine is working WAY too well for you!! Haha, its like you're on steroids :D


Sounds like you had a busy day too, keep up the EXCELLENT work!

[Fullback_45]

Hell yea bro, edgeing closer and closer to 405. That sounds like one annoying ass black man today. Lol about the guy who tried to take 345 for a ride for the first time.

[big_baller]

****ing awesome box squating.

Its funny because when i had my squat day people kept talking to my workout mates and myself, obviously not about the weight on the bar, but why we had a box there and why we squat so low.

What is it, "international talk to people who squat week"?

[RiNgMaSteR]

Thanks alot guys!

[RiNgMaSteR]

DE Bench

Speed bench presses 155 for 9 sets with 3 diff grips all pretty fast

CG Rack Lockouts 8" ROM 315/3 315/3 315/3

Lying Tricep extensions 135/4 115/6 95/9

Plate Raises 45/8 45/8 45/8

Barbell Curls 135/1 barely 115/4 wtf 95/7 very weak on curls today

Comments: Not a bad day, i was joking around with captain most of the time. Felt very strong today, 315 went up easy as hell on the lockouts. 135 for 4 on the extensions is a huge pr for me as well.

[AJ010]

Pretty ****in good! Lookin strong esp on extensions!

[RiNgMaSteR]

Thanks alot steel! You got me on curls now i think! Your starting to gain on me again, damn you lol!

[Fullback_45]

Good workout today. Nice and light. Curls are like that bro, 135 is such a pain in the ass to curl anyways. Good weight on the tri ext's aswell.

[RiNgMaSteR]

Good workout today. Nice and light. Curls are like that bro, 135 is such a pain in the ass to curl anyways. Good weight on the tri ext's aswell.


Thanks alot man! Hope football works out well for you!!

[big_baller]

nice solid workout there.

[RiNgMaSteR]

nice solid workout there.

Thanks alot man!

[RiNgMaSteR]

Nice workout today!

DE Squat

12" Speed Box Squats 225/2 225/2 225/2 225/2 225/2 225/2 225/2 225/2

Power Cleans 205/2 Hell yeah Huge PR 205/0 wrist didnt curl under bar 205/2 easy again 185/3 easy

GHRS I cant do these for **** so i did some negatives

Leg curls 200/6 180/8

CG Rows 185/8 185/4 165/8

Weighted situps 90/5 45/10

Comments: Great workout today, even with no sleep and after work. 225 on the low box felt light as hell and power cleans were very easy. Busted through 205 finally!!!! Im very happy with today!!!!

[AJ010]

Nice workout today!

DE Squat

12" Speed Box Squats 225/2 225/2 225/2 225/2 225/2 225/2 225/2 225/2

Power Cleans 205/2 Hell yeah Huge PR 205/0 wrist didnt curl under bar 205/2 easy again 185/3 easy

GHRS I cant do these for **** so i did some negatives

Leg curls 200/6 180/8

CG Rows 185/8 185/4 165/8

Weighted situps 90/5 45/10

Comments: Great workout today, even with no sleep and after work. 225 on the low box felt light as hell and power cleans were very easy. Busted through 205 finally!!!! Im very happy with today!!!!

Nice as hell job today dude!!! How was the speed on the box squats? 225 is great! Heh, you like copying my height for all the stuff i do :D Below parallel for the speed box squats right?

Sick powercleans, 2x205x2 is GREAT!

I have a suggestion for your ab work however, do a minimum of 3 sets, and go HEAVY. :)

[RiNgMaSteR]

Nice as hell job today dude!!! How was the speed on the box squats? 225 is great! Heh, you like copying my height for all the stuff i do :D Below parallel for the speed box squats right?

Sick powercleans, 2x205x2 is GREAT!

I have a suggestion for your ab work however, do a minimum of 3 sets, and go HEAVY. :)

Thanks alot man!! 225 felt pretty light today, 12" for me is about 2 below parallel. Power cleans i changed my grip, before i had my grip to wide now i have my pinky like .5 from the smooth part. 205 was easy, 225 will be mine! I got lazy on abs today like i always do!

[big_baller]

haha I get lazy on abs too!

Awesome job mate. Gotta love it when you can step it up a notch.

[RiNgMaSteR]

haha I get lazy on abs too!

Awesome job mate. Gotta love it when you can step it up a notch.

Thanks alot man!

[RiNgMaSteR]

ME Bench

Triceps were very, very sore today but i lifted anyways.

Cg Floor Press to 1rm 135/8 225/1 245/1 265/1 275/1 280/0

CG Incline presses 225/1 185/7 185/7

Military Presses 135/5 135/6 135/6

Comments: Not a bad day considering my tris were VERY sore already. Im pretty happy with my cg floor press considering that used to be my max on reg grip floor press. Inclines were a struggle as usual today. Militarys seemed to get easier as the sets went on.

SIDE NOTE: Captain got 225 for 3 on inclines and got 275 on cg floor press like me.

[AJ Roberts]

Way to work through the pain!

[RiNgMaSteR]

Way to work through the pain!


Yeah, i guess. I still put up some good numbers with my tris sore so im happy! Thanks for the reply man!

[Fullback_45]

Great workout bro. Everything is looking awsome! Congrats on the cleans to, now try 2 wheels!

[big_baller]

Why were your tri's sore? Didn't you have a DE squat workout before?

looks like those militaires are coming up, are they seated?

Overall a good solid workout for sure.

[RiNgMaSteR]

Great workout bro. Everything is looking awsome! Congrats on the cleans to, now try 2 wheels!

Thanks alot man! Hope you nail 315 on the bench man! I know you have it in you!

[RiNgMaSteR]

Why were your tri's sore? Didn't you have a DE squat workout before?

looks like those militaires are coming up, are they seated?

Overall a good solid workout for sure.


They were and are still sore from my last DE Bench workout. Lying tricep extensions and lockouts did them in. The militaries are standing, im a little stronger seated. Thanks for the reply man!

[RiNgMaSteR]

Lifted today at a different gym....

ME Squat

10" Box squat thats 4" Below parallel for me 135/5 185/2 225/1 275/1 hard lol 315/1 easy as hell 335/1 hard bu not that hard

Static Holds 455/8 secs 405/10 secs 405/8 secs

Bent over rows 185/8 185/6 185/4

Pullups bw/8 not to failure

Db Farmers walk w/110's

Comments: I had to lift today, i just had a major craving. I went to a different gym just to see what its like. They have a better Power Rack but thats about it. It was weird on squats today 275 felt harder then even 335. I was scared after that but then 315 went up easy as hell. Maybe i wasnt warmed up enough. Decent day though, im starting to love squats.

[big_baller]

Awesome work mate, those squat numbers are going to fly up!

[AJ010]

Great squats! Damn, you're gonna surpass me any day now :p

[RiNgMaSteR]

Thanks alot guys!!

[AJ010]

Thanks alot guys!!

No problem my good man :cool:

[Fullback_45]

Great job with 335.

[AJ Roberts]

Good job on the 335 im sure we will see some huge gains over the next few months!

[RiNgMaSteR]

Thanks a bunch guys! I plan on attemting a 315 bench here in the next couple weeks. Im also starting to love squats, thier becoming my favorite thing to do!

[big_baller]

Oh you bastard, if you get 315 then you'll have a bigger bench than my best! LOL

Tear it up mate!

[AmateurWrestler]

Kickass squat bro. Don't bench 3 plates yet, give my weak ass some time to catch up first. :) Lookin strong.

[Fullback_45]

Goodluck with the attempt on 315, looking forward to it!

[RiNgMaSteR]

ME Squat

13.5" Box Squats to 1rm 135/10 182/2 225/3 275/1 315/1 w/pause a guy whos very strong at my gym got me to sit on the box and pause which makes it wayyy harder, i used to just touch and go so 365/0 stalled slightly above parallel.

Power Cleans 185/3 185/3 185/3 185/3 185/3

Standing Single Leg Curls 80/8 80/8 80/8

Bent Over Rows 205/4 Bad form 185/7

Comments: Wow, the pause on the squats make all the difference. I need to start practicing that. Nothing special last night though. I have no training partner now cause captain pulled something in his arm and isnt lifting. I wont be posting all that often anymore because i cant get on a comp. Peace.

[BPP]

solid workout bro`!!

[Fullback_45]

Great workout. Awsome cleans to bro.

[big_baller]

Good workout mate.

[RiNgMaSteR]

I guess it was good if you guys say so. Ive gotten 365 pretty easy after wrestling practice before but that was without the pause. So i was somewhat dissapointed.

[RiNgMaSteR]

Alright guys, heres the plan. Wrestling season is coming up here in a week. Conditioning starts November 1st. Im still undecided as to whether or not im going to wrestle. It comes down to this, if i get my **** together academically this week and make myself eligible then i will most likely wrestle cause its my last year and i feel i have a shot at doing pretty damn good once i get back in shape and get my technique back. If my grades are not up to par though then i will not wrestle and just keep lifting doing part of steels program and the Ed coan/phillipi deadlift routine. I dont want steel to pass me on deads so thats the plan.

For this week im going to lift doing week 1 of that program though even though i probably shouldnt...so here it is......

Monday: ME bench
Tuesday: off
Wednesday: Light DE Squat
Thursday: off
Friday: DE bench
Saturday: off
Sunday: Coan/Phillipi Deadlift Routine

Monday: ME bench

Floor Press to 1rm
CG bench 4x6
Standing Military Presses 4x8
Weighted Dips 3x8

Wednesday: Light DE Squat

Speed Box Squats with pauses 10 sets of 2 with 40 to 55% of 1rm
Chin ups 3x6
Weighted Sit ups 3x10

Friday: DE bench

Speed bench Presses 9 sets of 3 with 3 different grips
CG Rack Lockouts 3x3
Lying Triceps extensions 3x8
Plate raises 3x8
Barbell Curls 3x6

Sunday: Coan/Phillipi Deadlift Routine

Deadlifts 75%x2 reps/60% 8x3
Circuit:
Stiff Leg Deadlifts 3x8
Bent Over rows 3x8
Chin ups 3x8
Arched Back Good Mornings 3x8

Thats it. Last week i was bbing trying to clear my head. I was frustrated with my progress in the gym lately. But im back now. Peace guys!!!!!!

[AJ010]

Whatever happens, I wish the best of luck to you! If you wrestle, you;ll do great. If you lift instead, you'll do great!

Best of luck!!

[RiNgMaSteR]

Whatever happens, I wish the best of luck to you! If you wrestle, you;ll do great. If you lift instead, you'll do great!

Best of luck!!

Thanks alot man! Always so positive!

[Fullback_45]

This last week going into it looks great. Hope you can get yourself eligable bro. Give it your absolute all this week since it possibley maybe your last week that your able to do something like this until the season is over.

[RiNgMaSteR]

This last week going into it looks great. Hope you can get yourself eligable bro. Give it your absolute all this week since it possibley maybe your last week that your able to do something like this until the season is over.


Thanks man! Im going to stay after school everyday this week catching up.

[big_baller]

good luck with everything mate.

[AmateurWrestler]

Good luck bro, I say go for it, I know what it's like to miss the last opportunity at it.

[RiNgMaSteR]

Thanks alot guys!