The CandyAss Classic II, My New Training Journal

[PainThriller]

Monday, August 30 RAW Bench Workout


Bench Press: 140 X 12, 190 X 5, 230 X 6, 280 X 3, 300 X 3, 315 X 3, 325 X 2 (this pisses me off, this felt heavy as ****), 330 X 2 (same ****ing story), 345 X 1 (bull****, took me 15 seconds to get up, spazzed out and called it)


Decline Bench: 280 X 3, 290 X 3, 310 X 3, 320 X 3, 330 X 2 (missed 3rd, ****ing cooked)


Paused Flat DB Press: 85 Lb Db's 4 X 5, 85's X 10


Flat DB Flys: 35's 2 X 15, 1 X 30


Tricep Pushdowns: 150 X 5, 160 X 5, 170 X 5, 190 X 5, 200 X 5, 230 X 5, 250 (whole stack) X 4


DB Shoulder Press: 60's 3 X 5, 75's X 5, 80's X 5, 90's X 5


Seated Row/Lat Pulldown Superset: 200 4 X 10 Reps/115 X 4 X 10 Reps


Barbell Shrugs: 140 X 100, 230 X 30, 320 X 20




Notes: Either im severly overtrained RAW or my RAW strength just isn't as conditioned as it used to be. I mean im somewhat happy, well not realy cause im still hitting ok numbers RAW wise, but i was able to do this **** like it was nothing before and now im suffering. Either way im still doing over 3 plates for reps, on an ok day im sure i can still do 365/375 or so. Still pissed off though. Right hand was swollen up like i was stung by a wasp because i nailed some ****ing smart ass in the face last night while he was in his car because he almost hit me and my dad when we were pulling in the driveway of my house, could barely grip the bar with my right hand. Good news is i knocked that mother****er out with 1 shot and i didn't even hit him in the temple. This dude was the biggest bitch in the world for his size, as soon as he came to he basicaly started crying and sped off when i told him to pull over to the side of the road to finish what i started. Good venting for what happened to me at Ozzfest. And to top it all off, i ****ing strained a muscle in my upperback, so i was in total agony the rest of the workout. Gonna rub some icy hot on it later and rest up. This workout wasn't bad, but it wasn't what i hoped either. Nothing i can do about it though, just gotta take each workout with stride and go with what i get. Gonna take a shirted max Friday, i expect alot, 450 damn it.

[britt72]

Nice wokouts, funny story. What routine are you doing now? Im doing Kyles russian bench routine, i know you used it so how affective do you think it will be for me, i started football so im trying to maintain or even gain.

Btw did you take a break for awhile or somthing?, You havent been comming here much lately but i hope this journal grows so we see a lot of progress for the 500 at the Classic.

Good luck man.

[PainThriller]

Originally posted by britt72
Nice wokouts, funny story. What routine are you doing now? Im doing Kyles russian bench routine, i know you used it so how affective do you think it will be for me, i started football so im trying to maintain or even gain.

Btw did you take a break for awhile or somthing?, You havent been comming here much lately but i hope this journal grows so we see a lot of progress for the 500 at the Classic.

Good luck man.

Thanks dude, eh the workout was alright. Wasn't nearly what i expected for sure, i dont know what the **** is going on with my raw strength at the moment. 325 and 330 should have been an easy or somewhat decent 3, both were ****ing 2's, even weighing 191 i think that ****ing sucks. I know for a fact on a good dar 375-380 raw will go, im so close to 4 plates without the shirt i can taste it. After this meet if im not at 4 plates raw, which im sure ill be at, im gonna take some extra time and build up more raw base. Anyway enough venting. Right now im on a Metal Militia type routine, 1 heavy raw day and 1 heavy shirted day is the way im training right now, noticing good results so far. Im just starting to incorporate declines like they do in my workouts, seeing as how im an arched bencher i see the benefits. I havn't been here mainly cause i've been busy, and also cause this site doesn't do much for me anymore honestly, but i figure why not just start a new journal. Ill keep updating it, hopefully this strain in my back will clear up so i can perform in top shape friday.

[big_baller]

**** you go through some **** man........****ing wasps, and fights and **** all the time.

I talked to Jeremy a little while back and he said that he'd need to train raw for ages to get his numbers back, from training with a shirt for a while.

I mean having that support there, then taking it away would **** with your mind, wouldn't it?

Are you going to do your shirt max at the gym, or at your place?

[RiNgMaSteR]

Nice to see you back here man!

[twista]

good to see the new journal. good luck on firday.

[PainThriller]

Originally posted by big_baller
**** you go through some **** man........****ing wasps, and fights and **** all the time.

I talked to Jeremy a little while back and he said that he'd need to train raw for ages to get his numbers back, from training with a shirt for a while.

I mean having that support there, then taking it away would **** with your mind, wouldn't it?

Are you going to do your shirt max at the gym, or at your place?


Hahahaha yeah. Yeah i have talked to Jeremy about the same thing to, he said the exact same thing. The thing with me is i know for a fact that my raw strength is atleast the same as it was, atleast. I just gotta focus on it more, but doing shirted now thats impossible. Im sure on a good day though i can hit an awesome raw max well rested and ****. The thing could be that im overtrained raw. Im doing my shirted max in my home.

[PainThriller]

Originally posted by RiNgMaSteR
Nice to see you back here man!


Thank you RiNgMaSteR.

[PainThriller]

Originally posted by twista
good to see the new journal. good luck on firday.


Thanks bro.

[Smasher]

Painthriller,

When you went for your raw max, maybe you did too many warmup sets. That used to kill me when maxing. you could cut out 2 or 3 of the warmup sets.
For example, when I was benching round 405 raw; I would do do 135 like 10 times, then 225 x 3, 315 x1 , and then 365 x1. THis saved me alot of energy, yet I was warmed up good enough to handle 405.

If your handling around 450 shirted, you definetly can smash through 380 at least.

[AJ010]

No offense or anything, and i dont want to start **** with you now, but im going to tell you what i think about you beating that guy up......WORTHLESS!


Anthony, you CANT go beating up all these people! That guy that almost hit you didnt deserve to get knocked out! You should have got his liscense plate number and reported it! You WILL get locked up in jail one day, for assault, i guarantee it. You've posted/told over 10 different assaults you've committed.

This is for your own good, i just want you to know that. One day, you WILL fight someone you just cant take, or you'll mess with the wrong person, someone who will get a bunch of buddies on you or just report your assault to the cops, and you'll be in deep ****.

Just hear me out, STOP DOING THIS ****. IT DOESNT MAKE YOU LOOK TOUGH AT ALL.

If you have problems with people, report it to the police. Remember this one piece of valuable information. If you can get out of a situation without you hitting the dude, and you do choose to hit the guy, you're charged JUST AS MUCH.

Have a good day, and please, for your own good, stop trying to kick the **** out of people.


-Steel

EDIT- to be even more helpful to you, im gonna just say somethin else. Your raw strength is dropping because you are focusing so much more on your shirted bench and lockout! If you trained 1-2 boards and did more lower end work, your raw bench would be going up. You probably still press 365 raw, or a little less honestly. Just dont want you to get pissed if you try 380 and miss! But take that for what its worth, there is a chance you're pressing 380, but i think its slim

Oh BTW, how about posting in other people's journals who support you here? I remember a long time ago when me and many others kept posting in your journal and you only posted in your own. So how about changing that. :) :)

[PainThriller]

Originally posted by UnlimitedSteel
No offense or anything, and i dont want to start **** with you now, but im going to tell you what i think about you beating that guy up......WORTHLESS!


Anthony, you CANT go beating up all these people! That guy that almost hit you didnt deserve to get knocked out! You should have got his liscense plate number and reported it! You WILL get locked up in jail one day, for assault, i guarantee it. You've posted/told over 10 different assaults you've committed.

This is for your own good, i just want you to know that. One day, you WILL fight someone you just cant take, or you'll mess with the wrong person, someone who will get a bunch of buddies on you or just report your assault to the cops, and you'll be in deep ****.

Just hear me out, STOP DOING THIS ****. IT DOESNT MAKE YOU LOOK TOUGH AT ALL.

If you have problems with people, report it to the police. Remember this one piece of valuable information. If you can get out of a situation without you hitting the dude, and you do choose to hit the guy, you're charged JUST AS MUCH.

Have a good day, and please, for your own good, stop trying to kick the **** out of people.


-Steel

EDIT- to be even more helpful to you, im gonna just say somethin else. Your raw strength is dropping because you are focusing so much more on your shirted bench and lockout! If you trained 1-2 boards and did more lower end work, your raw bench would be going up. You probably still press 365 raw, or a little less honestly. Just dont want you to get pissed if you try 380 and miss! But take that for what its worth, there is a chance you're pressing 380, but i think its slim

Oh BTW, how about posting in other people's journals who support you here? I remember a long time ago when me and many others kept posting in your journal and you only posted in your own. So how about changing that. :) :)


Are you trying to piss me off? I think so, why else would u post in my threads when i specificaly told you not to anymore? Remember that little "prank" you and fullback 45 pulled on me when u threatened my mother and my family? SexyAzzGirl, Fruitsucker411 which was online again the other day BTW.

Im sure u do, you had alot of fun didn't you ya little fruitloop? Posing as a chic on the net for a month almost, threatening me and my family, yeah your advice means a whole hell of alot there chief. Please, you didn't type that to look out for me. I might be a little crazy but im not stupid, you typed that little paragraph just so you could poke at me somemore, not to "look out" for my well being as you so simply put it.

And oh, i thought u said u and i were done talking, guess not. Your a ****ing hypocrite, not surprised at all. See the fact of the matter is your a little bitch on the boards, and probably in real life to, and you got off on ****ing with me with your sick little antics over AIM and now ur coming back for more in a new journal that i made, only your trying to cover up what your doing by showing that your trying to care. Nice try, but im not buying it.

Making me look tough? I simply told a friggen story on what happened the night before the workout, my hand was killing me. Might aswell give the details on why my hand was hurting me, than leave it out. Hey atleast i hurt my hand doing something manly rather than tripping and falling on it :rolleyes:. Im sure u know what im referring to there buddy.

Also, if ur so sure about me, how i am in real life and that im not tough or whatever, why dont u bring ur big mouth to the CandyAss Classic in Tribes Hill, NY on Febuary 19th and see me there? I mean since your the voice of reason and ur so sure about me, u might aswell bring ur mealy mouth to the classic and shut me up now shouldn't you? Hey maybe you could give me a little speech on criminal acts and such like those D.A.R.E drug awareness people that used to give us speeches in school assemblies. Ever since you and fullback admitted to what u did, i never needed your support because kids like you are ****ing scum, and i dont need your advice.

Reply in other peoples journals? You mean in yours, nah thats alright ill spare the hypocrisy and leave that to you. I also have a job, probly gonna have two soon. I dont have time to dick around all the time and reply in other peoples journals like i would like to. Maybe you should get a job or two and stop jerking off by ****ing with people all day and night over the internet. If you had a job and more of a life maybe, you probably wouldn't be posing as a chic and whacking it on AIM so much. Now refrain from replying in my journal.

[PainThriller]

Originally posted by Smasher
Painthriller,

When you went for your raw max, maybe you did too many warmup sets. That used to kill me when maxing. you could cut out 2 or 3 of the warmup sets.
For example, when I was benching round 405 raw; I would do do 135 like 10 times, then 225 x 3, 315 x1 , and then 365 x1. THis saved me alot of energy, yet I was warmed up good enough to handle 405.

If your handling around 450 shirted, you definetly can smash through 380 at least.


Welll Smasher in that workout i wasn't maxing raw, i just did a heavy raw workout. I would never do sets like that if i was maxing believe me. The way u typed out a warm up is def the way i would warm up. I never try and waste strength on prior sets. Thanks for the reply man, on a good day i know i can handle that, i just need to train for it a bit more.

[AJ010]

Originally posted by PainThriller
Are you trying to piss me off? I think so, why else would u post in my threads when i specificaly told you not to anymore? Remember that little "prank" you and fullback 45 pulled on me when u threatened my mother and my family? SexyAzzGirl, Fruitsucker411 which was online again the other day BTW.

Im sure u do, you had alot of fun didn't you ya little fruitloop? Posing as a chic on the net for a month almost, threatening me and my family, yeah your advice means a whole hell of alot there chief. Please, you didn't type that to look out for me. I might be a little crazy but im not stupid, you typed that little paragraph just so you could poke at me somemore, not to "look out" for my well being as you so simply put it.

And oh, i thought u said u and i were done talking, guess not. Your a ****ing hypocrite, not surprised at all. See the fact of the matter is your a little bitch on the boards, and probably in real life to, and you got off on ****ing with me with your sick little antics over AIM and now ur coming back for more in a new journal that i made, only your trying to cover up what your doing by showing that your trying to care. Nice try, but im not buying it.

Making me look tough? I simply told a friggen story on what happened the night before the workout, my hand was killing me. Might aswell give the details on why my hand was hurting me, than leave it out. Hey atleast i hurt my hand doing something manly rather than tripping and falling on it :rolleyes:. Im sure u know what im referring to there buddy.

Also, if ur so sure about me, how i am in real life and that im not tough or whatever, why dont u bring ur big mouth to the CandyAss Classic in Tribes Hill, NY on Febuary 19th and see me there? I mean since your the voice of reason and ur so sure about me, u might aswell bring ur mealy mouth to the classic and shut me up now shouldn't you? Hey maybe you could give me a little speech on criminal acts and such like those D.A.R.E drug awareness people that used to give us speeches in school assemblies. Ever since you and fullback admitted to what u did, i never needed your support because kids like you are ****ing scum, and i dont need your advice.

Reply in other peoples journals? You mean in yours, nah thats alright ill spare the hypocrisy and leave that to you. I also have a job, probly gonna have two soon. I dont have time to dick around all the time and reply in other peoples journals like i would like to. Maybe you should get a job or two and stop jerking off by ****ing with people all day and night over the internet. If you had a job and more of a life maybe, you probably wouldn't be posing as a chic and whacking it on AIM so much. Now refrain from replying in my journal.

I have over 10 different assaults/threats recorded from you....

How about you stop acting like such a tough guy and STOP FIGHTING PEOPLE. It's not "manly" at all, its just retarded and pointless. I'm sure if i posted a poll, the majority would agree with that. Go to the police, you tough guy. Much smarter idea buddy. Dont like what i say? Fine! I WAS trying to help you out.

And it wasnt just mine and fullbacks journals you ignored, it was EVERYONES! Yet you were so concieted that you only replied to your own journal! Dont believe me? Search your own posts in the powerlifting workouts section! I GUARANTEE 95% of your posts will be in YOUR journal! Now check everyone elses....i guarantee they spend more posts overall in other journals.

I'm a bitch on the boards? I actually give people advice and compliments in most of my posts, rather than always talking about myself!


But whatever, come here sexy! ;)


-Steely

[PainThriller]

Originally posted by UnlimitedSteel
I have over 10 different assaults/threats recorded from you....

How about you stop acting like such a tough guy and STOP FIGHTING PEOPLE. It's not "manly" at all, its just retarded and pointless. I'm sure if i posted a poll, the majority would agree with that. Go to the police, you tough guy. Much smarter idea buddy. Dont like what i say? Fine! I WAS trying to help you out.

And it wasnt just mine and fullbacks journals you ignored, it was EVERYONES! Yet you were so concieted that you only replied to your own journal! Dont believe me? Search your own posts in the powerlifting workouts section! I GUARANTEE 95% of your posts will be in YOUR journal! Now check everyone elses....i guarantee they spend more posts overall in other journals.

I'm a bitch on the boards? I actually give people advice and compliments in most of my posts, rather than always talking about myself!


But whatever, come here sexy! ;)


-Steely

How about u worry about ur life and ill worry about mine ok, douce bag. I dont care what u have on me, i have a police report on you and ur little death threats over the net there pal, i can take that any way i want to take it, its still on record to be pursued if i want it to be but i have done nothing yet, you should be happy. Talk about myself? Its my journal, im allowed to talk about myself in MY journal dumbass, just like you talk about yourself in YOUR journal. Thats why i called it MY TRAINING JOURNAL, grasp the concept? I dont reply in others peoples journals cause i dont have the time, and im not gonna do it cause u brought it to my attention. Sorry i cant sit on my ass all day and surf the boards like you probably do cup cake. Its the internet, im not disrespecting people directly by not replying to theirs. I post my **** and leave cause thats what i do. If people dont wanna reply in mine, then so be it. I do this to track MY progress, sorry if im not as worried about other peoples progress of whom of which i dont even know as much as i care about mine, im sure some others feel the same exact way. I help people who want my help and i help where im applied. I reply in other peoples journals, on FI. Now do urself and me a favor, stop replying here.

[PainThriller]

BTW, bodyweight is 191. Probably gonna wind up being 220 or so by meet time.

[AJ010]

Originally posted by PainThriller
How about u worry about ur life and ill worry about mine ok, douce bag. I dont care what u have on me, i have a police report on you and ur little death threats over the net there pal, i can take that any way i want to take it, its still on record to be pursued if i want it to be but i have done nothing yet, you should be happy. Talk about myself? Its my journal, im allowed to talk about myself in MY journal dumbass, just like you talk about yourself in YOUR journal. Thats why i called it MY TRAINING JOURNAL, grasp the concept? I dont reply in others peoples journals cause i dont have the time, and im not gonna do it cause u brought it to my attention. Its the internet, im not disrespecting people directly by not replying to theirs. I post my **** and leave cause thats what i do. If people dont wanna reply in mine, then so be it. I do this to track MY progress, sorry if im not as worried about other peoples progress of whom of which i dont even know as much as i care about mine, im sure some others feel the same exact way. I help people who want my help and i help where im applied. I reply in other peoples journals, on FI. Now do urself and me a favor, stop replying here.

No, i meant talk about yourself in others peoples threads, which ive seen often.

Alright alright, ill leave you alone now. Take this how you want, but im just letting you know dude, fighting wont get you anywhere! Havent you figured that out, after alll these fights you've been in?! Look man, just try to answer without disrespect or anger, i want to know the honest truth. Why do you keep fighting people? Cant you just report them to the police(the driver that almost hit you, for example), instead of beating their asses?

Just answer that please.

-Steel

[PainThriller]

Originally posted by UnlimitedSteel
No, i meant talk about yourself in others peoples threads, which ive seen often.

Alright alright, ill leave you alone now. Take this how you want, but im just letting you know dude, fighting wont get you anywhere! Havent you figured that out, after alll these fights you've been in?! Look man, just try to answer without disrespect or anger, i want to know the honest truth. Why do you keep fighting people? Cant you just report them to the police(the driver that almost hit you, for example), instead of beating their asses?

Just answer that please. :cool:

-Steel


Maybe people ask me questions in other peoples threads? Or maybe those threads are "how much you bench threads" or "can you do this" kind of threads? You know they just could be :rolleyes:. You know i could probably be giving people pointers and **** by telling them something i would do, telling them how i eat, how i train, sleep and what not. Hell i could just be helping people out by telling them my mistakes and how not to make them, and overall how i do things. Seriously, if u wanna take this further, ****ing pm me.


What are you my friggen counselor now? Are you gay for me or something? You seem to be realy obsessed. Like you give a **** right? From what i have learned in life, people who think they can walk all over u think u wont do **** to them, and i find that putting them in their place sometimes works, if u realy "care" to know ahaha. Which honestly is what i think u need if u havn't had it done to u already. I think you need it so badly its insane. Mainly because your a dispectful little prick, you broke my trust and you threatened my family whether it was indirect or not. Like i said, if u wanna see me for who i am in person, bring yourself to the classic, and bring your little pal Fullback to. Hell i invite anyone to come and meet me at the classic for who i am if they think im trying to be something im not or just trying to act out or what the hell ever. Im easy to find, you already know what i look like and im obviously a loud, intense person. Ill stand out very well, then you can come and shake my hand then try and threaten me and my family to my face. They will be there to, maybe you can say that **** to them while your at it. Come to the classic, im sure ull have nothing better to do. You can try and talk your trash, see some good powerlifting and get put in the hospital connected to breathing machines on top of it. Now please, stop replying, quit being a ****ing little hypocrite. Also, pm me like i mentioned above if you want to take this any further. Stop cluttering up my ****ing journal please. For the first and last time i will ask you nicely, please stop replying.

[big_baller]

Hey pain, have you done Kyle's russian bench program or any other russian bench programs?

What kind of gains do you get from it, if you did?

I'm doing kyle's now and expecting 20 pounds....... reasonable?

I figured i might as well ask you questions here, seeing as though your back at bb.com

By the way, I doubt you'd start fights, just sometimes you need to stand up for yourself, I know I do at times.

But I've had my fair share of being jumped too and getting whooped.....but we don't posts these do we? lol

[big_baller]

Hey pain, have you done Kyle's russian bench program or any other russian bench programs?

What kind of gains do you get from it, if you did?

I'm doing kyle's now and expecting 20 pounds....... reasonable?

I figured i might as well ask you questions here, seeing as though your back at bb.com

By the way, I doubt you'd start fights, just sometimes you need to stand up for yourself, I know I do at times.

But I've had my fair share of being jumped too and getting whooped.....but we don't posts these do we? lol

[PainThriller]

Originally posted by big_baller
Hey pain, have you done Kyle's russian bench program or any other russian bench programs?

What kind of gains do you get from it, if you did?

I'm doing kyle's now and expecting 20 pounds....... reasonable?

I figured i might as well ask you questions here, seeing as though your back at bb.com

By the way, I doubt you'd start fights, just sometimes you need to stand up for yourself, I know I do at times.

But I've had my fair share of being jumped too and getting whooped.....but we don't posts these do we? lol


Hey man i realise you asked this before, sorry i didn't address it earlier. Yes, i have done Kyles Russian routine before, it is by far one of the greatest bench routines i have ever done. That ****er packed 20 lbs on my bench in 4 weeks, sending me from 330-350. What you expect is definitly reasonable.

I highly suggest that you keep a high carb diet while on that program, your going to need it. Lots of protein aswell, your going to expierence alot of fatigure over the next 4 weeks. Its a bitch but youll get through it believe me. Also, there is no need for assistance on this program, just letting you know.

I have evaluated it over and over again, assistance isn't realy needed, atleast for the triceps anyway. Your triceps will be so blasted by the second workout. If your going to do any assistance at all, do it on Fridays only, and work the lats, traps and shoulders but keep the volume very low and dont try and go realy heavy. Just work with medium to moderate weights and just try and strenghten those muscle groups and get them tighter.

Trust me bro im not one to start fights, i finish what other people start usually or my temper gets the best of me when i feel people are trying to walk all over me. We all lose our fair share in fighting, you gotta lose some to win some, pick up your jaw, wipe your nose and continue on with life. Thats just how it is dude. Sometimes your just dealt a ****ty hand, just gotta role with the punches literally lol.

[big_baller]

yeah i wasn't planning on any assistance stuff. I'm going to need to crank the carbs then.........I was trying to cut down a little too, to lose a little fat........ah well.

what kind of carbs do you eat?

Also, yeah you miss a few of my questions sometimes.......I don't take it to heart, we're all busy.

[PainThriller]

Originally posted by big_baller
yeah i wasn't planning on any assistance stuff. I'm going to need to crank the carbs then.........I was trying to cut down a little too, to lose a little fat........ah well.

what kind of carbs do you eat?

Also, yeah you miss a few of my questions sometimes.......I don't take it to heart, we're all busy.

When i was on that program i ate anything, ALOT OF PASTA!!! I seriously mean alot to, rice, spaghetti, raviolis, lazangna, anything. Thankfully i come from a deep dego family so getting access to that was easy. I also ate alot of natural carbs like fruit, i also ate them for the antioxidents. Trust me with that program, with all that volume you will gain some mass bro. I know i did, just worry about upping the bench while ur on it. You have plenty of time to lose weight, just get that bench up.

[big_baller]

Thanks man your alot of help.

I'm Australian so pasta isn't around all that often, but i'll find it.

Sorry if I'm cluttering up your journal....would you prefer pm's?

Or would you rather let everyone else see the answers?

[PainThriller]

Originally posted by big_baller
Thanks man your alot of help.

I'm Australian so pasta isn't around all that often, but i'll find it.

Sorry if I'm cluttering up your journal....would you prefer pm's?

Or would you rather let everyone else see the answers?

No problem dude glad im of help man. Your not cluttering up anything, ur just asking questions its all good dude. Im sure there are some italian restaurents out in Aus dude, theres gotta be. That or you could just make some brown rice, noodles and stuff at home. Carbo Force drinks are great aswell, look them up to.

[AMG]

Originally posted by PainThriller
BTW, bodyweight is 191. Probably gonna wind up being 220 or so by meet time.


Now that's what I'm talking about!

Nice training Anthony.

[PainThriller]

Friday, September 3 Shirted Max Day


RAW Warm Up: 140 X 10, 230 X 5, 280 X 3, 320 X 4


Shirted Bench: 370 X 1 (nice smooth warm up), 430 X 1 (wow, this was a bitch, fell out of my groove), 440 X 1 (flew off the chest, was a realy struggle to lock out)


RAW Repping: 280 X 11




Notes: Well, i didn't get 450, but i got 440. There was no way 450 was going, and youll see in the videos. I realy need to work my lockout, that is where i struggle, and i have to attack that weak point plain and simple. Gotta hit up the lockouts, boards and chains and bands more often.

[PainThriller]

Here are videos today from my shirted bench max out


430 X 1 (http://www.tcpowerlifting.com/Vids/PainThriller/Shirted%20Bench%20Max%20Out%20430%20X%201.avi)


440 X 1 (http://www.tcpowerlifting.com/Vids/PainThriller/Shirted%20Bench%20Max%20Out%20440%20X%201.avi)



Now as you can see, my left arm completly locked out on the 440 while my right arm took a bit longer to lock out. I was still able to keep good form, ass on the bench aswell eventhough i was driving with my legs alot. I have to work my lockouts more, there is no way around it, it has to be done, primarily with board presses for 4 boards up to 6. The whole aspect of the lockout needs to be worked. It was a gym lift, and i got it up, and thats all that matters at this time though. I still have plenty of time to work things out.

[PainThriller]

Saturday, September 4 Workout


Rack Lockouts Comp Grip: 230 X 5, 320 X 3, 370 X 3, 410 X 3, 460 X 1, 505 X 1, 575 X 1


Then did alot of curls cause i havn't done them in a while.




Notes: Just felt like working my lockout, gonna re max next Friday, and im gonna go for 450.

[twista]

good workout, pain. if you hit the grove right on your shirt 450 should be no problem.

[PainThriller]

good workout, pain. if you hit the grove right on your shirt 450 should be no problem.

Thanks Twista, i figure that to and i also have to be well rested. Hopefully it will go smoothly, i know ill get it no doubt now, 460 is the question. BTW i know it was you Steel who gave me the "FAT ***" reputation of this thread, its blantantly obvious you little dirt mirsch. Dont reply though, i dont need your explanation.

[big_baller]

Insane lifting mate.

Are you going to get a new titan before the meet? With all these poundages your titan must be feeling it.

You know these pro-hormone stacks shouldn't be giving you these results........What are you a freak or something? hahahah

[PainThriller]

Insane lifting mate.

Are you going to get a new titan before the meet? With all these poundages your titan must be feeling it.

You know these pro-hormone stacks shouldn't be giving you these results........What are you a freak or something? hahahah

Thank you very much baller, greatly appreciated. I dont know, this one is holding up pretty good, if anything happens to it yeah. Its NXG meterial though, its guarenteed to last. Ha i dont know i could be a freak, i doubt it though being as how i should be at 500 or so already.

[big_baller]

Dare i say it, if the 230 for 20 rep training wasn't there you would be at 500.

[PainThriller]

Dare i say it, if the 230 for 20 rep training wasn't there you would be at 500.

I cant argue with that dude, you couldn't be more right. I can probably do 25 with that **** now anyway, who cares though.

[PainThriller]

Wednesday, September 8th Recovery Workout


Flat Chest Flys: 25 lb db's X 50

DB Shoulder Press: 25's X 50

Alternating DB Curl: 25's X 50

DB Shrugs: 45's X 100

Back Squats: 150 X 50




Notes: This was just a recovery workout for the upperbody, just to get some blood flowing into my pecs to losen them up. Same for the shoulders, bis and shrugs. Squats i went all out on, never have done reps that high on squats and never will again. I felt plain sick and light headed, very short on breath to. Definitly a good source of cardio are high rep squats but i learned today there is no need to go that high. Im gonna do another recovery workout for my upperhalf later on. Also, i have revamped my liquid intake, only water, orange juice, milk and natural unsugered fruit juices. Even though i gained quite a bit of size on this ph cycle i didn't seem to lose any fat, and i know its not from the food i eat because i eat clean. I do however drink alot of suger, not anymore. Beer is also very responsable, im gonna quit drinking up until this meet, or atleast try to.

[big_baller]

You couldn't stay away could you?

Put that ****ing dumbell down....you need to rest up for 450-460. hahahaha

I hear you on the beer drinking....18 is the legal drinking age in Australia, and my mates come round and ask me to go to the pub...."ummm no I can't I got to umm" next thing i know I'm at the pub.

Depends how bad you want the 500 at the classic....will beer help you?

[twista]

pain, good decision to cut back on the brew for a while. just wait until you nail 500+ at the meet, then crack a few open.

[RiNgMaSteR]

Forget the alcohol man! It will only hold you back.

[PainThriller]

You couldn't stay away could you?

Put that ****ing dumbell down....you need to rest up for 450-460. hahahaha

I hear you on the beer drinking....18 is the legal drinking age in Australia, and my mates come round and ask me to go to the pub...."ummm no I can't I got to umm" next thing i know I'm at the pub.

Depends how bad you want the 500 at the classic....will beer help you?

Its nothing though, except for the squats, my legs are killing me. My upperbody feels fine, no soreness or anything. I just did that to losen up my pecs because they get uncomfortably tight. Just rushing some blood flow in there. I want 500 pretty bad, drinking plays second fiddle when it comes to my benching. It just puts a gut on, and i want the gut gone. Im around 16-17% fat still and its all in my stomach, and like i said mostly because of what i drink. I want to go into the classic looking like this and benching 500, i have the same bodytype, all i need to do is lose the chub in the stomach.

[PainThriller]

pain, good decision to cut back on the brew for a while. just wait until you nail 500+ at the meet, then crack a few open.


Thats the plan bro, im definitly gonna hold off till after the classic is over. 500 is the most important thing.

[PainThriller]

Forget the alcohol man! It will only hold you back.


I have had thoughts about that, and more than likely will.

[big_baller]

You want to wear tight little red shorts to the meet? hahaha I'm kidding

From watching your video's you look pretty close to him anyways.......body fat wise anyways....your holding more muscle on your frame than he is.

[PainThriller]

You want to wear tight little red shorts to the meet? hahaha I'm kidding

From watching your video's you look pretty close to him anyways.......body fat wise anyways....your holding more muscle on your frame than he is.

No but maybe a tight red singlet :D. Body structure wise, im the same. In terms of bodyfat im like 17%, where as he is 11 or 10. Hes a bit leaner than me, i only have the fat in my stomach though. As for more muscle, i dont think so. Hes a couple inches taller, and he weighs 235 where as im 194.

[big_baller]

He doesn't even really seem that big though........Whereas you look way bigger in your clips.

Why did you want to lose the fat again? Just for health or what?

[PainThriller]

He doesn't even really seem that big though........Whereas you look way bigger in your clips.

Why did you want to lose the fat again? Just for health or what?


Well i might be bigger, i doubt it though. Hes big trust ne, i've hung out with the guy, he isn't a shrimp. Hes not huge but he is jacked. I lost the weight i was set to lose by my goal, i went down in the 170s but i still seem to have kept stomach chub, its ****ing stubborn. When i went on that weight loss kick i lost weight all over, the rest of my is rock solid but my mid section is a problem, it is for alot of people. I just want this gone because its just annoying to have.

[twista]

i wouldn't worry about the weight too much, seeing as 500 is within striking distance.

[PainThriller]

Friday, September 10 Shirted Bench Max Out


RAW Warm Up: 140 X 10, 190 3 X 8, 230 X 5


Shirted Bench: 390 X 1, 450 X 1 (****ING NAILED IT, FORM WAS NEAR PERFECT!!!! My right arm still lagged)


RAW Bench Rep Out: 240 X 18 (HAHAHAHAHAHA!!!!!!! REP PR!!!!!!! That was after 450 to)




Notes: Incredible day, absoloutly incredible. I couldn't have asked for more. Called it after 450, no was was i gonna get 460. I need to work on my right arm some how, it keeps ****ing lagging. I got videos though, of 450 and 240 X 18. Good day, very good day.

[big_baller]

Awesome work mate...

Are you still doing dumbell work? Might help with the right arm.

Can't wait to see the video.

[PainThriller]

Friday, September 10 Extra Work


DB Shoulder Press: 45's 10 X 10, 1 X 15


Shrug Superset Station: Barbell Shrugs 320 4 X 5 then 370 X 5 and after that 445 X 5 (no straps, RAW grip), Isometric DB Shrugs 70 Lb Db's 4 X 10 then 2 X 12, Speed DB Shrugs 4 X 20 then 2 X 30


Reverse Flys: 30 Lb Db's 10 X 10


DB Alt Curls: 25 Lb Db's X 50




Notes: Called it, awesome extra workout.

[RiNgMaSteR]

Looked intense man!!!! Nice looking workouts!! Id kill to be as strong as you pound for pound!!!

[Smasher]

One month ago, 400 looked tough, but damn, your bench is getting bigger every day . 500 will surely come before the meet, probably more.... that is, if you dont fall down the stairs again, lol. I love reading your journal, it helps keep me motivated and is actually entertaining. I too have been hitting up new PRs, after a good 2 week rest. Keep up the good work!

[PainThriller]

Looked intense man!!!! Nice looking workouts!! Id kill to be as strong as you pound for pound!!!


Thanks alot bro.

[PainThriller]

One month ago, 400 looked tough, but damn, your bench is getting bigger every day . 500 will surely come before the meet, probably more.... that is, if you dont fall down the stairs again, lol. I love reading your journal, it helps keep me motivated and is actually entertaining. I too have been hitting up new PRs, after a good 2 week rest. Keep up the good work!


Yeah man, 400 was a pain in the ass, now im 50 lbs ahead. Obviously the way im training is workiing. Hahahaha yeah, i just have to stay in good physical condition, thats the only problem. I lacked common sense that day, that was a 1 time learning expierence. Glad you like my journal man.

[PainThriller]

New videos added, thank you Silicon Mayhem for hosting man. Right click save as or open in new window to avoid errors.


Shirted Bench 450 X 1 (http://www.smartmuscle.net.nyud.net:8090/hosted/vitucci/Shirted%20Bench%20Max%20Out%20450%20X%201.avi)


240 X 18 Rep Bench Press RAW (after maxing in the shirt) (http://www.smartmuscle.net.nyud.net:8090/hosted/vitucci/RAW%20Bench%20240%20X%2018%20Reps%20(after%20450%2 0maxout)%20002.avi)

[PainThriller]

Monday, September 13 ****ty But Somewhat OK RAW Bench Workout


Bench: 280 X 3, 290 X 3, 300 X 3, 320 X 3 (bah, hard), 330 X 2 (damn, im realy beat), 350 X 1 (this was ****ing hard)


3 Board Press: 320 X 5, 330 X 3, 340 X 3, 370 X 2.5


5 Board Press: 390 X 3, 400 X 3


6 Board Press: 410 X 3, 420 X 3


Paused DB Press: 95's X 5




Notes: Well, it kinda ****ing sucked. Friday killed me, and my triceps were still ****ing soar and my body was still beat up. I think im gonna take a week off very soon, but only this time not lift period. I seem to fall into a trance to lift alot of the time, and it ****s me up. RAW numbers im doing right now to me suck, they need to go up.p.

[twista]

i really wouldn't get too worked up about your raw numbers as long as your shirted lifts keep on going up like they are. i know though, it's frustrating as ****, but the shirt is what counts.

[big_baller]

Out of curiosity, can your board work numbers go up while wearing a shirt? Does the shirt provide any assisantance through the middle or top of the bench movement?

[PainThriller]

Wednesday, September 15 Traps, Back and Biceps


Barbell Shrugs: 230 X 10, 250 X 10, 280 X 10, 290 X 10, 300 X 10


Behind the back Shrugs: 190 X 10, 200 X 10, 210 X 10, 220 X 10, 230 X 10, 280 X 10 (got video, thumbless grip), 320 X 10 (got video, thumbless grip)


Reverese Flys: 25 lb Db's 5 X 12


Alternating DB Curl: 25's 4 X 15, 45's X 10




Notes: Good workout, i enjoyed it.

[PainThriller]

i really wouldn't get too worked up about your raw numbers as long as your shirted lifts keep on going up like they are. i know though, it's frustrating as ****, but the shirt is what counts.


I know, im not worked up about them, just a bit confused. It is nothing though, i have decided to drop the worry and just train for what i want, a 500+ lb shirted bench. In time ill hit my 4+ plates RAW, but thats not important at the moment.

[PainThriller]

Out of curiosity, can your board work numbers go up while wearing a shirt? Does the shirt provide any assisantance through the middle or top of the bench movement?

No, u have to work boards directly. The shirt gives you a bottom pop, you have to have a strong lockout, boards are imperitive.

[PainThriller]

Here are some new videos, behind the back shrugs.


Behind The Back Shrugs 280 X 10 (http://www.smartmuscle.net.nyud.net:8090/hosted/vitucci/2004-09-15/Shrugs_280X10.mov)

Behind The Back Shrugs 320 X 10 (http://www.smartmuscle.net.nyud.net:8090/hosted/vitucci/2004-09-15/Shrugs_320X10.mov)

[big_baller]

The "pop" that you get from the titan, (or any shirt) does the momentum increase as the weight gets heavier, as it would have a higher transfer in kinetic energy?

Just watching your video's 450 looked easier than 440.

What is a good indication of where your shirted max would be in comparison with board work?

For example, does a 405 max off a 3 board correlate with a shirted max of 405? Or can the "pop" provide you with more momentum allowing you to push off a running start?

Sorry i want to get a shirt in the future, and I just need to hear these answers.

[PainThriller]

Thursday, September 17th Squat Workout


Warm up: 140 X 10, 230 X 5, 280 X 3


Squats: 320 10 X 3




Notes: Nice workout, 3 plates got hard towards the last sets but it felt pretty good to squat decent for a while.

[PainThriller]

Well, today was absoloutly the worst day i have ever had of training, EVER!!!! Me and my friend bob warmed up raw, everything felt good. We worked up to singles of 340 lbs, and easy to boot and we got videos. I threw my shirt on, this was supposed to be a good day, a form work day so to speak. 370 was on the bar, i go for my first set, form got ****ed up, and i only got 2 reps with 370. Bob was noticing somthing was up with my form, and **** wasn't going well after that, i went for the last 2 sets, bombed out and missed. Being frustrated and not understanding what was wrong, i flipped out, punched my shut up and bench poster which was in a glass frame, busted that up, and cut my ****ing hand open on a nail that was holding the picture up. After that we spent about an hour easy trying to get my hand to stop bleeding, didn't work out to well because it bled all over the goddamn place. Now after that i did 250 for 12, now i got that on video, but it sucked, 12 ****ing reps. This day is not somthing i was hoping for, and i dont have time for bull**** like that. I have no idea what went wrong, but somthing was up with the shirt, either i put it on wrong or i just wasn't feeling jack **** today. Its hard to say, but when days like this come, it begs for answers to my mental anguish. Being as how i maxed out at 450 ****ing pounds, 370 was supposed to be easy, nope, not at all. Im guessing it was a shirt issue, because the shirt felt like it was on different or some ****, it didn't feel like it nornally does. No matter, it was a **** day with **** results, and next week im starting over and doing the same thing again. This is unacceptable, and im gonna try as hard as possible to make sure this doesn't happen again.

[animal88]

Well, today was absoloutly the worst day i have ever had of training, EVER!!!! Me and my friend bob warmed up raw, everything felt good. We worked up to singles of 340 lbs, and easy to boot and we got videos. I threw my shirt on, this was supposed to be a good day, a form work day so to speak. 370 was on the bar, i go for my first set, form got ****ed up, and i only got 2 reps with 370. Bob was noticing somthing was up with my form, and **** wasn't going well after that, i went for the last 2 sets, bombed out and missed. Being frustrated and not understanding what was wrong, i flipped out, punched my shut up and bench poster which was in a glass frame, busted that up, and cut my ****ing hand open on a nail that was holding the picture up. After that we spent about an hour easy trying to get my hand to stop bleeding, didn't work out to well because it bled all over the goddamn place. Now after that i did 250 for 12, now i got that on video, but it sucked, 12 ****ing reps. This day is not somthing i was hoping for, and i dont have time for bull**** like that. I have no idea what went wrong, but somthing was up with the shirt, either i put it on wrong or i just wasn't feeling jack **** today. Its hard to say, but when days like this come, it begs for answers to my mental anguish. Being as how i maxed out at 450 ****ing pounds, 370 was supposed to be easy, nope, not at all. Im guessing it was a shirt issue, because the shirt felt like it was on different or some ****, it didn't feel like it nornally does. No matter, it was a **** day with **** results, and next week im starting over and doing the same thing again. This is unacceptable, and im gonna try as hard as possible to make sure this doesn't happen again.



Happen to me last acouple of weeks ago w/ 245 then i came back the following week w/ 270. I dont no what it is either just one of those days, hopefully they wont happen again. Not to sound like im telling u what to do but did u get enough sleep warm up right, could be just one little thing. You figure everything in our lives affects how we lift to some degree.


Spirit and Guts
Tom DiChiara

[PainThriller]

Happen to me last acouple of weeks ago w/ 245 then i came back the following week w/ 270. I dont no what it is either just one of those days, hopefully they wont happen again. Not to sound like im telling u what to do but did u get enough sleep warm up right, could be just one little thing. You figure everything in our lives affects how we lift to some degree.


Spirit and Guts
Tom DiChiara


Im guessing it was a shirt issue, because the shirt realy didn't feel right bro. Weight was barely touching, and i was struggling with control of the weight, its ****ing odd but it was more than likely the shirt and the fact that it was an off day. I got a good amount of sleep, like 8 or so hrs, i felt ok warming up with an easy 340 RAW, ull see that on video. I was however very dehydrated, and didn't feel to well in the stomach, mainly because i didn't eat. 370 seriously was supposed to be easy, somthing just didn't work out at all. Next week im just gonna start watching how i put the ****ing thing on, and im gonna keep an eye on my form. The littlest thing can **** you up, that is correct and whatever it was ****ed me up today. All i know is there is no time for bull****, no time at all, we got 5 months dude, 5 months and thats it.

[RiNgMaSteR]

We all have days like that man!!! When **** just doesnt go right! Relax though dude! Dont hit **** and hurt yourself! Remember you cant hurt the wall, it will ALWAYS WIN lol. Believe me i know. But anyways, why so much shirt work? Shrug it off dude, your stronger than ****!!!!!

[twista]

[QUOTE= But anyways, why so much shirt work? [/QUOTE]


probabaly becasue he's competing with a shirt.

[PainThriller]

Saturday, September 18 Speed Bench Workout


Speed Bench: 190 3 X 3, 210 3 X 3, 230 3 X 3 (all were the same speed)


Speed Singles: 250 X 1, 280 X 1, 300 X 1, 320 X 1 (all were the same speed)


2 Board Press RAW: 330 X 1, 350 X 1, 385 X 1 (well, well, well, what the ****? this was a big 2 board pr, even after the ****tiest day in the world yesterday)


Titan Fury Benching (i did this to check somthing out): 340 2 x 2 (i put the shirt on the way i usually do, i figured out the problem), 390 X 1 (flew, realy easy)


Shirted Bench Lockouts: 440 5 X 3


Barbell Shrugs: 230 5 X 15


Behind The Back Shrugs: 280 5 X 5




Notes: well, i did this workout basicaly to figure something out. I put the shirt, and i put it on the way i normally do. I put the shirt on, pulled it all the way down first, then put the belt on, tightended it, then yanked the shirt down in the front as much as possible. Yesterday, i did things different, i put the shirt on, then put the belt on, then tried to pull it all the way down that way, that caused problems. Today i went back and did things normally, and good things happened. It was realy ****ing stupid of me to put the shirt on differently, but i figured out what was wrong, for the most part. Now, its time to relax. Im not lifting till Friday, so i have some good rest time.

[AJ Roberts]

Glad you figured it out, looking forward to seeing you hit that 500+

[PainThriller]

The "pop" that you get from the titan, (or any shirt) does the momentum increase as the weight gets heavier, as it would have a higher transfer in kinetic energy?

Just watching your video's 450 looked easier than 440.

What is a good indication of where your shirted max would be in comparison with board work?

For example, does a 405 max off a 3 board correlate with a shirted max of 405? Or can the "pop" provide you with more momentum allowing you to push off a running start?

Sorry i want to get a shirt in the future, and I just need to hear these answers.


It depends on how much you have in you. When the weight gets heavier it forces the weight down harder of course, in some cases, this can create an even bigger pop from the bottom, the rest of the motion you have to stay tight and controlled. 450 was a bit easier than 440, that was because i kept better form, and form plays the biggest role in the shirt, right next to having the shirt on correctly. Look at my **** up with 370 for example:

1. I had the shirt on wrong

2. My form was WAYYYY off, that caused me to lose control and tightness at lockout and mid point, but that was also due to to the shirt being put on wrong


Its realy hard to say what correlates with what in the shirt. If your hitting a RAW 3 board of 405 then i say more than likely you will be able to do that in the shirt, you just have to know how to use the shirt and have your form down. My max 3 board RAW is probably around 415, and my max 2 board is 385 which i got yesterday, and i bench 450 shirted MAX, so i say it all depends on form and whether you know how to use the shirt or not.

[PainThriller]

We all have days like that man!!! When **** just doesnt go right! Relax though dude! Dont hit **** and hurt yourself! Remember you cant hurt the wall, it will ALWAYS WIN lol. Believe me i know. But anyways, why so much shirt work? Shrug it off dude, your stronger than ****!!!!!


Haha yeah well im over it now and i figured out the problem, its all good. The shirt is what im using in the competition, so thats what im focusing on the most.

[PainThriller]

Glad you figured it out, looking forward to seeing you hit that 500+


Thank you AJ, greatly appreciated bro.

[PainThriller]

Sunday, September 19th Bicep Workout


Barbell Curls: 100 4 x 6, 110 X 6, 120 X 6, 140 X 3.5 (damn)


Alternating DB Curl: 25 Lb Db's 5 X 12, 1 X 25


Hammer Curls: 45's X 10, 45's X 8, 45's X 6, 45's X 2, 70's X 2 followed up by 45's X Burnout


Burnout Reverese Barbell Curls: 60 Lbs X 18




Notes: Felt like doing some bicep and forearm work, very nice workout.

[PainThriller]

Well these passed 2 days have been ****ing grueling. Finally i got my ass back out there in the masonry jobs yesterday and today, my dad was cool enough to get me working out with my cousin Anthony and we are working in my second grandmothers yard getting the house ready for sale. Yesterday i got up, headed at there at 6, didn't get back till 4:30, boy i almost forgot what it felt like. We busted out 1 huge concrete wall, which i did most of and picked up huge ****ing stones and threw them into a dumpster. I felt like a strongman lugging up these huge stones haha. We also knocked out 2 huge sides of morter and brick yesterday, the left side took me and my cousin 2 hrs easy because the bastard was heavily mounted to the wall. My father and his father did that work a long time ago, and their crazy when it comes to their masonry. Those ****ers did a grade A job because it took us forever to get that **** out of there. Got some pretty heavy cuts on my neck, arms, shoulders and hands. Today we dug out the yard ground, which has concrete on the first and second floors. We had to big the dirt off first, got half of that done, i swung the hammer for 3 hrs straight. That filled up the dumpster, so we need the first one dumped and we need an empty one for tommorow. Tommorow, we will be done, its going to be an all day affair, and im feeling it. I got a workout on Friday, and this is going to kill me. Its all good though, nothing beats getting paid. The workout is looking pretty grim to say the least, because im going to be feeling it, but we will see what happens. Probably going to do 360 at the most shirted on bench.

[PainThriller]

Thursday, September 23 Workout


Decline Bench Press: 190 4 X 10 (ultra wide grip), 200 X 10 (ultra wide grip), 230 X 10 (ultra wide grip), 280 X 7.5 (ultra wide grip, and i got pinned for my troubles)


Incline Bench: 190 3 X 5 (ultra wide grip), 230 X 5 (ultra wide grip), 260 X 5.5 (ultra wide grip, and got ****ing pinned again)


Flat DB Flys: 45 Lb Db's 3 X 8


Side Lateral Raises: 25 Lb Db's 6 X 10


100 Rep DB Shrugs: 45's X 100 Reps


Barbell Curls: 100 Lbs 4 X 6, 120 Lbs X 6


Alternating DB Curls: 25 Lb Db's 5 X 12


Hammer Curls: 45 Lb Db's X 10, 8, 6, 4, 4, 2




Notes: Got home from work today, and decided to lift. I tried yesterday, but to no avail, i was to tired from busting concrete and moving it all day. Today i mustered up a good amount of energy. I did this workout basicaly because i knew nothing good would come out of going heavy shirted tommorow, so i did a workout today and did what i could with what i had, and it wasn't to bad. Tommorow i gotta head out again, we didn't finish up the work that needed to be done, so we are gonna bust our asses tommorow and haul ass. Next week i see nothing but good things since this job will be through.

[PainThriller]

Thursday, September 23 EXTRA Tricep Work



Close Grip Bench Press: 290 Lbs 5 X 3 (all good sets)


Barbell Decline Skull Crushers: 120 X 6, 130 X 6, 150 X 5, 180 X 4, 190 X 3 (on the 3rd rep the bar almost came across my nose)


Tate Presses: 45 Lb Db's 3 X 12




Notes: Decided to hit the triceps. Decline skulls were ****ing crazy, i did some good weight on these. Close grips were solid as hell to.

[PainThriller]

Monday, September 27th Bench Workout


Speed Bench: 190 3 X 3, 210 3 X 3, 230 3 X 3


2 Board Singles: 230 X 1, 280 X 1, 320 X 3, 350 X 1, 370 X 1, 390 X 1 (BAM BITCH! Got videos of 370 and 390 no doubt i can bench these RAW on a good day)


Decline Bench: 230 2 X 3 (paused), 250 X 3 (paused), 280 X 3 (touch and go and went to the gym after these)


Incline Bench: 190 X 3, 210 X 3, 230 X 5, 250 X 3.5


Flys: 35's X 15, 55's X 10


Push Press: 140 X 5, 190 X 3, 210 X 3, 230 X 3, 230 X 5


T-Bar Row Machine: Did like 4 sets, went up to 4 plates on 1 set


Close Grip Bench: 230 4 X 3




Notes: Awesome workout, Friday should be awesome. Speed benching was an awesome change to make.

[PainThriller]

Tuesday, September 28 Workout


Today i did a circuit kind of thing for my back and traps, it went kinda like this.


Strict DB Shrugs: 95 Lb Db's 2 X 10

Snatch Grip Cuban Presses: 25 Lb Db's 2 X 10

Snatch Grip Shrugs: 180 Lbs 2 X 20

Power Shrugs: 220 Lbs 2 X 10

Behind The Back Shrugs: 280 2 X 10

Overhead Shrugs: 90 Lbs 2 X 10

Upright Rows: 115 Lbs 2 X 10

10 Second Isometric DB Shrugs: 45 Lb Db's 2 X 10

Shrugged Side Laterals: 25 Lb Db's 2 X 10 (basicaly side laterals but you squeeze your traps at the top of the movement)

Clean Pull Shrugs: 250 Lbs 2 X 10

Reverse Flys: 25 Lb Db's 2 X 10

Elbows In Bent Over DB Row: 45 Lb Db's 2 X 10




Notes: This workout was ****ing crazy, i could barely move my neck afterwards and it still feels that way. Bruce gave me an idea for this workout yesterday online from the Kelso Shrug Book, so i went ahead and tried it. Thanks for the idea Bruce, this workout kicked ass.

[PainThriller]

Wednesday, September 29th Bicep Workout


Barbell Curls: 110 3 X 6, 120 X 6, 130 X 6, 140 X 6 (threw my back into the last rep, had to get it though)


Alternating DB Curl: 30's 5 X 12


DB Hammer Curls: 45's X 12, 10, 8, 6, 4, 4, 4 then 70's X 3




Notes: Hit the bis good today.

[britt72]

great job man,curls look nice and solid

[PainThriller]

great job man,curls look nice and solid


Thank you very much Britt.