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2THICK
08-31-2004, 12:58 PM
I am finally going to keep a journal agian. I stopped my last journal when my pec tore last april. I am still rehabing my pec but the healing is going better than expected. My current bench routine:

Speed Day:
Bench 9x3 at 45-55% with bands, using 3grips rest 45 sec.
Two Tricep exercises 3 sets of 8-10 on each
Two Upper back Exercises 3 sets 8-10 on each
Two shoulder exercises 3 sets of 8-10 on each
Reverse grip curls 5 sets of 8reps
AB work 5 heavy sets



Heavy Day:
Max effort bench variation triples to heavy singles (don’t miss a rep)
Tricep Exercise 5x5
Lockouts 5x5 Switch order every two weeks
Two upper back exercises 3 sets 8-10
Hammer Curls 5x5
AB Work 5 heavy sets

Max Variations
2 Boards 2 weeks
Shirt
3 Boards 2 weeks
Shirt
4 Boards 2 weeks
Shirt
Floor Press 2 weeks
Shirt

My Squat and Dead Training:

Squat with Bands
Pause Squats
45 degree weighted hypers
Stiff leg Deads
Pull throughs with band

Deadlifts
GM's
Reverse Hypers
Lunges
Leg Curls

I am shooting for a 1900lb total by next May. I will keep my progress in this journal until that happens.

2THICK
08-31-2004, 12:59 PM
8/27/04 Max Effort Bench Day

Agian re-habbing my pec, it is about 65% healed.

Two Board Press:
135x10, 185x3, 225x3, 275x3, 315x3, 365x1, 405x1, 405x1
Smith Lockouts 425lb for 5x5
Pushdowns Stack + 25lb (125lb actual weight) 5x5
Hammer Curls 55lb DB 5x5

This was the last day of my old program, was sick, but finished OK.

2THICK
08-31-2004, 01:01 PM
8/30/04
Speed Bench 9x3 at 190lb plus Light bands (purple).
Tricep Pushdowns Stack + 25lb plate 3 sets of 8 reps
One arm behind head cable extensions 70lb 3 sets or 8 reps
Lat Pulldowns 3x8 at 190lb
Seated Row 3x8 at 150lb
Side Laterals 3x8 40lb
Plate Raises 3x8 35lb
Reverse grip curls 4x8 at85lb
Standing Crunches with Purple band 5x10

britt72
08-31-2004, 01:42 PM
Nice workouts, and journal is looking good

twista
08-31-2004, 03:28 PM
any speed deads?

2THICK
08-31-2004, 07:21 PM
Originally posted by twista
any speed deads? Nope. Dont need them.

AJ010
08-31-2004, 11:48 PM
405 2 board press? 65% healed pec? WHAT WAS YOUR PERSONAL BEST WHEN YOU WERENT INJURED? :eek:

What was your best total ever? Why the road to 1900, go for 2000 bro!! :)

RiNgMaSteR
09-01-2004, 01:53 AM
Your a strong man! 405 is insane!!!

2THICK
09-01-2004, 09:36 AM
Originally posted by UnlimitedSteel
405 2 board press? 65% healed pec? WHAT WAS YOUR PERSONAL BEST WHEN YOU WERENT INJURED? :eek:

What was your best total ever? Why the road to 1900, go for 2000 bro!! :) This is a sore subject for me, to be honest I dont know what my personal best would have been. When I switched my benching back in May/April to metal militia style is when I tore my pec. My pec tore at an easy 425lb press. I dont think it was the weight that tore it for my pressing never felt to heavy, it was simply to much volume for me. I would like to think that if it hadnt torn I would be mid 500's by now, but I will never know. Come next april when my pec is fully healed I know I will kill that 500lb barrier quickly.
As far as my best total, it is irrelevant. Its been a two years since I've done a full three lift meet, but come Nov. I'll let you know where I am at. Pr's however are:
425lb bench (single ply rage about 3 weeks ago in the gym)
628.2lb deadlift at Wabdl Monster Muscle Nationals 1 1/2 weeks ago.
605lb squat (Belt and Wraps in Gym) about a month back.

As far as the 2000 mark, all in due time. First things first.

2THICK
09-01-2004, 12:19 PM
9/1/04 Squats

Squats with Green Bands, No bands bar x 6, 135x5, with green bands, 185x3, 225x3, 275x3, 295x2 for 5 sets.

Squats without Bands 345x2

Pause Squats (Ass to floor 2sec pause) 185x3 2sets

45 degree weighted Hypers 2x10 with 60lb Barbell

Stifflegs off Blocks 185x8 for 2 sets.

Wide Stance Pullthroughs with green band 2x10

Still allitle sick, but the weight must be moved. Today was the first day for squats on my new program, felt strong.

BPP
09-02-2004, 11:16 AM
nice workout bro
lookin strong

2THICK
09-07-2004, 08:42 AM
9/3/04
Bench 135x5x2, 2 Boards 185x3, 225x3, 275x3, 315x3, 335x3, 355x3, 375x1, 395x1, 405x1

Smith Lockouts 435lb 5x5

PushDowns Stack + 35lb Plate (135lb actual weight), 5x5

LatPullDowns ( Wide Reverse Grip) 190lb 2x8

Seated Cable Row 190lb 2x8

DB Hammer Curls 55lb DB 5x5

Cable Crunches 5x10 Stack + 35lb Plate

This day ended up feeling real good. I opted for more volume on my bench and still hit the mark I was going for. Next heavy day I will get in my Rage and hit a few heavy ones.

2THICK
09-07-2004, 08:46 AM
These two last posts btw are me catching up. With the forums down and me out of town...well you know.

9/4/04
Stiff leg Deads Barx6, 135x5, 185x5, 225x5, 275x5, 315x5 (all felt light)

GM's 185x5, 245x5, 295x5

Reverse Hypers 2x8 100lb per leg

Lunges 2x8/leg 95lb bar

Ham Curls 2x10 140lb


Even though this day was light, I still ended up with sum sore as glutes. It's probably been two years since I have done lunges.

RiNgMaSteR
09-07-2004, 02:35 PM
Nice looking workouts man! Looking very strong, keep up the good work!

2THICK
09-07-2004, 10:19 PM
Nice looking workouts man! Looking very strong, keep up the good work!
Thanks Bro, always appreciated.

9/7/04
Speed Bench 190lb + Purple Bands 9x3 45 sec rest.

One are extensions 80lb 3x8

Rope Extensions (behind Head) 120lb 3x8

Wide Grip LatPulldowns 190lb 2x8

Mid Cable Row 135lb 2x10

Standing Shoulder Press 145lb 2x8

Side DB Laterals 35lb DB 2x8

Preacher Curls (Machine) 80lb 5x8

Banded Straight Leg Raises 3x8 with green mini Band

Today felt good, although my left wrist is killing me for some reason. The banded straight legs put a serious hurtin on me.

2THICK
09-09-2004, 01:03 PM
9/9/04 Squat Day

Squats barx6, 135x5, All the rest with green Band, 135x5, 185x3, 225x3, 275x3, 305x2x5sets, 355(no band)x2

Pause Squats (Ass to floor 2 sec pause) 185lb 2x3

45*Hypers 2x10 with 60lb bar

Stifflegs off blocks 2x8 at 185lb

Widestance Pullthroughs 2x10 with green band.

Fullback_45
09-09-2004, 05:55 PM
190 plus bands for speed bench is some sick ****! Squats look strong to bro. Keep kicking some serious ass.

2THICK
09-09-2004, 07:27 PM
190 plus bands for speed bench is some sick ****! Squats look strong to bro. Keep kicking some serious ass.
Thanks bro, my pec is healing up nicely and should be right on track to kill some records next year. Brent Mikesell wrote my squat and dead program for me and by the end of it I will be hitting some really good numbers. Watch for my dead day coming up, it should be interesting.

RiNgMaSteR
09-11-2004, 09:05 AM
Nice squatting numbers man!! Looking strong!!

2THICK
09-12-2004, 10:30 AM
9/11/04
Bench 135x5x2, 185x3, 225x3, 275x3, Shirt 315x1, 365x1, 405x1, 425x1, 425x1. I was using a single Ply Rage. This was a good bench day, my pec is slowly getting stronger. Need to keep bringing my lockout strength up.

Tate Press 50lb DB 5x5

Rack Lockouts (6in) 405lb 5x5

LatPulldowns 2x8 at 200lb

Seated Cable Row 2x8 at 200lb

DB Hammer Curls 50lb DB 5x5 (My wrist is still killing me, I have started icying it 2x's a day)

Straight Leg Raises + Band 3 sets of 8, No band 2 sets of 8

2THICK
09-12-2004, 10:41 AM
9/12/04

Rack Deads ( 1in below knee) 225x3, 315x3, 405x3, 505x2, 595x2, 625x2 (These felt really good today, did them early in the morning with a little ECA)

GoodMornings 205x5, 275x5, 325x5 (all felt good and strong)

Reverse Hypers 100lb per leg 2x8

Lunges 95lb bar 2x8

Ham Curls (seated) 3 plates 2x8 (very hard)

Felt very strong today, lifted down in Salem at a diffrent club, made alot of noise and scarred the locals, always fun.

2THICK
09-13-2004, 10:36 AM
Well it is that time to start adding the cardio back in, I figure 3yrs off is enough. Today:
Bicycle 30min at HR of 145 bpm.
Did this first thing in the morning with a little ECA, everything felt Ok.

Will be doing cardio, M,W,F until three weeks prior to next meet which will be Nov. 13th and 14th the IPA OregonState Championships.

2THICK
09-15-2004, 08:29 AM
9/14/04

Speed Bench 190lb + Light Bands (purple) 9x3, three grips (starting with narrow) 45 sec rest between sets. These flew today, I will up them alittle next week.

Tricep Pushdowns 3x8 at 110lb

Tricep Rope Extensions (behind Head) 3x8 at 80lb

LatPulldowns 2x8 at 210lb

Seated T-Bar Row 2x8 at 230lb

Standing Shoulder Press 2x8 at 155lb

Side Cable Laterals 2x8 at 40lb

Preacher Curls 3x8 at 75lb (wrist still giving me trouble)

Standing Banded Crunches, Light Band for 5x10

2THICK
09-15-2004, 08:32 AM
AM Cardio:

Bicycle 30min with ECA.

Body Weight 249lb. I am going to start keeping track of this, I want to easily be in the 242 class next meet instead of 259/275. I am looking to get down to mid 230's. I am getting sick of trying to always make weight.

2THICK
09-16-2004, 08:16 PM
9/16/04

Squats Barx5, 135x5 (All the rest with green heavy band), 135x5, 185x3, 225x3, 275x3, 315 for 5 sets of 2. These are starting to get heavy the bar just sitting in the rack is really starting to bow.

Squat 365lb x 2

Pause Squats (Ass on Calves 2sec pause), 2x3 at 195lb

Weighted Hyper Extensions 2x10 with a 60lb bar.

Stiffleg Deads off of 3 plates 195lb 2x8

Wide Stance Banded Pullthroughs (Green Heavy Band) 2x10


I felt really strong today, I should add that all work on squat so far through this program has been done raw I will start adding belt suit and wraps as the weights get heavier.

big_baller
09-16-2004, 08:50 PM
Good luck with everything, you are seriously strong.

Isn't it weird when you think your lockout is weak, but when you do some lockouts you kinda suprise yourself? I mean 405 for 5 reps 5 sets, should be a massive lockout.

And is your shirt the Rage X?

2THICK
09-16-2004, 10:40 PM
Good luck with everything, you are seriously strong.

Isn't it weird when you think your lockout is weak, but when you do some lockouts you kinda suprise yourself? I mean 405 for 5 reps 5 sets, should be a massive lockout.

And is your shirt the Rage X?
Thanks Big_Baller, My lockout before the pec tear was alot higher and I am trying to slowy build back up to it, this does seem to be my weaker area right now though, it is where bar speed slows the most.

The shirt is a Rage, not the Rage X. Agian when my lockout nears 600lb I am going to cough out the cash for a double ply rage X.

big_baller
09-17-2004, 01:17 AM
awesome. what fed do you lift in?

I don't want to sound like a prick but I've heard rage's blow out?
Have you ever had any trouble?

2THICK
09-17-2004, 07:23 AM
awesome. what fed do you lift in?

I don't want to sound like a prick but I've heard rage's blow out?
Have you ever had any trouble?
Thanks. I lift in the APF, IPA, and WABDL. My next meat will be IPA.

Havent heard about the rage's blowing out but if it happens, Inzer will definetly be getting a call. They are really helpfull due to my last name, although there is no relation that I know of, Gillespie.

2THICK
09-17-2004, 07:25 AM
190 plus bands for speed bench is some sick ****! Squats look strong to bro. Keep kicking some serious ass.
Sorry I missed these two, but thanks it is always appreciated.

2THICK
09-17-2004, 07:26 AM
Nice squatting numbers man!! Looking strong!!
Agian thanks. My squat should really go through the roof before my next meat.

2THICK
09-18-2004, 03:19 PM
9/18/04

Today was a freakin awesome day, my strength is starting to return nicely and the lifts are comming back up.

Bench Press barx5, 135x5,

3Board Press, 135x3, 185x3, 225x3, 275x3, 315x3, 335x3, 355x3, 375x1, 395x1, 405x1, 425x1, 445xmiss (hit the rack), 445x1 Pissed off and smoked it. New PR since the pect tear:)

Rack Lockouts 425x5, 425x5, 455x3 (a little to heavy), 425x5, 425x5. These are really starting to come together.

Pushdowns 5x5 at Weight Stack + 35lb plate.

Lat-Pulldowns 2x8 at 210lb

Seated Cable Row 2x8 at 200lb

Preacher Machine Curls 5x8 at 80lb

Hanging Straight Leg Raises 5x10

Today felt really good, smoked some weight. Now it is time to eat.

AJ Roberts
09-18-2004, 04:42 PM
Awesome lifting, looks like your going to come back stronger than before your tear!!

2THICK
09-18-2004, 10:54 PM
Awesome lifting, looks like your going to come back stronger than before your tear!!
Thanks bro, I have had some great help and with hard work, I will come back stronger. Next stop Oregon State IPA Championships.

big_baller
09-19-2004, 01:41 AM
Thats a massive 3 board mate.

Must be good setting new Pr's again.

2THICK
09-19-2004, 07:51 AM
Thats a massive 3 board mate.

Must be good setting new Pr's again.
Thanks big_baller, everything is starting to come together. Pr's are great.

RiNgMaSteR
09-19-2004, 11:32 AM
HUGE numbers man!!! Your crazy strong!!!

2THICK
09-19-2004, 06:01 PM
HUGE numbers man!!! Your crazy strong!!!
Thanks RiNgMaSter.

9/19/04

Deadlifts 135x3, 185x3, 225x2, 315x2, 405x2, 495x2, 545x3. (Nice heavy triple felt like I had more in me).

GoodMorning's 275x5, 335x5

Reverse Hypers 2x8 100lb per leg

Lunges 2x8 with a 95lb bar

Ham Curls 2x10 170lb

Post workout: Sierra Mist, Large Pepporoni and Mushroom Pizza, Ya I am a powerlifter :)

2THICK
09-21-2004, 07:53 PM
9/21/04

Speed Bench 190lb + Light Bands (purple) 9x3 45sec rest between sets.

Tate Presses 3x8 with 55lb DBs.

Behind Head Rope Extensions 3x8 at 110lb.

LatPulldown 2x8 at 210lb.

Mid CG LatRows 2x8 at 240lb.

Standing Shoulder Press 2x8 at 155lb.

Face Pulls 2x8 at 140lb.

Preacher Curls (one arm) 50lb 3x8.

Standing Cable Crunches 190lb 5x10

My pecs are giving me some trouble. Like I said before I tore my left own back in april and now my right one is feeling strained. This is some BS. I am going to back off the max effort day until they heal up nicely, but on a good note I felt really strong today.

2THICK
09-23-2004, 12:54 PM
9/23/04

Squats Barx6, 135x5, (Everything else with Green Bands) 135x5, 185x3, 225x3, 275x3, 295x2x5sets. 345x2 (no bands). All are Raw.

Pause Squats (Ass on calves 2 sec pause) 2x3 at 195lb

45*Hyper Extensions 2x10 with a 60lb bar on back.

Stiff leg deads off of three plates 2x8 at 195lb

Wide Stance Banded Pullthroughs 2x10 with Green Band.

Today felt really good. My squat is feeling stronger than ever. I look forward to start hitting some heavy weight in the near future.

BTW...Body weight is down to 248.5, I've dropped about 4lb so far. I quite putting the cardio in my journal, I am just doing 30min 3x's a week on a recumbent bike.

2THICK
09-25-2004, 10:03 AM
I have decided to make some changes to my training that will become evident over the next few weeks.

9/25/04
Bench Press
45lbx20
135x5
135x5
185x5
225x3
3 Board's
225x3
275x3
315x3
DD Shirt + 3Board's
315x3
335x3
365x3
405x1
425x1

Reverse Band Bench Press
315lb with green bands 5x5 concentraing on form.

DB Fly's 3x10 with 30lb db.

Tricep Pushdowns Stack + 35lb plate 5x5

LatPulldowns 2x8 at 210lb

Seated Row 2x8 at 160lb

One arm Preacher Curls 5x8 at 40lb

Today felt great, no pain in my pec whatsoever. I am going to try and work on the technical aspect of my benching alot and get the form dialed in. I also have dropped my ab work back to the squat and dead day do to the higher volume now on Bench days.

2THICK
09-26-2004, 02:27 PM
9/26/04

Stiffleg Dead's
45x5
135x5
185x5
225x5
275x5
315x5
385x5

Good Mornings
275x5
345x5

Reverse Hyper Extensions
2x8 with 100lb per leg

Lunges
2x8 with 95lb bar

Ham Curls
2x10 50lb per leg

Wide leg Crunches 5x15 (these put my abs in a world of hurt today, nice movement)

xMONSTERx
09-26-2004, 05:17 PM
You sound like you train westside but it seems like your doin alot. Not by that much but some of the things dont sound nessecary.

JackBags
09-26-2004, 07:23 PM
Wouldn't your back be too burned out from deads to perform GM's too heavily on the same day?

2THICK
09-26-2004, 10:16 PM
You sound like you train westside but it seems like your doin alot. Not by that much but some of the things dont sound nessecary.
Ya, I know I do some more work than others but it is to bring up all of my week points. Which day in particular or exercises are you thinking of?

2THICK
09-26-2004, 10:19 PM
Wouldn't your back be too burned out from deads to perform GM's too heavily on the same day?
Brent Mikesell desinged my squat and dead routine but neither of these lifts that I did where close to maximal effort. I pulled a 628 state record deadlift and have hit a single GM Pr of 495lb, so these are not too taxing, but stand by because the weights are going to start going through the roof soon.


Take Care Brothers, thanks for the comments and feedback.

2THICK.

JackBags
09-27-2004, 09:37 AM
<i> somebody <i> is a monster!

xMONSTERx
09-27-2004, 04:01 PM
If your program is working for you then continue. I know I was doin alot of sets of bench and Mike Miller (from Nazareth barbell...thats where I train) had me take some sets out and go back to the conjugate method with full motion lifts just to get my raw strength up. So currently I dont touch boards, bands or chains on my bench. On your Legs it seemed as though you were doing too much as well. All we do on our leg days is Squat (with boxes most the time) and depending if were on a band or chain cycle we incorporate those as well. Followed by reverse hypers, Glute ham raises, and dragging the sleds. Works like a champ for me. But like i said, if something works dont try and fix it. Just do what your doing if it works, and figure something else out when it dosnt. Do keep in mind, that sometimes things do work better.

Train Smart

2THICK
09-27-2004, 09:32 PM
If your program is working for you then continue. I know I was doin alot of sets of bench and Mike Miller (from Nazareth barbell...thats where I train) had me take some sets out and go back to the conjugate method with full motion lifts just to get my raw strength up. So currently I dont touch boards, bands or chains on my bench. On your Legs it seemed as though you were doing too much as well. All we do on our leg days is Squat (with boxes most the time) and depending if were on a band or chain cycle we incorporate those as well. Followed by reverse hypers, Glute ham raises, and dragging the sleds. Works like a champ for me. But like i said, if something works dont try and fix it. Just do what your doing if it works, and figure something else out when it dosnt. Do keep in mind, that sometimes things do work better.

Train Smart
Thanks for the comments and info, I am always open to suggestions. Like I said before, Brent Mikesell wrote my squat and dead program for me including sets reps and numbers to use. I may look into dropping some volume later but for now I feel like I am gettins stronger than ever.

XMonster, you are very lucky to be training where you are and I am envious. If you would be so kind to keep a journal around here, I am sure we all would like to see the workouts. Thanks for the comments and input, I really do appreciate it.

2THICK
09-27-2004, 09:34 PM
One last question XMonster, do you guys over there pull regularly or is it more Westside style?

Fullback_45
09-27-2004, 09:51 PM
Huge GM's! On those squats, how you get your ass to touch your calves..........damn, you must be flexable.

2THICK
09-27-2004, 10:14 PM
Huge GM's! On those squats, how you get your ass to touch your calves..........damn, you must be flexable.
Not really I just have a big ass :)

2THICK
09-27-2004, 10:16 PM
Seriously, I just bring my stance in a little (still wider than shoulder width), and just drive back until I am at the bottom, but yes I am flexable, and I was honest, I do have a big ass.

Fullback_45
09-27-2004, 10:25 PM
Lol ****, i can only go below parallel but cant touch my ass.

xMONSTERx
09-28-2004, 01:32 PM
I was told by Mike Miller that I should be pulling the sled 3x's a week. My program is designed more to help me prepare for football as I'm gettin ready for an NFL combine in May. Mike also told me that I could sub one sled workout with tire flips to help build the hamstrings and increase my explosion. As for the serious powerlifters (which I'm serious as well but I do lift raw which they could care less about) they're supposed to drag the sled after their squat workouts but sometimes they slack. I did race mike once with 500 lbs. on the sled for about 30 yards and he beat me by 6 seconds. So I know his gpp is fine as well as his leg strength. Thats about as much info as I can give you on how they drag and me as well. Feel free to ask anything else and I'll try to answer what I can.

One last note: Mike stands behind sled work %100 but the mans squat routine is sick so he is going to lift large amounts of weight (he just missed 1175 lbs. 2 weeks ago at his last competition, but did get 1100 lbs.). Basically what I am sayin is the sled won't make or break your squat but it definatley will help bring up weak points and strengthen your quads and hams.

2THICK
09-28-2004, 04:29 PM
I was told by Mike Miller that I should be pulling the sled 3x's a week. My program is designed more to help me prepare for football as I'm gettin ready for an NFL combine in May. Mike also told me that I could sub one sled workout with tire flips to help build the hamstrings and increase my explosion. As for the serious powerlifters (which I'm serious as well but I do lift raw which they could care less about) they're supposed to drag the sled after their squat workouts but sometimes they slack. I did race mike once with 500 lbs. on the sled for about 30 yards and he beat me by 6 seconds. So I know his gpp is fine as well as his leg strength. Thats about as much info as I can give you on how they drag and me as well. Feel free to ask anything else and I'll try to answer what I can.

One last note: Mike stands behind sled work %100 but the mans squat routine is sick so he is going to lift large amounts of weight (he just missed 1175 lbs. 2 weeks ago at his last competition, but did get 1100 lbs.). Basically what I am sayin is the sled won't make or break your squat but it definatley will help bring up weak points and strengthen your quads and hams.
LOL...Gotcha...maybe I should have refraised it, by pull I meant dead lift. Any way, you should definetly keep a journal, posting your training. After all it was Mike Miller that said,

"Train with people who are stronger than you and who motivate and encourage each other. Dont train with people who constantly criticize others and who put others down. The powerlifting community is filled with some really great people who love the sport. Dont get me wrong. The sport has its share of *******s but it just like anything else. The majority is great and has a good attitude. Remember one thing; there is no one way to train and no one has the secret set and rep scheme locked up and hidden in a vault. To be successful in powerlifting it takes hard work, lots of experimentation and a strong mental attitude. When you stop making progress change your routine and do what works for you not what works for the guy next to you."

2THICK
09-28-2004, 07:52 PM
9/28/04

Speed Bench 190lb 9x3 with a purple (light) band, 45 sec rest, 3 grips starting narrow to wide. (using only one band, we set up the bench alittle diffrently and got alot more tension out of it, felt great).

Flat DB Press 3x10 at 70lb DB.

Explosive DB Skull Crushers off of floor 3x8 40lb DB.

Push Downs with Straight Bar 3x8 with 100lb

LatPulldowns 2x8 at 200lb.

Low Row CG 2x8 at 100lb.

Standing Shoulder Press 2x8 at 155lb

Rear DB Laterals 2x8 35lb DB.

DB Hammer Curls 4x8 at 55lb DB.

Everything felt good today, I started training with the Powerlifting Club agian here at OSU. Nice to be back with the team.

AJ Roberts
09-28-2004, 08:57 PM
Nice lifting man!!

What are your plans competition wise? Hopefully you plan on doing Brent's meet in April?

Stay Strong

2THICK
09-29-2004, 02:07 PM
Nice lifting man!!

What are your plans competition wise? Hopefully you plan on doing Brent's meet in April?

Stay Strong
Thanks AJ. My competition scheduele looks like:

Nov. 13 & 14th Oregonstate IPA Championships.

Dec. 31 APF Big Bears Classic.

I hadnt thought out to April, but that would be great. Ya, I will make the trip up that way probably. My wife and I are expecting right now, she is due in Feb, so funds are tight and plans can change. But that would give me some good time off and head up there and see what can be done.

2THICK
09-30-2004, 08:18 PM
9/30/04
Squats
45x5
135x5
+Green Bands
135x5
185x3
225x3
275x3
315x2x5sets (All Done Raw)
No Bands
365x2

Pause Squats (2 sec ass to calves)
205x3x2sets

Hyper Extensions
2x8 with 95lb bar

Stiff legs off of 3plates 2x8 at 205lb

Green Band Wide Stance Pullthroughs 2x10

Felt really strong tonight. Last day of the lighter weights, now the fun will begin, stand by.

2THICK
10-02-2004, 03:41 PM
10/2/04
CG Bench
45x10
135x5
185x3
205x3
225x3
265x3

DD Shirt
315x3 nt
335x3 nt
355x3 nt
375x1 nt
395x1 touch (forced, came down quick)
405x1 Smoked it, came down quick and fast explsion all the way to lockout.

4 Boards
315x3
365x3
405x3
3Boards
405x1
2Boards
405x1

Rack Lockouts
405x4 (Absolutely dead by now, pressing done)

LatPulldowns
220x8
240x6
260x4

Hammer Curls
95x8x3

Did alittle more volume today and changed some things up, pecs are still feeling good and week by week the bench is comming back up strong.

Fullback_45
10-02-2004, 04:06 PM
Looking great bro. That some serious training. Can't wait to start seeing you tear up some heavy ass training!

SoG
10-02-2004, 05:36 PM
Damn, sorry, but 95 lb. hammer curls? NICE!!!

Looking nice and strong, bro! Continue the great work!



-Dave

2THICK
10-02-2004, 06:05 PM
Looking great bro. That some serious training. Can't wait to start seeing you tear up some heavy ass training!
Thanks Fullback, I am looking forward to the weights also, I want to attempt a new PR on squat in about 5 weeks.

2THICK
10-02-2004, 06:07 PM
Damn, sorry, but 95 lb. hammer curls? NICE!!!

Looking nice and strong, bro! Continue the great work!



-Dave
Thanks SoG, but the 95lb was a bar with pivoting handles, Not DBs. I didnt think of the misconception when I posted that, but anyway someday soon that will be the DB number :)

2THICK
10-04-2004, 09:27 PM
10/4/04

Rack Pulls (From Knee Height)
225x3
315x3
405x3
505x2
595x2
635x2
670x2

GM's
295x5
355x5

Reverse Hypers
2x8 with 110lb per leg

Standing Cable Crunches
5x10 with 190lb

Calf Raises
3x10 at 330lb

Today was an extremely good day, I tore my hand pulling and left blood on the bar. Always nice to leave your mark.

RiNgMaSteR
10-04-2004, 09:33 PM
HUGE RACK PULLS MAN! Great job!

SoG
10-04-2004, 10:58 PM
Yo--I had to change my underwear after seeing those rack pulls!!!

GREAT JOB!!!!


-Dave

2THICK
10-05-2004, 11:43 AM
Ringmaster, SoG, Thanks for the replies, I am feeling every single pound from yesterday.

Today 9/5/04

Speed Bench 9x3 3 grips starting narrow going to wide. 185lb + doubled minibands. (Felt alot more tension but speed was definetly there.)

Tricep Pushdowns
3x8 Stack + 25lb plate

Reverse CG Bench
3x8 at 185lb (felt good, had more in me, first time doing these in awhile).

Latpulldowns
2x8 at 190lb, 210lb

Mid Cable Row
2x10 at 215lb

Side Cable Laterals
2x8 at 40lb

FacePulls
2x10 at 110lb

One arm Preachers
5x8 at 40lb

Today was a really good lift, couldnt sleep this morning so I went in early and hit this up. Bodyweight today is down to 246lb, slowly dropping down.

2THICK
10-07-2004, 08:09 PM
10/7/04
Squats
45x5
135x5
+Green Bands (wrapped around bar 3 times, very tight)
135x5
185x5
225x3
275x3
315x3
365x3
405x3
455x3 ( This weight with the green bands was scary, and it only goes up from here. I got all three ok but it was alot of pressure on my body.)

Pause Squats
205x3x2 (2sec pause ass to calves)

Weighted hypers
2x8 with 95lb bar on back.

Stiff leg off of three plates
205x8x2

Pull-throughs (Wide Stance)
2x10 with green bands

Fullback_45
10-07-2004, 08:56 PM
Huge squats bro, wtih bands.....Fking amazeing. Those rack pulls speak for themselves. Keep it up.

AJ Roberts
10-07-2004, 09:12 PM
Nice squats bro!

2THICK
10-08-2004, 08:37 AM
Huge squats bro, wtih bands.....Fking amazeing. Those rack pulls speak for themselves. Keep it up.
Thanks Fullback, I really felt those rack pulls today while squating.

2THICK
10-08-2004, 08:39 AM
Nice squats bro!
Thanks, Brents program is really starting to pay off. I am a bit concernd with the weights, but he is the man and I will always give them a go. In four weeks I am supposed to be hitting 605+green bands, but I will also Suit up for those. I cant wait to feel that bar bend. Take care bro, 2THICK.

2THICK
10-09-2004, 03:11 PM
10/9/04 ( A very good day.)

Bench
45x20
135x10
185x5
225x3
4Board's
225x3
275x3
315x3
365x3
405x1
425x1
445x1
465x1
475x1

Rack Lockouts (6in.)
405x5
415x5x4sets

Reverse Grip Bench
185x8x3 (Still getting used to these agian)

LatPullDowns
190x8
210x8

Seated Row
190x8
200x8

Hammer Curls (Bar)
115x5x3


Today felt great, I felt really strong and it is good to finally start feeling the weight again. Cant wait to next Sat. to give the 4 Boards a run agian.

2THICK.

Fullback_45
10-09-2004, 04:23 PM
Moved a ****load of weight today 2Thick. Great job.

2THICK
10-09-2004, 05:53 PM
Moved a ****load of weight today 2Thick. Great job.
Thanks Bro, It felt really good to feel the heavy weights agian, makes sitting here now doing the accounting homework that much better, time to recover.

SoG
10-09-2004, 11:53 PM
Thanks Bro, It felt really good to feel the heavy weights agian, makes sitting here now doing the accounting homework that much better, time to recover.

Accounting, huh? What year are you? I'm thinking about going down the accounting road myself, or maybe real estate finance from an entrepreneural perspective. How does the curriculum evolve from financial/managerial accounting to junior/senior level classes?

Thanks! Good workout too!


-Dave

2THICK
10-10-2004, 08:06 AM
Accounting, huh? What year are you? I'm thinking about going down the accounting road myself, or maybe real estate finance from an entrepreneural perspective. How does the curriculum evolve from financial/managerial accounting to junior/senior level classes?

Thanks! Good workout too!


-Dave
I am in my mid junior year. I would say the curriculum takes a turn more to theory. I am just starting the 300 level series and it is all about in depth financial accounting. Basically in financial accounting you learn to scratch the surface, and now they take you deep into it. Theory is big time, knowing many ways to do the same transaction, being able to be flexable. Ask me this question agian at the end of the year when I have finished the hole series and I will let you know more. Good classes though, and great starting salaries after school.

Thanks about the workout, I am definetly feeling it today.

2THICK
10-10-2004, 10:04 PM
10/10/04
Deads
135x5
185x3
225x2
315x2
405x2
495x2
545x2
585x1

Heavy ab work
5 sets of 8.

Tired tonight, long day so I just pulled good and beat up the abs.

AMG
10-11-2004, 07:41 AM
Nice strong Dead sets.

2THICK
10-11-2004, 01:49 PM
Nice strong Dead sets.
Thanks big man. I am going to do some revamping of the program, my pulling has always been my strength and I feel its dropped off a bit. The 585 went up continous, but was way to slow IMO. Thanks for checking in on the jouranl, comments and crituqes are always welcome.

Powerlifter 007
10-11-2004, 01:56 PM
Good luck on your goal, you're one strong man, I see that you've competed in BB, powerlifting and strongman, that's what I like around this forum, people competing in all aspects of the game, it's what I want to do but am not sure about the BB.

2THICK
10-11-2004, 02:12 PM
Good luck on your goal, you're one strong man, I see that you've competed in BB, powerlifting and strongman, that's what I like around this forum, people competing in all aspects of the game, it's what I want to do but am not sure about the BB.
No more BBing for me, its all powersports now. Hopefully next Aug. I will be able to compete in the Highland games they hold here, I have always wanted to give them a go.

2THICK
10-13-2004, 05:52 PM
10/12/04
Bench
45x20
135x10
185x5
225x3
275x3
315x1
Inzer Rage
315x1
365x1
405x1
425x1

Rack Lockouts (8in)
5x5 at 405lb

DB Hammer Curls
5x5 with 60lb DB.

Fullback_45
10-13-2004, 07:27 PM
Way to **** up 4+ Wheels on the bench bro!

AJ Roberts
10-13-2004, 08:03 PM
Big benching!! I expect some huge numbers out of you now u have got the rage!!

Hey man you think you can make out it up to the APA meet in Kennewick (to lift or just hang) on Dec 4th?

2THICK
10-14-2004, 08:47 AM
Way to **** up 4+ Wheels on the bench bro!
Thanks Fullback, it is nice to have the pec healing up, one of these times here I will get some video clips and have to post them up in here. Maybe next time I shirt up.

2THICK
10-14-2004, 08:51 AM
Big benching!! I expect some huge numbers out of you now u have got the rage!!

Hey man you think you can make out it up to the APA meet in Kennewick (to lift or just hang) on Dec 4th?
I will definetly see what I can do. Do you have a link to the entry form? I would enjoy a trip up that way and this would be a good meet, the one in Nov. is a no go for me now, Long story. Rick is having an invitational meet over there on Dec.31, cant think of a better way to bring in the new year, so I am hoping to give that one a go. Dec 4th would be great though.

2THICK
10-14-2004, 09:31 AM
Never mind on the enrty form I found it:

http://www.apa-wpa.com/2004NorthwestOpen.PDF

Looks like it will be a good meet.

AJ Roberts
10-14-2004, 11:34 AM
Not sure if the meet has been changed to the 12th, i need to call Scott and check. I also need to contact the Big Bears gym and try get an invite to the APF meet in Dec. Do you got Reads number?

2THICK
10-14-2004, 12:23 PM
Not sure if the meet has been changed to the 12th, i need to call Scott and check. I also need to contact the Big Bears gym and try get an invite to the APF meet in Dec. Do you got Reads number?
http://bbgym.tripod.com/gym/id2.html

2THICK
10-14-2004, 07:53 PM
10/14/04

Stiff legs off 4in blocks
135x5
225x5
315x5
405x5x2sets

GoodMornings
315x5x2sets

Barbell Rows
225x5
275x5

Wide Grip pullups
BWx5x2sets

LatPulldowns
3x7 at 190lb

Shrugs
2x15 at 225lb

Straight leg raises
5x10 with 20lb DB

Went back to my old pulling routine. I hit my deads followed by Upper Back, so my bench days will be changing up alittle as well. Feeling stronger again on my pulls, time to start killing some more weight.

SoG
10-14-2004, 09:22 PM
Good Lord, awesome workout!

Question: Do you do BB shrugs with an overhand grip or alternating grip?

Thanks!


-Dave

2THICK
10-14-2004, 09:34 PM
Good Lord, awesome workout!

Question: Do you do BB shrugs with an overhand grip or alternating grip?

Thanks!


-Dave
Thanks bro. I use an overhand grip with alot of chalking involved :)

Fullback_45
10-14-2004, 10:57 PM
Way to row a ****load of weight Thick. Great work.

Powerlifter 007
10-14-2004, 11:25 PM
Holy s**t thats some heavy weight, keep up the good work, do you feel that you'll get 1900lbs before you expected or is it just running smoothly.

2THICK
10-15-2004, 09:53 AM
Way to row a ****load of weight Thick. Great work.
Thanks, those where feeling good, so I uped it for the second and they still flew. Like Ed Coan said, this is supposed to be an explosive forcefull movement.

2THICK
10-15-2004, 09:55 AM
Holy s**t thats some heavy weight, keep up the good work, do you feel that you'll get 1900lbs before you expected or is it just running smoothly.
Things are going pretty much as expected. Unlike most I feel better about pulling than I do my squat and we will see what happens with my pec, it is not supposed to be full strength until next april so I dont want to push it too hard. But the 1900 barrier will fall soon.

2THICK
10-22-2004, 06:39 PM
10/22/04

Took a week off. It was that time, alot of heavy training and on top of that I got a nasty cold. Today was the first day back and it felt great. I am also 5 pounds heavier, I always eat like a horse when I am sick.

Today:
Speed Bench(no bands) 225lbx3x9sets 45 sec rest. Felt great, smoked them.

Reverse Grip Bench
185x8
205x8
225x8

Close Grip Smith Lockouts
365x8
315x8
315x8

Side Laterals
2x8 at 40lb

Rear Laterals
2x8 at 30lb

DB Hammer Curls
65lbx5
55lbx5
55lbx5

Plate Pinches
25lb Plate 30 sec hold x 3sets


Felt freakin awesome to be back today. I work at the athletic club where I train and it has been hell comming into work and not hitting the weights.

2THICK
10-24-2004, 04:46 PM
10/24/04

Stiff legs off of 4in Blocks
135x10
225x5
275x5
315x5
365x5
405x5
425x5

Barbell Rows off of Blocks
245x5x2sets

LatPulldowns
190x7
200x7
210x7

Wide Grip Seated Rows
160x7x3sets

Barbell Shrugs
225x15x2sets

90* Hypers
2x10 at bw.

Decline Banded Situps
5x10 with Mini-band

Still fealing alittle sick today, work out was slow, but it is all worth it to be feeling the weight agian.

RiNgMaSteR
10-24-2004, 05:48 PM
Insane lifts dude!! Seriously, everything looks very impressive!!

2THICK
10-26-2004, 10:27 AM
Insane lifts dude!! Seriously, everything looks very impressive!!
Thanks agian RingMaster, wait until tonight, I am hoping some old barriers are going to fall.

2THICK
10-26-2004, 05:42 PM
Well tonight I killed a barrier I have been wanting to pass agian.

10/26/04
Bench Press
135x10
185x5
225x3

4Boards
225x3
275x3
315x3
365x3
405x3
425x1
445x1
465x1
475x1
500x1 (Made the jump and popped it up)

CG Rack Lockouts
315x5x5 (Tris where beat from the Boards)

Reverse Grip Bench
225x5x5

Preacher Curls
90lbx12x3

Tonight felt freakin awesome. Great to pass the 500 mark agian. Next week onto floor presses.

RiNgMaSteR
10-26-2004, 06:48 PM
LOL you werent kidding! HUGE lift man! 500 is sweet ass ****!!

big_baller
10-27-2004, 01:16 AM
**** mate, huge friggin 4 board right there!!!

BPP
10-27-2004, 11:01 AM
damn! huge workout bruv!

2THICK
10-27-2004, 11:47 AM
Thanks to all, the comments are appreciated. Today I stunck up the room that the finance midterm was held in, ICY HOT filled that whole place. I am sore in all kinds of new ways today from pressing yesterday. I just cant wait unitl that 500lb is touching my chest and I am given that press command.

AJ Roberts
10-27-2004, 10:49 PM
Awesome 4 board wont be long now till you crush 500 in a meet!!

Just to update you on my plans for comps - 11th December is Wes meet, then 31st December APF West coast meet, and the Apirl Brent Meet. Hope to see you at one of these?

2THICK
10-28-2004, 10:02 AM
Thanks AJ, you definetly will see me at one of those meets. Maybe doing bench only. I just got back from the Doc and I have a Patellar tendon strain or mild tear right in the insertion. Hurts like hell, but should heal soon granted I leave it alone.

Take care bro, and see you on the platform soon.

2THICK
10-31-2004, 07:26 AM
10/29/04

CG Bench
135x10
185x8
225x5
260x3x8

4Boards
405x2x4

DB Hammer Extensions
35x12x4

PushDowns
110x15x4

Rear DB Laterals
30x12x4

Porky
10-31-2004, 09:43 AM
impressive strength 2thick.

what does icy hot smell like? ive never smelt it. is it bad?

Powerlifter 007
10-31-2004, 10:42 AM
Great lifting man, keep it up

2THICK
10-31-2004, 12:03 PM
impressive strength 2thick.

what does icy hot smell like? ive never smelt it. is it bad?
Thanks bro. I like the smell of icy hot, it smells just like any other type product(bengay etc..) If enough is applied (like I generally do) you smell like a big ass altoid.

2THICK
10-31-2004, 12:07 PM
Great lifting man, keep it up
Thanks Powerlifter007.

Today:

Stifflegs off of two 45lb plates (about 4in)
135x5
225x5
315x3
445x5
445x5

Stiff leg GM's
2x8 at 225lb

LatPulldowns
200x8
220x8

CG Seated Row
200x8x2

Reverse Band Bar Rows with Blue Bands
2x8

DB Shrugs
110x15x2

Decline Straight leg Raises
4x10 at bw.

Grip Work
Ivanko supper Gripper 6 sets of 10reps per arm.

Porky
10-31-2004, 05:28 PM
those sldls are insane

more then my max conventional deadlift =)

2THICK
10-31-2004, 09:02 PM
those sldls are insane

more then my max conventional deadlift =)
Thanks Porky. At your age I was not pulling anywhere near 405lb. Keep triaining right, sleeping and eating and by your my age you will be pulling much more than me. Take Care, C. Gillespie.

2THICK
11-02-2004, 06:09 PM
11/02/04

Bench
135x10x2
2Boards
185x3
225x3
275x3
315x3
365x1
Inzer DD
365x1
385x1
405x1
425x1
445x1
465x1

Neutral Grip DB Skull Crushers
3x10 with 35lb

Pushdowns (Narrow Grip)
3x10 with Stack

Barbell Overheads
145x5 each side by 4 sets. (This is the first time I have done these. I got them off the westside video. Basically you press/almost roll the bar over your head from front to back to front for one rep. These felt great, really kept alot of tension in the shoulders and could see how they would really develope them.)

DB Hammer Curls
55lb DB 3x5


Tonight was freakin awesome. The two boards went great. A member of the club I work at is interested in powerlifting and I put him in a shirt for his first time tonight and he blew up a 395lb, and he is mid to late 40's. Was great to see him hit that weight and his reaction afterwards, I will be trying to get him to do a bench meet with me next summer.

2THICK
11-04-2004, 09:05 PM
Today was a freakin awesome day. The Heavy Metal was cranked and I hit some great numbers.

GM's
45x10
135x5
185x3
225x3
275x3
315x3
365x1
405x1
445x1

RackPulls (From knee)

495x3
545x3
585x1
635x1
675x1
705x1 PR
725x1 PR

Pull-Throughs
Green Band 2x10

GluteHams
2x10

Decline Banded Situps
4x10 with Mini-Band.

2THICK
11-05-2004, 06:29 PM
11/5/04

SpeedBench
9x3 at 205lb + Light Bands.

CG Racklockouts
225x8x4

Rope Extensions
110x8x3

Roll-over-heads
115x5x4

Preacher Curls
90x8x5

Just a nice light speed day today. I am really sore from yesterday in my traps and rhomboids and hitting my arch was real fun.

2THICK
11-07-2004, 08:33 PM
11/07/04

Barbell Rows
135x10
225x5
275x5

LatPulldowns
210x8x2

Seated Rows
200x8x2

DB Shrugs
110x15x2

Ball Crunches
4x15

Straight leg Raises
2x15


This is the week off for my lower back, need to give it some time to fully recover.

2THICK
11-08-2004, 02:15 PM
GPP Work:

Log Throws (over the head like keg toss)
15 minutes

Wide leg crunches
3x25

2THICK
11-09-2004, 04:03 PM
11/09/04

Two Board Press
135x3
185x3
225x3
275x3
315x3
365x1
405x1 Miss
405x1 Miss
405x1 Slow but went up. Extremely Pissed.

Overhead 8in Smith lockouts
315x5
365x5
365x5

One arm pushdowns
5x8 at 70lb

Rear DB Laterals
3x10 with 30lb DBs

Preacher Curls
3x10 with 35lb DB.

Today was an off day. I have been studying alot and not eating enough, I missed some weight that was supposed to fly really pissed me off, that is why I kept making the attempts. F^ck it.

2THICK
11-12-2004, 10:31 PM
11/12/04

Warmup
Crunchies 3x25

Speed Bench
9x3 at 190 + light bands. 3 grips going wide to narrow. 45sec rests.

Tricep Extensions Rope
6x10 with 110lb

DB Shoulder Press
2x10 with 80lb DB

DB Rearlaterals
2x10 with 30lb DB

Lat Pulldowns (palms facing)
5x8 at 190lb

DB Preacher Curls
4x10 with 35lb DB.


Cardio 15min
Stationary Bike

Felt good today the speed was there and the assistance work felt nice.

RiNgMaSteR
11-13-2004, 09:42 PM
Nice workout man! Strong as always!!!! Keep up the good work!!

2THICK
11-14-2004, 05:17 PM
Nice workout man! Strong as always!!!! Keep up the good work!!
Thanks RingMaster.

11/14/04

Deads
135x5
225x5
315x5
405x5
500x5

Stifflegs off 4in Block
405x5

Weighted Hyper Extensions
2x8 with 60lb Bar

Banded Hamstring Curls
2x10 with a light band

DB Shrugs
2x15 with 100lb DB

Cable Standing Crunchies
5x10 with Stack + 25lb Plate

Side Bends
2x8 with 80lb DB

Very Good Day.

AJ Roberts
11-15-2004, 10:04 AM
2Thick are you heading up my way on the 11th dec?? Should be a good day.

2THICK
11-15-2004, 02:28 PM
2Thick are you heading up my way on the 11th dec?? Should be a good day.
The HIGH TEST MEET......I will be there. I am going to give it a run in the 259 bench equiped and Pull in the 259 (trying to decide on unequiped or equiped here). I am pulling strong without my Inzer so we will see. But ya, I will be on my way.

AJ010
11-15-2004, 02:32 PM
You're STRONG AS HELL DUDE!

DAMN 725LB RACK PULL!!!

All your lifts are just plain nuts dude!

Keep it up!

RiNgMaSteR
11-15-2004, 05:15 PM
You are one strong dude! Your pulling strength is unreal!! Keep up the good work man!!

AJ Roberts
11-15-2004, 06:56 PM
The HIGH TEST MEET......I will be there. I am going to give it a run in the 259 bench equiped and Pull in the 259 (trying to decide on unequiped or equiped here). I am pulling strong without my Inzer so we will see. But ya, I will be on my way.

Awesome i will be there along with Matt Ludwig and a few of his buddies lifting. Brent is going to be there with a table which ill be at most of the day as i lift first being a teen. Ill probably go 259 but i gotta shed a few pounds!

2THICK
11-15-2004, 09:09 PM
You're STRONG AS HELL DUDE!

DAMN 725LB RACK PULL!!!

All your lifts are just plain nuts dude!

Keep it up!
Thanks UnlimitedSteel. That was a great moment and I am still feeling some of the effects of that pull.

2THICK
11-15-2004, 09:10 PM
You are one strong dude! Your pulling strength is unreal!! Keep up the good work man!!
Like always thanks bro, I will be doing this meet, so we will see how the pulling has paid off.

2THICK
11-15-2004, 09:12 PM
Awesome i will be there along with Matt Ludwig and a few of his buddies lifting. Brent is going to be there with a table which ill be at most of the day as i lift first being a teen. Ill probably go 259 but i gotta shed a few pounds!
AJ....Do you have a link to there records. I checked the powerliftingonline site and it wont come up. Depending on the records I will decide how I want to lift. I do think I am going to pull un-equipped. Not even sure I can fit in my Max Dead anymore anyway. See you there bro.

C. Gillespie.

2THICK
11-16-2004, 04:58 PM
11.16.04

DB Bench Press
35x10
35x10
60x10
100x15
100x15
100x14

Tricep Pushdowns (Vbar)
6x10 with Stack.

Reverse Banded Barbell Rows ( Blue Bands)
4x10

Side DB Laterals
2x10 with 35lb DB.

Rear DB Laterals
2x10 with 25lb DB.

DB Hammer Curls (short Rest)
4x10 with 35lb DB.

Today felt good. I hit some high reps today and will try and beat them next week before moving on to the next low rep ME exercise. Reps can be humbling.

Fullback_45
11-16-2004, 06:59 PM
Great sets with 100lb dumbells Thick. Awsome training.

RiNgMaSteR
11-16-2004, 07:09 PM
Def great db benching man!! Strong as usual!!

AJ Roberts
11-16-2004, 07:46 PM
AJ....Do you have a link to there records. I checked the powerliftingonline site and it wont come up. Depending on the records I will decide how I want to lift. I do think I am going to pull un-equipped. Not even sure I can fit in my Max Dead anymore anyway. See you there bro.

C. Gillespie.

I think the site is down right now as Wes and Judy are making some huge changes to all the monster muscle stuff. The only thing i can think of is to go to the hitest site ( http://www.hitestevents.com/results.htm ) and look at the results.

2THICK
11-16-2004, 09:19 PM
I think the site is down right now as Wes and Judy are making some huge changes to all the monster muscle stuff. The only thing i can think of is to go to the hitest site ( http://www.hitestevents.com/results.htm ) and look at the results.
Thanks.


GPP Work 11.16.04
Bench
Barx100

Rear Band Laterals
3x15

Tricep Extensions rope
3x15 at 60lb

Treadmill 45* Incline 15min. 2mph.

2THICK
11-18-2004, 08:08 PM
Tonight was my first night squating in over a month. I have been suffering from a very small tear in the Patellar tendon at the insertion, but tonight, I came back.

Box Squats
45x10
135x5
185x3
225x3
275x3
315x3
365x3 (Belt for the rest)
405x1
455x1
500x1

Glute Ham Raises
3x10 at BW

Cable Standing Crunchies
3x10 at 80lb

Ball Crunchies
3x25 at BW.

RiNgMaSteR
11-19-2004, 12:36 AM
Pretty nice returen to squatting id say! Were those Box squats to parallel?

2THICK
11-19-2004, 08:30 AM
Pretty nice returen to squatting id say! Were those Box squats to parallel?
2in below parallel.

2THICK
11-19-2004, 09:17 PM
11.19.04

Speed Bench (One light band looped under bench = alot of tension)
9x3 with 185lb + band. 3grips wide to narrow, 45 sec rest.

One arm Extensions
3x10 70lb

Rope Behind head extensions
3x10 at 110lb

Neutral Grip LatPulldowns
5x8 at 190lb

Side Cable Laterals
4x10 at 40lb

Preacher Curls
4x10 at 100lb

Solid lift today. Speed was going great, strong explosion off of the chest. Muscle mass is comming along nicely with the assistance work, and tricep strength is going great.

2THICK
11-27-2004, 12:19 PM
11/26/04

Raw Bench
135x10
185x5
225x3
275x3
295x3
315x3
335x3

Decline Bench
225x5
275x5
315x5

4Boards
315x3
335x3
365x1

3Boards
335x1

2Boards
335x1

1Board
335xMiss

Tricep Rope Extensions
2x20 at 110lb

Rear Cable Laterals
3x12 at 30lb.

Today felt great. All boards and decline work where done close grip. This is the first time since I tore my pec that I actually handled some weight down to the chest. The pec felt ok, no pain and I will be giving the MetalMiltia routine a go agian and anticipate my numbers going back up where they belong.

2THICK
11-28-2004, 06:30 PM
11.28.04

Rack Pulls (From Knee)
225x3
315x3
405x3
495x3
585x1
675x1

Barbell Rows (off blocks)
250x5x2

LatPulldowns
210x8
220x8

Seated Cable Row
2x8 at 200lb

DB Shrugs
2x15 at 100lb DB.

Good Solid lifting tonight. Will be starting new Dead cycle comming next Sun.

RiNgMaSteR
11-28-2004, 07:27 PM
Sweet looking workouts man! Keep up the good work!

2THICK
11-30-2004, 04:21 PM
11.30.04

Close Grip Bench
135x10
185x5
225x3
275x3

Inzer DD
315x5
365x3
405x1
425x1
445xMiss

6Boards
405x3
425x3
455x1

5Boards
455xMiss
405x1

4Boards
405xMiss

RackLockouts
225x3
275x3
315x3
365x3
405x1

*All Boards and RackLockouts where done Close Grip.

Tricep Pushdowns
3x12xStack

Rear Cable Laterals
2x10x30

This was an eye opener day. It will take some time to get used to doing the volume agian. Overall was a good workout and felt great getting in the groove of the shirt agian doing some reps.

2THICK
12-02-2004, 09:28 PM
12.2.04

I got an Inzer Double Ply Hardcore awhile back and thought I would give it a run tonight. After 35min of putting it on I couldnt even hit depth. I have gained about 15lb since I ordered it and need to drop that to get a proper fit. Anyway

Squats
135x5
225x3
315x3
405x3
495x1
585x1
675x1 ( I got the weight 4in from parallel but could not go any deeper, the suit is too tight, but I smoked all of these weights and felt like I still had quite abit more in me. I really want to get a mono lift though, walking out carrying heavy weights is quite a strain.) Overall good run, I'll drop some weight and try it again later. Great suit though.

Glute Ham raises
3x10 at Bodyweight.

Beat to crap so called it a night.

2THICK
12-03-2004, 04:09 PM
12.03.04

Today I was having some major pain in the elbows. While squating in the suit last night I didnt grab the bar as wide as I normally do and it really torked the **** out of my elbows. I tried to suck it up take the NSAID'S and lift but I only got through the Bench and I had to stop due to the pain. This is something I am going to have to pay close attention to in the future.

Today:

Bench press

135x10x2
185x5
225x3
275x3
315x3
335x3 (weight went up easy :)

Porky
12-03-2004, 04:15 PM
12.03.04

Today I was having some major pain in the elbows. While squating in the suit last night I didnt grab the bar as wide as I normally do and it really torked the **** out of my elbows. I tried to suck it up take the NSAID'S and lift but I only got through the Bench and I had to stop due to the pain. This is something I am going to have to pay close attention to in the future.

Today:

Bench press

135x10x2
185x5
225x3
275x3
315x3
335x3 (weight went up easy :)


sucks when stuff like that happens when its so easily preventable

least ya tried to battle er out

2THICK
12-09-2004, 09:36 PM
12/09/04

Well Finals are over it has been a hell of a week and I cant wait to hit that workout tomorrow. Anyway it was time to change up my program so here it is, I wrote this one up tonight and will be following it for quite awhile to come.

POWER PROGRAM 12/9/04

Sun. off
Mon. Deadlift
Tue. Raw Bench
Wed. off
Thur. off
Fri. Squat
Sat. Shirt Bench


DEADLIFT.

All deads are done stiff leg off of 4-5in blocks.

Week 1 Stiff leg 2x5 same assistance
Week 2 Stiff leg 2x5 same assistance
Week 3 No stiff leg, keep all other assistance
Week 4 Stiff 2x5 same
Week 5 1x5.go for it, same assistance
Week 6 Same as week 3
Week 7 Stiff 2x3
Week 8 Stiff 2x3
Week 9 Stiff 1x3 all new PR
Week 10 Same as week 3

ASSISTANCE WORK
Barbell bent rows off platform, 2x5
Chins with weight if possible, 2x5
Machine row 3x7
Or front lat pulls 3x7
Db shrugs 2x15
Heavy ab work 4 sets minimum
Reverse or reg hyper 3x10
*Like normal all credit for the Deadlift goes to my man Brent Howard.

Bench

All Benching will be done Metal Militia Style, except on the raw
day. The raw day will be done there style for two weeks in a row then on the
third week I will do a speed day:

Exercise Sets Reps
Bench Press * 9 3
Choose two of Tricep Exercises
Alternating every two weeks
Tricep Extensions 6 8 to 10
Barbell extensions off floor 6 6 to 10
DB Extensions off floor 6 6 to 10
Medicine Ball throwing 4 20
Clapping Pushups w band 6 10 to 15
Upright Rows 3 10
Side Laterals 3 10
Plate Raises 3 10


Squat

Squatting along with the deadlifts will be done two weeks heavy
and one week light (time to rest lower back.)

Box Squats
2 weeks 5s up to 5 rep max.
2 weeks 3s up to 3 rep max.
Same rep scheme for weeks:
2 sets of Box Squats 55% +Green Bands.
GoodMornings 2x5
Pullthroughs or GluteHam Raises 2x10
Adductors 2x10
Heavy Abs Minimum of 5 sets.
Calves 2x10

2THICK
12-10-2004, 11:15 AM
12.10.04

Box Squats ( 2in below parallel).
45x5
135x5
185x5
225x5
275x5
315x5
365x5 . The Higher Volume today killed me, its been awhile since doing 5's.

Good Mornings (Wide Stance)
275x5x2sets

Band Pullthroughs
2x10 with Green Band (Average Band)

Standing Cable Crunches
4x10 with Stack.

Calf extensions on leg press
2x10 at 400lb

Adductors
2x10 with stack.

Felt great to be back today, I have dropped six pounds over the last week and I was feeling the effects of the caloric deficit today. Back to the Beef and weights.

Porky
12-10-2004, 08:35 PM
ahha mr.copy cat doing same deadlift routine as me =) hehe

nice workout there sir

6lbs you gotta get eatin

2THICK
12-10-2004, 08:41 PM
ahha mr.copy cat doing same deadlift routine as me =) hehe

nice workout there sir

6lbs you gotta get eatin
Thanks Porky. I did drop the weight too fast, got to love finals, but my overall goal is to get back down to the 240lb range and still bring my lifts up. I have my next meet planned and have set aside the funds so it is on next March, 12 down the way from me in Medford,OR. I want to be able to compete in 242, so expect more weight to keep going off of me, just not so fast :)

Porky
12-10-2004, 08:57 PM
how many lbs u got to drop till 240?

losin weight and bringing lifts up. nothin 2thick can't handle

2THICK
12-11-2004, 08:39 AM
how many lbs u got to drop till 240?

losin weight and bringing lifts up. nothin 2thick can't handle
Thanks for the incoragment, getting strong and putting on weight has always been easy for me, dropping is a little more tricky while trying to not effect strength. I have about 16lb right now to make weight by march. Easily done. If I have to I can drop water weight before weigh-ins.

2THICK
12-11-2004, 11:36 AM
12.11.04

Metal Mitlita shirt day:

CG Bench Press
45x20
135x10
135x3
185x3
225x3
275x3

5Board
315x3
365x3
405x3
425x1

4Board
315x3
365x3
385x1
405x1
425xmiss

Inzer DD (full range work)
315x3
365x1
385x1
405x1
425x1 (Last two touched, I felt they where about 90%)

CG Racklockouts
275x3
315x3
365x3
385x3
405x3
425x3

Tricep Pushdowns
3x10 at 80lb

Rear DB Laterals
2x10 at 30lb.

I did today like they discuss in there video, shirt work after boards, made a hell of a diffrence, really makes you focus on using the shirt and not muscling the weight due to the fatigue from boards.

Bad note, elbows ****in hurt, where killing me through most of the workout.

Porky
12-11-2004, 12:07 PM
nice pressing there

you workout at a gym or home?

2THICK
12-11-2004, 12:25 PM
nice pressing there

you workout at a gym or home?
Thanks. I workout at a gym,( I also work there.) I used to work for Golds Gym but I got tired of there Bull****. Now I work at an athletic club, and they are very respectful of what I do, so it all works out. I do cycle between training at the club, campus gym, or an old hall that is just for those of us on the lifting team.

Porky
12-11-2004, 02:11 PM
awsome.

u a trainer? or what?

what u takin in college/uni?

just curious. not sure what i wanna do after highschool definitely post secondary education. but i dunno what for. i want somethin to do with fitness or anything related to lifting lol

2THICK
12-12-2004, 07:49 AM
awsome.

u a trainer? or what?

what u takin in college/uni?

just curious. not sure what i wanna do after highschool definitely post secondary education. but i dunno what for. i want somethin to do with fitness or anything related to lifting lol
I do train a select few, but I am not a trainer. I work the desk, on the weight floor and do the pool chemicals every two hours. Since I used to be a trainer at Golds (part of the Bull**** I got sick of), they gave me a test of my knoledge and said I could train clients if I want. I normally will only train 3 to 4 at a time. I am very lucky to have this job, I look at many other college students and what they do for work.

Anyway I am getting my degree from the college of business with an accounting specialty. Shortly after I am done I will be able to sit for the cpa exam and go from there. I started out in Pre-pharmacy, but I realized I did not want to do this for the rest of my life. To me business is the most versatile degree and with an option in accounting you can do about anything.

Take Care, C. Gillespie.

2THICK
12-14-2004, 04:34 PM
12.14.04

OK, so I am going to be back at the drawing board again. On Sat. workout while doing the lockouts at the end I had a small pop in my right pec, that ended up hurting worse as the day went on. The next morning: my pec hurt like hell, and elbows felt destroyed. Went to see the doc yesterday and nothing is torn, but he said my right pec major has a severe strain and was on the verge of tearing. Since I have not been going too heavy, we equated this to my left pec tear back in April hasnt fully healed and my right pec is overcompensating.

My journal is going to have a very diffrent look from now on, but the quest is still on. I will make my 1900lb total and move on and take my rank as elite.

Today: (Extremely Light)

Bench
135x10
135x10
185x10
225x5
225x5
225x5
225x5
225x5

Incline Bench
135x6
185x4
225x2

Decline Bench
135x6
185x4
225x2

Rope Extensions
100x12
110x12
120x12

V-Bar Pushdowns
190x10
190x10
Ran the rack on the last set, started at 120 and went down to 50, doing 10 reps on each 10lb drop( smoked my triceps).

JackBags
12-14-2004, 05:32 PM
Be careful man, watch yourself !

Porky
12-15-2004, 07:12 AM
thats poo

hope it heals up soon

RiNgMaSteR
12-15-2004, 08:18 AM
Wow, i would ease off the chest training for a week or so dude! Why risk tearing it and being on the shelf for months? Good luck with everything man!

2THICK
12-15-2004, 12:23 PM
Be careful man, watch yourself !
Thanks, I definetly am.

2THICK
12-15-2004, 12:24 PM
thats poo

hope it heals up soon
Me too. I started taking CoQ10 agian and upped my gelcaps of Fishoils. I also started adding hot and cold therapy. So hopefully it will be pretty soon for a full recovery, but stand by things will be changing.

2THICK
12-15-2004, 12:28 PM
Wow, i would ease off the chest training for a week or so dude! Why risk tearing it and being on the shelf for months? Good luck with everything man!
Thats what I was thinking when I went down to those weights on my last chest day, just enough weight to flush some blood into the muscles and carry the crap out. Thats the mistake I made last time, I didnt realize the extent of my injury, and two weeks after the intial "pop", got in my shirt started hitting some weights and pow, pec tears and weight falls on my chest. I am coming up with some good stuff, so this will never happen again.
Thanks all for the replies.

2THICK
12-15-2004, 12:31 PM
12.15.04

DB Bi-lateral Rows
55x10
70x8
90x6
100x4

LatPulldowns
170x10
170x8
190x6
210x4

Seated Cable Low Row
150x10
170x8
190x6
200x4

Barbell Shrugs
225x10 (overhand)
275x8 (overhand)
275x6 (overhand)
315x15 (opposing grip)

Just a nice back day, great to get some training on it agian, it has been neglected for too long. The Monster Will Return.

2THICK
12-28-2004, 10:31 PM
After a few week total lapse of all judgment, I am back to training for the full three lifts. I will make the sacrafices where I must, but I am too close to too many records to stop the pulling and squating. I will be using a little more old school type approaches, but come 10 weeks from now on March 12 I will be on the platform again and earning my place. Thank you all for the support with my temporary retardation.

Today:

Bench Press
45x20
135x10
135x10
185x8
225x6
275x5
295x5x4sets

DB Bench Press
100x10
100x10
100x10

Dips
BWx10,8,8,6

CG Presses (2x4 on bench machine)
3x10 at 120

Rope Pushdowns
3x10 at 110

Today felt good. Will be hitting some heavy pulls on Friday.

Porky
12-28-2004, 10:39 PM
the big man is back. lookin forward to seein some crazy pulls man. deadlifts rock =)

2THICK
12-29-2004, 12:30 PM
the big man is back. lookin forward to seein some crazy pulls man. deadlifts rock =)
Yes, it is all about the mighty DEAD. I will be shooting for several state titles but the first on my list is the WABDL Class 1men 242lb. I allready have the 259lb class 1men record, but I want to drop down and beat that 242.

I also will be gunning for the Oregon State IPA record for the 242lb class.
I will keep up my heavy bench training and stand a good chance setting state record there also however,the main goal with that remains the same, 2x's bodyweight, then on to 500lb.


2THICK.

SoG
12-29-2004, 03:13 PM
lol, Make your mind up!!!! Guess you found some time for those hard ass squat/dead workouts, huh?

Good decision, man! Keep up the good work, it will pay off!



-Dave

Limbo
12-29-2004, 09:35 PM
After a few week total lapse of all judgment, I am back to training for the full three lifts.And let us never speak of the Dark Side that is only bench ever again. Even though it's so sexy. :D

IronBender800
12-30-2004, 09:00 AM
Nice to hear your doing all 3 lifts again. Look forward to more monster workouts man!!

Porky
12-30-2004, 12:07 PM
2thick you gonna go back on the deadlift routine again?

Fullback_45
12-31-2004, 01:47 AM
Goodluck killing the **** out of these records Thick. Can't wait to see how much iron you **** up these next 10 weeks!

2THICK
12-31-2004, 06:47 AM
lol, Make your mind up!!!! Guess you found some time for those hard ass squat/dead workouts, huh?

Good decision, man! Keep up the good work, it will pay off!



-Dave
Thanks Dave, ya I will make the time. Only I have to stop missing class just because I cant wait to squat, no joke, used to happen :)

2THICK
12-31-2004, 06:48 AM
And let us never speak of the Dark Side that is only bench ever again. Even though it's so sexy. :D
LMAO.....Sexy?

2THICK
12-31-2004, 06:50 AM
Nice to hear your doing all 3 lifts again. Look forward to more monster workouts man!!
Thanks IronBender, I am too. As we speak the icy-hot is heating up my back for my early deadlifting session this morning.

2THICK
12-31-2004, 06:55 AM
2thick you gonna go back on the deadlift routine again?
YES. I am going to start this morning, but with the peaking program. Today marks the beginning of the 10 week training session for the meet in March. Today is going to feel sooooooo....good.

2THICK
12-31-2004, 06:57 AM
Goodluck killing the **** out of these records Thick. Can't wait to see how much iron you **** up these next 10 weeks!
Thanks Fullback_45. It should be interesting. The squat program I am doing is for off season squating, nothing too hard, since this a push/pull only meet. The bench I will be training defirently also with a periodization program and shirt work only in the last 4weeks prior to meet. Should be a good plan and joints will hopefully feel better.

2THICK.

2THICK
12-31-2004, 09:27 AM
Last workout of the Year and it was a good one:

Deadlifts
135x5
225x5
315x5
405x3
500x5 (Working Sets)
500x5

Stiffleg Deadlifts off Blocks
425x5

GoodMornings
275x5
275x5

LatPulldowns
190x7
210x7

Seated Cable Row
220x7
220x7

DB Shrugs
100x15
100x15

Nautilus Machine Crunches
140x10
150x10
150x10
140x10 (This Machine made me find my week point today).

Pulling today felt great.

Porky
12-31-2004, 02:02 PM
awsome workout. i cant wait to start the peaking part. see what i can pull conventional.

2THICK
01-03-2005, 10:26 AM
awsome workout. i cant wait to start the peaking part. see what i can pull conventional.
Thanks Porky. You will be suprised at how easy it will be to pull after doing the off season routine.


Today:

Squats
45x5
135x10
135x5
185x5
225x5
275x5
315x3
370x8 (working sets)
370x8

Box Squats (2in below parallel)
290x5
290x5

Hamstring curls
140x8
140x8
150x8

Calf Raises
390x15
390x15
390x15

Adductors
190x8
190x8
190x8

ABS
Nautilus Machine
140x10x5sets

Obliques
Side Bends
3x8 with 80lb DB.

Porky
01-03-2005, 07:41 PM
great squating.

i just pulled 365 1x5 sldl off platform today =) this routine def. workin.

what weights u aiming for at the meet? or 2 early to tell?

2THICK
01-03-2005, 09:58 PM
great squating.

i just pulled 365 1x5 sldl off platform today =) this routine def. workin.

what weights u aiming for at the meet? or 2 early to tell?
Thanks Bro. That is some great pulling, congrats on the accomplishment. At the meet I am shooting for a state record breaking 650.2 in the 242 class and would like to try a kill the 700lb barrier, we'll see. Bench I would like to be hitting mid 400's, not sure, will have to see how pecs hold up and progress. My openers will be 600lb on the dead and 400lb on bench. I want to smoke some good weights.

IronBender800
01-04-2005, 02:23 AM
Monster workouts dude!! Looking super strong!! Keep up the good work and good luck at your meet!

Limbo
01-04-2005, 08:19 AM
Awesome workouts, big guy!

When is the meet?

2THICK
01-04-2005, 11:35 AM
Monster workouts dude!! Looking super strong!! Keep up the good work and good luck at your meet!
Thanks IronBender800. I am going to be giving this meet my all.

2THICK
01-04-2005, 11:36 AM
Awesome workouts, big guy!

When is the meet?
The meet is march 12th.

http://www.wabdl.org/medford_or_entry.htm#Medford%20OR%20Entry

This one will qualify me for the Worlds agian. Hopefully I will be able to come up with the funds to go, dang....I need a sponsorship so bad.

Memnoch
01-04-2005, 11:50 AM
Good luck with the meet, all that effort better pay off! Do you know much about the others who are going to compete?

SoG
01-04-2005, 01:03 PM
The meet is march 12th.

http://www.wabdl.org/medford_or_entry.htm#Medford%20OR%20Entry

This one will qualify me for the Worlds agian. Hopefully I will be able to come up with the funds to go, dang....I need a sponsorship so bad.

Sounds good man! Why don't you contact some supplement companies or strength equipment companies and see if they'll work with you. Tell them how you can make them money through your competition by wearing/supplementing with their gear. Then go post your results in the teen forum and tell them what stuff you used to get so damn good at lifting!

Whoring yourself to business, yes! But you'll get some free stuff and hopefully sponsorship to compete!

Good luck!


-Dave

Porky
01-04-2005, 07:15 PM
Thanks Bro. That is some great pulling, congrats on the accomplishment. At the meet I am shooting for a state record breaking 650.2 in the 242 class and would like to try a kill the 700lb barrier, we'll see. Bench I would like to be hitting mid 400's, not sure, will have to see how pecs hold up and progress. My openers will be 600lb on the dead and 400lb on bench. I want to smoke some good weights.

ull smoke some crazy weights. those records are all urs baby =)

2THICK
01-04-2005, 07:58 PM
Good luck with the meet, all that effort better pay off! Do you know much about the others who are going to compete?
Thanks, I think the effort will pay off.
No idea about others. A great powerlifter once told me to not worry about them, he said to just think about the things you can control. All I know is I should hold my own just fine :)

2THICK
01-04-2005, 08:02 PM
Sounds good man! Why don't you contact some supplement companies or strength equipment companies and see if they'll work with you. Tell them how you can make them money through your competition by wearing/supplementing with their gear. Then go post your results in the teen forum and tell them what stuff you used to get so damn good at lifting!

Whoring yourself to business, yes! But you'll get some free stuff and hopefully sponsorship to compete!

Good luck!


-Dave
I have tried to some extent. I do have some "at cost sponsors", Daily Sports Nutrition and Rock Solid Nutrition give me my supplements at cost, which I greatly appreciate. I contacted a few other companies and it looks like once I get more state records and finally total elite, it may be closer, I am confident if I could ever crack some world records that it will happen, but those are still aways off.

Anyway, as always Dave, thanks.........2THICK.

2THICK
01-04-2005, 08:05 PM
ull smoke some crazy weights. those records are all urs baby =)
I want them bad. After this meet I want to do a full 3lift IPA meet over on the coast, I will hopefully set some more there, if only I can keep my freekin weight down.

2THICK
01-05-2005, 10:48 AM
Bench Press
45x20
135x10
185x5
225x5
250x1
Working Sets
290x4
290x4
290x4
290x4

3Boards
290x4
290x4
290x4
290x4

Decline
290x4
290x4
290x4
290x4

6in Cambered Bar (with 1Board)
220x4
220x4
220x4
220x4

Tricep Extensions (Rope)
110x10x6sets

Felt great today. The camberd bar I think will help alot with the pec flexabiltiy and help keep my pecs from tearing again in the future. Two top lifters that I know of highly suggest the cambered bar use, Bill Gillespie and Rickey Dale Crain, and now I can see why.

2THICK.

Pro
01-05-2005, 12:05 PM
Nice volume on your workout. Good luck at your meet! Sorry if I missed it, but what total are you going for at your meet?

2THICK
01-05-2005, 01:04 PM
Nice volume on your workout. Good luck at your meet! Sorry if I missed it, but what total are you going for at your meet?
It is a Push/Pull meet, Bench and Dead only. I will be hoping for an 1100+ pound total out of the 2 lifts.

Porky
01-05-2005, 01:05 PM
Bench Press
45x20
135x10
185x5
225x5
250x1
Working Sets
290x4
290x4
290x4
290x4

3Boards
290x4
290x4
290x4
290x4

Decline
290x4
290x4
290x4
290x4

6in Cambered Bar (with 1Board)
220x4
220x4
220x4
220x4

Tricep Extensions (Rope)
110x10x6sets



2THICK.

wth. why u copying my bench program =) haha j.p.

2THICK
01-05-2005, 10:00 PM
wth. why u copying my bench program =) haha j.p.
I couldnt let you have all the fun now could I?

Porky
01-06-2005, 03:26 PM
I couldnt let you have all the fun now could I?

you could have and should have ;)

Fullback_45
01-06-2005, 04:59 PM
Awsome benching through and through.

2THICK
01-06-2005, 07:25 PM
Awsome benching through and through.
Thanks Fullback_45. I am feeling every pound pushed yesterday.

2THICK
01-07-2005, 06:02 PM
Today while pulling I strained the hell out of my lower back. I pull first thing in the morning and always Icyhot my back when I get up, this way by the time I get to the club, it is good and hot and the warmups go smoothly. Today my tired ass forgot to put on the icy hot and I suffered the consquences. I strained (mildly) my lower back doing my first working set, so my working sets got cut down to one, and I did the rest of the workout lighter.

Deadlifts
135x5
185x5
225x5
315x5
405x3
520x5 (First working set, OUCH)

Stiffleg Deads off blocks
315x5

GoodMornings
225x5x2sets

BarbellRows
225x5x2sets

WG LatPulldowns
220x7x2sets

Seated Cable Rows
230x7x2sets

DB Shrugs
100lb DBx2sets of 15

Standing Cable Crunches (Wide Stance)
190x10x5sets

Porky
01-07-2005, 06:40 PM
damn man thats ****.

must not have been to bad if u continued ur workout with light loads,

take it ez man dont wanna get badly injured and have me pullin more than you

:) hehe :D

edit: just found out how to do this smilie :D hehe

2THICK
01-07-2005, 09:32 PM
damn man thats ****.

must not have been to bad if u continued ur workout with light loads,

take it ez man dont wanna get badly injured and have me pullin more than you

:) hehe :D

edit: just found out how to do this smilie :D hehe
Its cool, nothing I havnt done before. Next week is the week off for lower back, so it wont be taxed for another 2 weeks anyway, but when that time comes I have my eyes set on even higher numbers and lots of IcyHot.

Limbo
01-08-2005, 07:54 AM
Still looks like a good workout to me!

You call 225 on GMs light weight? Damn. :eek:

IronBender800
01-08-2005, 08:04 AM
Nice workout dude! Take it easy on the lower back for a week or 2 and you should be ok.

2THICK
01-08-2005, 09:19 AM
Still looks like a good workout to me!

You call 225 on GMs light weight? Damn. :eek:
Thanks Limbo. I guess it is funny the weights we get used to doing, GM's have always been a good one for me, just dont ask what I can curl :)

2THICK
01-08-2005, 09:20 AM
Nice workout dude! Take it easy on the lower back for a week or 2 and you should be ok.
Thanks Irone Bender800, that is what I will be doing, this program calls for two weeks of heavy pulling and one off. So technically I wont be pulling for another two weeks, but on the good note my back feels ok today, just feels extremely overworked, not injured.

2THICK
01-08-2005, 09:26 AM
Speed Bench
Warmups
45x20
135x5
185x5
Speed sets
165lb + Light Bands (Purple jumpstretch)
9sets of 3 reps, rest was roughly 30sec.

DB Neutral Grip Floor Presses
3x10 at 80lb DB

Smith Lockouts
225x3
275x3
315x3
365x3
405x3
455x1 (squat rack was in use, so we made due).

Rope Pushdowns
6x10 at 110lb.

Side DB Laterals
2x10 at 30lb DB

Plate Raises
2x10 at 35lb.

Unilateral Hammer Curls
3x10 at 35lb DB.

Porky
01-08-2005, 09:27 AM
what do you curl?

im evil

2THICK
01-08-2005, 10:30 AM
what do you curl?

im evil
The is an old saying: You might be a powerlifter if you Bench 400 and curl 40. I think this about sums it up ;)

IronBender800
01-08-2005, 11:11 AM
The is an old saying: You might be a powerlifter if you Bench 400 and curl 40. I think this about sums it up ;)

haha yep bis are for show and tris are for go.

Nice workout dude!!

2THICK
01-10-2005, 09:53 PM
Squats with shortened Green Band (about 160lb tension at top)
Barx5
135x5
185x5
225x3
275x2x5sets (435lb at top, 275lb at bottom.)
All squats where done to a parallel box.
315x2 (no bands) Easy, just did to feel.

45*Hypers
2x10

Green Band Pullthroughs
2x10

Adductors
2x10 with stack.

Calf Raises
3x10 with 400lb

Standing Cable Crunches
3x10 with Stack

Nautilus Crunches
3x10 at 120lb

Side Bends with DB
80lb DB 3x10

Today felt good. Back is feeling better from the Pulling. I am actually going to gain some weight and go up to the next weight class. I got my goals set on some of there records that I want, besides easier to gain 10lb than to drop.

2THICK
01-12-2005, 10:59 AM
2Board Press
135x3
185x3
225x3
275x3
315x3
365x1
385x1
405x1
415x1

8in CG Rack Lockouts
5x5 at 365lb

Rope Pushdowns
5x8 at 140lb

Hammer Bar Curls
5x8 at 115lb

:)

Porky
01-12-2005, 12:58 PM
nice hammer curls :cool:

strong squats

415 2board is cool beanz

what records u gonna try and break now?

2THICK
01-12-2005, 01:29 PM
nice hammer curls :cool:

strong squats

415 2board is cool beanz

what records u gonna try and break now?
Thanks. I will not try to break any, I AM GOING TO BREAK the 275lb Class 1 men Deadlift state record. Bench, I hope to be close to the record but we will see, I pull much better than I push.

Newbtime
01-12-2005, 01:54 PM
impressive board presses there sir,you press more then i pull :(

2THICK
01-12-2005, 07:50 PM
impressive board presses there sir,you press more then i pull :(
Thanks Oldtime. Dont worry about me pressing more than you pull, there are guys who press what I squat and are a hundred pounds lighter. It is all relative and everyone starts somewhere.

2THICK.

.aeterna
01-13-2005, 05:12 AM
very nice lifts 2thick....whats your height and bw?

2THICK
01-13-2005, 06:54 AM
very nice lifts 2thick....whats your height and bw?
Thanks. I am 5'9" and as of this morning 256lb.

Limbo
01-13-2005, 07:56 AM
Awesome workouts, bro!

BPP
01-13-2005, 04:16 PM
damn, your pressing is VERY impressive!!!

2THICK
01-13-2005, 06:20 PM
Awesome workouts, bro!
Thanks Limbo, I have been having some good lifts lately.

2THICK
01-13-2005, 06:22 PM
damn, your pressing is VERY impressive!!!
Thanks, BPP. I do what I can.

2THICK
01-14-2005, 10:22 PM
Barbell Rows
45x10
135x5
185x5
275x5 (little too heavy)
255x5 (Just Right :) )

Lat Pulldowns
190x7
210x7

Seated CG Cable Rows
220x7
220x7

DB Shrugs
100x15
100x15

Nautilus Crunch Machine
140x10x5sets

Preacher Curls
4x10 at 130lb

Reverse Preacher Curls
3x10 at 70lb


Good day. I will be ready to pull strong next friday. Got a new squat suit off of ebay I am going to work on pulling in, cosidering I wont fit in my MaxDead for awhile.

big_baller
01-14-2005, 11:53 PM
Awesome back strength there.

Can you give me any tips on 2 board press? I want to hit 350 on Monday, and my max is a little over 330...doable?

Sorry to do this to your journal, but i'd like to hear from someone with a 415 2-board press.

dim3z
01-15-2005, 12:01 AM
awesome workouts man, i look forward to day that im half ure strength :P
gl for ure meet in march

Limbo
01-15-2005, 07:42 AM
Looks like a nice light workout there.

For bent rows, do you explode out of the bottom or control it on the way up?

Porky
01-15-2005, 06:17 PM
nice light day. cant wait to see some more pullin mr

2THICK
01-16-2005, 03:13 PM
Awesome back strength there.

Can you give me any tips on 2 board press? I want to hit 350 on Monday, and my max is a little over 330...doable?

Sorry to do this to your journal, but i'd like to hear from someone with a 415 2-board press.
Thanks Big_Baller. The best advice I can give is to set up right and to stay tight. I do this by:
Pulling my shoulder blades back and resting on my traps with a good arch.
Having the feet firmly planted through the heels into the floor and use the leg drive off of the bottom.
When taking the hand off I will get in a huge breath of air before recieving the bar, I will hold this in through the decent and until I explode to the top expelling the breath as I press.
When grabbing the bar I try to squeeze it as hard as possible and actuall try and and bend the bar in half, bending bar towards bottom of bench. This helps me keep my triceps tight through the decent and also aids in the lats being incorporated into the movement as well.
That is about it. There are many times when I dont do these things and I come out of my groove and will miss a lift, just to come back and set up properly and blow it right up.
Hope this helps. Feel free to ask questions any time, that is why I am here.

2THICK.

2THICK
01-16-2005, 03:17 PM
awesome workouts man, i look forward to day that im half ure strength :P
gl for ure meet in march
Thanks dim3z. Everyone is somewhere, train hard, eat your wheaties and sleep alot and you will easily surpass me.

2THICK
01-16-2005, 03:25 PM
Looks like a nice light workout there.

For bent rows, do you explode out of the bottom or control it on the way up?
Very explosive. ED Coan summed it up awhile back when he said "These should be done in a violent explosive movement." I have lived by that since and everything is good.

IronBender800
01-16-2005, 03:26 PM
Awesome workout dude!

Those are some strong rows!

2THICK
01-16-2005, 03:34 PM
nice light day. cant wait to see some more pullin mr
Thanks Porky, next friday will try for a new 5 rep PR.

2THICK
01-16-2005, 03:46 PM
Awesome workout dude!

Those are some strong rows!
As always thanks bro, the comments are always appreciated.

2THICK
01-16-2005, 03:59 PM
Speed Bench with Light Bands
135x10
135x10
185x3
190x3x9sets with light bands, 3 grips starting wide to narrow, 30 sec rest.

5in Camberd Bar Bench
225x6
225x6

DB Flys
50lb x 6
50lb x 6

Rope Extensions Behind head
6x8 at 80lb

Medicine Ball throws
4x15 (real tricep killer)

Side DB Laterals
3x10 at 35lb

Overheads
3x5per side 135lb.

Nice day. I am writing this the day after, catching up, and my pecs are sore as hell. Those Camberd bar and flys hit the weaker areas of my pecs that tore in the past and will hopefully help bring them up to par.

Porky
01-16-2005, 04:08 PM
good workout.

what are "overheads" lol

i assume some type of press

2THICK
01-16-2005, 04:16 PM
good workout.

what are "overheads" lol

i assume some type of press
Overheads are a type of shoulder press, but instead of pressing the weight up, you simply roll it over your head in a pressing motion. So you start the bar in front of you on the chest, press up just high enough to clear the head and kind of roll over to behind your head and lower as far as comfortable and then reverse and repeat. These really beat the hell out of the shoulders and are a great builder of shoulder strength.

Porky
01-16-2005, 04:20 PM
isnt that a bradford press?

edit: http://www.t-nation.com/findArticle.do?article=219rene

scroll to the very bottom. then scroll up a tad till u see some pics. u will know when u hit it. if thats what u talkin bout thats a bradford press

2THICK
01-16-2005, 06:08 PM
isnt that a bradford press?

edit: http://www.t-nation.com/findArticle.do?article=219rene

scroll to the very bottom. then scroll up a tad till u see some pics. u will know when u hit it. if thats what u talkin bout thats a bradford press
Looks like it is, I just never knew what to call them. Regardless, they work great.

Porky
01-16-2005, 08:22 PM
Looks like it is, I just never knew what to call them. Regardless, they work great.

well u better start calling them bradford presses.



or ELSE!


:D :cool:

big_baller
01-16-2005, 11:06 PM
Thanks Big_Baller. The best advice I can give is to set up right and to stay tight. I do this by:
Pulling my shoulder blades back and resting on my traps with a good arch.
Having the feet firmly planted through the heels into the floor and use the leg drive off of the bottom.
When taking the hand off I will get in a huge breath of air before recieving the bar, I will hold this in through the decent and until I explode to the top expelling the breath as I press.
When grabbing the bar I try to squeeze it as hard as possible and actuall try and and bend the bar in half, bending bar towards bottom of bench. This helps me keep my triceps tight through the decent and also aids in the lats being incorporated into the movement as well.
That is about it. There are many times when I dont do these things and I come out of my groove and will miss a lift, just to come back and set up properly and blow it right up.
Hope this helps. Feel free to ask questions any time, that is why I am here.

2THICK.

Thanks mate, i got the 350 today.

Your workouts look awesome as usual.

Limbo
01-17-2005, 07:41 AM
Very explosive. ED Coan summed it up awhile back when he said "These should be done in a violent explosive movement." I have lived by that since and everything is good.Cool, that's how I've been doing them. Thanks for the advice!

Nice workout, too!

2THICK
01-17-2005, 08:07 AM
well u better start calling them bradford presses.



or ELSE!


:D :cool:
Ya, I can see it now, some guy named Bradford is going to show up and kick the hell out of me for not giving him his dues...lol :)

2THICK
01-17-2005, 08:08 AM
Thanks mate, i got the 350 today.

Your workouts look awesome as usual.
Congrats on the 350. That is some nice weight.

2THICK
01-17-2005, 08:09 AM
Cool, that's how I've been doing them. Thanks for the advice!

Nice workout, too!
Anytime.