Time to DESTROY Some Iron!!!!!!!

[Liftin4ever]

I already have a journal over on FI, but I figured why not start one over here. Today's workout will be up soon.

[Liftin4ever]

1/26/05

Squats
225x5
240x5
255x5

Bench
175x4
185x3
200x2

SLDL
210x5
220x5
230x5

Rear Laterals
15x10
15x10
15x10

CG Bench
100x10
120x10
140x10

[Fullback_45]

Nice workout. Goodluck with your training!

[Liftin4ever]

Thanks Fullback.

[Porky]

whats ur name at fi?

strong workout.

nice squats

give us an introduction about ur ****. lifts,training all that jazz

[IronBender800]

Nice first workout dude!

Like porky said what are your current stats, best lifts, and whats your current routine look like?

Nice to see you start a journal here man!

[Liftin4ever]

Here's the info you guys wanted:
Best lifts:
Squat: 300 (Nov. 2004) maxing soon, hoping for 340-350
Bench: 220 (Nov. 2004) lookin for 240-250
Deadlift: not sure...about 360-370 not maxing on this till summer

My current routine is one I got out of a book. It is the program the University of Nebraska uses to train their athletes. I am using it in order to prepare for the upcoming track season. Here is how the first 3 weeks went, but i might be changing the reps around next week already.

Monday - Explosive
Power Clean 3x3
Push Jerks 3x3
Jammer Extensions 3x3
Pulling Exercise(BB Rows, Lat pulldowns, etc.) 3x10
Bicep Exercise 3x10

Wednesday - Strength
Squat 3x5
Flat BB Bench 3x5
SLDL 3x5
BB Militaries 3x5
Tricep Exercise 3x10

Friday - Explosive
Snatch 3x3
Push Presses 3x3
Jammer Extensions 3x3
Pulling Exercise(BB Rows, Lat pulldowns, etc.) 3x10
Bicep Exercise 3x10

Saturday - Strength(light day)
Squat 3x10
Incline BB Bench 3x10
Good Mornings/Leg Curls 3x10
Side Lateral Raises 3x10
Tricep Exercise 3x10

[Cricket_Fire]

Good luck with the pbs, always very motivational to hit a new pb.

[Liftin4ever]

Thanks Cricket.

[Liftin4ever]

I forgot to mention a few things.
17 yrs old
5'11"
180 lbs
12-13% bf

Porky- My FI name is the same as this one.

[IronBender800]

Looking pretty strong especially on squats. Program looks solid to.

[Liftin4ever]

Thanks IB.

[AYung]

Nice workouts man! Have fun destroying the iron!:D

[Liftin4ever]

Thanks AYung, I will.

[RoidRage526]

Whats up yall? Im new here so I figured I would post my stats. They're not too impressive but I'll see what yall think.

Body weight: 195
Height: 5'10"
Age: 18
Body fat: 9%
Legs: 23"
Arms: 15"

Max lifts:
BENCHPRESS 320
INCLINE 250
DECLINE 275
DEADLIFT 400
SQUAT 360
CLEAN & JERK 200
MILITARY 190

[Porky]

Whats up yall? Im new here so I figured I would post my stats. They're not too impressive but I'll see what yall think.

Body weight: 195
Height: 5'10"
Age: 18
Body fat: 9%
Legs: 23"
Arms: 15"

Max lifts:
BENCHPRESS 320
INCLINE 250
DECLINE 275
DEADLIFT 400
SQUAT 360
CLEAN & JERK 200
MILITARY 190

why you posting this in someone elses journal lol?

[IronBender800]

why you posting this in someone elses journal lol?

I was wondering the same thing.

I guess he thinks hes strong:rolleyes::D

[Liftin4ever]

Whats up yall? Im new here so I figured I would post my stats. They're not too impressive but I'll see what yall think.

Body weight: 195
Height: 5'10"
Age: 18
Body fat: 9%
Legs: 23"
Arms: 15"

Max lifts:
BENCHPRESS 320
INCLINE 250
DECLINE 275
DEADLIFT 400
SQUAT 360
CLEAN & JERK 200
MILITARY 190

WTF man keep this **** outta my journal.

[Liftin4ever]

Well, this weekend has completely sucked. Went up north on friday afternoon and got back sat afternoon, and then i had to work. So i ended up missing 2 workouts. Today i just did some light squatting and benching cause i was tired as hell, and its nothing worth posting.

Anyways, I am revising my program for the last 3-4 weeks, mainly I am switching up the rep scheme. I will put that up 2morrow night when i have more time.

[Fullback_45]

Enjoy the wrest bro and hit the gym fking hard as hell all through this next week!

[IronBender800]

Sucks man...enjoy the little break and hit it hard when you come back.

[Liftin4ever]

Thanks IB and Fullback. Enjoying the rest and hitting it hard this week was exactly what i had in mind.

[Liftin4ever]

1/31/05

Power Cleans
150x4
160x3
170x2

Jerks
130x4
140x3
150x2

WG Lat Pulldowns
120x10
120x10
130x10

BB Curls
70x10
70x10
70x10

Had a great day in the gym, everything felt solid, but then when i got home i got the worst frickin headache ever. So i ended up sleeping from 7-10. My new program wont be up till 2morrow nite now since i slept so much tonite lol.

[Liftin4ever]

Well guys, I dont know how often i will be able to update this journal anymore. I have one over on FI already and I just became a MOD on another site so i have those 2 to worry about but i will try to keep this one up.

[Porky]

nice workout lifter.

oly lifts lookin strong

curls are awsome


dont worry 2 much about keepin it up. if u cant we will just check it out at fi :)

keep at it

[IronBender800]

Nice workout dude! Where are you a mod at?

[Liftin4ever]

Thanks Porky and IB. I'm a mod at this new site that DLK from FI just made like yesterday i think. There's not much there yet..only like 6 users. We'll see how it goes. Anyways, I had said earlier I might not be able to update often, but I don't think it should be a problem. I guess I like the journals section over here alot better than on FI. There are way too many journals over there so no one posts in mine barely, but here I get alot more posts. Anyways, 2morrow nite my current program should be up along with one kickass workout. Peace everyone.

[IronBender800]

Oh ok thats cool.

With the journals though if you want responses you have to post in other peoples. Its kind of a you scratch my back i scratch yours type thing.:)

I post in everyones regardless though:D

[Liftin4ever]

Oh ok thats cool.

With the journals though if you want responses you have to post in other peoples. Its kind of a you scratch my back i scratch yours type thing.:)

I post in everyones regardless though:D

LOL like the back scratching analogy IB. I tried that tho, I posted in a bunch of peoples journals but they would post in mine like once and never come back lol. Only person that consistently posts in mine is DLK.

[IronBender800]

LOL like the back scratching analogy IB. I tried that tho, I posted in a bunch of peoples journals but they would post in mine like once and never come back lol. Only person that consistently posts in mine is DLK.

Yeah, i had the same prob back when i kept one on FI. I dont know if you remember but i posted quite a bit there in the journals section for awhile then i got bored with it. I hardly got posts in my journal even though i replied to everyones.

I repped you by the way. :)

[Liftin4ever]

Yeah, i had the same prob back when i kept one on FI. I dont know if you remember but i posted quite a bit there in the journals section for awhile then i got bored with it. I hardly got posts in my journal even though i replied to everyones.

I repped you by the way. :)

Yea I saw that man and at first i wondered why you left that site but now i found out firsthand why you did.

I was wondering how the hell that went up so high all of a sudden lol. Reps coming back your way man.

[Porky]

me and liftin = #1 benchers


iron repped you? he hasnt repped me in forever that *******

[IronBender800]

me and liftin = #1 benchers


iron repped you? he hasnt repped me in forever that *******

awwwwww porky you want some reps here let me kiss your boo boo and make it better...MMWAAA! reps on their way.....:D

[sculli]

Here's the info you guys wanted:
Best lifts:
Squat: 300 (Nov. 2004) maxing soon, hoping for 340-350
Bench: 220 (Nov. 2004) lookin for 240-250
Deadlift: not sure...about 360-370 not maxing on this till summer

My current routine is one I got out of a book. It is the program the University of Nebraska uses to train their athletes. I am using it in order to prepare for the upcoming track season. Here is how the first 3 weeks went, but i might be changing the reps around next week already.

Monday - Explosive
Power Clean 3x3
Push Jerks 3x3
Jammer Extensions 3x3
Pulling Exercise(BB Rows, Lat pulldowns, etc.) 3x10
Bicep Exercise 3x10

Wednesday - Strength
Squat 3x5
Flat BB Bench 3x5
SLDL 3x5
BB Militaries 3x5
Tricep Exercise 3x10

Friday - Explosive
Snatch 3x3
Push Presses 3x3
Jammer Extensions 3x3
Pulling Exercise(BB Rows, Lat pulldowns, etc.) 3x10
Bicep Exercise 3x10

Saturday - Strength(light day)
Squat 3x10
Incline BB Bench 3x10
Good Mornings/Leg Curls 3x10
Side Lateral Raises 3x10
Tricep Exercise 3x10
Looks like a good routine for football or track.

[Liftin4ever]

me and liftin = #1 benchers


iron repped you? he hasnt repped me in forever that *******

You got that right man we kick ass at benching lol.

I think he's the first to rep me lol.

[Porky]

You got that right man we kick ass at benching lol.

I think he's the first to rep me lol.

nah i repped u long back before he did.

[IronBender800]

You got that right man we kick ass at benching lol.

I think he's the first to rep me lol.

haha yeah you were repped by a whore.


Now lets see some heavy weights get moved:)

[Liftin4ever]

2/2/05
Said I had a kickass workout coming today and I was definitely right.

Squats
140x8
190x6
210x5
250x4
265x3
280x2
Damn my squat has been shooting up these past 8 months.

Speed Bench
100x3 (wide)
100x3 (medium)
100x3 (close)
110x3 (wide)
110x3 (medium)
110x3 (close)

Hypers
45x8
45x8
45x8

Side Laterals
20x8
20x8
20x8

CG Bench
140x5
140x5
140x5

[Porky]

nice damn workout.

squats lookin strong. those a2g?

damn laterals i hate those things. good job on those too

[Liftin4ever]

Looks like a good routine for football or track.

Thanks man I'm using it to get ready for the track season.

[Liftin4ever]

nice damn workout.

squats lookin strong. those a2g?

damn laterals i hate those things. good job on those too

Thanks Porky. The squats were not quite a2g, but i'd say about 2-3 inches below parallel. I always go below parallel just so I never have to worry about having depth issues, especially once I start to compete.

Whenever I do laterals I feel like such a pansy using only 20 lbs lol. If I go any heavier my form completely sucks.

[Porky]

Thanks Porky. The squats were not quite a2g, but i'd say about 2-3 inches below parallel. I always go below parallel just so I never have to worry about having depth issues, especially once I start to compete.

Whenever I do laterals I feel like such a pansy using only 20 lbs lol. If I go any heavier my form completely sucks.

haha same here. i can only handle the 25's for like 1 set of 6

[IronBender800]

Very nice squats dude! Whats your squat style like?

haha i lateral more than both of you;):D

[Liftin4ever]

Very nice squats dude! Whats your squat style like?

haha i lateral more than both of you;):D

Thanks IB. My squat style is feet a little bit outside of shoulder width. Not quite Oympic style but not pl style either.

[Liftin4ever]

2/5/05

Bench
110x8
130x6
155x5
180x4
190x3
200x2

Skullcrushers
45x12
45x12
45x12
Superset With
BB Rows
55x20
55x20
55x20

Rear Lateral Raises
20x8
20x8
20x8

This was the best bench day I have had in a while. The last 3 sets felt alot smoother than they did last time, escpecially the 200. I'm finally gonna move the weights up next week after using the same weights for the past 3 lol. I think my bench is finally progressing.
The light Skulls SS w/ the BB rows felt great, havent gone that light and done such high reps for a while. Overall a solid workout even though i expected a ****ty one today.

[Porky]

nice bench day.

i hope i have a good 1 next week too :)

[IronBender800]

Strong workout but are you doing a different program now or something?

[Liftin4ever]

1/7/05
Yesterdays Workout

Snatches
100x5
110x5
120x4

DB Rows
50x10
50x10
50x10

Nice short workout.
Gonna go do arms tonite and will post that later.

[Liftin4ever]

1/8/05

Ez Bar Skulls
45x12
45x12
55x10
55x10
65x8

BB Curls
55x12
55x12
55x12
55x12

Rested 1 minute in between all sets so this workout didnt take too long but was pretty intense. Got an amazing pump too, arms measured 15.8".

[Porky]

nice quickies there lifter.

tonsa curls i bet that pump was insane

[Liftin4ever]

nice quickies there lifter.

tonsa curls i bet that pump was insane

Thanks Porky.

Yea it felt great.

[Liftin4ever]

1/9/05
Wednesday's Workout

Squats
230x5
245x5
260x5

Speed Bench
110x3 (wide)
110x3 (medium)
110x3 (close)
110x3 (wide)
110x3 (medium)
110x3 (close)

Side Laterals
20x8
20x8
20x8

[Liftin4ever]

2/10/05
Went for a 20 min. jog which was about 2 miles or so. Its ****in cold up here in MN, can't stand running out in this damn weather. Hopefully Sunday will be nicer so i can pull the sled I made.

[IronBender800]

Nice quick workout dude! What happened to your original program though dude?

[Liftin4ever]

Nice quick workout dude! What happened to your original program though dude?
Thanks man.

I'm still on that one, just ive modified it a bit to suit my liking. If i have i chance i will roughly outline...hell, ill do it right now.

[Liftin4ever]

Monday
Snatches
Jerks
Back Exercise

Tuesday
Arms

Wednesday
Squats
Speed Bench
Lower Back
Shoulders

Thursday
Cardio

Friday
Power Cleans
Abs

Saturday
Bench
Speed Squats
Back
Shoulders

Sunday
Plyos/Sled Pulling

Think I covered it all, will check it later and edit if if i need to.

[IronBender800]

You should give westside a shot. Good luck with your routine though man!

[Liftin4ever]

You should give westside a shot. Good luck with your routine though man!

I probably will this summer, but this program im doing right now is to help me prepare for track.

[Liftin4ever]

2/11/05

Hang Snatches
100x4
100x4
100x4
100x4
100x4

Weighted Decline Crunches
35x15
35x15
35x15

Was gonna do cleans today, but i cant ****in stand them. So i did snatches instead because i actually like them.

[Porky]

"Squats
230x5
245x5
260x5"

awsome squats man.

nice weighted decline crunches i did those first time the other day.

25x15
35x14
35x10

they are hard beans eh. my ab strength isnt top notch yet. neglected them for so long

[IronBender800]

2/11/05

Hang Snatches
100x4
100x4
100x4
100x4
100x4

Weighted Decline Crunches
35x15
35x15
35x15

Was gonna do cleans today, but i cant ****in stand them. So i did snatches instead because i actually like them.

Yeah, cleans are a pain. Nice workout dude!

[Liftin4ever]

2/12/05

Bench
170x5
170x5
170x5
170x5
170x5

BB Rows
95x15
95x15
95x15

Rear Laterals
20x10
20x10
20x10

Decided I am gonna switch bench to 5x5. All the sets of 170 went up very easy and smooth so next week I will move up to 175.

[Liftin4ever]

2/13/05

Plyos

Squat Jumps
15
15
15

Box Jumps
10
10
10

Step Ups
20
20
20

[dim3z]

ure routine sounds like a lot of work man pretty damn sure thats more volume then i could handle:P good luck with it all n great work so far.

[Liftin4ever]

ure routine sounds like a lot of work man pretty damn sure thats more volume then i could handle:P good luck with it all n great work so far.

Thanks man, i dont think i have never done this much volume ever, but u never know what u can handle till you try it. I'll have to see how this goes and hope i dont get burnt out. the reason I am doing so much is to get me ready for track.

[Liftin4ever]

2/14/05

Power Snatches
100x5
110x5
120x5

WG Lat Pulldowns
120x10
130x10
140x8
150x8

[IronBender800]

Nice workout dude! Whats your snatch max?

[Fullback_45]

What you looking to hit come max out on your lifts? So far the training is looking great!

[Liftin4ever]

Nice workout dude! Whats your snatch max?

Thanks IB. Never maxed on snatches before, but i'd say about 150 or 160.

[Liftin4ever]

What you looking to hit come max out on your lifts? So far the training is looking great!

Thanks Fullback. I'm hopin for a 350 squat and 250 bench, but I'm not sure about the bench. Not maxing on deads until this summer, because I have not been doing them because I am getting ready for track so I am focusing on other things.

[Liftin4ever]

2/15/05

Bi's
Concentration Curls
20x12
20x12
20x12
25x10
25x10

Tri's
One Arm Pushdowns
50 total reps per arm

[Liftin4ever]

2/16/05

Box Squats
250x5
280x5
300x5
320x5
340x5

**** yes this was an amazing workout. The first 3 sets went up really fast, they were pretty much speed sets. Paused the last rep of the 340 for about 2 seconds, and had a tough time getting it up but i made it.

[dim3z]

Tri's
One Arm Pushdowns
50 total reps per arm

lol, missread this as:
Tri's
One Arm Pushups
50 total reps per arm

:o :p

now that would be amazing!
awesome work none the less, nice squatting

[Porky]

2/16/05

Box Squats
250x5
280x5
300x5
320x5
340x5

nice dman ****in box squats.

im jealous

[Liftin4ever]

lol, missread this as:
Tri's
One Arm Pushups
50 total reps per arm

:o :p

now that would be amazing!
awesome work none the less, nice squatting

LOL dont i wish i could do that, it would be amazing.

Thanks man, they felt great.

[Liftin4ever]

nice dman ****in box squats.

im jealous

Thanks man, just so you know the box was about 1 or 2 inches above || tho.

[Liftin4ever]

2/18/05

Deadlifts
140x8
190x6
230x5
280x3
320x1
340x1

Decline Situps
35x15
35x15
35x15
and a bunch of other random ab stuff

Havent done deads in about 2 months, so i figured i should do them to make sure i dont lose too much on them, and its safe to say that i havent. :D This wasnt a full maxout, i think i can pull about 360 or so. Gonna really focus in on my deadlift this summer cuz by then it will be really lagging.

[Liftin4ever]

2/19/05

Bench
175x5
175x5
175x5
175x5
175x5

Horrible day. I was surprised i completed all the sets. I felt like **** today and was hella tired, so all i did was bench cuz i figured it wouldnt be worth it to do any other ****.

[Porky]

good deadlifting lifter

strong ab work

2 bad about that bench day. bad bench days suck

[Liftin4ever]

Well, I have not lifted at all this week because i have been sick since sunday. I decided that I will just take the whole week of as a rest week since i havent had one of these for a while, and i wanna be fully recovered before i lift again. My plans for next week are to squat mon and fri, and bench wed sat. Then the week after that i will max on squats on wed and bench on fri.

[Fullback_45]

Really good call. Get better soon and im looking forward to the maxout!

[Liftin4ever]

2/28/05

First workout back from being sick and taking 1 week and 2 days off.

Speed Box Squats
170x2
170x2
170x2
170x2
170x2

**** this workout sucked ass, probably because during my time off i didnt do **** cuz i was too sick to do anything at all, so i lost all my endurance in my legs, they were tired and stiff as hell after warming up. Gonna do cardio 2morrow to get back into shape and since i have track startin soon, then benchin on wed.

[Porky]

ull be back into it in a few weeks man no worries. just keep hittin them weights hard

[IronBender800]

It will all come back man! Look forward to seeing some nice workouts again!

[Fullback_45]

Bump on whats said. Fking sucks being sick but atleast you dont have to look forward to it again for a long time. By next week you'll be back to normal.

[Liftin4ever]

ull be back into it in a few weeks man no worries. just keep hittin them weights hard

Hopefully i will be, the only problem is track starts in 2 weeks so liftin will kinda start to suck.

[Liftin4ever]

It will all come back man! Look forward to seeing some nice workouts again!

Thanks man, i hope it comes back. In 2 weeks track starts, so mainly all your gonna be seeing is my bench days since i won't be doing much lower body stuff.

[Liftin4ever]

Bump on whats said. Fking sucks being sick but atleast you dont have to look forward to it again for a long time. By next week you'll be back to normal.

Being sick does suck man. Hopefully i wont be again for a long time.

[Liftin4ever]

3/2/05

Bench
barx10
95x10
135x8
175x3
185x3
185x3
185x3
185x3

Incline DB Bench
50sx10
50sx10
50sx10

Medium Grip Rack Lockouts
185x5
205x5
225x5

Tate Press
20sx10
25sx10
25sx10

First upper body workout back from being sick, and it sucked, but was still better than mondays lower workout.

[Porky]

decent benching

incline db's are strong

pretty good workout for just coming off being sick

[Liftin4ever]

decent benching

incline db's are strong

pretty good workout for just coming off being sick

Thanks man. Hopefully next week will go good :D

[Liftin4ever]

3/4/05

Squats
barx8
140x6
190x4
230x1
260x1
280x4

Decided to work up to one heavy work set today, and it worked out great. Previous best was a HARD 280x2, and today i hit a fairly easy 4.

[Porky]

excellent squatting man. busted a pr and 280x4 is a nice skwat

good stuff

[Liftin4ever]

excellent squatting man. busted a pr and 280x4 is a nice skwat

good stuff

Thanks porky. I love hitting big squat pr's.

[Liftin4ever]

3/5/05

Speed Bench
100x3 (wide)
100x3 (medium)
100x3 (close)
110x3 (wide)
110x3 (medium)
110x3 (close)

Machine Bench
115x10
185x6
225x4
245x4

Chest Supported Rows
65x12
85x12
135x12
135x12

Side Laterals
20sx8
20sx8

Front Laterals
20sx8
20sx8

[Porky]

ahhhhhh machine press ahhhhhhh

:D :)

sweet laterals

how was the speed on the speedsters?

[Fullback_45]

Congrats on the squat Pr!

[Liftin4ever]

ahhhhhh machine press ahhhhhhh

:D :)

sweet laterals

how was the speed on the speedsters?

No spotter so i just did machine bench :D

Speed was very fast.

[Liftin4ever]

Congrats on the squat Pr!

Thanks Fullback.

[Liftin4ever]

3/6/05

Abs Plyos Sprints

Crunches
30
30
30

Reverse Crunches
15
15
15

Squat Jumps
10
10

Steps Ups
20
20

Sprints
70-80m x 5

[Liftin4ever]

Plan for this week is to max on squats on wednesday and bench on friday.
2morrow nite i might throw in a little extra bench work, prolly just some high boards, because i feel like i need a little extra work. I know that i just benched on sat, but today is the day after and i am not sore at all so i may give it a go 2morrow.

[IronBender800]

Nice workouts man! Why the machine work though? *Coughs*Pussy*coughs*:D;)

[Liftin4ever]

Yo IB, screw you!!!!!!! :D Only reason i did it was because i had no spotter and was home alone so i didnt wanna murder myself, and since i max this week i'd rather postpone my death til after i try squatting 350 :D

[Porky]

damn a 350 squat. good luck man. thats a beast of a squat.

ull get it easily im sure.

[Liftin4ever]

I hope I can get it man.

Hey guys im not sure how i want the weights to go so how do you think this looks: (old max was 300)

barx8
140x6
190x5
230x1
280x1
310x1
330x1
340 or 350x1 depending on how hard 330 was.

Any suggestions or does that look like it could work?

[Porky]

that looks fine but just for fun this is what i would do for a 350er

bwx15
135x6
185x3
225x1
275x1
315x1
350x1

[Liftin4ever]

3/9/05

My ****ty squat maxout day

Squats
barx12
140x8
190x5
230x1
280x1
320x1 (20 lb PR)
340xm ****!!

Well, I didn't have the best of days today. I was also a little bit sore from the sprints, plyos and abs on sunday so that might have had an effect. Was hopin for at least a 340 but that didn't happen. I guess 320 isn't bad, finally made it to 3 plates at least. I can live with a 20 lb pr. Won't be squatting much for the next 3 months because of track, so I will be focusing on my bench, since that sucks the most of my lifts.

Anyone got any suggestions for how I should setup my bench days? Any help would be great.

[Porky]

nice 3 plater man.

[Liftin4ever]

nice 3 plater man.

Thanks Porky.

[Liftin4ever]

3/11/05

Bench
45x10
100x8
100x8
140x5
160x3
190x2
210x1
230x1 (10 lb PR)
240xm Damn!

Sumo Deads
140x8
210x6
210x6
210x6
210x6

Static Holds
320x15 seconds
320x12 s
320x10 s
320x10 s

Happy with the bench pr. Finally made it to 2 plates, and got 3 plates on squat on wed. Gonna focus on bench now so hopefully it will shoot up during track.
First time ever doing sumo deads, and they felt great.
First time with static holds as well, and i realised that my grip kinda sucks. Besides static holds, does anyone have any other suggestions on how i can make that better?

[Porky]

woooo a pr.

nice bench

static holds, farmers walks, db shrugs, thickbar holds

[lifter06]

Yeah you're right your grip does suck, I held that thing longer than you did :D

Just kidding, nice pr.

[Liftin4ever]

3/15/05

Lifted at track today. Did some benching first but its not worth posting since i was doing it with weak people :)

Deadlifts
140x3
230x3
280x3
300x3
320x3

Today was 3 reps as you can guess by the deads. The 320x3 was a PR, previous best was 1 rep i think lol. Could have done more, maybe 5 or 6 but only supposed to do 3's, plus we had to get out so the girls could get in.

After practice i lifted some more, just did some explosive work:

Jerks
100x5
120x5
140x5
150x5

More PR's, i think both of those last sets were PR's :D

[Cricket_Fire]

Congrats on all these prs man! Good lifting!

[Liftin4ever]

Congrats on all these prs man! Good lifting!

Thanks Cricket.

[Porky]

awsome pr's man.

progressing nicely

[Liftin4ever]

awsome pr's man.

progressing nicely

Thanks Porky.

[Liftin4ever]

3/20/05

Flat Bench
135x5
185x3
185x3
185x3

Incline Bench
145x3
145x3
145x3

3 Board
215x3
225x3

Skullcrushers
55x8
55x8

Rotator Cuffs
10x10
10x10

Side Laterals
20sx10
20sx10

Front Laterals
20sx10
20sx10

Overall a very solid workout today. Was gonna go Westside for bench during track, but since I am throwing this year I wouldn't wanna have 2 workouts per week while throwing. So i found this other program that is pretty good, so I am basing my training off it. Should be pretty good.

[Armwrestler]

3/20/05

Flat Bench
135x5
185x3
185x3
185x3

Incline Bench
145x3
145x3
145x3

3 Board
215x3
225x3

Skullcrushers
55x8
55x8

Rotator Cuffs
10x10
10x10

Side Laterals
20sx10
20sx10

Front Laterals
20sx10
20sx10

Overall a very solid workout today. Was gonna go Westside for bench during track, but since I am throwing this year I wouldn't wanna have 2 workouts per week while throwing. So i found this other program that is pretty good, so I am basing my training off it. Should be pretty good.

Nice benches there man..i also like that rotator cuff part....it does help alot in being stable and staying strong when doin heavy weights..

[Liftin4ever]

Nice benches there man..i also like that rotator cuff part....it does help alot in being stable and staying strong when doin heavy weights..

Thanks Armwrestler. Rotator cuff work is great.

[Liftin4ever]

3/21/05

Zercher Squats
100x6
120x6
140x6
150x5
170x4
First time doing these, pretty tough.

Parallel Box Squats
140x5
210x5
210x5
210x5
210x5
210x5
Tired out from the Zercher's so i kept these light.

Leg Extensions
4 sets of 10 reps heavy, don't remember exact weight, 30 sec. rest between sets.

Leg Curls
4 sets of 10 reps heavy, don't remember exact weight, 30 sec. rest between sets.

Another solid workout today. First time with Zercher's, and I gotta say they are pretty tough but i really like them, going to continue doing them. They really wore me out though, that's why the box squats were light, but i still had good speed on them.

[Liftin4ever]

3/22/05

ABS

Twisting Decline Situps
bwx30
25x20
25x20
25x20

Side Bends
45x20
45x20
45x20

Twists w/ 15 lb bar
100
100

Reverse Crunches
15
15
15
15

PLYOS

Squat Jumps
20
20
20
20

Box Jumps
15
15
15
15

[Liftin4ever]

3/24/05

Deads
135x6
135x6
205x3
255x1
275x4
275x4
275x4

BB Rows
135x6
135x6
135x6

DB Rows
65x8
65x8
65x8

[Liftin4ever]

Forgot to mention that I ordered my bands today :D I am getting the #1's off Mike Millers site which would be the equivalent to monster minis I believe.

[IronBender800]

Nice workouts dude! Hows everything been going?

[Porky]

awsome zerchers ,squats and deads lifter

[Liftin4ever]

Nice workouts dude! Hows everything been going?

Thanks IB. Lifting has been going great even now during track season.

[Liftin4ever]

awsome zerchers ,squats and deads lifter

Thanks Porky.

[Liftin4ever]

3/30/05

Lifted at track practice today. Reps were 5 today.

Hang Cleans
140x5
140x5
140x5
140x5
easy ****

Deadlifts
230x5
280x5
300x5 (had about 7-8 in me)

Russian Twists
5kg medicine ball x15
5kg medicine ball x15

After lifting went outside and ran 8 200m sprints. Then went and did my throwing workout but all I had time for was some overhead tire throws and some medicine ball throws against a wall.

[Porky]

what happened didnt lift for 5 days :)

nice workout man

[Liftin4ever]

what happened didnt lift for 5 days :)

nice workout man

The reason i took so much time off was because i was gone for a few days and had no where to lift and with track practice i am not lifting as much.

Thanks Porky.

My bands finally came today (Friday)!!!!!!!!!!!!!!!!!!!!!!!!! Saturday will be my first workout with them, plan on benching :D :D :D :D :D

[Liftin4ever]

4/2/05

Flat Bench + Monster Minis doubled
45x5
75x5
95x3
115x3
135x1
145x1
155x1 (220 off the chest, 250 at lockout)

First band workout, and I ****in loved it. Tension was 95 at lockout and 65 off the chest. The 155 was pretty solid, had at least 165 in me but decided I didn't want to max out today.

[AJ010]

Nice band bench bro, think you could hit that 240 regular now?

[Liftin4ever]

Nice band bench bro, think you could hit that 240 regular now?

Thanks man. I definitely think i can hit 240 regular now, but I am not going to max until after track season ends.

[Liftin4ever]

4/6/05

Lifted at home after a long and tough track practice.

Flat Bench + Monster Minis doubled
45x5
75x3
95x3
115x1
135x1
155x1
160x1 PR (225 off chest, 255 at lockout)

Close Grip Bench + Monster Minis doubled
45x5
65x5
75x5
75x5 (140 off chest, 170 at lockout)

Good overall workout.

[Porky]

woo bands. must be fun using those.

dont over do it with them tho man.

good to see u finally lifting again :)

[AJ010]

Heck yeah, 240 should be doable by you. Oh yeah, nice max band press!

What are your events in track?

[Liftin4ever]

woo bands. must be fun using those.

dont over do it with them tho man.

good to see u finally lifting again :)

Yea its awesome man you should get some.

I don't think it would be overdoing it using them alot lol. It is just so much better than regular bench though.

Thanks man.

[Liftin4ever]

Heck yeah, 240 should be doable by you. Oh yeah, nice max band press!

What are your events in track?

Thanks man. The 225 felt very strong off the chest, lockout was pretty tough tho. If it had been just straight weight i prolly could of done 225x2 or 3.

I will be doing some sprinting and throwing this year. Only problems are that I failed to prepare this year and came in outta shape and kinda slow in the sprints and the technique for the throwing is kinda tough. Guess I focused on the powerlifting part too much in the off-season lol :D

[Fullback_45]

Great bench for after a track workout bro.

[I-love-muscle]

4/6/05

Lifted at home after a long and tough track practice.

Flat Bench + Monster Minis doubled
45x5
75x3
95x3
115x1
135x1
155x1
160x1 PR (225 off chest, 255 at lockout)

Close Grip Bench + Monster Minis doubled
45x5
65x5
75x5
75x5 (140 off chest, 170 at lockout)

Good overall workout.

damn u did all that after track, nice work man

[Liftin4ever]

Great bench for after a track workout bro.

Thanks Fullback.

[Liftin4ever]

damn u did all that after track, nice work man

Thanks man. Yea, all that after running over a mile of sprints and some throwing as well :D

[Liftin4ever]

4/8/05

So today for track we were supposed to go 5-4-3-2-1 for squats and go near our max. My back was bothering me even on 190, so I decided to keep it light, VERY light. Here is all I did, lol.

Squats
140x25
140x35

Holy **** was this tough. Never gone over 10 reps before. It is currently 6 hours later and my legs are still ****ing killing me.

[Liftin4ever]

4/14/05

This is yesterdays workout at track practice. Started out with some light benching but it's not worth posting.

Hang Clean + Push Press
135x5
135x5
135x5
155x5
155x5

Good workout. Push presses felt easier than the cleans. Got a track meet on saturday, running the 100m dash and the 4x100m relay.

[AJ010]

Damn! Crazy squattage!

How's track goin?

[Liftin4ever]

Damn! Crazy squattage!

How's track goin?

Haha thanks Unlimited.

Tracks been goin alright, getting my speed to where it should be finally lol :D

[Liftin4ever]

4/19/05

Haven't had time to post all my workouts lately but here is tonites back/bi workout. We were supposed to have a meet today but it got postponed to tomorrow due to rain.

Cable Rows
70x15
90x12
100x12

BB Rows
100x12
100x12
100x12

DB Curl 21's
bottom- 20sx7
top- 20sx7
full- 20sx7

bottom- 20sx7
top- 20sx7
full- 20sx7

Concentration Curls
25x10
25x10

[IronBender800]

4/8/05

So today for track we were supposed to go 5-4-3-2-1 for squats and go near our max. My back was bothering me even on 190, so I decided to keep it light, VERY light. Here is all I did, lol.

Squats
140x25
140x35

Holy **** was this tough. Never gone over 10 reps before. It is currently 6 hours later and my legs are still ****ing killing me.

Hahha high reps will make you sore for weeks.

Nice workouts dude! Hope your track season goes well.

[Porky]

haha i hate sore legs.

walking is a bitch. walking all funny and it hurts when the muscle jiggles.

nice liftin liftin

[AJ010]

Haha thanks Unlimited.

Tracks been goin alright, getting my speed to where it should be finally lol :D

Any meets yet bro? If so, what have your times been?

[AJ010]

Bump

[Liftin4ever]

Hahha high reps will make you sore for weeks.

Nice workouts dude! Hope your track season goes well.

Yea man I was sore for a while after that.

Thanks man.

[Liftin4ever]

haha i hate sore legs.

walking is a bitch. walking all funny and it hurts when the muscle jiggles.

nice liftin liftin

For sure man, sore legs suck.

Thanks man.

[Liftin4ever]

Any meets yet bro? If so, what have your times been?

Yea, but my 100m times have been ****ty as hell. They have all been running into a wind with rain pelting you lol. The weird thing tho, is that i feel slow in the 100, but then in the 4x100 I am fast as hell and we have won that at every meet this year, which is like 5 times. Any suggestions on how I can change that?

[Liftin4ever]

4/24/05

Sunday's bench workout.

Flat Bench
125 x 5
135 x 5
150 x 5
160 x 5
170 x 5

Easy **** :D

[AJ010]

Yea, but my 100m times have been ****ty as hell. They have all been running into a wind with rain pelting you lol. The weird thing tho, is that i feel slow in the 100, but then in the 4x100 I am fast as hell and we have won that at every meet this year, which is like 5 times. Any suggestions on how I can change that?


I've been seriously pissed lately. The wind has always been a headwind for the past few weeks, so lately I've just been sprinting the reverse direction haha. Unfortunately you can't do that in meets :)

It sounds like you have good max velocity, relatively compared to your acceleration and possibly speed endurance. Do you decelerate hard near the end of your normal 100m? Maybe you need some acceleration work as well.

Perhaps you need form work. Do you start with blocks? Keep your head and body low at the start, and focus on looking at the track. Hands should be open, and coming to head level. Be RELAXED, let your shoulders feel relaxed and have your face relaxed, and the rest of your body should be relaxed. Do not tense up. Your head should not whip up at any point of the race. It will gradually come up when it's supposed to.

Get back to me on this, I'll try to help you out.

[I-love-muscle]

4/24/05

Sunday's bench workout.

Flat Bench
125 x 5
135 x 5
150 x 5
160 x 5
170 x 5

Easy **** :D
good benching man, hey if its easy add some more weight, it never hurts to be stronger ;)

[Liftin4ever]

I've been seriously pissed lately. The wind has always been a headwind for the past few weeks, so lately I've just been sprinting the reverse direction haha. Unfortunately you can't do that in meets :)

It sounds like you have good max velocity, relatively compared to your acceleration and possibly speed endurance. Do you decelerate hard near the end of your normal 100m? Maybe you need some acceleration work as well.

Perhaps you need form work. Do you start with blocks? Keep your head and body low at the start, and focus on looking at the track. Hands should be open, and coming to head level. Be RELAXED, let your shoulders feel relaxed and have your face relaxed, and the rest of your body should be relaxed. Do not tense up. Your head should not whip up at any point of the race. It will gradually come up when it's supposed to.

Get back to me on this, I'll try to help you out.

You are right, when I hit top speed I can stay with everyone, but I am TERRIBLE out of blocks, and just as you said I do decelerate at the end.

Thanks for all the advice man, it's better than anything my coaches tell me.

[Liftin4ever]

good benching man, hey if its easy add some more weight, it never hurts to be stronger ;)

The weight will be added man, just following a program but you start out light at first.

[AJ010]

You are right, when I hit top speed I can stay with everyone, but I am TERRIBLE out of blocks, and just as you said I do decelerate at the end.

Thanks for all the advice man, it's better than anything my coaches tell me.

Glad to help out. I figured your start and end might be a problem.

Do you have control over your workouts? As in, do you have the ability to control what distances you will be running and what total volume and intensity will be?

[Liftin4ever]

Glad to help out. I figured your start and end might be a problem.

Do you have control over your workouts? As in, do you have the ability to control what distances you will be running and what total volume and intensity will be?

No control whatsoever :( but I guess I could put in some extra work at the end of practice. Our coaches tend to have us do gay **** like 2x800 jogging lol.

[AJ010]

No control whatsoever :( but I guess I could put in some extra work at the end of practice. Our coaches tend to have us do gay **** like 2x800 jogging lol.

That's retarded as hell. We must protest. jk lol

Anyways, I don't know if you should do extra work. More isn't better, so you might only make the situation worse.

If you did have control over your workouts, I would have you only sprinting 2 or 3 times a week. One day would be an Accel development + Max V day, and the other would be Speed endurance day. The other days you would do tempo runs or just take the day off.

You should give me a few track workouts youve gone through the past few days/sessions. Give me an idea of what your workouts are like, a few of them.

[Liftin4ever]

That's retarded as hell. We must protest. jk lol

Anyways, I don't know if you should do extra work. More isn't better, so you might only make the situation worse.

If you did have control over your workouts, I would have you only sprinting 2 or 3 times a week. One day would be an Accel development + Max V day, and the other would be Speed endurance day. The other days you would do tempo runs or just take the day off.

You should give me a few track workouts youve gone through the past few days/sessions. Give me an idea of what your workouts are like, a few of them.

Actually, I do talk to my coach about it but he's a dumbass and says I need the endurance work even though the longest thing I have run in my career is the 200 lol.

I might be able to control a few days, because I could just go and throw first and then run after but not follow what they tell me to do. Sorry if this is alot to ask, but what type of stuff do you recommend for each of those days?(for sprinting, accel, speed endurance etc.) It would be greatly appreciated man.

Also what's your best 100 time?

[AJ010]

Actually, I do talk to my coach about it but he's a dumbass and says I need the endurance work even though the longest thing I have run in my career is the 200 lol.

I might be able to control a few days, because I could just go and throw first and then run after but not follow what they tell me to do. Sorry if this is alot to ask, but what type of stuff do you recommend for each of those days?(for sprinting, accel, speed endurance etc.) It would be greatly appreciated man.

Also what's your best 100 time?

The energy systems are totally different between the 100/200 and the 800+. Hell, the 400 and 100 is pretty different.

Ah, this could be good then. For Acceleration Development day, you will do 10-40m sprints with full recovery between sprints(generally 1 minute every 10m ), and you will limit the total volume to 300-400m, and that's all. (you may want to start around 250m total volume since I assume you have not focused on pure speed/accel work.) You may want to throw in one or two 60m sprints for max velocity work as well.

For Speed Endurance, you will simply just do a few sprints, 70-150m. The total volume will be limited to I'd say 500-600m, but I find that I get enough quality work with a total volume of 400m or less. Special Endurance One can be substituted for Speed Endurance some weeks. The difference between Special Endurance One and Speed Endurance is just that you will do 150-250m sprints for Special Endurance One, while limiting total volume to 600-800m. Remember, for speed endurance and special endurance one, you definately want full recovery. 6-10 minutes for speed endurance, and 10-15minutes for special endurance one sprints.

The volume may seem low, and it is, but the quality is what counts.

On off days when you don't sprint or lift weights, I would do tempo runs, which are 100m runs done at 65-75% intensity, and done with minimal rest. 8x100m@65-75%@30 sec rest between runs is a good start. Eventually progress to 12x100@65-75%@10 sec rest. Vary it up though. Tempo runs are GREAT for fitness and recovery.

Eh, haven't really gotten my times to be honest. I think I'm around 11.3-11.5 though. Not too bad for a sophomore I suppose :)

[Liftin4ever]

Thanks for all the info man, it helps alot. I think I'm going to try and throw first just about every day so I can follow some of these workouts you gave me.

[AJ010]

Thanks for all the info man, it helps alot. I think I'm going to try and throw first just about every day so I can follow some of these workouts you gave me.

I hope it works! Fill me in on your track workouts as you do them. :)

[Liftin4ever]

I will put up as many as time allows.

[Liftin4ever]

4/30/05

Flat Bench
135x5
150x5
160x5
170x5
180x5

Did this at a friends house, and after i did this his mom, aunt and brother wanted to go out to eat so we went and I ate a ****load of food, came back and finished my workout.

Seated DB Militaries
30sx10
30sx10
40sx8
50sx12

3 Board
205x4
225x3

E-Z Bar Skulls
65x10
65x10

[Liftin4ever]

5/6/05

Friday's workout.

Squat
barx10
140x5
190x3
230x3
250x3
280x2

Power Cleans
140x3
170x1
190x1

Good workout for after a whole week of tough track practices.

[Liftin4ever]

5/8/05

Flat Bench
150x5
160x5
170x5
180x5
195x5 pr

Speed Bench
115x3 (wide)
115x3 (medium)
115x3 (close)
115x3 (wide)
115x3 (medium)
115x3 (close)

Tate Presses
25sx8
25sx8
25sx10

Solid workout. Hit a nice bench pr.

[AJ010]

Awesome benching and squatting!

How have your track practices/meets been?

[I-love-muscle]

5/8/05

Flat Bench
150x5
160x5
170x5
180x5
195x5 pr

Speed Bench
115x3 (wide)
115x3 (medium)
115x3 (close)
115x3 (wide)
115x3 (medium)
115x3 (close)

Tate Presses
25sx8
25sx8
25sx10

Solid workout. Hit a nice bench pr.
nice benching man ;)

[skinny_man]

awesome benching

[Liftin4ever]

Awesome benching and squatting!

How have your track practices/meets been?

Thanks Unlimited.

Meets have been decent, practices kinda suck :( I'm looking forward to the end of track so I can lift and train on my own and then make a bigger impact come next season.

[Liftin4ever]

nice benching man ;)

Thanks bro.

[Liftin4ever]

awesome benching

Thanks man.

[Liftin4ever]

5/11/05

Lifted at track after running 1.5 miles...why the hell does a sprinter gotta run so ****in much!?!?!!???!

Deads
140x5
230x3
230x3
280x10

Pull-ups
bwx5
bwx5
bwx5

Was feeling kinda tired in the weight room today, so I was just planning on one heavy set for deads, but it ended up being super easy so now i wish i had used 300 or 320 :(

[skinny_man]

nice deads

[Liftin4ever]

Thanks skinny man.

[Porky]

awsome pr on the flat bench man. good stuff

[I-love-muscle]

5/11/05

Lifted at track after running 1.5 miles...why the hell does a sprinter gotta run so ****in much!?!?!!???!

Deads
140x5
230x3
230x3
280x10

Pull-ups
bwx5
bwx5
bwx5

Was feeling kinda tired in the weight room today, so I was just planning on one heavy set for deads, but it ended up being super easy so now i wish i had used 300 or 320 :(

good deads, use 300+ next time :)

[Liftin4ever]

good deads, use 300+ next time :)

Thanks man, definitely will up the weight next time lol.

[Liftin4ever]

awsome pr on the flat bench man. good stuff

Thanks Porky.

[Liftin4ever]

5/13/05

Ran 6 200m sprints @90% at track so that tired me out, but ended up with a great lifting day after all that.

Squats
barx8
140x5
190x5
230x4
260x4
280x5 pr

Snatches
100x4
100x4
100x4

[skinny_man]

awesome squats, well done on the PR

[Liftin4ever]

awesome squats, well done on the PR

Thanks man.

[Liftin4ever]

5/15/05

Sundays workout. Had to cut it short because i was late for work.

Flat Bench
135x5
150x5
160x5
170x5
180x5

Pause Bench + Monster Minis doubled
95x5
95x5
95x5 (160 off chest, 190 at lockout)

[Porky]

man sweetness. nice bench day.

i gotta get me some bands they look like fun stuff

[Liftin4ever]

5/16/05

Ran a total of 1,000 m of sprints today so that was kinda gay, but got some decent lifting in after practice.

Deadlifts
140x8
230x5
230x5
280x5
320x3
350x1

Power Cleans
135x5
135x5
145x5
155x5

[Liftin4ever]

man sweetness. nice bench day.

i gotta get me some bands they look like fun stuff

Thanks Porky. You denfinitely should get bands man, they are fun and will benefit you alot.

[Liftin4ever]

5/22/05

Flat Bench
100x5
140x5
160x5
160x5
180x7
180x7
185x7
210x3
220x1
120x16

Standing Militaries + Monster Minis
55x5
55x5
75x5
75x5

DB Rows
55sx10
55sx10
55sx10
55sx10

Skullcrushers
65x10
65x10
65x10
65x10

Good workout today. Just did a bunch of random benching today, 220 felt decent considering all the previous sets.

[skinny_man]

nice benching

[Liftin4ever]

Time to resurrect this journal bitches!!! Right now I'm off to the store for some milk and coffee and whatever else I find, then later tonight I plan on hittin up some speed bench with bands and some light shoulders n' tris. Next week it's max day for bench since I finished Kyle's Russian routine last week!!!

[AJ010]

Time to resurrect this journal bitches!!! Right now I'm off to the store for some milk and coffee and whatever else I find, then later tonight I plan on hittin up some speed bench with bands and some light shoulders n' tris. Next week it's max day for bench since I finished Kyle's Russian routine last week!!!


You get the vanilla extract too? (You should know what I'm talking about heh)

Can't wait to see you kill a new PR man!

[Liftin4ever]

You get the vanilla extract too? (You should know what I'm talking about heh)

Can't wait to see you kill a new PR man!

Already got some of that bro :D

I can't wait to max man!!!!

[Liftin4ever]

8/10/05

Speed Bench + Monster Minis doubled 65 lbs tension off chest, 95 at lockout
95x3 (comp grip) 160 off chest, 190 lockout
95x3 (medium grip)
95x3 (close grip)
95x3 (comp)
95x3 (medium)
95x3 (close)
*bands off*
95x3 (comp) felt super light after having that 190 at lockout
95x3 (medium)
95x3 (close)
*All SUPER fast!!*

Straight Bar Pushdowns
80x8
90x6
90x6

One-Arm Side Laterals
15x12 (each arm)
15x12
15x12 kept form very strict one these but still e-z.

Solid workout today, had it planned for tomorrow but work made me change my plans. This will most likely be the last workout before I max out, which will hopefully be done on sun or tues depending on what my work schedule ends up being.

[MXdawg2]

Nice speed benchin' brotha.' Didn't know you had a journal here.

[Liftin4ever]

Nice speed benchin' brotha.' Didn't know you had a journal here.

Thanks MX. Yea this is an old one I had on here from earlier this year.

[Liftin4ever]

8/14/05

Not trying to make excuses or anything, but it seems like I always pick bad days to max out on. For some reason my lower back and my right lat hurt, then my shoulder did a little bit. Anyways heres what I did.

Flat Bench
barx20
95x8
140x5
190x3
210x1
230x1
250x1 20 lb pr! This was a very solid rep and got it pretty easily, even my friends said it was pretty fast, but I decided to stop here since my shoulder hurt, thank god its not my rotator though, I think it's just a pinched nerve or something. Anyways, I am very happy that I gained 20 lbs on Kyle's routine. Maybe could do more but won't find out since I gotta get back in the shirt and work on my lockout now.

[Mr Beer]

8/14/05

Not trying to make excuses or anything, but it seems like I always pick bad days to max out on. For some reason my lower back and my right lat hurt, then my shoulder did a little bit. Anyways heres what I did.

Flat Bench
barx20
95x8
140x5
190x3
210x1
230x1
250x1 20 lb pr! This was a very solid rep and got it pretty easily, even my friends said it was pretty fast, but I decided to stop here since my shoulder hurt, thank god its not my rotator though, I think it's just a pinched nerve or something. Anyways, I am very happy that I gained 20 lbs on Kyle's routine. Maybe could do more but won't find out since I gotta get back in the shirt and work on my lockout now.

20lbs PR = awesome! Nice work.

[AJ010]

Now that's one hell of a maxout bro! **** yeah, I knew you'd hit it!

[Liftin4ever]

Thanks guys.

[Liftin4ever]

8/16/05

Squat
barx10
140x8
210x3
230x3
280x3
280x3
280x3
280x3
290x3
300x3

Awesome workout today.

[Liftin4ever]

8/18/05

Diet sucked ass today but work kicked ass haha.

Raw Bench
barx10
100x10
120x8
140x5
190x3
*Shirt on*
240x1 no touch, easy press
260x1 no touch, easy press
270x1 touch, fairly easy press
*Add 3 Board*
270x3
280x3
280x3

Raw 3 Board
230x3
240x3
250x3 all easy

CG cooldown set
140x10

Great workout today. Haven't been in the shirt for about 6 weeks, felt awesome and completely tore up the back of my arms cause they barely fit in it hahaha. I got huge marks on them now, looks pretty badass actually lol.

Also the reason I stopped at 270 and added the boards was because it was just me and my friend lifting at his house and I didn't want to have to risk getting out of my groove and having to dump the weight while having only one spotter.

[Liftin4ever]

BTW guys I am planning on doing my first meet on November 5th in Hudson Wisconsin. I will be using my Titan Fury shirt and Metal Squatter.

[MXdawg2]

BTW guys I am planning on doing my first meet on November 5th in Hudson Wisconsin. I will be using my Titan Fury shirt and Metal Squatter.
good luck, and keep us updated man.

[Liftin4ever]

Thanks MX.

8/19/05

Random GPP Stuff

Farmers Walks
55's x 4 times across yard

Backwards Sled Dragging
+100 x 2 times across yard

Farmers Walks
55's x 4 times across yard

Backwards Sled Dragging
+100 x 2 times across yard

The Bear *hang clean -> front squat -> push press -> back squat -> behind the neck push press*
100x4
100x4

Sprints
6 x across yard

I am very tired.......

[AJ010]

Good ****! You are a ferocious beast.

[Liftin4ever]

Good ****! You are a ferocious beast.

Lol thanks Steel.

[GmoneyJakee]

Thanks MX.

8/19/05

Random GPP Stuff

Farmers Walks
55's x 4 times across yard

Backwards Sled Dragging
+100 x 2 times across yard

Farmers Walks
55's x 4 times across yard

Backwards Sled Dragging
+100 x 2 times across yard

The Bear *hang clean -> front squat -> push press -> back squat -> behind the neck push press*
100x4
100x4

Sprints
6 x across yard

I am very tired.......

thats one hell of a ****in workout. i never heard of "The Bear" but it sounds nuts.

[Liftin4ever]

Thanks Jake. It is one tough little bastard.

[GmoneyJakee]

Thanks Jake. It is one tough little bastard.

haha yeah i might have to try that sometime when i get bored or something.

[lifter06]

The Bear *hang clean -> front squat -> push press -> back squat -> behind the neck push press*
100x4
100x4


I am very tired.......


100 pounds? Come on you woman, me and Ricky do this with more weight! lol it is a damn hard lift tho, i'll give u that. We did 7x5 with it and were too f ucking tired to do anything else.