Decievers Online Training Journal

[Deciever]

Friday September 13th, 2002
Dynamic Effort Bench
Speed Bench (w/ mini band and chains) - 3 sets of 70 x 3 / 5 sets of 85 x 3 / 1 set of 135 x 1
JM Press - 2 sets of 65 + mini's / 2 sets of 85 + minis.
Bent Over Rows - 4 sets of 135 x 6
Comments : Speed was feeling good today. I love the way the bands and chains felt together. Very smooth.

[Deciever]

Monday September 16th, 2002
Max Effort Squat
Squat : 135 x 6 / 185 x 6 / (belt on) 215 x 3 / 235 x 4
Leg press : 4 plates each side x 6 / 2 sets of 5 plates on each side x 6
Hip Work: Mini bands. 3 sets of 15 seconds
Comments : Squat form was right on today except for 4th rep of 235. Got a bunch of new equipment, Felt Strong, but left the assistance light because I am deadlifting this week.

[Deciever]

Tuesday September 17th, 2002
Max Effort Bench
Shirted Bench: 95 x 6 / 135 x 6 / 165 x 3 / 185 x1 / (shirt on) 205 x 1 / 215 x 1 / 205 x 1
Military press:95 x 6 / 95 x6/ 115 x6
Shoulder Raises :
---Front- : 3 sets of 25's x 5
---Side and rear : 3 sets of 15's x 5
Comments: The shirt was way to loose. With the help of 1 person it was on within 1 minute, at most. It would probably take around 45 lbs to touch, maybe a bit more. Next week i will be shirting up with a cranked our inzer shirt and benching 215(no question about it).

[Deciever]

Wednesday September 18th, 2002
No Workout
Comments : Been having to run a lot in gym class. Usually around 1/2 mile each day and sometimes a mile. My knee has been getting tender, which isnt good at all. I feel I favor my right leg a lot, because I had knee problems in my left leg when I was younger, and I also strained my hamstring tendon last year as well. Hopefully the sore knee will blow over and it'll be fine for my next ME squat day.
I'm also looking real forward to deadlifting. I've been working on my form quite and bit, and its much better at lighter weights, but I havent gone heavy in a month. Im hoping to hit around 385. Even 365 would be good, as i've never hitten a clean 360 deadlift.. there was always a hitch.

[Deciever]

Thursday September 19th, 2002
Deadlift
Deadlift : 135 x 3 / 225 x 3 / 275 / 325 / 365 x 0 / 365 x 1
Romanian Deadlift : 135 x5 / 185 x 5 / 235 x 5
Hip work with bands 4 sets of 12 with Minis
Comments: I was very dissapointed in my performance today. Even thought the most i had previously pulled without hitched was 335 (an easy one) , i was expecting to pull around 385. It just wasnt meant to be. So i guess you can consider it a 30 lb PR, because all my other 360 deadlifts were hitched. Romanians felt good as well. I used a loose squat suit for the deadlifting, i am not sure if it helped, but it did feel supportive.

[Deciever]

Friday September 20th, 2002
Dynamic Effort bench press
Speed Bench (w/ doubled minis) : 4 sets of 75x3(video shows 3 sets) / 1 sets of 85x1 / 2 sets of 85x2(video shows 2 sets)/ 95 x 1 / 115 x 1 / 135 x 1/
JM Press : 65 x6 / 85 x 6 / 105 x 6
Bent Over Rows 4 sets of 135x6
Dumebll Pull Overs 60 x 6 / 70 x 6 / 80 x 6
Comments: Today was a great day. First day with doubled mini bands and they felt good. Set a bunch of PRs, and JM Presses felt strong. I'm going to continue using doubled minis as my usual bands instead of choked down minis.

[Deciever]

Sunday September 22nd, 2002
Abs and Light Hamstring / Lower back and Tricep recovery
Pull Thrus : Various Stances 4 sets of 10
Leg Lifts with Mini bands : 3 sets of 10
Tricep Extensions with mini bands : 3 sets of 15
Comments : My triceps are sore as hell from speed bench day. Those mini bands KILLED them. My lower back/ hamstrings are feeling a bit tight as well, and my abs needed/a little pounding as well.

[Deciever]

Monday September 23rd, 2002
Max Effort Squat
Squats : 145 x 6 / ( suit bottoms on ) 185 x 6 / (Belt on )215 x 3 / 245 x 2 / 265 x 2 / 285 x 1
Romanian Deadlifts : 135 x 6 / 2 sets of 185 x 6
Seated Calf Raises 2 sets of 90 x 15
Standing Calf Raises: 3 sets of 230 x 15
Comments : The squats with just a suit bottom were painful and easy. Everything went up nice and controlled, but the belt dug into my hips so bad it was unimaginable. But since they were all easy, Im assuming i should be well over 300 at my next meet, with suit straps up and knee wraps on.

[Deciever]

Tuesday September 24th, 20002
Max Effort Bench
Bench Press : 95 x 6 / 135 x 6 / 155 x 6 / 175 x 2 / 185 x 2 / 205 x 1 / 175 x 5
Incline Press : 2 sets of 135 x 6 / 155 x 4
Seated Military Press : 95 x 6 / 115 x 6 / 135 x 2
Shoulder raises
---Front : 3 sets of 20 x 6
---Side : 3 sets of 20 x 6
---Rear : 3 sets of 20 x 6
Comments: Today was a good day. 205 went up so quick without a shirt, which was a big barrier for me. I know im definately getting stronger now. Incline felt strong too. The seated militaries were a bit weak, and i just tried the 135 for fun, but suprisngly got 2. My old PR was 125. So all in all it was a good workout.

[Deciever]

Thursday September 26th, 20002
Max Effort Deadlift
Reverse Band Deadlift 135 x 3 / 225 x 3 / 295 x 1 / 335 x 1 / 385 x 1 / 405 x 1
Romanian Deadlifts 135 x 6 / 185 x 6 / 205 x 6
Knee Raises 4 sets of 15
Comments: Reverse band deads are great. Everything felt strong. I really think they'll help my lockout a ton. After the deads though, i was completely spent. Just took it easy for the rest of the workout. Hope everyone enjoys the videos.

[Deciever]

September 27th, 2002
Dynamic Effort Bench Press
Speed Bench : (with 25lbs of chain) 8 sets of 95 x3 / 135 x 1 / 155 x1
Close Grip Incline : 95 x 6 / 115 x 6 / 135 x 5
Bent Over Rows (Varying grips) 2 sets of 135 x 6 / 2 sets of 145 x 6
Lat Pull Downs 120 x 6 / 150 x 6 / 170 x 3
Comments Speed didnt feel great today. I tried lowering the bar slower, to see how that felt and it felt pretty good. I really suprised myself on close grip incline, because my previous best was only 105 x 6 or something around there. My bent over rows are progressing nicely, and so is my bench.

[Deciever]

September 29th, 2002
Ab Workout
Spread Eagle situps(with 9 lb medicine ball) : 3 sets of 15
Side bends(w/ light bands doubled) 2 sets of 15
Side bends(w/ light and minis doubled) 1 set of 15
Comments Good extra workout. Havent worked my abs hard in a while, so i did tonight. Luckily im going ligbht on squat day so i dont over exert myself. Side bends were very hard with the bands... Good exercise though.

[Deciever]

September 30th, 2002
ME Squat
Squats 135 x 6 / 5 sets of 195 x 5
Romanian Deadlifts 3 sets of195 x 5
Seated Calf Raises 3 sets of 95 x 15
Crunches 3 sets of 35
Comments Decent workout. Squats were too hard to complete, just tiring. Most were nice and deep and form was pretty good by my standards. Romanians felt good. kept them light today because i needed rest off of heavy workouts. Next week will be heavy triples with suit bottoms probably. if the suit gives me problems, i'll do them raw.

[Deciever]

October 1st, 2002
ME Bench
Bench 45 x 6 / 135 x 6 / 155 x 6 / 4 sets of 165 x 5 / 1 set of 165 x 5 (all paused)
Incline press 3 sets of 135 x 5
Seated Militaries 3 sets of 95 x 6
Face Pulls (w/ mini bands) 3 sets of 12
Barbell Curls(w/ Minis) 3 sets of 10
Comments My shoulders are burnt!

[Deciever]

October 3rd, 2002
DE Squat
Squat w/ light bands 10 sets of 135 x 2
Speed Deads w/ doubled light bands 135 x 1 / 155 x 1 / 5 sets of 185 x 1
Glute Ham Raises 3 sets of 5
Lotus 2 sets of 45lbs x approx 1 1/2 minutes
Hyper Extensions 3 sets of 10
Comments I was still a bit sore from monday's workout, so box squats werent great. On the other hand, my speed deads felt strong, and they all looked really quick. Gotta love the tension the bands add. Lotus really fried my abs, and glute ham raises are so tough.!

[Deciever]

October 4th, 2002
DE Bench
Speed bench w/ doubled minis 8 sets of 85 x 3 / 135 x 1
4 board press 135 x 6 / 185 x 6 / 215 x 6 / 235 x 3
bent over rows 4 sets of 135 x 6
Pull ups 4 sets of 8
Comments Speed felt slow today but 4 board press made up for my doubts. These are fun as hell and i can handle some pretty good numbers on these.. i wanna do em again.. but i gotta wait a few weeks, dont wanna overtrain before contest

[Deciever]

October 7th, 2002
ME Squat
Squats 135 x 6 / (suit bottoms on 195 x 3 / 235 x 3 / 3 sets of 265 x 3
Leg Curls 80 x 6 / 90 x 6/ 100 x 6
Seated Calf Raises 3 sets of 95 x 15
Standing Calf Raises 3 sets of 180 x 15
Comments I hate squat suits. I couldnt get mine working for me today. Everything just wasnt going together. The suit threw my form off, and everything was just pure strength. It was horrible!

[Deciever]

October 8th, 2002
ME Bench
Bench Press 45 x 6 / 135 x 6 / 155 x 3 / 175 x 3 / 3 sets of 185 x 3
Incline Press 3 sets of 135 x 6
Seated Militaries 95 x 6 / 2 sets of 115 x 6
Comments Great workout. All my triples were solid and kinda easy. Thats a new PR too, old best was only 2 sets with 185 x 3. Incline presses felt good too. the bar was **** though and the only free one, so i didnt go to heavy, beacuse it had virtually no grip on it, but oh well. Cant wait til i get in my shirt to see where im at for my contest.

[Deciever]

October 10th, 2002
Squat suit test
Squat w/ suit bottoms 135 x 3 /3 sets of 185 x 1 / 4 sets of 225 x 1
Squats135 x 2 ( just to show my normal squat)
Speed deads 5 sets of 185 x 2
Romanian Deadlift 4 sets of 135 x 6
Comments Still cant get my damn suit working. Its so frustrating, and i only have 3 more training weeks left. i really hope i can get it working. If not, im kinda screwed. Speed deads felt slow, today, i was kinda tired from all the squatting.

[Deciever]

October 11th, 2002
Dynamic Effort Bench
Speed Bench 8 sets of 85 x 3 / 135 x 1
Floor presses155 x 6 / 2 sets of 175 x 6
T-bar rows 100 x 6 / 125 x 6 / 150 x 5
Pull Ups 4 sets of 6
Comments Speed just felt off today.. nothing went up easy. I was hitting too high on my chest i think, and wasnt bringing the bar low enough. On a side note, the floor pressses and the rest of my workout felt strong., which is a good thing. Gonna start taking the DE days lighter since my contest is coming up.

http://galileo.spaceports.com/~deciever/benchpress/10-11de85.WMV - de bench clip

http://galileo.spaceports.com/~deciever/benchpress/10-11floorpress155.WMV - 155 floor press

http://galileo.spaceports.com/~deciever/benchpress/10-11floorpress175.WMV - 175 floor press

copy and paste the urls, they should work
if you just click on it, then they wont work

[healthy n_fit]

Good job Deciever! Finally, I see someone here do floor presses! I do them differently though, but both ways work. I asked Westside. You can either have legs out, or legs bent. Do you feel a difference? BTW, at the end of the 155x6 floor presses, why is there a deadlift type picture? And I love how the camera turns at the end of 175x6 floor presses. Its like "I can't do it! turn the camera quick! Ok help me get this mother up! Ok turn the camera back! I did it!" :D Lol....


EDIT- Is that 175 or 185? It seems like there is a 45 on each side and a 25 on each side. 45+45+25+25= 140. 140+45=185.

Or is that bar different, or did I make a mistake? :D

[Deciever]

the deadlift clip after is a video of my friend deadlifting.. i video tape his workouts as well.

the last rep, i dont know what happened, i paused long and i got it BY MYSELF, the cameraman just turned or something.. i wish he didnt though.

the bar is 45 lbs and then i have a 45 lb and 2 10's on eachside


i dunno which floor press way is better.. i just do them with straight legs because there is no way i can arch or anything that way.

[healthy n_fit]

Originally posted by Deciever
the deadlift clip after is a video of my friend deadlifting.. i video tape his workouts as well.

the last rep, i dont know what happened, i paused long and i got it BY MYSELF, the cameraman just turned or something.. i wish he didnt though.

the bar is 45 lbs and then i have a 45 lb and 2 10's on eachside


i dunno which floor press way is better.. i just do them with straight legs because there is no way i can arch or anything that way.

I see. I know you got that BY YOURSELF. :D You know I'm a joker right? :D I guess those could be two 10's. But they look like a 25. I guess not. That's cool that you tape eachothers workout. Does he have a website?

[Deciever]

yeah, i havent missed a lift in a while.. :)

he has a website, but i wont give it out since he has limited bandwith.

Do you think i should take DE Days easier the next few weeks since im going to do the contest inNov.?

[healthy n_fit]

Originally posted by Deciever
yeah, i havent missed a lift in a while.. :)

he has a website, but i wont give it out since he has limited bandwith.

Do you think i should take DE Days easier the next few weeks since im going to do the contest inNov.?

Definately Deciever! LOL!! That's amazing alliteration! :D

Seriously, sure you should. I think you would be well refreshed for your contest, When you return to DE days you'll be eager to do them again, and you'll avoid burnout. You may want to take off the week before the contest or Practice form and your squat suit form. Good luck. :) What date is the contest?

[Deciever]

NOV 9th.. the week before it is just openers, and light AR work..

[healthy n_fit]

Originally posted by Deciever
NOV 9th.. the week before it is just openers, and light AR work..

Good plan! Are you pulling conventional? If so I hope you got your form down! :) I like AR! :)

EDIT- BTW, you can delete all of these posts because your thread may get tangeled!

[Deciever]

i think ill leave the posts since they relate to my training.

and yes i will be pulling conv... im nervous alreadyabout the contest.. just hope my first squat goes well.

[healthy n_fit]

Originally posted by Deciever
i think ill leave the posts since they relate to my training.

and yes i will be pulling conv... im nervous alreadyabout the contest.. just hope my first squat goes well.


What are you trying to get for the squat? 330? Its normal to be nervous for sure! Heck I'd be nervous. I think everyone gets like that. Just think about nailing 3 new PR's in one day! :D

[Deciever]

yeah in squat im going for 330

jus the other day i as doing some power snatches and wound up power snatching 100 for 3 singles.

i have no clue why idid it, but it was kinda fun..

[healthy n_fit]

Originally posted by Deciever
yeah in squat im going for 330

jus the other day i as doing some power snatches and wound up power snatching 100 for 3 singles.

i have no clue why idid it, but it was kinda fun..

LOFL!!!!!!! The Olympic lifts sure are fun right? And can leave you breathing hard! :D :D

I would like to right now clean that weight for fun! I love cleans and high pulls.

Cool. Was it a workout or something when you did them?

[Deciever]

nope, just kinda spur of the moment.. was talking to PL16 and decided to do them.

[healthy n_fit]

Originally posted by Deciever
nope, just kinda spur of the moment.. was talking to PL16 and decided to do them.
Talking on AIM? That sounds cool! I bet you a bundle I would do the same thing as you! :D :D

Ok, Peace Deciever! I'll talk to you all tomorrow. Keep in tune for my ME Squat. I'm a bit nervous. Rack pulls, my chance to do more than my full deadlift. Can I do it? :D :D

[matt_T]

you seem to swear by bands, but are chains just as effective? also on your links to floor presses, it said url file not found.

[healthy n_fit]

Originally posted by matt_T
you seem to swear by bands, but are chains just as effective? also on your links to floor presses, it said url file not found.

Matt, right click and click on "copy shortcut". Then paste it in your browser address thing and click enter or whatever starts loading the site.

[Deciever]

yeah, bands are great. chains are good too.. a bit less stressful but not as versatile. I would choose bands over hcains though, since they are much more customizable.

I'll post up my workout tonight.. had quite a scary incident tonight..

[Deciever]

ME Squat
Squats 145 x 6 / (suit bottoms on ) 185 x 6 / 225 x 3/ 255 x 3 / (wraps on) 285 x 3
Leg curls80 x 6 / 90 x 6/ 90 x 6
Seated Calf Raises 3 sets of 90 x 15
Comments Scary day. On the 285 set, i went for the first rep, and when i started back up the bar shifted up on my neck, and i almost fell forward. Thank god for my good spotters. After that, i didnt even re rack it and i nailed 3 reps. On a plus note, i had less trouble making depth this week. I yanked the suit up high as hell, and wore the belt really high. I think this will work pretty well. Im lowering the volume a bit, since i am doing a contest soon.. dont want to overtrain with all the heavy weight.

[healthy n_fit]

Originally posted by Deciever
ME Squat
Squats 145 x 6 / (suit bottoms on ) 185 x 6 / 225 x 3/ 255 x 3 / (wraps on) 285 x 3
Leg curls80 x 6 / 90 x 6/ 90 x 6
Seated Calf Raises 3 sets of 90 x 15
Comments Scary day. On the 285 set, i went for the first rep, and when i started back up the bar shifted up on my neck, and i almost fell forward. Thank god for my good spotters. After that, i didnt even re rack it and i nailed 3 reps. On a plus note, i had less trouble making depth this week. I yanked the suit up high as hell, and wore the belt really high. I think this will work pretty well. Im lowering the volume a bit, since i am doing a contest soon.. dont want to overtrain with all the heavy weight.


dang, you almost fell down. Not good at all. Good thing you didn't Actually fall. Imagine. Our first powerlifting moderator to die! :p

Did You do the leg curls because of the upcoming comp or something else?

[Deciever]

i did the leg curls because there was no free bar, and i was tired, and had to leave.. just needed a quick fix

[healthy n_fit]

Originally posted by Deciever
i did the leg curls because there was no free bar, and i was tired, and had to leave.. just needed a quick fix

I see. Anything to get the job done! :)

[Deciever]

October 15th, 2002

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ME Bench
Bench Press 45 x 6 / 135 x 6 / 165 x 3/ 185 x 1 / 195 x 3
Inclines 3 sets of 135 x 6
Seated Dumbbell press 35 x 6 / 40 x 6 / 40 x 8
Comments Everything was feeling heavy today. Im going to take it easier on speed day to recuperate. The dumbell presses were a nice change from the usual seated militaries. Cant wait for the meet

[healthy n_fit]

You're making fast progress! :) I remember when you were doing 175x4!! Now its 195x3!! You're working up fast! :)

[Antaeus]

Originally posted by Deciever

Bench Press 45 x 6 / 135 x 6 / 165 x 3/ 185 x 1 / 195 x 3


Nice previous max triple!! :D

And about the dumping - that's just part of the sport and training. Get used to it, 'cause if you handle big weights you're gonna dump sometimes. :)

[Deciever]

Originally posted by Antaeus
Nice previous max triple!! :D

And about the dumping - that's just part of the sport and training. Get used to it, 'cause if you handle big weights you're gonna dump sometimes. :)

i've dumped plently of squats in my life.. jsut never outside a rack. dropping it doesnt bother me, but having it fly over my head does...

[Antaeus]

Yeah I've just dumped back. I never feel like I'm going forward, I guess my low back is really strong so I can correct well. What gets me is the bar sliding down off my rear delts when I come up and stand too straight...

[healthy n_fit]

At first I didn't get what you meant by "dump"!! ROFLMAO!!!!! :D

Deciever, keep it up man! You'll be a pro by the time you're 20! :p

[Deciever]

Recovery
Romanian Deadlifts 5 sets of 135 x 8
Hyperextensions 6 sets of 20
Lotus 3 sets of 3 minutes
Comments Well i went in today , excited to max on my deadlift. But lately i've been feeling under the weather and am comning down with a cold.. It sucks. I tried to deadlift and it felt horrible, so i just did some light weight for some reps to get some blood flowing. Hopefully i'll be better next week. Also, my suit slip ons and deadlift slippers came in yesterday :)....

[healthy n_fit]

Originally posted by Deciever
Recovery
Romanian Deadlifts 5 sets of 135 x 8
Hyperextensions 6 sets of 20
Lotus 3 sets of 3 minutes
Comments Well i went in today , excited to max on my deadlift. But lately i've been feeling under the weather and am comning down with a cold.. It sucks. I tried to deadlift and it felt horrible, so i just did some light weight for some reps to get some blood flowing. Hopefully i'll be better next week. Also, my suit slip ons and deadlift slippers came in yesterday :)....


AR is good for recovery definately! You kep it REALLY light though right? You don't want to over stress the immune system. I see the volume was low, so that's good. And light weight. A true AR workout I guess! Good luck! How have you planned to advance these next few weeks, with the cold? Any special precautions or tips?

[Deciever]

October 18th, 2002

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DE Bench
Speed bench 45 x 6 /8 sets of 95 x 3 / 135 x 1 / 155x1
Close Grip bench Press 3 sets of 135 x 5
Bent over rows (over hand grip) 4 sets of 135 x 6
Chin Ups 3 sets of 10
Comments Today was a good day. I just used raw weighht and everything seemed to go pretty well. My speed felt quick and the weights didnt feel too heavy. My chin ups jumped up suddenly back to where they used to be before i gained weight, and im starting to feel less sick. I took a mega dose of glutemine, and a bunch of Vitamin C and im feeling a bit better.

http://galileo.spaceports.com/~deciever/benchpress/10-18de95.WMV

http://galileo.spaceports.com/~deciever/benchpress/10-18de155.WMV

right click ->copy shortcut, and then pate in URL bar

[healthy n_fit]

Deciever, my man! You're going up great! The speed is EXCELLENT! :) Dang, I need more speed! Its good to hear you're getting better! glutamine can be a real helper for sure! I've read its used by the Immune System, so it makes sense I guess. Did you just start chin ups again? I love chinups too!

[Antaeus]

Dude everyone has a cold. I have a cold, I know like 10 ppl with colds dang it. :(

[Deciever]

October 21st, 2002

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ME Squat
Squat 145 x 6 / (bottoms on)195 x 3./ 235 x 3./ 255 x1 / (wraps) 285 x 1 / (straps up)305 x 1
Seated Calf Raises 3 sets of 90 x 15
Standing Calf Raises 4 sets of 180 x 15
Crunches 3 sets of 30
Comments Wastna great day today. Everything was feeling kind of heavy cause i was getting over a cold. So 305 is decent for an off day. Next week im gonna hit 315 or so, and then open with 305 ... cant wait for the contest!!!

[Antaeus]

Looking at all your training in gear, I was wondering when your next comp was!! So you're 2 weeks out? Last week I would just do real light stuff and rest...

[healthy n_fit]

Originally posted by Deciever
October 21st, 2002

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ME Squat
Squat 145 x 6 / (bottoms on)195 x 3./ 235 x 3./ 255 x1 / (wraps) 285 x 1 / (straps up)305 x 1
Seated Calf Raises 3 sets of 90 x 15
Standing Calf Raises 4 sets of 180 x 15
Crunches 3 sets of 30
Comments Wastna great day today. Everything was feeling kind of heavy cause i was getting over a cold. So 305 is decent for an off day. Next week im gonna hit 315 or so, and then open with 305 ... cant wait for the contest!!!

Ah, there's our big guy, nailing over 300 with a cold! :D You WILL do it. Imagine some *** from school and nail it! :D That's what I did. The contest is coming up.. ARE YOU READY!!!!!!?????? :D

[Deciever]

Originally posted by Antaeus
Looking at all your training in gear, I was wondering when your next comp was!! So you're 2 weeks out? Last week I would just do real light stuff and rest...
next week i hit openers, week after that i rest.

i get toshirt up tomorrow....... yippie!!!

meet is nov 9th

[Deciever]

Originally posted by healthy n'fit
Ah, there's our big guy, nailing over 300 with a cold! :D You WILL do it. Imagine some *** from school and nail it! :D That's what I did. The contest is coming up.. ARE YOU READY!!!!!!?????? :D

heh iw ouldnt call myself a big guy.... im hoping to go 300, 325 350... that seems like the best bet for me...

[Antaeus]

Originally posted by Deciever
heh iw ouldnt call myself a big guy.... im hoping to go 300, 325 350... that seems like the best bet for me...

@ 148?

[healthy n_fit]

Originally posted by Deciever
heh iw ouldnt call myself a big guy.... im hoping to go 300, 325 350... that seems like the best bet for me...

LOL, that's ok! How about buff little guy? :D Good luck! Is that 350 a PR you're looking to get?

[Deciever]

305 deep was a PR lol....... so yeah.. 350 would be a 45 lb PR

[healthy n_fit]

Originally posted by Deciever
305 deep was a PR lol....... so yeah.. 350 would be a 45 lb PR

What?! Buy I though you've squatted 300 before. 300 flat?

[Deciever]

Originally posted by Antaeus
@ 148?
]
of course! im not big enough to move up a weight class into the real big guys...

[Antaeus]

Well I'm going to have to move into the 198s at some point. Trouble is they're full of 500 benchers :(

I want to do 500/300/500 @ 181 first, tho. :)

[healthy n_fit]

Originally posted by Antaeus
Well I'm going to have to move into the 198s at some point. Trouble is they're full of 500 benchers :(

I want to do 500/300/500 @ 181 first, tho. :)

lol..... Good luck...:)

[Deciever]

October 22nd, 2002

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ME Bench
Bench 95 x 6 / 145 x 6 / 165 x 3 / 185 x 1 / (shirt on) 195 x 1 / 205 x 1 / 215 x 0
Dumbell Shoulder Press 3 sets of 40x6
Comments Bad workout. Shirt threw me out of groove. For 195 and 205, i just muscle it up. Didnt feel good at all. I couldnt get into position correctly. I've decided that im going to be using a looser crain shirt for the meet. May as well use something im more comfortable in. I think i'll do better that way.

[healthy n_fit]

Yeah ,but you got a 10lb PR. You're proud of that right? Everything looks good!

[Deciever]

oops that 215 x 1 should be crossed out.. my bad.. i didnt get 215... i went down, heard a pop in the shirt, like a crack, and then bailed on it....

nothing happened to the shirt though

[healthy n_fit]

Originally posted by Deciever
oops that 215 x 1 should be crossed out.. my bad.. i didnt get 215... i went down, heard a pop in the shirt, like a crack, and then bailed on it....

nothing happened to the shirt though

Oh, then in my real life words, goddamnit!!!!!!!!!!!!! :mad:

Hmm, not to fret though, because I've learned what its like. Look at it this way, because this has helped me a bit. You know Dave Tate? Remember his journey to 600? How many times did he not make progress and actually go back? Something to think about. :)

~~~HF~~~

[Antaeus]

Originally posted by Deciever
oops that 215 x 1 should be crossed out.. my bad.. i didnt get 215... i went down, heard a pop in the shirt, like a crack, and then bailed on it....

nothing happened to the shirt though

lol I've done the same. my guys looked at me like, "why the **** did you quit? shirts creak." :D

[Deciever]

October 22nd, 2002

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ME Deadlift
Deadlift(sumo) 135 x 6 / (suit bottoms on) 225 x 2 / 275 x 1 / (belt on) 315 x 1 / (straps up)345 x 1 / 365 x 1 / 385 x 0/ 385 x 1
Glute Ham Raises 3 sets of 5
Comments Great workout. Sumo felt really strong in the suit. 365 felt like a joke. Im so pissed at falling forward on the 1st 385.. it really drained my energy, so my second attempt wasnt as strong as my first. oh well. huge pr so im loving it!

[healthy n_fit]

Originally posted by Deciever
October 22nd, 2002

--------------------------------------------------------------------------------
ME Deadlift
Deadlift(sumo) 135 x 6 / (suit bottoms on) 225 x 2 / 275 x 1 / (belt on) 315 x 1 / (straps up)345 x 1 / 365 x 1 / 385 x 1 / 385 x 1
Glute Ham Raises 3 sets of 5
Comments Great workout. Sumo felt really strong in the suit. 365 felt like a joke. Im so pissed at falling forward on the 1st 385.. it really drained my energy, so my second attempt wasnt as strong as my first. oh well. huge pr so im loving it!

HOLY CRAP!!!!! How much of a PR? 20lbs? If so, then WTF IS UP WITH 20lbs LATELY!!!!!!???? :D I think I gave you all a blessing. PRAISE ME!!!!!!!!!!! :D

Anyways, It looks like you did really Good!!! Your volume was really low though, but because of a meet right? Good job Deciever! :)

[Deciever]

best i ever pulled sumo was a hitched to hell 335.. so 50 lb sumo PR, 20 lb deadlift PR. I would've been good for close to 400 if i didnt drop the 1st one, and tehn rip open my callus so it bled everyone.

and yeah thanks for the praise.

yup, volume is low because of the meet.

check my site for the videos.

[healthy n_fit]

Originally posted by Deciever
best i ever pulled sumo was a hitched to hell 335.. so 50 lb sumo PR, 20 lb deadlift PR. I would've been good for close to 400 if i didnt drop the 1st one, and tehn rip open my callus so it bled everyone.

and yeah thanks for the praise.

yup, volume is low because of the meet.

check my site for the videos.

Damn!!!!! when was the last time you pulled sumo? Damn you are getting stronger every day! :D Did it actually bleed? I thought it just rips and that's it? Or was it a real deep rip? I'm checking the videos now!

[Deciever]

Originally posted by healthy n'fit
Damn!!!!! when was the last time you pulled sumo? Damn you are getting stronger every day! :D Did it actually bleed? I thought it just rips and that's it? Or was it a real deep rip? I'm checking the videos now!

deep rip, no more skin there , so if i touch it , it hurts.. bled all over my hand cause i didnt see it right away.. it blows...

me likey sumo.

[healthy n_fit]

Originally posted by Deciever
deep rip, no more skin there , so if i touch it , it hurts.. bled all over my hand cause i didnt see it right away.. it blows...

me likey sumo. damn, that really sucks!

i Te Gusta sumo mucho porque tu` eres fuerte deadlifting sumo !


Si`? LOL!!!!!!

You are going to deadlift 400 soon, I KNOW IT!!! May god bless you! :D

EDIT- There we go. I corrected it! :D

[Deciever]

Originally posted by healthy n'fit
damn, that really sucks!

i Tu` quieres sumo mucho porque tu` eres fuerte deadlifting sumo !


Si`? LOL!!!!!!

You are going to deadlift 400 soon, I KNOW IT!!! May god bless you! :D

Edit- I found an error on your site. On 10/22/02 You did ME BENCH not ME SQUAT. Check it. In the guideline thing to the left, it says ME Squat, even thought to the right, the same date says ME Bench.

I think you meant Te gusta sumo mucho porque tu eres fuerte deadlifting sumo... you said i want sumo alot because..yadda yadda yadda.

I hope i get 4 plates befor the new year... its no question about it

and i fixed the site, thanksfor catching that.

[healthy n_fit]

Originally posted by Deciever
I think you meant Te gusta sumo mucho porque tu eres fuerte deadlifting sumo... you said i want sumo alot because..yadda yadda yadda.

I hope i get 4 plates befor the new year... its no question about it

and i fixed the site, thanksfor catching that.


FUK!!!!!! I messed up. I ALWAYS DO THAT!!!!!!!!!!!!! :mad: Thanks for correcting that. Now let me edit my post and see what happens. :D You're welcome! You will definately get the 4 plates. You have a few months, PLENTY of time! Good luck at the meet!

Edit- I wonder when I'll get 300.....

[Deciever]

you'll get 300 soon enough.. give yourself a few months.. im sure you probably at 275 already..

[healthy n_fit]

Originally posted by Deciever
you'll get 300 soon enough.. give yourself a few months.. im sure you probably at 275 already..

But that's my rack lockout.. I hope 275 is my full max now though... I need 300 for more pride! :D I hope to reach this near New Years too. We'll see.. Thanks!

[Deciever]

Originally posted by healthy n'fit
But that's my rack lockout.. I hope 275 is my full max now though... I need 300 for more pride! :D I hope to reach this near New Years too. We'll see.. Thanks!

well figure this... 1 month ago i did a 405 reverse band deadlift. and now im deadlifting 385... think positive..

what i do(which isnt smart.)

i go by the motto

aim high, fall hard, get back up.

i aim high, if i miss it, i get back up and nail that bitch.

[healthy n_fit]

Originally posted by Deciever
well figure this... 1 month ago i did a 405 reverse band deadlift. and now im deadlifting 385... think positive..

what i do(which isnt smart.)

i go by the motto

aim high, fall hard, get back up.

i aim high, if i miss it, i get back up and nail that bitch.

I like that! I'll be thinking of that evry ME day. 275 coming in 4 weeks! :D

[Antaeus]

Originally posted by Deciever

me likey sumo.

another convert! yay!

hey which suit do you use to DL in??

Toby swears by the Inzer Max-DL, he gets 50 lbs out of it, but it costs like $150. Are you using an old Champion??

Congrats on the PR. :)

[Deciever]

im using the same champion i squat in... i think i get alot. i dunno how much i can pull sumo... my old best was a hitched to hell 335, and that was with just a belt, but i havent pulled sumo.. oh well, next time i deadlift, i wont rip my hand apart. and i will pull 4 plates

[Antaeus]

hmm maybe I'll try using my z for deads. Toby says that the MaxDL works best for sumo lifters, but I'm not going to spend that much money.

Can you use groove briefs in the USAPL? I might order a pair for the meet...

I'm also think of ordering a double-z. It's only $76, as compared to $150 for the hardcore. It would be for a later comp, then I'd use my single z to DL in. I need more support in the hole, as I can high box a ton... 405 felt easy.

Can you believe I still haven't maxed in my blast yet??? roflol, I couldn't get 250 to touch last time, and my lockout wasn't strong enough.

I may have to open raw at 225, then shirt up for a 265-275 second lol.

[Deciever]

no groove breifs in USAPL :(

In a shirt i hit 205 in, i could bring my arms all the way down by themselves..

[Antaeus]

Originally posted by Deciever
no groove breifs in USAPL :(

In a shirt i hit 205 in, i could bring my arms all the way down by themselves..

rats.

man you need a tighter shirt, obviously. my blast is so ridiculously tight I walk around like a zombie. I can't put my arms down at all.

The EHPHD I tried on was a size bigger, but again no touch with 250. It would take at least 315 to touch in that.

[Deciever]

Originally posted by Antaeus
rats.

man you need a tighter shirt, obviously. my blast is so ridiculously tight I walk around like a zombie. I can't put my arms down at all.

The EHPHD I tried on was a size bigger, but again no touch with 250. It would take at least 315 to touch in that.

heh speak of the devil. .i tried on an altered crain shirt. and the chest plate was sooooo tight. 205 barely touched, i actually had to pull it down a bit. Needless to say, i wont be using that shirt at the contest.. not strong ehough yet.

[Deciever]

October 25th, 2002

--------------------------------------------------------------------------------
DE Bench
Speed bench) 6 sets of 95 x 3 / 135 X 1
New shirt on 185 x 1 no touch / 205 x no touch
Pull Ups 3 sets of8
Dumbell Press 1 set of 70's , just for fun
Comments ****ty Workout. I thought the shirt was going to be loose, but it was altered and tight as **** around teh chest. 205 wouldnt even touch.. so it sucked. Im not strong enough for this shirt. Looks like i'll be using a loose one at contest. Also, to top off the day , i used a ****ty bar where the power rings were wasy to far out, so i wouund up benchingw tih an illegal grip.. jsut my luck.

[Deciever]

October 28th, 2002

--------------------------------------------------------------------------------
ME Squat
Squat 135 x 6 / (suit bottoms on) 185 x 3 / (belt) 225 x 1 / 255 x 1 / (wraps) 285 x 1 / (straps up) 305 x 1
Seated Calf raises 3 sets of 70 x 30
Seated leg Curls 80 x 8 / 2 sets of 100 x 8
Legs lift w/ bands 1 set of 70's , just for fun
Comments Great workout. 305 was cake. thats going to be my opener for this meet. After that, im bumping up to hopefully a hardcore or victor suit to get a few more lbs out of my equipment. All my squat made depth which i was very pleased with. Raising up the volume this week, but loweriing the intensity.... 12 more days....

still only 143 lbs.. i need to eat

[healthy n_fit]

Originally posted by Deciever
October 28th, 2002

--------------------------------------------------------------------------------
ME Squat
Squat 135 x 6 / (suit bottoms on) 185 x 3 / (belt) 225 x 1 / 255 x 1 / (wraps) 285 x 1 / (straps up) 305 x 1
Seated Calf raises 3 sets of 70 x 30
Seated leg Curls 80 x 8 / 2 sets of 100 x 8
Legs lift w/ bands 1 set of 70's , just for fun
Comments Great workout. 305 was cake. thats going to be my opener for this meet. After that, im bumping up to hopefully a hardcore or victor suit to get a few more lbs out of my equipment. All my squat made depth which i was very pleased with. Raising up the volume this week, but loweriing the intensity.... 12 more days....

still only 143 lbs.. i need to eat

Very very good! It looks like you figured out how to reach depth with your suit! Nice job! Nail that competition! :)

[Antaeus]

I'm liking the double z next... still cheap at $70. Not planning on doing many USAPL meets except the dec. one. $150 for a hardcore is a little much right now IMO. haha that plus a Karen Kline DD AND a Max-DL that's like $500.

good workout dude. You've got your precontest stuff down. I want to see you break 1000 soon :D

[Deciever]

Originally posted by Antaeus
I'm liking the double z next... still cheap at $70. Not planning on doing many USAPL meets except the dec. one. $150 for a hardcore is a little much right now IMO. haha that plus a Karen Kline DD AND a Max-DL that's like $500.

good workout dude. You've got your precontest stuff down. I want to see you break 1000 soon :D

of course, i'd be getting a hardcore hand me down.. no way im dropping 150$on a suit... i'd rather get a custom tailored dual quad....

[Antaeus]

Originally posted by Deciever
of course, i'd be getting a hardcore hand me down.. no way im dropping 150$on a suit... i'd rather get a custom tailored dual quad....

what like a canvas??

That just made me think about hayward's EHPHD. He said I could use it, but it's too much for me at the moment. A size bigger, but soooo stiff. Couldn't get 250 below 8" off the chest. Now that he can bench 50 more lbs in the DD he probably won't be using it anyways (USAPL only??).

[Deciever]

custom tailored dual quad is just a custom fitted NXG suit.. just top of the line for 100$

[Antaeus]

Originally posted by Deciever
custom tailored dual quad is just a custom fitted NXG suit.. just top of the line for 100$

I see they have dual quad briefs as well...

[Deciever]

if your competing in an UNL. fed, go for the boss material... boss dual quad..... best thing besides canvas...

[Antaeus]

Originally posted by Deciever
if your competing in an UNL. fed, go for the boss material... boss dual quad..... best thing besides canvas...

I think that's what hayward has. couldn't get to // with 315 in just the BRIEFS lol.

[Deciever]

October 29th, 2002

--------------------------------------------------------------------------------
ME Bench
Bench 45 x 15 / 95 x 6 / 135 x 6 / 155 x 3 / 175 x 1 / (shirt on) 3 sets of 185 x 1, full pause.
Military press 2 sets of 115 x 5
Shoulder raises
----Front2 sets of 20 x 8
----Side2 sets of 20 x 8
Comments Pretty good workout. Im getting a lot more used to the shirt. Still doesnt feel great, but feeling a bit better. !85 felt good on all of htem. I still need to get into better position when benching.. not feeling 100%.. oh well... i'll give it one more shot on monday just to hit my oepner again.
I Decided on my openers for the meet.. 290-295/185/345 .. im hoping for a 900 total.. it'll be close.

[healthy n_fit]

Originally posted by Deciever
October 29th, 2002

--------------------------------------------------------------------------------
ME Bench
Bench 45 x 15 / 95 x 6 / 135 x 6 / 155 x 3 / 175 x 1 / (shirt on) 3 sets of 185 x 1, full pause.
Military press 2 sets of 115 x 5
Shoulder raises
----Front2 sets of 20 x 8
----Side2 sets of 20 x 8
Comments Pretty good workout. Im getting a lot more used to the shirt. Still doesnt feel great, but feeling a bit better. 185 felt good on all of htem. I still need to get into better position when benching.. not feeling 100%.. oh well... i'll give it one more shot on monday just to hit my oepner again.
I Decided on my openers for the meet.. 290-295/185/345 .. im hoping for a 900 total.. it'll be close.

Nice! I envy your military press! :o You will get that 900 total. Remember, think of that one little mother****er from school, or anyone who put you down and said you'd never be good. Or, think of the girls going after you! :D :p

[Antaeus]

Do you feel the military presses do a lot?? I used to do them all the time BBing, but not for strength training. I mainly focus on raises for delts, especially front raises. But militarys have the added bonus of being a press variation. :)

[healthy n_fit]

Originally posted by Antaeus
Do you feel the military presses do a lot?? I used to do them all the time BBing, but not for strength training. I mainly focus on raises for delts, especially front raises. But militarys have the added bonus of being a press variation. :)

Yuo know, I hardly improve on military presses, but you can't argue if they are working or not if I'm making nice PRs right? :D Yeah, pressing motion, that is very good! Its like a REALLY REALLY inclined bench press, only verically up. :)

[Deciever]

Originally posted by Antaeus
Do you feel the military presses do a lot?? I used to do them all the time BBing, but not for strength training. I mainly focus on raises for delts, especially front raises. But militarys have the added bonus of being a press variation. :)

helped my bench so much.. my shoulders were a big weak link for me, so they helped soooo much... give em a shot again

[Deciever]

October 31st, 2002

--------------------------------------------------------------------------------
DE Squat
Squat 8 sets of 135 x 3
Glute Ham raises 3 sets of 5
Abs(on slant board)
3 sets of 15 Hips(with Mini Bands) 3 sets of 20 seconds Comments Good workout everything felt right where it should.. Not many comments on this, since i didnt really do much, but it alll felt good.
I Decided on my openers for the meet.. 290-295/185/345 .. im hoping for a 900 total.. it'll be close.

[Antaeus]

Originally posted by Deciever

3 sets of 15 Hips(with Mini Bands) 3 sets of 20 seconds

I Decided on my openers for the meet.. 290-295/185/345 .. im hoping for a 900 total.. it'll be close.

like kneeling hip pushes? Then holding them for 20 secs? How did this feel? light I take it?

openers look good. you only need to make an average of 25 lbs more per lift to reach 900; I think you'll do it easily. :)

[Deciever]

i just doubled the mini bands (2 of them) and put thema round my legs so they were pulling in, and than i forced them out and held...kinda easy, but still hard.

[Deciever]

November 1st, 2002

--------------------------------------------------------------------------------
DE bench
Speed Bench(mini band+ doubled mini around wrist) 3 sets of 75 x 3 / 3 sets of 90 x 3 / 145 x 1 / 160 x 1
JM Press(w/ mini) 65 x 6 / 90 x 6
Wide Grip Pullups 3 sets of 8
Comments Mini bands around the wrists felt great today. Everything just popped up. Im really happy to have such a good training day before the meet. As long as i remember to pull the bar apart when benching, im gonna smoke all my lifts :)

[Antaeus]

Is your meet tomorrow? Good luck dude. LIGHT WEIGHT!!! STAY TIGHT!!!

[Deciever]

next saturday :(

[Antaeus]

ah well have a good wknd. I'll drink a beer for you. :D

[Deciever]

lol thanks.. if only you could see my videos.. my 160 went up pretty quick...

[healthy n_fit]

Originally posted by Deciever
November 1st, 2002

--------------------------------------------------------------------------------
DE bench
Speed Bench(mini band+ doubled mini around wrist) 3 sets of 75 x 3 / 3 sets of 90 x 3 / 145 x 1 / 160 x 1
JM Press(w/ mini) 65 x 6 / 90 x 6
Wide Grip Pullups 3 sets of 8
Comments Mini bands around the wrists felt great today. Everything just popped up. Im really happy to have such a good training day before the meet. As long as i remember to pull the bar apart when benching, im gonna smoke all my lifts :)

Nice job deciever! I hope that I do 160 soon! Do JM presses really not hurt you? They hurt me and Antaeus pretty badly. :(
Good luck next saturday! you will get an exact 914lb total. Tell me if I am right! :D Hahaha.

[Deciever]

Originally posted by healthy n'fit
Nice job deciever! I hope that I do 160 soon! Do JM presses really not hurt you? They hurt me and Antaeus pretty badly. :(
Good luck next saturday! you will get an exact 914lb total. Tell me if I am right! :D Hahaha.


thanks.
lol 914.. see what i can do

JM presses dont bother me at all i think its becasue im special and you guys arent :) jk.

how'd my videos look?

[healthy n_fit]

Originally posted by Deciever
thanks.
lol 914.. see what i can do

JM presses dont bother me at all i think its becasue im special and you guys arent :) jk.

how'd my videos look?

Of course you're special! :D You're videos were great! The 160 was pretty fast!

[Deciever]

recovery work today.. i raked leaves

i managed to get a 50 lb garbage can of leaves.. incredible. I dumped it out in the woods and it stayed its normal shape too.. i could actually pick up most of it and it kept form. it was pretty damn cool

[Deejay_Spike]

Originally posted by Deciever
recovery work today.. i raked leaves

i managed to get a 50 lb garbage can of leaves.. incredible. I dumped it out in the woods and it stayed its normal shape too.. i could actually pick up most of it and it kept form. it was pretty damn cool


roflol... cool recovery work :D

[healthy n_fit]

Originally posted by Deciever
recovery work today.. i raked leaves

i managed to get a 50 lb garbage can of leaves.. incredible. I dumped it out in the woods and it stayed its normal shape too.. i could actually pick up most of it and it kept form. it was pretty damn cool

Very nice! :D I've got problems carrying heavy garbage cans. I remember in the summer when I filled one with dirt, it was like 65-70lbs, and was so hard to carry it. Sure picking it up wasn't a problem at all! ;) I should see how far I can carry it. How far did you carry this can?

[Deciever]

maybe 100 feet

[healthy n_fit]

Originally posted by Deciever
maybe 100 feet

I see. Tiring? :D

[Deciever]

Originally posted by healthy n'fit
I see. Tiring? :D

nope, not one bit.. (my brother was holding one handle, so i only had half the load

[healthy n_fit]

Originally posted by Deciever
nope, not one bit.. (my brother was holding one handle, so i only had half the load

Oh,....... lol!!!!!! How come garbage cans filled with dirt or LOTs of leaves feel heavier than the same weight on a barbell? Grip, Irregular object, weight displacement????????

[Deciever]

yeah, just weight distribution and how you hold it and stuff

[healthy n_fit]

Originally posted by Deciever
yeah, just weight distribution and how you hold it and stuff

Ok, got it. I'll have to remember that. ;)

[Deciever]

November 5th, 2002

--------------------------------------------------------------------------------
Last day before contest
Squats 4 sets of 145 x 6 / 195 x 1
bench Press (paused) 4 sets of 135 x 6 /
Deadlifts 6 sets of 135x2
Hips w/ doubled light band 4 sets of 20seconds
Comments Last day before meet time.. all nervous already. I was wary about doing too much on my deadlift, since wheni pull, i cant replicated that performance for a few weeks so i took it nice and easy. Everything was quick. After the contest, I'm doing a total revamp in my program... Im going to be doing a 4-6 week conditioning phase w/ tons of work on widening my squat form and increasing my flexibility so i am able to widen my squat form. Only work im doing from now, up until the meet is PNF stretching, and some light AR work....

[Antaeus]

Nice dude rest up and stay focused. You'll do great.

[Deciever]

Originally posted by Antaeus
Nice dude rest up and stay focused. You'll do great.
:)

[healthy n_fit]

Originally posted by Deciever
:)

:)

lol, good luck!! Tell us how you do, and aim for a 914lb total!!! :D

Now let's see if I'm right...... :D

[Deciever]

November 9th, 2002
NJ State Powerlifting Championships
Training Style : Westside Hybrid
USAPL Sanctioned
Age-15
-Weight-138.2
-Squat- 297.5 / 314 / 336
Bench press --181.75 / 198.25 / 209.25 miss
Deadlift - 341.5 / 374.75 / 402.25 miss
Equipment Used- Inzer knee wraps, Inzer Blast Shirt, Inzer Champion Suit
Comments- Today was a great day. Contest started off kinda of bad for everyone, as the judges were strict as hell. People going clearly below parallel got red lighted.. I felt like i was at the IPF worlds.. it was that strict.
- All my squats went farely well. I picked my 1st and second attempt, while my partner sprised me on my 3rd attempt, and just made me do it. It was a very ugly, deep , squat, but i got it up and thats all that matters.
- I was very nervous about bench press, as i always do bad on it. I opened up with 181.75 and i smoked it. Jumped up to 198.25, and smoked that. Decided to just go all out on my 3rd attempt, and tried 209.25, but it just wasnt meant to be.
- Now time for the fun. I love deadlifts. I opened up at 345, and it was a joke. I jumped to 375... easy as hell... after i pulled that, i knew i had sinched the win by formula (wilks) , so i decided to just go all out and tried to pull 402.5 I got it up off the ground. But my form deteriorated, and i couldnt get it past my knees.
- ALl in all it was a great meet. .. and met some cool people . I saw some triple bodyweight squats, almost a 4 x bodyweigh deadlift,a nd one guy who benched 407 @ 164.. thats 2.5 bodyweigh bench!

[Retardo-pex]

Nice job man, all your training's been paying off bigtime. I wish I could get my dealift to go up like that, I remeber you saying at your last meet you got 345 or 365 and it didn't count...and now your almost at 405! I dunno why but my rouitne doens't really have deadlifting in it and I wish it did becuase I know as soon as you train on deadlift the weight goes up like nothing. Good job though.

[Deciever]

thanks
i think its cause i switched to sumo.. in either stance i can rip the weight off the floor.. locking it out is just hard...

[Antaeus]

Originally posted by Deciever
thanks
i think its cause i switched to sumo.. in either stance i can rip the weight off the floor.. locking it out is just hard...

heavy rack pulls with chains.
speed pulls from floor with chains.
ME dead with chains.

same with bands.

congrats your meet dude. wow that's amazing you almost got 400. you know you're creeping up on triple bw dead??

[Deciever]

Thanks for the advice.. yeah 402 would've been 12 lbs off triple bodyweight... eventually i'll get it...

[Antaeus]

Originally posted by Deciever
Thanks for the advice.. yeah 402 would've been 12 lbs off triple bodyweight... eventually i'll get it...

lol I was thinking of 444 for your class, but I forgot you're 10 lbs under!!

[Deciever]

yeah lol.. im tiny... check your PM box

[Retardo-pex]

I can't get onto your site, all i gotta do is copy paste or type the url right?

[Deciever]

http://www.powerlifting.tk just click on that and it should work

if not, copy and pate.

[Deciever]

November 14th, 2002

--------------------------------------------------------------------------------
DE Squat
Squats 10 sets of 135 x 2
Kneeling squats w/ 2 light bands 135 x 6 / 185 x 6 / 225 x 6
Romanian Deadlifts 5 sets of 135x6
Hips w/ doubled light band 4 sets of 20seconds
Decline Situps 3 sets of 20
Comments Felt good today.. real good actual. Squats felt pretty good. Still need to work on staying upright when i squat, but its getting better. Kneeling squats felt good. Felt very explosive in em. Probably should've used more weight, but oh well. They felt good none the less. I'll definately make these a part of my routine from now on.

[Deciever]

November 15th, 2002

--------------------------------------------------------------------------------
DE Bench
Speed Bench ( + 25lbs of chains) 6 sets of 95 x 3 / 135 x 1
Decline Dumbell Press 50 x 6/ 70 x 6 / 80 x 6
Bent Over Rows 115 x 6/ 3 sets of 135 x 6
Pull Ups 4 sets of 8
Comments Decent workouts. last set of dumbell press were pretty hard.. almost dropped one mid set.. pretty scary. It wasnt the best workout, but what can you expect the week after a meet.

[Antaeus]

I think you should be doing more weight with the RDLs.

Gotta love decline dumbells, this used to be my fav exercise. I like decline bar better now tho :D

only 6 sets of DE bench?? taking it easy?

[Deciever]

I was just doing the RDL as a finisher, just to get some blood to the area.. im gonna do my main hamstrings on monday..

[Deciever]

n workout for me today.. just gettin over a stomach virus..

[Luke530]

what's your max squat @ now bro?
what's you bw?
are you planning on gaining weight?

[Deciever]

Originally posted by Luke530
what's your max squat @ now bro?
what's you bw?
are you planning on gaining weight?

max squat was 336 @ 138

right now i weigh about 142.. and im trying to gain weight.. i want to get up to about 150...

[Seanner]

hey! you added in my quote! i'm honored :)

anyway, thats a nice friggin squat, i didn't realize it when you first mentioned it but thats like 2.5 times your bodyweight - that'd be me squattin 500 *gasp*

when ya gonna get a total at 10 times your weight?

[Deciever]

Originally posted by Seanner
hey! you added in my quote! i'm honored :)

anyway, thats a nice friggin squat, i didn't realize it when you first mentioned it but thats like 2.5 times your bodyweight - that'd be me squattin 500 *gasp*

when ya gonna get a total at 10 times your weight?


yup , i really liked that quote..

thanks.

I will total 10 x my bodyweigh by the time i become an open competitor

[Antaeus]

Originally posted by Deciever

I will total 10 x my bodyweigh by the time i become an open competitor

heh I don't doubt it. :D
But again it'll be hard to maintain xbwt as you gain wt, but all your lifts will go up more than if you stayed light, and that's what you want, a higher overall total.

[Deciever]

ME Bench
Bench Press 95 x 6 / 135 x 6 / 155 x 6 / 175 x 1 / 185 x 3
Pin Presses( right around top of head) 135 x 6 / 155x 6 / 175 x 6
Various rotator cuff work 9 sets of 10 x 15
Pull Ups (palms facing me) bw x 8 / 25 x 6 / 35 x 6
Comments Good workout... weights are feeling a bit heavy as im just getting back to it, but everything is going well. Pin Presses were hard on my rotators i think, but not hard to do. Could've gone heavier i think.. Did some rotator cuff to balance that out. Pullups felt good. Im glad i can use weight on them.. makes me feel strong :)

[Deciever]

November 21st, 2002

--------------------------------------------------------------------------------
DE Squat
Squat 2 sets of 135 x 6 / 5 sets of 185 x 3
Power Cleans 2 sets of 135 x 3 / 2 sets of 145 x 3
Glute Ham Raise 3 sets of 6
Hips w/ doubled light3 sets of 20 seconds
Comments Good workout... squats were all easy. I should've gone heavier, but oh well. Everything went up quick . Power cleans felt crappy. They were slow and werent as easy as they should've been. Glute ham raises are still hard as anything.. I can almost do 1 now.. just have to give it time.

[healthy n_fit]

Good job Deciever! How easy were you expecting the Power Cleans to be? I could do 110x6.....but my max deadlift is 265..lol!!! :D I don't squat down though..its not heavy enough to make me..

So..almost 1 rep at Glute/Hams huih? :D Well.... lets have a party! The day you do 1 rep with 2 1/2 extra pounds....we'll be amazed! :D Keep going dude!

[Antaeus]

Nice. U using bands or chains with the DE squat weight?

[Deciever]

not yet
i'll probably get back to bands on squats w/ a boxes in a week or so.. still easing back into it.

[Antaeus]

ah. we're doing major band work with all this circa-max bullcrap. over half the wt can be band tension on some exercises. really teaches explosiveness. I love it!

[Deciever]

Originally posted by Antaeus
ah. we're doing major band work with all this circa-max bullcrap. over half the wt can be band tension on some exercises. really teaches explosiveness. I love it!

whats not to love.... it gives a whole new meaning to intensity

i remember on bench one time when i was weaker and did dobled mini's, i had like 30 sticking points.. every inch i went up i hit another wall.. it was so hard

[Luke530]

anyone wanna fill me on on where to get bands? possibly NOT off the internet... also, anyone have pictures on where to put them/set them up for bench and squat...

thanks, sorry for temporarily hijacking your thread deciever...

Luke

[Antaeus]

damn I knew I should've brought my camera this morning.

we have a special apparatus for hooking up the bands for squat using boards and dumbells as counter-weights. For reverse bands you use the pins in a power rack. We have a special platform for band deads.

You can buy all this, bands and more at jumpstretch.com
Their platform is the top left logo.

-Ant :)

[Deciever]

i heard the platform was kinda flimsy and not that great... but hey, if it works for you keep it!

[Antaeus]

garrett built ours. very sturdy.

[Deciever]

i just finished building an 8 inch box.. so low!

[Deciever]

November 25th, 2002

--------------------------------------------------------------------------------
ME squat
Squats 135 x 6 / 195 x 5 / 215 x 3
Box squats (low box) 2 sets of 145 x 6
Stiff Legged Deadlifts 3 sets of 185 x 6
Calf Raises3 sets of 90 x 25
Comments Almost backto getting heavy.. Going to fool around alot with my rep scheme this workout cycle. Hopefully i'll get my squat and dead nice and high. The box squats felt good. it was a low box, i didnt rock on it or anything, just sat back onto it, and kept great form...

[healthy n_fit]

Hey..good job Deciever! Damn..I can't imagine trying an 8 inch box!! :D Well.you keep on going dude! All these weights must have been nothing for you! How was your speed on the DE Squats?? does that third rep go slower than the first' rep?

[Deciever]

oops yeah, that was my max effort workout.. im still going light

all my reps are about the same difficulty. next week should be fun when i bump it up to 225-235....

[Seanner]

Originally posted by Deciever
i just finished building an 8 inch box.. so low!

holy geez I don't think I could do a body weight squat at 8 inches! of course I'm a bit taller but adjusting for that its still horribly low...

and yeah you better go back heavy soon we wanna see a 400 squat (as long as ya let me get there first ;))

[Luke530]

I need to get my squat up to yours... :D

[Deciever]

hah, give it time...

[Antaeus]

did you wear your suit bottoms?

no way I would do a 8" box without bottoms :D

we use suit bottoms for DE too...

[Deciever]

yeah when i train on that box, im going to use a pair of loose bottoms.... woo cant wait.. probably start around christmas..

[Deciever]

November 28th, 2002

--------------------------------------------------------------------------------
ME Deadlift
Deadlift 145 x 6 / 235 x 6 / 285 x 1 /(belt and loose suit bottoms on) 2 sets of 325 x 1
Hammer strength row 90 x 6 / 140 x 6 / 160 x 6 / 190 x 4
Facepulls minibands 3 sets x15
Comments nice early workout today. Started lifting at around 9:45. Deadlifts felt good. cut my self up a bit, but who doesnt. THe suit was so loose, i brought the wrong one, so i was able to get the suit on in less than a minute. After deadlifts i was in a rush to get home , so i just went and did some machine rows, and then did the mini band face pulls back at my house. 325 went up really easy. Next few weeks i'll go alot heavier.

[healthy n_fit]

Originally posted by Deciever
November 28th, 2002

--------------------------------------------------------------------------------
ME Deadlift
Deadlift 145 x 6 / 235 x 6 / 285 x 1 /(belt and loose suit bottoms on) 2 sets of 325 x 1
Hammer strength row 90 x 6 / 140 x 6 / 160 x 6 / 190 x 4
Facepulls minibands 3 sets x15
Comments nice early workout today. Started lifting at around 9:45. Deadlifts felt good. cut my self up a bit, but who doesnt. THe suit was so loose, i brought the wrong one, so i was able to get the suit on in less than a minute. After deadlifts i was in a rush to get home , so i just went and did some machine rows, and then did the mini band face pulls back at my house. 325 went up really easy. Next few weeks i'll go alot heavier.

Wow..great job man! Damn....I hope one day soon a weight over 300 will come up easy for me. What's a hamer strength row? It looks like you did a low volume day..why's that? To get used to lifting again?

[Deciever]

i did low volume casue i only had 40 minutes to lift casue i had to go to NY for t-day.

hammer strength row, is just a chest supported row on a machine

[healthy n_fit]

Originally posted by Deciever
i did low volume casue i only had 40 minutes to lift casue i had to go to NY for t-day.

hammer strength row, is just a chest supported row on a machine

oh...cool! Yeah....I think I have that machine at my school....not to sure though..

[Antaeus]

Originally posted by Deciever
Deadlifts felt good. cut my self up a bit, but who doesnt.

lol I keep tearing off the same scab on my shin. it bleeds and annoys me. :D

[Deciever]

Originally posted by Antaeus
lol I keep tearing off the same scab on my shin. it bleeds and annoys me. :D

me too. i have this one strip of my shin that is always red...

[Deciever]

December 2nd, 2002

--------------------------------------------------------------------------------
ME Squat
Squats 135 x 6 / 185 x 6 / 195 x 6 / 195 x 3 / 135 x 8
Stiff Legged Deadlifts 135 x 5 / 185 x 5 / 205 x 5
Standing calf raises 180 x 10 / 140 x 10 / 120 x 10
Lotus 2 sets of 3 minutes
Comments Not the greatest workout today. Squats were all easy, but my hips were too tight to really go heavy, so i just stopped at 195. Probably could've gone up to around 235 if i had to, but didnt want to chance pulling something. Everything else went well. Calf raises were hard, and really felt a burn... dunno why i did drop set, just kinda felt like it i guess. Stiff legged deadlifts were decent. It was a bit hard for me to get all the way down since i was really tight all over, but i made due..

[Deciever]

December 3rd, 2002

--------------------------------------------------------------------------------
ME Bench
Bench Press 95 x 6 / 135 x 6 / 155 x 3 / 175 x 4 / 175 x 3 / 155 x 6 ( paused )
Dumbell Militaries 35's x 6 / 2 sets of 40's x 6
Face Pulls 50 x 6 / 70 x 6
Comments Form was a bit off today. My friend was making some jokes that i heard while i was benching , so it kinda threw me off a bit. on the first set of 175, i was going to go for 5 reps, but then he said a joke, made me laugh, and threw me off, so i settled for 4. Then decided to do 3 reps next. The paused bench at the end, was just used to work on my form abit. it Helped. Everything else went well. face pulls were easy but i ran out of time, cause i had to go help move some big platforms in from outside mid workout..

[Antaeus]

Were you doing a 3 or 5RM for ME, or just kinda getting back into the swing of things from your last contest?

[Deciever]

today was more of a 'WTF Was i doing' day..... i just threw some stuff together and had fun..

but i did get the Trainer, 1,2,3 for captain of crush grippers from the church... :) get to keep em for a week.

[Antaeus]

sweet. can you close any of 'em?

[Deciever]

no..... its weird... i can get the #1 and trainer practically to the same spot.. but they just wont close...

[Antaeus]

I think in the CCG workouts you close the trainer with both, then hold it for as long as you can. Do that a few times and work up to the #1.

[lilmuscleman]

which would would a better first gripper? the trainer or number 1?

[Deciever]

probably trainer, just so you can get used to it and rep it out...

[lilmuscleman]

cool, i was thinkin the same thing. i'll probably ask for the number 1 as well, so i won't have to get it a month down the road or anything

[Deciever]

December 6th, 2002

--------------------------------------------------------------------------------
ME Deadlift
Deadlift 135 x 6 / 225 x 6 / 285 x 1 / (belt and suit bottoms on ) 325 x 3 / 345 x 3/
Stiff legged Deadlifts 135 x 6 / 185 x 6 / 205 x 6
Abs 3 sets of 15
Hips w/ mini band 3 sets of 20 seconds
Comments What a great workout. I havent done heavy triples in so long.. probably since before my june contest. They felt really good. The only problem i had was my grip was starting to slip since i used a kind of thick bar.. but oh well. Definately a great day. Stiff legs were easy, but i was exhausted from deadlifting. My shins are so cut up now :(

here's some links to my videos..

http://67.83.158.66:27015/FTP/deadlift/12-06/285.mpg 285 x 1
http://67.83.158.66:27015/FTP/deadlift/12-06/325.mpg - 325 x 3
http://67.83.158.66:27015/FTP/deadlift/12-06/345.mpg 345 x 3

[healthy n_fit]

Hey..great job dude! Damn..the 345x3 looked so easy for you! :) the stiff legs must have felt light :D Great job! Damn....if and i wanted to get 300 just for 1 rep! :p Ok....see ya. And good job once again! :)

[Antaeus]

Hey D - some constructive criticism:

Vid 1: It looks like your shoulders are slightly in front of the bar. You are also way late with the hips. Try keeping your hips as close to the bar as you can, and drive them forward from the beginning. You've probably heard that before but hey this is why you're posting your vids, right?

Vid 2: Your shoulders are definitely out in front over the bar. Most of the weight seems to be centered over the middle to front of your foot. As the weight gets heavier you'll miss from balance problems. Your body simply won't be able to compensate for 500 lbs being off balance. The weight should be over your heel as you pull the bar back and into your body. Some guys practice by curling their toes back -this trains you to keep the weight on your heel.

Vid 3: All of the above, and your knees are locking out before you're erect, leaving your back to finish the job. Ever hear the line, "man, he woulda made that if he damn near didn't stiff leg the lift." Your knees and back should lock out to the erect position at the same time. Again it's a function of late hip drive, not keeping your shoulders back, and the resulting balance problems.

Hope this helps, don't mean to sound harsh. :)

[Antaeus]

haha that's what you get for posting mpegs :D

[Deciever]

Originally posted by Antaeus
haha that's what you get for posting mpegs :D

this will never happen again :)

[Deciever]

Originally posted by Antaeus
Hey D - some constructive criticism:

Vid 1: It looks like your shoulders are slightly in front of the bar. You are also way late with the hips. Try keeping your hips as close to the bar as you can, and drive them forward from the beginning. You've probably heard that before but hey this is why you're posting your vids, right?

Vid 2: Your shoulders are definitely out in front over the bar. Most of the weight seems to be centered over the middle to front of your foot. As the weight gets heavier you'll miss from balance problems. Your body simply won't be able to compensate for 500 lbs being off balance. The weight should be over your heel as you pull the bar back and into your body. Some guys practice by curling their toes back -this trains you to keep the weight on your heel.

Vid 3: All of the above, and your knees are locking out before you're erect, leaving your back to finish the job. Ever hear the line, "man, he woulda made that if he damn near didn't stiff leg the lift." Your knees and back should lock out to the erect position at the same time. Again it's a function of late hip drive, not keeping your shoulders back, and the resulting balance problems.

Hope this helps, don't mean to sound harsh. :)

thanks for the critisicm.. my form isnt great... but it gets the job done. I still have weak hamstrings and hips and a strong back so thats why i tend to favor my backalot. In time i'll right it.

Thanks again..

oh and remind me not to post any more mpegs :)

[lilmuscleman]

hehe, nice workout it looks like D hehe. does anyone have any videos on what "proper" form is? i see many different ways. my dl day isn't for a few days yet tho

[Deciever]

Originally posted by lilmuscleman
hehe, nice workout it looks like D hehe. does anyone have any videos on what "proper" form is? i see many different ways. my dl day isn't for a few days yet tho

if you can find a video of james benemerito, thats proper form.. his form is amazing...

[lilmuscleman]

alright, i'll start looking. also, if you located a video, feel free :P you're good at that stuff. cheers.

[Deciever]

325 x 3 (http://67.85.14.142:27015/FTP/deadlift/12-06/325.mpg)

345 x 3 (http://67.85.14.142:27015/FTP/deadlift/12-06/345.mpg) links to my videos.

[Deciever]

December 9th, 2002

--------------------------------------------------------------------------------
ME Squat
Squat 135 x 6 / 185 x 3 / 215 x 3 / 185 x 5
Glute Ham Raise 3 sets of 5
Hyper Extensions bw x 15 / 65 x 15 / 75 x 15
Lotus for abs 45 lbs for 1 minute, 2 sets
Decline Situps (steep decline) 2 sets 25 x 10
Comments Weird workout today. Didnt feel to great, i was running around all day so i was kinda tired . 215 x 3 wasnt increidbly hard, but it wasnt as easy as i would've liked. The Hyper extensions were good. Instead of holding plates to my chest, i held a curl bar in the zercher position, and just loaded that with weights. Definately a good exercise. The ab exercises realy killed me. havent been training them like i should.. oh well.. i got to start now.

[Deciever]

December 10th, 2002

--------------------------------------------------------------------------------
ME Bench
Floor press ( + 50 lbs of chain) 45 x 6 / 135 x 3 / 155 x 1 / 175 x 1 / 185 x 1
Flat Dumbell press 55 x 6 / 65 x 6 / 70 x 6
Front and Side Raises 3 sets of 20 x 6
Face Pulls 2 sets of 50 x 8 / 70 x 6
Comments Great workout today. I showed up and my pastor had bought 25 lbs more of chains.. so now we have a total of 50 lbs which is great. my old PR for floor presses was 185 straight bar weight or something around that, and today i did that, + 50 lbs of chains, so i was really happy. everything else in my workout went like clockwork, and it was a really good workout. Im really happy with it.


no one likes me in this thread anymore

[lilmuscleman]

Originally posted by Deciever
December 10th, 2002

--------------------------------------------------------------------------------
ME Bench
Floor press ( + 50 lbs of chain) 45 x 6 / 135 x 3 / 155 x 1 / 175 x 1 / 185 x 1
Flat Dumbell press 55 x 6 / 65 x 6 / 70 x 6
Front and Side Raises 3 sets of 20 x 6
Face Pulls 2 sets of 50 x 8 / 70 x 6
Comments Great workout today. I showed up and my pastor had bought 25 lbs more of chains.. so now we have a total of 50 lbs which is great. my old PR for floor presses was 185 straight bar weight or something around that, and today i did that, + 50 lbs of chains, so i was really happy. everything else in my workout went like clockwork, and it was a really good workout. Im really happy with it.


no one likes me in this thread anymore

nice work! keep it up, man.

[healthy n_fit]

Originally posted by Deciever
December 10th, 2002

--------------------------------------------------------------------------------
ME Bench
Floor press ( + 50 lbs of chain) 45 x 6 / 135 x 3 / 155 x 1 / 175 x 1 / 185 x 1
Flat Dumbell press 55 x 6 / 65 x 6 / 70 x 6
Front and Side Raises 3 sets of 20 x 6
Face Pulls 2 sets of 50 x 8 / 70 x 6
Comments Great workout today. I showed up and my pastor had bought 25 lbs more of chains.. so now we have a total of 50 lbs which is great. my old PR for floor presses was 185 straight bar weight or something around that, and today i did that, + 50 lbs of chains, so i was really happy. everything else in my workout went like clockwork, and it was a really good workout. Im really happy with it.


no one likes me in this thread anymore

Hey! I still like you, ......in your thread. :p LOL..sometimes, we just don't get responds, like me and Retardo-Pex, like lately. Holy ****! 185+50lbs of weight is great! Damn....at first i thought you didn't use any extra weight......so....lol ;) looks like you had a good workout! Great job!

[Deciever]

thank you guys, lol.. yeah it was a really good workout!

[healthy n_fit]

Originally posted by Deciever
thank you guys, lol.. yeah it was a really good workout!

lol..no problem! Yeah.....id be happy too! :) Keep going dude! You'll be benching that weight in no time!

[Luke530]

Nice Job D!

[Deciever]

Thanks.. any one check out the videos?

[Luke530]

yeah... I saw the deaflift 345x3... some of your squat vids don't work... I saw the one in your competiton, and one at your gym...

[Deciever]

i was referring tothe videos of todays workout, but thanks for telling me about the broken links

[Luke530]

Originally posted by Deciever
i was referring tothe videos of todays workout, but thanks for telling me about the broken links

NO! I'm gonna go check 'em out right now!!!

[Deciever]

enjoy

[Luke530]

Originally posted by Deciever
enjoy

I did... hey, I saw that one where you failed on your deadlift... what happened??? :(

[Deciever]

the 385? i just fell forward with it. iwas so pissed about it..

[Luke530]

also, would sumo style deads work well for bbing, or should you stick with regular deads???

[Deciever]

probably regular deads would be better for BBing

[Deciever]

December 12th, 2002

--------------------------------------------------------------------------------
ME Bench
Sumo Deadlifts 135 x 6 / 225 x 3 / 255 x 3 / 285 x 3 ( all belt less)
Hammer Strength Chest Supported Row 90 x 8 / 140 x 8/ 180 x 6
Pulls Ups 2 sets of 12
Shrugs 180 x 8 / 230 x 8 / 270 x 8 (15 second hold at top of last rep)
Abs(crunch machine) 2 sets of 100 x 12 / 80 x 20
Comments Light workout today. All deadlifts were completely raw, and really easy.. heh.. 2 x bw is so easy :) . The hammer strength rows went well, and the shrugs were fun. The abs were a pain, and i was really struggling since i havent been doing them as much as i should have. Usually i do my lat workout on my DE Bench day, but i decided to do them today with the rest of my training partners, and it felt pretty good... i may keep it like this.

[lilmuscleman]

cool man, looks like you had a great workout.

[Deciever]

yeah, i did. it was a good workout for me. eveyrthing went just like it should have..

[Deciever]

December 13th, 2002

--------------------------------------------------------------------------------
DE Bench
Speed Bench w/ 50 lbs of chain7 sets of 85 x 3 / 135 x 3
JM Press 45 x 6 / 95 x 6 / 2 sets of 115 x 6
Over head tricep extensions 2 sets of 40 x 6
Face Pulls 50 x 6 / 2 sets of 60 x 8
Comments Today just pissed me off. The lifting and everything went well, but the damn camera broke, so i dunno how long until i figure out how to fix or , or i finally get a new one, so i may not have videos for a few workout when i should. Everything felt good today. The Jm press really pumped my tris up..

[Antaeus]

Originally posted by Deciever
the 385? i just fell forward with it. iwas so pissed about it..

heh - see, what did I tell you?? :D

[Antaeus]

Keep up the good work, bro. :)

[Deciever]

wher ehav eyou been lately? Havent seen you around much.. i know most colleges end around now.. maybe thats it.

[Deciever]

Originally posted by Antaeus
heh - see, what did I tell you?? :D

lol this was a while ago.. before you gave me that great advice :)

[Deciever]

December 16th, 2002

--------------------------------------------------------------------------------
ME Squat
Squat7145 x 5 / 195 x 5 / 215 x 5 /235 x 5
Leg Curls 3 sets of 90 x 10
Hack squats (machine) 2 sets of 90 x 20.. just needed to get some blood flowing
Standing calf raises 3 sets of 180 x 12
Comments Good workout today. im very happy with the 235 x 3. First time i've gone really heavy since the meet, and it went well. My squats looked like a good morning, but who cares, i got the weight up, and it felt good :) . Next week is the start of my new program i think.. hooray!

[lilmuscleman]

gj man! how are leg curls working out for ya?

[Deciever]

decently i guess. i was in a rush and didnt have time for SLDL, but the leg curls felt good

[lilmuscleman]

yep, i hear ya ;)

[healthy n_fit]

Originally posted by Deciever
December 16th, 2002

--------------------------------------------------------------------------------
ME Squat
Squat7145 x 5 / 195 x 5 / 215 x 5 /235 x 5
Leg Curls 3 sets of 90 x 10
Hack squats (machine) 2 sets of 90 x 20.. just needed to get some blood flowing
Standing calf raises 3 sets of 180 x 12
Comments Good workout today. im very happy with the 235 x 3. First time i've gone really heavy since the meet, and it went well. My squats looked like a good morning, but who cares, i got the weight up, and it felt good :) . Next week is the start of my new program i think.. hooray!

Great job dude! I can bet your excited to start!! :)

[Antaeus]

Originally posted by Deciever
wher ehav eyou been lately? Havent seen you around much.. i know most colleges end around now.. maybe thats it.

Yeah sorry I haven't been around much... I actually got the flu or something and had to take some time off from work. Didn't miss a workout, though! :D My gf is still in school but I graduated last spring. :)

[Deciever]

ahh, well hope your feeling better...

going for the younger chicks eh??

you shuld get your girl into powerlifting....

[Luke530]

nice job D

BTW... hacks are amazing!

[Deciever]

thanks..

i think i'll like the hack squats... its a smooth machine... could be better, but im not complaining.. it'll give me a nice change in my routine..

[BrANjiSpAd]

Originally posted by Deciever
Squat7145 x 5


Daaaaaaaayyyyyyyyyyyyyyyyyyyyyyyyyummmm!!!!! :eek: :D

[lilmuscleman]

ya, i got a hack squat machine at my school although it's rarely used. I'm prolly gonna start doing it to give me a switch up.

[Deciever]

December 17th, 2002

--------------------------------------------------------------------------------
ME Bench
Bench(pinkes right inside the ring)95 x 6 / 135 x 6 / 155 x 6 / 3 sets of 165 x 5
Military press(seated) 95 x 6 / 2 sets of 115 x 6
Front and side raises 2 sets of 15 x 10
Face pulls 60 x 6 / 80 x 6 / 100 x 6
Comments Good workout. I moved my grip in for a change on bench.. didnt relaly affect me that much.. still did really good for myself. My last set of 165 was almost my strongest set of the day :0 . For seated militaries i didnt have a military bench, so i used a preacher bench and used the rpeacher pad as back support.. pretty creative eh? I also used a different pulley system for face pulls.. which explains the increase of weight. before i was using a plate loaded one, and now i used a linear bearing one... pretty big difference..

[Luke530]

Nice job D, change is always good... :D

[lilmuscleman]

yep, looks like a great workout. i love seated militaries.

[Deciever]

yep it was

[lilmuscleman]

nice, talk to ya later

[Deciever]

December 19th, 2002

--------------------------------------------------------------------------------
DE Squat
Squat7 sets of 135 x 2 / 185 x 1
Deadlifts 6 sets of 135 x 1 / 8 sets of 225 x 1
Pull Throughs 65 x 10 / 105 x 10 / 125 x 10
Hips w/ bands 3 sets of minis x 20 seconds
Comments Very quick workout. Was in and out in about 45 minutes. Everything felt good. The pull throughs were very weird. I found it really awkward to get setup, and if i didnt lean extremely far forward, i'd fall backwards. The sets werent actually harrd, just getting into position was. On a side note, i helped some kid add 15 lbs to his bench max by fixing his form.. go me!.

[healthy n_fit]

Originally posted by Deciever
December 19th, 2002

--------------------------------------------------------------------------------
DE Squat
Squat7 sets of 135 x 2 / 185 x 1
Deadlifts 6 sets of 135 x 1 / 8 sets of 225 x 1
Pull Throughs 65 x 10 / 105 x 10 / 125 x 10
Hips w/ bands 3 sets of minis x 20 seconds
Comments Very quick workout. Was in and out in about 45 minutes. Everything felt good. The pull throughs were very weird. I found it really awkward to get setup, and if i didnt lean extremely far forward, i'd fall backwards. The sets werent actually harrd, just getting into position was. On a side note, i helped some kid add 15 lbs to his bench max by fixing his form.. go me!.


Deciever, you and me got the same problem for pull throughs!!! Ya, dont ya hate that problem?? looked like ya did good today. Lol.....15lbs to his bench, nice job! :D

[Deciever]

yeah the pull throughs were very annoying.. kept feeling like i was going to fall back. I got a nice pump in my back though ( did stiff legged pull thrus) ..

as for the 15 lbs on the kids bench, he was happy. I had him widen his grip about an inch on each side, plant his feet firmer, get a slight arch, pinch his shoulder blades, and lower the bar to his lower chest, and push in a straight line.... He went from like a 110 to 125 lb bench..lol

[healthy n_fit]

Originally posted by Deciever
yeah the pull throughs were very annoying.. kept feeling like i was going to fall back. I got a nice pump in my back though ( did stiff legged pull thrus) ..

as for the 15 lbs on the kids bench, he was happy. I had him widen his grip about an inch on each side, plant his feet firmer, get a slight arch, pinch his shoulder blades, and lower the bar to his lower chest, and push in a straight line.... He went from like a 110 to 125 lb bench..lol


Hahaha wow!!! Nice job ddue! You're nice ;)

Yep, pull throughs are annoying, but i like them better than Zerchers.....lol. I didnt pad up for Zerchers too :p. Ya, i get pumped too.

[zackdarnell]

The pullthrough's will get better, you just have to get used to them.

[lilmuscleman]

ya man, i have the same problem with pull-thrus. you gotta keep a really firm footing otherwise you will feel like you're starting to fall backwards. once ya get in the groove during your set, it's not usually a problem. i need to see if i can find a video of someone doing em bent-legged. i think i prefer stiff-legged however. looks like you had a good workout though, D.

[Deciever]

it was a pretty good workout. I think i like doing them with weights as opposed to using bands.. but bands are so much eaier to do them with...

The bar i used for speed deadlifts was so crappy.. the knurling was so warn down and so far apart, i wound up just grabbing onto the smooth part because, instead of having knurling there, it was all smooth.. it blew

[healthy n_fit]

Originally posted by Deciever
it was a pretty good workout. I think i like doing them with weights as opposed to using bands.. but bands are so much eaier to do them with...

The bar i used for speed deadlifts was so crappy.. the knurling was so warn down and so far apart, i wound up just grabbing onto the smooth part because, instead of having knurling there, it was all smooth.. it blew

Ya, i never tried them with bands, i gotta see what they're like.

[Deciever]

December 20th, 2002

--------------------------------------------------------------------------------
DE Bench
Bench(doubled Minis)6 sets of 85 x 3 / 135 x 1
3 board 175 x 3 / 195 x 3 / 210 x 3 / 215 x 3 / 225 x 3
Bent Over Rows 3 sets of 140 x 6
Pull ups 3 sets of 8
Decline Situps 3 sets of 15
Comments Great workout..everything was awesome. Speed was great. Board presses, i really surprised myself. Especially since i had to unrack the weight by myself, so it was a bit harder to get into position. Definately very happy.

[healthy n_fit]

Wow,.....nice job! Lol....i wanted to 3 board press 195-200 tomorrow, and heer you are doing 225x3 ;) It looks like ya did good! Finally getting serious about abs huh? :p Good boy, you deserve a cookie! :D

[jeremys]

good work D!

[Deciever]

thanks jeremy

[lilmuscleman]

great job Deceiver

[Deciever]

SMOLOV SQUAT PROGRAM

...starts today...

[Deciever]

haha, i was just l ooking at the results from the american open, and for the Sub Junior 148 class, a 780 total won.... guess not too many people wanted to compete..

[Deciever]

Smolov Squat Program : Week 1 Day 1
Actual Workout

Weeks 1-2
Monday (Day 1) 165x8x3 185x5 195x3x3 215x2

Bench Press- 135 x 6 / 155 x 6 / 2 sets of 185 x 3 / 185 x 1 (paused)

Comments - Good workout. It was hard to stick to the plan since everytthing was so easy i felt like i was jipping myself, but i guess since this is just the introductory phase, it should be easy. Next workout is on thursday :). The bench went good. Since i wont be able to make it to the gym tomorrow, I decided that I would just do some benching tonight. Notice the lack of assistance. Im prepping my body for short workouts, without much assistance. Also, as i've been reviewing the program, it seems like the first 4 weeks of the actual program (not counting the intro phase) will be the most productive.. so i may just only do the first meso cycle of the program... of course, its the hardest, but It'll be worth it.





Expected Workout

Weeks 1-2
Monday (Day 1) 65%x8x3 70%x5 75%x2x2 80%x1

[jeremys]

what are you benching nowadays? was that a max single or just a heavy single?

[Deciever]

benching abit over 200 still... that was just a heavy single... the paused rep wasnt that hard... could've done another..

[healthy n_fit]

Nice job! Hah yeh, when the weights are easy, ya feel like going heavier.... Good luck D. Hope it works out great,.

[lilmuscleman]

cool man, good luck on the cycle. if it goes well, i'll prolly do it too