Powerlifting and Strongman

[SonOfDoom]

Thurs, some different stuff

Felt like garbage today but wanted to hit some heavy lunges.
135x2 (all sets each leg)
225x2
315x2
405x2
495x2
Then did a negative with 640 on each leg

Tried some narrow grip pullups but felt like crap so I hit rear delts hard on pec dec

Poor man's GHRs, 2 or 3 sets, blew up hams

Some high rep preacher curls

Ab pulldowns, stiff legged, 120x15. Was going to do more sets but started getting crazy ab cramps

[SonOfDoom]

Mon, complete crap sleep today for the second day in a row. One more day of that and I am ending my life. Ended up actually having a killer workout though.

DE squats, 3 sets of doubles at each plate and then 550x2 which felt awesome and mega quick

DE flat bench, close grip with doubled blues on pin 2
95x2
95x2
135x2
135x2
185x2 for 3 sets
225x2 for a few sets, lost count
250x2, one set with somewhat tight wrist wraps and belt

Pec dec, pressdowns, and one leg extensions for a few high rep sets

[SonOfDoom]

Thurs, ME 18" deads, unlatched belt.

Reverse mixed grip. All warmups felt a lot harder than usual, erectors were evidently still blasted from all the wild squats Monday and those stupid lunges I did last week.
Singles up a plate each time up to 765 and held at top. 800x0, then added straps and tried 825, no go. This is fine though, obviously I'm not peaking early. Meet is in 2.5 weeks, so no more deads til then. Going to hit my other dynamic work and lots of reverse hypers to shape up perfectly for March 25th so I will be fully recovered and peaked.

Standing one legged leg curls
Half stack x15
Full x15, x8

Pulldowns
Half stack x15, x15
250x15, x12, slow and controlled reps

Ab pulldowns, 90x12, 135x12. Was going to do 15 but started getting crazy ab cramps for like 15 min after these. Doing them stuff legged and much stricter than I used to, so the weight is less but the training is more effective

Preacher barbell curls, 100x10, 100x5, real full ROM. Weight sucked but biceps were spent from pulldowns

Went to Club Met-Rx

Reverse hypers
1 plate x 20
2 x 20
3 x 20
4 x 20, huge huge low back pump for 20+ minutes

Roman chairs, 2 sets

FIN

[SonOfDoom]

DE squats, high bar with choked greys

These felt much harder than low bar power style but they build more quads, core, and upper back. Had to say much more upright

135x2
135x2
225x2
225x2
315x2
315x2
405x2
405x2
455x2 for 4 sets, really drilling super tight form. Felt nice and heavy at the top but I was blowing them up really well.

DE bench, was screwing around with doubled blues again but they really felt imbalanced so I decided to scrap that and use doubled monster minis which only add 80 at top but give me more bar weight. Found a thicker, much stiffer power bar with competition ring widths so I was able to play around with grip. At each weight I would do one set am extended thumblength from smooth, then one set with pinkies on ring which was about 2" wider each side.

135x3
135x3
225x3, arms felt real beat up already from the high bar squats
225x3
275x3
275x3, drilling form and explosiveness
Add very loose wrist wraps and loose belt
315x3
315x3, pretty fast but arms and shoulders were trashed from squats
365x3 narrow

Few sets pec dec, pressdowns, and one legged leg extensions. Meet is 12 days so this is my final squat/bench day. Bench felt real rough today but the high bar squats make a bigger impact on the upper body than low bar, evidently. 3 hours training today...

[SonOfDoom]

Friday, last training before meet on Sat March 24th

Reverse hypers
2 plates per side x 10
4 x 10
5 x 10
6 x 10
6 x 10

Pulldowns, wide grip and stopped at chin each rep, 2 work sets at 10-15 reps

Poor man's GHRs, 2 or 3 sets

Rear delts on pec dec, 2 work sets

Ab wheel, 2x10 negatives

Bodyweight dips, pause at bottom each rep, max ROM, very big stretch
Each set I did one extra rep, first set was 1, 2nd was 2, 3rd was 3, up to 8.

Openers at meet: 793, 441, 705, then will go up as I feel but I want a squat and bench PR as well as total PR.

[pryme]

Give um hell at the meet chipotle monster!

[SonOfDoom]

Thurs, DL assistance. Club Met-Rx, Costa Mesa (just joined)

Rev hyper
1 plate x10
2x10
3x10
4x10
5x10

Lat pulldowns, wide grip, controlled reps, pause at bottom and top
Ascending stack for 4 sets, then 300x6, then 240x10

Rear delts on pec dec, 1x15

Seated machine curls, 2x10

Roman chairs, 2x10

Ab wheel, 5 negatives very slow

[SonOfDoom]

Sun, DE flat bench, narrow grip with doubled blues

135x3
135x3
185x3
205x3
225x3
245x2
245x3

Pec dec and pressdowns, high reps

Giving quads an extra week rest with lots of PVC and stick rolling to get the stupid knots out.

[SonOfDoom]

Thurs, ME lower

Louie deads, strict form. Arched back, stiff legged wide sumos
135x1
225x1
315x1
405x1
455x1
505x1
555x1

Rev hyper, 3x10 with 5 plates a side

6 sets pulldowns, 2 wide, 2 shoulder width, 2 facepulls

Rear delts on pec dec, 2 heavy sets

Seated machine preacher curls, light weight, 2x10

Did not do roman chair because hams were pretty brutalized from Louie deads and rev hypers.

Decline situps, very slow long reps, 10, 5

[SonOfDoom]

Mon, DE squats with greys and blues... very very heavy band tension

45x2
135x2
225x2
315x2
405x2
495x2
545x2

CG DE bench with doubled blues
45x3
135x3
185x3
25x3
255x3

Pec dec, 3 sets

V-handle pressdowns, a few high rep sets, not heavy

[SonOfDoom]

Thurs, 18" deads

Body still very trashed from Monday's squats, just went up to 675 and went on to assistance work
Reverse hypers, roman chairs, lat pulldowns, rear delts on pec dec, preacher curls, decline situps

Went to LA Fitness and tried a different ME DL variation, bar starting right above knees with pre-stretched quadded monster mini bands. Went up to 585 no straps, then 635 with straps. Bands begin tension as soon as bar starts moving, got ugly heavy at the top! These really work on top end lockout power without tearing up low back, will keep this movement in permanently.

[SonOfDoom]

Mon, DE box squats with grey and blue bands choked

135x2
225x2
315x2
Tightened belt
405x2
495x2
585x2, real heavy at top! http://www.youtube.com/watch?v=8D9Gg...ature=youtu.be

DE bench with doubled blues
95x3
135x3
185x3
225x3
265x3 http://www.youtube.com/watch?v=Uq1hC...ature=youtu.be

3 sets pressdowns, 2 sets pec dec to finish

[SonOfDoom]

Forgot to update this for a week or so.

Wed, lower assistance, rev hyper, lats, rear delts, hams, etc.

Fri, DE
High bar DE box squats up to 455 for a bunch of triples
225 3x20 on flat bench, controlled reps, pinky on ring
DE deads with quadded minis, bar set low off pins, sumo, 135, 225, 275 for a few singles each, bands add 350 at top approx

Mon, ME lower
Box squat, low bar. Went up to 815 with belt. This rack was narrower and was dumping me forward, so after a very low sticking point, 765 and 815 flew up. Then did Squat stance GMs up to 495x3 with unlatched belt. Finished with some rear delts, abs, hams

[SonOfDoom]

Fri, DE

High bar squats with greys. Lots of doubles with unlatched belt up to 405x2, then tightened belt and did 495x2, felt great.

Benching felt bad after the high bar squats which beat my shoulder girdle up, so used doubled monster minis for speed triples up to 275. Elbows getting better, from now on I will use elbow sleeves and straight weight for triples.

Quadded minis speed sumo deads up to 225 for a few singles

Pec Dec, high rep arm work to finish

[SonOfDoom]

Monday, ME day

Knee level DL setup with quadded monster minis. Previous PR, 605 no straps, 655 with straps.

No straps
135
225
315
405
Tight belt
495
585
635!
675!
Add straps
725!

Good mornings, previous PR 500x3
135x3
225x3
315x3
405x3
Tight belt
550x3! http://www.youtube.com/watch?v=11SbuUC4oLI

Ab wheel
Pullups

[SonOfDoom]

Fri, DE day

DE box squats with greys, front squat position
Lots of doubles up to 275, then final set with 295 bar weight

DE bench, straight weight, lots of triples up to 365 for 3 sets, all very explosive and felt great. No elbow pain. Wore elbow sleeves which I will now always wear for bench training for safety.

Sumo speed deads with quadded greys
135
185
225
275
275
295
295

[SonOfDoom]

Mon, ME day

GMs, previous PR 550x3, last week
135x3
225x3
315x3
Add loose belt
405x3
455x3
585x3, PR

Ab wheel, 2 sets til I saw the white buffalo

Pullups, 3 sets on different bars, stiff legs

Standing ham curls, one warmup then full stack x 8 each leg

Rear delts on pec dec, warmup then whole stack x 12

[SonOfDoom]

Fri, DE day

Quadded banded DE deads
Alternating sumo and conv reps
135, 135
225, 225, 225, 225
275, 275, 275, 275, 275
315

De flat narrow bench, quadded mini bands around pin 4, pretty brutal

45x lots of triples
95x3
95x3
95x3
145x3
145x3
145x3
195x3 for 4 sets, hard!

Narrow parallel handle pullups, 2 sets, 12, 6

High rep rope handle tricep pressdowns, few sets, 75 reps total

Fin

[SonOfDoom]

Mon, ME lower, front squats to 12" box, no belt. Never done these before
Warmup then all singles:
135
225
315
405
455
500
510x0, the 500 took it all out of me

R quad was pinching a little bit with singles under 405 but once I hit 405+ I didn't feel it at all, felt great afterward

Standing leg curls, 2x10

Pec dec, 2 or 3 sets

[SonOfDoom]

Fri

DE banded deads, sumo
Warmup and singles up to 225, then:
275x1 3 sets
295x1 3 sets
315x1
315x1
335x1, felt super super fast!

Close grip flat bench
One set of triples with
135
185
225
275
315
365
Then 6 or 7 sets of 385x3, really really explosive but last set felt R pec twinge so I stopped

Finished with some pec dec, rear delt flyes, and tri pressdowns

Always something taking a dump. R elbow hurting again and now the pec takes a dump. Undoubtedly from the really intense banded bench last week, so I guess I'm done with those. Keep getting strained on my R pressing side, shoulder, elbow, pec, forearm, never started happening til I started doing lots of banded benching. Really starting to piss me off.

[SonOfDoom]

Mon, ME lower

Box squat max to 12" box, no belt or wraps. Previous PR is 700 to 13.5" box

135x5
225x2
225x2
315x1
405x1
495x1
585x1
675x1
710x1, PR http://www.youtube.com/watch?v=Th9Dp0AWgwI

3 sets standing one legged leg curls, toast.

Got some work done on my aching quad today (Thurs) so I will be icing it and getting healed up very fast, I hope!!

[SonOfDoom]

Fri, ME banded rack DL setup with quadded minis. Previous PR: no straps 700, with straps 725

Only did reverse hypers to warm up and of course my hams felt like crap, EVERY time I skip my lunge warmup I get messed up, have to do BOTH every time, no exceptions. Anyway...

135x10
225x2
315x1
405x1
Add unlatched belt
495x1
585x1
Latched belt
675x1
Add straps
765x1, 40 lb PR. Someone's getting stronger. Whole posterior chain was giving me the finger after this, 15% max effort on this, this rep took forever!

Flat bench, close grip speed work
135x3
135x3
135x3
225x3
275x3
315x3
365x3
395x3 for 3 sets. Pecs felt like garbage but weight was absolutely flying up. Last week I overdid volume and got a pec strain, so I wasn't expecting them to be 100% today anyway.

Part of my feeling like crap today was training in the morning after night shift. I was stronger than ever but my muscles felt kind of off for some reason, hard to explain.

2 work sets of pullups, one narrow parallel handles, one wide parallel handles.

[SonOfDoom]

Mon, ME front squat beltless to 12" box, previous PR 500

Warmups felt really rough today, still obviously fried from the deadlift Friday
Warmup then
225x1 for a few singles
315x1
for a few singles
405x1
515x0
Stripped down and did singles, 315, 365, 405, all felt kind of off and heavy

Standing leg curls, 2 sets
Decline situps, 2 sets

[skaWhacky]

Good stuff man, keep it up and good luck.

Also, have you ever had your vertical tested? Do you have an approximation at least? You're putting up some big numbers lol.

[SonOfDoom]

Never have, nope

Fri, speed day

Sumo deads with quadded monster minis
All singles
135
135
135
225
225
275
275
275
315
315
315
365, felt good, will stay with this weight at top for a few more weeks til it gets as explosive as possible

Flat bp, narrow grip
135x3 for a few sets
185x3
225x3
275x3
315x3
365x3
405x3 for 3 sets, all were FLYING up faster than 395 and 385 in previous weeks

3 sets of pullups, different grips

Pec dec, 3 work sets

R pec still feeling a bit twinged, pissing me off. Next week no benching, lots of heavy shoulder work instead.

[SonOfDoom]

Mon, ME lower

High bar box squats to 12" box

These were super hard! Wow! Real low box squats feel pretty hard on the low back too so I might toss these, but they went great today so no complaining. Low back does take kind of a pounding, however. No clue how heavy I was going to get up to today so I went up methodically.

135x3
225x1
225x1
315x1
Add unlatched belt
405x1
495x1, already feeling hard, wow.
Latched belt
545x1
585x1
615x1, hard! Crazy.

Standing one legged leg curls, 3 work sets

Decline situps, 2 work sets

[SonOfDoom]

Wed morning, speed deads with quadded monster minis, all conventional

Lots of singles with 135
225
275 with latched belt and 315 for 2 singles, no straps on anything of course

Rev hypers before and after

[SonOfDoom]

Sat morning (lots of low body work this week, whew!)

ME box squats to parallel box, previous PR 815. The box today was an inch or two lower than with 815.

135x3
225x2
315x1
Add unlatched belt
405x1
495x1
585x1
Latched belt
675x1
765x1
830x1 http://www.youtube.com/watch?v=Kq5pwyvraPk
Really should have done 840 but I chickened out! Bar shaking like crazy, core suicide!
855x0, just not enough for that today. Next time! 100% fresh I probably would have destroyed 855 but whatever, 830 was a strong PR and this is a good sign for USPA Nationals in 2 weeks!

Standing leg curls, 3 sets

Decline situps, 1 set then got severe ab cramps so I stopped.

[SonOfDoom]

Wed, deads and bench, 11 days out of USPA Nationals

Sumo speed deads with quadded monster minis
Singles
135
135
Unlatched belt
225
225
275
Latched belt
275
295
315
315
315 All MEGA fast
385

DE bench, quadded monster minis. Pec has been a little beat up from straight weight benching the last few weeks, so I gripped a little wider than usual and did banded speed BP, pinky on ring

Triples
Empty bar
95
95
95
145
145
145
195
195
195
215
215 All felt awesome

2 sets parallel grip chins
1 set dips, very deep ROM, big stretch

Rear delt work
Reverse hypers to finish off. big low back pump and stretch

[SonOfDoom]

Monday, 5 days out of Nats.

Standing one legged leg curls
2 warmups then, whole stack x25. PR and this was not to failure.

Decline situps, 2 sets

Reverse hypers, very light for easy 20 rep set to stretch and pump up low back.