2009

[Abbrevi8tor]

After my meet on Dec 6, 2008, decided to take a week off and will be starting something a little new (sort of) on Sunday.

Links to meet Videos
http://www.youtube.com/Abbrevi8tor

Link to some meet pics
http://www.magiccitymuscle.com

Day 1:
Squat
Bench
Rows

Day 2:
Coan/Phillipi Deadlift

Day 3:
Squat
Bench
Row

Days 1 & 3 will be Bill Starr's advanced 5x5 progression and the likes and Day 2 will take on C/P.

[HumanHorrorFilm]

Good to see you back with a log man.

Best of luck.

[Abbrevi8tor]

DECEMBER 6, 2008 NASA Sanctioned CanAm Powerlifting Championships

Unequipped Powerlifting Sub-masters 220 lb

Squat:
Attempt 1: 418 (3 whites)
Attempt 2: 448 (3 whites)
Attempt 3: 473 (3 whites)

Bench:
Attempt 1: 315 (3 whites)
Attempt 2: 341 (3 whites)
Attempt 3: 352 (3 whites)

Deadlift:
Attempt 1: 535 (3 whites)
Attempt 2: 562 (3 whites)
Attempt 3: 600 (3 reds) <--had it to mid thigh, lost grip

[Abbrevi8tor]

Originally Posted by HumanHorrorFilm

Good to see you back with a log man.

Best of luck.

Thanks HHF

Figured I'd start a yearly thread. I'm just hoping I'll post in it.

[Abbrevi8tor]

Squats:
5x5 @ 335 (no belt)

Bench:
1x5 @ 205
1x5 @ 225
1x5 @ 240
1x5 @ 255
1x5 @ 270

Rows:
1x5 @ 160
1x5 @ 175
1x5 @ 190
1x5 @ 205
1x5 @ 215

Weighted Abs
Weighted Hypers

[Abbrevi8tor]

Squats:
5x5 @ 305

Deadlift:
1x2 @ 480

BTN Press:
5x5 @ 145

Pull-Ups:
3x5 @ BW+35

[Abbrevi8tor]

Bench:
1x10 @ 135
1x5 @ 225
1x3 @ 275
1x3 @ 315
1x3 @ 335
1x2 @ 355

CG Bench:
3x5 @ 275

Rows:
3x5 @ 225

Side Laterals:
2x10 @ 25

Tweaked my knee a little during my last squat session, thinking it may be an overuse type of thing from squatting 3 times a week for the last few months.
So I've decided to change my training around a bit and knock squatting down to once a week. I think this will also give me time to start using my knee wraps and getting use to them.

So, I'll be squatting one day, deadlifting on another, and have 2 bench days (heavy/higher reps). I'm also going to be moving my squat stance out a bit.

[Abbrevi8tor]

Deadlift:
1x2 @ 510 lbs (no belt)

Speed Deads:
5x2 @ 405 lbs

RDL:
3x6 @ 225 lbs

Static Holds:
605 (not sure of the time >5 seconds though)

[Abbrevi8tor]

Squat:
6x2 @ 400 lbs

Bench:
6x3 @ 310

Weighted Abs

Squatting was done to see if knee felt better, it does. Once a week squatting from here on out. Will probably work up to a heavy triple, double, or single and then some accessory work.

[benbriz]

nice work, looks like your ready to start ramping up?

[Abbrevi8tor]

Originally Posted by benbriz

nice work, looks like your ready to start ramping up?

Thanks Ben !! Squatting has always been my crappiest movement. I squat with about a shoulder width stance, so I'm buying a pair of weightlifting shoes to see if it will help. Right now I squat in reebok hightop running shoes.

[Abbrevi8tor]

Deadlift:
315 x 3
385 x 3
455 x 2
525 x 2
555 x 1 <-- Un-belted PR !!!
605 x 0 <-- broke from the floor but no go, added belt for this rep.

Speed Deads:
5x2 @ 435

RDL:
5x4 @ 225

Few sets of BW Pull-Ups

Want to work up to a 600 deadlift with no belt.

[Abbrevi8tor]

Bench:
1x15 @ 135
1x8 @ 225
1x3 @ 275
1x3 @ 315
1x2 @ 345
1x1 @ 375
1x0 @ 405 <-- inch or so off chest

1x4 @ 335

Some kind of tri extension westside guys use I think, can't remember name
done with a bb almost like a skull crusher (but not):
3x8 @ 135

Side Laterals:
2x10 @ 30 lb dbs

Band Face Pulls:
3x8

[benbriz]

Really great dead work. Im a little supprised you squat isnt higher. Whats the plan to bring your bench up? Great job!

[cupcakekid]

nice log. ill keep track of this one.

are you a raw bencher?

[Abbrevi8tor]

Originally Posted by benbriz

Really great dead work. Im a little supprised you squat isnt higher. Whats the plan to bring your bench up? Great job!

Yeah, my squat sucks. Believe me I wish it was higher too. At my last meet I felt like I could have hit a 500+ squat though, so I suppose it's not TOO bad, lol.

For my bench, I have a heavy day and a light rep day probably mostly with dbs. On the heavy days I'll go by feel on whether or not I hit a heavy triple, double or single. On the light rep day, I'll probably stick with a weight that I can get 6+ reps for a few sets.

[Abbrevi8tor]

Originally Posted by cupcakekid

nice log. ill keep track of this one.

are you a raw bencher?

Thanks cpk.

Yeah, pretty much raw everything. I have a Champion suit or Z-suit and a blast bench shirt from Inzer. The squat suit is manageable to get on by myself, but since I lift alone the bench shirt is impossible to get on by myself. I've only worn the squat suit a couple times and the bench shirt I've only worn once. I'm glad I bought the cheapest, most worthless piece of sh#ts around cause I really don't have the patience.

Anyway, I really want to see how high I can get with my raw #'s before getting to serious with the gear.

[Abbrevi8tor]

Squat:
5x5 @ 316 lbs (last set I sat in the hole for a few sec. on each rep)

Bench:
5x1 @ 205 lbs
5x1 @ 225 lbs
5x1 @ 238 lbs
5x1 @ 254 lbs
5x1 @ 270 lbs

Pendley Row:
5x1 @ 162 lbs
5x1 @ 175 lbs
5x1 @ 188 lbs
5x1 @ 205 lbs
5x1 @ 215 lbs

Weighted Hypers:
8x2 @ +35 lbs

Weighted Crunches:
8x3 @ +115 lbs

Got My Do-Win rogue oly shoes the other day. Today was my first squat session in them and I gotta tell ya, I think it was the best $109 I've ever spent.

Previous workouts I wanted to see where my strength level was at on the big three, to adjust the #'s on Bill Starr's advanced routine if needed. So from here on out it will be solely B.S. Advanced 5x5, with the deadlifts being taken down to 5 sets of 3 the first four weeks and 3 sets of 2 the last four weeks.

[Abbrevi8tor]

Thought I'd post the links to the NASA top 100 list and the NASA American Unequipped Records.

Set the 220 lb sub-master Nasa deadlift American Record.
Nasa American Unequipped Records

#64 on the Nasa top 100 list, Unequipped.
Nasa Top 100 List

This was done at my first meet and although I didn't go in expecting to set anything, It's kind of awesome to see your own name listed. Anyways, I posted this here for more of a motivator to myself.

[Abbrevi8tor]

Squat:
5x5 @ 284 lbs

Deadlift:
3x1 @ 315 lbs
3x1 @ 385 lbs
3x1 @ 455 lbs
3x1 @ 505 lbs

BTN Press:
5x5 @ 138 lbs

Pull-Ups:
8x2 @ Bw

Banded Pull-Down Abs:
10x2

[Abbrevi8tor]

Squat:
5x1 @ 259 lbs
5x1 @ 280 lbs
5x1 @ 300 lbs
5x1 @ 321 lbs
5x1 @ 341 lbs

Bench:
5x5 @ 250 lbs

Row:
5x5 @ 197 lbs

Lying DB Tri Ext:
8x3 @ 35's

BB Curls:
8x1 @ 65 lbs
8x2 @ 85 lbs

[Abbrevi8tor]

Squat:
5x5 @ 355 lbs

Bench:
5x1 @ 231 lbs
5x1 @ 250 lbs
5x1 @ 270 lbs
5x1 @ 286 lbs
5x1 @ 305 lbs

Row:
5x1 @ 182 lbs
5x1 @ 197 lbs
5x1 @ 211 lbs
5x1 @ 226 lbs
5x1 @ 240 lbs

Weighted Abs:
8x3 @ 125 lbs

Seated GMs:
8x2 @ 135 lbs

[Abbrevi8tor]

BTN Press:
5x1 @ 150 lbs
5x1 @ 160 lbs
5x1 @ 170 lbs

DB Press: (palms facing one another)
10x4 @ 75 lb dbs

DB Row:
8x2 @ 115 lb db

[Abbrevi8tor]

Deadlift:
5x1 @ 455 lbs
5x1 @ 480 lbs
6x1 @ 510 lbs

GMs:
6x3 @ 225 lbs

Banded Pull-Down Abs:
10x2 with blue band

Static Holds:
2 sets, 10 sec holds @ 625 lbs

[Abbrevi8tor]

Bench:
5x1 @ 285 lbs
5x1 @ 305 lbs
6x1 @ 325 lbs

CG Incline Bench:
8x4 @ 135 lbs

Band Face-Pulls:
10x4

[cupcakekid]

nice quick qorkouts ftw. i need to do more facepulls. i got alot out of those.

how do you do seated GMs?

[Abbrevi8tor]

Originally Posted by cupcakekid

nice quick qorkouts ftw. i need to do more facepulls. i got alot out of those.

how do you do seated GMs?

I just sit on the edge of a bench and then bend at the waist until my upper body is parallel to the ground. It takes out any leg drive you might try to put into the lift.

[Abbrevi8tor]

Squat:
5x1 @ 375
5x1 @ 400
5x1 @ 425

Step-Ups:
10x2 @ 45
10x1 @ 95

Weighted Abs:
10x2 @ 125

[Abbrevi8tor]

BTN Press:
3x1 @ 160
3x1 @ 170
5x1 @ 180

CG Rev. Band Bench:
5x1 @ 225
5x1 @ 315
5x1 @ 385
3x1 @ 405
3x1 @ 405
3x1 @ 405
2x1 @ 415

DB Row:
6x3 @ 100

Took a video of the BTN presses, may post that up not sure since it wasn't anything spectacular.

[Abbrevi8tor]

Deadlift:
3x1 @ 480
3x1 @ 510
3x1 @ 540

Static Holds (bar set right above knee, no belt):
8 sec holds x 3 @ 635

BW Pull-Ups:
6x4

RDL's:
8x3 @ 135