Arian's Rise to Power

[samsont]

True that. Now that I got my set of bands might as well use it to get my fat ass doing pullups again.



Heh yea, I've only used it once for ME lower. And I've seen like one guy use it for front squats supersetted with leg press. Usually it sits there unused. The monolift at the gym doesn't seem to get used much either.

inverted rows aka fatman pullups are also really great to do , as well as band assisted pullups, thats what I do

[arian11]

inverted rows aka fatman pullups are also really great to do , as well as band assisted pullups, thats what I do

When I was at this dude's personal training studio one time, I tried inverted row with like TRX straps. It was harder than expected and I couldn't get that last bit of squeezing the back to full contract. I got the same problem with the very end of a pullup. Weak back is weak.

[BodyBldgPwrLftr]

I'm just jealous that you guys are talking about training with bands, SSB's, access to monolifts, etc. and I train in a weak YMCA "fitness center".

[arian11]

I'm just jealous that you guys are talking about training with bands, SSB's, access to monolifts, etc. and I train in a weak YMCA "fitness center".

And yet you are way stronger than me and gonna destroy me at Raw Nats. Sometimes having minimal equipment makes you not overthink things and just lift and get strong. That or I need to start doing some mailman GPP like you.

[bmontgomery87]

And yet you are way stronger than me and gonna destroy me at Raw Nats. Sometimes having minimal equipment makes you not overthink things and just lift and get strong. That or I need to start doing some mailman GPP like you.

agreed.
the more stuff I've purchased for my gym, the more complicated I've made things.

I think I'd be happiest with a squat rack, a good bar, a bench, and an SSB.

[arian11]

1/5/13 - OPERATION SHAZAM 2.0 WEEK 1 DAY 1
WEIGHT: 219.9

FLOOR PRESS
225x1
245x1
265x1
275x1
280x1 (15 lbs PR)

FLOOR PRESS W/ HEAVY CHAIN (POR)
225x3
135x10
135x7
135x5

DB SHOULDER PRESS
70x5
60x5
60x5

ROPE PUSHDOWNS SS/ DB CURLS
10x10 25x10
12x6 25x6
12x6 25x6
12x6 25x6

ROPE FACE PULLS
8x12
8x12
8x12

AB ROLLER/PVC ROLLING/LACROSSE BALL OF DEATH



Nice way to start the new cycle. Light squats and heavy deadlifts tomorrow.

[arian11]

1/6/13 - OPERATION SHAZAM 2.0 WEEK 1 DAY 2
WEIGHT 220.1 LBS

SQUAT
170x5
215x5
255x5
255x5

DEADLIFT
255x5
305x5
355x5
405x5

FRONT SQUATS
135x6
135x6
135x6

CHEST SUPPORTED ROW
1platex10
2platesx10
2platesx10
2platesx10

BACK EXTENSION
10 reps (gym doesn't have a good back extension machine)

AB ROLLER/PVC ROLLING/LACROSSE BALL OF DEATH/STRETCHING



Felt good this morning till I drank a protein shake about 90 mins b4 working out. Then I started feeling like sh!t. No more water and protein powder before lifting.

Splurged on this on the way home.

[izzygrant]

^^^ what IS that? Not the burger, that other thing.

Lol'd at lacrosse ball of death. Hurts so gooooooood.

No protein shake before workouts. Only PWO, creatine and BCAA's. It burns more when you almost puke after deadlifting for the first time in a month but on the whole still a more pleasant experience.

[martin_mathers]

you're fat

[arian11]

^^^ what IS that? Not the burger, that other thing.

Lol'd at lacrosse ball of death. Hurts so gooooooood.

No protein shake before workouts. Only PWO, creatine and BCAA's. It burns more when you almost puke after deadlifting for the first time in a month but on the whole still a more pleasant experience.

Chili dog. Hot dog, ground beef, cheese, onions, basically awesomeness in a bun. You Canadians wouldn't know about that.

you're fat

Why thank you for the compliment.

[HoneyBadger300]

Chili dog. Hot dog, ground beef, cheese, onions, basically awesomeness in a bun. You Canadians wouldn't know about that.

Why thank you for the compliment.

Yeah but they've got Poutine. I'll take that over a chili dog any day.

[snrygo]

Yeah but they've got Poutine. I'll take that over a chili dog any day.

https://www.google.ca/url?sa=t&rct=j...55534169,d.dmQ umad?

[HoneyBadger300]

https://www.google.ca/url?sa=t&rct=j...55534169,d.dmQ umad?

Very.

[izzygrant]

Go on fb, I have complaints to make to you!!!!!!!

[Filmbuff81]

Awesomeness in a bun?

2 words

Poutine Burger

[arian11]

Canadian overload in this thread. Polluted thread needs to be deleted a new one made.

[arian11]

1/8/13 - OPERATION SHAZAM 2.0 WEEK 1 DAY 3
WEIGHT: 222.9 LBS

BENCH PRESS
120x5
145x5
175x5
205x5
240x3
175x8

CGBP
175x5
175x5
175x5

DB SHRUGS
60x10
80x10
80x10
80x10

DB SIDE LATERALS
20x10
20x10
20x10

EZ BAR SKULLCRUSHERS SS W/ EZ BAR CURLS
55x12x3 sets
ss w/
55x8x3 sets

STRETCHING/DISTRACTION

Top set on bench felt alittle harder than expected. I guess I may have gone alittle too hard last bench session. Focused my stretching/distraction on shoulders and triceps today since all week I've been focusing on low back and hips. Heavy squats tomorrow.

[austin.j.taylor]

you're fat

I am fatter and weaker. I believe I am winning.

[7AMP]

Been lurking this thread for a while and it's hands down - my absolute favorite.

I emulate you Arian (can't pull/push near the same weight but we are similar size) and EVERY time I show my coach a link, he points out bad form.

I also BP like a pussy.

Have you ever tried and video(ed) your body weight (BP) x 5?

[Conquer92]

EVERY time I show my coach a link, he points out bad form.

lol. Strong first post.

[arian11]

Been lurking this thread for a while and it's hands down - my absolute favorite.

I emulate you Arian (can't pull/push near the same weight but we are similar size) and EVERY time I show my coach a link, he points out bad form.

I also BP like a pussy.

Have you ever tried and video(ed) your body weight (BP) x 5?

Heh. Have you checked out Ben Rice's training log? That is one of my favorites, especially with his commentary on each video now. And yes, I have tried 225 before. I believe I've done it for 5x5 before. Here is 220x5 from a month ago,

[L The Pirate]

Arian,

you got a meet on the horizon?

[arian11]

Arian,

you got a meet on the horizon?

The only meet I'm really sure about wanting to do is Raw Nationals in mid-July. But I would like to do a tune up meet in Spring to see where I'm at and recover from that disappointing meet a couple months ago. I'm still waiting for USAPL Oklahoma to put out their 2013 schedule so I can see when their Spring meet is. But I found out yesterday that the USAPL Florida Spring meet got moved a couple weeks back and is in Ft. Lauderdale. So I might try to do that and get to lift with my old FSU buddies and against the great ErickStevens. If I can't do a Spring meet then I may just try a mock meet in the gym and then try and get as strong as possible before Raw Nationals. I just want to break 1300 already.

[darren.dugan]

You should just get strong as fawk and wait for Raw Nats. Then you won't have the stress of a meet altering your training while you get ready for the most important meet ever, ever.

[thom2355]

You should just get strong as fawk and wait for Raw Nats. Then you won't have the stress of a meet altering your training while you get ready for the most important meet ever, ever.

This....or do a meet without worrying about "peaking" if you want to get platform practice.

[darren.dugan]

This....or do a meet without worrying about "peaking" if you want to get platform practice.

Word. Don't go all out so you can continue training as usual right after. I'm gonna need some competition from fam members (inb4 zmcdole decides to go and destroys everyone).

[arian11]

You should just get strong as fawk and wait for Raw Nats. Then you won't have the stress of a meet altering your training while you get ready for the most important meet ever, ever.

Lol at most important meet ever. I got 2nd to last in 220 Open in 2012 Raw Nats. That should be pretty easy to beat. inb4 last place 231 Open.

This....or do a meet without worrying about "peaking" if you want to get platform practice.

True. Right now my plan is to do this cycle for 6 weeks which will end Feb. 13th, unless I'm still progressing then I'll continue on. So a meet at the end of Feb or beginning of Mar would make that perfect. The March 24th meet would mean a couple weeks of peaking probably. We'll see, it all depends on if I stay here or not as well. If I'm staying, I'm not flying to Florida for a state meet, its not worth it. But if I'm back home in Miami in March, I'm definitely going to go to atleast see Erick and the others compete and maybe compete as well.

Word. Don't go all out so you can continue training as usual right after. I'm gonna need some competition from fam members (inb4 zmcdole decides to go and destroys everyone).

Yea, I'm trying to recruit. I tried to convince zmcdole, especially since Ben Rice is thinking about it. I want them 2 to compete it out with Ian Bell and L.S. McClain at 198/205. And then me, stig, you, and Erick should have fun at 220/231. I wonder if Rob Trettin is doing it and if he'll go down to 231 or up to 264. I don't know if he normally cuts to 242 or what.

[darren.dugan]

Lol at most important meet ever. I got 2nd to last in 220 Open in 2012 Raw Nats. That should be pretty easy to beat. inb4 last place 231 Open.

Why lol? I'll be there so, obviously, it will be the most important meet ever up to this point in your life

I'm looking forward to having competition and to being destroyed at this thing. It's not much fun when there is only one other dude in your weight class and you pretty much win a medal by default.

[thom2355]

True. Right now my plan is to do this cycle for 6 weeks which will end Feb. 13th, unless I'm still progressing then I'll continue on. So a meet at the end of Feb or beginning of Mar would make that perfect. The March 24th meet would mean a couple weeks of peaking probably. We'll see, it all depends on if I stay here or not as well. If I'm staying, I'm not flying to Florida for a state meet, its not worth it. But if I'm back home in Miami in March, I'm definitely going to go to atleast see Erick and the others compete and maybe compete as well.

Well....you could just rerun the last 3-4 weeks of Shazam and then deload for a week into the meet.

[arian11]

Why lol? I'll be there so, obviously, it will be the most important meet ever up to this point in your life

I'm looking forward to having competition and to being destroyed at this thing. It's not much fun when there is only one other dude in your weight class and you pretty much win a medal by default.

Yea, you'll only have to deal with a possible 1700 total. No biggie.

Well....you could just rerun the last 3-4 weeks of Shazam and then deload for a week into the meet.

Yea, I could. Deadlifts beat me down pretty hard last time. But I think my body will be better prepared for repping this time.