KCBigBen's Powerlifting and Strongman Log

[kcbigben]

Getting ready for a meet this weekend. USPA Fall Classic in Blue Springs, MO. Here is the last week and I'll keep this updated as I go.

Since I'm getting ready for a meet next week I'm going to be laying low besides some light work and soft tissue work next week. So, instead, here's the last week or so of training. Enjoy and feel free to ask questions or provide criticisms (I have a thick skin ).


Re: Ben Moore Training Log
« Reply #886 on Oct 21, 2012, 4:25pm »
Sunday 10/21 5/3/1 DL week 2

Treadmill 5 min

Foam Rollin

Yoke bar gm
80x10
170x5
260x3
350x3
400x2
420

Front squats
135x5
225x3
315x3
405
425

Rev hypers Ss w/ ab wheel
4x10/4x5

Side bends
2x10



Re: Ben Moore Training Log
« Reply #887 on Oct 22, 2012, 3:32pm »
Monday 10/22 5/3/1 squat week 3

Goal here is a sort of deload with next week being only enough work to sweat. Only hit rx reps today.

Treadmill 5 min

Squat
Bar
135x10
225x5
315x3
410x5
465x3
520 flew up

Leg press
3x10 up to 10 pps

Calf raise
3x15

Done




Re: Ben Moore Training Log
« Reply #894 on Oct 23, 2012, 9:08pm »


Tuesday 10/24/12 5/3/1 Bench Week 3

Treadmill 5 min

Bench
Barx20
135x10
185x5
225x5
275x5
310x3
345x5 easy

Incline Neutral Grip DB Bench
80x12
90x10
100x10

Lat pulldowns
4x8-10

SS:
Rev tri pushdown 3x15 - had an epiphany about my forearm issues tonight that these might help. They did tremendously
Face pulls 3x15
Lat raises 3x15

Treadmill 15 min




Re: Ben Moore Training Log
« Reply #896 Yesterday at 10:43am »
Thurs 10/25 light DL

Treadmill 5 min

Yoke bar gms
80x10
170x5
260x5
350x3

Cambered bench bar shrugs
225x10
315x10
405x10
495x10

Standing abs
3x10 heavy

Rev hypers
3x10 light

Ok now I'm done til the meet lol




Re: Ben Moore Training Log
« Reply #899 Today at 2:34pm »
Friday 10/26 5/3/1 oh press week 3

Reaaaalllly light day since I don't want to mess up the meet. This will be my last scheduled day. Soft tissue work and full body stuff Monday and Tuesday

Treadmill 5 min

Band dislocates
3x10

Oh press w/ log
100x10,10
190x5,5
210x5
240x1

Push jerk
260x2
280x2

Chest supported rows
4x10

Inc Tate presses
3x10

Db hammers
2x10

Done!
Team AX and Supplement Supersource Athlete

Ben Moore, Friday at 5:51 PM Report#1Reply
Ben Moore
TEAM AX
Award Points:
99
Going nuts waiting - going to go for a light barbell complex type workout later today along with some soft tissue work.
Team AX and Supplement Supersource Athlete

Ben Moore, Yesterday at 2:48 PM Report#2Reply
Ben Moore
TEAM AX
Award Points:
99
Sunday 10/28/12: Extra

Treadmill 5 min

Foam rolling
Back
Hips/glutes
IT Bands
Hams
Calves
Quads
Hip flexors
Lats
Shoulders
Forearms

Barbell Complex - each exercise 5 reps and 5 times through the complex
OH press
Squat
Bent Row
RDL

This is pretty much what I do the first couple of days of the week before a meet. After these 2 days I may get a massage, but other than that I'm done until I hit the platform.

[kcbigben]

1 hour deep tissue massage today. Feeling loose and ready to go. 700/425/700 are the goals

[kcbigben]

Tuesday 10/30 extra

Treadmill 5 min

Foam rolling everything

Bb complex 5 reps each 5 times through
Oh press
Squat
Bent row
Rdl

[kcbigben]

Going nuts waiting. Less than 24 hours until I'm on the platform

[kcbigben]

Meet results:

Squat
550 good
635 good
705 good

Bench
365 good
413 good
424 good

Deadlift
600 good
677 good
705 miss fast off the floor but didn't have it today

1st SHW and best overall HW with an 1807lb total (some numbers above may be off due to kilos)

[kcbigben]

USPA Fall Classic, Blue Springs, MO 11/3/12
Started the day with a normal breakfast of eggs, toast and an apple along with taking my D-Testosterol and fish oil. Sipped BCAA's and preworkout mix througout the day.

We went through the rules meeting at Club 7 Fitness and then began to warmup for the squat. Warmups are funny, because you really have to assert your dominance to get in your warmup time at these larger meets. Warmups felt great for each event. Here's how things went:
Squat
Warmups
135x10
225x5
315x3
405
455
Meet reps
550 good
638 good
705 good - 100lb PR!

Bench
Warmups
135x10
225x5
275x3
315
Meet reps
365 good
413 good meet PR
425 good meet 20lb PR

Deadlifts
Warmups
135x10
225x5
315x3
405
495
Meet reps
600 good
677 good
705 miss - came off the floor great but stalled at the knees

All in all it was a great day and I truly want to thank Athletic Xtreme and Supplement Supersource for their support! The BCAA product I tried out worked beautifully and I can't wait to move into my next competition teamed up with AX and SS.

Also, I totaled 1807lbs taking first in my weight class, best in the HW's and the highest total of the meet.

[kcbigben]

Monday 11/3/12 deload squat

Treadmill 5 min
Foam rolling

Squat
Bar
135x8
225x5
315x3
405x2
475x5
505 pretty sure I pulled my right quad here lol

Leg press
3x15

Leg ext
3x10

Leg curls
3x10

Calf raise
3x15

Going to ice and NSAID now. Hopefully not too bad

[kcbigben]

http://www.powerliftingwatch.com/node/23777

[StrongmanPharmD]

http://www.powerliftingwatch.com/node/23777

Bad ass squat man! Is USPA the big fed in Missouri?

[kcbigben]

Yeah it is around here. Thanks man

[kcbigben]

Wednesday 11/7 bench deload

Treadmill 5 min

Rotators

Bench
Bar
135x10
185x8
225x5
275x5
315x5,5

Swiss bar bench
135x10
225x5
275x5,5

Lat pull downs
3x10

Ss:
Face pulls 3x12
Rope push downs 3x12
Db curls 3x10

[kcbigben]

Thursday 11/8 deload deadlift

Treadmill 5 min
Foam roooollllliiiinnnn'

Deads with 120lbs chain to work top end
135x10
225x5
315x3
405x3
495x2

Front squats to test the quads
135x10
225x5
275x5
315x5

Chest supp rows
3x10

Hs shrugs
3x15

Good light day

[koyongi]

Oh hai.

[kcbigben]

What's up kyongi? Where in MO are you?

[kcbigben]

Haha just realized who you are

[kcbigben]

Sunday 11/11/12 5/3/1 Squat week 1

Decided on using my second attempt from the meet as my training weight to base my percentages on. Think this will allow for some heavier weight moved without having to wrap up. Quad felt about 95% today

Treadmill 5 min

Squat - all no belt since I'm traveling
Bar
135x10
225x5
315x3
430x3 lowered volume on the first 2 sets to be sure of my quad
460x3
490x5

Leg press
4x10 up to 9pps with light bands

Pull thrus
3x10

Calf raise
3x15

Leg ext
3x10

Good workout. Needed to sweat some home cooking out lol

[kcbigben]

Tuesday 11/13 5/3/1 bench week 1

Treadmill intervals 5 min
Rotators

Bench
Bar
135x10
225x8
245x5
290x5
305x5
325x8

Close grip bench w/ 60lbs chains
135x10
225x5
275x5
315x3

Hs hi row
4x10 up to 4pps

Ss:
Rope push downs 4x10
Band pulls apart 4x14
Db hammer curls 4x10

Good wo

[koyongi]

Haha just realized who you are

Ha,

[kcbigben]

Ha,

I'm quick!

[kcbigben]

Well I'm going to switch gears a bit and test out Brandon Lilly's Cube Method. Should be a fun ride! Feel free to ask any questions along the way. I start today.

[kcbigben]

Wednesday 11/14 Cube Method deadlift week 1

Warmup

Deads from the floor
135x10
225x8
315x3
405x2
470x3,3,3

4" block pulls
500x3,3

Ssb oly squats
3x8 - 260 starting low here

Ghr
4x10

Back raise
5x10

[kcbigben]

Benching today with the Cube Method. Can't wait to hit the gym!

[kcbigben]

Friday 11/16 Cube Bench Week 1

Warmup

Floor press
135x10
185x8
225x5
275x3
315x2
365
405
430 PR! By 25lbs

Rep bench
250x15, 12 will get 15 next time

Lat pull down
3x12

Band push downs
100 reps

Shrugs
2x15

Military press w/ log
3x12

Great workout

[kcbigben]

cube method squats today!

[kcbigben]

11/19 cube method squat week 1

Treadmill warmup

Squat
Bar
135x10
225x6
315x4
405x2
450x3,3,3

Reverse minis squat
515x2

Oly squat
225x5
275x5
315x5,5,5
All no belt

Leg press
4x15-8pps

Rev hyper
3x12

Kb swing
3x15

Holy **** I'm smoked

[kcbigben]

Training from today

http://animoto.com/play/a0Z7fMeQaaXSEWARf7Iq0w

[kcbigben]

Wednesday 11/21 cube method DL week 2

Warmup and foam roll

Deads with double minis
10x1 - 305

Snatch grip deads
1x20 - 325

Shrugs
3x12 - 315

Oly squat
3x8 light

Back raises
50 reps

Lat pull down
3x12

Good workout

[kcbigben]

Speed bench today. Can't wait.

[kcbigben]

Friday 11/23 cube method bench week 2

Treadmill 5 min
Rotators

Incline bench
Bar
135x10
185x5
225x3
275x3x5 sets

Incline db press
2x20

Cgbp
3x12

Band flyes
3x15

Band push downs
100 reps

Triceps are about to burst

[kcbigben]

Saturday 11/24 cube method bb day week 2

Treadmill 5 min

Log clean and strict press
100x12
170x10x3 sets

Log push jerk
220
260
280

Calf raise on leg press
3x15

Db hammer curls
3x10

Spread eagle weighted sit-ups
3x12

Cable flyes
3x15