Training - Volume Front Squats / Volume Bench
Front Squat (No Belt)
225 x 5 (5x)
Comp Bench
225 x 5 (5x)
Dips
+25 x 6 (3x)
Rolling DB Extensions
40 x 10 (3x)
Band GMs SS w/ Reverse Hyper
3 x 10
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09-25-2013, 08:29 AM #271
- Join Date: Jun 2005
- Location: Sarasota, Florida, United States
- Posts: 24,829
- Rep Power: 80659
"Nutrition for powerlifting: If you are serious about it, you will eat f*cking everything and get strong as $hit." - HamburgerTrain
http://forum.bodybuilding.com/showthread.php?t=163165741
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09-25-2013, 08:46 AM #272
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09-25-2013, 10:07 AM #273
- Join Date: Jun 2005
- Location: Sarasota, Florida, United States
- Posts: 24,829
- Rep Power: 80659
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09-25-2013, 10:30 AM #274
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09-25-2013, 10:48 AM #275
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09-25-2013, 10:58 AM #276
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09-25-2013, 11:01 AM #277
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09-25-2013, 11:25 AM #278
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09-25-2013, 11:51 AM #279
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09-25-2013, 11:59 AM #280
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09-25-2013, 12:55 PM #281
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09-25-2013, 06:14 PM #282
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09-26-2013, 09:37 AM #283
- Join Date: Jun 2005
- Location: Sarasota, Florida, United States
- Posts: 24,829
- Rep Power: 80659
Training - Back/Accessories
WG Pull ups
+50 x 3
+45 x 4
BW x 10
Incline DB Row
3 x 8
Seated Cable Row
3 x 10
Band I-Y-T
Micro Mini x 10 (3x)
Curls
Notes
Fuk lifting. This is the least motivated I've been in a long time. I keep waking up hoping this will be the day that I feel better but my body has decided to become a complete piece of shiit.Last edited by ErickStevens; 09-26-2013 at 09:46 AM.
"Nutrition for powerlifting: If you are serious about it, you will eat f*cking everything and get strong as $hit." - HamburgerTrain
http://forum.bodybuilding.com/showthread.php?t=163165741
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09-26-2013, 10:06 AM #284
- Join Date: Mar 2007
- Location: Nebraska, United States
- Age: 49
- Posts: 17,062
- Rep Power: 39392
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09-26-2013, 10:23 AM #285
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09-26-2013, 11:05 AM #286
- Join Date: Jun 2005
- Location: Sarasota, Florida, United States
- Posts: 24,829
- Rep Power: 80659
Thanks dudes. Patience isn't one of my strong suits, especially when it comes to injuries. I had a couple meets on the horizon but it looks like they're not going to happen. On the bright side, I think my bench is continuing to improve. inb4 405/405/405
"Nutrition for powerlifting: If you are serious about it, you will eat f*cking everything and get strong as $hit." - HamburgerTrain
http://forum.bodybuilding.com/showthread.php?t=163165741
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09-26-2013, 11:22 AM #287I keep waking up hoping this will be the day that I feel better but my body has decided to become a complete piece of shiit.
I'm not as strong and I haven't competed as much as almost everyone here but if I'm good at one thing it's coming back from injuries quickly.
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09-26-2013, 05:25 PM #288
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09-27-2013, 02:52 AM #289
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09-27-2013, 03:17 AM #290
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09-27-2013, 04:53 AM #291
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09-27-2013, 10:07 AM #292
- Join Date: Jun 2005
- Location: Sarasota, Florida, United States
- Posts: 24,829
- Rep Power: 80659
Heavy Front Squats + Joocy Time
Front Squat (w/ belt)
295 x 2
315 x 1
335 x 1
355 x 1 @ 8
315 x 3
Military Press
135 x 5 (5x)
CGBP
185 x 10 (3x)
One Arm OH DB Extension
3 x 6
DB Side Laterals SS w/ Plate Raise
3 x 10
Notes
Aside from my clavicle being ground into a fine powder by the bar, front squats felt awesome today. Everything moved quickly so I think it's safe to assume my max is well above my previous best of 365. I have a feeling I will hit a 4 plate front squat within the next couple months."Nutrition for powerlifting: If you are serious about it, you will eat f*cking everything and get strong as $hit." - HamburgerTrain
http://forum.bodybuilding.com/showthread.php?t=163165741
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09-27-2013, 04:56 PM #293
Hang in there with the motivation bro bro. I "took a week off" that lasted like 4 months. So dont do that.
570/500/715 - Best Gym Lifts @ 225 raw
My training log:
http://forum.bodybuilding.com/showthread.php?t=154521413&p=1087393603#post1087393603
Youtube channel:
http://www.youtube.com/user/dan200428?feature=mhee
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09-28-2013, 07:12 AM #294
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09-28-2013, 08:37 AM #295
- Join Date: Jun 2005
- Location: Sarasota, Florida, United States
- Posts: 24,829
- Rep Power: 80659
Posterior Chain + Speed Bench
Sumo Deadlift
225 x 5
315 x 5
365 x 5
RDL
225 x 10 (2x)
KB Reverse Lunge
15 x 10 (3x)
Comp Bench
185 + 40lb chains x 2 (8x)
DB Incline Bench
75 x 10 (3x)
Reverse Grip Pressdowns
5 x 10
GHR
3 x 10
Notes
Back felt pretty good till I tried to do a 2nd set of 365 and it tweaked a little. Oddly enough the RDLs didn't bother it at all. I think going forward I'm going to keep the sumos light and just do a lot more volume while keeping the RDLs heavy-ish and high rep."Nutrition for powerlifting: If you are serious about it, you will eat f*cking everything and get strong as $hit." - HamburgerTrain
http://forum.bodybuilding.com/showthread.php?t=163165741
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09-28-2013, 09:59 AM #296
- Join Date: Jun 2005
- Location: Sarasota, Florida, United States
- Posts: 24,829
- Rep Power: 80659
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09-28-2013, 11:14 AM #297
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09-29-2013, 03:47 PM #298
- Join Date: Jun 2006
- Location: Massachusetts, United States
- Posts: 13,025
- Rep Power: 21711
Basing my two week out training off of what you gave me when you coached me brah. I still love the way you set it up and think it helped me drastically.
Wifey is going for dat dere RUM qualificaiton. Go time!★★★ RSP Nutrition Lead Representative ★★★
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09-29-2013, 05:58 PM #299
- Join Date: Jul 2010
- Location: Portland, Oregon, United States
- Posts: 21,034
- Rep Power: 207613
lol Dan... u fawker.
I think I'm gonna finally bite the bullet and just not do any lower-body work for the next couple months and see if it helps. After injuring myself in March I was so obssessed with trying to "work around it" but I think I really ended up screwing myself over and exacerbating the problem further. ZMC took a few months off lower body it looks like it gave him some time to heal up nicely and is looking strong as hell already coming back.
Might wanna try something similar and let the lower body rest up a bit more. Either way, good luck brah.Awesome pics. Great size. Look thick. Solid. Tight. Keep us all posted on your continued progress with any new progress pics or vid clips. Show us what you got man. Wanna see how freakin' huge, solid, thick and tight you can get. Thanks for the motivation.
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09-30-2013, 10:09 AM #300
- Join Date: Jun 2005
- Location: Sarasota, Florida, United States
- Posts: 24,829
- Rep Power: 80659
Volume Front Squat / Heavy Bench
Front Squat (w/ belt)
225 x 5
235 x 5
245 x 5
255 x 5
265 x 5 PR
Comp Bench
285 x 3 Possibly a PR? I'm going to have to dig into the archives.
300 x 1 (2x)
+ Slingshot
315 x 1
325 x 1
335 x 1
DB Arnold Press
3 x 10
Band Skullcrushers
5 x 15
DB Side Raises SS w/ DB Front Raise
3 x 15
AbsLast edited by ErickStevens; 09-30-2013 at 10:14 AM.
"Nutrition for powerlifting: If you are serious about it, you will eat f*cking everything and get strong as $hit." - HamburgerTrain
http://forum.bodybuilding.com/showthread.php?t=163165741
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