New journal, coz mods closed my other one.
About me;
-Height; 5'10, 205; 18%bf
-Training is a passion of mine, to the point where its become obsessive. In my free time, i research all i can on various methods, read heaps on Soviet methods.
-Been around weights for some 5 years, casually lifting, with no idea, but training for 'powerlifting' for 1.5 years.
-A lot of my training contains my own structure and i like to experiment with various programs from time to time..also i use concepts from westside barbell club and use dynamic/maximal effort work and incorporate the conjugate method to accessory work which sees me breaking prs on smaller lifts weekly.
-Gained 185lb to my sh.it total last year and plan on gaining at least 140lb to it this year.
-This year, squats will be worked hard and brought up to some half respectable number.
Current lifts:
Squat---- 380x1 (360x3)
Bench---- 320x1 (290x4)
Deadlift---550x1 (505x2)
SOHP-----200x1 (180x3)
-On the verge of some maxes soon, so these wont stay like this for long at all.
|
-
01-14-2012, 06:55 AM #1
- Join Date: Sep 2008
- Location: State / Province, Australia
- Posts: 29,859
- Rep Power: 42608
'Living The Ironlife' - In search of 600lb+ Deadlift And Arrogance
Last edited by Ironlife; 01-14-2012 at 07:19 AM.
~~~~~~~~~~
''Bro, get yourself under control lol next thing we know Illy is gonna be 175 lbs, addicted to coke, involved in gang activity, and with a 365 max deadlift... ''-Blizzard589
~~~~~~~~~~~~
-
01-14-2012, 07:06 AM #2
-
01-14-2012, 07:11 AM #3
- Join Date: Sep 2008
- Location: State / Province, Australia
- Posts: 29,859
- Rep Power: 42608
'DYNAMIC' BENCH FOCUS----WORKOUT I
GYM WEIGHT-------------205lbs
SESSION DURATION-------1 hr 35 mins
REST TIMES -------------45 secs bench
WEATHER----------------17C (64F) chilly
Blue= (work set) Red= (PR)
NOTES:Great stuff tonight, was tempted to hit a new max of 330 which i think i have but warm ups didnt feel right and i hadnt got my mind really into the idea so i knew it wasnt the right thing to attempt, so stuck with the dynamic purpose tonight. Loaded up another 5-10lb with the same chocked band of 55lb at top of lift. Speed was solid and form was good too, smashed the tris harder than normal upped the volume nicely. Going for nice 295x3x3 next week which im confident to get. Resting well tonight and eating well, then got some squats on monday. I have re evaluated my Ukrainian squat cycle and have made some amendments to it, will resume that on monday.
Warm Ups
--Band dislocations x15
Speed Bench Press
170x3 <--- (+45-55lb bands)
170x3 <--- (+45-55lb bands)
170x3 <--- (+45-55lb bands)
170x3 <--- (+45-55lb bands)
170x3 <--- (+45-55lb bands)
170x3 <--- (+45-55lb bands)
170x3 <--- (+45-55lb bands)
Pretty pleased with the speed of these, RFD felt strong and was pretty powerful
Incline DB Press
40sx 50 seconds
40sx 60 seconds
Nice restoration work
DB Rolling Extensions
35sx12
35sx14
35sx14
Felt good to get these out again, form was good and made the triceps know what to do
Single Arm DB Extensions
35sx10
35sx10
35sx10
35sx10
35sx8
35sx8
Tris = done
Barbell Rows
135x12
135x12
135x12
135x12
~~~~~~~~~~
''Bro, get yourself under control lol next thing we know Illy is gonna be 175 lbs, addicted to coke, involved in gang activity, and with a 365 max deadlift... ''-Blizzard589
~~~~~~~~~~~~
-
01-14-2012, 07:14 AM #4
- Join Date: Sep 2008
- Location: State / Province, Australia
- Posts: 29,859
- Rep Power: 42608
-
-
01-14-2012, 07:14 AM #5
-
01-14-2012, 07:22 AM #6
- Join Date: Sep 2008
- Location: State / Province, Australia
- Posts: 29,859
- Rep Power: 42608
-
01-14-2012, 07:37 AM #7
-
01-14-2012, 07:40 AM #8
-
-
01-14-2012, 07:47 AM #9
-
01-14-2012, 07:51 AM #10
- Join Date: Sep 2008
- Location: State / Province, Australia
- Posts: 29,859
- Rep Power: 42608
-
01-14-2012, 07:51 AM #11
-
01-14-2012, 07:53 AM #12
- Join Date: Sep 2008
- Location: State / Province, Australia
- Posts: 29,859
- Rep Power: 42608
-
-
01-14-2012, 07:55 AM #13
-
01-14-2012, 09:24 AM #14
-
01-14-2012, 10:19 AM #15
-
01-14-2012, 11:27 AM #16
-
-
01-14-2012, 01:04 PM #17
-
01-14-2012, 01:04 PM #18
-
01-14-2012, 01:20 PM #19
-
01-14-2012, 01:22 PM #20
-
-
01-14-2012, 01:46 PM #21
-
01-14-2012, 02:00 PM #22
-
01-14-2012, 03:56 PM #23
-
01-14-2012, 04:34 PM #24
-
-
01-14-2012, 06:35 PM #25
- Join Date: Sep 2008
- Location: State / Province, Australia
- Posts: 29,859
- Rep Power: 42608
The dear citrus is in, i hope u enjoy your stay
Thanks, great to have you here Jason
Hey Chris, we will start our bench routine soon
Hey man, i got on skype last night bro but didnt see you on. Haha ill send you some ghey music man jpgs or something.
Hey Powda chimp!
Most likely will eat 50kg fish and chips this year bro.
Maxing on bench within 2-3 weeks and then squat and deadlift very soon but no date has been fixed
This^
Late 2014 my man
Yeah^^
It was out of my hands man
Hey mei mei~~~~~~~~~~
''Bro, get yourself under control lol next thing we know Illy is gonna be 175 lbs, addicted to coke, involved in gang activity, and with a 365 max deadlift... ''-Blizzard589
~~~~~~~~~~~~
-
01-14-2012, 06:40 PM #26
-
01-14-2012, 06:41 PM #27
-
01-14-2012, 06:42 PM #28
- Join Date: Sep 2008
- Location: State / Province, Australia
- Posts: 29,859
- Rep Power: 42608
You will gain 20lb on this mate, the manner in its construction makes it very effective and uses various methods in the structure which is why your bench WILL rise nicely, will start it myself after i max 330 soon. whats your bench at now?
Hah, na bro things didnt feel right during warm ups. 185 felt like 225 etc, never a good sign. I dont want to go above you colin in bench yet~~~~~~~~~~
''Bro, get yourself under control lol next thing we know Illy is gonna be 175 lbs, addicted to coke, involved in gang activity, and with a 365 max deadlift... ''-Blizzard589
~~~~~~~~~~~~
-
-
01-14-2012, 06:44 PM #29
-
01-14-2012, 06:48 PM #30
- Join Date: Sep 2008
- Location: State / Province, Australia
- Posts: 29,859
- Rep Power: 42608
Bookmarks