Gain train to a bigger better physique for 2014

[offroadatv200]

What's your warm up like? Still just barxALOT? haha

Haha yup. It's finally catching up to me.

[offroadatv200]

Back Squat

135×5
185×5
225×5
275×2
315×2
340×2 PR
315×2

Deadlift

225×5
315×3
365×2
405×2
435×2

Misc

I decided to take Mikes constructive criticism and put it to use. Stretched our my hips, calves, glutes, and quads for about 15 minutes before I touched the bar. Definitely felt better, thanks Mike! Hit a 5 pound PR on squat and REALLY Wanted 2 on that Deadlift but my back felt like it rounded to much. Next time!

Apparently my youtube account got hacked so I lost everything on my old account

Squat 340×2



Sumo Deadlift 435×1

[demonwareltd]

Awesome work on the lifts Billy! Sorry about the hacking, had to teach you a lesson

[offroadatv200]

Awesome work on the lifts Billy! Sorry about the hacking, had to teach you a lesson

Thanks Stan!

I never even use youtube, besides loading videos from my phone. My personal email was hacked too. I think it's the chit wifi at the gym. Miss my iPhone.

[IK9]

Getting strong yo!

[choinw]

Nice strength progress!! What weight class are you competing in? Sorry if I missed this somewhere.

[offroadatv200]

Getting strong yo!

Nice strength progress!! What weight class are you competing in? Sorry if I missed this somewhere.

Thanks brothas!!

I'll be competing at 165.

[offroadatv200]

Paused Bench Press

135×5
185×3
205×1
215×1
225×1
235×1
245×1
255×1

DB Incline Press / Pullovers

95×8 / 55×12
95×8 / 75×6
95×8 / 75×6

Pullups / T Bar Row

8 / 90×10
5 / 90×8
5 / 90×8

Misc

Still nothing exciting happening wit my bench. I'm assuming once this meet is over and I can increase my calories I will start to see a steady increase. For now I'm happy to stay around where I'm at.

[jpfaherty]

Great work lately man. Strong ass lifts!

[offroadatv200]

Great work lately man. Strong ass lifts!

Thanks dude!!!

[IK9]

It's nice that you don't need to cut weight for the powerlifting comp since you are right around 165 anyways

[offroadatv200]

It's nice that you don't need to cut weight for the powerlifting comp since you are right around 165 anyways

Without a doubt. My training has my metabolism on FIRE too. I'm able to have plenty of free meals. Two days or so back on track and I'll be sub 165. READY TO GROW

[offroadatv200]

Bench Press

135×12
185×3
205×3
225×1
245×1
265×1

Squat

135×6
225×3
275×1
315×1
335×1
355×1 Lifetime PR
365×1 Lifetime PR

Deadlift

225×3
315×1
365×1
405×1
435×0 MISS
435×0 MISS

Misc

Got to the gym this morning and the doors were locked. Found a small sign on the door saying they shut down due to not renewing there lease. I called the manager and he was telling me the owners owed $140k in back charges!!!! Completely nuts, not sure how a business goes that far in debt, or how a landlord allows that. Anyways, they forwarded all memberships to a world's gym so I went and checked it out. All brand new equipment but a very "basic" gym. Looks like I will be finding a new gym... again

Lifting was a little thrown off, crushed my squat PR and had a terrible deadlift session. When I asked about deadlifting they said I can't slam the weight... easing the weight down really tore up my posterior chain. 435 didn't even come off the floor. All and all a decent practice meet.

[jpfaherty]

Awesome squat session brotha! PRs at a brand new gym are money in the bank. Now go find a real gym

[ColossusAce]

excellent squatting bro, and good PR, you should try and incorperate partial squats, when you can, at the end of your squat set, aim for 20-50reps.. my quads grew and grow like NO OTHER when i use partial range of motion with them...

[offroadatv200]

Awesome squat session brotha! PRs at a brand new gym are money in the bank. Now go find a real gym

Thanks man!

I found one that looks pretty sweet. I'm hoping to check it out this week.

excellent squatting bro, and good PR, you should try and incorperate partial squats, when you can, at the end of your squat set, aim for 20-50reps.. my quads grew and grow like NO OTHER when i use partial range of motion with them...

Thanks dude! Really? Ill have to throw those in and see how they work. Thanks for the tips man.

[offroadatv200]

Squat

135×5
225×5
275×5
295×5
295×5
295×5
295×5

Lat Pulldown

165×10
165×10
165×10

Seated Cable Row

165×10
165×10
165×10

Misc

These squats killed my quads! I guess they're not use to seeing 5 reps

The gym was good for about 45 minutes, then everybody started showing up and it was just retarded. Unfortunately I didn't get to finish my workout.

I finally picked up a belt by a company called "best belts" they're based out of the town I just moved from so I gave them a shot. I couldn't be happier, really solid belt.

[jpfaherty]

Looks like a solid belt for sure

[offroadatv200]

Sorry for the lack of posting guys, I've had quite a bit going on. I did a mock meet this week with commands to get a feel for what I want to hit at the meet.

Squat - 365 - Tried 375 but needed a little push just above parallel.
Bench - 275 - Tried 285, had to have a little tap about mid way.
Deadlift - 455 - Tried 465 THREE FCKN times!!! Got it just above my knee but couldn't pull through.

I wasn't 100% but that is no excuse

Openers are 355S/255B/435D

[demonwareltd]

Sorry for the lack of posting guys, I've had quite a bit going on. I did a mock meet this week with commands to get a feel for what I want to hit at the meet.

Squat - 365 - Tried 375 but needed a little push just above parallel.
Bench - 275 - Tried 285, had to have a little tap about mid way.
Deadlift - 455 - Tried 465 THREE FCKN times!!! Got it just above my knee but couldn't pull through.

I wasn't 100% but that is no excuse

Openers are 355S/255B/435D

Looking forward to the meet! I am by no means an expert at powerlifting, but is it wise to open your squat so close to the 365 you were able to get. You never know how you will respond to the pressure of being on the platform and having to listen to the commands may have your mind a bit out of it. I would want to pick a weight that you could probably get 3 reps with so that it's easy and you get on the board - then use the next two attempts to challenge yourself.

[IK9]

That's some strong lifts brah

[jpfaherty]

Just my .02, I'd back the squat opener off just a tad. It should be something you can CRUSH multiple times. On top of that it's your first meet and you will be nervous as hell and you won't have a mirror but you will instead be looking out at a crowd. It's nerve wracking your first time man. Play it safe. If you miss all your squats you bomb out and dont get to continue

Good luck man! Have fun! Text me with any questions

[offroadatv200]

Looking forward to the meet! I am by no means an expert at powerlifting, but is it wise to open your squat so close to the 365 you were able to get. You never know how you will respond to the pressure of being on the platform and having to listen to the commands may have your mind a bit out of it. I would want to pick a weight that you could probably get 3 reps with so that it's easy and you get on the board - then use the next two attempts to challenge yourself.

Just my .02, I'd back the squat opener off just a tad. It should be something you can CRUSH multiple times. On top of that it's your first meet and you will be nervous as hell and you won't have a mirror but you will instead be looking out at a crowd. It's nerve wracking your first time man. Play it safe. If you miss all your squats you bomb out and dont get to continue

Good luck man! Have fun! Text me with any questions

I think this is wise. I originally was going to go with 335 since that is something I can crush 2-3 times without question but my coach was persistent on 350. But I agree, 350 is a good 2nd lift and PR 3rd. The mirror is no issue since the new gym doesn't have one! I'm learning the no mirror ways!

That's some strong lifts brah

Thanks brotato.

[offroadatv200]

Pullups / Single Arm DB Extension

10 sets of 5 / 25×15 - 30×15 - 35×10 - 35×10

CGBB / Skullcrushers

135×10 / 70×12 ×3

Lat Pulldown / V Bar Row

143×10 / 165×8 ×3

MISC

Quick little pump. The pump will never get old

[demonwareltd]

143 lbs on lat pulls?! Not sure if serious or trolling...

[offroadatv200]

143 lbs on lat pulls?! Not sure if serious or trolling...

Not sure if that's good or bad haha. It's on a cheap Cable machine. It was only maybe 1/4 of the weight stack.

[offroadatv200]

Almost game time.

I haven't lifted since Wednesday of last week to be sure I am well rested. I cant wait to pound some weights! I took off work to make it to weigh ins tomorrow morning so I can get it over with. My weight this morning was 167.0. Since cut off is 165.2 I will likely get a 30 minute light walk in after work, as well as cut off all food and water intake around 4. It shouldn't be a problem at all.

I will keep you guys posted!

[jpfaherty]

Easy peasy! If you ever need cutting advice in the future hit me up. Just a water load could get you those pounds no problem

[offroadatv200]

Easy peasy! If you ever need cutting advice in the future hit me up. Just a water load could get you those pounds no problem

Yessir!!

Thanks brother, you know I'll be texting ya

[jpfaherty]

Yessir!!

Thanks brother, you know I'll be Sexting ya

Fixed