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  1. #91
    Registered User SonOfDoom's Avatar
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    USPF Nationals

    Went raw because 1: I felt like it, 2: My gear would have been mega tight and probably would have screwed me over, 3: I wanted to test my raw strength and 4: I wanted to give honor and homage to the great powerlifting masters of the 50s 60s and 70s who lifted with nothing more than a belt and some knee wraps.

    Goals were 7 4 7.

    Squat, opened with a SUPER easy 618, then blasted up 661 and 705 like it was a broomstick. I wanted 705 but since it was so easy I will go for 760-780 next time.
    http://www.youtube.com/watch?v=Qjbp3eaYu1M <-- 705

    Bench, opened with 352 then blasted up 402 like nothing. Gave 451 a run but I got out of form and lost the lift. I am capable of it and I will get it soon.
    http://www.youtube.com/watch?v=BTAvpasn4Ew <--- 402

    Deadlift, opened with 661, then went for 728. Went right up without stopping but my left hand started opening up and I made a SLIGHT weird motion at lockout that the judges didn't like and I got red lighted. I figured F it so I went for 750. Got it to my knees.
    http://www.youtube.com/watch?v=BJ8IRW4WX_Q <-- 728
    Last edited by SonOfDoom; 07-06-2009 at 09:11 AM.
    I love you Jesse Marunde

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  2. #92
    Registered User SonOfDoom's Avatar
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    Wed

    Lower body assistance work

    Reverse hypers
    360x20 for 2 sets. 3rd worst low back pump ever. Took 30 min to subside.

    Roman chairs
    BW x 10
    +45 x 10
    +90 x 10
    +160 x 10 (PR)
    +125 x 20 (PR)



    Core and posterior chain smoked.
    Last edited by SonOfDoom; 07-09-2009 at 01:51 PM.
    I love you Jesse Marunde

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  3. #93
    Registered User SonOfDoom's Avatar
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    Thurs, upper assistance

    Lying dumbbell triceps
    60s x 21 (PR)
    50s x 17

    Chest supported rows
    Warmup then
    5 plates x 20 reps. Blew up my lats!

    Slow thumbs up dumbbell side laterals, 25s x 20

    Foam roll abs, 1x20. Got the worst lower ab cramp on earth afterwards, knotted up like a baseball.
    I love you Jesse Marunde

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  4. #94
    Registered User SonOfDoom's Avatar
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    Sun

    Repetition upper

    Flat bench
    135x10 2 sets
    225x5 for 2 sets, didn't feel that great, pecs still ripped up from nationals
    315x16, 5 rep PR. Wanted to rep out with 315, hoping for 15+ so 16 was great but not good enough, will do 20 next time I check my rep strength with 315
    Close grip: 315x10

    V-handle pressdowns, 3 sets of 20, 10, and 7

    2 sets of pullups (stop at bottom each rep), bodyweight (330), 7 reps, 6 reps

    Dumbbell upright rows
    30s x 10
    45s x 10
    60s x 10

    Arnold presses, 50s x 10, was just beat by this point
    I love you Jesse Marunde

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  5. #95
    Registered User SonOfDoom's Avatar
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    Tues, ME lower

    Zercher squats

    135x10
    225x5
    315x1
    405x1
    455x1
    475x1
    510x1 (10 lb PR) Felt sleepy today and was not 100% but the 510 came up a lot better than my previous PR with 500 so I think I have 540-550 in me, great improvement!

    Poor man GHRs off ab bench
    2 sets 10 reps as far forward as I could go, then pull back up
    1 set of 3 reps, slow negatives

    Leg extensions, ascending weight, 3x20
    I love you Jesse Marunde

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  6. #96
    Registered User SonOfDoom's Avatar
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    Fri

    Reverse hypers, 5 sets of 10 reps with 360

    Will be heading to Vegas in an hour, going to get a max effort upper workout when I get there at Gold's Las Vegas, then event training with Nick on Sunday. Will update when I get back.
    Last edited by SonOfDoom; 07-17-2009 at 12:11 PM.
    I love you Jesse Marunde

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  7. #97
    Registered User SonOfDoom's Avatar
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    Fri, Gold's Vegas

    Max upper

    Close grip flat bench

    145x10
    235x5
    325x1
    375x1
    420x1
    430x1 (45 lb PR)
    470x0

    Overhead barbell triceps
    185x5
    225x5
    275x1 with some assistance
    185x13

    Chest supported rows
    Warmup then
    7 plates x 5
    6 plates x 5

    Rear delts on pec dec, 4x10

    Arnold press
    50s x 10
    60s x 10


    Sunday, strongman training
    Heavy truck pull, yoke, front carry, stones. Dead meat afterwards.
    I love you Jesse Marunde

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  8. #98
    Registered User SonOfDoom's Avatar
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    Tue, speed upper

    Speed flat close grip bench
    10 sets of 3 with 95 and 145 with heavy bands

    Pressdowns
    Low stack, 20
    Mid stack, 20
    Heavy stack, 12
    Almost full stack, 3 haha, super heavy

    Pullups
    Narrow parallel grip, 8
    Wide grip bar, 2, man, super hard
    Parallel wider grip, 5 reps, hard

    Standing db upright rows
    45s x 10
    100s x 10
    90s x 10

    Standing hammer curls
    45 s x10
    60s x 10
    I love you Jesse Marunde

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  9. #99
    Registered User SonOfDoom's Avatar
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    Thurs, dynamic lower

    Speed deads from 12", reverse bands, takes 100lbs off bar at bottom. Used straps because my R bicep is feeling really weird still when I use mixed grip.

    135x5
    355x1
    445x1
    535x1
    535x1
    625x1
    625x1
    585x1
    535x1

    Tried to do heavy step ups to a 6" box but it felt like crap and the bar kept banging the pins so I got super pissed and scrapped that exercise forever. Was even more pissed because I wasted a bunch of energy and time setting this stupid thing up.

    Lunges
    135x5 each leg
    225x10 each leg. I already feel ripped up from this.

    GHRs, 3 sets of 5-10

    Ab wheel to finish at home. Gym was like 10,000 degrees, I couldn't take it anymore. My shorts and shirt looked like I had jumped in the pool. I've gotta start training at night.
    I love you Jesse Marunde

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  10. #100
    Registered User SonOfDoom's Avatar
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    Friday, max upper

    Seated overhead lockouts, top third ROM
    135x20
    225x3
    315x1
    365x1
    385x1
    415x0
    415x1

    Flat dumbbell bench
    65s x 10
    140s x 8 (pr)
    100s x 20

    Pressdowns, 3 sets of 10-15

    Couple sets of pullups but my R bicep was feeling weird so I did 2 hard sets of pulldowns

    2x20 medium weight cable curls with V-handle
    I love you Jesse Marunde

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  11. #101
    Registered User SonOfDoom's Avatar
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    Friday, max upper

    Seated overhead lockouts, top third ROM
    135x20
    225x3
    315x1
    365x1
    385x1
    415x0
    415x1

    Flat dumbbell bench
    65s x 10
    140s x 8 (pr)
    100s x 20

    Pressdowns, 3 sets of 10-15

    Couple sets of pullups but my R bicep was feeling weird so I did 2 hard sets of pulldowns. Chest supported rows are great but they make me feel like I'm gonna puke the whole time with all the weight on my stomach.

    2x20 medium weight cable curls with V-handle
    I love you Jesse Marunde

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  12. #102
    Registered User SonOfDoom's Avatar
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    Sunday, assistance exercises

    Reverse hypers
    360x10 for 2 sets, warmup
    360x20 for 2 sets, work sets, held at top each rep

    Roman chairs
    BWT x 10
    2 45s x 10
    3 45s x 20
    3 45s x 15, dropped all plates and 5 more reps just bodyweight

    Standing abs facing away from lat machine supersetted with seated ab machine, 3 sets, heavy

    Rear delts on pec dec
    4x10, up to 180 for top set
    I love you Jesse Marunde

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  13. #103
    Registered User SonOfDoom's Avatar
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    Tue, speed upper

    10 sets of triples speed flat bench with double green bands, from 95 to 135

    Seated DB military
    50s x 10
    100s x 13 (PR)
    90s x 6, just dead after the first set

    2 sets of pressdowns, 15 and 10 reps, triceps on fire after this

    Chest supported rows
    2 plates x 10
    4 plates x 10
    6 plates x 10 (no straps), very little cheating
    6 plates x 3 with parallel low grip, hard
    6 plates x 5, higher grip, just dead already

    Dumbbell shrugs
    70s x 20
    100s x 20
    120s x 20

    Plate curls with a 25, 2x10
    I love you Jesse Marunde

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  14. #104
    Registered User SonOfDoom's Avatar
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    Thurs, Max lower

    Floor deads, strongman style
    135x10
    265x1
    355x1
    445x1 with straps
    535x1 with straps and belt
    625x1 with straps belt and suit. This actually felt like crap, all my warmups kinda did so I wasn't sure what to expect. Wanted 805 today...
    770x1 Had to hitch at top. 40lb PR. Not bad considering I didn't feel super strong today.
    805x0 Will get next time.. the 770 really took everything out of me.

    GHRs, 5 sets of 5-10 reps with negatives

    Ab wheel, 4 sets of 10 with negatives

    Lying leg curls, 2x20. Will do more sets next time, these are a great alternative

    Leg extensions
    Half stack x 20
    Full stack x 20
    I love you Jesse Marunde

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  15. #105
    Registered User SonOfDoom's Avatar
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    Fri, Max upper

    Floor press (previous PR 395)
    135x10
    225x1
    315x1
    405x1 (PR)

    Tried some skull crushers but elbows bugging me as they were during floor press..

    Pressdowns, 4 sets

    Chest supported rows, no straps and thumbless grip
    Top set 6 plates x 10 strict, then 2 more sets, 3-5 reps different grips

    DB upright rows
    70s x 10
    100s x 10
    120s x 10

    Log curls
    95x10
    145x 4, 3, 3
    95x15
    I love you Jesse Marunde

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  16. #106
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    Tue, Speed lower

    Speed box squats to parallel box, double choked green bands, no belt

    135x2
    225x2
    315x2
    405x2
    455x2
    505x2 Felt very strong on these. Got stapled on one of the reps because I was out of form but as soon as I corrected it, it flew up like nothing. Funny.
    505x2
    455x2

    Lunges with safety squat bar
    150x5 each leg
    260x10 each leg

    Roman chairs
    60 total reps, took 4 sets. Realized I was using huge weights with there because I would swing my upper body. If I kept my upper body still and just flexed my hams, it was BRUTAL on the hamstrings.

    Not much volume today but my legs feel ripped to shreds.
    I love you Jesse Marunde

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  17. #107
    Not big. Not sexy. Big Sexy J's Avatar
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    Great workouts, you are one strong mother****er. Just watched your meet videos, your raw numbers are insane.
    All Time WR Squat: 785 @ 220 https://www.youtube.com/watch?v=q0GtHNRdHeM
    Powerlifting Coach At Complete Human Performance (www.completehumanperformance.com)
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  18. #108
    Registered User SonOfDoom's Avatar
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    Thanks buddy, keep rocking.

    Wed evening, speed upper

    Flat bench with doubled green bands, different grip every set
    45x3
    45x3
    135x3
    135x3
    135x3
    185x3
    185x3
    155x3
    155x3 Felt stronger than ever on these tonight.

    Standing overhead barbell triceps.
    135x5 Already felt hard, the speed bench tired them out I guess
    185x3
    225x1 Hard (wtf)
    275x1 Almost killed me. I forgot my olympic shoes so I was doing these in worthless squishy tennis shoes and was super unstable.
    245x5
    205x10

    Pullups, wide grip supersetted with parallel grip pulldowns, full stack
    7 pullups, 5 pulldowns
    5 pullups, 5 pulldowns, lats screaming after this

    Seated rear delts on pec dec
    100x10
    160x10
    220x10 (pr)

    Tricep pushdowns, 2 sets, medium to heavy weight

    Some random bicep stuff, felt like crap but they were probably spent from the lat work.
    I love you Jesse Marunde

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  19. #109
    Registered User SonOfDoom's Avatar
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    Only when I'm at the buffet.

    Sat, Max lower, Gold's Gym Venice

    Squats
    135x10
    225x3
    315x1
    405x1
    add wraps 585x1
    675x1 easy http://www.youtube.com/watch?v=EPI71WFdTrg
    add belt with the wraps
    725x1 (20lb PR) http://www.youtube.com/watch?v=XW6bNTEQ_qM

    Stiff leg good mornings, close stance
    225x5
    275x5
    315x5
    335x5
    Hams were shredded up after these

    Standing abs on lat machine, 3 sets ascending weight, 10, 10, 5 reps

    Reverse hypers
    180x15 for 2 sets to finish
    Last edited by SonOfDoom; 08-08-2009 at 02:35 PM.
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    Sun, Max upper

    Incline barbell. Previous best ever was 305 but I haven't maxed on incline in months and months.
    135x10
    185x5
    225x1
    275x1
    315x1 (pr) flew up
    340x1 (pr)
    365x1 was slowing down a LITTLE bit near lockout and idiot spotter just grabbed it and yanked it up. Why the hell do people do that? I almost strangled him. Had to tell him NOT to help me finish the lift unless I said TAKE IT.
    370x1 Thank God (65lb pr) I'd say this was a good day so far!

    Flat DB bench
    60s x 10
    120s x 18

    Tricep pressdowns, 2 hard sets, 5-10 reps

    Pullup/pulldown supersets, 2 supersets and one set of just pulldowns afterwards

    DB shrugs
    140s x 20
    125s x 20
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    Tue, speed lower

    Box squats. Damn bands were missing from the gym so I did this bandless.

    135x10
    225x2
    315x2
    405x2
    455x2
    495x2
    545x2
    545x2
    455x2 All felt extremely explosive

    Tried some lunges but even with 160 my knee was bugging me and they felt like sh!t so..

    Roman Chairs
    70 total reps with bodyweight only, zero upper body swing. Hams were SCREAMING

    2 work sets, seated ab machine facing the side, 10 hard reps per side to hit obliques

    Ordered some stronger blue bands so I don't have to bug the gym people every day to borrow their crappy green ones that aren't there half the time.
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    Wed

    Repetition upper

    Seated dumbbell military
    30s x 10
    50s x 10
    70s x 10
    110s x 8, wanted way more, will smash 12-15 next time

    4 or 5 sets heavy tricep pressdowns

    Chest supported rows
    2 plates x 10
    4 plates x 10
    6 plates and a 25 x 10 pretty strict
    8 plates and a 25 x 0 haha, heavy as hell
    8 plates x 3 ugly cheat reps
    7 plates x 5, was dead now

    Rear delts on pec dec
    Top set 200x20 (pr), best ever was 220x10

    2 or 3 sets on bicep machine, light weight to get blood pumping in there to fix slight tendonitis
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    Fri, Max lower

    Lockouts from 15" (2nd small pin on big power rack)

    These felt like crap I think because my hams are still dying from hitting them so hard on Tuesday.

    3x10 reverse hyper to warm up

    Lockouts, no belt
    225x1
    315x1
    405x1
    495x1
    585x1
    635x1
    Add belt
    695x1 Popped right off the pins and a somewhat slow but perfect lockout, no hitching. Shoulders and pecs cramped up after this.

    3 sets heavy ab wheel
    2 sets x 10 reps standing lat machine abs

    2x10 reverse hypers with 360

    Not feeling 100% by far.. probably need to switch to a 3 day a week program. One day max lower with assistances, 1 day max upper with assistances, and one speed day for sq bp and dl with some abs and light assistance stuff. I will be doing about the same workload except in three days not 4.
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    Sun, Max upper

    Decline press
    Groove felt very weird especially when I got heavier, just felt totally unnatural for some reason.
    135x10
    225x1
    315x1
    405x1
    425x1
    455x1 Not that hard
    475x0
    475x0 Out of groove both times with 475 plus got a bad liftoff a couple times so I strained really hard for nothing, just felt weird.
    495x0 Same. Have to work with this a little more to nail down the right groove. Was arching my back for these which made it like a super decline which prob hurt way more than it helped.

    4 sets shoulder width flat bar pressdowns

    5 sets of pullups, feeling way stronger

    Rear delts on pec dec
    2 ascending sets of 10 then 220x17. Wanted 20 but that's still a huge strength jump.

    Hammer curls
    70s x 5
    100s x 5
    80s x 10
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    Tue, Max lower

    Good mornings, close stance, deep. Previous PR 465x2 with belt

    135x10
    225x3
    315x3
    365x3
    405x3
    Add belt
    495x2 PR, eyes almost blew out of my head but it would have been worth it.

    Ab wheel 3 hard sets, abs toast

    GHRs, 4 sets of 5 hard reps

    Was going to do some leg extensions to fire up the quads but I loaded the whole stack and did a few reps, it felt so light that I don't think leg extensions are going to do much for me anymore.

    Not much volume today but great heavy work
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    Wed, max upper

    Close grip pin presses starting 4" above chest

    135x10
    225x10
    315x1
    405x1
    425x1
    455x1 Max effort, great!

    Flat DB bench (previous PR 140s x 8 and 150s x 3-4)
    80s x 10
    150s x 9 PR
    130s x 9

    Pressdowns, V handle
    4 sets of 10, super hard

    Chest supported rows
    4 plates x 10
    6.5 plates x 10

    Lat pulls, couple heavy sets with a 25 pinned to the full stack, great

    Hammer curls, light and strict
    25s x 20
    35s x 20
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    Fri, assistance work Lower

    Reverse hypers
    5-6 sets of 10-20 reps with 360, had to lay down to let low back pump subside

    Lying leg curls
    3x20

    Ab machine, 2 sets per side, 10 reps heavy

    Leg extensions, 2x20
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    Sun, speed upper

    Speed bench with doubled over blue bands, lots of triples up to 185 bar weight

    Pressdowns, 4 sets of 10

    Pulldowns, whole stack + a 25lb x 10 reps, then just whole stack x 10

    Barbell front raises with 80lb from waist to fully overhead, 2x10

    Axle curls
    70x10
    120x5
    120x3
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    Tue, DE lower

    Box squats with blues, doubled at bottom (standard setup)
    135x2
    225x2
    315x2
    405x2
    495x2
    545x2
    455x2

    Speed DL with reverse blues, sumo and conv
    315x1
    405x1
    495x1
    495x1
    585x1
    585x1
    495x1

    Roman chairs, 80 reps total, didn't count sets

    Pulldown abs, 2x10 heavy
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    Wed, ME upper

    Close grip incline, last PR (like a year ago) was 305

    135x10
    225x1
    275x1
    315x1
    345x1 smoked
    375x0 went a little out of groove and idiot spotter grabbed it early so who knows...
    365x1 Not easy but it still went up fine

    Pressdowns, 3x20

    Pulldowns, narrow grip palms in
    Half stack x 10
    Full stack x 3 warmup
    Full stack + 35 x 10
    Full stack alone x 17

    Rear delts on pec dec
    Half stack x 10
    Full stack + 25 x 10

    DB curls, 25s x 100 with very short breaks when the burn got too bad
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