Powerlifting and Strongman

**SonOfDoom** · 07-05-2009, 08:59 AM

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

**SonOfDoom** · 07-08-2009, 01:55 PM

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.

**SonOfDoom** · 07-09-2009, 12:50 PM

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.

**SonOfDoom** · 07-12-2009, 04:25 PM

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

**SonOfDoom** · 07-14-2009, 12:11 PM

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

**SonOfDoom** · 07-17-2009, 11:09 AM

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.

**SonOfDoom** · 07-19-2009, 11:32 PM

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.

**SonOfDoom** · 07-21-2009, 01:52 PM

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

**SonOfDoom** · 07-23-2009, 03:29 PM

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.

**SonOfDoom** · 07-24-2009, 11:36 AM

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

**SonOfDoom** · 07-24-2009, 11:41 AM

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

**SonOfDoom** · 07-26-2009, 01:49 PM

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

**SonOfDoom** · 07-28-2009, 04:43 PM

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

**SonOfDoom** · 07-31-2009, 09:42 AM

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

**SonOfDoom** · 08-03-2009, 10:00 AM

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

**SonOfDoom** · 08-04-2009, 01:16 PM

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.

**Big Sexy J** · 08-04-2009, 01:22 PM

Great workouts, you are one strong mother****er. Just watched your meet videos, your raw numbers are insane.

**SonOfDoom** · 08-05-2009, 10:08 PM

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.

**SonOfDoom** · 08-08-2009, 01:19 PM

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

**SonOfDoom** · 08-09-2009, 03:23 PM

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

**SonOfDoom** · 08-11-2009, 09:40 AM

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.

**SonOfDoom** · 08-12-2009, 06:43 PM

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

**SonOfDoom** · 08-14-2009, 12:35 PM

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.

**SonOfDoom** · 08-17-2009, 09:16 AM

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

**SonOfDoom** · 08-20-2009, 07:58 AM

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

**SonOfDoom** · 08-20-2009, 08:00 AM

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

**SonOfDoom** · 08-21-2009, 02:38 PM

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

**SonOfDoom** · 08-25-2009, 04:24 PM

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

**SonOfDoom** · 08-25-2009, 04:26 PM

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

**SonOfDoom** · 08-26-2009, 05:14 PM

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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