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Liftbigs Training Journal
- Thread starter Liftbig
- Start date
S
slobberknocker
Guest
Yeah I was thinking the same thing lol.
10-22-2003 me bench
warmup
kelso shrug 3 sets
rear delt flyes 3 sets
external rotations 3 sets
workout
4 boards- 585x1 (never done this for 1, but my best before this is something like 475x3 or something, so its a huge PR, felt very good too)
rack lockouts (4 inch rom) 495x3, 545x3, 585x3, 615x3, 635x3, 675x3
barbell shoulder presses 3x15
close grip t-bar rows 4x10
face pulls 3x20
rope pushdowns 3x20
great workout, i feel stronger than ever, and my shoulders/elbows dont hurt.
warmup
kelso shrug 3 sets
rear delt flyes 3 sets
external rotations 3 sets
workout
4 boards- 585x1 (never done this for 1, but my best before this is something like 475x3 or something, so its a huge PR, felt very good too)
rack lockouts (4 inch rom) 495x3, 545x3, 585x3, 615x3, 635x3, 675x3
barbell shoulder presses 3x15
close grip t-bar rows 4x10
face pulls 3x20
rope pushdowns 3x20
great workout, i feel stronger than ever, and my shoulders/elbows dont hurt.
10-24-2003 DE sq/dl **last circa max workout**
warmup
glute ham(6 board) 2 sets
roller hyper 2 sets
stadning abts 2 sets
kelso shrugs 2 sets
workout
Box squat- worked up to 545x1 + blue and green bands
speed pulls 6x1 @ 335 + quad minis.
rev hyper 3x10
standing abs for obligues 3x20
body weight today was 440
warmup
glute ham(6 board) 2 sets
roller hyper 2 sets
stadning abts 2 sets
kelso shrugs 2 sets
workout
Box squat- worked up to 545x1 + blue and green bands
speed pulls 6x1 @ 335 + quad minis.
rev hyper 3x10
standing abs for obligues 3x20
body weight today was 440
D
DBCooper
Guest
Good work man, and that is one helluva better avatari you got now.
10-26-2003 de bench
warmup
kelso shrugs 3 sets
rear delt flyes 3 sets
external rotations 3 sets
various band work for upper body
workout
speed bench
2x3@ 175 + 1 doubled mini
2x3@ 175 + 2 doubled minis
2x3@ 175 + 1 doubled mini and 1 doubled purple
1x3@ 175 + 1 doubled mini
shirt work- tried on a different shirt and worked up to 570x1, hopefully i will open with this in novemeber, depending on a few things.
pushdowns 3 sets
pulldowns 3 sets
warmup
kelso shrugs 3 sets
rear delt flyes 3 sets
external rotations 3 sets
various band work for upper body
workout
speed bench
2x3@ 175 + 1 doubled mini
2x3@ 175 + 2 doubled minis
2x3@ 175 + 1 doubled mini and 1 doubled purple
1x3@ 175 + 1 doubled mini
shirt work- tried on a different shirt and worked up to 570x1, hopefully i will open with this in novemeber, depending on a few things.
pushdowns 3 sets
pulldowns 3 sets
pwr_machine
New member
Solid workout. I need to get stronger!Liftbig said:
Liftbig said:
That is just nuts...lol.
What was your rest time like on those? I've been cutting mine down to around 30 seconds. Not sure it is a good thing or not.
B True
Liftbig said:
Thanks man...
VERY impressive. Amazes me what you did on that workout.
B True
10-27-2003 ME sq/dl
warmup (trying new stuff)
sled mill 4x50 steps
1st set with blue band on my belt, so it pulls me down and back
2nd set same
3rd set blue band, and then mini band around my ankles
4th set blue band, then then purple band around my ankles
inverse leg curl 3x3 (these are incredibly hard, much much harder then glut hams)
standing abs triple set- 5 reps on 3 differnt planes, forward, left side, then right side
landmine 1x20
workout
speed pulls 6x1@405
roller hyper 3x10
shrugs 245x15, 335x15, 425x10
ab work on back attack 4 sets with lots of bands
ultra wide sumo pulls 5x1 @ 315
box jumps (just messing around)
1x fall off 30inch box, i jumped up high enough but my left leg missed and i fell, lol, lots of laughing and people saying WTF ensued.
3x1 @ 30 inch box
1x1 @31 inch
1x1@32 inch
1x1@33 inch
1x1 @ 34 inch
stopped there so i dont do too much, im sure i could have jumped even higher had i done these at the beginning. these are very interesting and i want to incorporate them into my training.
finished up with lots of stretching....
did alot of stuff today, nothing really taxing though, trying out some stuff i want to add in the near future.
warmup (trying new stuff)
sled mill 4x50 steps
1st set with blue band on my belt, so it pulls me down and back
2nd set same
3rd set blue band, and then mini band around my ankles
4th set blue band, then then purple band around my ankles
inverse leg curl 3x3 (these are incredibly hard, much much harder then glut hams)
standing abs triple set- 5 reps on 3 differnt planes, forward, left side, then right side
landmine 1x20
workout
speed pulls 6x1@405
roller hyper 3x10
shrugs 245x15, 335x15, 425x10
ab work on back attack 4 sets with lots of bands
ultra wide sumo pulls 5x1 @ 315
box jumps (just messing around)
1x fall off 30inch box, i jumped up high enough but my left leg missed and i fell, lol, lots of laughing and people saying WTF ensued.
3x1 @ 30 inch box
1x1 @31 inch
1x1@32 inch
1x1@33 inch
1x1 @ 34 inch
stopped there so i dont do too much, im sure i could have jumped even higher had i done these at the beginning. these are very interesting and i want to incorporate them into my training.
finished up with lots of stretching....
did alot of stuff today, nothing really taxing though, trying out some stuff i want to add in the near future.
an inverse leg curl is done on the glute ham machine.
its much like a glute ham, except for a few things
1. rom is very little in comparison, you dont go all the way up, you go up to the point where there is the most tension on the hammys, and hold it, then back down.
2. your feet are off the toe plate, you pull yourself up with pure hamstring strength, at the top you may push your toes back onto the plate a little.
3. the back of the glute ham raise is set up on a very high block, i put a 4 board, and a crate stacked on each other to build it up.
4. did i say they are very hard? i can do glute ham raises with the back raised on a 6 board in my sleep, but i could only do sets of 3 reps of inverse leg curls.
its much like a glute ham, except for a few things
1. rom is very little in comparison, you dont go all the way up, you go up to the point where there is the most tension on the hammys, and hold it, then back down.
2. your feet are off the toe plate, you pull yourself up with pure hamstring strength, at the top you may push your toes back onto the plate a little.
3. the back of the glute ham raise is set up on a very high block, i put a 4 board, and a crate stacked on each other to build it up.
4. did i say they are very hard? i can do glute ham raises with the back raised on a 6 board in my sleep, but i could only do sets of 3 reps of inverse leg curls.
10-29-2003 me bench
warmup
kelso shrugs 3 sets
rear delt flyes 3 sets
external rotations 3 sets
workout
reverse blue band bench- 505x1, 550xmissx2 (my best on this is 545, which i did in december of last year, the last x amount of times i have missed anything near it. i did get 10 lbs more than last time i did these, so i guess thats a good thing)
pual dicks press- worked up to 335x3
standing lat rows 3x20
took it a little easier tonight becuase of all the band work on the past two sundays.
warmup
kelso shrugs 3 sets
rear delt flyes 3 sets
external rotations 3 sets
workout
reverse blue band bench- 505x1, 550xmissx2 (my best on this is 545, which i did in december of last year, the last x amount of times i have missed anything near it. i did get 10 lbs more than last time i did these, so i guess thats a good thing)
pual dicks press- worked up to 335x3
standing lat rows 3x20
took it a little easier tonight becuase of all the band work on the past two sundays.
10-31-2003 **the real last circa max workout, lol**
warmup
sled mill 3 sets
rever hypers 2 sets
land mine 2 sets
standing abs with bands, 2 sets
workout
box squat 4x2@365 +blue and green bands
deadlifts, did a few speed sets with 425 then worked up to a very easy 605x1, i will probably open at 630 or so.
stretched out, and called it a day.
i was going to do a 2 week deload for this meet, but i decided to extend the CM phase one more week. basically i did the same thing i did the first week of CM. next weeks sqaut workout will be pretty light, in comparison.
warmup
sled mill 3 sets
rever hypers 2 sets
land mine 2 sets
standing abs with bands, 2 sets
workout
box squat 4x2@365 +blue and green bands
deadlifts, did a few speed sets with 425 then worked up to a very easy 605x1, i will probably open at 630 or so.
stretched out, and called it a day.
i was going to do a 2 week deload for this meet, but i decided to extend the CM phase one more week. basically i did the same thing i did the first week of CM. next weeks sqaut workout will be pretty light, in comparison.
S
slobberknocker
Guest
When's your meet Lb?
11-2-2003 de bench
warmup
kelso shrug 2 sets
rear delt flyes 2 sets
locking keys in car 1 set
workout
speed bench
2x3@185
2x3@225
2x3@245
1x3@275
1x1@315
put shirt on for some shirt work (videos included
)
worked up to....
495x2
545x2
570x2
i felt really good about the shirt work today, everything felt light and easy, but i know i can work on alot of stuff, hopefully mule1 and bigwhitey and flapwrlftr can take a look, as well as anyone else, and yell at me.
stopped there and stretched out.....
warmup
kelso shrug 2 sets
rear delt flyes 2 sets
locking keys in car 1 set
workout
speed bench
2x3@185
2x3@225
2x3@245
1x3@275
1x1@315
put shirt on for some shirt work (videos included
)worked up to....
495x2
545x2
570x2
i felt really good about the shirt work today, everything felt light and easy, but i know i can work on alot of stuff, hopefully mule1 and bigwhitey and flapwrlftr can take a look, as well as anyone else, and yell at me.
stopped there and stretched out.....
S
slobberknocker
Guest
Nice job big man. I suck at bench so I'm not allowed to comment.
D
DBCooper
Guest
That 570 looked better than the previous set, your ready.
pwr_machine
New member
Keep the vids coming. That rocks!
Vulgar_Display_Of_Power
New member
Havent been around much lately-
Glad to hear your training is going well T.
Later..
Glad to hear your training is going well T.
Later..
11-3-2003 me sq dl
warmup
roller hyper 2x10
glute ham (on 9 board) 1x10
standing abs 2x21 (7 normal, 7 to right side, 7 to left side)
workout
cambered bar GM- worked up to 495x1 and stopped
back attack 3x10
single leg decline situps 3x10ES
delcine situps 3x10
standing abs 2x10
reverse hyper 3x10
warmup
roller hyper 2x10
glute ham (on 9 board) 1x10
standing abs 2x21 (7 normal, 7 to right side, 7 to left side)
workout
cambered bar GM- worked up to 495x1 and stopped
back attack 3x10
single leg decline situps 3x10ES
delcine situps 3x10
standing abs 2x10
reverse hyper 3x10
11-05-2003 Me bench
warmup
kelso shrugs 2 sets
rear delt flyes 2 sets
external rotations 2 sets
pushdowns with bands 2 sets
workout
3 boards- 505x1 a very very easy 5 lb PR, i had alot more in the tank, if the meet wasnt next weekend i would have tried more.
Jm press 3x10 light
overhead rope extensions 2x20 light
standing rows 2x20
face pulls 2x20
finished up with alot of stretching....
warmup
kelso shrugs 2 sets
rear delt flyes 2 sets
external rotations 2 sets
pushdowns with bands 2 sets
workout
3 boards- 505x1 a very very easy 5 lb PR, i had alot more in the tank, if the meet wasnt next weekend i would have tried more.
Jm press 3x10 light
overhead rope extensions 2x20 light
standing rows 2x20
face pulls 2x20
finished up with alot of stretching....
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11-7-2003 de sq/dl **deload phase**
warmup
sled mill 50 total steps
landmine- 3 sets of alot of reps, each sets i varied my grip and foot position to hit different parts of the core. the landmine is a good way to work your entire core.
workout
box squats (all sets with blue band) 1x2@325 1x2@365 4x1@405
lots of ab work with green band hanging from power rack
pulldown abs
side bends
wood chopping (i think spatts calls this lumber jacks, but im not sure how she does them)
ALOT of stretching, and i did some seated gms with just the bar to stretch my lower back out, it is incredibly tight, especcially the lower right side.
warmup
sled mill 50 total steps
landmine- 3 sets of alot of reps, each sets i varied my grip and foot position to hit different parts of the core. the landmine is a good way to work your entire core.
workout
box squats (all sets with blue band) 1x2@325 1x2@365 4x1@405
lots of ab work with green band hanging from power rack
pulldown abs
side bends
wood chopping (i think spatts calls this lumber jacks, but im not sure how she does them)
ALOT of stretching, and i did some seated gms with just the bar to stretch my lower back out, it is incredibly tight, especcially the lower right side.
11-9-2003 de bench
warmup
kelso shrugs 20 reps
rear delt flys 20 reps
external rotations 20 reps
tricep extensions with mini 20 reps
workout
speed bench
3x3@185
3x3@205
2x3@225
1x1@ 315
that about all i did today, very light, very easy. meet is next sunday, so all the work is done. finished up with some stretching, and talked about the upcoming weekend.
warmup
kelso shrugs 20 reps
rear delt flys 20 reps
external rotations 20 reps
tricep extensions with mini 20 reps
workout
speed bench
3x3@185
3x3@205
2x3@225
1x1@ 315
that about all i did today, very light, very easy. meet is next sunday, so all the work is done. finished up with some stretching, and talked about the upcoming weekend.
Mike_Rojas
New member
Go give them hell at the meet, Liftbig!!
Please post the results.
Please post the results.
S
slobberknocker
Guest
Good luck buddy. Do you mind posting your opener, or would you rather not? It's cool if you don't want to. I know a lot of people like to keep that stuff under wraps until meet-time.
2003 IPA nationals
squat
1st 775
2nd 850
3rd 875 miss
bench
1st 570 miss
2nd 570
3rd 615 biggest teenage bench ever 15 lb PR
deadlift
1st 640
2nd 700 15lb PR
3rd 735 miss
total 2165, a 65lb PR
squat
1st 775
2nd 850
3rd 875 miss
bench
1st 570 miss
2nd 570
3rd 615 biggest teenage bench ever 15 lb PR
deadlift
1st 640
2nd 700 15lb PR
3rd 735 miss
total 2165, a 65lb PR
Last edited:
Good Lord...
I have to block this thread if at all possible. Every time I read it I feel weaker and weaker...
HECK OF A JOB BIG MAN!!!!
B True
I have to block this thread if at all possible. Every time I read it I feel weaker and weaker...
HECK OF A JOB BIG MAN!!!!
B True
its really pointless for me to make excuses about why i missed some attempts and didint total what i knew i could. i know i was plenty strong to do more. on the squat, i think my suit is done, it really didnt hook up on my like it did in august, and im 30lbs bigger then in august, so i dont understand that. tweaking my back on my opening squat didnt help at all, right now i have a boatload of pain killers, and ice on my back. i can barely stand up, and my flexability is trashed, my next chiro visit cant come soon enough, lol. as for weaknesses, i think i may need to train my abs harder with heavier movements, instead of mixing it up like i have been. we will see, ill just make my abs super strong even if they arent the weakness, that way i wont have to find out next meet that they are.
on my bench, i missed my first attempt becuase i dumped the weight further than i could recover it from, if you watch the opener youll see the right arm drift towards my feet, it would have be stupid for me to have tried and press anyways, with all the trouble ive had with my right shoulder.
on my deadlift, i just ran out of gas on 735. and it was probably more than i was capable of pulling. 700 was a hard pull, as you can see. i think i would have been able to maybe pull 710 or 715, but i had to try 735, becuase it would have moved my total up to 2200.
on my bench, i missed my first attempt becuase i dumped the weight further than i could recover it from, if you watch the opener youll see the right arm drift towards my feet, it would have be stupid for me to have tried and press anyways, with all the trouble ive had with my right shoulder.
on my deadlift, i just ran out of gas on 735. and it was probably more than i was capable of pulling. 700 was a hard pull, as you can see. i think i would have been able to maybe pull 710 or 715, but i had to try 735, becuase it would have moved my total up to 2200.
