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Liftbigs Training Journal

L

Liftbig

New member
i am going to try and keep a journal of my main workouts leading up to my next meet which will probably be the IPA world meet in august.

4/20/03 DE bench
Bench(cathcing weights) 20 x 3 with purple band around back w/135-165
incline tate press 4x10 w/ 50s
rollbacks on swiss ball 3x10 w/50s
pushdowns 3x10 w/ stack
shoulder presses 3x10
rotator cuff work 2x10 on 4 diff exercises
front pull downs with long bar 3x10
front pulls downs v bar 3x10
rope pulls to face 3x10


4/21/03 ME Squat
rev hyper 3 x 10
Cambered bar squat off hassock worked up to 545x3
glute-ham 3x10 (raised on 5 board)
standing abs 3x20
supersetted with
decline abs 3x10 w/ weight vest
sled dragging 3 trips(distance?? maybe 400 feet/trip) 1 plate
grip work
 
4-23-2003 ME Bench

Ultra Wides- worked up to 3x6 @ 275
rev grip bench- 3x10 225
incline tate press(with mini around back)- 3x10
rolling DB ext- 3x10
skull crushers on swiss ball- 3x10
shoulder press 4x10
shrugs 4x10
rotator cuff(4 different exercises "hughstons") 3x10 on each
bent over BB row 3x10
seated pulls to forehead-3x10
seated pulls to throat-3x10
standing rows- 3x10


BTW* for the next few weeks i am going to be doing alot of volume, to try and bring up some weaknesses,raise my gpp, recover from the meet, and condition my joints before i start training real heavy again. normally i would not do this much assistance work
 
4-25-2003 DE Squat
rev hyper 3x10
pin pulls (pin4) worked up to 535x3
Squat- 10x2 315 Green band
Glute ham- 3x10 (raised back)
pull throughs 3x10
standing abs 3x10
decline abs 3x10
dragging 1 trip around complex 1 plate(sled now has rubber on underside so it is harder)
 
4-27-2003 DE Bench
catching wieghts- 15x3 @ 135-175 w/ purple band around back
DB press on swiss ball 4x10
pushdowns 3x10
straght bar ext to throat- 4x10
incline press 4x10
one arm tri ext- 3x10 each arm
hughstons 2 sets each exercise
front, lateral, and bent raises- 3x10 each
shoulder press-3x10
shrugs 3x10
pull downs to throat 4x10
 
4-28-2003 ME squat
rev hyper 3x10
deadlift against doubled minis- 390x1 (40lb pr) off of jumpstrech board
glut ham- 3x10
squat w/ minis around knees- worked up 10 315x10, this is to help teach me to force my knees out harder, i think it works great, did a single after the last set w/o the bands and my knees were perfect.
pull through- 3x10
standing abs x10
decline abs 4x10
dragging- 2 trips
grip work, 2x10 on 3 different exercises and 1x body weight hold for 40 seconds.
 
4-30-2003 ME bench

camber bar 2 boards- worked up to 275x2 w/3chains a side
camber bar down set(no boards) 135x10 w/ 3chains a side
close grip incline 3x10
straight bar ext to forehead 3x10
v-bar pushdowns 3x25
swiss ball DB dumps 3x10 (good front delt exercise)
hughstons 2x10 each exercise
pulldowns 3x10 supersetted with...
....shoulder press 3x10
shrugs 3x10
hammer curls 3x10
 
i made up the name, it may haver another name but i dont know it

what i did was grab some moderately light dumbbells, get on a swiss ball(or stability ball same thing i think) and with the DBs at arms length bring them down like shirted bench but roll my shoulders up and "dump" the db down as if i would dump the barbell to get it to touch the shirt in a meet. then using mostly delts return to arms length. thisis the first time ive ever done these, my training partner showed them to me. they hit my delts pretty well.
 
5-2-2003 DE squat
rev hyper 3x10
rev hyper(short rom) 2x10
practice sqaut with band around knees 4x10 (mostly to warm up hips)
DE squat with Red bar, 4x2@405, 1x2@455 1x2@495
speed pulls 6x1 @ 335, 4x1 @425 off on 3 inch mat
standing abs 4x10
decline abs 4x10
had to cut short today becuase of class :mad:
 
Swiss ball dumbell dumps

Hey Liftbig,
I am also having a hard time uderstanding this exercise. I didn't uderstand what you meant buy "dump the weight" Do you bring it back towards your head like in a jm, or is it something completely different. Sorry for the confusion.
 
ok ill try again,

1. this is imo a shoulder exercise, so it should hit for front delts the most

2. by dump the weight what i mean is when you have your bench shirt on and you bring the weight down and it locks up and it wont touch, so you can roll your shoulders up (kind like doing a crunch) to get the bar to touch.


so to do the exercise hold dumbells at arms length like the top of a DB press, then bring them down like a DB bench and at the bottom "dump" the weight(kinda do a crunch and let the DBs come forward a bit) then muscle them back up with your delts.

hope that makes things clearer

if not raise your hand and tommy here will come around and hit you on the head with a tackhammer beacuase you are a retard........just joking!!:)
 
Liftbig said:
if not raise your hand and tommy here will come around and hit you on the head with a tackhammer beacuase you are a retard........just joking!!:)
Click to expand...

He's a big dumb animal isn't he folks?!

Nice exercise idea...if there isn't one to work your specific weakness...MAKE ONE UP. Then you get to name it...kinda like discovering a star.
 
5-4-2003 DE bench

catching 9x3@135-185 w/ choked minis, and purple around back
shirt work- worked up to very easy 495x1, i washed my karins shirt to shrink it an wanted to see how much it tightened up.
rolling ext with curl bar, 3x10
incline tate press 3x10
pushdown w/ vbar 3x10
DB rear delt flys w/ press, on swiss ball, 3x10
L flys(rotator cuff, ext rotation) 3x10 each arm
pulldowns 3x10
standing rows to belly 3x10
rope pulls to face on swiss ball, 3x10
camber bar rows on built up flat bench 4x10
hammer curls 3x10
 
5-5-2003 ME squat
chain suspened camber bar gm's(very low) 585x1 (40lb pr)
rev hyper 3x10
knees out w/ minis, box squat worked up to bar x10, 135x10, 225x10, 315x2 w/o band
glute ham 3x10
sled mill 4x 50 steps
pull throughs 3x10
neck work 3x10
standing abs with swiss ball between me and machine 3x25
obligues on glut ham 3x10
grip work 3 x10 on 3 machines
 
Hey Liftbig, I have been wanting to get some big chains to do suspended good mornings at different heights, but the hardware stores around here only carry them up to like 3/8 or so. Do you have any recomendations on where I can get bigger chain?
 
IronLion said:
Hey Liftbig, I have been wanting to get some big chains to do suspended good mornings at different heights, but the hardware stores around here only carry them up to like 3/8 or so. Do you have any recomendations on where I can get bigger chain?
Click to expand...

You don't need the bigger chains for chain suspended goodmornings. The bigger ones are for accomodating resistance on the squat or bench....on speed day. Smaller chains work just find for suspended work.
 
IronLion said:
thanks Hannibal, what do you think: 2 sets of 15' chain? Use a good snap link to adjust the height?
Click to expand...

I'll have to check to see what we have...I know it is not that long. And we just use nuts and bolts to adjust the height...but a snap link would be easier...as long as it's strong enough.
 
15 feet would give you plenty of room to work with, you could prolly even go 12 feet. i think 3/8 is what we use for suspended stuff. to connect them we use a little u shaped thingy(i dont know what its called lol) the a bolt goes through. what ever you use to connect it had better be very strong or you could get hurt if the connecter breaks.
 
5-7-2003 ME bench
rev band floor press 365x3 (band set on pin from my chest height)
incline press 3x15
superset 1
DB rolling ext 3x10
pushdown 3x15
one arm elbows out ext 3x10 each arm(bringing db across chest)

super set 2
shoulder press 3x10
shrug 3x10
CS row 3x10

pulldowns 5x10
rope pulls to face 3x10

very fast paced today, i sweat so much i could ring my shirt out and fill up a dam
 
5-9-2003 DE squat
glut ham 3x10
revhyper 3x10
decline abs 3x10
broomstick squat with minis around knees 3x??
Box Squat 8x2@365 w/ green band
speed pulls 10x1 @225 w/ minis. (i guess they are quaded not doubled)
standing abs 3x10
 
5-11-2003 DE bench
seated DB flys 1x25
Bench- 2 chains per side 9x3@165-175-185
shirt work 515x1 (strong but not easy like it should be, my lockout is not where it was before last meet)
cambered bar 5boards- 135,185,205,225,245,275,315 x5 on all
DB rolling ext 3x10 up to 80's
rope pushdown 3x10
vbar pushdown 3x10
seated military 3x10
seated db fly with press 3x10 supersetted w/
upright row 3x10
seated front plate raise 3x10 supersetted w/
bent over raise 3x10
lat pulldowns 3x10
shrugs 3x10
rev shrugs 3x10
hughstons 2 sets
 
5-12-2003 ME squat (red bar extravaganza)
glutham 3x10
rev hyper 3x10
red bar squat(close, 14"box) 495x1
down sets 3x10
red bar gm 2x10
pullthrough 3x10
grip 3x10 on two gripper machine, and 3 15 second holds with rolling thunder each hand
obliques on glutham 2x10 each side
standing abs 5x10

started with the morning crew today, i love training in the mornings. nothing like getting a pr and still being tied for last lol. :)
 
5-14-2003 ME Bench
cuff complex (internal, external rot variations, 4 total) 3x20
3 bds w/doubled minis- 385x1 (20lb pr)
dumbell press on swiss ball 3x10 100lbs
incline tate press 3x10
pushdwons 3x10
overhead rope pushdowns 3x10
triple set of- shrugs 3x10
shoulder press 3x10
lat pulldown(palms facing each other) 3x10
quad set of front raise 3x10
side raise 3x10
bent over lateral 3x10
rope face pulls 3x10

standing abs 4x10 with green band

done

in the next few weeks i will be adding a few extra workouts a week and lower my volume some on the main workouts so i can work more heavy stuff in. it should look something like this in about 3-4 weeks

mon a.m. ME squat P.M. extra lower (rev hyper, abs, band leg curls etc)

tuesday am lower body sled dragging for no more than 20 min(50-60% of weight used saturday), PM nothing

wed a.m. none p.m. ME bench

thursday a.m. lower body dragging(half as many trips as tues, and some upper body dragging)

Friday a.m. DE squat p.m. extra lower(rev hyper, abs etc)

Saturday a.m. lower body dragging and speed bag for shoulders

Sunday a.m. DE bench p.m. nothing

this amounts to 9 workouts a week. i have already added the extra workout on monday and dragging on saturday, as i adjust to this i will add in the other two days of dragging and the extra on friday while at the same time decreasing the volume in my main workouts some. i feel i need more extra dragging for lowerbody cuase i think this will help my deadlift even more, i only have one extra workout for upper body scheduled, but i will work in some upper body work as part of my warmup on ME and DE squat days.
 
Last edited:
5-16-2003 DE squat
lat pull down 4x10
glutham 3x10
rev hyper 3x10
sled mill 3x50 steps
pin pulls (pin4) up to 605x1(tried for 3 and well)
DE squat with cambered bar 3x2@405, 3x405w/green band (draped around plates not bar) 1x1@405 w/ purple&green around plates.
more rev hypers 3x10
standing abs 5x15
 
5-17-2003 DE bench
seated DB clean 2x15
standing abs 3x20 w/ blue band
1. DE bench w/2 chains 3x3@165, 3x3@175 2x3@185 1x3@195 1x1@225 1x1@275
2. 4 boards- up to 365x5
3. cambered bar pual dicks press 3x10
4. DB shoulder press- 3x10 w/70s(this was so easy, my shoulders felt strong today, for once)
5. hughstons complex 2 x
6. CS row 4x10 supersetted w/
7. shrugs 4x10
8. rope curls 3x10 supersetted w/
9. vbar pushdowns 3x10


had to bench a day early, tommorow i will be at a push/pull meet some of the guys from the gym are doing.
 
5-19-2003 ME squat
warmup
-glute ham raise 3x10
-rev hypers 3x10
-standing abs 3x10
-lat pulldown 4x10
-seated DB cleans 4x10

workout
1. Sumo DL for 3's- 535x3, 585x1(couldnt get all three)
2. Dimel DLs 3x20
3. More rev hypers 3x10
4. landmine abs 3x10
5. Grip work 3x10 on 3 grip machines
 
5-21-2003 ME Bench
warmup
rev hyper 3x10 light
standing abs 3x10
rotator cuff with band 2x15 (3 exercises)
seated DB clean 3x10 with 10lb plates

workout
1. Reverse green band press- 480x1 (5lb PR) 495x miss twice**
---downs sets 3x5 w/ 315
2. dumbell press 3x10 up to 110s
3. rolling ext 3x10
--- supersetted with light tate presses
4. shoulder press 4x10
5. superset of
-lat pull down 3x10
-shrugs 3x10
- rev shrugs 3x10

**got way too fired up for these, didnt stay tight like a should. lesson learned, its ok to get jacked up, but stay under control or you fuck up. i need to fix this.
 
5-23-2003 DE squat
warmup
glute ham 2x10
standing abs 2x20
rev hypers 2x10
seated db clean 2x12
lat pull down 4x10

workout
DE squat 6x2@405 w/ green band
speed pulls on 2 inch mat. 335x5 singles, 425x5 singles
rev hypers 3x10
landmine abs 3x10
neck 3x15
 
5-25-2003 DE bench
no warmup today(helped a freind move 15 tons of dirt yesterday so i decided against it)

workout
1. DE Bench w/ 2 chains, and miniband around wrists, 9x3@ 175, 195, 205, 1x3 @ 225. decided to take a weight today to see how shoulder felt, no chains, little wider than close grip worked up to easy 370, then missed 400, my left arm locked out too soon and i got off balance and my right arm couldnt lock out.
2. JM press w/ camber bar. 4x10
3. incline db press- 3x10
4. pushdowns palms facing each other, 3x10
5. hughstons 2 sets
6. lat pull downs w/ mini band 4x10
7. standing pull to belly 2x10
 
5-26-2003 ME squat
warmup
glute ham 2x10
rev hyper 2x10
standing abs 2x20

workout
standing camber bar GM, up to 455x5, and 500x3
dimel deadlifts 2x20
roller hyper 3x10
stading abs 5x20
no grip work today
 
5-28-2003 ME Bench
warmup
rev hyper 3x10
standing abs 3x20
db cleans 2x10
various rotator cuff work w/ miniband 2x15 each

workout
floor press 385x1 (20lb pr easy)
5 boards up to 455x3 easy
db rolling ext 3x10w/ 60,70,80 1x6 w/ 100
incline DB dumps 3x10
camber bar rows 4x10
lat pull down 2x10
 
5-30-2003 DE squat
warmup
roller hyper 2x10
glute ham 2x10
standing abs 2x20
lat pulldown 4x10

workout
Red Bar 8x2@365
rev hyper 3x10
landmine 3x10
neck 3x10
 
6-1-2003 DE bench
no warmup today

workout
Bench w/ doubled minis 9x3 @ 165, 175, 185
5 boards w/ doubled minis- up to 365 x4
pushdown 4x10
hughstons 2 sets
shoulder raises 4x10
 
6-2-2003 ME squat/dl
warmup
roller hyper 2x10
glute ham 2x10
standing abs 2x25
CS row 4x10

workout
Rack pulls(pin 2) w/ doubled minis 495x1
SSB good morning 4x10 with band through belt
zercher squats on super yolk(thing the strongmen carry?) 5x5
zercher walks w/ super yolk 3 trips backwards and forwards
rev hyper 4x10
standing abs 4x20

first time if ever done zerchers and i really like them.
 
6-4-2003 ME bench
warmup
rev hyper 3x10
pulldown abs 3x10
external rotations 4x10
rear delt flys 2x20

workout
3 boards- 365x1 w/ 3 chains per side
incline DB press 4x10 up to 100 x10 on last set
ext to throat 3x10
Db clean and press 4x10
 
6-6-2003 DE SQ/DL
warmup
roller hyper 2x10
glut ham 2x10
decline abs 2x20
seated db clean 4x10
v-bar pulldown 4x10

workout
DE Squat 6x2@335 w/ blue band 1x2@365 w/ blue 1x2@385 w/blue
speed pulls on 3 inch box. 315x12 singles, last 6 singles w/ mini bands
rev hyper 4x10
neck 4x20
pulldown abs 4x20
 
6-8-2003 DE bench
warmup
rotator work with band 3x15
shoulder raises 3x15

workout
DE bench w/ dbl mini 165x3x3 175x3x3 175x2x3w/ 2 dbl mini(second pair set up from a pin on power rack about 6 inches off ground)
camber bar JM press- up to 345x5
db shoulder press 4x10
pushdowns double d handle 3x10
hughstons 2 sets 20 reps each exercise
low rows 3x10
standing lat pulldown 2x10
face pulls 4x10
 
6-9-2003 ME sq/dl
warmup
roller hyper 2x10
glute ham 2x10
decline abs 2x10
lat pull downs 4x10
band pull aparts 4x10

workout
Buffalo Bar box squat(14'box close stance) 585x1
buffalo bar gms 3x5
reverse hyper 4x10
standing abs 4x10
shrugs 4x10
 
6-11-2003 ME bench
warmup
shoulder stretching with dumbell
shoulder raises
db cleans
face pulls

workout
steep incline- up to 295x3,315x2,335x1
5 boards- up to 475x3
incline tate presses- 6x10
shoulder raise complex 3 trips.
triple set of
front raise 10 reps
lateral raise 10 reps
upright row 10 reps
then do the same thing without weight for each again.
this pumps a hell of alot of blood into the shoulders
Cs row 3x10
standing lat pulls 3x10
 
6-13-2003 DE squat
warmup
glute ham 2x10
roller hyper 2x10
lat pulldown 4x10
band pull apart 4x10

workout
Box squat w/ camber bar 6x2@405 1x2@455 1x2@495
Deadlift off 3 inch mats with minis- 6x1@300
rev hyper 4x10
decline abs 4x10
neck 3x20
 
6-15-2003 DE bench
warmup
internal rot. 3x15
external rot. 3x15

workout
DE bench w/ doubled mini 3x2@165 3x2@175
Shirt work- old shirt worked up to easy 520x1, put on new shirt and did an easy 550x1
rolling ext w/ ez bar- 5x10
pushdowns 3x12
hughstons 2 trips
various shoulder raises 4x10
barbell upright row/ with external rotation 2x10
lat pull downs 3x10
supersetted with standing lat pulls 3x10
 
6-16-2003 ME sq/dl
warmup
gluteham 2x10
roller hyper 2x10
standing abs 2x10
lat pulldown 4x10
band pull apart 4x10

workout
Pin pulls(pin 3) 700x1(55lb PR)
zerchers w/yolk 3x5
rev hyper 4x10
decline abs w/ weight vest 4x10
 
6-18-2003 ME Bench
warmup
rev hyper 3x10
standing abs 3x10
internal rot. 3x15
ext rot. 3x15

workout
floor press- 245x1 with 4 chains per side
5 boards- up to 315x5 with purple band around back
rolling DB ext- up to 100'sx9
pushdowns 3x20(light)
lying internal rotation with barbell 3x20
lat pull with mini band 4x10
standing lat pull-4x10
 
6-20-2003 DE sq/dl
warmup
roller hyper 2x10
glute ham 2x10
decline abs 2x10
lat pulldown 4x10
band pull apart 4x10

workout
Box squat 6x2@365 w/blue band
zerchers w/ yolk 3x5
rev hyper 4x10
standing abs 1x4 minutes
neck 3x20
 
6-22-2003 DE bench
warmup
external rotation 4x15
internal rotation 4x15

workout
DE bench(2 chains per side + doubled mini on pin) 6x3@155-165 then we took some singles(no shirt,no bands, no chains) worked up to 405x1
Jm press 3x10
rope pushdown 3x15
standing lat pulls 4x10
 
6-23-2003 me sq/dl
warmup
glute ham 2x10
roller hyper 2x10
decline abs 2x 10
lat pull down 4x10
seated DB clean 4x10

workout
chain suspended GM(40 inches) 605x1 (20lb pr)
rev hyper 4x10
Dimels with bands(horizontal) 4x10
standing abs 4x10
grip 6x10(2x10 on 3 different exercises)
 
6-25-2003 ME bench
warmup
external rotations 5x15

workout
boards with shirt- worked up to 545x1 off 2 bds, then no boards 570xmiss, 585xmiss, left arm locked out on both, right arm started drifting half way up. close but no cigar:mad: :mad:
dumbell press 3x10
pushdowns 3x25
tbar rows 4x10
face pulls 3x10
stading lat pulls 3x10

*i dont know how i feel about benching with the boards yet. my training partners said my left arm wasnt as tucked as my right arm and thats why my right arm drifted. i think i will be doing a bench meet July 26th(2 weeks before the august meet) for some more practice and to push my bench up some more.
 
Make sure you don't kick all the ass at the August meet otherwise I won't have any to kick. See ya Friday morning.
 
6-27-2003 DE squat
warmup
glute ham 2x10
roller hyper 2x10
decline abs 2x10
pulldowns 4x10
std DB cleans 3x12

workout
Box squat w/red bar 6x2@385
speed pulls 6x1@335 plus minis on 3 inch mat
rev hyper 4x10
standing abs 4x10
neck 3x20
 
6-29-2003 DE bench
warmup
internal rotation 3x10
external rotation 3x10

workout
DE bench with doubled min on pin+2 chains/side-9x3 165-195
chain suspended lockouts- up to 495x4
incline DB press 3x10
pushdowns 3x10
hughstons 2 times
standing lat pulls 4x10
CS row 4x10
 
a series of rotator cuff exercises.
lay stomach first on a flat bench.
1st move is palm down raise out to your side
2nd move is thumbs up raise to front
3rd move is thumbs up raise to side
4th move is palm up raise to rear

do one arm at a time.
 
What organization is the meet you're competing in, Liftbig? I only live maybe 2 hours from Harrisburg. Maybe I'll come watch, or something.
 
Liftbig said:
IPA, its at the raddison in camp hill. Dbcooper, spatts, and myself from the board will be lifting.
Click to expand...

Uh...mind if I compete too? :(

:lmao:
 
6-30-2003
warmup
roller hyper 2x10
glut ham 2x10
standing abs 2x10
pulldowns 4x10
band pull aparts 4x10

workout
red bar squat off hassock(13inches, close stance)495x1 never done it that low before.
red bar gms 2x5
back raises on roman chair(?) 3x10
rev hyper 4x10
decline abs 4x10
 
7-2-2003 Me bench
workout
carpet press 430x1 (5lb pr)
rack lockouts- 315x5 w. purple band around back
quarter dips 3x10 (rarely do these)
lying internal rotation w/ BB 4x15
external rotations 3x15 each arm
 
7-4-2003 DE sq/dl happy 4th of july
warmup
illegal wides(hand out to collar) 1x50
rev grip bench(bottom half) 1x50
internal rotation w/ BB 1x50
roller hyper 2x10
glute ham 2x10
standing abs 2x10
stading lat pulls 4x10
kelso shrugs 3x20

workout
Box squat 6x2@385 w/blue band
speed pulls 10x1@335-405
rev hyper 4x10
standing abs 4x10

it was freaking hot today
 
6-6-2003 DE bench
warmup
internal rotation w/ BB 1x50
illegal wides 1x50
rev grip half press 1x50

workout
bench(2 chains, 1 doubled mini on pin 1) 175-185 9x3
flat bench 225x21 reps(9 rep PR)
DB rolling ext 5x10
DB latereral raises 4x20
 
6-7-2003 ME sq/dl
warmup
roller hyper 2x10
glute ham 2x10
standing abs 2x10
illegal wides 1x50
rev grip half press 1x50
internal rotation w/BB 1x50
standing lat pulls 4x10

workout
Reverse band deadlift w/ blue band- 700x1 (40lb PR)
reverse hyper 4x10
decline abs 4x10
 
6-9-2003 me bench
rev band bench(blue band) 495x1 (arrrgh, my best is much more than this)
pushdowns 3x15
tate press 3x15
CS row 4x10

i think my speed bench weights are too heavy
 
6-11-2003 DE squat day **first day of Circa Max**
warmup
glute ham 2x10
roller hyper 2x10
standing abs 2x10
internal rotation w/ BB 1x50
illegal wides 1x50
rev grip half press 1x50
band pull aparts 4x10

workout
De squat 5x2@365 w/ blue and purple bands
speed pulls 10x1 @ 315,365,405
rev hyper 4x10
decline abs 4x10

*the meets getting close, time to start upping the intensity, today was a good start.
 
6-13-2003 DE bench
warmup
rev hyper 3x10
standing abs w/ blue band 3x10
internal rotation w/ BB 1x50
illegal wides 1x50
rev grip half press 1x50
DB tate press&rolling ext combo 2x20 (15lbs)
standing lat pulls with blue band 2x15
external rotation 2x15 each arm

workout
De bench(straight weight) 9x3@185,205,225
5 boards- up to 455x4
db shoulder press 3x15
pushdowns 3x20
CS row 4x12

everything felt great today!
 
6-14-2003 ME sq/dl
warmup
glute ham 2x10
roller hyper 2x10
landmine 2x10
standing lat pulls 4x10
pulls to face 4x10
internal rotation 1x50
rev grip half press 1x50
illegal wides 1x50

workout
Camber bar GM(free standing) 590x1(5lb pr) then 605x1(20 lb pr)
rev hyper 4x10
decline abs w/ weight vest 4x10
 
LIftbig, 2 questions.

1. Is there any advantage to doing accessories before the main lifts. I've been contemplating doing it, even though I don't train westside.

2. Are the poundages on accessories heavy, or warm-up kind of material. Do you increase them over the course of your trainiing to improve conditioning towards the meet?

Thanks
 
the assecories in my warmup up are to bring up various weaknesses, and to bring up my level of gpp. so far its working great.

as far as weight goes, for anything in the warmup its relatively easy-moderate weight. never hard. and in my workout do my assecories heavy
 
6-16-2003 ME bench
warmup
rev hyper 3x10
standing abs w/ blue band 3x10
internal rotation w/ bb 1x50
rev grip half press 1x50
illegal wides 1x50
standing lat pulls w/ blue band 3x15
external rotation w/ mini- 4x15 each arm

workout
Floor press 390x1 (5lb PR)
JM press on floor - up to 315x3
incline tate press 3x10
CS row 4x12
pulls to face 3x20
 
Bro, why did you only go for 5 lbs PR? I am sure you had more in you? Or you add 5 lbs everytime FloorPress comes into your rotation?
 
well i took 405 after that, but ran out of gas. usually i will always take a small PR like say 5-10 lbs, and then take another weight after that. sooner or later nickles and dimes add up to a dollar. so as long as i PR wheter its 5 lbs or 50 lbs my bench in going up.
 
That's true bro. 5 lbs here, 5 lbs there and it will compound. I keep forgetting the numbers you are lifting. It is not uncommon for people to get 10 - 20 lb PR's when they bench less than 300, but at your level every bit counts.
 
7-18-2003 (i just realized i f'ed up the last few dates, instead of 6-_-_ they should be 7-_-_)

DE SQ/DL **2nd week of Circa Max**
warmup
glute ham 2x10
roller hyper 2x10
decline abs 2x10
standing lat pulls 3x10
internal rotation w/ barbell 1x50
illegal wides 1x50
rev grip half press 1x50
external rotation w/ mini 2x15 each arm

workout
DE squat 5x2@385 w/ blue and purple bands
DE pulls 10x1@ 335,385,415
rev hyper 4x10
standing abs 4x10
 
7-20-2003 DE bench
warmup
internal & external rotation combo w/BB 1x50
illegal wides 1x50
rev grip half press 1x50
standing lat pulls 2x15
external rotation with mini 2x15
trap bar shoulder press 1x15

workout
6x3@165,175,185 and 2 chains per side
shirt work- 500x1 in loose shirt
light pushdowns 3x10
light cs rows 3x10

i was dissapointed with my shirt work today. my weight is down, and im not holding water like i was. last monday i weighed 436, and friday i weighed 428.
 
6-21-2003 ME sq/dl
warmup
roller hyper 2x10
glute ham 2x10
standing abs 2x10
internal & external rotation w/ bb 1x50
illegal wides 1x50
rev grip half press 1x50
standing lat pulls 3x10

workout
light good mornings w/ camber bar- up to 365x3 and 405x1
rev hyper 4x10
landmine 4x10

took it pretty easy today. i did this becuase i will be woking up on friday for my last day of circa max.
 
Landmine.jpg
its a special device you put a bar in, like a t-bar device, excpet it can move in all directions becuase of its double hinge. it is great for training the obliques and abs. basically you hold the barbell over head and bring it down to either side and come back up.
 
Yeah but I'm sneaking up on him. I'm like 370 now lol. You hear that Liftbig? Footsteps.... ;)
 
Liftbig said:
6-21-2003 ME sq/dl
warmup
roller hyper 2x10
glute ham 2x10
standing abs 2x10
internal & external rotation w/ bb 1x50
illegal wides 1x50
rev grip half press 1x50
standing lat pulls 3x10

workout
light good mornings w/ camber bar- up to 365x3 and 405x1
rev hyper 4x10
landmine 4x10

took it pretty easy today. i did this becuase i will be woking up on friday for my last day of circa max.
Click to expand...


Oh yeah bro you're starting to write 6 again for the month instead of 7. Breathe, Liftbig. Breathe. :p
 
7-23-2003 ME bench
warmup
internal&external rotation w/ bb 1x50
external rotation w/ mini band 2x15
high pulls to face 2x25
light tricep ext 2x15

workout
2 boards 460x1(5lb PR)
4 boards worked up to 405x3
rope pushdowns 4x12
BB rows 4x10
pulls to face 3x15
 
7-25-2003 DE SQ/DL **last Circa Max workout**
warmup
roller hyper 2x10
gluteham 2x10
standing abs 2x10
standing rope lat pulls 3x10
external rotations 3x15

workout
DE squat- today i worked up to 545x1 w/ blue and purple bands, a 30 lb PR
rev hyper 3x10
decline abs 3x10
 
PRs my freind, hopefully big ones. id like to squat over 800, bench a PR, pull a PR, and total elite(2035 for shw)
 
7-27-2003 de bench
warmup
internal and external rotation w/ DB 1x50
shoulder raises 3x10
external rotation w/ mini-3x15
standing lat pulls 2x20

workout
DE bench- 9x3@ 195-205-225
paul dicks press 3x10
DB rows 3x10
 
7-28-2003 ME sq/dl
warmup
roller hyper 2x10
gluteham 2x10
standing abs 2x10

workout
deadlift- worked up to 585 for a triple. my form was way off today, i made this way harder than it should be.
decline abs 3x10
 
7-30-2003 ME bench
warmup
internal rotation with mini 3x15
external rotation with mini 3x15
band lat pulls 3x15

workout
3 boards- 500x1(5lb PR)
DB press 3x10
T-bar rows 3x10
 
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