Now that my injuries are healed up...

[Illuminati]

DE Bench

straight weight warm ups
135, 185, 225, 275 x 3

Added Mini's
225x3x9

Took off Mini's
275, 315, 335 x 3

DB Ext
60x10
65x8x3

DB Rows (was trying to go Matt K style, but 33 just seemed like way too many reps!)
105 x 20
115 x 15,15

Up Right Rows
135x8x3

 

[Illuminati]

DE Squat w/Average Bands
225x3x9

No bands
315,365x1

Deadlift w/110lbs Chain
315x1x8

Reverse Hypers
90,140,180x10

Banded Ham Curls w/Average Band
3 sets of 10

Bicep Curl Work

 

[petpre61]

what are mini's?

 

[silver_shadow]

so where do you stand now in relation to your 2001 total - does the schedule change with the injuries?

 

[Chambewy20]

Glad to see your back and healthy dude!!!!!

 

[SgtSlaughter]

great stuff bor... welcome back to hittin' it hard.

what are mini's?

I think he means mini-bands. (giant rubber bands for added resistance)

 

[ErikZ]

Glad to see you healed up

 

[Illuminati]

Floor Presses
135,185,225 x3

+70lbs of chain
225x3

+110lbs of chain
225, 275 x 3
295, 315x1

Skull Crushers
95,115,135 x10
165x5

Sarj Presses (i'll explain this later)
50x20
70,90 x10
105x6

DB Rows
105x20x2
120x15
130x12

Little short on time. I'll come back later and answer questions, and explain the Sarj press...

 

[Illuminati]

what are mini's?

http://www.flexcart.com/members/elitefts/default.asp?m=PD&cid=138&pid=246


mini's are a form of accomodating resistance. the mini's are generally used for bench press speed work.

 

[Illuminati]

so where do you stand now in relation to your 2001 total - does the schedule change with the injuries?

well, not sure where all my numbers are at right now. haven't really had a chance yet to test out the waters in the form of a max lift. i no longer work out at the gym in the seattle area, and haven't found some training partners down there where I am now. there are some people at the gym that would help me with my gear, but it will be tough. so, i'm not sure. but any time you have some injuries that take you out of the gym for a while, it will effect your strength. the key is to minimize that loss, and try to bounce back quickly.

also, they just upped the minimum for the 220class. the new total would have to be 2051! it went up 50lbs. i'm training for a big meet that is in the spring time. this should give me enough time to build up my strength, and put me in a very good position.

 

[Illuminati]

Sarj Press:

not really sure what the hell to call this one. its sort of a cross between a DB extension and a DB press. I start with the DB, palms facing each other, and lower them in a half ext half pressing movement, keeping my elbows as tight to my body as possible. same with when I am pressing them back up. i know this description really sucks ass, maybe i'll take a video sometime, and it will help to give a better picture of it.

 

[Illuminati]

Seated GM's
135,185,225,275 x3
315,365,405x1

Reverse Hypers
90,140,180,225 x 10

Banded Back Ext
light band 3x10

Banded Leg Curls
light bands 3x15

Seated DB Curls
60x10x3

Hammer Curls
60,70,80 x10

I stopped myself at 405 on the seated GM's. it was fairly easy, but i want to see how my back will react (how i will feel tomorrow) before really pushing myself. i'm coming off my back flaring up, and the last thing that i want to do right now it screw it up again.

should be getting my new Metal Pro Deadlifter in next week. got one in the other week, and it was too small! this one should fit right, and i plan to test it out on friday.

 

[Illuminati]

DE Bench w/mini's
205x3x8

Bench (no bands)
275,295,335 x 3

Inc. Tate Presses
55,60,65 x 10

DB Rows
130x15x2



The heater at the gym was broke, and it was about 55 degrees inside the gym. Made it kind of hard to work out. Plus, I wasn't feeling good from lack of sleep and lack of eating. so i cut things short.

Really starting to feel the high reps on the DB rows. I would up the weight, but 130 is the biggest DB that we have. So I guess I'll just continue to work with them, and just try to do more reps each week, until I get tired of the exercise

Got my Metal Pro Deadlifter in today. It was too small. Got to send it back, and get a size 52. Which sucks, cause I was looking forward to trying it out this week. Oh well....

 

[Illuminati]

DE Box Squat

225 +110lbs of chain
9x3

Box Squats no chain
275,315,365 x 3

SDLD
225,275,315,315 x 10

Bicep work

Short day. the workout from friday last week fried my lower back, and it was still a little sore today, so I didn't push it much. plus, i haven't been gettting much sleep or eating right lately, so i'm a little fucked up energy wise right now.

current weight 215

 

[mm107]

well, not sure where all my numbers are at right now. haven't really had a chance yet to test out the waters in the form of a max lift. i no longer work out at the gym in the seattle area, and haven't found some training partners down there where I am now. there are some people at the gym that would help me with my gear, but it will be tough. so, i'm not sure. but any time you have some injuries that take you out of the gym for a while, it will effect your strength. the key is to minimize that loss, and try to bounce back quickly.

also, they just upped the minimum for the 220class. the new total would have to be 2051! it went up 50lbs. i'm training for a big meet that is in the spring time. this should give me enough time to build up my strength, and put me in a very good position.

Hey illuminati, what is the minimum for the 181-198 classes? or where can i read for them?

Im also looking for New York's Powerliftng state records, but cant seem to find any....even on powerliftingwatch.com....

Bro i KNOW u will bounce back ASAP from the injuries and im glad as hell your back too...now i can check on ya log for new ideas once ina while.

 

[Illuminati]

Hey illuminati, what is the minimum for the 181-198 classes? or where can i read for them?

Im also looking for New York's Powerliftng state records, but cant seem to find any....even on powerliftingwatch.com....

Bro i KNOW u will bounce back ASAP from the injuries and im glad as hell your back too...now i can check on ya log for new ideas once ina while.

thanks for stopping by bro. the WPO is the creme of the crop. unfortunately, they dont do their weight classes the same at most feds. they go lightweight, middle weight, heavyweight and superheavy. 181-198 is the middleweight class, same as 220, so the total you would need to qualify for WPO is 2051. here is a link:

http://www.worldpowerlifting.org/index.cfm?page=thebasics.cfm

let me look around tomorrow when i get some more time, and see if i can find you some records for New York. i just woke up in the middle of the night, and was starving. so i'm making something to eat, and then going back to bed....

 

[mm107]

thanks for stopping by bro. the WPO is the creme of the crop. unfortunately, they dont do their weight classes the same at most feds. they go lightweight, middle weight, heavyweight and superheavy. 181-198 is the middleweight class, same as 220, so the total you would need to qualify for WPO is 2051. here is a link:

http://www.worldpowerlifting.org/index.cfm?page=thebasics.cfm

let me look around tomorrow when i get some more time, and see if i can find you some records for New York. i just woke up in the middle of the night, and was starving. so i'm making something to eat, and then going back to bed....

Shit, so to lift in the "best of the best", it wouldnt matter if i was 181 or 220 huh. And 220 sounds more like an impressive size lol

2051 jesus. But Illuminati, Thank you for setting my long term goal. =] 1500 is my first victim lol

 

[Illuminati]

Shit, so to lift in the "best of the best", it wouldnt matter if i was 181 or 220 huh. And 220 sounds more like an impressive size lol

2051 jesus. But Illuminati, Thank you for setting my long term goal. =] 1500 is my first victim lol

actually, it wouldn't matter if you were anywhere from 165-220, the total is 2051 (that is the middle weight class). so I guess, maybe, put on more weight!!!! a lot of these guys do the same thing wrestlers do. get themself completely dry for weigh in, then the rest of the day, fully hydrate themself. I know Matt Kroczaleski dropped almost 20lbs before weigh in at WPO last year, and put it all back on over night.

that's what its all about. knowing what your ultimate goal is, and chipping away at it. that is actually something that I remind myself about everyday when I go to the gym. one day i went by this military supply shop, and they made dog tags there. so I had them make one up for me with my goals. there is a line for each lift, and one for a total. I keep in attached to my shoes, its threaded through my laces.

here's a link to the NY APF. (I belief that is the fed you are lifting in, right?)

http://www.apfnys.com/

**actually looks like the site hasn't been updated! let me see if I can find something else

 

[Illuminati]

Bench
135,225,225,275,315x3
335,365,385x1 <--Raw PR

Reverse Band Press
315,365,405 x3
455x1
495xF

EZ Bar Ext
115,145x10
165x8

DB Rows
130x20x2

 

[mm107]

actually, it wouldn't matter if you were anywhere from 165-220, the total is 2051 (that is the middle weight class). so I guess, maybe, put on more weight!!!! a lot of these guys do the same thing wrestlers do. get themself completely dry for weigh in, then the rest of the day, fully hydrate themself. I know Matt Kroczaleski dropped almost 20lbs before weigh in at WPO last year, and put it all back on over night.

that's what its all about. knowing what your ultimate goal is, and chipping away at it. that is actually something that I remind myself about everyday when I go to the gym. one day i went by this military supply shop, and they made dog tags there. so I had them make one up for me with my goals. there is a line for each lift, and one for a total. I keep in attached to my shoes, its threaded through my laces.

here's a link to the NY APF. (I belief that is the fed you are lifting in, right?)

http://www.apfnys.com/

**actually looks like the site hasn't been updated! let me see if I can find something else

yea theres no records on that site lol

the dog tag idea is genuis, seriously is genuis!

 

[Illuminati]

Seated GM's
135,185,225,275,315 x 3
365,405,455 x 1
***455 <-- New PR

SLDL
275,315 x 8
365x5
405x1 (back wasn't feeling so hot after the GM's and the other SLDL. Otherwise I would have gone for more)

Banded Leg Curls
Light Band 4 sets of 15

Bicep Work


Ment to take some training videos on my last bench day, but forgot my camera. Took it with me on this workout. Here is a video of the 455 Seated GM. takes me a while to get set up, skip about half way through if you dont want to mess with all the BS

http://s58.photobucket.com/albums/g271/sarjeant/?action=view&current=100_1426.flv

 

[Illuminati]

DE Bench (no bands or chain)
275x3x9

Snatch Grip Upright Rows
135,165,185,185x8

DB Rows
130x20



**kept it very light. planning on putting my shirt on thursday, and maxing out. want to stay as fresh as possible. probably should have skipped today all together..

 

[thesuaveone]

Those heavy good mornings made my lower back cry.

 

[Tweakle]

lotta weight for GMs especially seated, nice work. I never got into that lift

hows the injuries holding up with the heavier training (any cold weather where you are?)

 

[Illuminati]

lotta weight for GMs especially seated, nice work. I never got into that lift

hows the injuries holding up with the heavier training (any cold weather where you are?)

not bad as of right now. its really not too cold down here. i dont think that it has gotten below 40 (I'm originally from Maine. the temp this time of year there is in the teen's, and with wind chill below zero).

i think that I could have pushed the Seated GM a little bit more. if i had a couple spotters (one for each side) I would have gone for 495. but then again, I'm hoping that my DL suit will come in before I go on vacation next week, and I'll be able to try it out before I leave.

thanks for stopping by bro. how's your training going?

 

[Illuminati]

GYM CONVERSATION OF THE YEAR:

Guy #1: Bro. The only cardio that I get is when I chase the chicken around the yard that I'm going to eat for dinner.

Guy #2: how do you kill it?

Guy #1: Well, once I catch it, I grab it by the neck, and choke it to death.

Guy #2: so you chase your chicken around the yard, catch it, and then choke it to death?

Guy #1: yup....

Me: (butting in) you mean to tell me that you choke your chicken to death, so that you can stuff it down your throat?

 

[Illuminati]

Skipped out on my DE Squat workout on Tuesday. Working nights is really killing me. Been having trouble sleeping during the day lately when I get out of work, and not eating right (or should I say enough). Completely worn out and felt that if I went to the gym, even though it was supposed to be a Speed Day, that the risk of injury would outweigh the the work out. So I tried to go back to bed.
Looking to be well rested for Thursday's shirted bench day. training has been going great. felt very strong in the last few ME bench days. Hit a Raw PR of 385, a PR on Floor Presses (315+ 110lbs of chain), and have been hitting some very heavy tri work. feeling stronger than when I gave 495 a whirl over the summer. hopefully things will go right.
now I just need to bring my squat back to where it was. dealing with the back flaring up, and not being able to put any weight on my back for about 1.5 months, really has caused my squat/deadlift to suffer. just need to start pushing it a little harder, and increasing my work capacity.


-Ill

 

[Illuminati]

Bench
135,185,225,275,315,345x3

Added Shirt
405,455,475 x 1
*Previous PR from the summer

Took shirt off
315x5x5

DB Rows
130x23x2

Tri Ext
135x10x2
165x5


I need to find training partners! Had some troubles with the shirt. Its hard to teach someone on the fly to put a bench shirt on. We didn't get it pulled all the way up my shoulders. I had the owner of the gym helping me, and he's having troubles w/his joints lately. Even though i would have liked to go for 495, I am very happy with today. I met my PR from over the summer.

I would have taken some video of my bench, but I completely forgot that I had my camera until I went to get my straps so that I could do some DB rows. Well, at least I got a video of that. 130x23. I only show me doing one side, cause I had to take a breather, as I was gassed after 23 reps. you probably hear me talking to Maddy (she's 4). that's the gym owners daughter. She kept running off with my camera after I set it up to video my DB Rows. So I had to bargain with her and let her take off with my camera after I got done.

Anyway....have a look...
http://s58.photobucket.com/albums/g271/sarjeant/?action=view&current=DBRows.flv

there is a difference between thinking you are strong, and actually being strong. Today I wasn't!

-Ill

 

[Tweakle]

You look funny!

cute, but not in the middle of a set. But even witht hat distraction thats a lot of reps with a 130..

Get a vid of the next bench session, 495 would be cool to see.. im vicariously powerlifting through you guys while I play on my machines

 

[Illuminati]

cute, but not in the middle of a set. But even witht hat distraction thats a lot of reps with a 130..

Get a vid of the next bench session, 495 would be cool to see.. im vicariously powerlifting through you guys while I play on my machines

you and me both would think it would be cool to see (me doing 495 that is!) i'm doing some traveling back home for the holidays, i got some friends there. maybe they are still around and training, and can help me with my shirt. if not, probably won't be able to put in on for another 3-4 weeks.

 

[Illuminati]

Off Day. Didn't want to max out on squat/deadlift, b/c my new metal suit (hopefully it will be the right size this time) is going to be here tuesday. and that is my last day to train before vacation..


shrugs
315,405,495,495 x 10

snatch grip upright rows
135,165,185,225 x3

straigh bar curls
135x10x4

DB Hammer curls
50,60,65,65 x8

 

[Illuminati]

another crap workout. it was freezing in the gym. I could litereally see my own breath. and my elbows hurt from benching shirted last week


Bench
135,225,225,275 x3
315x3x3
295x3x8

started to do some tri work, but too much pain in my elbow. so i called it quits.

 

[Illuminati]

Deads
315,365,405,455,495 x 1
Put on suit
545,585 x1

bicep work

got my new metal pro deadlifter today. suit has a lot of pop off the floor. cant wait till i can regain all of my strength from when my back flared up. I stopped at 585 because I could feel my disk pushing on my nerve at lockout. wasn't the greatest feeling in the world, so i thought that it would be better to call it a day.


-Ill

 

[Illuminati]

Haven't been keeping up on this. Took a little time off during christmas, and only lifted light, as I was on vacation. I have decided to get away from my traditional WSB training, and branch out a little bit. I'm going to do something like this:

Tuesday
cleans
upright rows
Power rows

Wednesday
Back (lats) and Bi's

Thursday
Max Effort Bench work
Tri's

Friday
Squats or Deadlifts
Reverse hypers
Hamstrings

I've also started training MMA. Well, submission wrestling and Kickboxing. I plan to go and do that on Weds, Thurs, Fri, and Sundays.

Had my first submission wrestling class Thursday. Man, what a cardio workout! Never realized what it took to do that. It was a lot of fun though. Worked arm bars, bull dog choke, rear naked chokes, and how to put a triangle from guard. then we wrestled to submission. It was a lot of fun. Can"t wait to go back next week.

 

[Illuminati]

Yesterday's squat workout

Squats
135,225, 275,315,365 x 5

SLDL
225,275,315 x8
365x5

Reverse Hypers
90,135,180,230 x 10

Back was sore from wrestling the day before, so I kept things kind of light.

 

[anotherbutters]

You have a 'back day' after all the back work on Tuesday and you're only benching once a week. What's the thinking behind that?

 

[Illuminati]

You have a 'back day' after all the back work on Tuesday and you're only benching once a week. What's the thinking behind that?

tuesday is more of trap work. and then wednesday is lat work. only benching once a week now, which will be a max effort day. I dont feel as though I need to do speed work any more. i dont think i put it in here, but I did a relatively easy triple with 365 on flat bench the other day. i just need to work on strength.

 

[Illuminati]

Cleans
135,165,185 x3
205,225,245,255 x1

Upright Rows
135,165x8
185x5

hang pulls
185,225,255, x8
275,295 x5

that was it. short and sweet. just the way that i like it

 

[Illuminati]

yesterday's workout...

bent over rows
225,275,316 x 10
365 x5

DB Rows
135 x20 x2

Curls (dont remember how many sets or reps, or weight)


*late workout. called ahead of time, and got them to keep the gym open an extra hour for me so that I could make it in to work out. guess that's the great thing about about going to a locally owned gym.

 

[Illuminati]

Today's work out (current weight 221)

bench
135, 225, 275 x3
315,365,385 x1
405 x Failed by 1/2 ounce! <--that bastard is gonna go down ( or should I say up) next time

CG Incline
255x8x4

DB Ext
50,55,60,65 x 8

Sarj Presses
65,75,85 x 8

Flat Flyes
55x8x3


had the gym owner spotting me on bench. he said that he gave me "a half ounce spot" on the 405. its just a mental road block that I need to get over. but it happens all the time. anytime that you go to put another plate on (for any lift) its a big milestone, and I ultimately get this roadblock in my head. i'm gonna own that son-of-a-bitch next time.

 

[Kabeetz]

had the gym owner spotting me on bench. he said that he gave me "a half ounce spot" on the 405.

It's all you! It's all you! haha, keep it up bro. Don't let that mental shit f with your lifts.

 

[Illuminati]

It's all you! It's all you! haha, keep it up bro. Don't let that mental shit f with your lifts.

yeah. you're right. he more or less deadlifted it off my chest, i'm just trying to make everyone think i can do it!
seriously though, the weight came off my chest pretty quick, started to slow a bit, he put some light pressure under the bar, and then i blasted it. then he showed me how much pressure he put on it.
I'll go for it again next week, and get some video.

 

[Kabeetz]

yeah. you're right. he more or less deadlifted it off my chest, i'm just trying to make everyone think i can do it!
seriously though, the weight came off my chest pretty quick, started to slow a bit, he put some light pressure under the bar, and then i blasted it. then he showed me how much pressure he put on it.
I'll go for it again next week, and get some video.

Don't go for it, just do it! Can't wait to see the video. I'd tape video of when I lift 405 but I'm pretty sure it will be an outdated technology by that point in time. haha

 

[Illuminati]

Don't go for it, just do it! Can't wait to see the video. I'd tape video of when I lift 405 but I'm pretty sure it will be an outdated technology by that point in time. haha

will do my friend. get it or not, I'll post up a video....

 

[Illuminati]

Today's workout was an embarrassment. couldn't hold onto the bar. couldn't really make a fist with my left hand and hold anything with it. so my deadlifting was fucked up. not going to even put anything in here. just assume that I tried to deadlift, and I'm embarassed on how things went.


on a side note. here is a training tip of the week. don't kick a bar that is loaded with 500+ lbs. most likely, the bar isn't going to move, and you might come close to breaking your toe

 

[Guinness5.0]

on a side note. here is a training tip of the week. don't kick a bar that is loaded with 500+ lbs. most likely, the bar isn't going to move, and you might come close to breaking your toe

Hmmm...I'll have to trust you on that one.

Cheap 'subscribed' post. GL buddy.

 

[Chambewy20]

Today's workout was an embarrassment. couldn't hold onto the bar. couldn't really make a fist with my left hand and hold anything with it. so my deadlifting was fucked up. not going to even put anything in here. just assume that I tried to deadlift, and I'm embarassed on how things went.


on a side note. here is a training tip of the week. don't kick a bar that is loaded with 500+ lbs. most likely, the bar isn't going to move, and you might come close to breaking your toe

Umm I thought the trick was your supposed to kick the bar with the leg you scrape the most.... you must have missed that tidbit of info... another rule of thumb is only do that shit when you can out dead everyone that looks like they weigh as much as you.... or more than you by 20 lbs with a decent bloat... just sayin...

Chewy

 

[Illuminati]

haven't been able to update this thing as my computer crashed when i was installing a new program.

anyways. highlights from this week. i set to PR's. both were RAW work. Thursday I hit a 405 bench (then failed miserable at 425) and Friday I hit a 475 squat, with just my belt. Would have gone up more on the squat, but my back was screaming at me, so I had to stop. That is about it.