Virtualmeet.net

A little info about myself. I have been Powerlifting since February of 09' and I only compete in RAW Divisions.  I have competed in 2 meets so far. I have          4-State Records in the Raw 165 lbs class. I have competed in NASA - PowerSports and SLP. 

Meet Results:
   
February 09': Body Weight 158.6            May 09':
 - Curl - 132.28                                        Unequipped Bench - 315
 - Bench - 293.7
 - Deadlift - 457.45
   TOTAL - 883.43 Power Sports

Thanksgiving 09' Week: at gym: Body Weight 161.6
 - Curl - 165                                             Squat - 385
 - Bench - 315                                          Bench - 315
 - Deadlift - 470                                        Deadlift - 470
    TOTAL - 950 Power Sports                   TOTAL - 1170 Powerlifting

GOALS FOR POWER SPORTS MEET 2/13:                        GOALS - July Nationals:
 - Curl - 170                                                                         Squat - 425
 - Bench - 320                                                                      Bench - 340
 - Deadlift - 501                                                                    Deadlift - 530
     TOTAL - 991  *New American Power Sports Record*          TOTAL - 1295
-------------------------------------------------------------------------------------------------------
Journal Starting New Cycle for February 2010:

11/30 - 163.8 Week 1:
Bench: 185x10                Curl: 90x6                           Incline: 155x8
225x6                                      115x9,8,7,6                            175x6
255x2                                                                                     205x4
275x3
275x3                            Pec Dec: 120x8x8x8
275x3                               + 10" squeeze x 15 + 10 dips
         WORKED IN BICEPS, TRICEPS AND MORE CHEST EXERCISES

Impressive totals.  I'm looking forward to reading your log :)

I have never attempted any of the Olympic Weightlifting Exercises (snatch, clean & jerk). I will try and max out on them this evening and begin a training for them.  :)

Don't have the proper weights for snatch and clean & jerk right now. Im working on purchasing some. I just finished up my first meet for virtualmeet.net. I weighed 162.2 and my attempts on bench were: 285, 300, 310. I believe that I got all white lights, but we will see what the judges say. :) Will be starting a new curl, bench, deadlift and squat routine that I will be putting 2gether tonite and tomorrow. My goals for my next live meet is listed in previous posts for February.. Have a good one.

12/7 - 163.2

Bench - 185x10, 225x6, 280x3,3,3

Incline - 155x6, 185x4, 3, 3

Standing Curl - 110x4, 125x6,5,4,3

DB Bench - 90x6, 100x6,5

Preacher Curls - 90x8,7,6

Pec-Dec: 100x8, 120x7, 130x6
   + Dips: 10, 10, 10
   + 10" squeeze, 100, 120, 120 x 20

Incline DB Press: 70x7, 80x6, 80x5

High Pulley Curls: 65x10, 70x8, 75x8

Chest Press: 150x8, 200x7, 212.5x7

21's on Curl Machine: 87.5x7's, 75x7's, 75x6's

12/9 - 163.0

Deadlift:
225x6
315x2
405x2
455x1
475x1 (lower back is now sore)

Had to end workout, had a situation here at YMCA I had to deal with (since I'm the Branch Director)

12/12 - 163.8
 - Starting a new squat 8-week cycle. Starting off light.
Squat - 185x10, 225x12, 225x6 (easy)

Leg Press - 540x5,5,5

Lat Pulldown - 100x25, 150x8, 160x6 170x4

Upright Rows - 45x15,15

Behind Shrugs (elbow up & out) - 135x25, 20, 15

Front Shrugs - 135x25, 20, 15

Behind Shrugs - 135x25, 20, 15

Low Row - 160x8, 170x7, 170x6

Lateral Raises & Front Raises - 15x15, 12, 10

12/15 - 164.6 (trying to put on around 10 lbs b4 next meet)

Bench: 185x10, 225x8, 7, 6, 5; 285x3

Incline Bench: 155x6, 185x6, 205x3, 2

Standing Curl: 110x4, 135x5, 4, 4, 3, 3, 2, 2

Incline Flyes: 50x8, 7, 6

Preacher Curls: 90x7, 95x6, 95x 5

Pec-Dec: 110x10, 10, 10
  +
Dips: 15, 15, 15
  +
Push-Ups: 15, 15, 15

Rope: 50x10, 9, 8

Concentration Curls: 30x8, 35x7, 40x6

Cable Flyes: 90x8, 7, 6
  +
10" Pec-Dec Squeeze: 110x20, 20, 20

Incline Curls: 30x8, 35x7, 40x6
  +
Pulley Kickbacks: 35x8, 40x7, 45x6

Very strong bench Ben.

How do you manage the volume?

Wasn't too bad at all. I figured I'd be sore today in the chest, but I'm not at all. The last set on Bench doing 285x3 was a lil shaky, but I managed it without any help. Thanks for post

Congrats on winning the BP meet, Ben!

At your BW and strength you're going to be a tough competitor to best in any upcoming meets.

Thanks Wade, meet ended up going well. Now, I have goals set for live meet in February. I enjoy checking your log. Keep up the hard work!

12/19 - 164.8

Squat - 135x6, 225x2, 250x5, 250x5, 250x5, 250x5, 250x5

Deadlift - 225x4, 315x5, 315x5, 315x5, 315x5, 315x5

Lat Pulldown - 110x25, 160x6, 160x6, 160x6

Behind Shrugs (elbows up & out) - 135x25, 135x25, 135x20

Leg Press - 450x6, 500x5, 550x4

High Pulley 1-arm Pulley - 150x8, 150x7, 150x6

Leg Ext - 100x8, 100x7, 100x6

Front Shrugs & Behind - 135x25, 135x20, 135x20

Calf Raises - 180x15, 180x15, 180x15

12/21 - 165.0

Bench - 185x10, 225x6, 225x6, 225x6, 225x6, 225x6, 225x6

Standing Curl - 110x5, 110x5, 110x5, 110x5 110x5, 110x5

Incline Bench - 155x8, 185x6, 205x2, 205x2

Curl Machine - 100x8, 105x7, 100x6, 100x5

DB Bench - 90x6, 100x6, 100x6, 100x6

Standing Alt. Curls - 30x8, 35x7, 40x6, 35x6, 30x7
   +
Rope Ext - 50x10, 60x8, 70x6, 60x8, 50x10

Pec-Dec - 110x10, 120x8, 130x7, 140x6
   +
Dips - 15, 15, 15, 15

Barbell Burnout - 45x30, 45x25, 45x20
   +
Low-Pulley Kickbacks - 35x10, 40x9, 45x8
   +
Push-Ups - 15, 15, 15

Overall, great workout. Pretty tired afterwards. I was gunna try heavy Incline DB Press but my chest was pretty tired.

Took a week off because of the Holidays.

12/29 - 165.0

Bench - 225x8, 275x3, 285x1, 295x1, 305x1

Pec-Dec - 130x8, 130x8

High-Pulley Curls - 65x10, 65x10

Machine Curls - 87.5x10, 87.5x10

Rope Ext - 50x10, 50x10
   +
Push-Ups (close) - 10, 10

Got a really bad headache so I left before finishing entire workout

------------------------------------------------------------------------------------------------
12/30 - 165.2

Standing Curl - 110x6, 120x5, 130x4, 140x3, 150x1

Rope Ext - 50x10, 60x8, 70x6, 60x8, 50x10

Barbell Curls - 115x4, 135x2, 135x2

Preacher Curls - 70x8, 70x8, 70x8

DB Kickbacks - 20x8, 20x8

Incline Curls (singles) - 25x8, 30x7, 35x6, 40x5
    +
Incline Diamond Push-Ups - 10, 10, 10, 10
    +
Pulley Kickbacks - 35x8, 35x8, 35x8

High Pulley Curls - 65x10, 70x10, 80x10, 90x8
    +
Skull Crushers - 70x10, 70x10, 70x10

Concentration Curls - 35x10, 35x10, 35x10, 35x10
    +
Reverse Pulley Tricep Ext - 60x10, 60x10, 60x10, 60x10

Leg and Back Day :( Hate LEGS!!! 

1/2/10 - 165.2

Squat - 135x6, 225x4, 260x5, 260x5, 260x6, 260x5, 260x5

Deadlift - 225x4, 325x5, 325x5, 325x5, 325x5, 325x5

Lat Pulldown - 100x25, 160x6, 170x5, 180x5
   +
Leg Press - 360x8, 360x7, 360x6

Calf Raises - 145x20, 145x20, 145x20, 145x20
   +
Leg Ext - 100x8, 112.5x7, 112.5x6
   +
Low Row - 150x8, 170x7, 180x6

Overall  a decent workout, back was a lil sore afterwards. Last week of around 5 reps for Squat and Deadlift.

1/3/10 - 165.0

Bench - 225x10, 225x8 (with chains - 6.4 lbs each), 275x4 (with chains), 225x12

Standing Curl - 110x4, 115x5, 115x5, 115x5, 115x4 (with chains),             115x3 (with chains)

Incline Bench - 155x8, 185x6, 185x5, 185x4
  +
Reverse Pulley Singles - 75x8, 75x8, 75x8,  75x8, 75x8

Pulley Flyes - 80x8, 80x8, 80x8, 80x8
  +
Dips - 15, 15, 15, 15

Bicep Machine - 110x5, 112.5x4, 125x3, 137.5x3
  +
Pec-Dec - 120x8, 120x7, 120x10
  +
Bar Pressdown - 50x10, 60x8, 70x8

1/6 - 165.6

Deadlift (2" inches below knee rack, 17" off ground)
 - 225x5, 315x6, 405x4, 475x1, 495x1, 505x1

Bicep Machine - 100x10, 112.5x8, 125x6, 137.5x3, 125x5, 112.5x8
   +
Rope - 50x10, 50x9, 50x8, 50x7, 50x7, 50x8

Had to stop workout, had to take care of some work stuff.  :(

1/8/10 - 165.4

Bench - 185x10, 225x6, 245x5, 265x4, 285x2, 305x1, 225x13

Standing Curl - 110x5, 125x4, 140x3, 150x1 (tried 2 but couldn't, VERY BAD)

Incline Bench - 155x6, 175x4, 195x3, 205x2

DB Bench - 90x8, 100x7, 100x6, 100x5

Pec-Dec - 120x8, 130x7, 110x10
  +
Dips - 15, 15, 15
 
Chest got very tried quickly, a lot of volume. Not looking forward to 2morrow bcs I gotta work some legs. :(

1/9 - 165.5

Squat - 136x6, 225x4, 245x3, 245x3, 245x3

Leg Press - 360x6, 450x5, 640x4, 450x5, 360x6
  +
Calf Raises - 90x30, 90x30, 90x30, 90x30, 90x30

Preacher Curls - 70x10, 75x8, 80x7, 85x6, 90x5

Leg Ext - 100x8, 100x8, 100x8
  +
Rope Ext - 40x10, 40x10, 40x10, 40x10
  +
Rope Ext Behind Head - 40x10, 40x10, 40x10, 40x10
  +
Single DB Incline Curl - 30x6, 35x5, 35x4, 30x10 + Negitive curls x 3

Single Pulley Ext - 65x10, 65x9, 65x8
  +
Reverse Pulley Ext - 60x10, 60x9, 60x8
  +
BB Curls (Top half motion) - 55x20, 55x20
BB Curls (Bottome half motion) - 55x20, 55x20

1/12 - 165.2

Bench - 185x10, 225x7, 265x5, 295x3, 315x2 1/2 (2 board press)

Standing Curl - 110x4, 130x2, 140x1, 150x1, 160x1, 160x1

DB Bench - 100x7, 100x8, 100x10

Chest Press Machine - 200x5, 212.5x4, 225x4, 237.5x5

1/15 - 164.4

Deadlift - 225x6, 315x3, 405x1, 455x1, 475x1, 475x1

Rope Ext - 50x10, 50x10, 50x10, 50x10

1/16 - 166.0

Squat - 135x6, 225x2, 275x1, 325x1, 325x1, 325x1

Lat Pulldown - 110x20, 170x5, 170x5, 170x5, 100x15

Behind Shrugs (elbows up/out) - 135x12, 135x11, 135x10, 135x10, 135x10
     +
Calf Burnout - 140x15, 140x15, 140x15, 140x15

Machine Curl - 100x8, 125x5, 125x4, 125x3, 100x8
     +
Rope - 50x10, 60x10, 60x8, 60x7, 50x10

Alt. Curls - 35x7, 40x6, 45x5
     +
Behind Shrugs + Front Shrugs - 135x20, 135x15, 135x15

Reverse Ext - 60x10, 60x10, 60x10
     +
Leg Press - 360x6, 360x6, 360x6

1/20 - 165.6

Bench - 180x10, 225x10, 225x8(with 6lbs chains), 225x6(with 6lbs chains)

Bench Press Lockout - 315x6, 355x4

Curl - 110x6, 110x5, 110x4, 110x3, 130x1, 150x1, 150x1

Incline Press - 155x6, 185x4, 205x2

High Pulley Curls - 65x20, 75x8, 85x6, 95x6

Pulley Flyes - 95x8, 95x8, 95x8, 95x8
     +
DB Fly/Row - 35x10, 35x10, 35x10, 35x10

Pec-Dec 10" squeeze - 120x20, 120x20, 120x20, 120x20
     +
Machine Curls - 100x6, 100x6, 100x6, 100x6

Been gone on a 5-Day cruise this past week :) :) Time to get ready for my Feb. 13th meet.

1/28 - 166.8

Bench - 225x8, 245x4, 275x2, 300x1, 300x2, 225x15

DB Bench - 90x8, 100x6, 100x6

Incline Bench - 155x6, 185x4, 185x4, 185x4
     +
Pec-Dec - 120x6, 130x5, 140x5, 110x6
     +
10" squeeze - " " " "

1/29 - 166.0

Deadlift - 225x6, 315x2, 405x1, 460x1, 460x1

Lat Pulldown - 150x6, 160x5, 170x4, 170x4

Deadlift (bottom notchh) - 315x5, 405x4, 455x1,

Worked in some biceps & triceps

1/31 - 166.2

Squat - 135x6, 185x4, 205x2, 215x12

Leg Press - 360x6, 450x6, 450x6, 450x6

Leg Ext - 100x6, 100x6, 100x6
   +
Leg Curl - 87.5x6, 87,5x6, 87.5x6

Chest Press - 162.5x10, 175x9, 175x8, 125x25
   +
Pec Dec - 110x10, 110x9, 110x8, 80x20

Machine Curl - 75x10, 80x9, 87.5x8, 75x20
   +
Rope - 50x10, 50x9, 60x8, 40x20

Close-Grip Bench Press - 135x10, 135x9, 135x8, 135x20
   +
Concentration Curls - 30x10, 35x9, 35x8, 25x20

I forgot to post this day.

1/21 - 165.6 - These are my opeing attempts for my Fed. 13th meet: I only did this for the day.

Deadlift - 225x6, 315x2, 405x1, 455x1

Bench - 225x6, 255x2, 275x1, 300x1

Curl - 110x2, 130x1, 145x1,
                                                        145 + 300 + 455 = 900

2/3 - 165.2

These are my 2nd attempt goals for the Feb. 13th Meet:

Bench - 225x10, 255x2, 275x1, 295x1, 310x1 (pause) 225x16

Deadlift - 225x4, 315x2, 405x1, 455x1, 480 (personal best)

Curl - 110x2, 130x2, 140x1, 150x1, 155x1, 150x1

Machine Curls - 125x3, 137.5x3, 125x3, 112.5x3, 100x3, 87.5x10
   +
Rope - 50x8, 50x8, 50x8, 50x8, 50x8, 50x8

150 + 310 + 480 = 940

Final attempt will be around:
   curl - 156.52
   bench - 319.67
   deadlift - 496.04
       total - 972.23

2/6 - 165.0

Bench - 225x6, 225x17, 225x10

Curl - 110x6, 120x5, 130x4, 140x3, 150x2

Incline Bench - 155x6, 185x6, 185x5, 185x4

Preacher Curl - 70x8, 90x6, 90x5, 110x4

Incline Single Curl - 30x8, 35x7, 40x6, 40x5
   +
Low Pulley Curls - 150x6, 150x6, 150x5, 150x5

21's - 55x7's, 55x7's, 55x7's, 55x7's
   +
Machine Curls - 87.5x8, 87.5x7, 87.5x6, 87.5x5

Chest Burnout:
Cable flyes - 75x10
Dipes - Incline Flyes - 35x10
Bench - 135x10 (pause)
Incline Bench - 135x10 (pause)
Decline Bench - 135x10
Flat Bench Flyes - 35x10
Incline DB Press - 35x10
Smith Machine Press - 135x10 (touch uppper chest)

2/9 - 166.2

Bench - 185x10, 225x6, 275x2, 300x1

Curl - 110x2, 130x1, 145x1

Deadlift - 225x4, 315x2, 405x1, 460x1

Pec-Dec (10" squeeze) - 110x30, 110x30, 110x30, 110x30
   +
Machine Curls - 87.5x10, 87.5x10, 87.5x10, 87.5x10

Dips - 15, 15, 15, 15

Bench Flyes - 50x10, 50x10, 50x10

Rope - 50x10, 50x10, 50x10, 50x10

Took it easy, ended on bench, curl, and deadlift with my opening attempts for my meet on Saturday. Time to relax and rest now.
 

Good luck in your meet tomorrow, Ben.  Your lifting looks great.

2/13 - 164.7 weight-in  =  MO State Open - NASA Sports

Power Sports:

Where is round by round:
1 - curl-143 +
2 - curl-149 +
3 - curl-154 +

1 - bench-292 +
2 - bench-309 +
3 - bench-325 +[/b

1 - deadlift-446 +
2 - deadlift-474 +
3 - deadlift-496 +

154 + 325 + 496 = 975

Set another 4 State Records. (curl, bench, deadlift, total)

National record for PowerSports total is 983. I was 8 lbs under. I will be competing in another meet in a few months, and hopefully I will smash that record. Overall it was a Great meet. I set 2 PR's (bench, deadlift)

Take a few days off, then it's back to hitting the iron to break some records

Outstanding! 

Here are my videos from my youtube page from my meet yesterday:

http://www.youtube.com/user/gymrat65711

Nice Job Ben!

2/17 - 166.2

Bench - 135x10, 185x8, 225x7, 240x6, 255x5, 270x4, 285x3, 300x2

Squat - 135x6. 185x5, 205x12

Incline Press - 155x6, 185x4, 205x4

Leg Press - 360x6, 450x5, 450x5

Leg Ext - 87.5x6, 87.5x6, 87.5x6

DB Press - 90x6, 100x5, 100x5

Pec-Dec - 100x8, 100x8, 100x8, 100x8
   +
Push-Ups (incline) - 20, 20, 20, 20

Starting a New 7-Week Squat, Bench, Deadlift and Strict Curl Routine next week.

2/22 - 166.6   *Start of 7-Week Routines*

Deadlift - 135x4, 225x3, 315x2, 400x2, 400x2, 400x2, 400x2, 400x2, 400x2

Strict Curl - 110x3, 125x2, 125x2, 125x2, 125x2, 125x2, 125x2

Behind Shrugs - 135x15, 135x15, 135x15, 135x15

Preacher Curls - 70x6, 80x5, 90x4, 90x4, 80x5, 70x6

Lat Pulldown - 150x8, 160x6, 160x7, 150x8
  +
High-Pulley Curls - 75x8, 80x7, 80x7, 75x8

Pull-Ups - 8, 7, 6, 5
  +
Concentration Curls - 35x6, 35x5, 30x6, 30x6

Low Row - 150x8, 160x7, 160x7, 150x8
  +
Chin-Ups - 10, 9, 8, 7

Machine Curls - 87.5x8, 100x6, 105x5, 87.5x8

2/24 - 166.6

Bench - 185x10, 235x1, 270x6, 280x4, 300x2, 235x10 (w/ chains - 6.2lbs each)

Rope - 50x10, 60x7, 70x6, 60x6, 50x10, 40x12

Incline DB Press - 70x6, 70x6, 70x6

Pulley Kickbacks - 35x10, 35x8, 36x6 (no rest switching to each arm cont.)

Bench flyes - 50x8, 55x7, 55x7, 50x8
  +
Diamond Push-ups - 20, 20, 20, 20

Cable Crossovers - 90x8, 90x7, 90x7, 90x8
  +
Reverse Pulley Ext - 50x8, 50x7, 50x7, 50x8

Dips - 15, 15, 15, 15
  +
Straight Bar Ext. - 150x8, 150x7, 150x7, 150x8

Upright Pulley Flyes - 45x8, 45x8, 45x8
  +
Single Arm Rope Ext - 20x8, 20x8, 20x8

GREAT workout. My biceps were sore for the 1st time ever after Monday's workout. After last week's break, it's time to kick some ass in the weight room!!!!!

I couldn't do these type of push-pull carpet-bombing workouts.  Too old.  But they sure do seem to get results for you!

Good training.

2/27 - 165.6

Squat - 226x6, 225x6,, 225x6, 225x6
  +
Pec-Dec - 110x10, 110x10, 110x10, 110x10
  +
10" Squeeze - x20, 20, 20, 20

Leg Ext - 75x6, 75x6, 75x6, 75x6
  +
Rope Ext - 40x15, 40x15, 40x15, 40x15
  +
21's - 45x7'x, 45x7'x, 45x7's, 45x7's
  +
Chest Press - 150x6, 162.5x6, 175x6, 187.5x6

Chin-ups - 6, 6, 6, 6 (15 sec. rest between sets)

3/2 - 167.0

Bench - 225x8, 245x6, 275x2, 300x1, 315x1, 325x1

Strict Curl - 110x3, 125x4, 125x4. 125x4, 125x4, 125x4, 125x4

DB Bench - 90x8, 100x8, 130x4 (first time ever trying these)

Machine Curl - 100x6, 105x6, 105x6, 100x6

Incline Bench - 185x4, 185x4, 185x4, 185x10

Reverse Incline Curls - 25x8, 25x8, 25x8, 25x8

Pec-Dec - 100x15, 100x15, 115x15
  +
BB Curls Burnout - 45x30, 45x30, 45x30

Good training there Ben.

I want your bench numbers.

3/5 - 166.8

Deadlift - 225x4, 315x2, 365x1, 405x1, 425x1, 445x2

Lat Pulldown - 150x6, 160x5, 160x4
  +
Low Row - 160x6, 170x5, 180x4

Singe Bicep Machine - 62.5x6, 62.5x6, 62.5x6, 62.5x6
  +
Rope - 50x10, 50x10, 50x10, 50x10

Pec-Dec - 100x10, 100x10, 100x10, 100x10

Chest Press - 150x10, 150x10, 150x10, 150x10

Dips - 10, 10, 10, 10
  +
Chin-ups - 6, 6, 6, 6

3/10 - 167.0

Bench - 185x10, 225x4, 270x6, 270x5, 270x4, 235x10

Strict Curl - 110x7, 110x6, 110x5, 110x4
  +
Straight Bar Pressdown - 70x8, 70x7, 70x6, 70x6

Incline DB Press - 70x6, 70x6, 70x6
  +
Rope - 50x10, 50x10, 50x10

Concentraion Curls - 30x8, 35x7, 35x7
  +
Pec-Dec - 110x8, 120x7, 130x6
  +
10" Squeeze - 110x145, 120x15, 130x15

High Pulley bi's - 75x8, 70x7, 65x6

Just found out I was ranked #9 on the top 100 NASA Power Sports Rankings all weight classes, coefficent (weight lifted compared to bodyweight and a formula): The Pro Power Sports (Big Money Meet) I am training for is Oct. 17th, and right now I am ranked 2nd for my division of 181 lbers and under. A lot can change from now to then though. Time will tell. Time to get stronger and try and set more records......

3/13 - 166.6

Starting a new squat cycle - next meet will be June 13th - Nationals and my squat sucks really bad right now. Gunna try a 10-week tough squat routine to get my PR up for the meet. I have never competed in a meet where I had to squat, so it will be a little different. But hoping to set a couple state and a national records should help with my motivation.....

Squat - 135x5, 245x8, 265x5, 280x2, 280x2

Had to stop bcs of a problem at work I had to take care of.

3/16 - 166.6

Bench - 185x10, 225x6, 275x3, 295x3, 305x2

Stict Curl - 110x4, 120x3, 130x2, 140x1, 150x1, 160x1 (missed), 160x1 (got it but wouldn't count in a meet)
   +
Rope - 50x8, 50x8, 50x8, 50x8, 50x8, 50x8

DB Bench - 90x7, 100x6, 100x5, 100x4

Incline Bench - 185x5, 195x4, 205x3

Machine Curls - 100x6, 112.5x5, 125x4, 125x4
  +
Diamond Push-Ups - 10, 10, 10, 10

3/18 - 166.0

Deadlift - 225x6, 315x3, 405x2, 455x1, 455x1
  +
Single Rows - 150x6, 150x6, 150x6, 150x6

Behind Shrugs - 135x15, 135x15, 135x15, 135x15
  +
Lat Pulldown - 150x6, 150x6, 150x6, 150x6

Behind Shrugs (elbows up/out) - 135x15, 135x15, 135x15, 135x15
  +
Front Shrugs - 135x15, 135x15, 135x15, 135x15

3/20 - 167.0

Squat - 135x6, 245x8, 245x8, 245x8, 265x5, 280v2, 280x2, 315x1
  +
Cable flyes - 80x10, 80x10, 80x10, 80x10, 80x10, 80x10, 80x10

Pec-Dec - 120x6, 100x10, 100x10, 100x10
  +
Push-ups - 10, 10, 10, 10
  +
Dips - 10, 10, 10, 10

3/21 - 167.0

Preacher Curl - 70x10, 70x9, 70x8, 70x7
  +
Rope - 50x10, 50x9, 50x8, 50x7
        (no rest between sets)

Reverse Pulley Ext. - 55x10, 55x9, 55x8, 55x7
  +
Reverse Incline Curls - 30x8, 30x7, 30x7, 30x8

Single Arm Rope - 20x10, 20x10, 20x10, 20x10
  +
Bicep Machine - 100x8, 100x7, 100x6, 100x5
  +
Shrungs (Front, then Behind) - 185x15, 185x15, 185x15, 185x15
  +
Leg Raises - 15, 15, 15, 15
  +
Crunches - 50, 45, 40, 35

10/8/10

WOW!!!!  It's been a while! For starters. I am getting back into posting my workouts again. It's been an interested last few months. I have moved for a new job, and while training I have torn my labrum in my left shoulder. How I did it? Good idea. No idea how it happend. Did 30 days of physical therapy after seeing a sports medicine doctor, and then went back to get an mri. MRI results showed a significant tear in my labrum. SUCKS!!!! I had been training for the huge NASA  Pro Power Sports meet that is Oct. 17th, which is a huge money meet, where the best of the best for the NASA federation will compete and now will not be competing unfortunitely. My maxes were at these totals right before the injury occured: @ 166 lbs Bench - 340, Strict Curl - 160, Deadlift - 510. Now they are obviously down due to shoulder, and I took a month off before meeting with doctor to see if it got better. I will be getting them back to where they were and stronger.  Anyways, had surgery set up but cancelled it. I have had 2 cortisone shots to this point and have been training a lil. I did not feel pain except for the bench press, then it really hurts (especially bottom motion of lift). I am still gunna be putting surgery off. Injury happened sometime in May I guess. I will still be continuing to lift and train. My next meet will most likely be in February I hope. My wife and I are expecting our first baby sometime late December, early January. :) So we will see what happens from now to then and then I'll try and get in another meet. Surgery will wait til the future.

Check out my youtube site at: 
http://www.youtube.com/user/gymrat65711?feature=mhum

If you any questions feel free to contact me. Thanks

Hey Ben, great to see you back! The injury doesn't sound like much fun, hope the decision to skip surgery turns out to be a good one. Are you thinking the surgery might actually make things worse? I guess it at least would put you out of any training for a pretty significant time. Better luck for the next meet then. :)

And above all, I wish your wife and you all the best in welcoming your new family member to this world!

Thank you! It's weird to explain. My body seems like it has adapted to the pain. It doesn't bother me at all unless I am bench pressing and it's the bottom motion of the lift. I worked out yesterday and it didn't feel too bad. It still pops when rotating my shoulder, but I'm just gunna try and train and see how things go I guess. Take care, and thanks for reply.

I list a few of my workouts from October / September up to this point:

9/14:

Deadlift - 245x6, 335x2, 445x1, ", ", "

---------------------------------------------------------------------

9/20:

Bench - 135x10, 225x6, 255x3, 275x1, 250x3, ", ", "

Strict Curl - 110x3, 135x3, ", ", ", ", ", ", ", ", ", "

Chest Press Machine - 180x8, 200x7, 220x6
+
Crunches - 30, ", "
+
Alt. DB Curls - 45x6, 45x4, 50x5

---------------------------------------------------------------------------------

9/26: 162.0

Deadlift - 245x6, 335x2, 425x1, 460x1, 460x1 (missed it the 2nd time trying, back tightened up badly)

---------------------------------------------------------------------------------

10/4:

Bench - 135x8, 225x6, 225x6, 225x6

Rope - 110x8, ". "
+
Alt. DB Curls - 45x6, 5, 4

Reverse Grip Ext - 40x8, ", "
+
High Pulley Curls - 40x8, ", "

Incline Press Machine - 180x6, ", "

Pec-Dec 10" squeeze - 110x20, ", "
+
Dips - 15, ", "

Cable Flyes - 60x8, ", "
+
Incline Flyes - 50x6, ", "
+
21's @ 45 lbs + 20 full rep burnout.

10/5:

Squat - 135x8, 225x6, 4

Lat Pulldown - 150x7, 170x6, 180x5, 150x8

One-Arm Pulley Row - 160x4, 140x6, "

Shoulder Press: 55x6, ", "

Wide Grip Shrug: Front + Back - 135x12, ", "

Wider Grip Shrug - 135x12, ", "

Leg Press Machine - 300x6, 400x6

Haven't done a leg workout in almost 2 months. Very basic workout, gunna try and start doing more legs to get squat max up. Very sore for 4 days after this workout. lol

10/10 - 164.6

Bench - 185x10, 225x6, 255x2, 275x2, 275x2, 225x10 (had a few left)

DB Bench - 90x6, 100x5, 110x5 (PR - have never tried 110's before)

Rope - 110x10, 110x8, 110x8
+
Pulley Flyes - 50x8, 60x8, 60x8

Incline Press machine - 220x6, ", "
+
Pulley Kickbacks - 30x8, 40x8, "

Pec-Dec 10" squeeze - 110x20, ", "
+
Dips - 10, ", "
+
Reverse Pulley Ext - 40x8, ", "

Overall, a great workout, shoulder was a lil irritated by benching, but I can tell that I am slowly gaining a lil bit of my strenth in bench back. :)

I have decided to go ahead and set some goals:

Next Meet: Dec. 4th - MO Regional - NASA-Sports
     or
                  Feb. 12th - MO State - NASA-Sports

Mostly likely it will be Feb. 12th. Goals for that meet (if I do not do surgery and my shoulder stays the same it is)(I am also really considering to start training and competing in single ply division)

Raw:  Feb. 12th @ 162ish ?
 Curl - 77.5kg = 170.85
 Bench - 155kg = 341.71
 Deadlift - 235kg = 518.08
 Squat - 187.5kg = 413.36
     Total: Power Sports - 467.5kg = 1030.65  Powerlifting - 577.5 = 1,273.15

Pretty decent goals in my opinion, that I feel I can achieve hopefully without a problem if I stay healthy. Squat is pretty weak, and I need to hit squat hard, being that I have never really trained much for it in past. Time will tell what happens.

10/12 - 168.0-Gym

Warm-up: BB x 15,
 +
Rope: 100x15

Alt. DB Curls: 45x6, 40x6, 35x6 (10 sec. rest)

Pulley Kb's: 30x8, ", ", "

Incline Single Curls: 35x5, ", ", 30x5, 25x8

Behind Head Pulley Bar Ext: 130x10, ", ", "

21's @ 45lbs, ", "

Pulley Reverse Bar Ext: 80x10, ", "

BB Bottom half curl: 45x20
BB top half curl: 45x20

Rope Burnout: 100x6, 100x5, 110x4, 100x5, 90x8 (without resting)

10/20 - 164.2

Bench: 185x10, 225x6, 255x3, 275x2, 225x10

DB Curls: 45x6, 50x5, 45x5
+
Rope: 110x10, ", "

Pec-Dec: 100x8, ", "
+
Dip: 10, ", "
+
Single Incline Curls: 30x6, ", "

10" Squeeze Pec-Dec: 80x20, ", "
+
Reverse Pulley Exts Singles: 40x10, ", "
+
High Pulley Curls: 40x20, ", "

10/24 - Bi's and Tri's


10/26 - 164.0 Gym

Bench: 185x10, 225x6, 245x5, 265x5

Squat: 135x6, ", " (trying to get legs from getting so sore so fast, will have to slowly progress)

Decline Bench (smith): 135x6, 225x5, 255x5

Low Row Dead (full ext, using back): 140x6, 160x6, 180x6, 200x6

Pulley Flyes: 50x10, 60x10, "

Missing several workouts for the past few weeks. I will go ahead and post ones that i found.

10/30:
Pulley High Curls: 40x10, ", ", ", "

Rope Ext: 100x10, ", ", ", 70x15

Preacher Pulley Curls Singles: 50x10, ", ", ", 30x12

Pulley KB's: 30x10, ", ", 6, 20x10

Alt. DB Curls (holding @ top): 25x8, 7, 6, 6, 4

Reverse Pulley Tri Ext: 40x8, 8, 30x10, 8

-----------------------------------------------------------------------------

11/4:

Bench: 135x8, 185x6, 225x4, 255x2, 275x1, 295x1, 275x1, 225x10

Incline Machine: 180x6, 230x4, 230x4

DB Bench: 90x6, 100x5, 110x5

Strict Curl: 110x4, 130x2, 140x1, 150x1

Pulley Curls Bar: 150x5, 160x5, 170x5

Pulley Flyes: 50x12, ", "
+
Dips: 10, ", "

BB Burnout: 45x30, 25, 20

11/5:

Deadlift: 245x5, 5, 315x2, 405x1

Squat: 185x5, 225x4, 315x2

BH Shrugs: 185x12, ", ", "
+
Back Ext w/12lbs: 10, ", ", "
+
Decline Sit-ups w 15 lbs: 10, ", ", "

Leg Press: 400x5, ", "

10/8:

Bench: 185x10, 225x6, 255x2, 275x2, 300x2 * strength is back :)*

Stict Curl: 115x4, ", "

DB Bench: 100x7, "

Rope: 100x8, ", "

High Pulley Curls: 40x15, ", "
+
Rev. Pully Ext: 40x10, ", "

Pec Dec: 100x15, 10
+
10" Squeeze: 100x15, 15

11/16: 163.8

Bench: 185x10, 225x6, 265x4, 275x2, 295x2

Strict Curl: 110x3, 130x2, 140x1, 150x1

Incline Machine: 140x6, 160x4, 4
(Iso Lat. Super Incline)

DB Bench: 100x6, 6, 10

Alt. DB Curls: 45x6, 50x5, 55x4

Just gunna post my main lifts (bench, deadlift, strict curl, squat) workouts on this post from the last few wks.

11/18:
Deadlift: 245x4, 335x2, 405x1, 405x1
Squat: 185x4, 225x3, 3, 3, 3, 3

-----------------------------------------------

11/22:
Bench: 185x10, 225x6, 275x3, 305x2 (325)

-----------------------------------------------

12/1:
Bench: 185x10, 225x6, 275x6(329), 275x4

-----------------------------------------------

12/3:
Squat: 135x6, 225x6, 5, 4
Deadlift: 225x5, 315x3, 405x2, 455x1

-----------------------------------------------

12/8:
Bench: 185x10, 225x5, 275x2, 305x1, 325x1, 225x15(336)
Curl: 110x5, 130x2, 150x1, 160x1(bad form)

-----------------------------------------------
12/13:
Bench: 185x10, 225x6, 275x1, 295x2, 295x3(324), 295x2
Squat: 185x6, 225x5, 275x3

*****************************************
Got a lot of work to do before my next meet. Possibly doing a meet in Feb. My bench is around 335ish, deadlift needs to get to 520ish, and strick curl to 165ish for the next meet. Squat just needs a lot of work, gotta get my mind set to squat a lot more.

Once again, I am back....... I am sure gunna try my hardest to keep all my workouts posted from now on. I have a stack of workouts that I need to include, but I'll just post a few of the last ones and try and keep it updated from now on. Been a very rough last couple of months.... My first son was just born on December 30th, and I have had a lot of different things happen personally in my life the last few months that has made things a real struggle lately. Things are on the up swing now, so that's a good thing :)

There are a few meets coming up that I am setting goals for:
 - Weighing now around 162-165, plan to put on 10-15lbs of muscle

Took off the last week to prepare of an intense 8-week routine           (Squat, Bench, Deadlift, Curl)

Upcoming Meets:
 - April 16th - Iowa State - Des Moines, Iowa (still up in air ???)
 - June 6th - Missouri Grand - Joplin, MO (Pro Power Sports Qualifier)
 - July 9th - Grand Nationals - Des  Moines, Iowa (National Meet & Qualifier)
 - October 15th - The Ultimate Nationals - Oklahoma City, Oklahoma (BIG)
 - October 16th - Pro Power Sports - (National Money Meet)

Meet Goals: As of 3/1/11 I am ranked 19th in Nation for NASA-Sports for all weight classes combined using coeffienent formula, goal is to get into top 3 by end of Pro Power Sports. Ranked 19th, when I haven't participated in a live meet in 13 months now. Time to make some noise!

June 6th - Body weight down to 163
Curl - 170.85
Bench - 347.22
Deadlift - 534.61
    Total - 1052.69  = 6.6170 (should put me in top 6 in nation for all weight classes combined)

July 9th - Body weight 165
Curl - 176.36
Bench - 352.73
Deadlift - 545.63
    Total - 1074.74 = 6.7109 (should put me in top 5 in nation for all weight classes combined)

Oct. 16th - Pro Power Sports **********
Body weight 162
Curl - 181.87
Bench - 358.24
Deadlift - 551.15
   Total - 1091.27 = 6.8830 (should put me in top 3 in nation for all weight classes combined, but need to try and break the 7.0 mark to be top Power Sport lifter in Nation) (Weighing in at 157.0 with those totals would put me at the 7.0 coefficient mark)

3/1 - 7:30 pm - On quest to put on 10-15lbs. Weight today after workout 160.8
- 6 Week Cycle (Bench, Squat, Deadlift, Curl) Should get intense

Bench - 185x10, 225x4, 265x1, 285x2, 285x2, 285x2, 285x2

Strict Curl - 110x4, 120x2, 120x2, 120x2, 120x2, 120x2, 120x2, 120x3

DB Bench - 95x6, 100x5, 100x5, 100x5

Pulley Bar Curl - 150x6, 160x5, 170x4
+
Rope - 100x8, 110x7, 110x7

10" Squeeze - 110x20, 110x20, 110x20
+
Dips - 10, 10, 10
+
Concentration Curls - 30x8, 30x8, 30x8

Chest Press Burnout - 110x10"s, 7, 6
+
21"s - 45
Reverse Pulley Single Ext - 40x8, 40x8, 40x8

Hey Ben, great to see you back in the swing of things. And especially, a HUGE CONGRATS to you and your wife on your son!!! Hope you get some sleep for training too. :)

Got the routines set and time to start sticking to them:

3/27 - 161.0

Quick workout **

Stict Curl - 110x4, 130x2, 140x1, 150x1, 110x6

Rope - 110x8, 120x7, 130x6, 130x6
+
Low Pulley Bar Curls - 150x6, 160x5, 170x5, 170x5

Pulley Kickbacks - 30x8, 30x8, 30x8, 30x8
+
High Pulley Curls - 50x8, 50x8, 50x8, 50x8

Incline Single Curls- 25x10, 25x10, 25x10, 25x10
+
Reverse Pulley Single Exts - 30x10, 30x10, 30x10, 30x10

30 top half reps of olympic bar.

3/28 - 161.6

Bench - 185x10, 225x4, 275x2, 295x1, 235x8, 235x8

Low Pulley Uprights - 40x8, 40x8, 40x8

DB Bench - 100x6

(Ended workout, my shoulder (torn labrum) started bothering me really bad)