Virtualmeet.net

10/29/07


SAFETY SQUATS
10x1@60 (BAR WEIGHT)
8x1@150
6x1@240
5x1@330
5x1@420
5x1@490


LEG PRESS
8X1@400
8X1@600
8X1@690


PULL THRU'S
10X3@GREEN BANDS


CALVE PRESS
15X3@229

10/30/07


BENCH
10X1@BAR
10X1@135
6X1@225
4X1@315
4X1@345
4X1@365


ISO INCLINE
8X1@180
8X1@270
8X1@360


DIPS
10X3@BW


CRUNCHES
25X3

11/1/07


THIS WORKOUT I DIDNT DO VERY MUCH BUT THE REASON IS, IS THAT I WANTED TO TAKE IT EASY THE FIRST TIME BACK IN ABOUT 3 WEEKS FOR BACK. LAST FEW WEEKS HAVENT BEEN ABLE TO DO SO BECAUSE OF WORK AND TAKING CARE OF THE KIDS WHICH IS MORE IMPORTANT. ANYWAY HERE IS WHAT WENT DOWN.


LAT PULLDOWNS
10X1@100
10X1@150


RACK PULLS (JUST BELOW KNEE CAPS)
3X1@225
3X1@315
3X1@405
3X1@495
3X1@545


SEATED ROWS
8X1@150
8X1@210
8X1@225


LIKE I SAID SHORT. TO EXPLAIN HOW I LAYED IT OUT AND WHAT THE REST MY WORKOUTS WILL SAY.

FOR EXAMPLE
SEATED ROWS
8X1@150

THAT IS 8 REPS FOR 1 SET AT 150 LBS. THIS IS JUST FOR THOUGHS PEOPLE WHO ARE WONDERING THATS ALL. UNTIL NEXT TIME.

Looks strong though. I agree that family & work always come first.

What will your program layout look like?
I just tried to access your website but it seems it moved or is down. Do you have a new link?

Great lifting Ryan !!

Christian Burger, my site will be up and running next week maybe this weekend.

11/7/09


TREAD MILL 5 MINUTES JUST TO GET THE BLOOD GOING


SAFETY BAR SQUAT
BAR (60LBS)X10
10X1@150
8X1@240
6X1@330
4X1@420
4X1@510
4X1@600


LEG PRESS
8X1@400
8X1@600
8X1@800


LEG EXTENSION
8X1@130
8X1@150


PULL THRUS
10X2@BLACK BANDS


STANDING CALVE RAISES
10X3@225


NOVEMBER 19 IS THE DAY I START TRAINING FOR MY NEXT MEET AND I CANT WAIT.

11/8/07


BENCH
10X1@BAR
8X1@135
6X1@225
4X1@345
4X1@365
4X1@405 ON 3 BOARD
20X1@225


ISO INCLINE
8X1@270
7X1@360
10X1@180


DIPS
10X3@BODYWEIGHT


ABS
 - CRUNCHES  25X1
 - LEG LIFTS 25X1

11/9/07

LAT PULLDOWNS
10X1@100
10X1@150


RACK PULLS (JUST BELOW kNEE CAPS)
2X1@315
2X1@405
2X1@495
1X1@585
1X1@635 (WITH STRAPS)


ISO SEATED ROWS
10X1@180
10X1@195
10X1@210


STRAIGHT ARM PULL DOWNS
10X1@100
10X1@110
10X1@120

11/10/07


UPRIGHT ROWS
10X1@BAR WEIGHT
8X1@75
8X1@95
8X1@115


DB SIDE LATERALS
8X1@20
8X1@25
8X1@30


ISO REAR DELT MACHINE
8X1@70
8X1@80
8X1@90


ZOTTMAN CURLS
8X1@25
8X1@30
8X1@35


SCOTT BENCH CURLS
10X1@20
10X1@25
10X1@30

11/13/07


SQUAT
10X1@BAR
8X1@135
3X1@225
3X1@315
3X1@405


SAFETY SQUAT
3X1@510
3X1@600
3X1@650


LEG EXTENSIONS
8X1@120
8X1@130
8X1@140


ABDUCTORS
 - LATERAL  10X2@105
 - MEDIAL    10X2@105


PULL THRU'S
10X3@GREEN BANDS


STANDING CALVE RAISES (BODYWEIGHT)
20X3@BW

11/14/07


BENCH
20X1@BAR
10X1@135
5X1@225
3X1@325
3X1@365
3X1@385
2X1@405
THIS WAS A GOOD DAY FOR ME BECAUSE TWO MONTHS AGO MY BENCH MAX WAS 385. TODAY I DID IT FOR 3 REPS AND EVEN DID 405 FOR 2. FELT REAL GOOD.


ISO INCLINE PRESS
10X1@90
6X1@180
6X1@270
6X1@320
6X1@360


DIPS
25X3@BW

Looking great Ryan! As usual, it's an honor to have you keep a journal here, really interesting to follow your training. Speaking of which, did you make the switch to the Metal Viking shirt already? If so, how's that working for you?

Best of luck in your meet prep, hopefully you will hit the platform strong and healthy.  :D

thanx kris

WELL TODAY WAS MY FIRST DAY TRAINING FOR MY MEET COMING UP IN FEBURARY. IT WAS TOUGH BUT WORTH IT. ORIGINALLY I WAS GOING TO DO FULL SQUATS AT FIRST BUT DECIDED TO CHANGE IT TO HLAF SQUATS FOR THE FIRST 4 WEEKS THEN GO TO FULL. ANYWAY HERE IS WHAT HAPPENED ON MY FIRST DAY OF HELL FOR 13 WEEKS.


11/19/07


HALF SQUAT
5X1@BW
5X1@100
5X1@195
5X1@285
5X1@375
3X1@445
3X1@495


PAUSE SQUATS
3X2@250 (ASS ALL THE WAY DOWN 3 SEC HOLD)


LEG PRESS
10X1@600
10X1@800


SLDL'S
8X3@325


PULL THRU'S
10X2@GREEN BANDS


SEATED CALVES
15X3@211

11/21/07


BENCH
10X1@BW
10X1@135
6X1@225
5X5@405 OFF 3 BOARD


INCLINE BENCH
8X1@225
7X1@245
6X1@265


DECLINE BENCH
8X1@225
6X2@315


ABS
 - CRUNCHES 30X3
 - BICYCLES 30X3
 - LEG LIFTS 30X3

11/23/07


BOX SQUATS
5X1@155
3X1@245
3X1@335
2X1@425


SLDL'S
3X1@255
3X1@305
3X1@345
3X1@435


GM'S
5X1@185
5X1@275
5X1@315


LEG CURLS
10X1@120
10X1@140
10X1@160


ABDUCTOR
 - MEDIAL  12X2@105
 - LATERAL  12X2@105

11/24/07


BB SHRUGS
15X1@135
15X1@225
15X1@315
15X1@365


DB SIDE LATERALS
8X1@25
8X1@30
8X1@35


REAR DELT MACHINE
8X3@100


BB CURLS
8X1@95
8X1@105
8X1@115


ZOTTMAN CURLS
8X1@30
8X1@35
8X1@40


TRICEP PUSHDOWNS
8X1@90
8X1@100
8X1@110


SKULL CRUSHERS TO PUSH PRESS
10X1@120
10X1@130
10X1@140


GRIP WORK
 - PLATE PINCHERS
    -  10X1@45
       10X1@70
       10X1@95


AB WORK
 - CRUNCHES 25X1
 - LEG LIFTS 25X1
 - BICYCLES 25X1

11/26/07


SQUATS W/ CHAIN
5X1@BW
50 LBS CHAIN
5X1@120
3X1@200
3X1@245
3X1@305
75 LBS CHAIN
2X6@345


PAUSE SQUAT
3X2@250


LEG PRESS
10X1@650
10X1@850


DB'S SLDL'S
8X1@130
8X1@135
8X1@140


LEG CURLS
10X1@140
10X1@160


SEATED CALVES
15X3@211


AB WORK
 - LEG LIFTS  30X1
 - CRUNCHES 30X1
 - BICYCLE'S 30X1

Nice lifting Ryan. 

THANX MATT. LOOKING TO GO 900  700  650  2200 AT MY NEXT MEET.

Wow, that is truly impressive.  A 900 pound sq is awesome, but c'mon it's not 1000  ;D  I wish you the best of luck and I'll popping in from time to time to see how things are going.

Stay strong and healthy.

11/28/07


BENCH
10X1@BAR WEIGHT
10X1@135
10X1@225
6X1@315
5X5@355 (WITH 75 LBS OF CHAIN) OFF 2 BOARD


INCLINE BENCH
8X1@245
7X1@265
6X1@285


DIPS (BODYWEIGHT, HAD TO DO THESE NO ONE TO SPOT ME FOR DECLINES)
10X3@BW


AB WORK
 - CRUNCHES  30X1
 - LEG LIFTS 30X1
 - CRUNCHES 30X1



BODYWEIGHT IS AT 245 NOW

12/3/07


SQUAT
5X1@BAR WEIGHT
5X1@70
5X1@160
5x1@250
5X1@340
3X1@435
ADDED PREDS HERE (NO KNEE WRAPS)
3X1@535
ADDED LEVIATHAN HERE (STRAPS DOWN AND NO KNEE WRAPS)
3X1@610
2X1@675
2X1@750


PAUSE SQUATS BUTT ALL THE WAY DOWN
3X2@275


LEG CURLS
10X1@160
10X1@180


SEATED CALVE PRESS
15X3@211

12/5/07


BENCH
10X1@BAR WEIGHT
10X1@135
5X1@225
5X1@315
ADDED 50 LBS CHAIN HERE
4X5@385 OFF 1 BOARD


INCLINE BENCH
8X1@275
6X1@315
6X1@335


DECLINE BENCH
8X1@225
6X1@315
6X1@325


AB WORK
 - CRUNCHES 30X1
 - LEG LIFTS 30X1
 - BICYCLES 30X1

12/6/07


BOX SQUATS
5X1@180
5X1@240
5X1@300
5X1@355
3X1@410
2X1@480
2X1@530


DEADS (OFF 3 INCH BOX)
3X1@230
3X1@300
3X1@355
2X1@410
2x1@480


PULL THRU'S W/ CABLE
10X1@120
10X1@130


ABDUCTOR
 - MEDIAL  12X2@120
 - LATERAL 12X2@120

12/7/07


BB SHRUGS
15X1@135
15X1@225
15X1@275
15X1@315


DB SIDE LATERALS
8X1@30
8X1@35
8X1@40


FACE PULLS
8X1@100
8X1@110
8X1@120


BB CURLS
8X1@100
8X1@110
8X1@120


ZOTTMAN CURLS
8X1@35
8X1@40
8X1@45


TRICEP PUSHDOWNS
8X1@100
8X1@110
8X1@120


DB EXTENSIONS
8X1@40
8X1@45
8X1@50

12/12/07


SQUAT
50LBS CHAIN
5X1@BAR WEIGHT
5X1@115
5X1@205
3X1@265
3X1@325
120LBS CHAIN
2X6@385


PAUSE SQUATS (BUTT ALL THE WAY DOWN HOLD 3 SECONDS)
3X2@330


LEG PRESS
8X1@740
8X1@940


PULL THRU'S
10X1@120
10X1@130


CALVE PRESS SEATED
15X3@211

That looks strong. Especially the 2 x 6 Squats followed by the pause squats. These hurt while reading about them.
The pause squats look like a good idea. I will try these in my next training.

Greetings,
Christian.

12/13/07


BENCH
WARM UPS
10X1@BAR WEIGHT
10X1@135
8X1@225
5X1@315
WORK SETS REVERSE BAND OFF 2 BOARD
3X5@475


INCLINE BENCH
6X1@280
6X1@320
6X1@340


DIPS (NO ONE TO SPOT ON DECLINES SO DID DIPS INSTEAD)
10X3@BODY WEIGHT


AB WORK
 - CRUNCHES 30X2
 - LEG LIFTS 30X2
 - BICYCLES 30X2

12/19/07


SQUAT
WARM UP SETS
5X1@ BAR WEIGHT
5X1@ BAR WEIGHT
5X1@135
5X1@270
3X1@375
WORK SETS
ADDED BRIEFS
3X1@445
2X1@560
ADDED SUIT STRAPS DOWN
2X1@640
1X1@690
1X1@730
1X1@760


PAUSE SQUAT (BUTT ALL THE WAY DOWN)
3X2@335


LEG PRESS
6X1@600
6X1@800
6X1@1000


SLDL'S
8X3@375


PULL THRU'S
10X2@ GREEN BANDS


SEATED CALVE PRESS
15X3@211

12/20/07


TODAY WAS AN OFF WORKOUT. MY MIND WAS IN ANOTHER PLACE. THE FACT ONE OF MY DAUGHTERS HAD TO GET HER TAUNTCLES REMOVED HAS SET ME BACK A LITTLE. SO HERE IS WHAT WENT DOWN TODAY.


BENCH
WARM UP SETS
20X1@BAR WEIGHT
10X1@135
5X1@225
3X1@315
WORK SET
3X1@505 OFF 3 BOARD (DIDNT GO VERY WELL, SO DID THE FOLLOWING)
OFF CHEST NO BOARDS
5X1@405
15X1@315
30X1@225


ISO INCLINE BENCH
8X1@90
8X1@180
8X1@270


DIPS
10X3@ BODYWEIGHT


AB WORK
 - DECLINCE SIT UPS 30X1
 - BICYCLES 30X1
 - LEG LIFTS 30X1


FROM HERE ON OUT THINGS ARE GOING TO BE GETTING INTERESTING GOIN UP IN WEIGHT AND THINGS WILL BEGIN TO RATLLE IN THE GYM.

1/2/08


SQUAT
5X1@ BAR WEIGHT
5X1@140
5X1@230
5X1@320
5X1@410
ADDED BRIEFS
3X1@485
3X1@535


PAUSE SQUATS (BUTT ALL THE WAY DOWN 3 SEC HOLD)
3X2@250


LEG PRESS
10X1@400
10X1@600


PULL THRU'S
10X2@G.B. STRENGTH


CALVE PRESS SEATED
15X3@211

TOOK LAST WEEK OFF, WASNT FEELING WELL AT ALL. SO GOING TO DO THE 2008 APF MICHIGAN STATE MEET IN MARCH SHOULD BE FUN.

Happy 2008 Ryan!! Good to see that you have targeted in on another meet.

thanx kri. count me in to judge the next meet and be in it as well. i can use it as a tune up for my meet.  later.

1/4/08


BENCH
WARM UP SETS
10X1@BAR
10X1@135
5X1@225
5X1@315
WORK SETS OFF 3 BOARD (2 SEC PAUSE EACH REP)
5X5@405


INCLINE BENCH
8X1@225
7X1@275
6X1@315


DECLINE BENCH
8X1@275
8X1@315
8X1@365


AB WORK
CRUNCHES 30X1
LEG LIFTS 30X1
BICYCLES 30X1

That's very exciting news, even as a tune up you ought to slam up some pretty nice weights to say the least... looking forward to seeing you in action! From the looks of it, the March meet may be the biggest meet so far (and by far) so we may indeed have to resort to using lifter judges, although I do hope we will find enough dedicated judges this time around as well. If we don't, you're definitively on, thanks! :)

THX KRIS ;D

1/8/08


SQUAT
5X1@BAR
ADDED 50LBS CHAIN
5X1@140
3X1@225
3X1@265
3X1@325
ADDED ANOTHER 70LBS CHAIN. 120LBS TOTAL NOW
2X6@365 (2 SEC PAUSE EACH SET)


PAUSE SQUATS (BUTT ALL THE WAY DOWN 3 SEC PAUSE)
3X2@250


LEG PRESS
8X1@490
8X1@690


GH'S
8X1@70
8X1@80
8X1@90


PULL THRU'S
10X2@110


CALVE PRESS
15X3@211


TODAY WAS MY BEST LEG WORKOUT I HAVE HAD IN A LONG TIME.

1/9/08


BENCH
WARM UP SETS
10X1@BAR
10X1@135
5X1@225
5X1@315
WORK SETS 75LBS CHAIN ADDED
5X5@365 (VIDEO OF ONE OF MY SETS http://media.putfile.com/1908-bench-set)


INCLINE BENCH
8X1@275
7X1@315
6X1@365


DECLINE BENCH
8X1@315
8X1@365
6X1@405


AB WORK
JUST DID 3 SETS TOTAL. NOTHING BIG.

1/10/08


BOX SQUAT
5X1@145
3X1@235
3X1@375
2X1@425


RACK PULLS (JUST BELOW KNEE CAPS)
2X1@365
2X1@485
ADDED STRAPS
2X1@555
2X1@625


GM'S
5X1@185
5X1@225
5X1@315


LEG CURL'S
10X1@160
10X1@180


ABDUCTOR
 - MEDIAL 12X2@105
 - LATERAL 12X2@105

Looked like a warm-up to me. ;) Thanks for sharing the video!

no problem kris. wait until i start using my shirt.

Good stuff Ryan !!   Excellent benching in the video too, have to agree with kris that it looked like some warm-ups.

it is. but give it 4 weeks things will get interesting.

1/14/08


SQUAT
5X1@BAR WEIGHT
5X1@135
5X1@225
5X1@315
ADDED BRIEFS
5X1@405
3X1@495
ADDED KNEE WRAPS
2X1@585
HERE IS A VIDEO OF MY WORKOUT
: http://www.youtube.com/watch?v=GHadQ7rgSdI

PAUSE SQUATS
3X2@275


LEG PRESS
8X1@600
8X1@800


GH'S
8X3@NO WEIGHT JUST THE APPARATUS


PULL THRU'S
10X2@GREEN BAND STRENGTH


SEATED CALVE PRESS
15X3@211


SQUATS ARE SLOWLY COMING ALONG. HOPEFULLY THINS WILL GET BETTER. ONLY TIME CAN TELL.

1/16/08


BENCH
10X1@BAR WEIGHT
10X1@135
5X1@225
5X1@315
ADDED 75LBS CHAIN OFF 2 BOARD
4X4@385


ISO INCLINE BENCH
6X1@180
6X1@270
6X1@360


DIPS
10X3@BODY WEIGHT


AB WORK
 - CRUNCHES 30X1
 - LEG LIFTS 30X1
 - BICYCLES 30X1

my legs felt tired today. cut my workout short. hope things get better.


1/17/08


box squats 14" box
5x1@165
3x1@255
3x1@405
2x1@465
2x1@515


was going to do gm's and sldl's here but cut them out due to how my legs felt.


leg curls
10x2@140


abductor
 - medial 10x2!105
 - lateral 10x2@105


abs
 - crunches 30x1
 - leg lifts 30x1
 - bicycles 30x1

Great video Ryan.

I embedded it for you.  Just makes it easier for folks viewing your log to view your videos.  When you post youtube videos there is a button in the toolbar that you can use, second row on the left.  I pm'd you before I noticed the youtube button, I fail  ;D

THIS WEEKS WORKOUT HAD TO BE MODIFIED. MY GIRLS WERE SICK AND TO ME THATS A LOT MORE IMPORTANT THAN LIFTING WEIGHTS. THIS WEEK I AM ONLY GOING TO BE DOING MY CORE LIFTS. THEN ON MONDAY GET BACK ON TRACK. IM AT 251 AND RIGHT WHERE I NEED TO BE FOR MY MEET. SHOULD BE ABOUT 275 FOR THE MEET. ANYWAY HERE IS WHAT I DID IN THE GYM TODAY.


1/25/08


SQUAT
5X1@BAR WEIGHT
5X1@135
5X1@225
5X1@315
5X1@405
ADDED BFRIEFS HERE
5X1@585
3X1@620
ADDED SUIT STRAPS DOWN NO KNEE WRAPS
3X1@660
3X1@700
5X1@620


OPTED OUT OF DOING MY ASSISTANCE STUFF TODAY HAVE TO PULL TOMORROW AND HIT IT AGAIN ON HEAVY SQUAT ON MONDAY. BUT THEN I WILL BE BAC ON TRACK.

1/29/08


SQUAT
5X1@BAR WEIGHT
5X1@135
5X1@225
5X1@315
ADD BRIEFS
5X1@405
5X1@620
3X1@660
ADDED SUIT STRAPS DOWN
3X1@700
4X1@740
5X1@660


RH'S
10X3@BODYWEIGHT


T-BAR ROWS
10X1@115
10X1@140


PULL UPS
10X2@BODYWEIGHT


LEG CURLS
10X1@160
10X1@180


PULL THRU'S
10X2@GREEN BAND STRENGTH


AB WORK
 - CRUNCHES  30X3
 - LEG LIFTS 30X3
 - BICYCLES 30X3

1/30/08


BENCH
5X1@BAR WEIGHT
5X1@135
5X1@225
3X1@315
3X1@405
3 BOARD PRESS
3X1@475
3X1@500
3X1@510


INCLINE DB PRESS
6X1@100
6X1@130
6X1@160


ABS
 - CRUNCHES 30X1
 - LEG LIFTS 30X1


THATS IT SHORT AND SWEET. LEFT ELBOW WAS ACTING UP SO DIDNT DO DECLINES. WILL HIT THEM NEXT WEEK.

1/31/08


BOX SQUAT OFF 14" BOX
5X1@BAR WEIGHT
5X1@135
5X1@225
ADDED 250 LBS CHAIN
2X6@270


AFTER THAT DIDNT DO ANYTHING ELSE. MY LEFT ELBOW WAS FLARING UP SO IN ORDER TO BE SAFE I CALLED IT A DAY.

2/8/08


I DONT KNOW WHAT HAPPENED TODAY BUT NOTHING WENT RIGHT. MAYBE ITS BECAUSE OF THE NEW SHIRT. DBL PLY RAGE X SHIRT OPEN BACK. ANYWAY HERE IS WHAT I DID IN THE GYM TODAY.


BENCH
WARM UP SETS
10X1@ BAR WEIGHT
5X1@135
5X1@225
5X1@315
5X1@405
TO HELP BREAK THE SHIRT IN I DID THE FOLLOWING BEFORE MY WORK SETS
OFF 3 BOARD BOTH OF THE SETS WERE SMOKE SHOWS. EMPTY BASR WEIGHT
3X1@495
3X1@585
HERE IS WHERE I HAD THE PROBLEM. WHAT WAS SUPPOSED TO BE 2X3@675 OFF 2 BOARD
2 BOARD
0X1@675 NOT EVEN CLOSE TO TOUCHING SO I FIGURE I WOULD TRY A 3 BOARD
3 BOARD
0x1@675  DIDNT TOUCH

ANYWAY THE HELL IS WRONG. THE SHIRT DID FEEL LIKE A LOT OF PRESSURE ON THE DELTS BUT THE SPRING IS AWESOME. MAYBE I SHOULD GIVE IT SOME MORE TIME AND TRY IT NEXT WEEK OR SOMETHING WHO KNOWS. ANY HELPFUL HINTS HERE WILL HELP.

SINCE MY WORKOUT DIDNT GO AS PLANNED I DID THE FOLLOWING TO MAKE UP FOR IT OFF THE CHEST.

7X1@405
16X1@315
26X1@225


ISO INCLINE BENCH
8X1@180
7X1@270
6X1@340


DIPS
10X3@ BODY-WEIGHT


COUPLE SETS OF ABS AND THATS IT.

2/11/08


SQUAT
5X1@BAR WEIGHT
5X1@135
5X1@225
5X1@315
WORK SETS - ULTRA BIG BANDS + BLUE BANDS + CHOKED MINI'S
ADDED BRIEFS AND BELT
2X5@315


RH'S
10X2@BODYWEIGHT


T-BAR ROWS
10X1@115
10X1@160


PULL UPS
10X2@BODYWEIGHT


LEG CURLS
10X1@200
10X1@260


PULL THRUS
10X2@BLUE BANDS


ABS
 - CRUNCHES  30X1
 - LEG LIFTS 30X1

214/08


BENCH
WARM UP SETS
20X1@BAR WEIGHT
10X1@135
5X1@225
5X1@315
3X1@405
WORK SETS OFF 3 BOARD WITH SHIRT
3X1@495
3X1@585
ADDED 75LBS CHAIN (635 BOTTOM END WEIGHT 710 TOP END WEIGHT)
3 BOARD
3X2@635 +CHAIN
ONE DOWN SET NO SHIRT OR BOARDS. THIS WAS OFF CHEST.
18X1@315


INCLINE DB PRESS
6X1@110
6X1@120
6X1@130


CLOSE GRIP BENCH ABOUT 4" OFF CHEST
6X1@225
6X1@275
6X1@325


ABS
 - CRUNCHES 30X1
 - LEG LIFTS 30X1

2/16/08


DEAD (WORKED UP TO MY OPENER FOR THE MEET)
3X1@135
3X1@225
3X1@315
1X1@405
1X1@495
1X1@550


DB LATERALS
8X1@20
8X1@30
8X1@35


FACE PULLS
10X1@100
10X1@110
10X1@120


SHRUG MACHINE
12X1@180
12X1@270
20X1@90


ZOTTMAN CURLS
8X1@30
8X1@40
8X1@50


SINGLE DB EXTENSION
8X1@40
8X1@50
8X1@60



STARTING TO FEEL GOOD AGAIN.

2/18/08

TODAY WAS PROBABLY THE BEST SQUAT WORKOUT YET


SQUAT
WARM UP SETS
20X1@BAR WEIGHT
10X1@135
10X1@225
  8X1@315
WORK SETS W/ ULTRA BIG BANDS + BLUE BANDS + CHOKED GREEN AND MINI'S
2X5@405


RH'S
10X2@BODYWEIGHT


PULL UPS
10X4@BODYWEIGHT


LEG CURLS
10X2@220


PULL THRUS
10X2@BLUE BANDS


ABS
 - CRUNCHES  40X1
 - LEG LIFTS  40X1

900 WILL BE MINE

2/19/08

TODAY WAS A VERY BAD FOR ME IN THE GYM. NOTHING WENT RIGHT AT ALL.


BENCH
WARM UP SETS
10X1@BARWEIGHT
10X1@135
8X1@225
3X1@315
WORK SETS ADDED SHIRT OFF 3 BOARD
3X1@495
3X1@585
1X1@655 - THIS WAS SUPPOST TO BE FOR 3 AND THEN GO 725 WTF.

I WAS SO P.O.E.D I DID THE FOLLOWING AND CALLED IT A DAY COME BACK NEXT WEEK AND DO IT AGAIN.

DOWN SETS OFF CHEST
6X1@405
10X1@315
10X1@225
20X1@135
40X1@BARWEIGHT


ABS
 - CRUNCHES 40X1
 - LEG LIFTS  40X1

2/20/08


BOX SQUAT OFF 14" BOX
WARM UP SETS
10X1@BAR WEIGHT
10X1@135
10X1@225
8X1@315
WORKS SETS WITH ULTRA BIG BANDS, BLUE BANDS, AND CHOKED GREEN AND MINI BANDS
2X6@405


DEADS - JUST WORKED UP TO MY OPENER
1X1@405
1X1@495
1X1@550


SHORT AND SWEET NOTHING FANCY!!!!!!!!!!!!

2/29/08


BOX SQUATS OFF 14" BOX
WARM UP SETS OUT OF REGULAR SQUAT RACK
5x1@BAR WEIGHT
5X1@135
5X1@225
BOX SQUAT OFF 14" BOX WITH 250LB OF CHAIN
2X6@300


DEADS - WORK UP TO MY OPENER
1X1@405
1X1@495
1X1@550


AGAIN SHORT AND SWEET

3/3/08


SQUAT
WARM UP SETS
5X1@ BAR WEIGHT
5X1@135
3X1@225
2X1@315
ADD BRIEFS
1X1@405
1X1@495
1X2@585
ADDED SUIT
1X1@585
ADDED KNEE WRAPS. STRAPS DOWN ON SUIT
1X2@675
1X1@705
FELT REAL GOOD THIS WEEK. GOING TO TRY 735 NEXT WEEK WITH 150LBS CHAIN. AND HOPEFULLY GET SOME VIDEO UP AS WELL.


RH'S
10X2@BODYWEIGHT


PULL UP'S
10X3@BODYWEIGHT


LEG CURLS
10X1@120
10X1@140


PULL THRU'S
10X2@BLUE BAND STRENGTH


ABS
 - CRUNCHES  30X3

3/4/08


BENCH
10X1@BAR WEIGHT
5X1@135
5X1@225
3X1@315
2X1@305
WORK SETS WITH SHIRT
2X1@495 4 BOARD
2X1@585 3 BOARD
2X1@635 2 BOARD
1X1@655 1 BOARD
DOWN SET OFF CHEST NO SHIRT
10X1@315


ISO INCLINE
10X3@270


DIPS
10X3@BODY WEIGHT


ABS
 - CRUNCHES 30X3


MY BENCH FELT BAD. WAS REAL HEAVY.

3/7/08


BOX SQUAT OFF 14" BOX
10X1@BAR WEIGHT
10X1@135
8X1@225
ADDED 300LBS OF CHAIN
2X6@300


DEADS (60% OF MAX)
1X6@365


MACHINE BENCH
15X3@225

: http://www.youtube.com/watch?v=Pn_GzG7kpCI

3/14/08


DEADS (65% OF MAX)
WARM UPS
3X1@135
3X1@225
2X1@315
1X6@405 WITH 3 SEC HOLD AT TOP OF EACH SET


PULL UPS
8X3@BODYWEIGHT


PULL THRU'S
10X3@BLUE BAND STRENGTH

3/17/08


SQUATS
WARM UP SETS
5X1@BAR WEIGHT
5X1@135
5X1@225
5X1@315
WORK SETS
5X1@405
ADDED KNEE WRAPS
5X1@495
3X1@520
3X1@545
2X1@565


LEG CURLS
10X2@160


AB WORK
 - CRUNCHES  30X3

5/13/08


SQUAT
10X1@BAR WEIGHT
10X1@135
10X1@225
10X1@315
10X1@405
10X1@495


HACK SQUAT
8X1@240
8X1@330
8X1@420


LEG EXTENSIONS
10X3@120


LEG CURLS
10X3@120


CALVE PRESS SEATED
15X4@230


ABS
 - CRUNCHES  30X3

Hey Ryan, great to see you back!  :)

BEEN SICK FOR THE PAS FEW WEEKS JUST STARTED BACK UP AGAIN THIS PAST WEEK. THOUGHT I WOULD UPDATE MY LOGS.

5/15/08


BENCH
20X1@BAR WIEGHT
8X1@135
8X1@225
8X2@315


DB INCLINE
8X1@80
8X1@85
8X1@90


DIPS
10X3@BODY WEIGHT


PEC DECK
12X2@100

5/16/08


PULL UPS
8X2@BODY WEIGHT


LAT PULLDOWNS
10X1@150
10X1@180
10X1@200


SEATED ISO-ROWS
10X2@120


STIFF ARMS
10X2@80


ABS
 - CRUNCHES  30X3

5/20/08


SAFETY BAR SQUATS
10X1@BAR WEIGHT
10X1@150
10X1@240
10X1@330
10X1@420
10X1@510


LEG EXTENSIONS
10X3@130


LEG CURLS
10X3@140


STANDING CALVE RAISE
15X3@BODY-WEIGHT

5/21/08

 
BENCH
10X1@BAR WEIGHT
10X1@135
10X1@225
10X1@315
10X1@335


INCLINE BENCH
10X1@BAR WEIGHT
10X1@135
10X1@225
10X1@255


DIPS
10X3@BODYWEIGHT


ABS
 - CRUNCHES  30X2

Good to see you back on here. Why the high reps?

MUSCLE ENDURANCE. ITS GOOD FOR THE BODUY. IF YOU GO HEAVY ALL THE TIME THAT IS BAD.

5/26/08


JUMP ROPE 5 MINUTES


LEG PRESS
10X1@200
10X1@400
10X1@600
10X1@800


LEG EXTENSIONS
10X3@140


LYING LEG CURLS
12X3@95


STANDING CALVE RAISES
15X3@BODY-WEIGHT


ABS
 - CRUNCHES 20X2

6/2/08


SQUAT
10X1@BAR-WEIGHT
8X1@135
8X1@225
8X1@315
8X2@405
20X1@225


HACK SQUATS
8X3@340


LEG EXTENSIONS
10X3@140


SHRUGS
10X3@280

6/6/08


WALKED IN THE MORNING ABOUT 80 MINUTES


BACK


LAT PULLDOWNS
10X1@100
10x1@130
10X1@160
10X1@190


LOW PULLEY ROWS
10X1@150
10X1@180
10X1@210


BB SHRUGS
10X1@90
10X1@180
10X1@270


CARDIO TREADMILL 15 MINUTES

HERE IS AN OLD VIDEO OF ME DOING 315 FOR 22 REPS. KEEP IN MIND I DID THIS AFTER A VERY HARD WORKOUT WITH MY GOOD FRIEND RYAN KENNELLY.

: http://www.youtube.com/watch?v=ULilmOcPBDA

6/11/08


LEG PRESS
WARM UP SETS
10X1@180
10X1@380
WORK SETS
10X1@580
10X3@780


LEG EXTENSIONS
10X3@140


LYING LEG CURLS
12X3@95


SEATED CALVE PRESS
15X2@211 
 
 

6/12/08


LIGHT DAY TODAY. WILL BE LOWERING THE REPS AND UPING THE WEIGHT HERE IN A FEW WEEKS.


BENCH
20X1@BAR-WEIGHT
10X1@135
10X1@225
10X1@315
10X1@355
25X1@225


ISO INCLINE BENCH
10X2@180
8X1@270


DIPS
10X3@BODYWEIGHT


DB SIDE LATERALS
10X1@20
10X1@25
10X1@30


ABS
 - CRUNCHES 50X1

6/16/08


SQUAT
10X1@BAR-WEIGHT
10X1@135
10X1@225
8X1@365
8X1@455
8X1@505 (KNEE WRAPS ADDED)


LEG EXTENISONS
10X3@150


LEG CURLS
10X3@110


STANDING CALVE PRESS
15X3@211

Just saw your video benching 315 for 22 reps.  :o Good work!

6/17/08


BENCH
10X2@BAR-WEIGHT
10X1@135
8X1@225
8X1@315
8X1@365
30X1@225


DB INCLINES
8X1@80
8X1@90
8X1@100


DIPS
10X3@BODY-WEIGHT


CRUNCHES
30X2

6/19/08


PULL UPS
8X2


LAT PULLDOWNS (BEHIND)
8X1@160
8X1@190
8X1@210


SEATED ROWS
8X1@150
8X1@200
8X1@250


SHRUGS
12X3@210

6/20/08


BB PRESS IN FRONT
8X1@120
8X1@140
8X1@160


UPRIGHT ROWS
8X1@100
8X1@110
8X1@120


DB SIDE LATERALS
8X1@25
8X1@30
8X1@35


FACE PULLS
8X1@110
8X1@120
8X1@130


ZOTTMAN CURLS
8X1@35
8X1@40
8X1@45


DB EXTENSIONS
8X1@40
8X2@45

6/25/08


SQUATS
6X1@BAR
6X1@135
6X1@225
6X1@315
6X1@405
6X1@455
25X1@225


LEG EXTENSIONS
10X3@150


PULL THRU'S
10X3@GREEN BAND STRENGTH


STANDING CALVES
12X3@BODYWEIGHT

6/26/08


BENCH
15X1@BAR-WEIGHT
6X1@135
6X1@225
6X1@315
6X1@365
6X1@315
15X1@225
30X1@135


LOW CABLE PULLEYS
8X1@50
8X2@60


DIPS
10X3@BODY-WEIGHT

6/30/08


SQUAT
15X1@BAR
10X1@135
30X1@225
15X1@315


HACK SQUATS
10X1@180
10X1@270


LEG EXTENSIONS
10X3@150


STANDING CALVE RAISES
20X3@BODY-WEIGHT


JUMP ROPE
5 MINUTES

7/03/08


BENCH
10X1@BAR-WEIGHT
6X1@135
6X1@225
6X1@315
6X1@365
4X1@385
26X1@225 (ONLY DID THIS BECAUSE OF MY 385 SET SHOULD HAVE GOTTEN 8)


DB INCLINE
8X1@80
8X1@90
8X1@100


DIPS
10X3@BOADY-WEIGHT


ABS
- CRUNCHES 30X2


PUSH UPS
10X1@ WIDE POSITION
10X1@SHOULDER POSITION
10X1@FINGER PUSH UP WIDE POSITION
10X1@KNUCKLE POSITION ABOUT SHOULDER WIDTH

JUST UNDER TWO WEEKS LEFT AND THEN THE FUN BEGINS.

7/7/08

SQUAT (HALF WAY DOWN ONLY/ BELT ONLY NO KNEE WRAPS)
5X1@135
5X1@225
5X1@315
5X1@405
5X1@495
5X1@585
5X1@675


LEG EXTENSIONS
10X3@150


SEATED LEG CURL
10X2@100

7/8/08


BENCH
10X1@135
5X1@225
5X1@315
4 BOARD
5X1@405
5X1@495
5X1@545


DB INCLINE
8X1@100
8X1@105
8X1@110


DIPS
20X2@BODY-WEIGHT


CRUNCHES 30X2

7/11/08


RACK PULLS (ABOUT 2" OFF THE GROUND)
5X1@135
5X1@225
5X1@315
5X1@405
5X1@495
3X1@585


LAT PULLDOWNS
10X3@150


SEATED ROWS
10X3@200

PULL THRU'S
12X3@100

7/14/08


BOX SQUAT
10x1@BAR-WEIGHT
5X1@135
5X1@185
5X1@225
5X1@315
5X1@405


GM'S
5X1@135
5X1@225
5X1@315


LEG EXTENSIONS
10X3@150


STANDING CALVE RAISE
20X3@BODY-WEIGHT


CRUNCHES
30X2

7/16/08


BENCH
10X1@BAR
5X1@135
5X1@225
GOT A LITTLE CRAZY HERE
10X1@315
4 BOARD
6X1@385
5X1@405
OFF CHEST NOW
25X1@225
YEAH BABY YEAH MAN THAT FELT GOOD. FEEL THE PUMP.


ISO INCLINE
6X1@180
6X1@270
6X1@320


DIPS
10X3@BODY-WEIGHT


CRUNCHES
30X2

7/21/08


SQUAT
10X1@BAR-WEIGHT
5X1@135
5X1@225
5X1@315
5X1@405
5X1@425
10X1@225


LEG EXTENSIONS
10X3@150


SEATED LEG CURL
10X1@45
10X1@90
10X1@135


STANDING CALVE PRESS
25X2@BODY-WEIGHT


ABS
 - CRUNCHES  30X1
 - LEG LIFTS  30X1
 - BICYCLES  30X1

7/22/08


BENCH
10X2@BAR-WEIGHT
5X1@135
5X1@225
3 BOARD
3X1@315
3X1@405
3X1@455
3X1@495


INCLINE PRESS
8X1@225
8X1@245
8X1@265


DIPS
10X3@BODY-WEIGHT


ABS
CRUNCHES  30X1

7/30/08


TODAY WAS A SLOW DAY FOR ME. HAD TO DO A LOT OF MOVING AND SUCH. SO MY WORKOUT WAS SHORT. AND I MEAN SHORT.


BOX SQUAT AT PARALLEL
5X1@135
5X1@225
5X1@315
5X1@405
5X1@455


THATS IT. WAS JUST REAL TIRED TODAY.

8/4/08


SQUAT
5X1@135
5X1@225
3X1@315
BOX SQUAT AT PARALLEL ADDED TITAN BOSS SUIT AND BELT
3X1@405
3X1@495
3X1@585
3X1@655


LEG EXTENSION
10X3@150


LEG CURL
10X2@90
8X1@135


STANDING CALVE RAISE
20X2@BODY-WEIGHT


MY NEW BOSS SUIT IS CRAZY. I WEIGHED 253 TODAY. AND WHEN I GET UP TO 280 AND THEN ADD MY BRIEFS I AM GOING TO MAKE MY SUIT SCREAM FOR MERCY.

8/5/08

A.M. WORKOUT

CARDIO 30 MINUTES

P.M. WORKOUT

BENCH
10X2@BAR-WEIGHT
5X1@135
5X1@225
3X1@315
3X1@405
2 BOARD
3X1@455
OFF CHEST
20X1@225


SEATED MACHINE BENCH
10X3@225


PECK DECK
10X3@150


DONE SHORT AND SWEET 45 MINUTES.

8/7/08


DEAD (WANT TO BE ABLE TO PULL MY OPENER BEFORE I START MY TRAINING CYCLE)
5X1@135
3X1@225
3X1@315
1X1@405 (3 SEC HOLD)
1X1@475 (3 SEC HOLD)
1X1@510 (3 SEC HOLD)
1X1@520 (3 SEC HOLD)


LAT PULL DOWNS TO FRONT
10X1@150
10X1@200
10X1@250


NOTHING FANCY TODAY JUST SHORT AND SWEET

8/11/08


BOX SQUAT AT PARALLEL
5X1@135
5X1@225
3X1@315
ADDED ONLY SUIT AND BELT
3X1@405
3X1@495
3X1@585
3X1@675 (WAS ABLE TO TOUCH BUT ONLY ON THE LAST REP)


LEG EXTENIONS
10X3@160

8/22/08


PULLS
5X1@135
5X1@225
3X1@315
1X1@405
1X1@475
1X1@500
1X1@525


LAT PULL-DOWNS TO FRONT
10X3@200


PULL THRU'S
12X2@ GREEN BAND STRENGTH


ABS
 - CRUNCHES 30X1
 - LEG LIFTS 30X1
 - BICYCLE KICKS 30X1

8/25/08


SQUAT
5X1@135
5X1@225
3X1@315
ADDED SUIT STRAPS DOWN
1X1@405
1X1@495
STRAPS UP (AND MAN WAS THIS A SHOCKER, MY SUIT TIGHTEN UP LIKE CRAZY IN THE BACK)
3X1@585 - ABOUT 4 INCHES ABOVE PARALLEL


REVERSE BLUE-BAND SAFETY SQUAT BAR
2X1@315 W/ 75LBS OF CHAIN
2X1@365 W/ 75LBS OF CHAIN
2X1@405 W/ 75LBS OF CHAIN


LEG EXTENSIONS
10X2@150


SEATED LEG CURL
15X2@70


AFTER I ADDED MY STRAPS UP, I SAID TO MYSELF DAMN ITS GOING TO TAKE A LOT TO GET THIS TO GO PARALLEL. KEEP IN MIND AFTER I PUT ON 30 MORE LBS AND MY BRIEFS ITS GOING TO BE EVEN WORSE.   

Hi Ryan,

what suit is it?
I will be looking at different squat suits later in the year probably. Which ones would you recommend to take a look at?

Thanks.

Greetings,
Christian.

IT DEPENDS ON WHAT FEDERATION YOU LIFT IN. AS FOR ME I USE THE "TITAN BOSS SUIT WITH SUPER NXG+ 2 PLY SUIT"

It would be IPF. THanks.

the boss suit is not ipf approved

8/28/08


LIGHT BENCH DAY
10X1@135
5X1@225
5X1@315
4X1@405
10X1@315
30X1@225


DB BENCH
8X3@100


SHORT AND SWEET NOTHING SPECIAL

will start posting my workouts again on thursday. ;D

cool :)

10/29/09

BENCH
15X1@BAR-WEIGHT
10X1@135
5X1@225
5X1@315
5X1@345
5X2@365
10X1@225


DB INCLINE BENCH
8X1@100
8X1@105
8X1@120


DIPS
8X3@BODY-WEIGHT WITH 50LB KETTLE BELL


CRUNCHES
30X3

11/02/2009


SQUAT
10X1@BAR-WEIGHT
10X1@135
8X1@225
5X1@315
5X1@405
2X1@455
WAS A LITTLE WEAKER THIS WEEK. SO I DECIDED TO DO A FEW SETS ON THE LEG PRESS.


LEG PRESS
8X1@450
8X1@540
8X1@630


LEG EXTENSIONS
10X1@130
10X1@150
10X1@170


LYING LEG CURLS
10X2@110


CRUNCHES
20X2

Hey Ryan, good to have you back here! :)

2/24/10


BENCH
20X1@BAR-WEIGHT
10X1@135
10X1@225
5X1@315 WITH MINI BANDS BEHIND BACK
8X1@315
5X1@315 WITH MINI BANDS BEHIND BACK
8X1@315


ISO INCLINE BENCH
8X1@310
8X1@290
10X1@250


CABLE CROSSOVERS
15X3@60


DIPS
20X2@BODY-WEIGHT

3/1/10


SQUAT
10X1@BAR-WEIGHT
10X1@135
8X1@225
5X1@345
5X1@435
5X2@525 (RAW PR)


FRONT SQUATS
5X1@225
5X2@275


LEG EXT
10X3@150


LYING LEG CURLS
10X3@150


STANDING CALF PRESS
20X2@BODY-WEIGHT


ABOUT 3 MONTHS TO GO BEFORE I START MY MINI PREP FOR MY TRAINING ON MY NEXT MEET!!!!!!!!!!!!!!!!!!!!!!!!

3/4/10


BENCH
WARM UP SETS
10X1@BAR-WEIGHT
10X1@135
8X1@225
WORK SETS
5X1@315
5X1@365
5X1@405
DROP SETS
12X1@315
20X1@225


INCLINE PRESS
6X1@275
6X2@295


SEATED MACHINE DECLINE PRESS
8X1@270
10X2@180


DB KENNELLY EXTENSIONS
10X1@40
10X1@45
10X1@50


TRICEP PUSHDOWNS
20X2@60

There's some serious tonnage being moved in here...

TRUST ME YOU HAVENT SEEN NOTHING YET. ;D

3/6/10


LAT PULL DOWN FRONT
WARM UP SETS
10X2@100
WORK SETS
8X3@200


DEADS OFF FLOOR
5X1@225
5X1@315
3X1@405
NOT BAD BUT COULD BE BETTER. GOING TO TRY AND GO UP 5LBS A WEEK UNTIL I START TRAINING FOR MY MEET. GRIP STRENGTH SUX THOUGH, ANY SUGGESTIONS WOULD BE MOST HELPFUL.


LOW PULLEY ROWS
8X3@200


DB SHRUGS
15X1@105
15X1@120
15X1@135


HYPOS
20X3


ROPE PULL DOWNS
10X3@100
THIS IS JUST FOR STRETCHING THE BACK ONLY.


MACHINE CLOSE GRIP CURLS (OUTER BICEP HEAD)
10X1@100
10X1@110
10X1@120


ZOTTMAN CURLS
10X2@40

3/8/10


SQUAT
WARM UP SETS
10X1@BAR-WEIGHT
10X1@135
8X1@225
WORK SETS
5X1@315
5X1@405
5X1@500


LEG EXT
10X3@170


SEATED LEG CURL
10X3@130


ABDUCTOR
20X1@110


ADDUCTOR
20X1@110


STANDING CALF PRESS
20X3@BODY-WEIGHT

3/10/10


BENCH
WARM UP SETS
20X1@BAR-WEIGHT
10X1@135
8X1@225
WORK SETS
5X1@315
3X2@405
10X1@315
20X1@225


SEATED INCLINE MACHINE
10X1@250
8X1@270
6X1@290


SEATED DECLINE
8X1@230
10X2@180


SEATED FLY MACHINE
10X3@130

3/12/10


DEADS WITH MINI BANDS (OFF FLOOR)
10X1@135
10X1@225
5X1@315
5X3@405
3X3@455
FELT PRETTY GOOD TO LIFT HEAVY AGAIN. EVEN THOUGH I HAD ASSISTANCE FROM THE BANDS. WILL SHOOT FOR 475 NEXT WEEK.


LAT PULL-DOWNS FRONT
10X3@200


DBSL'S
20X3@200


ROPE PULL-DOWNS
10X3@120


DB SHRUGS
10X2@120
10X1@135

3/16/10


SQUAT
WARM UP SETS
20X1@BAR-WEIGHT
10X1@135
10X1@225
10X1@315
WORK SETS W/ KNEE WRAPS
5X1@405 SMOKE SHOW
5X1@495 EASY
5X2@525 BRING IT BABY (RAW PR)


FRONT SQUATS
10X1@225
8X1@275
6X1@295


LEG EXT
10X3@170


SEATED LEG CURL
10X3@150

3/17/10


BENCH
20X1@BAR-WEIGHT
10X1@135
8X1@225
5X1@315
5X1@385
3X2@405


INCLINE BENCH
6X1@225
6X1@275
6X1@315


DIPS
10X3@BODY-WEIGHT W/ 5OLB KETTLE-BELL AROUND WAIST

3/18/10


LAT PULLDOWN FRONT
10X3@120
8X3@200


RACK PULLS W/ STRAPS
3X1@405
3X1@495
3X1@545


DB ROWS
8X3@105


HYPERS
20X3


ROPE PULLS
10X3@110

3/19/10


DB FRONT RAISES
10X1@40
10X1@50
10X1@60


MACHINE SIDE LATERALS
10X1@130
10X1@150
10X1@170


REAR DELT MACHINE
10X1@130
10X1@150
10X1@170


ZOTTMAN CURLS
8X1@30
8X1@40
8X1@50


BB CURL
15X1@95


SINGLE ARM TRICEP EXT
8X3@50


TRICEP PUSH DOWN
20X1@50

3/22/10


SQUAT
10X1@BAR
5X1@135
5X1@225
5X1@315
KNEE WRAPS
5X1@405
5X1@495
5X1@515
1X1@555 (NEW RAW PR BY 25 LBS)


LEG EXT
10X3@170


SEATED LEG CURL
10X3@150


STANDING CALF PRESS
20X3@BODY-WEIGHT

3/24/10


BENCH
10X1@BAR
10X1@135
8X1@225
5X1@315
3X1@405
10X1@315
15X1@225
30X1@135


INCLINE MACHINE
8X1@250
8X1@255
8X1@260


DECLINE MACHINE
10X1@180
10X1@230
8X1@250

3/29/10


SQUAT
10X1@BAR-WEIGHT
10X1@135
8X1@225
5X1@315
ADD BELT AND KNEE WRAPS
5X1@405
5X1@495
FELT A LITTLE SORE THIS WEEK. STILL RECOVERING FROM MY RAW PR I DID LAST WEEK AND SHOCKED MYSELF. WILL HIT IS HARD AGAIN NEXT WEEK. GOING FOR 520X5.


FRONT SQUATS
5X1@225
5X1@275


LEG EXTENSIONS
10X3@150


LIKE I SAID EARLIER I FELT DEAD. GOING TO TAKE IT EASY THE REST OF THE WEEK.

3/31/10


BENCH
30X1@BAR-WEIGHT
10X1@135
10X1@225
10X3@315
20X1@225


INCLINE BENCH
8X3@250


DIPS
10X3@BODY-WEIGHT

4/2/10


lat pulldown to front
10x3@120
10x3@200


db pullover
10x1@60
10x1@75
10x1@90


rope pulls
10x3@120


hypers
15x3@body-weight

4/3/10


SINGLE ARM CABLE RAISES
10X1@30
10X1@40


DB SIDE LATERALS
10X1@25
10X1@35


BB UPRIGHTS
10X2@115


REAR DELT MACHINE
10X2@110


SINGLE ARM DB EXTENSION
10X1@40
10X1@50


PUSHDOWNS
20X1@50


ZOTTMAN CURLS
10X1@30
10X1@35

4/6/10


ME DL

RACK PULLS 6" FROM GROUND
10X1@135
5X1@225
1X1@315
1X1@405
1X1@435
1X1@455
1X1@465
MY GRIP WAS GIVING OUT FAST ON THE LAST SET WTF!!! THE THING IS WHERE I TRAIN (YMCA) THEY DONT ALLOW CHALK. WHAT A LOAD OF CRAP. CANT WAIT TO GO BACK TO MY OLD GYM NEXT MONTH. THEN I CAN GET LOUD AND NASTY.


LEG PRESS
10X3@800


LEG EXT
10X3@170


SEATED LEG CURL
10X3@150


ABDUCS
20X1@110


ADDUCS
20X1@110


STANDING CALF PRESS
20X3@BODY-WEIGHT

4/7/10


ME BENCH
20X1@BAR-WEIGHT
10X1@135
3X1@225
3X1@315
1X1@365
1X1@385
1X1@405
1X1@415


INCLINE PRESS
10X1@250
10X1@270
10X1@290


CABLE CROSSOVERS
10X1@60
10X2@70

4/9/10


PULL UPS (WARM UP)
8X2@BODY-WEIGHT


LAT PULL-DOWN TO FRONT
10X3@200


RACK PULLS (2" ABOVE KNEES)
3X1@315
3X3@405
ADDED STRAPS
3X2@495
3X2@585
HOPEFULLY SOMEDAY I WILL GET TO THE POINT OF DOING THIS OFF THE FLOOR. FELT PRETTY GOOD TODAY BUT COULD ONLY GET BETTER.


BB SHRUGS
10X3@315


WHY DOES MY DEAD SUCK SO BAD. I SHOULD BE PULLING IN THE 700'S. ANY IDEAS ANYONE?

That *is* strange for your obvious level of strength.  Maybe a video of a near-max  pull so we can evaluate form?

HERE IS THE VIDEO WHERE I HAVE MY BEST DEAD FOR COMPETITION AT 605 AND CAME CLOSE WITH A 630.

: http://www.youtube.com/watch?v=V-1Vo6oBc0k


CURRENT PR'S
SQUAT 805
BENCH 670
DEAD   605
TOTAL 2065


MY GOALS FOR 2010
SQUAT 905
BENCH 700
DEAD 655
TOTAL 2200

I bet you'd do really good sumo style,particularly if you use any squat gear.  But rocking the rack pulls might help that lockout.  You look really powerful off the floor and past the knees.

Something else you might use that a buddy of mine used to good effect for lockout was keystone deadlifts.  Take the bar out of the rack and run the bar down the thighs to the top of the knees and then back up.  Do that for 5-9 reps and really load it.  He's pulling in the mid-600's raw on a regular basis and shooting for 700.

That said, I believe you're already deadlifting more than anybody else on the site so it may be more apropos for you to dispense advice than to get it from us :)

I WILL TRY THAT FOR A LITTLE WHILE. THANX FOR THE ADVICE. ;D

4/10/10


SHOULDERS AND ARMS


BB UPRIGHTS
12X1@115
12X1@125


REAR DELT MACHINE
10X2@130


ZOTTMAN CURLS
10X1@45
10X1@60


STRAIGHT BAR MACHINE CURL
20X1@80


SINGLE ARM DB EXT.
10X1@40
10X1@50


PUSHDOWNS
30X1@50




ONLY HAD 35 MINUTES TODAY!!!!!!!!!!

4/12/10


SQUAT
10X1@BAR-WEIGHT
8X1@135
5X1@225
5X1@315
ADDED KNEE WRAPS AND BELT
5X1@405
5X1@495


RACK PULLS W/ STRAPS (2" ABOVE KNEE CAPS)
5X1@495
5X1@585





SHORT AND SWEET. DIDNT HAVE A LOT OF ENERGY TODAY. I HATE IT WHEN THIS HAPPENS!!!!!

4/14/10


BENCH
20X1@BAR-WEIGHT
10X1@135
8X1@225
5X1@315
3X3@405
10X1@315


INCLINE PRESS
6X1@225
6X2@275


DB BENCH
7X2@105


CABLE CROSSOVERS
12X1@60
12X1@70

4/16/10


LAT PULL-DOWN TO FRONT
WARM UP
10X3@120


SPEED PULLS @ 50% (1 MIN REST BETWEEN SETS)
8X2@330


HEAVY RACK PULLS W/ STRAPS (2" ABOVE KNEE CAPS)
3X1@495
3X1@585
3X1@655

4/19/10


SQUAT
10X1@BAR-WEIGHT
10X1@135
5X1@225
5X1@315
ADDED BELT AND KNEE WRAPS
5X1@405
5X2@495


RACK PULLS W/ STRAPS
3X1@495
3X1@585
3X1@655
DONE AT KNEE CAPS


LEG EXT
10X3@150


LEG CURL
10X1@140

4/21/10


BENCH
WARM UP SETS
10X1@BAR-WEIGHT
10X1@135
5X1@225
5X1@315
WORK SETS
5X3@405 OFF 2 BOARD
DOWN SET OFF CHEST
10X1@315


INCLINE PRESS
5X1@225
5X1@275
5X1@315


DIPS
20X2@BODY-WEIGHT

NEXT WEEK I WILL BE STARTING A 10 WEEK TRAINING CYCLE TO TRY AND IMPROVE ON MY RAW MAX ON SQUAT BENCH AND DEAD. I MAXED OUT THIS LAST WEEKEND AND DID THE FOLLOWING

SQUAT 560
BENCH 450
DEAD 500
TOTAL 1510

AFTER STARTING ON MAY 3, 10 WEEK CYCLE SHOOTING FOR THE FOLLOWING

SQUAT 605
BENCH 475
DEAD 530
TOTAL 1610



4/26/10


SQUAT
10X1@BAR-WEIGHT
10X1@135
8X1@225
5X1@315
10X2@405


LEG PRESS
10X1@400
10X1@600
10X1@800


ABDUCS
15X2@105


ADDUCS
15X2@105


LEG EXT
10X3@150


LEG CURL
10X3@125


STANDING CALF PRESS
20X3@BODY-WEIGHT


ABS
SUPER SET
CRUNCHESX30
WITH
BICYCLESX30
WITH
LEG LIFTSX30

5/3/10


SQUAT
5X1@BAR-WEIGHT
5X1@140
5X1@230
5X1@320
ADDED KNEE WRAPS
5X1@410
3X1@495
3X1@515


PAUSE SQUATS (3 SEC PAUSE)
3X2@250


LEG PRESS
10X2@600


SLDL'S (4" BOX)
8X3@300


PULL THRU'S
10X2@GREEN-BAND STRENGTH


CALVES
20X3@BODY-WEIGHT

5/5/10


BENCH
WARM UP SETS
20X1@BAR-WEIGHT
10X1@135
8X1@225
2X1@275
WORK SETS OFF 3BOARD
5X5@405


INCLINE BENCH
8X1@275
8X1@295
7X1@315


DECLINE BENCH
8X1@225
8X1@275
7X1@345


ABS
30X1@CRUNCHES
30X1@BICYCLES
30X1@LEG LIFTS

5/7/10


BOX SQUATS (BELOW PARALLEL)
5X1@140
3X1@230
3X1@320
2X1@410


SLDL'S (OFF FLOOR)
3X1@235
3X1@285
3X1@325
3X1@415


GM'S
5X1@185
5X1@275
5X1@315


LYING LEG CURLS
10X3@110


ABDUCTORS
12X2@105


ADDUCTORS
12X2@105

5/12/10



SQUAT W/ 125 LBS CHAIN EACH SET
5X1@BAR-WEIGHT
5X1@140
3X1@220
3X1@265
3X1@325
2X6@365


PAUSE SQUATS (ASS TO THE FLOOR)
3X2@250


LEG PRESS
10X2@800


SLDL'S (4" PLATFORM)
8X3@270


PULL THRU'S
10X2@GREEN BANDS


STANDING CALF PRESS
15X3@BODY-WEIGHT

5/13/10


BENCH (ALL SETS DONE WITH 75LBS CHAIN)
WARM UP SETS
5X1@BAR-WEIGHT
5X1@135
5X1@225
WORK SETS
5X3@355 OFF 2 BOARD
5X2@355 OFF 3 BOARD


INCLINE BENCH
8X1@225
7X1@275
6X1@315


DIPS
10X3@BODY-WEIGHT


AB WORK
CRUNCHES
LEG LIFTS
BICYCLES

1 SET EACH 30 REPS EACH

5/14/10


BOX SQUAT (BELOW PARALLEL)
5X1@145
3X1@235
3X1@375
2X1@435


RACK PULLS (KNEE CAP LEVEL)
2X1@360
2X1@485
ADDED STRAPS
2X1@555
2X1@625
2X1@680


PULL THRU'S
10X2@120


SEATED LEG CURLS
10X2@140


ABDUC'S
12X2@120


ADDUC'S
12X2@120

5/17/10


SQUAT
5X1@BAR-WEIGHT
5X1@135
5X1@220
5X1@310
5X1@405
5X1@495


PAUSE SQUATS (ASS ALL THE WAY DOWN 3 SEC PAUSE)
3X2@275


LEG PRESS
10X2@800


SLDL'S (OFF 4" BOX)
8X3@315


PULL THRU'S
10X2@100


SEATED CALF PRESS
15X3@BODY-WEIGHT

5/19/10


BENCH
ALL SETS W/ 75LBS CHAIN
10X1@BAR-WEIGHT
5X1@135
5X1@225
OFF 3 BOARD
5X5@365


INCLINE PRESS
8X1@230
7X1@280
7X1@320


DECLINE PRESS
8X3@315


3 SETS OF ABS 30 REPS EACH.

STARTING TRAINING ON MONDAY FOR MY NEXT MAX OUT ON MY RAW LIFTS. 10 WEEKS WITH WEEK 11 MAX OUT WEEK.

MY CURRENT MEET PR.

: http://www.youtube.com/watch?v=pUJTZhOb7Ew



LOOKING TO GO 500 RAW IN JUNE.

MEET PR SQUAT 805 AND A 600LB DEAD. MY CURRENT PR IN THE DEAD IS 605.

: http://www.youtube.com/watch?v=RPIDwMeiCLI


LOOKING TO GO 905 IN THE SQUAT AND 655 IN THE DEAD ON NOVEMBER 13TH.

GOT MY WORKOUT FOR THE NEXT 9 WEEKS OF A POST FROM A FELLOW POWERLIFTER WHICH WAS WRITTEN BY DAVE TATE. CANT WAIT TILL THE END TO MAX OUT. LOVE TRAINING THE WESTSIDE STYLE.


6/1/10


MAX EFFORT SQUAT

GOOD MORNINGS
WORKED UP TO A 3 REP MAX
3X1@BAR-WEIGHT
3X1@135
3X1@225
3X1@315
3X1@385
WORKED UP TO A 1 REP MAX
1X1@405
1X1@425
1X1@435


GLUTE HAM RAISE
10X3@BODY-WEIGHT


REVERSE HYPERS
8X3@50


PULLDOWN ABS
15X5@150


STRAIGHT LEG RAISES
15X5@BODY-WEIGHT

6/2/10


MAX EFFORT BENCH


BOARD PRESS (3 BOARD)
WORKED UP TO 3 REP MAX
3X1@315
3X1@405
3X1@475
3X1@500
WORKED UP TO 1 REP MAX
1X1@515
1X1@525


BB EXTENSIONS
10X1@85
10X1@95
10X1@105
10X3@115


TRI PUSH DOWNS
10X1@100
10X1@110
10X1@120


1 ARM DB SHOULDER PRESS
15X1@40
15X1@45
15X1@50

6/4/10


DYNAMIC EFFORT SQUAT

BOX SQUATS (50% OF RAW MAX)
2X10@280


REVERSE HYPERS
8X3@50


LEG PRESS
10X3@800


DB ROWS
10X3@110


BB SHRUGS
15X3@315

6/5/10


DYNAMIC EFFORT BENCH

BENCH PRESS
3 SETS RING FINGER GRIP
3X3@270
3 SETS MIDDLE FINGER GRIP
3X3@270
4 SETS COMPETITION GRIP
3X4@270


LYING DB EXTENSION
8X1@40
8X1@45
8X1@50
8X1@55


DB SIDE RAISES
10X1@30
10X1@35
10X1@40


BENT OVER DB RAISES
10X1@30
10X1@35
10X1@40



: http://www.youtube.com/watch?v=uTlg6ewoBYU

6/14/10


WEEK 3 OF PROGRAM

MAX EFFORT SQUAT

GOOD MORNINGS(WORKED UP TO A 3 REP AND 1 REP MAX)
3X1@BAR-WEIGHT
3X1@135
3X1@275
3X1@365
3X1@415
1X1@435
1X1@455
1X1@475


GLUTE HAM RAISE
8X3@BODY-WEIGHT WITH 25LB KETTLE BELLE


REVERSE HYPERS
8X3@90


PULLDOWN ABS
10X5@150


STRAIGHT LEG LIFTS
20X3



I TELL YOU WHAT THIS PROGRAM I FOUND BY DAVE TATE IS WORKING WONDERS FOR ME. CANT WAIT TO MAX OUT IN 6 WEEKS.

6/17/10


MAX EFFORT BENCH

BOARD PRESS
3X1@335
3X1@425
3X1@515
3X1@535
OFF CHEST NO BOARDS
10X3@315


LYING BB TRICEP EXTENSION
10X3@95
10X3@115


PUSH DOWNS
10X3@110


ONE ARM PRESS (STANDING FRO SHOULDER)
15X1@40
15X1@50
15X1@60

6/18/10


DYNAMIC EFFORT SQUAT


BOX SQUATS (PARALLEL)
2X10@315


REVERSE HYPERS
8X3@90


LEG PRESS
10X2@600
10X2@800


DB ROWS
6X4@110


BB SHRUGS
15X1@225
15X2@275

6/19/10


DYNAMIC EFFORT BENCH


BENCH
3X3@270 (RING FINGER)
3X3@270 (MIDDLE FINGER)
3X4@270 (COMPETITION GRIP)


LYING DB TRICEP EXTENSION
8X2@45
8X2@55


DB SIDE RAISES
10X1@25
10X1@30
10X1@35


FACE PULLS
10X3@120

6/21/10


MAX EFFORT SQUAT

LOW BOX SQUAT (BELOW PARALLEL)
3X1@315
3X1@405
3X1@495
3X1@545
1X1@575


GLUTE HAM RAISES
10X3@BODY-WEIGHT


THATS ALL THE ENERGY I HAD FOR TODAY. PROBABLY BECAUSE OF THE FACT I HAD NOTHING TO EAT BEFORE WORKING OUT. WONT LET IF HAPPEN AGAIN.

MY PLANNED ATTEMPTS FOR WEDNESDAY

1ST  385

2ND  425

3RD  465

7/14/10


Had to do chest and back today. Have a midterm in Calculus on Friday.


Bench
20x1@bar-weight
10x1@135
8x1@225
8x3@315


Lat Pulldowns To Front
10x3@200


Close Grip Bench
10x3@225


Seated Rows
10x3@200

8/16/10


SQUAT
10X1@BAR-WEIGHT
5X1@135
5X1@225
5X1@315
5X2@405
ADD KNEE WRAPS
5X1@455


SPEED PULLS (50% OF MAX)
2X3@330


LEG EXTENSIONS
10X3@120


LEG CURLS
10X3@95


CALF PRESS
20X3@BODY-WEIGHT

10/4/10


MAX EFFORT SQUAT/DEAD


SQUATS 0FF HIGH BOX
WARM UP SETS
10X1@BAR-WEIGHT
10X1@135
5X1@225
3X1@315
2X1@405
WORK SETS ADDED METAL ACE BRIEFS
1X1@495
1X1@585
1X1@655
FELT PRETTY GOOD. GOING TO TAKE TIME TO GET USED TO THE BRIEFS. BEEN A LONG TIME SINCE I HAVE GONE THIS HEAVY. HERE IS THE VIDEO OF MY SETS.

: http://www.youtube.com/watch?v=LGD3LaRtCiQ

LEG CURLS
7X4@125


PULL THRU'S
10X3@120


LAT PULLDOWN TO FRONT
7X3@250


ZOTTMAN CURLS
10X1@35
10X1@40
10X1@45


CRUNCHES
30X1
BICYCLES
30X1
HANGING LEG LIFTS
15X2

10/5/10


MAX EFFORT BENCH


BENCH 3 BOARD PRESS
10X1@BAR-WEIGHT
10X1@135
5X1@225
1X1@315
1X1@405
1X1@455
1X1@480
VIDEO OF MY LIFTS
: http://www.youtube.com/watch?v=kEPlI9j-7-Q


TRI PUSHDOWNS
7X1@110
7X2@130


DB EXT SINGLES
7X1@45
7X1@50
5X1@55


ASSISTED PULL-UPS
10X3@BODY-WEIGHT


CRUNCHES
30X1
SCISSOR KICKS
30X1

10/11/10


MAX EFFORT SQUAT/DEAD

STIFF LEGGED DEADS
5X1@135
3X1@225
2X1@315
0X1@405


DURING MY LAST SET, I FELT A SHARP PAIN IN MY LOWER BACK. I HAVE FELT THIS BEFORE AND LIKE LAST TIME I AM TAKING THE REST OF THE WEEK AND RESTING. JUST DO A LOT OF STRETCHING. BACK IS FEELING BETTER ALREADY WITH JUST A DAYS PASSING. HERE IS THE VIDEO OF MY LIFTS. ANY HELPFUL COMMENTS IS GREATLY APPRECIATED. THANK YOU!!!

: http://www.youtube.com/watch?v=z1JhY8DGdfY

10/25/10


LIGHT HIGH-BOX SQUATS
10X1@135
10X1@225
10X1@315
10X1@405


HEAVY RACK PULL SINGLES (JUST BELOW KNEE CAPS)
1X1@405
1X1@495
1X1@515


ADDUCS
15X3@105


ABDUCS
15X3@105


STANDING CALF PRESS
20X3@BODY-WEIGHT

11/1/10


ME SQ/DL

LOW RACK PULLS REVERSE W/ GREEN BANDS (JUST BELOW KNEE CAPS)
4X1@225
5X1@315
1X1@405
1X1@495
1X1@585
1X1@655
1X1@675


SAME MOVEMENT AGAIN
5X1@365 60%
5X1@380 62.5%
5x1@395 65%
5x1@410 67.5%
5x1@425 70%
VIDEO OF MY LIFTS
: http://www.youtube.com/watch?v=nWG-wBgb95k


SUSPENDED BB GOOD MORNINGS
5X1@225
5X1@245
5X1@265
5X1@285
5X1@305


SEATED CALVE PRESS
15X4@260


ABS
CRUNCHES 30X1
SCISSORS 30X1
BICYCLES 30X1

11/2/10


ME BP

FLOOR PRESS
5X1@135
5X1@225
5X1@315
1X1@365
1X1@385
1X1@405


FLOOR PRESS AGAIN
5X5@245 (60% OF MAX WEIGHT USED TODAY)


CHEST SUPPORTED ROWS
10X1@165
10X1@180
10X1@195
10X2@210


FACE PULLS
20X3@100


ABS
CRUNCHES 30X1
SCISSORS 30X1
BICYCLES 30X1

: http://www.youtube.com/watch?v=XvHxrx8Eguo

12/31/10


LAT PULL-DOWNS TO FRONT
WARM UP
10X3@160


RACK PULLS
5X1@225
3X1@315
1X1@405
1X1@495
1X1@555 10LB PR
5X1@315 2 SEC. PAUSE AT TOP
: http://www.youtube.com/watch?v=U9I1DWazopI

SEATED ISO ROWS
8X3@240


STRAIGHT ARM PULL-DOWNS
12X3@120

ITS BEEN 3 WEEKS SINCE I HAVE BEEN IN THE GYM. GOING TO TAKE THE NEXT FEW WEEKS GOING EASY BEFORE I START HITTING IT HARD AGAIN.


1/24/11


SQUAT
10X1@BAR-WEIGHT
10X1@135
10X1@225
8X1@315


LEG PRESS
10X3@400


LEG EXT
10X3@100


PULL THRU'S
10X3@MONSTER MINI-BAND STRENGTH


STANDING CALF PRESS
25X3@BODY-WEIGHT

1/27/11


BENCH
WARM UP SETS
20X1@BAR-WEIGHT
10X1@135
10X1@225
WORK SETS
8X3@225 W/ 130LBS CHAIN


CLOSE GRIP BENCH
10X1@225
20X1@135


ISO LATERAL CHEST PRESS
8X3@270


DIPS
10X3@BODY-WEIGHT


PECK DECK
FAILUREX3@100


DB SIDE LATERALS
15X2@25

3/18/11


db side laterals
10x1@20
10x1@30
10x1@40


db front laterals
10x1@35
10x1@40
10x1@45


face pulls
10x3@120


bb curls
10x3@100


alt db curls
10x2@40


db single tricep ext
10x1@40
10x2@45


pushdowns
20x1@50

3/28/11


squat
20x1@bar-weight
10x1@135
10x1@225
10x1@315
8x1@405


leg extensions
10x3@120


leg curls
10x3@95


standing calf press
25x3@body-weight

3/30/11


bench
20x1@bar-weight
10x1@135
10x1@225
8x3@315


db incline
8x1@95
8x1@105
8x1@115


dips
10x3@body-weight

4/4/11


squat (reverse green band assistance)
10x1@135
10x1@225
10x1@315
8x1@405
8x1@495
8x1@545


leg extensions
10x3@130


leg curl
10x3@110


standing calf press
25x3@body-weight


crunches
30x1
leg lifts
30x1

4/6/11


bench
10x1@bar-weight
10x1@135
8x1@225
with mini bands behind back
5x3@315 (2 sec pause each rep)


db incline
8x1@95
8x1@105
8x1@115


dips
10x2@body-weight


pec deck
15x2@120

4/7/11


lat pulldowns to front
10x3@200


seated iso rows
10x1@180
10x1@195
10x1@210


stiff arm pulldowns
10x3@120

4/12/11


squat
10x1@bar-weight
10x1@135
5x1@225
5x1@315
added knee wraps
5x1@405
5x1@455
5x1@460


leg ext
10x3@130


pull thru's
10x3@120
supersetted with
stnading calf press
25x3@body-weight

!!!!COMEBACK MEET IN DECEMBER!!!!

4/21/11


Dynamic Squat/DL

squat off box at parallel
10x1@bar-weight
10x1@135
10x1@225
2x10@315


lying leg curls
12x3@110


hyperextensions
15x3@body-weight


crunched
30x1
standing twists
30x1
leg lifts
30x1

4/22/11


DYNAMIC EFFORT BENCH


BENCH
3X8@285 W/MINI BANDS


RACK LOCKOUTS
5X1@315
5X1@365
5X1@405


SEATED MACHINE SHOULDER PRESS
12X3@130


PULL-UPS
6X4@BODY-WEIGHT

4/26/11


MAX EFFORT SQUAT/DL


PIN-PULLS
10x1@BAR-WEIGHT
10x1@135
5x1@225
3x1@315
1x1@405
1x1@505
1x1@535
1x1@550 (PR!)


GHR'S
15x3@BODY-WEIGHT


PULL THRU'S
12x3@120


CRUNCHES
30x1
STANDING TWISTS
30x1
LEG LIFTS
30x1

Read more: http://rigdonpowerpit.proboards.com/index.cgi?board=workouts&action=display&thread=1&page=5#ixzz1KjL70iIl

5/9/11


Max Effort SQ/DL


Pin-Pulls (just below knee caps)
10x1@bar-weight
10x1@135
5x1@225
5x1@315
3x1@405
1x1@495
1x1@565
1x1@585


GHR's
15x3@body-weight


Pull-Thru's
12x3@120


Crunches
30x1
Standing Twists
30x1
Leg Lifts
30x1

5/10/11


max effort bench

close grip bench
15x1@bar-weight
10x1@135
10x1@225
8x1@315
1x1@365
1x1@385
1x1@405


machine ISO tricep ext
12x3@120


pushdowns
20x2@80


db front raises
10x1@40
10x1@45


db side laterals
10x1@30
10x1@35


face pulls
12x3@110

5/12/11


dynamic squat/dl

dynamic squat (off box at parallel)
2x10@315


lying leg curls
12x3@110


pull thru's
12x3@120


crunches
30x1
standing twists
30x1
leg lifts
30x1

5/13/11


dynamic effort bench


bench (mini's behind the back)
3x8@285


rack lockouts (close grip style 6" from finishing)
5x1@315
5x1@365
5x1@405


seated machine shoulder press
12x3@130


pull ups
6x4@body-weight

5/16/11


Max Effort Squat/DL

Pin Pulls
10x1@bar-weight
10x1@135
5x1@225
3x12315
1x1@415
1x1@505
0x1@575 (think its time to lay off these and switch to something else next week, did 1x1@585 last week)


GHR'S
15x3@body-weight


Pull Thru's
12x3@110


Crunches 30x1
Standing Twists 30x1
Knee Lifts 30x1

5/17/11


max effort bench

close grip bench
10x1@bar-weight
10x1@135
8x1@225
5x1@315
1x1@365
1x1@395
1x1@415 (tied pr)


machine iso tri extensions
10x3@150


pushdowns
10x3@100


db front raises
10x1@50
10x1@55


db side raises
10x1@35
10x1@40


face pulls
15x2@120

5/20/11


dynamic effort bench


bench (with mini's behind back)
15x1@bar-weight
10x1@135
5x1@225
3x8@285


rack lockouts
5x1@335
5x1@385
5x1@425


seated machine shoulder press
10x3@140


pull ups
30 reps total ( 8 sets to complete)

5/23/11


leg press
10x1@200
10x1@400
10x1@600
10x1@800
10x1@850


leg extension
10x3@120


leg curl
10x3@110


standing calve raise
20x3@body-weight

5/24/11

slow day today


bench
10x1@bar-weight
10x1@135
5x1@225
5x2@315
5x1@365
8x1@315

5/26/11


lat pulls to front
10x3@150


deads
5x1@135
3x1@225
2x2@225
2x1@405


pull thru's
10x3@120

5/27/11


bb uprights
10x1@bar-weight
10x1@115
8x2@135


db side laterals
10x1@30
8x2@40


bb shrugs
20x2@210


machine curls
15x3@100


zottman curls
10x1@35
10x1@40


machine tri extension
10x3@130


pushdowns
20x2@90

5/31/11


half squats
5x2@bar-weight
5x1@135
5x1@225
5x1@315
5x1@405
5x1@495


kb squat swings
10x1@8k
10x1@20lb
10x1@35lb


leg ext
10x3@120


leg curl
10x3@110


crunches 30x1
standing twists 30x1
crescent kicks 15x1@each leg

6/1/11


bench
10x1@bar-weight
10x1@135
5x1@225
5x1@315
5x1@345
5x2@365


iso incline press
8x3@360


cables x-overs
10x3@80

6/3/11


lat pulldown front
10x3@150


dead (alt. between conv. and sumo)
2x1@330
2x1@330
2x1@330
2x1@330
2x1@330
2x1@330
2x1@330


low pulley rows
8x3@200


pull thru's
10x2@120

6/6/11


leg press
10x1@200
10x1@400
10x1@600
10x2@800


db deads between legs
10x3@85

short and sweet nothing fancy. have the first day of classes today. yeah baby

6/8/11


bench
15x1@bar-weight
10x1@135
5x1@225
5x2@315
5x1@365
3x1@405
10x1@315
15x1@225


pec deck
10x3@120


dips
12x3@body-weight

6/21/11


LEG PRESS
10X1@200
10X1@400
10X1@600
10X1@800


LEG EXTENSIONS
10X3@130


LEG CURLS
10X3@95


STANDING CALVE PRESS
20X3@BODY-WEIGHT

6/22/11


bench
10x1@bar-weight
10x1@135
10x1@225
5x2@315
2x1@405


iso incline bench
10x3@270


cables x-overs
20x3@80

6/27/11


SQUAT
10X1@BAR-WEIGHT
10X1@135
10X1@225
10X1@315
5X3@405


LEG EXTENSIONS
10X3@130


THATS IT. SHORT AND SWEET.

6/29/11


BENCH
10X1@BAR-WEIGHT
10X1@135
8X1@225
5X2@315
2X1@405
10X1@315
10X1@225


DB INCLINE
10X1@80
10X2@90


DIPS
10X3@BODY-WEIGHT

7/1/11


LAT PULLDOWN FRONT W/ FAT BAR
10X1@150
10X1@200
10X1@240


ISO SEATED ROWS
10X1@180
10X1@210
10X1@240


PULL THRU'S
10X3@110

7/5/11


leg press
10x1@no weight
10x1@200
10x1@400
10x1@600
10x1@800
10x1@1000


leg extension
10x3@130


kettle belle squat swings
10x3@35lb


lying leg curls
10x3@110


standing calf press
20x3@body-weight

7/6/11


bench
10x1@bar-weight
10x1@135
10x1@225
5x2@315
3x2@405


bb incline
8x1@245
8x1@260
8x1@275


dips
12x3@body-weight

7/7/11


lat pulldown to fron w/ fatbar
10x3@150


rack pulls
5x1@135
5x1@225
5x1@315
3x1@405
2x1@495
1x1@565
1x1@610


iso pull rows
10x3@210

7/11/11


box squat (just above parallel)
10x1@135
10x1@225
8x1@315
5x1@405
5x2@495


deads (alternating sumo and conventional stance)
1x5@315
2x6@405


abs
about 6 sets

7/12/11


bench
10x1@bar-weight
10x1@135
5x1@225
5x4@315


pec deck
10x3@120


machine seated bench press
10x1@195
10x1@210
10x1@225

7/14/11


LAT PULLDOWNS TO FRONT W/ FAT-BAR
10X2@150
10X2@200


RACK PULLS (JUST ABOVE KNEE CAPS)
3X1@315
3X1@405
1x1@495
1x1@585
1x1@635


ABS
CRUNCHES 30X2

7/18/11


LEG PRESS
10X1@200
10X1@400
10X1@600
10X2@800


LEG EXTENSIONS
10X3@120


ADDUCTS
12X3@105


ABDUCTS
12X3@105


PULL THRU'S
10X3@120

7/19/11


bench
10x1@bar-weight
10x1@135
10x1@225
5x1@315
off 3 board
5x3@405


db incline
10x1@100
10x1@110
10X1@120


pec deck
15x2@120


dips
10x3@body-weight

7/25/11


BOX SQUAT 2" ABOVE PARALLEL
10X1@135
5X1@225
5X1@315
5X1@225
5X1@405
5X2@495
5X1@585


LEG EXTENSIONS
10X3@130

7/26/11


bench
10x1@135
5x1@225
5x1@315
2 board
3x3@405


db incline
8x1@100
8x1@110


cable x-overs
10x2@80

7/28/11


lat pull-down front w/ fatbar
10x2@150
10x2@200


deads - 5 sec hold on last rep then 10 reps for shrugs
2x6@330


straight arm pull-downs
12x3@100

7/29/11


MACHINE SHOULDER PRESS
10X3@150


DB SIDE LATERALS
10X1@25
10X1@30
10X1@35


FACE PULLS
15X3@120


BB CURLS
10X1@65
10X1@85
10X1@105


ZOTTMAN CURLS
10X1@35
10X1@45


SEATED TRICEP EXTENSIONS
10X3@130


TRICEP PUSHDOWNS
20X2@60

8/9/11


leg press
10x1@200
10x1@400
10x1@600
10x1@800
10x2@1000


leg ext
10x3@130


leg curls
10x3@95


abducs
12x2@105


adducs
12x2@105





8/10/11

bench
10x1@bar-weight
10x1@135
8x1@225
6x4@315 (2 sec pause on each rep)


db incline
8x3@105


dips
10x3@body-weight


abs
about 3 sets

8/17/11


WIDE SQUATS
10X1@135
10X1@225
10X3@315


LEG PRESS
8X2@800


NOTHING FANCY TODAY BUT SEPTEMBER 5TH WILL BE A DIFFERENT STORY!!!!!

8/19/11


bench
10x1@135
5x1@225
1x1@315
1x1@405
10x1@315
10x1@225


thats it. tired today hopefully things will be better next week.

I have been sick twice over the past two months and just recently started getting my strength back. today was my first day that actually made me feel good. here is what happened.

10/24/11


leg press
10x1@no weight
10x1@200
10x1@400
10x1@600
10x1@800
10x2@1000


leg extensions
10x3@120


lying leg curls
10x3@110


standing calf press
25x3@body-weight

10/25/11


bench
20x1@bar-weight
10x1@135
10x1@225
8x2@315
10x1@225 w/ mini bands


incline press
8x1@225
8x1@235
8x1@245


cable cross-over
10x2@70

12/19/11


Max Effort Squat


Low Box Squat
3x1@225
3x1@315
3x1@405
3x1@455
1x1@495


GHR'S 5x5@65 LB KETTLE BELL


Rack Pulls
20x1@135
20x1@225
20x1@315


DBSL'S
8x1@85
8x1@100
8x1@115


Pull Down Abs
15x5@120

12/20/11


Max Effort Bench


Floor Press
5x1@135
3x1@225
3x1@315
3x1@385
1x1@415


JM Press
3x1@115
3x1@135


Incline DB Press
10x1@100
10x1@110


Seated DB Cleans
8x1@30
8x1@35
8x1@40
8x1@45


Straight Lying Leg Raises
15x5@Bodyweight

: http://www.youtube.com/watch?v=uhiPmv-yI8Q

12/22/11


DYNAMIC EFFORT SQUAT


BOX SQUAT
2X10@330


REVERSE HYPERS
8X5@70


CHEST SUPPORTED ROWS
8X4@135


GLUTE HAM RAISES
6X3@BODY-WEIGHT


PULL DOWN ABS
10X5@120

12/23/11


DYNAMIC EFFORT BENCH


BENCH (3 DIFFERENT GRIPS/ 45 SECONDS REST BETWEEN SETS)

PINKY GRIP
3X3@300
MIDDLE FINGER GRIP
3X3@300
COMPETITION GRIP
3X4@300


CLOSE GRIP BENCH
3X1@315
3X1@340


ONE ARM DB EXTENSIONS
10X1@35
10X1@45
10X1@55


FRONT PLATE RAISES
10X3@45

12/27/11


MAX EFFORT SQUAT

GOOD MORNING SQUATS
3x1@225
3x1@315
3x1@385
3x1@415
3x1@435
1x1@475
1x1@500


GHR'S
5x5@BODY-WEIGHT


DB LUNGES
10x4@45


PULL THRU'S
10x3@GREEN-BAND


PULLDOWN ABS
12x5@120

12/29/11


MAX EFFORT BENCH

BALL PRESS
20x3@18LB BALL


SEATED DB SHOULDER PRESS
10x1@40
10x1@50
10x1@60
10x1@70
10x1@80


SEATED TRICEP EXTENSION
6x5@130


FACE PULLS
10x5@130

12/30/11


Dynamic Effort Squat

Box Squats
2x10@340 (1 minute rest between sets)
2x1@495
2x1@565
2x1@605 (BARELY)


Reverse Hypers
8x4@70


Front Lat Pull Downs
8x3@200


GHR'S
10x4@BODY-WEIGHT

1/3/12


MAX EFFORT SQUAT


GOOD MORNING SQUATS
3x1@225
3x1@315
3x1@405
3x1@455
1x1@495
1x1@515 (PR!)


GHR'S
5x5@45LB KETTLE BELL


LUNGES
10x4@45LB DB


PULL DOWN ABS
12x5@120

1/4/12


BENCH

BALL PRESS
20x3@18LB BALL


BB PRESS
10x3@130


FACE PULLS
10x3@120


1/6/12


DYNAMIC EFFORT SQUAT
2x10@390


REVERSE HYPERS
8x4@70


PULL DOWNS TO FRONT
8x3@200


GHR'S
15x4@BODY-WEIGHT

MY JOURNEY BEGINS TODAY AND IM READY FOR BATTLE. SO HERE IS WHAT WENT DOWN. 4/21/12 CANT COME SOON ENOUGH AND THEN OFF TO NATIONALS.

1/16/12


MAX EFFORT SQUAT

BOX SQUAT
5X1@325
3X1@390
2X1@455
1X1@520
1X1@585
1X1@615
1X1@635


DB STIFF LEGGED DEAD'S
5X1@70
5X1@80
5X1@90


LEG PRESS
8X3@600


DB SHRUGS
10X4@100


AB WORK
30X1@CRUNCHES
30X1@LEG LIFTS
30X1@BICYCLE KICKS
30X1@STANDING TWISTS

1/18/12


MAX EFFORT BENCH

FLOOR PRESS
3X1@315
3X1@335
1X1@390
1X1@405
1X1@420
1X1@435


CLOSE GRIP BENCH
5X1@225
5X1@315
5X1@335


CHEST SUPPORTED ROWS
15X1@90
10X1@115
8X1@140
5X1@155
5X1@170


DB SIDE LATERALS
12X1@25
12X1@30
12X1@35


FACE PULLS
10X1@100
10X1@110
10X1@120


ABS
30X2@CRUNCHES

1/20/12


DYNAMIC EFFORT SQUAT


SQUAT
5x2@160 W/300LBS. CHAIN


DEADLIFT
4x2@315 @ 50%


GHR'S
12x4@BODY-WEIGHT


ABDUCTORS AND ADDUCTORS
15x3@105 EACH WAY


ABS
30x3@CRUNCHES

1/21/12


DYNAMIC EFFORT BENCH

BENCH
3x8@270 W/MINI'S


TATE PRESS
10x1@30
10x1@40
10x1@50
10x1@60


SEATED MACHINE OVER-HEAD PRESS
10x1@120
10x1@130
10x1@140


FAT MAN CHINS
10x4@BODY-WEIGHT

1/23/12


MAX EFFORT SQUAT

SSB SQUAT OFF BOX
4x1@420
3x12500
2x1@580
1x1@660
1x1@740
1x1@760
1x1@780


DB STIFF LEGGED DEADS
5x1@75
5x1@85
5x1@95


LEG PRESS
10x3@650


DB SHRUGS
10x4@105


ABS
30x1@CRUNCHES
30x1@LEG LIFTS
30x1@STANDING TWISTS

1 25 12


MAX EFFORT BENCH


BENCH 4 BOARD
5x1@315
5x1@405
3x1@495
1x1@510
1x1@525


CLOSE GRIP BENCH
5x1@245
5x1@335
5x1@350


CHEST SUPPORTED ROWS
15x1@100
12x1@125
10x1@150
7x1@160
5x1@175


DB SIDE LATERALS
10x1@25
10x1@30
10x1@35


FACE PULLS
10x1@110
10x1@120
10x1@130


ABS
30x3@CRUNCHES

1/27/12


DYNAMIC EFFORT SQUAT


SQUAT
2x5@275 W/ 300LB CHAIN


DEADS
2x4@315


GHR'S
12x4@BODY-WEIGHT


ABDUCTORS AND ADDUCTORS
15x3@105 EACH WAY


ABS
30x1@CRUNCHES
30x1@LEG LIFTS
30x2@STANDING TWISTS

1/28/12


DYNAMIC EFFORT BENCH


BENCH
3x8@275 W/ MINI'S
WORKED UP TO A MAX SINGLE W/ MINI'S
1x1@365
1x1@405
1x1@435


TATE PRESS
10x1@35
10x1@45
10x1@55
10x1@65


SEATED OVERHEAD PRESS
10x1@120
10x1@130
10x1@140


FAT MAN CHINS
10x4@BODY-WEIGHT

Do you use dumbbells or barbell for overhead press? 

it was machine overhead presses. but switching to db overheads now. i change it every three weeks.

2/10/12


DYNAMIC EFFORT SQUAT


SQUAT
2x8@405


DEADS
2x4@315


GHR'S
12x4@BODY-WEIGHT


ADDUCTORS AND ABDUCTORS
10x3@120 EACH WAY


ABS
50x2@CRUNCHES

3/12/12

MAX EFFORT SQUAT

SSB SQUAT
5x1@470
3x1@560
2x1@650
1x1@740
1x1@830
1x1@870


DBSL'S
5x4@130


LEG PRESS
10x3@900


SHRUGS MACHINE
10x4@270


ABS
30x3 @ CRUNCHES

3/15/12


MAX EFFORT BENCH

4 BOARD WITH RAGE X
3x1@505
2x1@595
1x1@645
1x1@680


CLOSE GRIP BENCH PINKY GRIP
5x3@325


LAT PULL DOWNS TO FRONT
12x5@220


SIDE DB LATERALS
10x1@35
10x1@40
10x1@45


FACE PULLS
10x3@120


ABS
50x1@CRUNCHES
50x1@LEG LIFTS
50x1@STANDING TWISTS

3/17/12


DYNAMIC EFFORT SQUAT

2x3@455 plus 210 lb chain


DEADS
2x4@335


GHR'S
12x4@BODY-WEIGHT


ABDUC'S & ADDUCTS
15x3@150 EACH WAY


ABS
4 SETS

3/18/12


DYNAMIC EFFORT BENCH


3x8@315 WITH MINI'S


TATE PRESS
10x1@40
10x1@45
10x1@50
10x1@55


OVERHEAD PRESS
10x4@150


CHINS
8x5

3/30/12


DYNAMIC EFFORT SQUAT

2x2@530 W/ 210LB CHAIN


DEADS
2x4@335


GHR'S
12x3@BODY-WEIGHT


ABDUCS AND ADDUCS
12x3@135 EACH WAY


ABS
50x3@CRUNCHES

5/21/12


BENCH
BAR-WEIGHTX10X2
135X10X1
225X8X2
WORK SETS
365X3X2


FLOOR PRESS
405X1X1


ALT DB FRONT PRESS
45X12X3


JM PRESS
155X8X3


I T Y'S
10X10X3


PUSHDOWNS
80X20X4


ALT DB CURLS
45X10X2


ABS
CRUNCHES 30X1
LEG LIFTS 30X1
STANDING TWISTS 30X1

5/23/12


SQUAT
BARX10
135X10
225X8X2
315X8
455X2X3


SQUAT WITH AVERAGE GREEN BAND
525X2X1


SSB ARCH BACK GOOD MORNINGS
155X10X3


BAND ASSISTED CLAM SHELLS
PURPLE MINI'S X10X3


1 LEG DB DEADLIFT
60X6X2


LEG CURLS
65X25X4

5/25/12


SPEED BENCH W/ MINI BANDS
185X3X5


DP BENCH
100X12X2


TATE EXTENSIONS
45X10X5


STRIP THE RACK OHP
115X10X3


PUSHDOWNS
60X25X4


ALT HAMMER CURLS
50X8X3


ABS
CRUNCHES 30X1
LEG LIFTS 30X1
STANDING TWISTS 30X1

5/26/12


2" DEFICIT DEADLIFT
505X1X2


SAFETY BAR CONCENTRIC GOOD MORNING
330X1X1


DB ROWS
120X10X1


PULLDOWNS TO FRONT
210X12X4


SEATED BAND LEG CURLS
GREEN BANDX15X4


SUITCASE DEADLIFT
135X3X3

5/29/12


BENCH PRESS
335X3X3
MAX REP EFFORT
335X15X1


CLOSE GRIP FLOOR PRESS
295X8X3


ALT. DB FRONT RAISE
50X10X3


JM PRESS
165X8X4


I T Y'S
10X10X3


PUSHDOWNS
60X20X5


ALT. DB CURLS
45X8X3


ABS
CRUNCHES 40X1
LEG LIFTS 40X1
STANDING BB TWISTS 40X1

5/30/12


SQUAT
500X1X1


SQUAT WITH AVERAGE GREEN BANDS
600X2X1


SSB ARCH BACK GOOD MORNING
155X10X3


BAND RESISTED CLAM SHELLS
PURPLE BANDSX15X3


1 LEG DB DEAD-LIFT
60X6X3


LEG CURLS
50X25X4

6/1/12


SPEED BENCH W/ MINI'S
185X3X8


DB INCLINE BENCH
110X15X2


TATE EXTENSIONS
50X10X5


STRIP THE RACK OHP'S
135X10X3


PUSHDOWNS
50X25X5


HAMMER CURLS
50X8X3

6/2/12


SSB OLYMPIC STYLE SQUAT
300X8X2


DEADLIFT
405X5
455X5
435X5
475X3


DB ROWS
120X10X2


PULLDOWNS TO FRONT
220X12X4


SEATED BAND LEG CURLS
GREEN BANDX15X3


SUITCASE DEADLIFT
145X3X3

6/4/12


BENCH PRESS
410X3X1


2 BOARD PRESS
455X1X1


ALT. DB FRONT RAISE
50X10X3


JM PRESS
185X8X3


I T Y'S
10X10X3


PUSHDOWNS
70X20X5


ALT. DB CURL
45X10X3

6/6/12


SQUAT
505X2X2
545X3X1


SSB ARCH BAND GOOD MORNING
155X10X3


BAND ASSISTED CLAM SHELLS
PURPLE BANDSX15X3


1 LEG DEAD LIFTS
60X8X3


LEG CURLS
65X25X4