My first contest journal - Page 3

**DJSTARER** · 04-19-2006, 06:21 PM

nice vid. I like the use of the crate for a box. I do that too. They stopped letting me use the bumpers for the pad.

**bigDman** · 04-22-2006, 04:06 PM

Last night I did yoga followed the normal routine
Held everything about 10-15 breaths more towards 15

Today I was going to max out on deadlift squat and bench
I go to do so and my squat suit doesn’t fit so I tell my self ill just wear a belt
I go to deadlift

45x5 135x5 225x3 295x1 365x1 415x0
WHHHAAATTT I’ve hit 415 raw a couple times and this time I lost it at my knees
What an off day... o well life goes on
I’m not maxing out on squat and ill max out on bench later tonight hopefully that will go better

Here are my plans I’m going to start the coan routine with a max of 415 and a projected of 455 once I get my suit returned and get the right size ill incorporate that in and max the projected max 485-495. I’m just going to keep on trucking and learn from this experience.

**bigDman** · 04-22-2006, 10:43 PM

hg100x10 hg150x10 hg200x6 hg250x1 easy hg300x1 hard hg300x1 then went to my 2 hit it a couple time missed it a couple times
then i did some pinching
passed 4 5's around my body 30 times
passed 5 5's around my body 10 times
passed 3 10's around my body 23 times
then i pinched 4 10's
then i 2 fingered pinched 2 10's(pinky and ring)
then almost for 3 10's(pinky and ring) and then got the 3 10's with pinky middle and ring

then i did extensor work and finshed

here is some of the stuff on vid

http://media.putfile.com/pinch-422

**bigDman** · 04-25-2006, 02:44 PM

Max Effort Upper Body

Close Grip Bench Press 45x10 95x5 135x3 185x3 195x3 PR These went good i should have tried 205
Key Press 60x5 65x5 PR 65x3 i really like these
Bent Rows 135x5 135x5 135x5 went real light because of teh coan routine im going to take things light intill i get a feel for the routine and what i can handle
Then i did some shoulder work Some overhead presses and some front raises
Then i had extra time so i did
Machine preacher curls 170x5 for 3 sets PR
then some ezbar curls not sure on the wieght but i did 1 set for 12 reps

Overall: A

A_N_91 · 04-25-2006, 07:26 PM

I don't know if I remember, but did you show me the key presses once?

BTW, when is your comp?

:nosthumbs: Awesome job on the PR's.

**bigDman** · 04-26-2006, 01:59 AM

http://trainordie.com/members/keypresses.wmv

^^key press^^^

contest on July 9th

A_N_91 · 04-26-2006, 08:08 PM

Ok yeh. You showed me those on msn before. I jsut didn't know if it was the same I was thinking of.

**bigDman** · 04-28-2006, 02:18 PM

speed bench 135x3 for 8 set various grips
then i dont really rember what i did after that but i did some inline dumbell bench
some shoulder presses and then some tricep extensions

the dumbell incline press sucked and the workout went okay but not ideal

Overall: C

**bigDman** · 04-30-2006, 06:49 PM

Deadlift: 135x5 225x3 295x1 345x2
Speed deadlift (60%): 8x3 @ 275 lbs (90 sec rest b/w sets)
3 circuits (rest 90sec between exercises, 2-3 minutes between circuits):
Stiff-leg deadlift: 8 reps(275)
Bent over row: 8 reps(155)
Underhand (reverse) grip lat pulldown: 8 reps(150)
Arched back good morning: 8 reps(135)

Very intense workout. My back is absolutely dead
Deadlifts were easy and smooth
The speed deads were tough I wasn’t use to pulling for triples in the speed dead
The circuits were crazy. I was a little cocky and used weight that was heavy and it pushed me to my max. I barely got threw the workout
The last circuit the rest periods were a little long
I’ve had some sort of stomach virus the past 2 days and by the end of the workout i thought I was going to throw up :p
heres a vid enjoy
comments on form or whatever would be great
http://media.putfile.com/Coan-week-1-

**bigDman** · 05-02-2006, 02:48 PM

i was going to do ME upper today but i was real tired so i just did DE upper

my new split looks like this

Tue: DE upper
Wed: Squat
Friday: ME upper
Saturday: coan

well today i did 8 or 9 sets of speed bench i did 3 reps at 135 i started of slow, but got faster throughout the sets
then i did skull crushers to behind the head did 85x10 for 3 sets PR
then i ran out of time

workout was okay

Overal: B

**Trick D** · 05-02-2006, 02:58 PM

Now that is a hardcore weight lifting video, good work!

**bigDman** · 05-03-2006, 06:36 PM

thanks trick

**bigDman** · 05-03-2006, 06:40 PM

May 03

Box Squat 135x5 185x3 225x3 PR This is a new pr since i have fixed my form
Decline situps 10x20 35x10 35x10
then Some Hip work

didnt do much. The squats felt great but i didnt want to go heavy cause i got a game tonight
when it came time to do ab work i lost all motivation
i hate abs

Overall: C

**bigDman** · 05-06-2006, 10:02 PM

Deadlift day

deadlift(80%) 45x5 135x5 225x3 295x3 325x1 365x1 What the hell i felt like crap everything felt 100 lbs more then it should have
I went on with my workout
Speed deads(65%) 295x3 295x3 295x1
Felt very heavy was so pissed off i just stopped there I couldn’t do 3 reps with my speed work. Very disappointed

I know exactly why I did so badly so that’s good (I had a big lacrosse game last night, to many things on my mind, bad pre workout meal)

This is a tiny bump I am going to continue with the routine and go and destroy the weight next Deadlift day. I’m going to take tomorrow and Monday off and I may do

**bigDman** · 05-10-2006, 11:07 PM

Max effort Upper

Bench 135x5 185x3 205x1 205x1 I havent benched heavy in a long time... last time i benched heavy i could do 205x3 so i should get back in a while
Tricep Extensions 95x6 95x6 95x6 PR 95x4 Felt good got a sharp pain in my hand on the last set
Front rises 30x10 30x10 30x10 PR front raises felt great

Overall: B

04-19-2006, 06:21 PM	#61
DJSTARER eating more folate... Join Date: Oct 2005 Location: State College, PA Posts: 4,050 Recipes: 0 Rep Power: 114	nice vid. I like the use of the crate for a box. I do that too. They stopped letting me use the bumpers for the pad. __________________ My philosophies on training: "Extreme training yields extreme results" "Just because you can, does not mean you should" "The best program is the one you are not doing" Penn State Powerlifting-181 lb weightclass PGA Professional of America Current Stats: 474 Squat 601 Deadlift 320 Bench Goals for next training cycle: 500lbs squat and a total over 1400 in competition

04-25-2006, 07:26 PM	#65
A_N_91 Pro Stature Join Date: Jan 2006 Location: New Jersey Posts: 849 Recipes: 0 Rep Power: 11	I don't know if I remember, but did you show me the key presses once? BTW, when is your comp? :nosthumbs: Awesome job on the PR's.

04-26-2006, 08:08 PM	#67
A_N_91 Pro Stature Join Date: Jan 2006 Location: New Jersey Posts: 849 Recipes: 0 Rep Power: 11	Ok yeh. You showed me those on msn before. I jsut didn't know if it was the same I was thinking of.

05-11-2006, 08:00 PM	#76
bigDman is missing heavy pulls Join Date: Apr 2005 Location: Maryland Posts: 4,657 Recipes: 0 Rep Power: 186