My first contest journal - Page 5

**bigDman** · 07-12-2006, 07:44 PM

Agility Workout (1-3 miniute rest between reps 5-10 miniiute rest between exersises)
#1 – Push-up starts – Basically, you’re going to lie on your stomach and then push yourself up, drive one knee forward and take off into a 10-15 yard sprint.
7 reps
#2 – Mountain climbers into a short sprint – This drill is similar to the push-up starts, but you’re going to start in the “up” push-up position with one knee forward and the other leg extended back Exchange your legs back and forth (4-6 times) and then take off into a short sprint.
5 reps
#3 – Jump-back acceleration starts – This drill is done from a standing position. If you’re doing this drill on a football field, start by placing your heels about 1” in front of the goal line. Jump backwards, but keep your upper body in FRONT of the goal line! Your feet should land almost a yard BEHIND the goal line. You can split your feet apart when you land (so your feet land in the same position that they will be in during the start of the 40.) Focus on pushing off of BOTH feet and then take off into a 10-15 yard sprint.
4 reps

**bigDman** · 07-15-2006, 04:07 AM

Started with some foam roller work
Then mobility work
Cat Camel 12 reps
Yoga Twist 8 each side
Prone Scorpion 8 each side
Windmill 8 each side
Scap Pushups 12 reps
Overhead broomstick 8 reps
Reverse warrior Lunge 5 reps each side
Calf Stretch 10 rep each side
Neck Stretch 15 seconds
Ankle Mobility Drills from 18 Tips for Bulletproof Knees
Then the workout
Bench 45x10 115x3 115+#1 bandx3x8 Felt real good... I like the feel of bands. Its really my first time using them benching. Next time I might add more real weight to the bar
Dumbbell Floor Press 35x10 55x10 65x10 75x9 first time doing these. I really like them.
Underhand lat pull down 165x8 165x8 165x8 165x8 these felt very strong
Hammer Curls 35x10 35x10 35x10 I haven’t curled in forever. i have no clue if this is a PR or not
Pull-ups bwx7 bwx5 bwx4
My back was dead from the pull downs and my biceps were dead from the curls so these were tough. I didn’t get close to my record of 24. I used straps because I didn’t want to worry about my grip I just wanted to finish off my back. I got video of these 3 sets that will be up soon

Workout went very well. I was pumped. I haven’t felt this good in the weight room for a while it was great. Hopefully it keeps up. It may be the roller work and mobility work. I hope it is and I hope all my workouts are this good from now on

Overall: A+

here is a picture of the band set up

**bigDman** · 07-15-2006, 06:58 PM

Did some foam roller work. Then did my mobility stuff
5 minutes on the Indo board (for my bad ankle)
Side twist 8 reps each side
Bird Dog 10 reps each side
Supine Scorpion 8 each side
Fire hydrant 10 each side
Supine Bridge 12 reps
Mini band side step 10 reps each side
Walking Spider Man 5 reps each side
Squat to Stand 8 Reps
Deep wide out drop 10 reps
Calf Stretch 10 reps each side
Ankle Mobility Drills from 18 Tips for Bulletproof Knees
Then my actual workout
Speed Box squat 45x10 135x2 135+chainsx2x3 145+chainsx2x4 These felt much more explosive then last week. I am not sure of the chain weight. It felt like 205 ish at the top when the bar weight was 145
Deadlift 115x5 225x1 295x1 365x1 385x1x3 *belt on* 385x1x1 I wanted to get some work at about 90% of my max
Barbell Jump Lunges 45x3 each foot for 6 sets these were explosive

I think I might start pulling conventional again and see how I do.

Overall:A

**bigDman** · 07-19-2006, 04:20 AM

Squated today
Did some foam roller work. Then did my mobility stuff
5 minutes on the Indo board (for my bad ankle)
Side twist 8 reps each side
Bird Dog 10 reps each side
Supine Scorpion 8 each side
Fire hydrant 10 each side
Supine Bridge 12 reps
X walk 10 reps each side
Walking Spider Man 5 reps each side
Squat to Stand 8 Reps
Deep wide out drop 10 reps
Calf Stretch 10 reps each side
Ankle Mobility Drills from 18 Tips for Bulletproof Knees
Then my actual workout
45x10 135x5 suit on 225x3(no parallel) 225x3(no parallel) 295x1(not parallel) 295x1(not parallel) 295x1(Parallel) Straps up Knee wraps on and belt on 365x1(not parallel) 365x1(not parallel) 365x1(not parallel) 365x1(Parallel) 415x1 PR

I hit a 65 lbs PR
I hit this easy. I didnt want to keep going up because i only had my brother to spot me and i ddint feel safe
i am so hyped
here is a Vid any comments critques or suggestions on form would be greatly apricated.
http://media.putfile.com/415x1

**bigDman** · 07-31-2006, 06:11 PM

Hey i just got back from vacation. I had fun everything went well. I did some bodyweight and mobility work while I was there. I hope to start working out again tomorrow

**bigDman** · 08-01-2006, 07:38 PM

Started with some foam roller work
Then mobility work
Cat Camel 12 reps
Yoga Twist 8 each side
Prone Scorpion 8 each side
Windmill 8 each side
Scap Pushups 12 reps
Overhead broomstick 8 reps
Xband walk 8 reps each side
Calf Stretch 10 rep each side
Neck Stretch 15 seconds
Ankle Mobility Drills from 18 Tips for Bulletproof Knees
Then the workout
Close grip 45x10 135x5 185x3 205x3 215x1 PR
Dumbbell Floor Press 80x5 80x6 80x6 80x4 PR lost balance on last set
Inverted Row(knees straight feet on ball) bwx6 bwx10 bwx8 bwx8
A) DB Cuban Press (also known as the muscle snatch):
Sets: 3
Reps: 8
Tempo: 4020
Weight: 15 lbs
Rest Interval: 60 seconds, during which you should stretch the pecs, lats, and anterior deltoids.
B) L-Lateral Raise
Sets: 1
Reps: 10
Tempo: 3020
Weight: 10
Note: This exercise should be performed immediately after the last set of Cuban presses only
I felt great Pumped up everything was clicking
I made a new during workout shake and it taste great(Syntrax Nectar Fuzzy Naval Protein Powder and Sunny D OJ)
It’s pretty nice
520 calories
0 grams fat
80 grams carbs(74 from simple sugars)
and 46 grams of protein

Overall: A+

**bigDman** · 08-02-2006, 01:53 PM

Side twist 8 reps each side
Bird Dog 10 reps each side
Supine Scorpion 8 each side
Fire hydrant 10 each side
Supine Bridge 12 reps
X walk 10 reps each side
Walking Spider Man 5 reps each side
Squat to Stand 8 Reps
Deep wide out drop 10 reps
Calf Stretch 10 reps each side
Ankle Mobility Drills from 18 Tips for Bulletproof Knees
Conventional deadlift 135x5 225x1 295x1 365x1 415x1 PR I haven’t pulled conventional since I missed 320 a while back. I haven’t hit 415 sumo in a long time. I think ill stick with conventional. The pull felt strong even with my horrific form. My hips shot up and I pretty much SLDL it, which has always been my problem. I’m good up to like 365 then my form falls apart. I did something to my right pec on the 365 pull and the 415 aggravated it more so I stopped my workout here

**bigDman** · 08-05-2006, 09:39 PM

Started with some foam roller work
Then mobility work
Cat Camel 12 reps
Yoga Twist 8 each side
Side Twist 8 each side
Windmill 8 each side
Scap Pushups 12 reps
Overhead broomstick 8 reps
X band Walk 8 reps each side
Leg swing 10 reps each side
Calf Stretch 10 rep each side
Neck Stretch 15 seconds
Ankle Mobility Drills from 18 Tips for Bulletproof Knees
Then the workout
Bench 45x10 115x3 115+#1 bandx3x8
Close Grip Bench 185x5x3
Pull-ups bwx8 bwx6
C1) Side Lying Dumbbell Abduction to 45°
Sets: 2
Reps: 10
Tempo: 3022
Weight: 10
Note: Start with your non-dominant arm. Without resting, proceed immediately to C2 with the same arm.
C2) Dumbell External Rotation
Sets: 2
Reps: 12
Tempo: 3022
Wieght 10
Note: Without resting, return to C1 and repeat superset with the other arm.

Overall: b

**Peaked_18** · 08-05-2006, 10:19 PM

That 415 wasn't parellel.

**bigDman** · 08-05-2006, 11:28 PM

Quote:

Originally Posted by Peaked_18

That 415 wasn't parellel.

I know

ive been working on depth

**Peaked_18** · 08-05-2006, 11:57 PM

Quote:

Originally Posted by bigDman

I know

ive been working on depth

Is it the suit, flexibility, etc?

**bigDman** · 08-06-2006, 03:07 AM

Quote:

Originally Posted by Peaked_18

Is it the suit, flexibility, etc?

Just getting use to the suit that was my first time squating in it

**bigDman** · 08-07-2006, 02:57 PM

Did some foam roller work. Then did my mobility stuff
5 minutes on the Indo board (for my bad ankle)
Side twist 8 reps each side
Bird Dog 10 reps each side
Leg swing 10 reps each side
Fire hydrant 10 each side
Supine Bridge 12 reps
X band walk 10 reps each side
Walking Spider Man 5 reps each side
Squat to Stand 8 Reps
Calf Stretch 10 reps each side
Ankle Mobility Drills from 18 Tips for Bulletproof Knees
Then my actual workout
ThickBar deadlift 205x1 275x1 (mixed grip)350x1
Double overhand 350x0 got it off the ground 325x0 lost at knees
Speed Deadlift(on the thick bar) 135x5 225x1 295x1x8
High Pull 155x3x4

**Peaked_18** · 08-07-2006, 03:33 PM

That's probably the reason, don't use the suit too much though. You got to compete in it, get it broke in, but not too much.

**bigDman** · 08-07-2006, 03:37 PM

ive squated in it 3 times and am finally getting the feel for it. You gotta fight for those last few inches.

08-05-2006, 10:19 PM	#129
Peaked_18 a la commode Join Date: May 2005 Posts: 4,247 Recipes: 2 Rep Power: 96	That 415 wasn't parellel.

08-07-2006, 03:33 PM	#134
Peaked_18 a la commode Join Date: May 2005 Posts: 4,247 Recipes: 2 Rep Power: 96	That's probably the reason, don't use the suit too much though. You got to compete in it, get it broke in, but not too much.