My first contest journal

**bigDman** · 03-11-2006, 08:53 PM

It will be benching and deadlifting only

I am training hard

I want my opening bench to be at least 225 and my opening deadlift to be at least 480. This journal will take you through my adventures of preparing for this contest

Lift · 03-11-2006, 09:09 PM

Awesome, im lookin forward to reading along best of luck bro, we're all cheering for you

**Peaked_18** · 03-11-2006, 10:04 PM

Get to it.

A_N_91 · 03-11-2006, 10:11 PM

This is gonna be awesome...What kind of routine are you doing?

**bigDman** · 03-11-2006, 10:13 PM

ill post my routine up in a bit
its pretty much west side

A_N_91 · 03-11-2006, 10:15 PM

Ok, did you ever try those routines (I forgot the name), I think like the Russian ones that you deadlift/bench 3x a week and supposidly they work great.

**bigDman** · 03-11-2006, 10:18 PM

no ive gotten great gains with westside so i stayed with it

A_N_91 · 03-11-2006, 10:19 PM

Quote:

Originally Posted by bigDman

no ive gotten great gains with westside so i stayed with it

Awesome :nosthumbs

**bigDman** · 03-11-2006, 10:41 PM

here was my workout today

deadlifts of 2 inch boxes 95x5 225x3 285x1 boxes slipped out form under me i fell and busted my toes
by the time i got everything toghter i lost all motivation to workout
ill be changing my routine to take out this exersize

Overall: E

hopfully i can have a MUCH better work out tommrow

**Peaked_18** · 03-11-2006, 10:42 PM

Ready for the 4" boxes?

**bigDman** · 03-11-2006, 10:48 PM

if i had a training partner to hold them still i would be :p

**bigDman** · 03-11-2006, 10:53 PM

heres my workout for the next 7 weeks
Max-Effort Lower Body Lifting
snatch grip Deadlift(1 week)/low box squat(1 week) iso Deadlift with pins right under the knees(2 weeks) Work up to a max set of 1-3 reps
ATG Squats 3x5-8
Good Morning 5x5-8
One legged squat 2x8-12
Back Extensions 3-4x6-10
Cable crunches 3x6-12
Russian Twist 2x6-12

Max-Effort Upper Body Lifting
floor Press/Board Press work up to max set of 1-3 reps
Dumbbell Floor press 6x8-12
Bradford Press 3x8-12
Barbell Row 3x8-12
Lat rises 2x8-12
Band Pull Apart 1x12-15
DE Lower
Speed Deadlift 9x1
ATG Squats 4-6x5-8
RDL 4-6x5-8
Back Extensions 3-4xfailure
Weighted crunches 3x6-12
GHR 2xFailure

DE upper
Speed Bench 8x3
JM Press 4x2-8
Pendley Rows 4x2-8
Pullups 3x2-8
Rotator Cuff Work(not sure what to do here but i know i need to do it)
Band Pull Apart 1x8-10

then im going to max out then take a week of then im doing ed coan's deadlift routine and some contest prep thing for bench(not sure what) any suggestions?

A_N_91 · 03-12-2006, 12:29 AM

http://www.zyworld.com/powerlifting/workout.htm

There's a few preps for deadlift, not sure about bench. The last article on from the east has a part of prepping for a meet.

**bigDman** · 03-13-2006, 02:23 PM

Close Gripp 45x5 135x3 155x5 185x3 PR
Bent Row 135x5 185x5 185x5 185x5 185x5 PR
Dumbel shoulder press 50x5 55x3 55x3 PR
Machine Preacher curls 160x5 160x5 160x5 170x5 PR

Close grips were nice i worked on form and saw a big wieght jump
Bent rows went well
Dumbell shoulder press were good had trouble stablizing the wieghts
Machine preacher curls were a joke. I hate the machine i just did them to prove some kid wrong :p

Overall: A

**powerman2000** · 03-14-2006, 12:05 PM

I'm really excited for your DL. :hyper2:

**bigDman** · 03-14-2006, 02:18 PM

Quote:

Originally Posted by powerman2000

I'm really excited for your DL. :hyper2:

give me a year and ill beat your best dl :p

nextteenamateur · 03-14-2006, 02:46 PM

Good luck man! I too am trying ot get my deadlift up there. I figure if I can add 5 pounds a month it'll be good progress.

**bigDman** · 03-15-2006, 10:21 AM

go for it

if i were you id shoot higher like 10 lbs a week

work hard and grind it out youll get it

03-11-2006, 08:53 PM	#1
bigDman is missing heavy pulls Join Date: Apr 2005 Location: Maryland Posts: 4,611 Recipes: 0 Rep Power: 186	My first contest journal It will be benching and deadlifting only I am training hard I want my opening bench to be at least 225 and my opening deadlift to be at least 480. This journal will take you through my adventures of preparing for this contest __________________ COME CHECK OUT MY JOURNAL

03-11-2006, 09:09 PM	#2
Lift I Love IronMass.Com Join Date: Nov 2005 Posts: 840 Recipes: 0 Rep Power: 11	Awesome, im lookin forward to reading along best of luck bro, we're all cheering for you __________________ MrLiftALot@hotmail.com "King Kong Ain't Got Sh*t On Me..."

03-11-2006, 10:13 PM	#5
bigDman is missing heavy pulls Join Date: Apr 2005 Location: Maryland Posts: 4,611 Recipes: 0 Rep Power: 186	ill post my routine up in a bit its pretty much west side __________________ COME CHECK OUT MY JOURNAL

03-11-2006, 10:18 PM	#7
bigDman is missing heavy pulls Join Date: Apr 2005 Location: Maryland Posts: 4,611 Recipes: 0 Rep Power: 186	no ive gotten great gains with westside so i stayed with it __________________ COME CHECK OUT MY JOURNAL

03-11-2006, 10:41 PM	#9
bigDman is missing heavy pulls Join Date: Apr 2005 Location: Maryland Posts: 4,611 Recipes: 0 Rep Power: 186	here was my workout today deadlifts of 2 inch boxes 95x5 225x3 285x1 boxes slipped out form under me i fell and busted my toes by the time i got everything toghter i lost all motivation to workout ill be changing my routine to take out this exersize Overall: E hopfully i can have a MUCH better work out tommrow __________________ COME CHECK OUT MY JOURNAL

03-11-2006, 10:04 PM	#3
Peaked_18 a la commode Join Date: May 2005 Posts: 4,297 Recipes: 2 Rep Power: 96	Get to it.

03-11-2006, 10:11 PM	#4
A_N_91 Pro Stature Join Date: Jan 2006 Location: New Jersey Posts: 849 Recipes: 0 Rep Power: 11	This is gonna be awesome...What kind of routine are you doing?

03-11-2006, 10:15 PM	#6
A_N_91 Pro Stature Join Date: Jan 2006 Location: New Jersey Posts: 849 Recipes: 0 Rep Power: 11	Ok, did you ever try those routines (I forgot the name), I think like the Russian ones that you deadlift/bench 3x a week and supposidly they work great.

03-11-2006, 10:42 PM	#10
Peaked_18 a la commode Join Date: May 2005 Posts: 4,297 Recipes: 2 Rep Power: 96	Ready for the 4" boxes?

03-11-2006, 10:48 PM	#11
bigDman is missing heavy pulls Join Date: Apr 2005 Location: Maryland Posts: 4,611 Recipes: 0 Rep Power: 186	if i had a training partner to hold them still i would be :p __________________ COME CHECK OUT MY JOURNAL

03-11-2006, 10:53 PM	#12
bigDman is missing heavy pulls Join Date: Apr 2005 Location: Maryland Posts: 4,611 Recipes: 0 Rep Power: 186	heres my workout for the next 7 weeks Max-Effort Lower Body Lifting snatch grip Deadlift(1 week)/low box squat(1 week) iso Deadlift with pins right under the knees(2 weeks) Work up to a max set of 1-3 reps ATG Squats 3x5-8 Good Morning 5x5-8 One legged squat 2x8-12 Back Extensions 3-4x6-10 Cable crunches 3x6-12 Russian Twist 2x6-12 Max-Effort Upper Body Lifting floor Press/Board Press work up to max set of 1-3 reps Dumbbell Floor press 6x8-12 Bradford Press 3x8-12 Barbell Row 3x8-12 Lat rises 2x8-12 Band Pull Apart 1x12-15 DE Lower Speed Deadlift 9x1 ATG Squats 4-6x5-8 RDL 4-6x5-8 Back Extensions 3-4xfailure Weighted crunches 3x6-12 GHR 2xFailure DE upper Speed Bench 8x3 JM Press 4x2-8 Pendley Rows 4x2-8 Pullups 3x2-8 Rotator Cuff Work(not sure what to do here but i know i need to do it) Band Pull Apart 1x8-10 then im going to max out then take a week of then im doing ed coan's deadlift routine and some contest prep thing for bench(not sure what) any suggestions? __________________ COME CHECK OUT MY JOURNAL

03-12-2006, 12:29 AM	#13
A_N_91 Pro Stature Join Date: Jan 2006 Location: New Jersey Posts: 849 Recipes: 0 Rep Power: 11	http://www.zyworld.com/powerlifting/workout.htm There's a few preps for deadlift, not sure about bench. The last article on from the east has a part of prepping for a meet.

03-13-2006, 02:23 PM	#14
bigDman is missing heavy pulls Join Date: Apr 2005 Location: Maryland Posts: 4,611 Recipes: 0 Rep Power: 186	Close Gripp 45x5 135x3 155x5 185x3 PR Bent Row 135x5 185x5 185x5 185x5 185x5 PR Dumbel shoulder press 50x5 55x3 55x3 PR Machine Preacher curls 160x5 160x5 160x5 170x5 PR Close grips were nice i worked on form and saw a big wieght jump Bent rows went well Dumbell shoulder press were good had trouble stablizing the wieghts Machine preacher curls were a joke. I hate the machine i just did them to prove some kid wrong :p Overall: A __________________ COME CHECK OUT MY JOURNAL

03-14-2006, 12:05 PM	#15
powerman2000 The Old Moderator Join Date: Apr 2005 Location: Colorado Posts: 4,281 Recipes: 0 Rep Power: 199	I'm really excited for your DL. :hyper2: __________________ Don't forget to periodize Best BP 507 lbs competitive Best Squat 705 lbs competitive Best DL 650 lbs competitive Guns don't kill people, men who come home early do. My workout log http://www.ironmass.com/forums/showthread.php?t=6247

03-14-2006, 02:46 PM	#17
nextteenamateur Pro Stature Join Date: Dec 2005 Location: Clemson, SC Posts: 336 Recipes: 0 Rep Power: 6	Good luck man! I too am trying ot get my deadlift up there. I figure if I can add 5 pounds a month it'll be good progress. __________________ My X-Factor bulk log: http://www.ironmass.com/forums/showt...d=1#post106271 My LipidFX log: http://ironmass.com/forums/showthrea...6900#post96900 ********* Discount Code for 5% Off: SPB296** RAW TESTED LIFTS: Dead - 455 Squat - 405 Bench - 230 (getting up there) Going for an 1100 pound total and beyond

03-15-2006, 10:21 AM	#18
bigDman is missing heavy pulls Join Date: Apr 2005 Location: Maryland Posts: 4,611 Recipes: 0 Rep Power: 186	go for it if i were you id shoot higher like 10 lbs a week work hard and grind it out youll get it __________________ COME CHECK OUT MY JOURNAL

03-15-2006, 05:58 PM	#19
bigDman is missing heavy pulls Join Date: Apr 2005 Location: Maryland Posts: 4,611 Recipes: 0 Rep Power: 186