IronLion23

June 17th
ME Upper:
Close Grip Decline Bench Press:
1X6 135lbs
1X6 185lbs
1X5 225lbs

1X3 245lbs
1X3 255lbs
1X3 265lbs(PR 20lbs) felt really light. I thought for sure I would get an easy triple with 275.
1X2 275lbs(Never performed 275 on close grip)

Close Grip Barbell Floor Press:
1X8 135lbs
1X5 225lbs Was really in groove at this point.
1X3 235lbs
1X3 245lbs
Tri's felt really fresh today.

Wide Grip Lat Pulldown:
1X10 130lbs
1X10 130lbs
1X10 130lbs
1X9 150lbs
1X7 180lbs

Punch Style DB Bench Press:
1X6 85lb DB's
1X6 90lb DB's
1X7 90lb DB's
I was really pleased with this session. PR's in my two main moves and accessory work.

__________________
Penn State Powerlifting:198 lb weight class
goals:
bench:350lbs
squat: 501lbs
deadlift: 580lbs+
"When you think you've had enough, go the extra mile. It's always less crowded there."

IronLion23

June 19th:
DE Lower

Box Squats:
1X3 185lbs
1X3 185lbs
1X3 185lbs
1X3 185lbs
1X3 185lbs
1X3 185lbs
1X3 185lbs
1X3 185lbs

Speed Pulls:
1X2 135lbs
1X2 135lbs
1X2 135lbs
1X2 135lbs
1X2 135lbs
1X2 135lbs
1X2 135lbs
1X2 135lbs
Kept the weight very low today just to focus on building extreme speed on both moves.

Barbell Forward Lunges: 135lbs
1X6(each leg)
1X6
1X6

Cable Pull-throughs:
1X8 110 lbs
1X10 130lbs
1X10 130lbs
1X10 130lbs

Decline Crunches:
1X12
1X12
1X10

__________________
Penn State Powerlifting:198 lb weight class
goals:
bench:350lbs
squat: 501lbs
deadlift: 580lbs+
"When you think you've had enough, go the extra mile. It's always less crowded there."

IronLion23

June 20th
RE Upper:

Close Grip Incline Bench Press:
1X7 135lbs
1X10 155lbs
1X10 155lbs
1X10 155lbs
Forgot how awkward this can feel when you don't perform this move on a consistent basis.

DB Floor Press: 85lb DB's
1X8
1X9
1X8

Bent-over Barbell Rows:
1X10 135lbs
1X10 145lbs
1X10 155lbs

Frontal DB Shoulder Raises:
1X6 25lb DB's
1X6 25lb DB's
1X6 25lb DB's

Felt good to get a pump in the tri's and traps. Its been a while since I've been able to train four days in one week. Felt good to be able to rotate training and not skimp on my golf practice as well.

__________________
Penn State Powerlifting:198 lb weight class
goals:
bench:350lbs
squat: 501lbs
deadlift: 580lbs+
"When you think you've had enough, go the extra mile. It's always less crowded there."

IronLion23

June 23rd
ME Upper:
Close Grip Barbell Floor Press:
1X8 135lbs
1X5 225lbs

1X4 235lbs
1X2 245lbs
1X1 245lbs
Very disappointed with my performance this session. I was under rested and probably should have stayed outta the gym but i persevered nontheless.

Decline Close Grip Bench Press:
1X10 135lbs
1X5 225lbs

1X4 235lbs
1X3 245lbs
1X3 255lbs
1X2 265lbs
Also wasnt too thrilled with move. I set a really solid PR last week which I did not even come close to this week. I think it might be time for a deload and rest up.

One Armed DB Rows: 115lb DB
1X5
1X5
1X5
1X5
These were easy. Rested roughly 1 1/2 minutes between sets.

__________________
Penn State Powerlifting:198 lb weight class
goals:
bench:350lbs
squat: 501lbs
deadlift: 580lbs+
"When you think you've had enough, go the extra mile. It's always less crowded there."

bigDman

deload to reload

__________________
COME CHECK OUT MY JOURNAL

IronLion23

word up to that Big D. I've been goin a month now doin WS and think that it's time I give my CNS and body time to recover.

__________________
Penn State Powerlifting:198 lb weight class
goals:
bench:350lbs
squat: 501lbs
deadlift: 580lbs+
"When you think you've had enough, go the extra mile. It's always less crowded there."

DJSTARER

ya.



dre called me today. he's shieko-ing right now.

__________________
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

IronLion23

ME Lower:
Deadlifts: Completely raw, no belt
1X6 135lbs
1X5 225lbs
1X4 315lbs
1X3 365lbs

1X4 405lbs
1X3 455lbs
1X3 475lbs
1X2 495lbs

Pull felt really good today. Thanks to Big D, I've been doin grip work with a wide bar and its payin off. Had no grip issues whatsoever.

Hyperextensions:
1X10
1X10
1X10

__________________
Penn State Powerlifting:198 lb weight class
goals:
bench:350lbs
squat: 501lbs
deadlift: 580lbs+
"When you think you've had enough, go the extra mile. It's always less crowded there."

IronLion23

June 28th
RE Upper:
Close Grip Bench Press:
1X7 135lbs
1X6 185lbs

1X8 205lbs
1X8 205lbs
1X8 205lbs
1X7 205lbs*Failed on the eight rep at the two board mark.

Punch Style DB Bench Press:
1X8 80lb DB's
1X7 80lb DB's
1X7 80lb DB's
1X6 80lbd DB's*This set was to failure. I was definitely not used to all of the volume. Felt good to get a good pump in the tri's though.

Wide Grip Lat Pull-down:
1X12 130lbs
1X12 130lbs
1X8 130lbs
Upper Back feels good. I think I should be ready to start a Sheiko prep cycle.
Note: My weight at the current point in time is 205lbs. Hopefully I'll be able to slowly diet down to 198 so I will be training at my competition weight.

__________________
Penn State Powerlifting:198 lb weight class
goals:
bench:350lbs
squat: 501lbs
deadlift: 580lbs+
"When you think you've had enough, go the extra mile. It's always less crowded there."

IronLion23

Ok so I'm looking to deload, not this week, but next week. Anybody have suggestions as to how to lay out my training with regard to a standard four day Westside training program?

__________________
Penn State Powerlifting:198 lb weight class
goals:
bench:350lbs
squat: 501lbs
deadlift: 580lbs+
"When you think you've had enough, go the extra mile. It's always less crowded there."

bigDman

lots of ways depending on how much you need the deload

you could only do main movements and no accessory
you could only do accessory work and not do any of the main movements

Ive always found that when I deload i switch all my pressing movements to dumbbells and I try to keep the bar off my back

__________________
COME CHECK OUT MY JOURNAL

IronLion23

ME Upper
June 30th:Last max effort day of upper body until deload.

Decline Close Grip Bench:

1X6 135lbs
1X6 185lbs
1X5 225lbs

1X4 245lbs
1X3 255lbs
1X3 265lbs
1X3 275lbs Performed these with good tight form
1X2 285lbs As I brought the weight down and attempted to dig my shoulder blades into the bench i slipped backwards and almost lost the weight on the first rep. I failed on the third rep out of fatigue.

Close Grip Barbell Floor Press:
1X5 135lbs
1X5 185lbs
1X4 225lbs

1X4 235lbs
1X3 245lbs
1X3 255lbs (PR+5lbs for rep range)
1X2 265lbs (PR! never performed 265 for any floor press)

Lat Accessory work:
1X10 130lbs
1X8 150lbs
1X8 150lbs
1X8 185lbs
I was really surprised with my performance today. I thought for sure that I was burnt out and in need of a deload. Very psyched about the PR's and that I stayed focused and moved sum weight.

__________________
Penn State Powerlifting:198 lb weight class
goals:
bench:350lbs
squat: 501lbs
deadlift: 580lbs+
"When you think you've had enough, go the extra mile. It's always less crowded there."

IronLion23

July 2nd:
ME Lower

Deadlifts:

1X5 135lbs
1X5 225lbs
1X4 315lbs
1X3 405lbs
1X3 455lbs Pretty easy triple. Grip felt good and I was pretty explosive off the floor to the lockout.
1X2 495lbs
This session was performed completely raw.

Squat:
1X5 135lbs
1X4 185lbs
1X4 225lbs

1X3 245lbs
1X3 265lbs
1X3 275lbs
1X3 285lbs I was happy with this triple. I kept good posture and did not hunch over at all.
1X2 295lbs I could have done the triple but I was wiped from work and playing golf.

Straight Leg Good Mornings:
1X4 135lbs
1X5 185lbs
1X5 185lbs
1X5 185lbs
1X5 185lbs
Weight felt really light. I concentrated on maintaining the arch in my back as far down as I could go and then explosively pop the weight back to the starting position.

__________________
Penn State Powerlifting:198 lb weight class
goals:
bench:350lbs
squat: 501lbs
deadlift: 580lbs+
"When you think you've had enough, go the extra mile. It's always less crowded there."

IronLion23

July 3
RE Upper:

Punch Style DB Press:
1X10 65lb DB's

1X10 75lb DB's
1X10 75lb DB's
1X10 75lb DB's
1X10 75lb DB's
*Didnt rest for more than one minute between sets.

Close Grip Pullups:
1X10
1X8
1X4
1X4
1X4

Close Grip Bench Press:
1X8 135lbs

1X8 185lbs
1X8 195lbs
1X8 195lbs
*Felt really light. I'm very happy with the strides I have made as far as upper body strength.

__________________
Penn State Powerlifting:198 lb weight class
goals:
bench:350lbs
squat: 501lbs
deadlift: 580lbs+
"When you think you've had enough, go the extra mile. It's always less crowded there."