bigDman is getting fast - Page 28

**DJSTARER** · 09-12-2006, 02:20 AM

wow, that really is taking it easy.

I know i'm not man enough to take time off like that even though i should.

**bigDman** · 09-14-2006, 02:03 AM

its nice you get to go easy and you grow the most during the time lol

Wednesday- Upper Body- Maximal Strength/RFD emphasis (deload)

A)2 board Close Grip Bench Press 165x5 165x5 165x5
B1) Neutral Grip DB Bench Press 55x5 55x5
B2) Chest Suported Row- Pronated Grip 145x5 145x5
C1) One-Arm Face Pull #3x12 for 3 sets
C2) Supine 1-Arm DB Protraction 55x15 for 3 sets
D) Full contact Twist bar+35x8 for 2 sets

**bigDman** · 09-19-2006, 12:35 AM

Well here is today

Phase II Lower Body-Maximal Strength/RFD Emphasis

A) Low hurdle Lateral Hop 4x10/side
B) Alternating Split Squat Cycle Jump 4x6/side
C) Wide Stance Anderson Squat From Parallel Pins 45x5 135x3 225x3 245x3 275x1 225x3 225x3
D) Barbell Reverse Lunge 135x6 135x6 135x6 PR 135x5
E) Stiff legged deadlifts 295x6 295x6 295x6 I really concentrated on keeping my back flat on these because I’ve noticed my deadlift form sucks at higher weights so I decided to keep my back flat on all exercises and not let it round
F1) Dragon Flag 3x12
F2) DB Windmill 30x8 30x8 30x8

Here is my partner’s stuff

Phase II Lower Body-Maximal Strength/RFD Emphasis

A) Wide Stance Anderson Squat From Parallel Pins 45x5 95x5 145x3 155x3 175x0 145x3 145x3 145x3
B) Barbell Reverse Lunge bwx6 45x6 65x6 65x6
E) Stiff legged deadlifts 205x1 hurt wrist on the way up. He has bad wrist so we didn’t go on

**DJSTARER** · 09-19-2006, 01:27 AM

arn't reverse lunges nasty?

i love it.

**bigDman** · 09-19-2006, 01:52 AM

Quote:

Originally Posted by DJSTARER

arn't reverse lunges nasty?

i love it.

they are killer so are the anderson squats. I almost died. Pausing at the bottom for 2-3 seconds is killer

**bigDman** · 09-21-2006, 12:59 AM

Upper Body Maximal Strength/RFD emphasis
Broad Jumps 5x5
10-yard acceleration Standing and 3 point stance 4 sets each
A)Thick Bar Bench Press 135x5 165x3 205x3 215x2.5 PRI lost my arch and fell flat at the top of the 2nd rep so I didn’t get the last rep 185x3 185x3
B1) Alternating Incline DB press 55x6 55x6 55x6
B2) One Arm DB Row 55x6 55x6 55x6
C1) Medium, Neutral Grip Inverted row bwx10 bwx10 bwx10
C2) Full Contact Twist 45x10 45x10 45x10 PR

My partner’s stuff
Upper Body Maximal Strength/RFD emphasis

A)Thick Bar Bench Press 25x10 115x3 155x3 PR 135x3 135x3 135x3
B1) Alternating Incline DB press 35x6 45x6 55x3 50x6
B2) One Arm DB Row 35x6 45x6 55x6 50x6
C1) Medium, Neutral Grip Inverted row bwx10 bwx10 bwx10
C2) Full Contact Twist 45x10 45x10 45x10 PR

Then tonight I felt the need to get back to my grippers

I did
Hg100x20 hg150x20 hg200x20 Hg250x1 easy hg300x1 all this with both hands
Hard Hg 300x1 Im#2x1 with the right

I didn’t have chalk so my hands were a little slippery. I also haven’t gripped in a while. I’m going to get back in it

**bigDman** · 09-22-2006, 11:56 PM

Lower Body- Strength-Speed Emphasis
5-star Drill 5 sets each direction
A) Barbell Jump Squat 125x4 for 6 sets
B) Speed Deadlift 235x2 for 6 sets
C) Walking DB lunge 55x5/side for 4 sets PR
D1) Pull Throughs #3 bandx10 I stretched the band all the way out
D2) Bar roll out kneed elevated ~6 inches for 4x10

After the workout I tried to do a bar rollout from standing up quite funny if I do say so myself
I got a vid of my last set of speed deads, my last set of Lunges and me trying to do the standing bar rollout.
I use to do vids of almost every workout, but lately I have not been doing it so I thought I would take a vid
http://media.putfile.com/Speed-Deadl...thing-special-

**Fitnfirm** · 09-23-2006, 04:53 PM

BigD........I had a dream last night that you were a famous powerlifter !!!!! I will tell you that most of my dreams come true eventually. Damn you were HYOOOOOOOOGE in my dream!!!!!! You had these 3 girls carting around all your stuff like a little rat pack crew

**bigDman** · 09-23-2006, 09:28 PM

Quote:

Originally Posted by Fitnfirm

BigD........I had a dream last night that you were a famous powerlifter !!!!! I will tell you that most of my dreams come true eventually. Damn you were HYOOOOOOOOGE in my dream!!!!!! You had these 3 girls carting around all your stuff like a little rat pack crew

Thats kind of creepy... Were you one of the girls :lol3: if you were you prolly walked behind me

DarkFalcon · 09-23-2006, 10:02 PM

lol..good vid bro.

I like the rollout's at the end, especially when you hit the wall 3/4 of the way down.

**DJSTARER** · 09-24-2006, 02:17 AM

BIGD, you and I are going to open a gym so you have somewhere to train man. Nice vid and I like the speed pulls.

**bigDman** · 09-24-2006, 03:05 AM

Quote:

Originally Posted by DJSTARER

BIGD, you and I are going to open a gym so you have somewhere to train man. Nice vid and I like the speed pulls.

haha Id love to have my own gym. Acording to my mothers plans we are going to eventually clean the basment up so I have much more room to workout

and DF The day I can succsfully do a bar rollout from standing up will be one of the happiest days of my life

DarkFalcon · 09-24-2006, 09:20 AM

Quote:

Originally Posted by bigDman

haha Id love to have my own gym. Acording to my mothers plans we are going to eventually clean the basment up so I have much more room to workout

and DF The day I can succsfully do a bar rollout from standing up will be one of the happiest days of my life

The bottom part is a lot of ab strength so work on that and your golden. I used to be able to do a few but I'm old and fat now..lol.

**bigDman** · 09-24-2006, 01:58 PM

Quote:

Originally Posted by DarkFalcon

The bottom part is a lot of ab strength so work on that and your golden. I used to be able to do a few but I'm old and fat now..lol.

i figure by next summer ill be able to do one

**bigDman** · 09-24-2006, 11:53 PM

Yesterday I didn’t get a chance to workout so I did it today
In the morning I have a light lacrosse game. I did great. Laid out a couple people and had fun, but at some point I hurt my left shoulder and it bothered me in my workout.

Upper Body Speed/Strength

A) Push Jerk 1 rep max test- 185
4x2@115
4x2@125

B1) decline closegrip bench 155x4 175x4 175x4 175x4
B2) Pull-up, 25x4 30x4 30x4 30x4
C1) Prone Trap Raise, 5x12 5x12 5x12
C2) Cuban Press 15x10 15x10 15x10
C3) Internal Rotations, 5x15 5x15 5x15

The weights weren’t as heavy as I would have liked due to my shoulder.

My partner

A) Push Jerk 1 rep max test: 135
4x2@85
4X2@95
B1) decline closegrip bench 135x4 145x4 145x4 150x4
B2) Pull-up, bwx4 bwx4 bwx4 bwx4
C1) Prone Trap Raise, 15x12 15x12 15x12
C2) Cuban Press 15x10 15x10 15x10
C3) Internal Rotations, 5x15 5x15 5x15

09-12-2006, 02:20 AM	#811
DJSTARER eating more folate... Join Date: Oct 2005 Location: State College, PA Posts: 4,142 Recipes: 0 Rep Power: 116	wow, that really is taking it easy. I know i'm not man enough to take time off like that even though i should. __________________ 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

09-19-2006, 01:27 AM	#814
DJSTARER eating more folate... Join Date: Oct 2005 Location: State College, PA Posts: 4,142 Recipes: 0 Rep Power: 116	arn't reverse lunges nasty? i love it. __________________ 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

09-24-2006, 02:17 AM	#821
DJSTARER eating more folate... Join Date: Oct 2005 Location: State College, PA Posts: 4,142 Recipes: 0 Rep Power: 116	BIGD, you and I are going to open a gym so you have somewhere to train man. Nice vid and I like the speed pulls. __________________ 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

09-23-2006, 04:53 PM	#818
Fitnfirm Spanky Doodle ! Join Date: Jan 2006 Location: Muscle Land Posts: 1,821 Recipes: 0 Rep Power: 47	BigD........I had a dream last night that you were a famous powerlifter !!!!! I will tell you that most of my dreams come true eventually. Damn you were HYOOOOOOOOGE in my dream!!!!!! You had these 3 girls carting around all your stuff like a little rat pack crew

09-23-2006, 10:02 PM	#820
DarkFalcon I've got a RAGING clue! Join Date: May 2005 Location: dnyc99's cleaning staff Posts: 11,511 Recipes: 0 Rep Power: 299	lol..good vid bro. I like the rollout's at the end, especially when you hit the wall 3/4 of the way down.