BiGgYmRaT's Powerbuilding Journal

BiGgYmRaT · 09-14-2006, 10:01 PM

Hey guys I'm new to this Forum. This is my first post! I just wanted to start a journal and get some feed back from the people here. My routine is nothin special. I'm a very instinctive lifter, and do what I feel, when I feel! Enjoy!

Here's Last nights W/O

4:35
208lbs
110 Mins

Incline Bench-135x12*, 185x6, 205x6, 225x6, 245x5, 255x3

Decline Bench- 185x12, 225x10, 275x7, 315x3

Standing Military Press- 95x10, 135x6, 145x5, 155x5-1

CG Bench- 185x8, 225x5, 245x4, 265x3-1
Alt w/
Seated calf raise- 150x20, 175x18, 200x15, 225x12

VBar Cable Press Downs- 85x12, 100x8, 115x6, 130x4

Standing Ham Strength Calf Raise-120x15, 130x12, 140x10
Alt w/
Life Fit Rot Torso-100x15, 120x15, 140x15
Alt w/
Ham Strength MTS Ab Crunch- 65x20, 85x15, 105x12

**Proverbs** · 09-14-2006, 10:11 PM

Welcome to IronMass .. it's great to see you starting a journal. There are plenty of great people here to give you feedback and offer advice. Don't be afraid to post up any questions you might have.

**DarkFalcon** · 09-14-2006, 10:15 PM

Hey BGR welcome to IronMass!

Great to see you start a journal right off the hop, you have some impressive lift's already and from your avy I can see your doing great already. Looking forward to seeing you around the forum. Cheers

**bigDman** · 09-14-2006, 10:43 PM

nice strength bro

**DJSTARER** · 09-15-2006, 02:50 AM

strong mo-fo.

Welcome.

BiGgYmRaT · 09-15-2006, 08:37 AM

Thanks for the warm welcome guys! Glad you liked my first workout! I'm hoping to have some pretty intense HEAVY sessions now that I am done cutting for the summer....

**builtbeast** · 09-15-2006, 01:22 PM

Nice job on the inclines

Quote:

Originally Posted by BiGgYmRaT

I'm hoping to have some pretty intense HEAVY sessions now that I am done cutting for the summer....

Looking forward to those.

BiGgYmRaT · 09-16-2006, 12:16 AM

Quote:

Originally Posted by builtbeast

Nice job on the inclines

Looking forward to those.

Thanks! I was pretty impressed with this Inclines myself! They've always been my weakest link

BiGgYmRaT · 09-16-2006, 12:25 AM

3:15pm
75 Mins
207lbs

Hammer Chins- BWx10, 30x8, 50x7, 70x5, 90x2

Pendlay Rows- 135x15, 185x10, 225x8, 245x6

Power Cleans- 135x10, 155x8, 185x8, 205x6, 225x3

DB Shrugs-120x15, 130x15, 140x10
Alt w/
WG Standing EZ curl-90x15, 100x10, 110x8

Inc Ham Curl-40x8, 45x7, 50x6
Alt w/
Rev Inc Cable Fly-20x12, 25x8, 30x5

Seated Cable High Face pulls-55x12, 70x10, 85x8
Alt w/
WG Cable Curl-50x15, 57.5x12, 65x8

Good overall workout! The 90lbs Ham Chins were HEAVY! Haven't really done Pendlay rows too much, but I really like them! Power Cleans....HAVENT DONE THEM SINCE HIGHSCHOOL! I think I pulled 245 back then, and havent skipped a beat, cause I could easily do that! I think I found a new favorite exercise...i dont know why I havent been doing these all along.

**DJSTARER** · 09-16-2006, 01:13 AM

Honestly, I feel like heavy cleaning is under-utilized for shoulder and trap development. Some of the biggest traps I see are on guys cleaning. 245 is insane though. How low do you squat to catch that?

BiGgYmRaT · 09-16-2006, 09:39 AM

Quote:

Originally Posted by DJSTARER

Honestly, I feel like heavy cleaning is under-utilized for shoulder and trap development. Some of the biggest traps I see are on guys cleaning. 245 is insane though. How low do you squat to catch that?

I agree! I have heard that cleans do wonders...How long do I squat to catch what? Sorry, I'm a bit confused...

BiGgYmRaT · 09-17-2006, 02:54 AM

Holy crap, my traps have NEVER BEEN THIS SORE BEFORE! Must be the cleans.....

BiGgYmRaT · 09-17-2006, 03:02 AM

6:20pm
50 mins
206lbs

Front Squats- 135x10, 185x8, 225x5, 275x3, 300x2

SLDL- 135x10, 185x8, 225x7, 275x6, 300x4

Seated Calf Raise- 140x25, 165x20, 190x18

Giant Set
Ham Strength Standing Calf Raise- 130x15, 150x12, 170x10
MTS Ab Crunch-60x20, 80x20, 100x15
Rotory Torso-90x20, 120x20, 150x15
Leg Ext-130x15, 145x12, 160x10
Seated Calf Raise- 115x15, 130x12, 145x10

F*****CK YEAH!!!!!!!! This was the best Lower WO I have done in a LONG TIME! My knees have had no problems at all, so I thought it was time to start pushin the weight up a little bit. Honestly, when i went in today, I hoped to get 275x1 on front squats. I NEVER expected to get 3 much less hit 300x2! I just felt strong as an OX today. I've actually felt really strong since my break and it shows in my recent WO's. The Giant set was a true Giant set. I superset all 5 exercises and it was intense! I was sweating so hard it was unreal! I'm truly impressed with myself cause I had no WO partner and I was able to push myself like never before. I feel like I'm on CELL TECH again!

**powerman2000** · 09-17-2006, 08:05 AM

Quote:

Originally Posted by BiGgYmRaT

Here's Last nights W/O

4:35
208lbs
110 Mins

Hey Rat, it's nice to see someone else who isn't afraid of the old mantra that you shouldn't train longer than 45-60 minutes.

BiGgYmRaT · 09-17-2006, 08:39 AM

Quote:

Originally Posted by powerman2000

Hey Rat, it's nice to see someone else who isn't afraid of the old mantra that you shouldn't train longer than 45-60 minutes.

Yeah I know what your sayin! I used to be in the hour or less crowd, until I realized it really isnt gonna kill me to train for longer if I need to! Let my body produce a little cortisol after I been lifting an hour...I dont care! The benefits of getting my whole workout done far outway the benefits of keeping cortisol levels to a minimum. For those that are really scared of going longer then an hour, I say, just drink some gatorade or somethin...it aint gonna kill ya!

**powerman2000** · 09-17-2006, 09:05 AM

Quote:

Originally Posted by BiGgYmRaT

For those that are really scared of going longer then an hour, I say, just drink some gatorade or somethin...it aint gonna kill ya!

Amen brutha

barzel · 09-17-2006, 12:38 PM

Nice Log. an som truly awsom lifts. have you considered posting som pic.

BiGgYmRaT · 09-17-2006, 03:35 PM

Quote:

Originally Posted by barzel

Nice Log. an som truly awsom lifts. have you considered posting som pic.

I'll post some in the next couple days!

09-14-2006, 10:01 PM	#1
BiGgYmRaT Pro Stature Join Date: Aug 2005 Location: WA Posts: 115 Recipes: 0 Rep Power: 6	BiGgYmRaT's Powerbuilding Journal Hey guys I'm new to this Forum. This is my first post! I just wanted to start a journal and get some feed back from the people here. My routine is nothin special. I'm a very instinctive lifter, and do what I feel, when I feel! Enjoy! Here's Last nights W/O 4:35 208lbs 110 Mins Incline Bench-135x12*, 185x6, 205x6, 225x6, 245x5, 255x3 Decline Bench- 185x12, 225x10, 275x7, 315x3 Standing Military Press- 95x10, 135x6, 145x5, 155x5-1 CG Bench- 185x8, 225x5, 245x4, 265x3-1 Alt w/ Seated calf raise- 150x20, 175x18, 200x15, 225x12 VBar Cable Press Downs- 85x12, 100x8, 115x6, 130x4 Standing Ham Strength Calf Raise-120x15, 130x12, 140x10 Alt w/ Life Fit Rot Torso-100x15, 120x15, 140x15 Alt w/ Ham Strength MTS Ab Crunch- 65x20, 85x15, 105x12

09-14-2006, 10:43 PM	#4
bigDman is missing heavy pulls Join Date: Apr 2005 Location: Maryland Posts: 4,619 Recipes: 0 Rep Power: 186	nice strength bro __________________ COME CHECK OUT MY JOURNAL

09-15-2006, 02:50 AM	#5
DJSTARER eating more folate... Join Date: Oct 2005 Location: State College, PA Posts: 3,983 Recipes: 0 Rep Power: 113	strong mo-fo. Welcome. __________________ 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

09-16-2006, 12:25 AM	#9
BiGgYmRaT Pro Stature Join Date: Aug 2005 Location: WA Posts: 115 Recipes: 0 Rep Power: 6	Pull 3:15pm 75 Mins 207lbs Hammer Chins- BWx10, 30x8, 50x7, 70x5, 90x2 Pendlay Rows- 135x15, 185x10, 225x8, 245x6 Power Cleans- 135x10, 155x8, 185x8, 205x6, 225x3 DB Shrugs-120x15, 130x15, 140x10 Alt w/ WG Standing EZ curl-90x15, 100x10, 110x8 Inc Ham Curl-40x8, 45x7, 50x6 Alt w/ Rev Inc Cable Fly-20x12, 25x8, 30x5 Seated Cable High Face pulls-55x12, 70x10, 85x8 Alt w/ WG Cable Curl-50x15, 57.5x12, 65x8 Good overall workout! The 90lbs Ham Chins were HEAVY! Haven't really done Pendlay rows too much, but I really like them! Power Cleans....HAVENT DONE THEM SINCE HIGHSCHOOL! I think I pulled 245 back then, and havent skipped a beat, cause I could easily do that! I think I found a new favorite exercise...i dont know why I havent been doing these all along. __________________ Proud Member of the Quarter Ton Deadlift Club Powerbuilders dont sweat...WE BLEED! Pain is weakness leaving the body! Work Hard Play Hard! Go Heavy or Go Home!

09-16-2006, 01:13 AM	#10
DJSTARER eating more folate... Join Date: Oct 2005 Location: State College, PA Posts: 3,983 Recipes: 0 Rep Power: 113	Honestly, I feel like heavy cleaning is under-utilized for shoulder and trap development. Some of the biggest traps I see are on guys cleaning. 245 is insane though. How low do you squat to catch that? __________________ 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

09-14-2006, 10:11 PM	#2
Proverbs Mr. Warm & Easy Join Date: May 2005 Posts: 5,296 Recipes: 0 Rep Power: 226	Welcome to IronMass .. it's great to see you starting a journal. There are plenty of great people here to give you feedback and offer advice. Don't be afraid to post up any questions you might have.

09-14-2006, 10:15 PM	#3
DarkFalcon I've got a RAGING clue! Join Date: May 2005 Location: dnyc99's cleaning staff Posts: 12,526 Recipes: 0 Rep Power: 309	Hey BGR welcome to IronMass! Great to see you start a journal right off the hop, you have some impressive lift's already and from your avy I can see your doing great already. Looking forward to seeing you around the forum. Cheers

09-15-2006, 08:37 AM	#6
BiGgYmRaT Pro Stature Join Date: Aug 2005 Location: WA Posts: 115 Recipes: 0 Rep Power: 6	Thanks for the warm welcome guys! Glad you liked my first workout! I'm hoping to have some pretty intense HEAVY sessions now that I am done cutting for the summer....

09-17-2006, 02:54 AM	#12
BiGgYmRaT Pro Stature Join Date: Aug 2005 Location: WA Posts: 115 Recipes: 0 Rep Power: 6	Holy crap, my traps have NEVER BEEN THIS SORE BEFORE! Must be the cleans..... __________________ Proud Member of the Quarter Ton Deadlift Club Powerbuilders dont sweat...WE BLEED! Pain is weakness leaving the body! Work Hard Play Hard! Go Heavy or Go Home!

09-17-2006, 03:02 AM	#13
BiGgYmRaT Pro Stature Join Date: Aug 2005 Location: WA Posts: 115 Recipes: 0 Rep Power: 6	Lower Body 6:20pm 50 mins 206lbs Front Squats- 135x10, 185x8, 225x5, 275x3, 300x2 SLDL- 135x10, 185x8, 225x7, 275x6, 300x4 Seated Calf Raise- 140x25, 165x20, 190x18 Giant Set Ham Strength Standing Calf Raise- 130x15, 150x12, 170x10 MTS Ab Crunch-60x20, 80x20, 100x15 Rotory Torso-90x20, 120x20, 150x15 Leg Ext-130x15, 145x12, 160x10 Seated Calf Raise- 115x15, 130x12, 145x10 F*****CK YEAH!!!!!!!! This was the best Lower WO I have done in a LONG TIME! My knees have had no problems at all, so I thought it was time to start pushin the weight up a little bit. Honestly, when i went in today, I hoped to get 275x1 on front squats. I NEVER expected to get 3 much less hit 300x2! I just felt strong as an OX today. I've actually felt really strong since my break and it shows in my recent WO's. The Giant set was a true Giant set. I superset all 5 exercises and it was intense! I was sweating so hard it was unreal! I'm truly impressed with myself cause I had no WO partner and I was able to push myself like never before. I feel like I'm on CELL TECH again! __________________ Proud Member of the Quarter Ton Deadlift Club Powerbuilders dont sweat...WE BLEED! Pain is weakness leaving the body! Work Hard Play Hard! Go Heavy or Go Home!

09-17-2006, 12:38 PM	#17
barzel Amateur Join Date: Mar 2006 Posts: 81 Recipes: 0 Rep Power: 3	Nice Log. an som truly awsom lifts. have you considered posting som pic.

09-19-2006, 03:29 AM	#19
BiGgYmRaT Pro Stature Join Date: Aug 2005 Location: WA